Does weight training burn fat ? read this to see how exercise effects your weightloss.

There is growing opinion that weight training (strength training) can help you lose that belly fat faster.

In 1999 a group of researchers set up a trial to see the effects of resistance (weight training) vs. aerobic (cardio training). The participants on the trial had to consume a very low calorie liquid diet consisting of only 800 calories per day and were split into two groups of ten.  One group performed one hour of cardio exercise four times a week by walking, biking or stair climbing.  The other group performed strength training exercises, three times a week, using ten different pieces of equipment.  They had to complete two sets of 8-15 repetitions, increasing to four sets of 8-15 repetitions as they got stronger.  The trial was over twelve weeks.

The results were that the group who carried out the cardio exercises lost more weight BUT….. the weight they lost consisted mostly of lean body weight i.e. muscle.  The group who carried out the strength training lost NO lean body weight, despite only consuming only 800 calories per day.

Another important discovery was how strength training actually increased resting metabolic rate or the number of calories the strength training group required at rest. The RMR of the cardio group dropped.

A second trial, also in 1999, by Kramer, Volek et al. set out to examine the physiological effects of a weight-loss diet with different types of exercise.

They took 35 overweight men and randomly assigned them to one of the below groups:

A diet-only group
A diet group that performed aerobic exercise three times per week.
A diet group that performed both aerobic and strength training three times per week

After twelve weeks:

• the diet group lost 21 pounds
• the diet plus cardio group lost 20 pounds (1 less than diet alone!) 
• the group that performed both aerobic and strength training lost 22 pounds of body weight.

For anybody who hates exercise, this might look like a good thing. Because after all, doing cardio actually produced one pound less weight loss and adding weights to the cardio only bumped up weight loss by one pound over not doing anything.

BUT… before you give up exercise..

• the amount of FAT lost for the diet-only group was 69% of total weight lost or 14.5 pounds.
• the amount of FAT lost for the diet-plus-cardio group was 78% of total weight lost or 15.5 pounds
• the amount of FAT lost for the diet, cardio and strength training group was 21.3 pounds!

That’s SIX more pounds of fat lost over twelve weeks. To put that in perspective, that’s taking a lot away your midsection…just by doing some strength training a few times a week.

This study, in particular, demonstrates the importance of NOT focusing just on how much body weight you lose, but on how much fat you’re losing. While accurately measuring your body fat can be difficult, you can use a body composition monitor to help you track your body fat levels.

A great home exercise program to help with burning fat and losing weight is the new Herbalife24FIT dvd, which is only available to buy in the USA.

The science behind weightgain and why we NOW know so diabetics when 20 years ago it was a RARE condition !!

Research shows that as many as 75% of overweight people and 40% of normal-weight people suffer from a biological imbalance involving insulin. If you can firmly grasp the concepts that:

 1) excessive carbohydrates increase blood levels of insulin

 2) insulin is a storage hormone, that converts those carbohydrates into stored body fat

 3) the only way to control insulin is through controlling your carbohydrate diet, then you can start to understand why your struggle started in the first place.

Many people produce so much insulin that their bodies are unable to absorb it all. As a result they wind up with an excess of insulin in their bloodstream. This imbalance leads to a cycle in which they experience overpowering cravings for a carbohydrate diet such as breads, pastas, snack foods and cakes. When they eat carbohydrates, the body releases even more insulin. The result is constant hunger pangs intense and recurrent cravings for excess carbohydrates, easy weight gain, tiredness and difficulty losing weight.

Insulin’s job is to remove excess glucose from the bloodstream as fast as possible, which simply means, these excess carbohydrates get stored in your body as fat. It is now known that insulin also tells the body not to burn any stored fat. So there is a compound effect from excess carbohydrates-carbohydrates get converted to new fat, and the old fat doesn’t get metabolized (burned).

We need to understand that decreasing our carbohydrate intake can do a lot of good. Weight loss, more energy, lower cholesterol levels all happen. The problem with carbohydrates usually occurs only when we overdo it. The secret to permanent weight loss is to encourage the body to keep blood sugar levels low, thereby suppressing the secretion of insulin (The Fat Storage Hormone) and increasing the secretion of glucagon (The Fat Burning Hormone) also produced by the pancreas.

It is common knowledge in both the research and clinical worlds that a balanced diet will essentially shut down an excessive production of insulin. Thus, permanent weight loss involves balancing your carbohydrate diet by using the macronutrients called protein, fat, and carbohydrates (which includes fibre) to stimulate the release of glucagon.

