Easy Calorie Cuts and Swaps

Have you reached a weight loss plateau?  Sometimes a few dietary cuts and swaps can help you start shedding pounds again so you’ll reach your goal weight.  Below are some helpful tips to help you reduce calories.

 Remember:  Approximately 3500 calories = 1 pound.

Don’t eat off your kid’s plate!  You could be consuming 250 or more calories a day by eating leftover macaroni and cheese.

Don’t drink your calories!  Check the label – even some “healthy” waters contain 32 grams of sugar (8 teaspoons and 128 calories).

Salads are a great way to get your 5 vegetables a day, but beware of salad dressing!   Two tablespoons of Caesar dressing contain 100 calories and 9 grams of fat (that means 81 of the 100 calories are FAT).  Also, read the label to avoid partially hydrogenated or hydrogenated oils (also known as trans fat).

Reduce your cheese intake!  Cheese is high in calories and fat.  If you find it hard to stick to an ounce (the size of your thumb) skip it.

Swap a calorie dense creamy sauce for a lower calorie marinara sauce.  Also, think about eating whole grain pasta and watch your serving size!  If you’ve already had grains at breakfast and lunch, it’s probably best to avoid them at dinner.

But...it’s good fat!  Avocados, olive oil, and nuts are all healthy fats, but the calories add up quickly even in small amounts.  We need fat for vitamin absorption, but we do not need excess fat.  Recommended fat intake is between 25-30% of one’s daily caloric intake. Very few American’s need to worry about lack of fat in their diet!

Most people know swapping raw vegetable for potato chips and other snack crackers is a good idea, but it may be best to not purchase snack items if they are tempting.  Set yourself up for success!

Here’s a tip I started using several years ago:  use non-fat evaporated milk as your morning coffee creamer – it provides a great color and flavor without adding fat and excessive calories.

A few cuts and swaps can add up to a couple hundred calories a day and you’ll adopt even better eating habits too!

Get Your Zzz's

Sleep - we all need it!  Many people skimp on sleep to meet all the demands of the day.  The National Sleep Foundation (2013) states adults need between 7-9 hours per night. Studies show those sleeping only 4-5 hours have negative physiological and neurobehavioral consequences (National Sleep Foundation, 2013).  Some people have a gene enabling them to do well on only six hours of sleep a night; however, the gene appears in less than 3% of the population (HelpGuide.org, 2013).

Studies show not getting enough sleep increases:

     The risk of motor vehicle accidents

     Colds (decreases immunity)

     Appetite with a greater likelihood of obesity

     Risk of diabetes

     Risk of heart problems

     Risk for psychiatric conditions including depression

     Substance abuse

     Lack of attention (National Sleep Foundation, 2013).

To optimize sleep try:

Going to bed and waking at the same time every day, even

    weekends. 

To sleep at least seven hours. 

To increase sleep, go to bed 15 minutes earlier every few

     nights until you achieve at least seven hours of sleep. 

To turn off electronics at least 30 minutes before bed. 

Going to bed instead of falling asleep on the sofa. 

Clearing your mind – meditate. 

Limiting caffeine and alcohol.    

Sleep is an important aspect of emotional, physiological, spiritual, and physical health.  Make sleep a priority!   

 

References:

HelpGuide.org. (2013). How much sleep do you need? Retrieved from:  http://www.helpguide.org/life/sleeping.htm

The National Sleep Foundation. (2013). How much sleep do we really need. Retrieved from: http://www.sleepfoundation  org/how-sleep-works/how-much-sleep-do-we-really-need

   

The Amazing Benefits of Moving More!

Do you take medication for high blood pressure, diabetes, or high cholesterol?  Are these medications necessary because of your lifestyle?  Are you overweight and living a sedentary life?  

Taking medication often gives one a false sense of health – the problem is still present but disguised by an expensive pharmaceutical.  Being overweight and having a sedentary lifestyle are two risk factors contributing to these three common conditions. The good news is YOU can change your life and eliminate the need for medication*, save money, feel better, and look better. 

