BUILDING MUSCLE FOR WEIGHT LOSS.
- Angelique Williams.
- Jun 13, 2017
- 10 min read
The importance of staying active in winter.
It's winter best time to get your bod in the gym and one of the many great ways to keep warm.
Ugh, I hear you say, you mean I have to exercise!
Yep, you do, but here's why I want you to build muscle.
We all tend to eat more at this time of year it's cold and your body seeks warmth and we are evolutionarily primed for survival, survival in case you forgot in the cold weather is to get some fat on your body. Body fat is used not only as a protection for our organs and as a source of energy it also acts as insulation for our body. Yep you are not delusional your body is actually making you feel hungry because it needs it's fat layer to keep it warm and there is research to prove it (*1) You are craving those thick stogy foods because they make you feel good and satisfy your need for warmth.
By staying active through the winter months you can counter the effects of becoming a Sara Lee layer upon layer Danish pastry, which many of us do as it is too cold to be outside and moving. I would suggest using ginger in your food and a slice in some warm water in the morning to help keep the body warm. (*2) It will help but keeping yourself moving is better.
Many of us can also become affected by S.A.D. Seasonal affective disorder is a type of depression that occurs with a season and at the same time every year, mostly it is experience in winter. Experts aren't sure what causes S.A.D. but a lack of sunlight may be a contributing factor. The lack of sunlight may play havoc with your "biological clock," which regulates your sleep-wake pattern. And interferes with serotonin, a brain chemical that affects mood. The symptoms of S.A.D are feeling sad, grumpy, moody, or anxious and you may lose interest in your usual activities, an increased appetite for starchy carbs like bread, pasta and subsequent weight gain. You may sleep more but not wake feeling refreshed you feel more like a zombie. Talk to your doctor if you think this sounds like you. I say we just trash winter and have summer all year, yay for me! I mourn the loss of the sun and its warmth.
So get in the gym and keep warm by building a better you. Now I am not talking great bulging muscles, you don't need to be the next Arnie or Arnette, I mean tone and strength.
Some excellent reasons to build muscle are:
Lose More Fat.
Muscle is more metabolically active than fat which means your energy intake will increase with muscle built and your body will become more efficient at burning all those nutrient dense calories' you now eat and getting rid of the ones you stored from your sedentary, energy dense food days. Lifting weights is what is known as an anaerobic exercise so it needs a different fuel source from your body which means a sustained effort it the gym will draw on your fat stores not just the glucose in your muscles. (*3)
Maintain Weight Loss.
Keeping your weight off you is much easier to do with healthy eating behaviours and activity in combination. Whilst having healthy eating behaviors alone will achieve your weight goal research shows that maintaining that weight loss long term is more successful when teamed with physical activity. When you workout to achieve your goal you are less likely to relapse as you are very aware of the effort it took to get you looking good. (*4)
It Will Keep You Stronger Longer.
If you have never been to a gym before don't let your age or your gender stop you, I am often the oldest person in my gym or the only female and I love it. I will admit it was intimidating at first but I wanted to achieve a goal so I made the decision to focus on me not others. When I am in the gym and working out I look at the information on the machine I am on, they usually show which muscles you are working with that machine. In my mind I picture those muscles I am using as I use the machine, I focus my breathing: I breathe out with a push or a lift if you do this I promise you will not even notice anyone else in the gym and your mind and your body will thank you for it. Staying stronger longer will help you avoid immobility and weight gain later in life. (*5)
Beat Stress.
Stress is a killer make no mistake about it, you need to be able to deal with it before it impacts on your health. Unfortunately strangling the person or people causing your stress or blowing up the source of your stress is NOT LEGAL. Cortisol is a hormone our bodies release in response to a fight or flight situation a perceived threat. When we are stressed our bodies release it in preparation for action to that threat. Most of our threats these days are due to lifestyle and not in response to running away from a life threatening event, many of us walk around stressing about insignificant things and never do anything about changing our situations or getting rid of the stresses/ors we can. Changing your eating behaviours and losing weight creates stress it can be a difficult process one of the best ways of helping to deal with stress is to get physical. It's also very cathartic to punch a punching bag to relieve your stress! (*6)
Be Happier.
When we exercise our bodies release endorphins that can dull pain and give us a high, wanna buzz get your ass in the gym I am always pumped after a workout and it's not just my muscles that feel it, I walk out and not matter how I felt going in I am 10 foot tall when I leave and I feel that way for hours after. I have become very aware that exercise for me is intrinsically linked to my mental and emotional health and I love it. Three times a week is all you need to keep you on a natural high. (*7)
Building Stronger Bones. Our bones are our foundation for movement without them we would just be a pile of muscle mush and movement would not be vertical, quite possibility slow and difficult like a snail eww we'd have snail gooze. As we age our bones lose their density and become weak this increases our likelihood bone fractures. A broken bone at any age is debilitating but in our older years can mean the difference to a long healthy life or a sedentary short life. The good news is research is showing resistance training increases bone density, so get lifting NOW. (*8)
You'll Live Longer.
How many of you use anti-aging creams and line diminishes? Hmm well, aren't we the deluged one's, over 20 years in the beauty therapy industry taught me that marketing is a very effective tool when it comes to people's insecurities and prevention of ageing is a big money maker. Want an effective tool for anti-ageing? Exercise has been shown to partially reverse the effects of the aging process by keeping yourself active and strong you are less at risk of many diseases like cardiovascular disease and cancers as well lowering your risk of osteoporosis. (*9)
Get Active.
