You used to be perfect.  Physically, I mean.  My shiny new little boy proved that to me:

See?  Perfect.

A Perfect Little Boy

Just as we start life without emotional damage and baggage, we start life without physical damage too.   Over the years, physical damage accumulates.  It results in poor movement, including imbalances and misalignments.  Eventually, it results in injuries and illnesses like osteoarthritis and heart disease.  A misaligned and unbalanced body can also make it more likely that a woman will have a difficult pregnancy, labor and delivery.

Every person I know has some sort of ache, pain, injury or illness, even if it’s minor.  So how did we get from perfect little babies to broken adults?  Believe it or not, our bodies are not designed to break down; Our lifestyles have made us this way.  Let’s review the major ways that we ruin our bodies – I will be writing more in depth posts about each of these “body-ruiners” so you can understand the in depth mechanics.

1.   Sitting (or, a lack of changing positions)

Sitting is bad for you – recently, researchers have tied sitting to an increased incidence of heart disease and diabetes. Interestingly, this is true for all people regardless of age, weight, body fat and minutes spent exercising per day.  So, even some one who is young, thin and exercises every day is at risk if they spend a lot of time sitting.  The seated position, with a 90 degree bend at your knees and hips, creates a plethora of problems that contribute to everything from illness to back problems.

It’s not just sitting, though –  it’s  being still or holding the same position all the time, even if it’s not in a seated position.  Get rid of your chairs – elevate your computer and stand at your desk.  Try to change positions as often as possible – your 1 hour of exercise every day does very little to counteract the physical effects of being seated (or static) for the other 11 hours you are awake.

Evaluate how much you sit  - Right now!  Get a piece of paper and write down:

1.  # of minutes spent driving per day.
2.  # of minutes spent sitting at a desk  (work or school)
3.  # of minutes spent sitting watching television
4.  # of minutes spent sitting for meals
5. # of minutes spent sitting on the toilet (yes, this counts – still in that 90/90 position!)
6.  # of minutes spent doing “other sitting” activities (sewing, drawing.)

Post your results in the comments section of this blog, if you are so inclined!

Sadly, we are ruined by sitting at a very early age; sitting is mandatory for school age children thanks to the presence of desks and chairs in school rooms… don’t even get me started!

Changing positions is even important for babies.  I like to carry my son while I do household chores.  I am right handed so I often find myself holding him on my left side only.  Not only is this bad for me, but now he only likes to look to the right!  His neck muscles are stronger and his head control is better going in that direction.  Bad mama!  Now I am struggling to “retrain” him to look to both sides.  If left unchecked, his one-sidedness (is that even a word?? I think I made that up) will affect the function of his shoulder joint (and maybe even other joints) as he gets older.  Here’s another one – Bulky diapers force your baby’s legs apart all day, eventually leading to misalignment of the knees and feet.  This is especially true with cloth diapers because they tend to be more bulky than disposables.  Encourage correct alignment of the hip joint by getting your baby out of his diaper during the day.

2.  Shoes
Modern footwear is terrible.  Almost all shoes on the market, including athletic shoes, are positive heeled – that means that the shoe places your heel higher than your toes, resulting in an anatomical position called “plantar flexion” (like a pointed foot in ballet).  Plantar flexion shortens your achilles tendon and calf muscles (soleus and gastrocnemius).  Walking around in plantar flexion affects the joint mechanics at every major joint in your body, beginning with restricted range of motion at your ankle joint.  Years of walking around in plantar flexion is a major contributor to postural dysfunctions, misalignment, sports injuries and osteoarthritis of any (and every) joint.  Arch support is another major fallacy that I will address in a more in-depth post.

Of course, parents often put shoes on a child as soon as they are able to stand or walk.  The building blocks of postural dysfunction are laid before you even get a say!

Plantar Flexion - Heel above toes.

That’s it!  The two main ways to ruin a perfectly good body.

*Exception:  The only exception to the “you used to be perfect” rule is birthing; If you have an unbalanced and misaligned body then your baby’s journey down your birth canal might not be as smooth as nature intended.  Many chiropractors say that it’s not uncommon for babies to need adjustments to their spine due to delivery trauma.  Some even cite these traumas as a contributor or cause of colick.

Most people, however, don’t realize the potentially traumatic effects of labor (and after being in labor and meeting a tiny human, those of us who know it might be in too much of a stupor to think of it!) and so these subluxations of the spine go untreated.  Viggo positively would not turn his head to the left for several weeks.

