Category: Sweat

We’ve all heard of the “freshman 15,” the extra weight so many kids seem to mysteriously pack on during their first year of college. Truth be told it’s no mystery: It’s cafeteria food, late-night pizza deliveries, and all of the beer they probably aren’t allowed to be (legally) drinking yet.

But I digress.

In the running community, many of us have also heard of the mysterious marathon weight gain, the phenomenon where runners training to complete a 26.2 mile race pack on a few…or sometimes even a little more than a few…pounds during their training cycle. The rumored weight gain is so fear-inducing that many people avoid signing up for a marathon because of it. A number of my clients who have worked hard to achieve weight loss tell me they would like to train for a marathon but are scared they will gain back some of the weight they lost. Their fear is valid.

It seems almost counterproductive to train so hard and run hundreds of miles over the course of many months only to end up gaining weight. So what exactly is going on here? And are you doomed to gain the marathon training weight?

Let me explain.

Weight loss, at its very core, is a very simple concept. Burn more calories each day than you consume. A net loss of 3,500 calories is the equivalent of burning off one pound of excess body fat. Weight gain is the exact opposite: Consume more calories than you burn, and your body will convert and store those extra calories as fat instead of burning them as fuel.

So if we are burning all of these calories training for a marathon, where does the weight gain come in?

As a long-distance runner of nearly 10 years, I’m going to let you in on a not-so-secret fact: Running makes you hungry. Really, really, hungry–as it should. Your body works hard to cover those miles. But something else happens when you start covering much longer distances in your training runs: The hunger leads you to believe you earned pretty much anything in the food world, calories be damned.

For example, “I just ran 20 miles before most people even got out of bed this Saturday morning. This accomplishment most certainly deserves _____” (fill in the blank here: three donuts, a huge plate of bacon, an extra-large frosty iced coffee, a juicy cheeseburger and a pint of beer…or three. You get the idea.) Before you know it, you’ve very quickly and almost effortlessly eaten back all of the calories you burned during that run and then some, leading to a net increase in calories and the resultant weight gain.

To further add to this dilemma, running long distances can–and will–make you tired and sore. Sure, you may have burned 1,800 calories during your long training run, but then you sat on the couch recovering for the rest of the day, getting in very little other activity and not burning any extra calories. At the end of the day you may have burned no more (or maybe even fewer) calories than you burn on an average day, despite your long training run.

So how do you avoid this trap?

1. Be realistic with your caloric expenditure. Running typically burns 100+/- calories per mile, but this can vary greatly depending on age, weight, gender, fitness level, and a number of other factors. If your goal is weight loss, assume you are on the lower end of the calorie burn. Be sure to account for any calories you may have taken in during training (such as carbohydrate gels, sports drinks, etc.) Also factor in the lack of calorie burn if you spend the rest of the day relaxing (not that anyone blames you for resting!)

2. Refuel quickly post run. Getting in a healthy snack immediately after your long run will help you avoid what I call the “runchies”…when you become absolutely ravenous post long run. Refueling your body immediately will help you avoid the urge to eat absolutely everything on the menu or in your refrigerator.

3. Refuel wisely. Everyone loves a nice cold beer or fried bar food from time to time, but don’t make these post-run treats a habit. Avoid the “I earned this” mentality. Instead, refuel with fresh, whole foods that are more nutritionally dense. These foods will not only keep you satisfied and feeling full with fewer calories but also replenish your body and the nutrients lost during your training.

One thing to keep in mind: Not all marathon weight gain is bad. If you are a new runner, chances are you will be building muscle and storing extra water and glycogen (fuel) in your muscles. All of this can lead to a higher number on the scale.

So in conclusion, no, you are not necessarily doomed to the marathon training weight gain, as long as you keep your calories in check and those runchies at bay. Most of all, do not let the fear of potential weight gain keep you from signing up for a marathon. Crossing that finish line after months of hard training is an amazing accomplishment that you will not regret!

Lately, CrossFit has been all the rage for the health conscious.

Greg Glassman and Lauren Jenai founded the fitness program/gym in 2000, but it has really taken off in the last few years. Now there are more than 10,000 CrossFit gyms across the country.

While CrossFit is plenty popular, some people think it’s just the next thing in a long line of fitness fads. You have to wonder if we’ll look back on it and think of it like Tae Bo in the 90s or step aerobics in the 80s.

Sure, it seems to deliver results, but some people have described the atmosphere of CrossFit gyms as almost “cult like.”

Devotion can be commendable but not at the risk of autonomy. At the very least, there are a lot of people with that one friend who won’t shut up about CrossFit. He goes on and on about his deadlifts and squats and how “you should really give it a shot.” You know that guy.

Still, others feel that the workouts might be too intense for regular people. Thus, the intensity (a point of pride for the program) could lead to serious injury or exhaustion.

Recently, I was in the Twin Cities visiting my brother Chris, and he mentioned that he had just started CrossFit. I decided to get to the bottom of this latest fitness craze and find out what CrossFit is really like.

*This interview has been lightly edited for clarity and length.

HeathyWay: What were you doing for exercise before CrossFit?

Chris: I was just lifting weights when I could. At work, at 3M, we have a gym there, so I would go in and try to do different muscle groups…and basically try to get in two to three times a week. But it was probably closer to one or two times.

That’s basically what I was doing before, and I was pretty inconsistent in going. After working nine, 10 hours it’s pretty tough.