Physical activity helps prevent heart disease, reduces bad cholesterol, and may also eliminate or control diabetes.  It also slows bone and muscle loss due to advancing age and lowers the risk of certain cancers.  Many individuals also report a reduction in anxiety and depression (HHS, 2011).  All of these great benefits may be achieved just by moving more!

 COMMIT TO CHANGE!

How often do you say “I can’t?”  Well, you CAN if you choose!  YES, YOU CAN!  Start moving more to become a healthier you!

 “If you do not change direction, you may end up where you are heading"

                                                                                                                            ~Lao Tzu

*Always consult with your physician before discontinuing a prescribed
medication.

References:

Department of Health & Human Services. (2011). Physical activity for a

     healthy weight. Retrieved by: http://www.cdc.gov/healthyweight/

     physical_activity/index.html#Why.

Department of Health & Human Services. (2007). Overweight and

     obesity: what you can do. Retrieved from: http://www.surgeon

     general.gov/topics/obesity/calltoaction/fact_whatcanyoudo.htm

Diet is NOT the Solution!

How many diets have you tried over the years?  Were they successful?  Most people “go on” a diet only to “fall off” the diet and then gain all their weight back and more! 

 STOP DIETING!

Dieting is a short-term strategy and is not the solution for long-term weight management.  You have to make lifestyle changes!  Change takes discipline and time.  You are changing for life, not for a wedding, class reunion, or birthday.  Yes, it may be difficult during the initial few weeks, but after few awhile it will be just like brushing your teeth.

Start by making conscious food choices!  Do you drink sodas or other caloric drinks – STOP!  You may be thinking the 100% juice you’re drinking is healthy, but you’re not getting the fiber and nutrients the fruit would provide.  Eat the whole fruit instead!  Do you eat out every day at lunch or dinner?  I recommend purchasing and eating food prepared from home for one week – no eating out!  Challenge yourself even further by not purchasing frozen or boxed meals. Try it, you’ll notice a difference!   You can do it!  

 “They always say time changes things, but you actually have to change them yourself.”~Andy Warhol

Portion Distortion

Did you know?

“Adults today consume an average of 300 more calories per day than  they  did in 1985.

Portion sizes have grown dramatically over the last 40 years”
(American Heart Association, 2013).

On top of consuming more calories we’re moving less.  No wonder the United States is experiencing an obesity epidemic!

It can be hard to know a proper serving size when restaurants serve an abundance of food.  Choosing the right portion size will help you be more aware of the foods you are consuming.  Below are proper portion sizes related to everyday items:

     3 oz. of chicken         =    Deck of cards or the size of your palm
                                                           without fingers
     1 ½ oz. cheese          =    About the size of your thumb

     Vegetables/fruit         =    Size of your fist

     Potato                        =   Size of a computer mouse

     1 cup pasta               =    Size of a tennis ball

     1 tsp. butter               =    Tip of your thumb

Overeating often causes lethargy.  Try reducing your serving sizes for a week.  You may find you have more energy!  

I use a bread plate instead of a dinner plate when eating at home.  Also try filling half of your plate with vegetables and then add a 3-4 oz. portion of meat.  Vegetable are low in calories, high in water, and contain fiber which makes them filling.  At restaurants I order fish with steamed vegetables or salad on the side instead of mashed potatoes or rice.  Also think about sharing a meal with a friend or eat half the meal and take the other half home. 

 Size Matters!

Reduce the size of your waistline by being aware of portion size.

References:

American Heart Association. (2013). Don’t fall prey to portion distortion.

     Retrieved from: http://www.heart.org/HEARTORG/GettingHealthy/

     WeightManagement/LosingWeight/Dont-Fall-Prey-to-Portion-

     Distortion_UCM_424567_Article.jsp

Use It or Lose It!