When you consume even a few carbohydrates, like a candy bar, your blood insulin concentration is increased up to 10-fold within a few minutes. In the textbook of Medical Physiology, it states that insulin levels will reach 10-25 times above normal to get rid of excess glucose (sugar), and continues to stay elevated even 2-3 hours after the carbohydrates are eaten. Insulin’s job is to remove the resulting excess glucose from the bloodstream as fast as possible, which simply means these excess carbohydrates get stored as fat.

Excess carbohydrate consumption locks the doors to stored fat! This results in more and more fat accumulating in the body; none of it ever being made available for conversion to muscle energy.

Remember – when insulin levels are high, fewer calories are burned and more calories are transformed to fat. Conversely, when insulin levels are low, more calories are burned, fewer calories turn into fat, and body weight tends to decrease. Body fat can’t be burned when the body is busy converting excess carbohydrates into more body fat. Losing excess fat is a matter of controlling blood sugars and your carbohydrate diet. By controlling blood sugars, you control the storage of fat – MEDICAL FACT!!

BAD GUYS: Bread/Pasta/Rice/Pizza/Sauces/Crisps/Cake/Chocolate/Cereals = high carbs = sugar overload!

GOOD GUYS: Vegetables/Fruit/Salad – are all carbohydrates but complex carbohydrates which our body NEEDS!

Our Herbalife products have carbohydrates in too but these are the exact amount of healthy carbohydrates PLUS PROTEIN!

 Keeping it Simple:

All carbohyrdates get converted into sugar … complex ones just take longer so for best results avoid going over 20g of carbohydrates a day – simple or complex as 25g is the trigger level for insulin … 10g of simple carbohyrdates and 15g of complex carbohydrates would be ok as that would give you 2tsp of sugar straight away and another 3 tsp much later but having 25g of complex carbohyrdates would give 5tsp of sugar at the same time and trigger insulin release.

 Diabetes info

Exercise is key to good health and weight control – why not try strength training to build lean body mass and increase your metabolic rate !

Even though I’m a dietitian, my clients frequently ask me about exercise as part of their weight loss plan. Since managing weight effectively depends on calorie balance, it makes sense that we talk about not only diet (calories in), but exercise (calories out), too.  Most simply want to know how much…or, sometimes, how little…exercise they need to do in order to lose weight, or to keep off weight that they’ve already lost. So here are some of the key things I tell them about exercise and body weight:

• Trying to lose weight through increased activity alone is tough to do. To lose a pound in a week’s time – strictly through exercise – you’d need to burn up an extra 500 calories a day, above and beyond your current activity level.  That’s no small task.  You’d need to hike uphill for an hour with a 10-pound backpack or swim laps for 90 minutes – without stopping. Trying to lose weight only through increased activity – or only by cutting your calories – won’t be nearly as effective as a combination of diet and exercise.
• Cutting calories may cause your metabolic rate to drop somewhat. Your metabolic rate represents the number of calories your body burns just to keep basic processes going  - and is a big part of your ‘calories out’.  But your metabolic rate can dip a little when you cut back on your eating.  So even though your ‘calories in’ may be lower, your ‘calories out’ can drop, too – and leave you more or less in calorie balance.
• Strength training can help to increase metabolic rate.  When people think ‘exercise’, they usually think aerobic exercise, like biking, swimming or jogging.  But strength training is important, too – in part because it helps to build lean body mass, which can bump up your metabolic rate and help offset the drop in calorie burn that takes place when you cut your calories.
• It’s easy to make mistakes when counting calories – both in and out. People tend to overestimate the calorie cost of the exercise they do – and underestimate the number of calories they eat.  Which helps explain the frustration many people feel when they’re sure they’re doing ‘everything right’ – but the scale just won’t budge.
• You need a lot of exercise to lose weight, but you need even more to prevent it from coming back. Once you’ve lost it, regular activity is critical when it comes to keeping weight off.  But it takes more than a leisurely stroll around the block. Members of the National Weight Loss Registry – people who have lost at least 30 pounds and kept it off for at least a year – burn an average of about 2800 calories a week in exercise.  That’s the equivalent of about 90 minutes of exercise – like a brisk four-mile walk – every day.
• Exercise is key to good health and anything is better than nothing.  When people hear that they might need an hour or more of exercise a day to keep their weight under control, it can be a little daunting.  But don’t let the numbers discourage you.  Do what you can, do it regularly, and try to go a little farther – or work out a little harder – each time.

Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife. 

Combine your training with cardio and weight/strength training

New Herbalife24FIT dvd home workout launched in the USA is a great example of strength training to speed up your metabolism and lose fat.

Herbalife weightloss, wellness and sports nutrition products will get you back on track so that you will feel healthy and more energetic for the year ahead.

Herbalife Formula 1 nutritious shake mix is ideal for:

• Weight management
• Improving sports performance
• Maintaining health
• Healthy Breakfast

See what’s in the Formula 1 shake mix

Never eat breakfast

Research has proven that eating a proper breakfast effects our moods and energy levels throughout the day. Grabbing a cup of coffee in the morning on the way to work will not sustain you for the morning and is a poor lifestyle habit. Read about Healthy Breakfast here

Want to lose weight

For healthy Herbalife weight management, try the Formula 1 nutritious shake mix which comes in six flavours: vanilla, strawberry, tropical, chocolate, cappuccino and cookies & cream. Formula 1 shake mix is a satisfying delicious healthy meal replacement .

Improving sports performance

For sports nutrition take Formula 1 original version or the new Herbalife 24 Formula 1 Sport as a meal replacement or supplement before or after training/workout or exercise routine.

Maintaining good health

Ask anyone who takes Formula 1 shake mix and they will say they have more energy, this is due to balanced nutrition and making healthier lifestyle options.

To Buy any Herbalife products – click here and register

THIS INFORMATION IS PROVIDED FOR USA CUSTOMERS ONLY AS PRODUCT ONLY AVAILABLE TO BUY IN THE USA.

This 24 week DVD workout program is led by top fitness experts and developed by Herbalife with the renowned physical therapist and performance specialist Robert Forster.

What makes Herbalife24FIT home workout program better than other programs ?

1. Herbalife24FIT gradually increases in intensity so you don’t workout harder you workout smarter.
2. Herbalife24FIT addresses common vulnerabilities of the human body regardless of age or previous activity level.
3. Herbalife24FIT trains your body to burn fat instead of carbohydrates.

Herbalife24FIT home workout program can be used by : anyone, any age or condition as it’s broken down into three distinct phases, each of which builds upon the progress you’ve made in the previous one. Follow the program exactly as designed and get plenty of rest in between exercises for best results.

STABILITY – phase 1
Stability prepares your body with low-intensity,light-impact training specifically designed to strengthen the muscles that keep joints in their correct, natural positions.
WEEKS 1–8
Spine and Pelvis Stabilization
Shoulder Stabilization
Total Body Integration
Metabolic 1

STRENGTH – phase 2
Strength takes your now properly aligned body and focuses on building muscle with variable low- to high-intensity exercises.
WEEKS 9–16
Spine and Pelvis Strength
Upper Body Strength
Total Body Strength
Metabolic 2

POWER – phase 3
Power introduces high-intensity exercises to refine your new strength and increase your stamina, speed and efficiency.
WEEKS 17–24
Core Power
Upper Body Power
Total Body Power
Metabolic 3

Introducing the Fitness Experts
Tom Holland is an elite endurance athlete and physiologist committed to helping people live a better life through fitness. Tom has run over 50 marathons, is a 19-time Ironman triathlete and has won several natural body building awards.

Samantha Clayton is an Olympic athlete, fitness instructor,spokesmodel and mother of four. She is a certified personal trainer and uses her experience to help others reach their fitness goals.

Robert Forster Physical Therapist and Performance Specialist developed the Herbalife24FIT program with Herbalife. He is one of the leading physical therapists for athletes, both recreational and elite. Over the course of his 30-year career, he has successfully trained Olympic gold medalists, U.S. Open and Wimbledon champions, NBA superstars and triathlon world-record holders. Tired of encountering ill-advised training programs that only cause more injury, Robert created a new approach to physical therapy, which is divided into phases that follow the body’s natural healing and growth patterns. His practice in Santa Monica, California, provides athletes with effective, scientific and injury-free solutions for health and performance.

Combine Herbalife24FIT program with Herbalife Sports Nutrition for even better results !

Herbalife24FIT DVD currently only available to buy in the USA, to view prices click here and register 

Healthy snacking helps you stay lean, curbs your cravings and you’ll get all your daily nutrients in mini meals.