HW: What made you decide to try CrossFit?

C: I was reading something, I think in “GQ,” or something online. I was kind of looking for stuff to do in the New Year and CrossFit intrigued me. I just wanted to meet new people and maybe get a hobby. I looked around and Googled to see if there were any gyms nearby, and TwinTown Fitness is only two blocks from where I live.

So I figured it was worth a try. And they have a free class Saturdays so you can try it out. I just wanted to try something new, and I was seeing if I could better results that way. I was looking for something that was more consistent.

HW: How does it compare to what you were doing previously?

C: Well I think…it’s definitely better. I’ve been going a lot more often than I was before, so I’m getting three or four times a week. Also, it costs a lot more, so that might have something to do with it. I think it’s definitely worth the cost, and the other aspect is that you’re not working out by yourself.

It’s a class of, like, 10 to 12 people with a coach who’s there. You have a team mentality and people there to cheer you on and stuff like that. It’s a lot different than just going to the gym and pounding out a workout. There’s a lot more of social aspect, which I like.

HW: You like the social aspect. Are there any other aspects that you’ve liked so far?

C: Yeah, at least with our gym, we get an online tool called “Beyond The Whiteboard.” It’s a way for you track your progress. You don’t have to do it, but they encourage you to do it. You’re recording times and, you know, your reps…stuff like that. It tells you what you’re good at and what you’re bad at and what you need to work on.

Also, with our gym, it’s not super competitive, but, if you want to be, you can be. If you want to see yourself get better, you can post results on a leaderboard, so you can compare yourself to your peers.

It also has a lot of cardio, as well. I used to just lift and never run. I hate running. You get cardio from doing workouts on the rowing machine or the ergometer. You’re also doing Olympic style lifts, so I’m learning lifts I would never have done before.

And I kind of started from scratch. They basically deconstruct everything you’ve learned and you learn how to squat properly and lift properly. What was nice about our gym is you have to go through a foundations class before you go up to doing the WODs, the workout of the day. It’s a way to screen you to make sure you’re mentally, but also physically, tough to handle the workouts. I like that.

HW: Are there any aspects that have been challenging or that you don’t like?

C: I’ve found one thing to do is never look at a workout before going in. They post what you’re going to do before…but you just don’t want to psych yourself out if you see something that looks intimidating. Chances are you’ll be like “Uhh…maybe I won’t go to this class today.”

And I guess…it’s expensive. I’m paying about $200 per month. I think it’s worth it, but, for some other people, they might not be able to afford that. That’s the thing…if you get something good out of it then it’s worth it. But, if not, I can see where people think it costs too much.

You do have to invest. You can’t miss a week or two and expect to be right back into shape. It’s tough, too. There have been some workouts that I’ve just hated. But I always feel good after the fact that I did them. Sometimes you do a 20 or 40 minute workout straight through, and it’s just hell. It’s always good after the fact.

HW: How are the workouts broken down?

C: Each class is kind of divided up. It’s an hour long, so you’re only working out for an hour, which is fine. You get plenty of workout in that amount of time. You usually do a warmup. That’s maybe the first 10 minutes.

Then the next 20 minutes or so, depending on what day it is, you’ll focus on a specific sort of lift. One day you could be working on your squats or your dead lifts or your snatches or you’re working on pullups.

Then the last portion of class, either 30 or 40 minutes, is the WOD, which is work out of the day. Then they have the AMRAP, which I don’t even know what it stands for, but basically it’s a circuit. It’s either for time or you have a set amount of time and you have to get a certain number of rounds in. You’re usually doing three or four different things X number of times.

The coaches are picking these out to make sure we’re balancing the types of workouts we do. There’s a lot of bodyweight but they also incorporate in the lifting and there’s some sort of cardio portion, too. It’s well balanced.

HW: From what I’ve seen, CrossFit tends to deliver results. What have you seen personally?

C: That’s a good question. I definitely feel like I’m in a lot better shape. Physically, I’ve kind of kept track with pictures. I definitely have more definition in my legs and my abs, and I kind of the V cut thing going on that I’ve always wanted but was never quite there.

It’s weird. I haven’t even benched in months, and I don’t feel that I’ve lost any upper body strength. It’s because I’ve been doing a bunch of pushups and pullups. I’ve also noticed the cardio getting better. I was playing basketball this past winter and toward the end of it was when I was getting into shape with CrossFit. I could tell I was in better cardio shape.

HW: I guess the final question is would you recommend it?

C: Yes, I think I would. It might get a bad name every so often from people just because they think it’s a fad or a trend. You know there’s the joke, “How do you know a person does CrossFit? Don’t worry they’ll tell you.”

It kind of has a cultish feeling at times from other gyms I’ve seen. But the one up here is pretty relaxed, and it’s a good way of branching out and meeting new people. If you want to push yourself, it’s a good way to do that. And, if you’re tired of just doing the same gym workouts over and over again and you want to do something new, I recommend it.

Even if you only sign up for half a year or a couple months, you can still get benefits out of it.

Fitness trends come and go. One of those trends is the tennis shoe which claims to tone your legs and buttocks, referred to as a “toning shoe”. While a toning shoe design does force the legs to work a little more than a shoe with increased stability, toning shoes are often misused and misunderstood.

