If you're like me, the waist is where you can sense pudge first.   Maybe it's because it's so noticeable in the way our clothes fit, or because we can so easily – quite literally – see excess poundage when it lands in our middle.

Most women (once past their teens, anyway) find the waist seems to be a favored storage area for any extra "fluff".

And when we lose some measure off the waist,  universally we feel more fit, confident, lithe, and healthy.  Yes?

Where Did That Inch In The Waist Go?

"Question for Lani – what's your input on why so many Gams Glutes Abs and Arms participants had significant inch loss in the waist? Was there a specific movement or Fit Quickie exercise that made that happen?"

This question from Jennifer just came in on the heels of the wrap of our May Boot Camp "Gams Glutes Abs and Arms 4 Summer".

Yes, Jennifer, there are exact and specific reasons we had such focused results from this class.

Let me list them for you.

Why The Waist, And So Many Showing Inches Lost, In So Short A Time

Here is a partial list of the waist stats to which Jennifer refers.  At the finish of the 4 week session, these reports started rolling in.

Now, keep in mind I'm going to focus on waist inch loss as per Jennifer's question.  These women peeled inches off everywhere else, but the waist losses really caught our attention first:

• Keturah: 1 inch off her waist

• Carol: 1.5 inches off her waist
  

• Jennifer: 1 inch off her waist

• Val: 1 inch off her waist

• Phyllis: 1 inch off her waist

For starters.

3 Steps To Cinching Inches In The Waist – This Quickly

Each of the women noted above implemented tools that were key to the May class – and are part of my signature system for energy, resilience and strength, body shaping, and weight loss.  As these results ARE typical, and coming in like clockwork for those in my programs, I'd like to show you how simple and straightforward the pathway to these kinds of successes really are.

Let's look at the 3 headliners that these women implemented:

1)  Winning Dietary Guidelines: An incredibly simple, easy-to-follow dietary plan that keeps you satisfied, well fed, and OUT of the hunger zone (critical!  White knuckle weight loss does NOT work.)  As Fitness Expert at the Health and Medical Center for Dr. McDougall. M.D., I have the inside track to simple and powerful nutrition tips that make THE difference.

2)  Targeted Body Shapers: The muscles around the middle are not only often shrouded in excess body fat (which is addressed directly with #1 above), but due to bad posture and inactivity have lost density and shape.  The best way to reverse this is to isolate and overload those very muscles. As the body fat stores decrease via the Dietary Guidelines, these muscles start to "show up" and display their "cinching" properties to your best advantage when challenged in specific, targeted fashion.

In the May class, we implemented the following Fit Quickies™ Fit Quickies, all of which – either directly or indirectly – target the middle:

• Fit Quickie #1: 7 Seconds to a Flat Belly
  
• Fit Quickie #5: Topless Muffins
  
• Fit Quickie #7:  Kickstand Curls,
  
• Fit Quickie # 4 Gorgeous Glutes and Hamstrings, and #6 (Thigh Warriors) and #8 (Hot Seat!) which work the largest muscles of the body, and also have an Interval Training effect, increasing calories burned during as well as after exercise to dip into body fat stores.
  

  Snapshot from Fit Quickie #7: Kickstand Curls

3)  Active Every Day: Though workouts were solidly in place, this does not mean "work out" every day.  It means move your body.  Just being a good animal. Include challenges to the large muscle groups of the body to build shape and metabolic rate.  It's really quite simple.

4)  Community and Support: The simple act of signing on for a focused study, whether as part of an ongoing community or a group with a time-telescoped shared goal, such as a month long course, steps you up to the plate of success.

By demonstrating to yourself that you value your fitness, health, and goals about all of it, you leap far further into the health, well-being and energy circle.

It's a way of supporting yourself, let alone getting the support of others on the same venture along with a mentor and coach. The power of this synergy has proven itself time and time again.

As a matter of fact, it is very common when women simply sign up for a class or membership, things start moving rapidly for them because it is a sign of their commitment.

Out of the wishy-wash into the spin cycle.