Stay tuned for a more in depth review of why sitting and footwear are bad for you!

It’s been a long time since I’ve blogged!  I’ve been very busy working with my amazing clients and, of course, having a baby!!  I had planned on writing while baby napped, but I got the only baby in the world who barely naps… so, here I am 3 months later finally updating this blog!

I learned so much from being pregnant and giving birth.  In addition to life lessons, I’ve learned so much about the human body, my body, your body and a baby’s body!  This new found knowledge has allowed me to reach even greater heights with my clients.  Today’s blog is inspired by those experiences.  I think this blog will be especially helpful for all you yoga and pilates teachers out there.

But enough about me!

Today’s post is about sucking it in.   By IT,   I mean your stomach.  You know you do it.  I live in Southern California, land of the year-round bikini.  You can’t fool me!  Women suck it in, men suck it in, dogs suck it in, everybody sucks it in!  We do it for many different reasons.  Primarily, we suck it in so we can look skinny.

Sometimes, though, we suck it in because we think it is the correct way to support your spine and “engage the core.”  This idea (*cough* MYTH) is often perpetuated by professionals in yoga, pilates, weight training and dance.  Nearly ever fitness “script” I’ve heard includes the phrase  ”pull your belly button to your spine,”  which is just a nice way of saying “suck in your abdominals.”  Sometimes it’s also referred to as “hollowing,” and is a cousin of “bracing” – (contracting your abdominal wall like you are preparing to be punched in the stomach).

I’ve got news for you though – sucking it in is not good for you and it’s not the correct way to use your core.  Sucking in your abdominals can actually prevent proper spine support.  It interferes with the  mechanics of your breathing, potentially leading to postural dysfunction and joint injury/discomfort (especially of your shoulders, knees, spine and hips).

Let’s take a deeper look into this.

What really happens when you suck your stomach in?

You smoosh your organs into your abdominal cavity, squishing them together and displacing them.  The sucking and smooshing increases the pressure in your abdomen.

What doesn’t happen when you suck your stomach in?

You do NOT create more effective support for your spine.

Your nervous system is pretty awesome – it recruits the muscles you need when you need them, without any thought from your conscious mind.  So, your body always automatically acts to stabilize your spine as best  as it possibly can.  Your conscious attempt at sucking in your core is not more sophisticated than your body’s natural actions. In the excellent words of the Red Sox’s Physical Therapist Dr. Mike Reinolds, “After more than a decade of core-training frenzy there is still very little evidence that core-training actually produces any positive effects” – including the idea of abdominal hollowing .

“For every action, there is an equal and opposite reaction” (said in snooty British voice). So what’s the domino effect?

1.  First, the fascia (connective tissue) of your abdominal muscles sustains microdamage.  After all, it’s not meant to live under all that pressure.  Repeated microdamage eventually leads to tearing  and pressure-related injuries, like hernias and diastasis recti.  Bummer.

The extra pressure probably isn’t all that good for your organs, either, but I don’t know of any research specifically focusing on the relationship between “sucking it in” and organ function.

2.  Second, your smooshed organs crowd your diaphragm.  Your diaphragm is an extremely important muscle for breathing – it makes inspiration and expiration happen during diaphragmatic breathing.  It’s also one of  four muscles that work together to create support for your spine during activity, according to an article published by Hodges & Gandevia in The Journal of Physiology (in case you were wondering, the other muscles are your multifidus, pelvic floor and transverse abdominis).

The diaphragm contracts when you breathe in, moving inferiorly (down) and creating more lung volume (space) so air can rush in.

Sucking in your abdomen creates upward resistance against the downward motion of your diaphragm during inhalation, making more work for your diaphragm and limiting the length and depth of your inhalation.  Subsequently, your diaphragm has to work a lot harder for a shorter and more shallow breath.  That means more energy expended for less oxygen.  Bummer.

3. All of the stuff I just talked about happens below your diaphragm and lungs.

I repeat, ”For every action, there is an equal and opposite reaction” (said in snooty British voice).  All this tension below your diaphragm and lungs creates a domino effect on everything above them.

Think of it like squeezing tooth paste out of a tube.

When you squeeze on the bottom of the tube (suck your abdomen  in) your tooth paste (organs, fascia, bones, muscles) bulge out the neck of the tube. After all, they need somewhere to go! So, suck in the bottom of your torso and everything on top is pushed up and out to make room for the displaced “stuff”; for your body, this means elevation of your shoulders and upper torso.