Unfortunately aging has a negative effect on muscle mass.  After about the age of 25 we tend to lose 3-5% of our muscle mass each decade.  This is partly due to lifestyle changes.  Young adults are starting careers and families and find they are not moving and exercising as they had in the past.  A reduction of muscle slows down metabolism which causes body fat to increase.  

But, there is good news!  It is possible to slow down the loss of muscle. Strength training can actually increase muscle at any age!  Many strength training studies have shown an increase of 3 pounds of muscle and a loss of 4 pounds of fat in adults (and older adults – over age 65) after about 12 weeks of training (Green & Bryant, 2010).

I recently gave my 73 year old dad a challenging new workout because his old workout had become routine.  Your workout should be challenging!  It is important to overload (work muscles harder than they are normally accustomed to working) your muscles no matter what your age.  If you’ve been performing the same routine day after day for months or years it’s time to mix it up.  One simple change could be doing all of the exercises in reverse order.  Also, if you’re used to performing the repetitions fast try making each repetition last 4-6 seconds while maintaining constant speed throughout each repetition. 

 BUILD MUSCLE!

 ONE pound of FAT burns approximately 2 calories per day while

ONE pound of TRAINED MUSCLE burns about 7.2 calories per day.

Cancer Prevention Tips

“At least one-third of all cancer cases are preventable. Prevention offers the most cost-effective long-term strategy for the control of cancer” (World Health Organization, 2013). 

Tobacco use is the number one cause of cancer – cancers caused by cigarette smoking could be prevented completely (Holtz, 2008).  Poor diet, lack of exercise, and infectious disease are other controllable factors linked to cancer (Holtz, 2008).

              Prevention Tips

     Quit Smoking!

       Eat a healthy diet – high in fruits and vegetables

     Limit alcohol

      Include at least 30 minutes of moderate to vigorous physical activity 
     most days of the week (I say daily)

     Maintain a healthy weight

     Protect skin from the sun and avoid tanning beds

     Get immunized

     Avoid risky behaviors (safe sex, don’t share needles

     Early detection (Mayo Clinic, 2010)

Knowing we can take steps to significantly reduce our risk of many cancers empowers us to act!  Everyone knows it is very difficult to quit smoking, but the benefits of quitting are huge and more than worth the temporary discomfort.  No matter how long you have smoked you will see immediate as well as long term benefits! 

 Reference:

Holtz, C. (2008). Global health care: issues and policies. Boston, MA:

     Jones and Bartlett Publishers

Mayo Clinic. (2010). Cancer prevention: 7 tips to reduce your risk.

     Retrieved from: http://www.mayoclinic.com/health/cancer-

     prevention/CA00024/NSECTIONGROUP=2

World Health Organization. (2006). Introduction to cancer control series.

     Retrieved from: http://www.who.int/cancer/modules/Early%20

     Detection%20Module%203pdf

Demystifying Food Labels

Are you confused when reading a food label?  You’re not alone!  Food labels can be overwhelming and deceptive.   Learning to decipher the information will enable you to make healthier choices.  I provided a food label below, but grab one of your own food items and analyze while reading the information below.

We are going to look at the top portion of the label first.  This will take a little bit of time, so be patient.  I will be referring to the label at the bottom of this post. 

CALORIES:

Many people look at the calories of a product and think it only contains150 calories, but they neglect to check out the serving size.  The label below shows a serving size is ½ cup and a total of 13 servings.  If you eat the entire package, you will consume 1950 calories!   

FAT :

The product has 3 grams of total fat and 0.5 grams saturated fat.  Saturated fat assists in increasing cholesterol and should be limited to 10% of your total daily calories.  A gram of fat contains 9 calories, so this product contains 27 fat calories - 9 calories X 3 grams = 27.  