Off the fence and into the sandbox.  Which is exactly why I've got something new cooking just for you….

Are you seriously looking for a way to finally shake the extra pounds and inches that sap your energy, undermine your confidence and self-esteem, and tarnish your self-image? Abandon the fitness chaos that keeps sabotaging your success, and implement a proven step-by-step strategy to energize, lose weight, shape your body, and explode your vitality.  Click HERE now to get started.

There are lots of exercises that target the "backyard", as I like to call that gluteal – hamstring – seat blend.  Yet regardless of which specific training exercises you employ, there are 3 very important reasons that busy women, bottom line,  just need to DO them!

And with Fit Quickies #4 and #5 flying off the virtual shelves, is it any wonder that getting your gluteals in gear is on my mind?

1) Exercising the gluteal muscles acts like an instant invigorator:

True story.  I find that whenever I'm experiencing an energy slump, inertia, or some other vague sort of "just don' wanna!" that if I invest just 5 minutes – or less – in firing up the gluteals, I am instantly invigorated and ready to get back in the game.

And it can do the same for you.  That means more productivity and more money in the pocket for you.

When you place a workload on the glutes, as they are such large muscles, challenging them places such a demand on the circulatory system that you will get a big surge of oxygen through your body in response.  That means more energy for YOU to get not only the tasks done that you know are important in moving your business and life forward, but you will find it spawns creativity as well.  Leave it to that oxygen delivery.

Even if you can't manage to even get yourself off your chair and hiney to see what I mean, try just doing some isometric holds.  Right now, where you are seated.  Squeeze your seat HARD for 10 seconds, release, take a breathe and repeat 4 more times.   See?

2)  Gluteal muscle density burns calories at a premium.

That's right, whenever you engage these big burners in exercise – even with the "sit and squeeze" trick in #1, you dip into calorie stores in one of the most effective ways possible.  That's because actually WORKING muscle is what creates a boost in metabolic rate – not just having it.

Developing gluteal muscle density and working these muscles creates a win – win situation, kind of a success loop.  And when you are a busy woman in quest of a better body, multiplying your calorie-burning power in this simple way is going to work to your advantage.

3)  Gluteals are at the top of the list for muscles that are responsible for creating beautiful body shape for women.

Few muscles give you as much shaping power as the gluteals.  When they are exercised correctly, from various angles and with targeting overload, amazing things can happen.  Combine with a simple, easy-to-design fat loss dietary plan, and before long you just may not recognize your backyard.

Make gluteal work a central and essential element, and making sure it is featured in every one of my workouts, you'll discover a whole new level of body shaping.  That transfers to improved body image, better posture, and greater physical confidence. That's what happened for me, and I've never looked back.  Well, you know what I mean.  .

© Lani Muelrath, M.A. 2010 All Rights Reserved

Creating the right weight loss and body shaping plan for you is simple, but it must be a priority. Once you have this mastered, your fitness, energy, and confidence is going to take off, which is going to spell more confidence, productivity, and business success for you.

Abandon ineffective workouts, obsessive dieting, and habits that keep sabotaging your success.  Implement a proven step-by-step strategy to lose weight, shape your body, and explode your energy so that you can have more time, and be more productive.

Eye-opening news from Mary Shomon in her new book, The Menopause Thyroid Solution.

Evidently, thyroid problems can mimic menopause – and peri-menopause symptoms – quite cleverly.  (Oh boy!)

In other words, if you are experiencing any of the following "challenges", it may be menopause – or maybe not.  Take a look at this list of menopause "mimics" that might be thyroid:

• menstrual irregularities
• sleep problems
• weight changes
• mood changes
• loss of sex drive
• hair loss
• skin changes
• elevated cholesterol
• bone loss
• fatigue and lack of energy
• digestive disturbances
• dryness
• concentration or memory problems

According to Shomon, this is just a starter list!  In other words, if you have been to doc for sleep disturbance, mood swings and "brain fog", you may have been told "menopause!"….though the finger may really need to be pointed at thyroid problems.