Be smart when choosing your snacks, look for healthy nutrition that will keep your energy levels up, keeping you full until your next meal.

There’s something about a new year that drives us to wipe the slate clean, put our bad habits behind us, and start fresh. We look back at the resolutions we managed to keep and those that eluded us, and we make promises to take better care of ourselves in the upcoming year. I’m a big fan of resolutions – as long as they’re reasonable. Resolutions don’t do you much good if they’re abandoned before Valentine’s Day. You want to focus on the changes you can practice every day – since they’re more likely to stick with you – and also on the ones that give you the most bang for your buck. So here is my list of the top 10 best resolutions for a healthier 2012.

1. Eat breakfast. Breakfast eaters are more likely to maintain a healthy weight. And breakfast will also help keep you clear-headed all morning. Your brain needs fuel after an overnight fast.

2. Move more. Aside from your regular exercise, try to work more activity into your day. Take the stairs, walk or bike to run errands, pace the floor while you’re on the phone, and walk to a co-worker’s office instead of e-mailing.

3. Don’t eat in front of a screen. Whether it’s a computer, TV or movie screen, when you’re eating in front of it, you’re not focusing on your food – you’re likely to end up eating more, and enjoying it less.

4. Stop eating on the run. This means eating in the car, when you’re walking down the street running errands, or while you’re getting dressed in the morning. Take time to sit down, focus on your meal, and enjoy.

5. Watch the liquid calories. Unless your liquid is a meal in itself, fluids should be calorie-free as often as possible. Get most of your calories from foods, not beverages – it’s one of the easiest ways to cut out excess calories.

6. Stay hydrated. Many of the body’s processes rely on water, but plenty of people don’t drink enough. Keep water or tea near you and sip throughout the day.

7. Include protein every time you eat. Protein satisfies hunger better than fats or carbs. Have some at every meal, and grab foods like yogurt, nuts, high protein cereals, shakes, string cheese or single-serve cans of tuna for snacks.

8. Have a fruit or vegetable at every meal. Fruits and veggies give you the most nutrition for the fewest calories. And, they’re full of water and fiber, which means they fill you up – not out.

9. Don’t skip meals. Skipping meals rarely works as a calorie-control measure – you’ll just end up making up for it at the next meal. Eating small meals and snacks every few hours is a better strategy.

10. Pump some iron. Strength training exercise burns calories, can perk up your mood, and it helps to keep your bones strong. It also helps you build muscle mass which makes you stronger, and can ultimately increase your resting metabolic rate.

Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife.

With the manic holiday season over it’s time to start the new year the right way and treat yourself to a Wellness Evaluation. You’ll benefit from a full nutritional and diet analysis as well as a full body scan with the tanita body composition monitor (perfect for finding out your body fat percentages, metabolic rate, metabolic age, bone density and muscle mass). We will then guide you through any recommended changes to keep you feeling healthy and energised for the year ahead.

Most of us will struggle with low energy levels in winter and a Wellness Evaluation is a great way to find out how your body is coping with the stresses and strains of everyday life. 

What is Wellness ?

“ The condition of good physical and mental health, especially when maintained by proper diet, exercise and habits.”–American Heritage Dictionary

“Wellness is about waking up every morning and having enough time, energy and freedom to live the life you want.”

 Keys to optimum wellness:

1 – Balance Your Diet

You need to get enough of the right foods including colourful fruits and vegetables, protein, good carbohydrates and just enough good fats for the taste you want. You also need vitamins, minerals and fibre from dietary supplements to provide the nutrition missing from your diet that your cells need for good health.

2 – Exercise Regularly

Regular exercise can help you feel and look your best. Exercise conditions your heart and relieves stress and makes it easier to achieve and maintain a healthy body weight.

3 – Drink Lots of Water

Your body is about two-thirds water. In an average day, you lose at least one pint of water even without excessive sweating. To feel your best, you should drink 6 to 8 glasses of water a day. 

FUN video Wellness Evaluation – sometimes we don’t just realise how much we eat !!

Book your Wellness Evaluation by calling Jan on 01925 264383 (Herbalife Distributor/ Wellness Coach).  If not in Cheshire personalised programs can be emailed.  Alternatively buy Herbalife products from my Wellness Store.

The Herbalife solution for adding plant protein to your diet is by taking  Formula 1 Shakes and Formula 3 Personalised Protein Powder.

To buy any of the Herbalife products, click on “Wellness Products Store” and register.