The label shows this product contains zero trans fat.  Trans fat, also known as partially hydrogenated oil is a liquid unsaturated fat manufactured to become a solid saturated fat.  The process of hydrogenation was developed by food manufacturers to make an unsaturated fat solid at room temperature in order to prolong product shelf life (Muth, 2010).  “Trans fatty acids have been implicated in the development of coronary heart disease, as well as elevating the risk of diabetes” (Schlenker & Roth, 2011, 67). A product may say it has NO trans fat as long as it contains less than 0.5 grams!  This is when it’s important to read the ingredient list:  look for the words “partially hydrogenated oil.”  If those words are listed the product contains trans fat!  It is recommended we avoid trans fat.

Cholesterol:

Too much cholesterol can lead to heart disease.  It is recommended to consume 300 mg. or less each day.

Sodium (also known as salt):

Salt has shown to increase blood pressure which increases the risk of heart disease.  American Heart Association (AHA) recently lowered their recommended consumption from 2300 mg per day to 1500 mg. per day (AHA, 2013). 

Carbohydrates:

They are the body’s preferred energy source.  Starch and sugar are the two types of digestible carbohydrates – they are found in plant foods.  Fiber is the undigested material found in whole grains, fruits, vegetables, and legumes. 

 

Check out the label below.  You will find total carbohydrates, but more importantly the grams of fiber a product contains and the grams of sugar (includes natural occurring and added sugars).  Four grams of sugar equals approximately 1 teaspoon!  If a product contains 12 grams of sugar per serving you will consume 3 teaspoons of sugar each serving!   AHA recommends consuming not more than 6 teaspoons of sugar a day for women and no more than 9 teaspoons a day for a man (AHA, 2013).  A gram of carbohydrates contains 4 calories, so this product contains 108 carbohydrate calories:  27 grams of carbohydrates X 4 calories = 108.

Protein:

Many American’s receive protein in the source of meats.  Other sources of protein include soy, dairy, eggs, beans, grains, nuts, and cereals.  A gram of protein contains 4 calories.  This product contains 20 protein calories:  5 grams X 4 calories = 20.

Vitamins/Minerals:

This section shows the percentage of vitamins and mineral provided in a product based on a 2,000 calorie diet. 

Daily Values:

The percentages shown on the right hand side of the label is based on a 2,000 calorie diet.  These percentages will vary depending on whether you consume more or less calories each day.

Ingredient List: 

It may be even more important to read the ingredient list so you are not tricked by a deceptive label.  Many labels will say NO TRANS FAT, but when reading the label you will see “partially hydrogenated oil” which means it does contain trans fat.  You will no longer be fooled!  Manufacturers are required to list ingredients in order of quantity.   

Salt and sugar are often known by many different names.  Salt is often listed as: sodium benzoate, disodium, or monosodium glutamate [MSG] (AHA, 2013).  Sugar can also be seen listed as: high-fructose corn syrup or corn syrup, agave nectar, barley malt syrup or dehydrated cane juice, molasses, can sugar, honey, raw sugar, syrup, fruit juice concentrates, as well as names ending in “ose” such as maltose or sucrose (AHA, 2013).

This is a lot of information.  Taking the time to read food labels will get easier with time and help you make healthier food choices.   

 

 

References:

American Heart Association. (2013). Sodium (salt or sodium choloride).

     Retrieved from: http://www.heart.org/HEARTORG/GettingHealthy/   

     NutritionCenter/ HealthyDietGoals/Sodium-Salt-or-Sodium-Chloride  

     _UCM_303290_Article.jsp

American Heart Association. (2013). Sugars 101: need to reduce added

     sugar. Retrieved from:  http://www.heart.org/HEARTORG/Getting  

     Healthy/ NutritionCenter/Sugars-101_UCM_306024_Article.jsp

American Heart Association. (2013). Understanding food labels and

     Ingredients. Retrieved from: http://www.heart.org/HEARTORG/ 

    GettingHealthy/WeightManagement/LosingWeight/Understanding-

    Food-  Labels-and-Ingredients_UCM_433234_Article.jsp

Muth, N. (2010). Nutrition. In D. Green & C. Bryant (Eds.), Ace’s essentials

     of exercise science for fitness professionals (158-197). San Diego, CA:

     American Council on Exercise.