Mary Shomon

Diagnosing thyroid is no easy task

As an opener, Shomon asked the crowd, "Who has been told my their doctor that 'Your thyroid is normal'?"  A majority of the women raised their hand.  And this is not an uncommon experience.

If you have felt foiled by all the confusing – and sometimes conflicting – information out there about thyroid problems, Shomon's new book will shine light into previously dark corners for you.

She presents several tools for self-analysis to help you draw closer to your own conclusions and put you in a more informed position from which to ask your own doc some questions.

To diagnose hypothyroidism, in addition to the symptoms, and clinical examination, conventional doctors consider the TSH results.  A TSH level above the reference range is considered hypothyroid and will be flagged as high on test results.  Remember, however, that there is controversy over the reference range, with some groups recommending the new range of 0.3 to 3.0, and many labs and doctors still use the old range of 0.5 to around 5.5.  (pg. 96, The Menopause Thyroid Solution).

For this reason, Shomon recommends multiple measures when trying to draw a more precise bead on the condition of your thyroid.

In addition to the rich profile of symptoms as described in her book, you should also ask doc for the following:

• Free T4 (free thyrosine)
• Free T3 (free triiodothyronine)

A low level of either or both of these, along with an elevated TSH, may indicate hypothyroidism.

Chapter 8:  Mindful Movement with T-Tapp

Of significant note is the exercise chapter (pgs. 228 – 268) featuring Mary's favorite workout, T-Tapp.  Teresa Tapp created a custom pictorial and instructional for Shomon's book that spans nearly 30 pages:  "Mindful Movement for Menopause Management".   Yay Mary for "getting" that movement – purposeful and targeted – is essential for all things well-being.

I'm only half-way through this book – (thanks Mary for fueling my cross-continental flight read last Monday ), yet it's already sticky -noted and all marked up for sharing content and inside pointers with clients, friends, and my Woman's Fitness BluePrint Mastermind Group.  And those attending my upcoming Muscles, Mud and Merlot Fitness Retreat in Napa Valley, California can count on a report from me on content.

Oh, and the butterfly?  As a butterfly-shaped gland, the thyroid gets its own lovely iconic symbol.

© Lani Muelrath 2009 image:  creativity+

Kate underscores the difference you can make in your workouts with the challenge of correct exercise form and focus.

Hi Lani!

The live class really made a huge impact on my personal home practice. I went from doing what I call "Lazy-Girl T-Tapp" to "Strong-Girl T-Tapp." I had no idea previous to the live meeting that I wasn't doing T-Tapp with all of my strength.

Your guidance really brought to light how intense T-Tapp can be (in a great way!)

I really feel deep muscles being activated, especially in my back and ribs that I didn't feel before. Now I picture doing the T-Tapp moves as if I was moving through thick mud as you described, every little muscle it hard at work!

I even have physical proof that I am working much harder!

Before the live class when doing T-Tapp at home, my heart rate ranged from 75 to 145 bpm (beats per minute) and I burned 100 calories in 51 minutes. Post our "live" class, my heart rate ranged from 75 to 165 bpm and I burned a whopping 414 calories! I was absolutely shocked when I checked my heart rate monitor after doing the "Strong-Girl T-Tapp."

My understanding and appreciation of each move has really deepened with the new understanding of proper technique. I now also really understand the sequence of the moves, whereas before I didn't see the connection. Now when I do a strength-training move and then follow it up with a stretch, I feel the same muscles at work. Before I was just doing the moves, but now I really feel the moves.

I am so pleased to discover how dynamic each T-Tapp move is. I already feel stronger from the inside out. Your class was extraordinarily inspiring. Your personal attention and great descriptions really heightened my T-Tapp awareness and completely revitalized each move. With this new understanding I know I am going to be seeing major results right away.

Thank you Professor Lani!  ~Kate

Not to rain on anyone's muscle parade, but this myth has been perpetuated one too many times.

This is the problem with the proliferation of fitness information on the web.

Something is said somewhere – no matter how substantiated or not – and then picked up as "fact" by someone else, and the ball starts rolling.