The main principle behind the design of a toning shoe is to create a shoe that is unstable, forcing you to use your leg muscles to stabilize your body. The action is not extreme, but can strengthen stabilization muscles in the legs and improve balance over time.

Most brands will conduct studies to prove their theory and use the data for advertising. While the data may indeed show increased muscle action while wearing the shoe, it is unrealistic to rely solely on changing your tennis shoes to change your physique. What a toning shoe can do for the body pales in comparison to traditional exercise and diet.

Since the shoes are specifically designed to be unstable, the chance of rolling your ankle, or falling, is much greater. If you plan on wearing toning shoes to your favorite aerobics class you may actually risk injury.

Toning shoes shouldn’t replace exercise. When it comes to relying on the shoe to tone your legs, you really cannot compare a toning shoe with traditional leg exercises. If you planned on trading leg machines for toning shoes you will be very disappointed. For best results, continue lower body exercises and wear toning shoes during regular daily activity.

Changing shoes will not reshape your legs.

Yet, while wearing a toning shoe alone may not reshape your legs, the trendy shoe may inspire more people to increase their activity. Toning shoes can improve physical awareness and give some people the mental boost they need to become more active. No matter what the shoes claim, if the shoes spark activity then they have made a positive impact.

There will always be a new fitness trend or fad. The key is to have realistic expectations. If it sounds too good to be true, it probably is. There are plenty of fantastic products on the market, but know how to use them to enhance your workouts, not replace them. Remember, there is no great result that comes from little effort. Minor changes normally do not bring about major results.

Although each brand of toning shoe may be shaped differently, their message is similar and many times their claims are exaggerated. Due to these embellished claims, toning shoes are often purchased with high hopes and little understanding of what they actually can and cannot do.

As a result, optimistic consumers either rely too heavily on simply wearing the toning shoes to magically tone their body without exercise, or they use the shoes for the wrong types of exercises when they do workout. While toning shoes do have some benefits, consumers should have more realistic expectations and know how to use them properly.

If it sounds too good to be true, it probably is.

Let’s face it, running might be a great workout, but getting started can be really, really hard.

Many beginning runners find it very discouraging that neither their legs, nor lungs, are up to the challenge at first. But if you stick with it you’ll soon find that running not only leads to a healthier lifestyle, but can be very fulfilling too.

If you’ve been struggling to get through the early stages of beginning run training, there are a few things you may be able to do to get you on track, and heading in the right direction.

Invest in a Good Pair of Running Shoes

Nothing has an impact on your overall running experience more than the shoes that you wear while out on the road. That’s why it is so important that you not only buy a proper pair of running shoes, but that you switch them out on a regular basis too. A typical pair of shoes is good for approximately 400-500 miles before they start to lose their cushioning and support.

When you start to notice that your legs aren’t bouncing back they way they should, it’s probably time to go shopping again.

Dress the Part

In addition to keeping your feet happy, wearing the proper clothing can help the rest of your body to stay comfortable while running too. Be sure to purchase running shorts and shirts that incorporate fast-drying technical fabrics rather than cotton. These products are designed to wick moisture away from the body, which helps you to stay dry and regulates your temperature in both hot and cold conditions. And don’t forget to invest in some good running socks, as they can provide extra cushion while also reduce the chances of developing blisters or athletes foot.

Go Slow

Running is such a natural activity that it’s easy for beginners to jump right in, and start seeing results fairly quickly. But it’s important to remember to go slow, pace yourself, and amp up your distance and speed at a gradual pace. It can take some time for your body to adapt to the new demands that you are placing on it, so learn to be patient at first. Over time you can add more mileage, and go at a faster pace, but not until you have established a solid level of cardiovascular fitness, and allowed your muscles of acclimated to running longer distances on a regular basis.

Set Achievable Goals

When first starting out, it’s important to set realistic and achievable goals for yourself. Those goals should reflect your current level of fitness, but also give you something to push for as well.

For instance, beginner runners may not want to think about distances at all, but instead concentrate on time. You could, for example, set a goal of running for five minutes without stopping, and then take a one-minute break, before going it again. Over time, achieving that goal will become easier, at which point you’ll want to extend the duration of the run, and lessen the length of the break. Eventually you’ll be running for extended periods of time without having to stop at all, and covering specific distances will become more important.

By setting smaller goals, you’ll actually be able to achieve what you set out to accomplish, and give yourself something realistic to strive towards.

Stay Hydrated

Runners, more than just about any other athlete, are susceptible to dehydration. This is particularly true as they add more mileage to their workout routine. Make sure that you drink plenty of water before going on a run, and make it a standard practice to rehydrate afterwards too.

Once you start running longer distances, say 5 miles or more, you may want to actually think about hydrating during the run as well. This is especially true if conditions are particularly hot, such as during the summer months or in warm climates. Carrying a water bottle with you will help replenish lost fluids on the go, and keep you running stronger overall.

Don’t Avoid Hills

Admit it, running up hills is tough, and requires a lot of hard work. It’s far easier to find a flat route to run instead, and avoid all of that pain. But running up hills will also push you to train harder, and will work your cardiovascular system and leg muscles to a much higher degree. If you want to improve as a runner, you’ll eventually have to learn to not only live with hills, but love them too.

Change it Up!

A good running routine can be a great way to relieve stress and exert some pent up energy. But when that routine gets stale, it can become a real chore instead.