Schlenker, E.D. & Long, S. (2011). Williams’ essentials of nutrition & diet

    therapy, 10^th Edition. St. Louis, MO: Mosby Elsevier.

Enjoy a Cup of Coffee without Guilt

Do you enjoy a cup (or two) of coffee in the morning?  I do!  I’m happy to report caffeine has some valuable health benefits!  Remember, it’s caffeine that provides the benefits, so avoid all the high caloric fancy drinks.  A 16 oz. cup of coffee contains only two calories; while a 16 oz. flavored latte with 2% milk contains 250 calories and 6 grams of fat!   

The facts:

Several studies have shown caffeine to be beneficial in protecting cognition during aging and decreasing the risk of Alzheimer’s disease (Cao et al, 2011; Arendash & Chuanhai, 2010). 

“Several cross-sectional human studies have reported that caffeine/ coffee consumption in both young and normal aged adults are associated with better cognitive performance” (Arendash & Chuanhai, 2010).

Women who drink coffee are slightly less likely to develop heart failure than those who do not and about 25% less likely to have a stroke than non-coffee drinkers (Harvard News Letter, 2011). 

Men and women who drink coffee are less likely to develop blood clots than those who do not drink coffee (Harvard News Letter, 2011).

“Drinking a few cups of coffee a day was linked to lower rates of estrogen-negative breast cancer, type 2 diabetes, and aggressive prostate cancer “(Harvard News Letter, 2011, para. 7).

Coffee is high in dietary phenols which are antioxidants (Cao et al, 2011).

Coffee has anti-inflammatory properties thought to be responsible for reported reduction of heart disease and several cancers (Cao et al, 2011).

Caffeine at moderate doses (1-3 mg_kg-1) increases metabolism and is a proven ergogenic aid (Tunnicliffe, Erdman, Reimer, Lun, & Shearer, 2008). 

A study found coffee to improve performance and endurance during prolonged exercise, as well as enhance short-term, high intensity performance, enhance concentration, reduce fatigue, and increase alertness (Palmer, 2011).

Coffee effects people differently, so moderation and common sense are important.   People who experience jitters or anxiety should reduce or eliminate their consumption.  Also, most people should enjoy their coffee prior to the late afternoon to avoid sleep problems.  While moderate coffee consumption can be enjoyable and provide health benefits, it is important to remember that adding sugar and milk increases calories.  Be aware of using creamers with unhealthy ingredients - especially partially hydrogenated oils (trans fats).

References:

Arendash, G. W., & Chuanhai, C. (2010). Caffeine and Coffee as Therapeutics Against

     Alzheimer's Disease. Journal Of Alzheimer's Disease, 20117-126. doi:10.3233/JAD-

     2010-091249

Cao, C., Wang, L., Lin, X., Mamcarz, M., Zhang, C., Bai, G., & ... Arendash, G. (2011).

     Caffeine Synergizes with Another Coffee Component to Increase Plasma GCSF:

     Linkage to Cognitive Benefits in Alzheimer's Mice. Journal Of Alzheimer's Disease,

     25(2), 323-335.

Palmer, S. (2011). Coffee Offers Potential Health Perks. Environmental Nutrition,

     34(12), 2.

Tunnicliffe, J. M., Erdman, K., Reimer, R. A., Lun, V., & Shearer, J. (2008).

     Consumption of dietary caffeine and coffee in physically active populations:

     physiological interactions. Applied Physiology, Nutrition & Metabolism, 33(6), 1301-

     1310. doi:10.1139/H08-124

Something Is Better Than Nothing

It’s unfortunate, but health is often taken for granted until it is compromised.  More than one-third of adults in the Unites States are obese; increasing the risk of chronic diseases, including heart disease, type 2 diabetes, stroke, and certain types of cancers (Center for Disease Control, 2012, para. 1).  Almost one in ten deaths are caused by obesity or overweight (Harvard Men’s Health Watch, 2012, p. 5). 