But this one – the one about calories burned at rest by muscle vs. calories burned at rest by fat – has been a challenge of which to get to the bottom!

The gossip on muscle and metabolic rates

In a quick Google search on "calories burned by muscle", no less than 124,000 hits pop up.  A quick glance down the list reinforces the prevalent myth:  that each pound of muscle "burns" an extra 50 calories a day.  This in contrast to fat tissue which apparently doesn't burn energy.

But if you look deeper, and find the leads to the research, there isn't a resource to be found supporting this claim.  At least not that I could find.

It's more like 6 – 10 calories/day.

Don't get me wrong – keep up your resistance training!

Does this mean we shouldn't be building muscle?

Why bother with weight or other resistance training if we're not going to get the metabolic bang for our buck?

Keep in mind, there are multiple reasons for challenging your musculature.

1. First, resistance training protects the muscle you DO have – whether you are in weight maintenance or seeking weight or fat loss.
2. Second, muscle is what gives shape to your physique – your appearance is largely a reflection of your muscle mass.
3. Third, functionality of your body, strength, and protection of joints is largely a function of muscle strength.  To not use it means to lose it.  And if you lose it you don't have it to use.
4. Even though the high numbers of "50 calories a pound" are not accurate, as muscle IS more metabolically active than fat, you have the potential for a negative energy balance, which can result in weight loss - or fat loss – due to your metabolic rate by year's end.  And that can add up.

As it turns out, the metabolic expenditure of our muscle mass is best accessed with their active use.  This means doing muscle-challenging exercise that puts said muscle into contraction action.

And that allows us to access the metabolism rate boosting EPOC, or excessive post- exercise oxygen consumption.

From the experts:  Dr. Cedric Bryant

Dr. Cedric Bryant, from the American Council on Exercise, gives a  great overview of the situation to reinforce the key points.

Q: One of the more common perceptions in some fitness circles is that strength training individuals lose weight because one pound of muscle can burn approximately 30-50 calories per day. Is this claim valid?

A: It is true that muscle in its resting state is similar to an idling engine and burns energy (fuel) in the form of calories. However, according to reputable scientific research conducted on the subject, the actual number of calories burned by a pound of resting muscle in a day is considerably less than 50.

In fact, the caloric expenditure that can be attributed to lean muscle mass is not very significant. For example, muscle tissue has been observed to burn roughly seven to 10 calories per pound per day, compared to two to three calories per pound per day for fat. Therefore, if you replace a pound of fat with a pound of muscle, you can expect to burn only approximately four to six more calories a day. Given the fact that the average person who strength trains typically gains approximately 3 to 5 pounds of muscle mass over a period of three to four months, the net caloric effect of such a training regimen is very modest-only 15 to 30 calories per day (the equivalent of a few potato chips).

Despite the limited calorie-burning potential of muscle, strength training should be an integral part of any exercise program aimed at weight management. Here are just a few of the weight management-related benefits of strength training:

• Helps to prevent or minimize the loss in lean body mass that is typically a by-product of dieting.
• Burns calories (i.e., a modest caloric expenditure of approximately 150 calories per average 30-minute training session.
• Strength training favorably affects an individual's overall body composition, resulting in a greater proportion of lean tissue relative to fat tissue. This training adaptation helps to enhance both functional performance capabilities and physical appearance.

The bottom line, however, is that the most effective way for you to capitalize on the calorie – burning potential of your muscles is to actively use them.

Source: Dr. Cedric X. Bryant, ACE's Chief Science Officer; ACE FitnessMatters, Mar/Apr 2006.