Your nervous system wants you to get enough oxygen, so it goes with the flow.  It may start recruiting muscles of your neck and upper chest to act as accessory breathing muscles, feeding into the elevation of your neck and shoulders so your lungs have some room to move.

Now, your breathing mechanics have become completely altered; Your upper chest rises up and out with every breath instead of your belly expanding.  You just wanted to look skinny, but now you’ve altered your breathing mechanics and  messed up the function of your shoulder (glenohumeral), sternoclavicular and scapulothoracic joints (shoulder blades).  What comes next?  Neck pain, injury to your cervical vertebral discs and tightness of the neck muscles (particularly the scalenes). Not awesome.  Poor breathing mechanics are also related to allergies, irritable bowel syndrome and more.  Over time, your diaphragm weakens and/or becomes misaligned, impairing its ability to stabilize your spine.

4.  Sucking it in expends energy and creates unnecessary muscular tension.  Learning to relax your abdomen is a great relaxation tool because it helps you to relax your whole self.  Conversely, unnecessary tension can contribute to feelings of anxiety.

Try this.  Lie down on the floor in a comfortable position.  Close your eyes and get as relaxed as you possibly can.  Let your body melt into the floor.  I like to visualize my body as an ice cube that is melting.  Every drop of water that melts off the cube is another bit of tension being released.

Now, keep your body as relaxed as it is right now.  And get angry.  Get really really angry.  Or anxious.  Or stressed.   Can’t do it, can you?  You cannot experience these negative emotions with a calm and relaxed body.  You must tense up to experience them.  The link between your physical self and emotional self is extremely strong.  The more relaxed your body, the more relaxed your mind.

How did the bracing/suck it in
myth perpetuate?

Somewhere along the line, exercise professionals started to believe that the transverse abdominis was the “it” muscle for spinal stabilization.  While it’s far from being the exclusive muscle of core stability, it’s true that the transverse abdominis (TVA) plays a role in movement (it would take another extremely long post to debunk what the TVA does and does not do).

The TVA wraps around the inferior part of your abdomen and constricts  it when contracted, just like tightening a belt.  Somehow, many people took a pretty big leap from “the TVA plays a role in movement and core stability” to “consciously contracting your TVA and constricting your abdomen will improve your movement quality, better stabilize your spine and decrease your risk of injury.”  That’s a pretty big jump and, in my professional opinion, is incorrect.  There are too many factors at play in your body – you cannot designate activation of one muscle as a cure all.  Yes, some people need strategic training to help their TVAs fire.  Many people don’t.  Conscious use of the TVA should not be blindly encouraged for every person.  Nevermind that the cue “draw your belly button towards your spine” encourages more “sucking in” than TVA activation!

“But it looks better.”  What TO Do – For the exercise professional:

It might feel strange for you to abandon the cue “Pull your belly button towards your spine” if you are a fitness professional.  The cue is a major part of the fitness script.  Many teachers use it as a cure-all, although it is not.  It’s especially hard to abandon this cue if  you recognize postural abnormalities, like an anterior pelvic tilt or hyperlordosis, but aren’t adequately trained in how to resolve them.  Even if you know that the student needs help, remember that no guidance is much better than bad guidance.

There are a plethora of reasons a student might exhibit a postural abnormality, only one of which is core “weakness.”  It’s so easy to make a student look better by directing him to pull his belly button towards his spine, brace his abdominals or tuck his pelvis under.  While it may make his body position *look* better momentarily, you probably haven’t addressed the main factors that are throwing off his alignment in the first place.  Instead, you’ve directed him to create extra tension and compensation in his body.  Think of it this way; You can keep painting a house with rotten siding and it may look better for a while, but the boards are still disintegrating under the paint.

Accept your students’ bodies as they are right now.  Be clear with yourself and your student about the movements that might be contraindicated for them at that particular moment in time.  Don’t be afraid to regress your students’ exercise selections until their alignment can be improved.  Seek guidance from more experienced professionals when necessary.

So What’s the Solution?

In conclusion, stop sucking your stuff in – deal with it, instead!  Eat well, move often and fix your alignment so you don’t have anything to suck in!