Mix up your workouts by running different routes. Concentrate on running faster on some days, and longer distances on others. Run in a different part of town just to get some new scenery. The point is that if drudgery sets in running will feel too much like work, and you’ll want to avoid it as much as possible. But if you can find ways to keep it fresh and interesting you’ll end up loving your running routine even more.

Join a Local Running Group

There are literally thousands of local running groups across the U.S., and they can be a great resource for beginning runners. Not only are these groups a great place to gain practical advice, they can turn your workouts into a more social experience too. Most running groups welcome runners of all ages and skill levels, so chances are you’ll find someone else who is a beginner too.

Respect the Rest Day

Rest days are important for runners. They give our bodies time to recover, as well as a bit of a break from the routine. Always try to respect the rest days on your training schedule; they will provide recuperation time for you muscles, as well as your mind. Overtraining can lead to injuries and nagging fatigue, but rest days can help stave off those issues and actually lead to better performance overall. After all, it is hard to run at your best when your legs are exhausted or you’re constantly battling a nagging muscle pull.

Give yourself a break and take at least one or two rest days a week. Your body will thank you.

Last night, I did something I thought I would never do.

I took a yoga class.

In the past, I thought yoga classes were strictly for aging hippies and young people who “weren’t religious, but definitely spiritual.” I have no doubt that this is the result of growing up in a family where there were four “real sports,” five if you included golf.

My dad barely recognized soccer as a sport. To him, it was more like cross country with a ball. Also, apparently, it was for socialists. Needless to say, I wasn’t taking any yoga classes in high school.

But for the good of HealthyWay, and my fragile flexibility, I decided to take the plunge and go to a yoga class. My girlfriend was a huge proponent of the idea. She routinely teases me about my inflexibility and warned me it’s only going to get worse if I don’t pair my weight training with some sort of stretching.

I had to begrudgingly admit she was right.

The search started for a class we could both make it to after work. I found a studio in a quaint area of our city that offered beginners classes for a reasonable price.

Bingo.

Because I was a bit nervous about this new endeavor, I took the instructions on the studio’s website seriously. We bought some yoga mats and packed a bag with towels and water bottles. The site also advised to eat within two hours of the class.

Since the studio asked that you arrive to class 15 minutes early and it was about 20 minutes away (accounting for traffic), we didn’t have much time to eat. Unfortunately, the fridge contained no leftovers and the meal we had in the crock pot wouldn’t be ready in time. We didn’t even have the proper ingredients for a sandwich or salad (don’t judge).

That left a couple cans of soup. This is where I learned my first lesson. A hearty stew is not yoga food. I implore you: Eat anything else besides piping hot soup before yoga. Trust me, a can of Campbell’s Chunky sloshing around your stomach while doing downward dog is to no one’s benefit.

After scarfing down that ill-advised early dinner, we departed.

We arrived early to a beautiful brick building with an alley entrance way. As soon as we stepped in the door, it was like hippie yoga bingo. There were incense burning in multiple locations, statues of Eastern deities and everyone was barefoot and soft spoken.

If someone had been drinking a green smoothie, I would have lost it.

I quickly started to think, “What have I gotten myself into” and hoped no one would ask me about Phish or quinoa. I didn’t have much more time to fret, though. Soon it was time to start class.

We walked into a small room (also burning incense) with seven or eight other people and put down our mats. The instructor was very nice and soothing, and I thought this whole thing might be alright.

We started with a simple position and some deep breathing. There were a lot of confusing, and seemingly nonsensical, instructions like “lift with your abdominals!” and “push through your elbows!” I went with it, though, deferring to the expert.

Looking back, it seems like the start of the class was a bait and switch to pacify people like me. The remainder of the class WAS NOT soothing. It was tough. It hurt. It was just as much of a workout as lifting weights, except I know how to do that without looking like an idiot.

One thing became readily apparent when we started some positions meant to help stretch and strengthen our legs (the muscles and tendons around the ankle, calf and foot specifically), I was probably the least flexible person in the entire class.

Years of playing sports, lifting weights and never stretching had caught up with me. I started to wince and take breaks during what looked like simple positions. I caught looks of concern on my girlfriend’s face a few times, but I powered through because I’m good sport.

Also, I’m stubborn.

By far the most embarrassing example of my physical malleability, or lack thereof, came toward the end of class. We were instructed to lie flat on our stomachs then arch our backs and move our legs up toward the front of our bodies. Then, we were to reach back with our arms and grab our feet. I think it was called a “bow pose,” but it just looked like the worst rocking horse ever to me.

I was literally the only person so inflexible that I couldn’t do the pose to some degree. The instructor tried to help me. I think she thought I wasn’t trying hard enough, but after a few more tries I explained to her that my range of motion was truly that bad and everything hurt.

Luckily, the end of the class was near and we ended with some guided relaxation.  Afterward, I started to wonder if they offered a remedial yoga class and tended to sore muscles I was previously unaware of.

Even after all that, I would recommend a beginners class to guys who have never tried yoga. It was difficult for me, but I’m convinced it can only help my other workouts. Obviously, it will improve my flexibility, but I can see it improving my spatial awareness, balance and muscle control.

Yoga can seem daunting for a lot of people. It can seem intimidating to guys, who may not be naturally flexible to begin with, or who see it as a feminine domain. Believe me, I understand being afraid to look silly.