References

1. Heymsfield, Stephen B. ¹ , Dympna Gallagher ¹ , Zimian Wang Volume 904 Issue "Body Composition Modeling: Application to Exploration of the Resting Energy Expenditure Fat-free Mass Relationship"  In Vivo Body Composition Studies pgs. 290-297 Wiley Interscience, 2009  The New York Academy of Sciences
2. Poehlman, E.T., Denino, W.F., Beckett, T., Kinaman, K.A., Dionne, I.J., Dvorak, R., & Ades, P.A. (2002). Effects of endurance and resistance training on total daily energy expenditure in young women: a controlled randomized trial. Journal of Clinical Endocrinology and Metabolism, 87, 1004-1009
3. Pratley, R., Nicklas, B., Rubin, M., Miller, J., Smith, A., Smith, M., Hurley, B., & Goldberg, A. (1994). Strength training increases resting metabolic rate and norepinephrine levels in healthy 50- to 65-yr-old men. Journal of Applied Physiology, 76, 133-137
4. Wang, Z., Heshka, S., Zhang, K., Boozer, C.N., & Heymsfield, S.B. (2001). Resting energy expenditure: systematic organization and critique of prediction methods. Obesity Research, 9, 331-336
5. Heymsfield, Stephen B., Dympna Gallagher , Zimian Wang Volume 904 Issue "Body Composition Modeling: Application to Exploration of the Resting Energy Expenditure Fat-free Mass Relationship"  In Vivo Body Composition Studies pgs. 290-297   Wiley Interscience, 2009  The New York Academy of Sciences

Ready for Part 2?

Previously, I introduced the term EPOC on a blog post here: EPOC: Hot Ticket Item In You Fat Loss Toolkit?.

Quick snapshot? EPOC stands for "excess post-exercise oxygen consumption". This is the sustained oxygen consumption that takes place after exercise.

I promised to get back to you and take a closer look at details of some of the research on EPOC.  That way you can strategize to take advantage of this phenomenon in your own training.

International Journal of Obesity:  A Report of Two Studies

Two studies were conducted to assess the potential of an increase in exercise intensity to alter energy expenditure,  lipid metabolism (fatty acids, triglycerides, etc.) , and body fatness under conditions mimicking real life.

Specifically, the experimental protocol was designed to determine how high-intensity exercise might effect post-exercise and post-prandial (post meal) energy and lipid metabolism.   To simplify, the 352 subjects were measured for post-exercise energy expenditure via measures of oxygen consumption.

[Reference: M Yoshioka et. al. Impact of high-intensity exercise on energy expenditure, lipid oxidation and body fatness. Intl.  Journal of Obesity. (2001) V 25 N 3].

The Findings

The results of these studies point right in the direction of the value of increased exercise intensity in terms of the effect it has on:

1)  Increased energy expenditure following the exercise. This is compared to lower intensity exercise that may even have been a session that utilized more energy DURING it's duration!  We're talking influences on metabolic rate here.

In other words, comparing a longer, lower intensity session that burned more calories during execution than a shorter, more intense workout, the short intense workout had a greater energy demand over the course of the hours following the exercise sessions.

This means a negative energy balance, a critical consideration when seeking to reduce bodyfat stores.

2)  Leaner body composition is highly correlated with an exercise schedule that includes regular highintensity workouts.

This means that those who have some high intensity sessions in their schedule tend to be leaner, with less subcutaneous fat as well.

… also consistent with results from our most recent clinical trial that demonstrated that reduced-obese individuals who adhered to a rather high-intensity prescription were able to maintain their body weight and even accentuate fat loss.…results from our group which demonstrated that a 15-week high-intensity intermittent training protocol induced a significantly greater weight loss than a 20-week moderate intensity continuous exercise program of almost twice the energy cost.

Furthermore, the increase oxygen consumption observed after the high-intensity exercise session was also significantly greater than that promoted by the low-intensity exercise session.

Exercise Intensity and Adiposity

As you can see, this study revealed two important pieces of information that you can use when designing your own training program.

With a direct correlation between subjects who regularly took part in intense physical activities and a display of lower fat percentage and subcutaneous adiposity than subjects who never perform such activities, it follows that including bouts of intensity into your own exercise schedule might likewise prove beneficial.

What does "intensity" mean?  In the test subjects, intensity was noted as 77% of VO2 max for the high intensity group, and 38% VO2 Max for the low intensity group.  The high intensity group worked out for shorter sessions than the low intensity group, and the low intensity group exended more calories during the exercise sessions.  However, and noteably, the high intensity test subjects expended more energy overall, considering the EPOC effect!