REFERENCES

Bowman, Katie; “Under Pressure: Part 2″  http://www.alignedandwell.com/?p=3426&option=com_wordpress&Itemid=223

Hodges, P. & Gandevia, S.; “Activation of the human diaphragm during a repetitive postural task”; Journal of Physiology (522); 165-75

Nelson, Nicole; Diaphragmatic Breathing’s Influence on Core Stability and Neck Pain; IDEA  Fitness Journal (March 2012)

Reinold, Mike; Core Stability from the Inside Out; http://www.mikereinold.com/2012/03/core-stability-from-the-inside-out.html

Does Yoga Get Rid of Fat On Your Hips and Stomach?

As many of you know, I recently completed by 200 hour Registered Yoga Teacher certification through AsanaFit and Yoga Alliance. Given my new expertise, I’ve been receiving a lot of questions about Yoga.  Many of the questions have been about weight loss/ fat loss, so I thought it was time to answer one commonly asked question:  Does yoga get rid of fat on your hips and stomach??  I’ve answered the question as best as I can and provided references at the bottom of this blog.  Enjoy!

OVERVIEW
Yoga is a mind-body activity that involves performing body positions that integrate strength, flexibility and breathing (see resource 4). Yoga has many benefits, including improved flexibility, improved balance, decreased stress and decreased body fat.  Yoga may rid you of fat on your hips and stomach, but it’s no guarantee!

Fat Loss
You lose fat tissue when your body experiences a caloric deficit, meaning that you expend more calories than you consume (1). Yoga burns calories and contributes to your caloric deficit, but (again) you won’t lose fat because of any activity unless you are monitoring your caloric deficit – that is, making sure that the amount of energy (food) you put in your mouth is less than the amount of energy(calories) you are expending daily . Some yoga classes may burn more calories than others, particularly classes that consistently elevate your heart rate. The average 150 pound person burns 240 calories per hour of yoga compared to 360 calories per hour of aerobics, according to Dr. Donald Hensrud of MayoClinic.com (2); The American Council on Exercise reports that a basic hatha yoga class may only burn 144 calories in 50 minutes (3). A 90-minute Bikram yoga class, on the other hand, might burn more than 700 calories (12).  Dr. Hensrud advises incorporating aerobic activities, like jogging and walking, into your exercise routine, along with yoga, to pack a bigger calorie punch and lose weight (see reference 2).

Hips and Stomach
Spot reduction is the idea that exercising a muscle group or body part stimulates fat loss on or around that area.  For example, spot reduction implies that exercising your inner thigh muscles slims your inner thigh.  Spot reduction is a myth, however – according to both myself and Cedric Bryant of the American Council on Exercise (4). The areas you lose fat from are determined by your genetics and hormones (11). Yoga positions do not necessarily get rid of fat on your hips and stomach, even though they burn calories while challenging your hip and stomach muscles.  Any fat loss you experience on a specific body part is the result of losing fat because of a caloric deficit.

Specific Postures
Yoga instructors tout the benefits of certain postures for regulating and boosting your metabolism. Bikram Choudry, founder of the Bikram Yoga College of India, claims that some postures regulate function of the thyroid gland (5). Hormones secreted by your thyroid gland regulate your metabolism and an underactive thyroid can promote weight gain (9).  To my knowledge, no peer-reviewed scientific research exists to support the claim that specific yoga postures can affect glandular function and your metabolism.

Stress
Yoga helps to reduce stress, according to a 2010 study published in “the Scandinavian Journal of Work Environmental Health.” (7). Stress causes your body to release more cortisol, a hormone that encourages fat storage in your abdominal region (6).  Connecting the dots implies that decreasing your stress levels by doing yoga may help soothe stressful hormones and deter stomach fat accumulation. However, further research is necessary to determine if this connection is actually valid.

Conclusion
Yoga burns calories and may contribute to weight loss, but no evidence exists to show that yoga gets rid of fat specifically on your hips and stomach.