That’s the great thing, though. From what I saw, there seemed to be a communal support structure, even to newcomers. No one at the studio was judgemental, and you only have room to improve.

Don’t let your hypothetical idea of something stop you from experiencing its reality.

Namaste.

It’s always a good idea to check-in on what you are, or are not doing, to see if you are sabotaging all those great efforts you are making in the gym. If you are killing it with Pilates classes, HIIT classes and cardio and still not seeing results, something is probably off. Hopefully these five tips will help you reassess and get you back on track to those fitness goals and results you are wanting.
1. Too Much Cardio. Cardio can definitely help to burn fat, but it can only take you so far. Plus your body gets bored over time, and eventually your metabolism stops responding in the same way.
What to Do? Cut your cardio workouts in half, and replace that time with weight training. Not only will you tone your body, you’ll also increase your resting metabolic rate, which means you’ll burn continue to burn fat throughout your day. Did you know that after one Pilates class you will continue to burn fat for the next 24-hours?
2. A High Sodium Diet. Although sodium doesn’t necessarily contribute to belly fat, it does cause your body to retain water. This bloating is going to make your belly look bigger than it is, and hide all the hard work you’ve been putting in at the gym.
What to Do? Pretty simple cut out the salt. Try adding others seasonings to your foods. Fresh herbs and spices like cayenne pepper will actually help you burn more calories and fat.
3. Drinking Soda. Think diet soda won’t interfere with your fat burning efforts? Diet soda is full of artificial sweeteners and ingredients that throw your metabolism off track, leading to hunger spikes and sugar cravings. Regardless of what the drink says, read the label and look at the primary ingredients. Stay away from sugar and artificial sweeteners.
What to Do? Replace soda with drinks that actually help to burn fat. Water’s the best natural detox for your body. My favorite is to add lemon to my water and drink at least 90-ounces a day. Keeps me feeling full and healthy all day long.
4. Poor Sleep. Clients are often surprised by this tip, but one night of poor sleep really does a number on your metabolism. Not only will you burn less fat, you’ll also end up with non-stop cravings for everything bad. You know those cravings, something sugary and salty. This is because sleep plays an important role in regulating key hormones related to hunger and metabolism.
What to Do? Make sure you’re getting a solid 7 to 8 hours of sleep every night, and make sure it’s good sleep! If you have one of the new fitness apps, you can track you sleep to see just the quality of sleep you are getting.
5. Drinking Alcohol. The problem with alcohol is that it’s really high in calories, regardless of what it’s mixed with. When consumed on a regular basis, it’s definitely going to interfere with your fat loss efforts. Sorry, but that whole one glass of red wine a night for heart health – really isn’t all it’s cracked up to be.
What to Do? You don’t have to give it up altogether, but try cutting down on how often you drink. Definitely cut down on high calorie drinks like beer, sugary and salty drinks like margaritas, and anything mixed with fruit juices or soda. When you do drink, try sticking to vodka, champagne or gin and soda – as these are lower in calories overall. Cheers to staying healthy in moderation!

“How do I get rid of my belly fat?”

Gosh, I can’t count how many times I’ve been asked this very simple question over the course of my 15-plus years of specializing in weight loss and weight management.

Without a doubt, the midsection is by far the most widely targeted area of the body among the sexes but definitely the biggest nuisance for women. Between our menstrual cycles, pregnancy, menopause, contraceptive use, and general hormonal ups and downs, we’re definitely getting the short end of the stick when it comes to the overall buildup of belly fat.

I’m even convinced that a mere common goal of eliminating this troubled spot has brought real unity to women of all ages, cultures, ethnicities, races, and socioeconomic backgrounds.

Just look at the growing global craze of “waist training” corsets for women, which have truly taken the weight loss market by storm. This practice isn’t at all new, as waist cinchers have been mass-produced for centuries in order to meet the needs of women wishing to easily and effortless achieve the coveted hourglass figure.

Although the practice of waist training (“tightlacing”) has been around for years, it’s just recently been touted as a belly fat burning spot reducing exercise of sorts that promotes efficient and effective weight loss and improves posture while also eliminating ‘toxins’ through sweat.

So, if you can achieve this much with a corset, why eat right or exercise at all?

Well, if it seems too good to be true, it probably is!

Women who’ve jumped on the waist training bandwagon are clearly oblivious to one simple fact: Belly fat is complicated.

What’s generally referred to as “belly fat” is actually a mixture of two types of fat tissue housed in the abdominal region. The first type, known as subcutaneous fat, is situated just underneath the skin and directly in front of the abdominal muscles. The presence of love handles (“muffin top”) is a tell-tail sign of subcutaneous fat accumulation.

The second type of belly fat is visceral fat, which is located behind the abdominal muscles where it surrounds the body’s internal organs. When visceral fat builds up in excessive amounts the abdominal muscles tend to protrude or bulge, which manifests as a firm “gut” or a “beer belly”.

Moreover, vanity aside, it’s an excess of visceral fat that’s linked to many of the health problems commonly associated with obesity including high cholesterol, high blood pressure, and type 2 diabetes.

Can simply wearing a waist cinching corset single-handedly reduce visceral fat accumulation in a way that helps to wipe away all these health problems?

Contrary to what many women believe subcutaneous fat is the only type that waist training can indirectly influence and the process is pretty cut and dry. During tightlacing, the distribution of this fat is simply shifted upwards and downwards towards the top and bottom edges of a corset.

