Jun
15
Weight Loss Trap – I need to exercise more
ByWhen I suggest that one of my patients needs to lose weight – they almost always reply that 
they agree and that they need to begin to exercise again. There is usually lots of guilt and lots of excuses! I hear the same list of time, long work hours, family obligations, fatigue and lack of motivation on almost every occasion. When I look at the “stage of change” for most of these patients, it is contemplation. They want to do better but don’t know what they will do or when they will do it? Sound familiar?
This trap can hold you for years. You can feel as if you will never do any better so why try. Let me point out a couple of things. First you are in one of the largest groups of people in the world. This is the group of people that think they can do better, should do better, but don’t do better. This thought process keeps them going around and around with no decisions and no progress toward the fitness and wellness they want.
Second, exercise is a key to fitness but not to great weight control. You can be fit and fat, thin and fit and thin or fat and unfit. Both these latter two categories are equally dangerous to your longevity and wellness. It is better to be fit and thin but just being fit is better than not being fit no matter your weight.
Third, when people think exercise and weight control they think long and slow – running, elliptical machine, treadmill, bike. This exercise burns lots of time, can be unsafe if done outside and isn’t very effective. The greatest number of calories consumed by the body is called the basal metabolic rate or BMR. This is the amount of calories you burn at rest. When you run on a treadmill and burn 300 calories, what the machine does not tell you is that 80-90% would have been burned if you had stayed in bed that day. If you want to increase your BMR, increase your muscle mass. Yes, even if you are a woman you need to increase your muscle. You want stronger muscles and bigger muscles but unless you plan to work out 4-6 hours a day every day, you will never have “big” muscles. Even if you do, just stop and they will disappear quickly.
You can do an effective muscle building routine in about 15-30 minutes 3 times a week. The real effort is about keeping insulin levels low and getting enough sleep. It is how your diet influences your hormones that is the key to weight control and improved wellness.
There is the trap – I need to exercise more to lose weight – the solution: exercise less but concentrate on muscle building and getting enough sleep and keeping insulin levels low. If you would like to know more – join my Personal Empowerment Plan – www.pepbyBruce.com and get this kind of information flowing to you daily. It is free to sign up and I will help you pay the price for your wellness – regular effort in the right areas – and see great results.
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