Reference 1: “Essentials of Strength and Conditioning”; National Strength and Conditioning Association; 2008

REFERENCE 2: MayoClinic; Can I Use Yoga to Help Me Lose Weight?; Donald Hensurd, M. D.;

http://www.mayoclinic.com/health/yoga-for-weight-loss/AN02100

Reference 3: American Council on Exercise; Exclusive ACE Study Examines Aerobic Potential of Popular 5,000-Year-Old Practice; September 28, 2005

http://www.acefitness.org/pressroom/419/ace-first-to-evaluate-benefits-of-yoga-br-i/

Reference 4: American Council on Exercise; Why is the Concept of Spot Reduction Considered a Myth?; Cedric X. Bryant

http://www.acefitness.org/fitnessqanda/fitnessqanda_display.aspx?itemid=341

Reference 5: “Bikram Yoga”; Bikram Chodhury; 2007

Reference 6: Yoga Journal; “Metabolic Makeover”; Catherine Guthrie

http://www.yogajournal.com/health/2527

Reference 7: “Scandinavian Journal of Work Environmental Health”; The Effectiveness of Yoga for the Improvement of Well-Being and Resilience to Stress in the Workplace; N. Hartfiel, et al.; April 6, 2010

http://www.ncbi.nlm.nih.gov/pubmed/20369218

Reference 8: University of Maryland Medical Center: The Thyroid Gland

http://www.umm.edu/endocrin/thygland.htm

Reference 9: University of Maryland Medical Center: Hypothyroidism

http://www.umm.edu/endocrin/hypot.htm

Reference 10: MayoClinic.com: Yoga

http://www.mayoclinic.com/health/yoga/CM00004

Reference 11: “Scientific American”; Why Does Fat Deposit On the Hips And Thighs Of…; Patrick J. Bird; May 2006

Reference 12: Livestrong.com; “Calories Burned During Bikram Yoga”; Brian Connolly

http://www.livestrong.com/article/115471-calories-burned-during-bikram-yoga/

I arrived at JFK airport late last night for an 8 day trip, mixed with work and pleasure!  I am excited to catch up with my family and friends, including my Equinox family.  I was especially excited to attend Dr. Lee Burton’s workshop “Program Design from an FMS Point of View” at the Equinox 43rd Street in Manhattan.  It was great to learn about the functional movement screen from the perspective of one of its creators.  Dr. Burton is a charistmatic speaker with a philosophy that is invaluable for any personal trainer or sport performance coach.  Looking forward to telling you more about the functional movement screen in the future…

Dr. Lee Burton demonstrates a component of the functional movement screen.

Hey Blog Followers!

I, again, have been busy writing for LiveStrong.com!  I have an original new blog coming up for you guys, soon, though.  Stay tuned for at home tips to mobilize your thoracic spine.  An immobile thoracic spine can contribute to dysfunction of your neck, back,  shoulders and more.

Until then, here are some highlights from my recent articles!

Creatine and Athletic Performance

http://www.livestrong.com/article/419708-creatine-athletic-performance/

Athletes and a Low Carb Diet

http://www.livestrong.com/article/415643-athletes-a-low-carb-diet/

Hot Nutrition Topics for Athletes

http://www.livestrong.com/article/416860-hot-nutrition-topics-for-athletes/

Healthy Microwaveable Food

http://www.livestrong.com/article/418854-healthy-microwaveable-food/

Are Scrambled Eggs Good For You?

http://www.livestrong.com/article/418721-are-scrambled-eggs-good-for-you/

Nutrition and Chiropractic Care

http://www.livestrong.com/article/418681-nutrition-and-chiropractic-care/

Brain Food for Vegetarians

http://www.livestrong.com/article/418417-brain-food-for-vegetarians/

The Diet of a Cyclist

http://www.livestrong.com/article/417342-the-diet-of-a-cyclist/

Hey Blogosphere!

I’ve been remiss in my blogging lately – I have been very busy with assignments for Lance Armstrong’s LiveStrong.com.  In lieu of my blogging for Smart Moves, take a look at my two most recent articles published on LiveStrong:

Can Riding an Exercise Bike Make Your Thighs Bigger?  By Lauren Betancourt
http://www.livestrong.com/article/395720-can-riding-an-exercise-bike-make-your-thighs-bigger/

The Best Recommended Treadmills for Shock Absorption, By Lauren Betancourt
http://www.livestrong.com/article/388862-best-recommended-treadmill-for-shock-absorption/

I have 7 more articles scheduled for publication this week, and will keep you all posted!

Lauren

Many of you have had the pleasure of hearing me praise TRX Suspension Training…  but, in case you missed it… TRX makes working out effective, quick, and efficient.  Even better, you can take it anywhere; On the beach, on the road, at home, anywhere!