The waist slimming effects of tightlacing are further augmented through compression of your stomach, intestines, and other organs housed in the abdominal region. So, if your garment is tight enough perhaps you may find it difficult to indulge in your favorite naughty foods without indigestion, which can indirectly lead to food abstinence and consequential weight loss.

But why even go through such drastic measures for a short-term fix?

Wearing a corset cannot and will not burn belly fat so please don’t be misled by the marketing hype. Fat burning requires continuous creation of calorie deficits, which only occurs if you take in fewer calories than you burn, plain and simple.

Unbeknownst to many, waist training with a corset won’t encourage muscle development in the midsection either. In fact, it’s actually quite the opposite.

Regular use of a corset promotes core muscle weakness, largely due to an almost complete reliance on the garment for support. This is definitely a case where the phrase “use it or lose it” applies.

Such muscle weakness may be either a cause or an effect of muscle atrophy, which basically means that the muscles have lost their strength due to reduced use. Over time, this can lead to faulty posture, lower back pain, and other muscle and joint-related issues.

Now this doesn’t present a problem if you’re constantly tightlacing. Problems arise when you stop wearing a corset after extended periods of wearing it.

In the end, it’s just not worth it.

Occasional use of a corset for physical perfection or fetish purposes is one thing. Doing so for extended periods of time, day in and day out will inevitably lead to unnecessary problems. Like a fad diet, becoming a chronic “tightlacer” will only yield short-term waist slimming results and may actually do more harm than good.

For maximal fat burning and overall good health, better to incorporate sensible eating habits with regular exercise training. You and your body will be a heck of a lot happier in the end.

Yesterday I woke up at 5:45. I stumbled to my makeshift fitness center in my living room.  I kept yawning while I lifted weights above my head and fell into deep squats while listening to Kanye West’s ‘Fitness Plan.’ I proceeded to run three miles with my dog, cutting off three minutes since I’d slept later than planned.
I came home and quickly showered, fixed my hair and makeup, and then proceeded to make a lunch consisting of spinach and fruit. No time to sit down for a cup of coffee – my four month old had to be ready for daycare.
Later at lunch, I scan the web and was once again assaulted with “motivational” pictures of women who had recently had babies, yet were back to their size four clothes. As I munch my rabbit food, I marvel at their progress. It’s been four months since I had my baby…two months past the socially acceptable timeline for sporting that post-partum bump.
But then I saw hope. Hope in an article written by a fresh college student who was defending…the DadBod? Wait, this guy’s a freshman at college who’s fiercely dedicated to beer bong and sporting his gut. Shouldn’t this be called BeerBod? However, I ignored the glaring fact that he was only 20 and most likely had never held an infant.
I began to read the litany of articles discussing the DadBod. DadBod’s work hard in the office, and they sacrifice the gym in order to have more time with their family. It represents that their priorities go beyond a surface level. Women love DadBod’s, it’s just a fact. Celebrities sport DadBod’s, so of course it’s sexy. DadBod’s say I have a job, I have money, I have confidence, and most importantly, I know that guacamole is extra at Chipotle, but I’m getting it anyway.
Then my interest in DadBods went south…quickly. DadBod’s are something of an art, something that requires finesse and confidence, and the perfect proportion of pizza to cardio. The beauty of a DadBod is that you don’t have to have children to gain this physique. Just eat an extra side dish, this represents the food children leave behind that fathers feel obligated to finish. Tempted to workout? Skip it and have a few brews instead. Women will be more apt to approach you when you’re rocking a DadBod because it’s assumed that you’re not plagued by narcissism.
What exactly is a DadBod you may ask? It’s when a man has an undefined mid section and a vague outline of muscles. He seems like someone who hits the gym, just at irregular intervals.
Narratives from college aged men to middle aged men described how they’ve always rocked a DadBod knowing that secretly all women love it; that they would actually prefer to have a DadBod in their life than someone with a strong physique.
This was starting to become a little extreme. I prided myself on engaging in a healthy lifestyle while maintaining a happy home and work life. I multi-task to the extreme and don’t sacrifice home life, but then again not everyone is a morning person.
As I was still mulling over this DadBod phenomenon I typed in MomBod and was immediately assaulted with a very different message.
“Post-Baby Bootcamp,” “change the way you recover from childbirth,” “10 foods that will drop that baby weight fast.” I typed in celebrity moms, and my screen was flooded with images of Heidi Klum and Jennifer Lopez. My heart began to sink: MomBods were not a thing. Well they were, but they were definitely not synonymous with DadBod’s.
The double standard that DadBod’s present is horrifying. Females are ridiculed if they still carry around their post-baby fluff. Advertisements encourage women to try out a modern day corset or to wear a slimming swimsuit until they’re beach body is back. Society will never say that it prefers their women to have a belly. When excuses are made for why women don’t look like they belong on the cover of Sports Illustrated there’s that silent tsk-tsk sound resounding in the background.
Slowly the media caught onto this double standard when females across the country began posting selfies of their mom bods. There’s no tongue and cheek “steps” to obtaining a MomBod. It’s plain and simple: go through childbirth; raise a family; find time to eat a healthy meal when your kids are pulling you in a thousand directions.
Men are creating an idealized image of why they’re out of shape and how it’s difficult to obtain this body. It’s not difficult to gain a few pounds snacking on chips and ice cream late at night, while putting halfhearted time in at the gym.
Although DadBod’s are a disturbing representation of America’s society it has also opened the door for a narrative of stereotypes and being proud of who you are. It’s great that men are pleased with their various shapes, and it’s encouraging that women reciprocate this sentiment. Even though women are still subjected to body shaming there has been a distinct turn on social media addressing this huge flaw.
Television hosts are releasing satires, men are filling their blogs with steps to becoming bigger, and women are vocalizing their distaste. But lets face it, moms will continue to multi-task and accomplish everything in a time-crunched window, while men will invariably go to work and come home and sit on the couch (stereotypes are okay, right?).
Body shaming on mothers and females will continue. But the tide is shifting, and people are becoming aware of the privilege men hold in the sphere of physicality.  It’s time to celebrate every body type and not be ashamed that your body isn’t photoshop perfect. So whether you work out or don’t, be proud of your MomBod and keep rocking it.