Adhering to daily physical activity is the most beneficial lifestyle choice for increasing longevity (Matheson et al., 2011, p. 1272).   The risk of developing a chronic disease can be decreased through diet and exercise (Matheson et al., 2011, p. 1272).   

How much exercise is necessary to increase health?  You only have to perform a minimum of 2 hours and 30 minutes a week of moderate intensity physical activity to improve health (U.S. Department of Health & Human Services [HHS],2008).  However, to receive more extensive health benefits you should increase aerobic physical activity to 5 hours of moderate-intensity physical activity or 3 hours of vigorous-intensity physical activity (HHS, 2008). 

The first few weeks of an exercise program are the hardest!  I’ve maintained a regular exercise program for over 30 years and I still remember struggling in the beginning.  It’s important to set yourself up for success.  When I first started taking aerobic classes I attended at the same time every day to create a habit.  It’s also good to try different types of exercise so you don’t get bored.  If it’s been awhile since you’ve exercised or you’ve never exercised I recommend you start out walking 10-20 minutes every day.  It won’t be long before you notice you feel better, have more energy, feel less stressed and sleep better. 

 Exercise is my prescription for health, make it yours too!

 References:

Center for Disease Control. (2012). Adult obesity facts. Retrieved from:

      http://www.cdc.gov/obesity/data/adult.html

Matheson, G. O., Klüg, M., Dvorak, J., Engebretsen, L., Meeuwisse, W. H., Schwellnus, M., &

     Weiler, R. (2011). Responsibility of sport and exercise medicine in preventing and managing

     chronic disease: applying our knowledge and skill is overdue. British Journal Of Sports

     Medicine, 45(16), 1272-1282. doi:10.1136/bjsports-2011-090328

U.S. Department of Health and Human Services. (2008). Physical activity guidelines for

     Americans. Retrieved from: http://www.health.gov/paguidelines/guidelines/summary.aspx

Do It For You!

Do you want to lose weight?  Will losing weight improve your health?   Will losing weight change the way you feel about yourself? 

What has prevented you from losing weight in the past?  Is it fear of failing?  Think about this quote for a minute.  It’s helped me face a few of my own fears.

 “What would you do if you knew you could not fail?”

Whether you’re trying to lose 10, 20, 50, or 100 pounds you have to be ready for change – ready to make a commitment to change!  The first change occurs in the mind.  Change the way you think - instead of saying “I can’t,” start saying “I CAN!”  Second, surround yourself with a strong support system including family, friends, and coworkers.

Decreasing weight by only five to ten percent will likely have a positive influence on health (Center for Disease Control, 2011, para.6).  However, a restrictive diet is not a long-term solution by itself for body composition and health improvements.  In fact, fifty percent of individuals who lose weight by dietary restrictions alone regain their weight (Lockwood et al., 2008, p. 2). 

Exercise alone is also not an effective method for weight loss, however it does improve cardiovascular fitness and body composition, specifically decreasing body-fat and increasing lean muscle mass (Lockwood et al, 2008, p. 2).  Exercise (aerobic and resistance training) and caloric restriction have proven to provide the best means for improving body-fat mass reduction and body composition (Hansen, 2007, p. 43).  Lifestyle behavior choices create success and support the maintenance of weight loss.

Are you ready to lose weight and live a healthier lifestyle?  You can get started by moving more (walk during your lunch hour) and eating better (half your plate vegetables)!  If possible, I recommend setting an appointment with a certified personal trainer who will help you set realistic, attainable goals, provide you with sound nutritional information, and teach you proper exercise techniques.  Reaching and maintaining a healthy lifestyle can only happen when your mind and body are in synch.   

 CAN YOU MAKE A HEALTHIER CHOICE TODAY?

DO IT FOR YOU!

BELIEVE YOU CAN!

 References:

 Center for Disease Control. (2011). Losing weight: even modest weight loss can

    mean big benefits.