If you haven’t heard of TRX before or don’t know much about it, check out the video below!  I offer personal training with the TRX and also teach TRX group classes.  As with any tool, learning from a professional may enhance your results and decrease your likelihood of injury.

www.youtube.com/watch?v=SxzQjbJLLJk

And if you’re interested in purchasing your own TRX, check out this link!  You’ll love it!

Part 3:  An in depth examination of your 3 fat loss options…

Last blog, I talked about the ins and outs of fat loss.  I ended with the three ways you can create a caloric deficit and ultimately lose weight / lose fat.  They were:

a. Modify your nutrition so that Calories in < Calories out.
b. Modify your activity level so that Calories in < Calories out.
c. Modify both your nutrition and activity level so that Calories in < Calories out.

Let’s look at the pros and cons of each.

A.  NUTRITION ONLY
It is possible to lose weight only by decreasing the amount of calories you are eating (without the assistance of exercise).  Intake almost always needs to be addressed for fat loss to occur, even if you are exercising.

PROS:
-  This option is especially appropriate for those who cannot exercise (i.e. from injury or illness), and is a great first step for anyone who wants to lead a healthier lifestyle.
-  In addition to losing fat, an in depth examination at your nutrition will help you identify unhealthy habits and potentially decrease your risk of chronic illnesses.

CONS:
- While it is possible to lose fat by decreasing your calorie input alone, you will miss out on benefits of exercise such as improved heart health, lung health, metabolism, bone strength and muscle function.
- Unlike a combined nutrition/exercise program, all of the “calories-out” must come from eating less food.  As a result, this option tends to result in a longer/more challenging fat loss; behavior modification surrounding food doesn’t happen overnight.  Going “cold turkey” might result in binging and, ultimately, goal abandonment.

TIP:  If you choose this option, it’s best to start with one or two nutritional changes per week until you have achieved your goal caloric deficit.

B.  ACTIVITY ONLY
It is also possible to lose fat by increasing your calorie output, only.

PROS:
- Receive benefits of exercise (i. e. stronger heart, lungs, muscles, and bones).

CONS:
- This method may lead to overexercising in an attempt to  use as many calories as possible.  Overexercising can lead to acute or chronic injury, joint wear and overtraining syndrome.
- You may fail to address unhealthy habits that might impact your energy level, impair your body’s healing process and increase your risk of chronic diseases.

C.  NUTRITION AND ACTIVITY
The ideal fat loss program combines a nutrition plan (decreasing calorie input) and  exercise (increasing calorie output).

PROS:
- You receive the health benefits of exercise and address unhealthy eating habits without promoting overexercising.
- Modifications to your calorie intake will seem more manageable.

Until next time!

PART 2:  SECRETS OF FAT LOSS.

Plastic sweat suits, diet pills, fat-reducing massages… I’ve heard it all!  But I know the best way to lose weight…

THE SECRET

Are you ready for my insider secret?  For the very best way in the entire world to get rid of body fat?

Ok… just remember… you asked for it!

EAT LESS, MOVE MORE.
Eat less.  Move more. That’s it.  That’s my insider secret for getting rid of body fat.

Weight management can be summarized using the following equations (yes, all those years of math are coming back to haunt you!)

Calories in – Calories Out = Weight Gain or Weight Loss
- Calories in < Calories Out = Weight Loss (Caloric Deficit)
- Calories in > Calories Out = Weight Gain (Caloric Surplus)
- Calories in = Calories Out = Weight Maintenance]

Did I mention that creating a caloric deficit is the ONLY way in the entire world to naturally (as in non surgically) get rid of body fat?

Based on this weight loss “secret,” you have the following options:
a. Modify your nutrition so that Calories in < Calories out.
b. Modify your activity level so that Calories in < Calories out.
c. Modify both your nutrition and activity level so that Calories in < Calories out.

There are very very few people for whom a, b, or c would not result in fat loss.  We’ll go over each of these options during my next blog, but let’s  take a mental road trip for a second… to…

HOW TO PLAN YOUR FAT LOSS

Two of the most common questions I get asked are “How many calories do I need to burn to lose x pounds?” and “Can I lose x pounds by x date?”  Armed with a little knowledge and your elementary school mathematics, it’s pretty easy to answer this question for yourself.

EXAMPLE:  Caroline wants to lose 10 lbs.