Having been overweight for more than half of my life, one of my biggest accomplishments has been conquering my fear of going to the gym. I know I am not alone when I say I had this fear. I was (and still am LOL) a very shy person, I did not feel comfortable in my own skin, and I had no clue what I was going to do when I finally mustered up the courage to get myself to go. Through trial and error, I finally found a way to get over my fear of going to the gym, and you can too.
Trust me.
1) Choose the right gym.
Not all gyms are created equal and some gyms are more intimidating than others. For a beginner I would suggest a smaller family friendly place if available, like a YMCA or a family run gym.
The first gym I attended was a YMCA and I found this to be the least intimidating. It was filled with cardio equipment like treadmills, Stairmasters, bikes, and ellipticals, but it also had a large free weight section and weight machines with descriptions on how to do each exercise. The added benefit of going to a YMCA is that it had group classes available like yoga, Les Mills Body Pump, Zumba, spin and other classes that allowed me to experience a variety of exercises to help me find one that I loved.
Other gyms, like Crossfit boxes or powerlifting gyms, may be a little intimidating to beginners. Many are filled with a ton of squat racks, power lifting stations, sleds and really big tires that can make you overwhelmed and exacerbate your fear to the point that you want to turn around when you have only just arrived.
2) Have goals in place.
Setting goals is important because this is a main determining factor of what you will be doing while at the gym. If your goal is to gain muscle then you most likely will be doing a lot of heavy weight lifting. However,  if your goals are to train for a 5K you will probably be doing a lot of work on the treadmill and crosstrainer.
3) Have a game plan.
Knowing what you want to do when you finally get to the gym is huge! If your goal were to gain muscle then I would research a workout plan ahead of time, and figure out how to do each exercise properly before you get to the gym.
This was super important to me personally because I wanted to be able to do the exercises properly without hurting myself, and at the same time look like I know what I was doing while at the gym. Bodybuilding.com is a great resource with lots of free workouts and has videos that demonstrate how to do each exercise properly.
4) Bring a Workout Partner.
Doing something new is scary enough, but having someone sharing the experience with you can help alleviate some of the fear. It will also provide you with a constant level of support, someone to share your triumphs with, and someone to help push you through your struggles.
5) Plan your gym sessions.
Knowing that you have arranged your schedule to compensate for working out removes some of the stress associated with going to the gym. I’m all about stress reduction and by planning ahead, knowing that I am working out at a certain time on select days, and that I still have time for everything else that I need to do really helped eased some of the fear about going to the gym.

People seem to be more than willing to work overtime at the gym to make up for their poor eating habits at home.
Will they get stronger and fitter? Sure. Will they lose fat? That depends.
To be honest, we are all a little delusional when it comes to our perceived effort. We like to think we are near superhero status in the gym, sweating it out in full-on beast mode. But the reality is that just because we look like a beast in our Facebook posts doesn’t mean we truly are training like one.
Some of the same people who look like they are hardcore fitness fanatics on their social media pages mope along on the treadmill at the pace of a senior citizen with a double hip replacement. Or worse, I see people looking like they are really getting it on the elliptical, with their arms and feet going at warp speed only because they have the elliptical on the lowest resistance level available. Needless to say, while they are definitely increasing activity and improving their health, they are missing the real calorie-scorching benefit their body needs to erase their past food sins.

I’m a beast on Facebook

Just because you post your workout on Facebook doesn’t mean it’s worth posting. A more honest approach to fitness would be if people posted all the food they ate throughout the day too. Then everyone would understand why these Facebook fitness freaks live at the gym. They have to work off all the calories they consume when they’re not at the gym.
As a trainer, I work really hard to convince people to be as disciplined in the kitchen as they are in the gym. I personally prefer that people adopt a workout plan that is not too extreme. In my opinion it is better to manage your weight with a healthy low-calorie diet and moderate exercise plan than to work out like crazy because you are eating like crazy. No matter what I prefer, there will always be people out there who just want to burn as many calories as they can so they can drink and eat as much as they can.

Will run for beer

People will do anything to keep their favorite food or drink habit. Mud runs are a perfect example of how this mindset has changed the world of fitness. I guess the thought is if you can’t beat ’em, join ’em. Marathons and 5Ks have taken a backseat to more entertaining fitness events, like mud runs and obstacle courses that include rock bands, turkey legs, energy drinks, and beer. There is even a Great American Bacon Race that ends with three free bacon stations. Who would ever have thought of eating bacon after going for a run? At least beer is cold and refreshing.
The fact that many races have added high-calorie refreshments to the end of their events is just more proof people don’t mind the work as long as they can still have a tasty reward.