 Hansen, D., Dendale, P., Berger, J., Van Loon, L. C., & Meeusen, R. (2007). The

    Effects of Exercise Training on Fat-Mass Loss in Obese Patients During Energy

    Intake Restriction. Sports Medicine, 37(1), 31-46.

 Lockwood, C. M., Moon, J. R., Tobkin, S. E., Walter, A. A., Smith, A. E., Dalbo, V.

     J., & ... Stout, J. R. (2008). Minimal nutrition intervention with high-protein/

     low-carbohydrate and  low-fat, nutrient-dense food supplement improves

     body composition and exercise benefits in overweight adults: A randomized

     controlled trial. Nutrition & Metabolism, 51-15.doi:10.1186/1743-7075-5-11

Eliminate Nutrition Confusion

Confusion abounds when speaking of proper nutrition.  Low-carb, low-fat, high protein, liquid diets – so many choices!  A diet including a wide range of vegetables, fruits, lean protein sources, whole grains, and a small amount of healthy fat is appropriate for most people.  Choosing real food over packaged foods is always a healthier choice.  Proper nutrition should be approached on an individual basis and those with a medical condition should seek counsel from their physician or registered dietician.  

Eat breakfast!  Many people, especially women think they will save calories by skipping breakfast, but most end up making up for the calories or eating more by the end of the day.   Oatmeal (not packaged with sugar) and blueberries is a quick breakfast.  I love to add a tablespoon of peanut butter – yum!  Small changes, such as swapping  shredded wheat for frosted flakes increases fiber and decreases sugar consumption.  Add fruit and nonfat or low-fat milk and the day is started with a balance of carbohydrates, protein, and fat.  Food is not the enemy and dieting is not the answer to decreasing one’s waistline.  Learning to eat healthy and choosing to make better choices are appropriate actions to follow when improving one’s lifestyle. 

 Making healthier nutritional choices today is the best form of preventative care!

Women - Get Toned with Muscle!

The majority of men I train have a goal of increasing muscle, while my female clients want to be more “toned.”  Well, “toned” means MUSCLE!  One cannot be toned without muscle.   Women are more likely to perform cardiovascular activity and exclude strength training.  Cardiovascular exercise is definitely beneficial, but it is just one component of an exercise program.  To increase muscle (aka being toned) you have to work your muscles harder than what they are accustomed to working.  I’ve had clients who want to lift three pound dumbbells during a personal training session, but they lift 25 pounds of dog food or 10 pounds of gardening soil throughout the week.  The three pound dumbbell will do nothing to improve their fitness level since they are already working harder while performing their daily activities. 

 The secret (it’s not really a secret) to looking toned is to increase muscle!  Women are often reluctant to strength train due to the fear of getting big and bulky muscles.  Fear not!  Most women do not

produce enough testosterone or have the genetics to become bulky.

I recommend strength training two or three days a week (make sure to have a rest day between workouts) - perform 8-10 different exercises (work the major muscle groups).  For the first week or two just do 8-15 repetitions for each exercise (this is called a set).  If you can lift more than 15 repetitions the weight is too easy and you should lift a heavier weight.  Pick up a weight, if it’s too light, pick up a heavier weight.  Don’t pay attention to the number, pay attention to how it feels.  The last few repetitions should be challenging, but always done in good form.

I like to use cotton and pennies to illustrate the difference between fat and muscle.  Let’s say I have 15 cotton balls that represent fat.  They are light, fluffy, and take up space.  Now, I have 15 pennies.  They are firm, compact, and take up a lot less space than the cotton!  What would you rather have – cotton or fat?  I’d rather have a lot of pennies! 

Muscle also burns more calories than fat.  One pound of fat only burns approximately 2 calories per day while one pound of untrained muscle burns approximately 5.8 calories per day; one pound of trained muscle burns 7.3 calories per day (Bryant & Green, 2010).

 

References:

Bryant, C.X., & Green, D.J. (2010). ACE personal trainer manual (4^th ed). San Diego: American

     Council on Exercise.