Just keep yourself moving through winter anyway you can, there are many other indoor facilities that provided movement and a challenge for our bodies like rock climbing if they gym is not your thing. Another great way to keep warm and burn the cals is the old bow chicka wow wow, want to know how much you'll burn check it out here sexcalculator and just for a giggle ladies according to the calculator you'll need to get your cowboy boots out and your engines revved for maximum burn lol.
Now this is not my area of expertise while I have been active in the gym for over 20 years, yep I am usually one of the oldest in the gym I don't let that stop me, I am not a personal trainer, it's on my bucket list believe me but until I have a certificate in my hot little hands I would prefer to refer you to the Pro's about this. These are some people I know and have come to admire for their dedication and logical no-nonsense approach to fitness.
INTRODUCING:
Sam D'Souza Grind Health and Fitness.
I just love this little pocket rocket, she is the epitome of that chick at the gym behind the counter who always has a smile on her dial and lots of cheer in her voice no matter what time of the day it is. Sam is very friendly and approachable and boy do I approach her "Sam where the other 9kg weight?" "Sam look at this pull down rope, bad juju girl!" We have many a good chin wag about nutrition, weight loss and of course the gym! I have found her to be dedicated, professional and empathetic she really does want to see you achieve your goals. This is her opinion on keeping active.
The mornings are getting a little crisper, days are shorter and its starting to become an effort to get out and train.
When these thoughts start to creep into your head, think back to when you first started in the gym.
Was is daunting to just walk into the gym and see other humans?
Were you struggling to jog 100m?
Or barely able to do a push-up?
We have all been there.
Now think of the progress you have made so far. You are eating healthier, you can jog a kilometre without stopping, bust out 5 push-ups and you have gained enough confidence to not have to call your bestie to come and train with you.
Right now you have a healthy routine that makes you feel good. Why would you want to start from scratch?
When you stop your routine sometimes it can spiral out of control.
Thoughts like, 'I didn't go to the gym today so I might as well just eat this whole packet of Tim Tams' (we've all done it). We can over indulge when previously we would have thought, ' I'm not letting my hard work go to waste'.
The point is, it sucks starting from scratch and you kick yourself every time. So instead of bailing on your routine altogether, why not change it up to suit you?
Variety is the spice of life! Try some Bikram yoga where you can look forward to being in a warm room. Train in the afternoons instead. Head to some group fitness classes and treat yourself to a sauna afterwards. Training shouldn't be a chore, so make sure you're doing an activity you actually enjoy and you are more likely to stick with it.
Samantha D'Souza
Grind Health & Fitness
Laura McCrossan Strong Foundations Coaching.
Laura is another chick at my gym, I love Laura's down to earth honest approach to health fitness and life, she keeps it real whilst still being able to be funky and fun. I often watch Laura train and then ask "why you do this, or I saw you do this move why do you do that and can you show me" she always has time and is happy to share her knowledge, These are her words for keeping active in winter.
We’re not bears. We don’t hibernate in winter: we still go to work, shop for groceries, take the kids to school, meet up with friends and family. So we shouldn’t consign our exercise or movement routine to the back of the closet until spring comes around.
Our bodies need movement, they thrive on moving in multiple planes of motion and walking to the car from our desks isn’t going to cut it.
When spring comes around, we jump back into the gyms, running routines, bootcamps and swimming pools and wonder why we get injured or bemoan the fact that we put on 5kgs in the colder months. We’ve put our movement on hold over the winter and then instantly put our bodies under pressure in the better weather when it isn’t prepared for it.
Be kinder to yourself and your body: keep up your movement in winter. Make it as easy as possible; tweak your routine so you don’t have to get out of bed at 5am on a freezing Monday morning to go to the gym; put on a beanie and enjoy a sunny winter’s day hiking; do some body-weight exercises in your kitchen. Come spring your body will love you for it.
I have personally known Shar for a very long time over 20 years, in fact, she is a cherished friend. I have trained with her in the gym with weights and done some functional training with her, we walk West Coast Highway when we meet up and enjoy a love of good food, company and a belief the nutrition and exercise together is what makes bodies strong, fit and healthy for life. Shar spent many of her younger years competing in bodybuilding competitions she has a wealth of working knowledge with the fitness industry and has now branched into the holistic side of the fitness industry. This is how she stays active during the colder months.
How do I stay active in winter?
The same way I stay active in summer!
Find some movement that you enjoy, someone who likes to do what you do and do it somewhere you connect with.
This is different for everyone as everyone is different. My saying is "find what you love, love what you find'.
We all have different needs wants and goals, so take advantage of the variety of programs that are available in your area.
Step outside of your comfort zone and find a private coach or trainer, studio, gym, recreation center, yoga studio, outdoor training session, martial arts or any one of the numerous movement styles out there and do a trial session to see if you like it and decide if fits with you. Does it make you feel good and do you feel like it is a 'fit' with your lifestyle.
Make your social time with friends active occasions, instead of sitting down with friends for coffee or dinner why not meet them for active outings such as the gym, rock climbing, skating, bowling or many other fun activities that are indoor and geared for the colder months.
Shar specializes in small group training, functional training, loaded movement training, vibration training, yoga, mobility and strength training or private training sessions. I am passionate about helping you achieve your best you click the link below to make a time with me.
Shar Functional Holistic Training http://www.befreemlw.com.au
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