Each pound of fat is equal to 3500 calories.  If Caroline wants to lose 10 lbs, she needs to expend 35,000 calories (3,500 x 10 = 35,000).  Obviously (I hope it’s obvious, anyways!) she (and you) should not try to expend 35,000 calories in one day, one week, or even one month.  She needs to plan out her weight loss over time using a weight loss schedule – or, ask her trainer to plan it for her! The weight loss schedule will help her determine how many calories she needs to expend/cut per day and per week to safely reach her goal.

Typically, it’s safe to lose up to 3 pounds of fat/week (10,500 calories/week), depending on how overweight/overfat you are.  Losing any more than that can be dangerous, ultimately resulting in a slowed metabolism, loss of muscle and decreased connective tissue strength.  I usually recommend aiming for 1 lb/week, at first.  It’s important to set an attainable goal, and a slower pace of weight loss may help to prevent weight rebound by giving you more time to solidify lifestyle changes.

If Caroline loses 1 pound per week, she will reach her goal in 10 weeks.  To lose 1 pound of fat per week, she needs to have a caloric deficit of 500 calories/day (3500 calories/7 days in a week = 500).

Mon. (-500) + Tues. (-500) + Weds. (-500) + Thurs. (-500) + Fri. (-500) + Sat. (-500) + Sun. (-500) = – 3,500 calories = – 1 lb.

If Caroline loses 2 pounds per week, she will reach her goal in 5 weeks.  To lose 2 pounds of fat per week, she needs to have a caloric deficit of 1000 calories/day (1000 calories/7 days in a week = 7000 calories).

Mon. (-1000) + Tues. (-1000) + Weds. (-1000) + Thurs. (-1000) + Fri. (-1000) + Sat. (-1000) + Sun. (-1000) = – 7,000 calories = – 2 lb.

So now you know the ” big ideas” behind losing weight!

Stay tuned for next blog… discussing your options for creating a calorie deficit!

I had a request to write an entry about getting in shape for the summer.  I don’t mean to write off aesthetic goals, but I usually don’t talk about them because I find that having a performance-related goal is more constructive and usually results in the desired physique, anyways.  As a result, I always have difficulty writing about “getting in shape.”  In most cases, people know at the least the basics of how to get “in shape.”  The real challenge is implementing them.  In other words,  the biggest issues are usually lifestyle issues such as time management, commitment, and motivation.

But, I digress!  I will write an extensive article about commitment and motivation later… until then… I will tell you how to work towards your ideal body.  However, in true “Smart Moves” fashion, I am going to fill your head with knowledge at the same time!

When asked what their idea of being “in-shape” is, most people will say the following:

1.  Lose weight (or body fat).

2.  Improve “Tone” and “Definition”

Item 1 is pretty straight forward and on-point.  Item 2, not so much.  What is toning, anyway??

Technically, “tone” refers to the a state in which your muscles remain partially contracted and therefore appear “harder” or “bigger.”  Your muscle tone is not voluntary.  In other words, it’s not something you can control.   The way you train will not affect your muscle “tone.”  Even if it did, more tone probably wouldn’t make you seem “harder” or “bigger.”  Likewise, there is no such thing as “toning.”

You only have two options for improving your physique and/or seeing more muscle definition.  When more “tone” is desired, you are actually looking for a combination of the following:

1.  Less body fat (improving your overall shape and better exposing the underlying muscle).

2.  More muscle mass (increasing the amount of muscle available to show).

That’s it.  I’m sure you’ve probably heard of hundreds of plans for getting your ideal body.   I bet that some of those ideas are pretty extreme, but I promise that your physique boils down to these two things and these two things alone.

Also, most people think that “toning” involves lifting lighter weights for a high number of repetitions.  This idea is only half true.

If you are planning to improve your physical appearance through fat loss, then a higher repetition program will still burn calories and work towards decreased body fat.  Granted, there ARE better ways to work towards fat loss.  However, lifting light weights for a high number of repetitions does NOT cause you to gain muscle; light weight and high reps do not significantly increase muscle mass.  I will explain why in Part 3 of this blog, coming up soon!

You may be asking yourself “So what?  Does it really matter if I believe in toning or not?”

Yes, it does matter.

Why?

First, if you really want to get in shape, you have to understand what you want, how to get it and how your body works.  Period.  Well thought out exercise leads to results.

Second, believing in toning is the gateway to believing in other fitness myths, like spot reduction and muscle lengthening.

Until next time…

Stay tuned for Parts 2, 3 and 4 of this blog series:

- the ins and outs of losing body fat.
- how working out affects your muscles.
- the biggest myths about getting in shape.