Beast mode vs feast mode

There are plenty of people who refuse to give up their favorite indulgence and opt instead to do double duty in the gym. They seek out the hardest workout possible to make up for their lack of strength in the kitchen and don’t bat an eye in the process. Personally, I’m too lazy for that and would prefer to just eat less.
However, if you can relate to what I’m talking about here, then it will be worth your while to continue reading along and make sure you are choosing the most effective workout possible.

Top 10 Calorie Killers

1. Calisthenics – You may be wondering what the heck calisthenics is. It’s just a fancy name for old school bodyweight exercises you did in grade school, like pushups, situps, squats, and jumping jacks. What I love about calisthenics is that it not only burns calories, but it requires no tools and shapes up the entire body. One hour of vigorous calisthenics burns approximately 500 calories. (Approximate calories for each exercise is based on a 150-pound person.)
2. Circuit Training – Circuit training is a fast-paced resistance workout using moderate weights at high repetitions. Circuit training typically uses weight machines or free weights and burns more calories than traditional weight training because there is less rest time. This style of resistance training also works the body aerobically, getting the heart pounding and muscles pumping all in one intense workout. One hour of vigorous circuit training also burns approximately 500 calories.
3. Jump Rope – I’ll never forget the time I grabbed a jump rope and thought I’d get a really good workout in, only to fall to the ground after five minutes. All of the times I saw Rocky jumping rope like it was nothing made me think that I could grab a rope and crank up “Eye of the Tiger” on my stereo for a workout to remember. I remember it all right. I remember dying of exhaustion and boredom too. Jumping rope was a big fat fail for me, but if you can sustain jumping rope for an hour, go for it! An hour of jumping rope will burn approximately 557 calories. Mix in a few double-unders, and I’m sure you’ll burn even more.
4. Running – Running is inexpensive, requires very little equipment, and burns a ton of calories too. Again, most people would not be able to keep a fast pace for a solid hour, but you’ll burn a ton of calories if you can. While running doesn’t strengthen and tone the entire body like calisthenics or circuit training, it does support weight loss and kill some fat for sure. One hour of running at six miles per hour (10-minute mile) burns approximately 629 calories.
5. HIIT – High-intensity interval training not only burns loads of calories during the workout, but it has been proven to increase your calorie burn for up to 48 hours after your workout. More moderate training only really increases calories burned during the workout, so HIIT training is definitely at the top of my list for best workouts, up there with calisthenics and circuit training.
Since HIIT workouts vary in intensity and style–ranging in work-to-rest ratios from 1:2, 1:3, 2:1, or 1:1–it is hard to calculate approximate calorie burn. However, you could burn an average of 9 to 13 calories per minute in a workout implementing HIIT training, and up to 12 to 16 calories a minute during the more intense segments of a HIIT workout. After doing a little research online, I found people were burning anywhere between 540 to 960 calories per hour depending on resistance, intensity, and rest time.
6. Kickboxing – Kickboxing is one of my favorite ways to burn calories. Maybe it’s because I like feeling tough and pretending to punch and kick things, but I definitely won’t kick myself when it’s over because this workout is well worth the investment. You can jab, cross, hook, and kick your calories to the curb with this fat-melting workout. Kickboxing burns approximately 579 calories per hour–and probably a little more if you go to a class like I do, which has a buttload of burpees, squats, and plyos mixed in too.
7. Cycling – When I talk about riding a bicycle, I’m not talking about taking your beach cruiser for a stroll around the block. No, I’m talking about getting on that bike and spinning those pedals as fast as you can for an hour. If you can manage to really pump out some rotations, then you will melt fat for sure. Cycling at 14 to 15.9 miles per hour burns approximately 643 calories per hour.
8. Step Aerobics – Not all step aerobics are created equal, so it’s a bit hard to guesstimate how many calories you burn in your favorite step class. Regardless, it’s probably not too shabby. Whether you are doing low-impact or super high-impact step aerobics, you will burn between 460 and 660 calories per hour. Throw on an extra riser and step things up to make the most of your step class.
9. Elliptical – The elliptical is another exercise for which it’s hard to predict calorie burn because there are so many variables. Most ellipticals have different resistance levels, ramp adjustments, and the option to use handles or go without. As a result, it’s hard to determine how many calories you may burn during your elliptical workout. I can, however, give you some examples.
According to the Lose It! app, a light elliptical workout may burn 429 calories per hour, versus 643 calories for a very vigorous elliptical workout. There are four different intensities to choose from in the Lose It! app: light, moderate, vigorous, and very vigorous. Each level adds about 70 calories each time you bump up the level. The bottom line is, don’t get on an elliptical at level one thinking you’re going to burn off those French fries. Pump up the resistance to pump up your results.
10. Swimming – Swimming is a great alternative to traditional cardio for people who have physical limitations or joint issues. It doesn’t burn as many calories as I expected, however. One hour of freestyle swimming at a moderate pace only burns 343 calories per hour. Of course, that’s better than nothing if you are limited and have to take the weight off your joints during your cardiovascular workout. Just don’t expect to burn a ton of calories despite how winded you get in the water. Weight-bearing exercises always tend to burn more calories than seated exercises or exercises in the water.