How To Take Advantage of the EPOC Effect

First, determine that your health and fitness can tolerate exercise intensity.  In other words, if you haven't been very active for awhile or you have other counter-indicators in terms of exericise intensity, proceed with caution and check with your health care provider. There's my disclaimer!

But once you're in the clear, you might consider stepping up the intensity of 2 – 3 of your workout sessions during the week.  Intensity can be increased by amount of resistance and/or speed.   Interval Training, and high intensity resistance training are good examples of of how to build some intensity into your exercise rotation.

In other words, work hard, get a little winded, and enjoy the fact that you don't need to work out as long, just smarter!

© Lani Muelrath

P.S. How are YOU working intensity into your weekly routine?  Pop into comments  and tell me about it!

I know what you're thinking: "Oh, no, another acronym!"

Well my fit friends, this is definitely one you want to know about!  For it a powerful tool you want to have tucked away in your body recomposition, weight management, or fat loss arsenal.

Let me tell you a little bit more about the EPOC phenomenon and how it works to help you optimize your body composition.

What IS EPOC?

Specifically, EPOC stands for "excess post-exercise oxygen consumption".  This is the sustained oxygen consumption that takes place after exercise, and is more commonly known as "oxygen debt".

We've ALL experienced oxygen debt following exertion.  Ever had to stop dead in your tracks from a run or sprint to catch your breath?  That's because you are thick in the throes of an oxygen debt episode, and you were forced to slow or come to a stop so that you could catch your breath.  Specifically, so that your oxygen debt could be recovered.

What's Happening During EPOC?

Your body is scrambling to restore homeostasis following intense exertion!  Primarily, there are six physiological events that are taking place during EPOC:

1)  Normalization of heart rate and breathing

2)  Decrease of body temperature to normal levels from elevated levels resulting from exertion

3)  Re-oxygenation of the blood

4)  Restoration of homeostasis of circulatory hormones

5)  Replenishment of the body's energy resources including the biochemicals of energy production

6)  Restoration of muscle glycogen

What's EPOC Got To Do With Fat Loss?

As the body is restoring itself to its pre-exercise state with EPOC, it follows that you are consuming oxygen at an elevated rate.

This also means that you are expending energy at an elevated rate. In other words, more calories burned.  And we know that the truth about fat loss and weight management is, bottom line, a calorie balance issue.

How Can YOU Use The Information About EPOC?

Research has repeatedly revealed that high intensity exercise results in a steeper energy demand via the EPOC profile.

Energy demand following intense bouts of exercise stays elevated for longer periods of time and at a higher rate than occurs with exercise sessions that are longer and less intense, though their caloric demands may be similar.

In other words, shorter, more intense exercise has an overall greater caloric demand than more moderate sessions of greater duration.

Which spells less time investment (giving YOU more time!) and maximized conditions for optimizing your body composition.  It is important to note that the caloric expenditure during exercise itself is not as dramatic as that which the EPOC phenomenon presents.

In EPOC Part 2, we'll take a closer look at details of some of the research on EPOC.  That way you can strategize to take advantage.  Stay tuned!

© Lani Muelrath

]]> http://thetruthaboutfatlossforwomen.com/2009/02/18/epoc-hot-ticket-item-in-your-fat-loss-toolkit/feed/ 3 http://thetruthaboutfatlossforwomen.com/2009/01/27/mini-meals-metabolic-rates-fact-or-fitness-myth/ http://thetruthaboutfatlossforwomen.com/2009/01/27/mini-meals-metabolic-rates-fact-or-fitness-myth/#comments Wed, 28 Jan 2009 00:11:10 +0000 Lani Muelrath http://thetruthaboutfatlossforwomen.com/?p=492

OK, it's time to shatter another fitness myth.

Just this week, I got another one of those newsletters from a "fitness expert" with the following headline:

"Mini Meals To Speed Up Your Metabolism" which included this content:

More on Mini-Meals & Metabolic Rates: Fact Or Fitness Myth?