Fitness

FIRST

As we discuss this topic, the first thing everyone needs to keep in mind is that weight/fat loss is 80% nutrition and 20% fitness. Therefore, you can’t exercise and eat junk and expect positive results! Now that we are clear on that, let’s MOVE on (literally!)

God built our bodies to move!

It’s important to keep our bodies in motion. This is why it is crucial to find some way to get moving. Many of us hold jobs that are quite sedentary—desk jobs or SAHMs (stay-at-home moms). We end up losing muscle mass—strength and endurance of the muscles—and gaining fat. When we lose the strength and endurance in our muscles, we develop weakness and issues with mobility—especially as we age. Exercise also greatly relieves diseases such as Arthritis and Fibromyalgia. Sure, it may be tough while we are doing it, but the results will far surpass that temporary “pain.”

Which type of exercise is best?

Any movement is better than no movement at all! It may take a while, but find something you enjoy doing. Establish a routine! This is probably the most important. You have many routines you go through: getting dressed, eating lunch, seeing the kids off to school, brushing your teeth before bed, meeting together as the church on Sunday…all routine, things you’re used to doing on a regular basis. When we establish routines, they become habits. Making exercise a part of a regular routine will help keep you consistent. So, find a time, a place, and a type of exercise that will be simple to maintain.
DON’T LET THE EXCUSES TAKE OVER!
Time is probably a huge one. “I don’t have the time to go to the gym.” A gym isn’t necessary for a great workout. You can get moving in your own living room on your own time. Again, you will have to establish a routine that will work for you, but you must make it a priority, just as you would anything else in life that’s important to you. And I believe your health is quite important! Another excuse may be mobility. “I can’t run. I can’t do sit-ups and push-ups; I can barely move as it is.” To reiterate, the main thing is to get moving in some way. Many exercises can be modified. There are a ton of chair exercises as well. Your local YMCA/gym/fitness club probably offers a senior citizen class also (which aren’t always just for seniors!) that will tailor to meet your needs. Additionally, water classes are excellent for low-impact exercise. Again, your local YMCA/gym/fitness club will probably offer these.
*If you suffer from an ailment or injury, check with your doctor to find out limitations and suggestions about exercise. DO NOT begin any routine/program if you have an ailment or injury without first getting the routine/program cleared with your doctor.

Now that all the basics are covered, let’s discuss the most effective type exercise for fat loss.

HIIT

Hit? Hit what? Hit the gym?
No
H.I.I.T is High Intensity Interval Training. This is moving intensely for a short amount of time.
HERE COMES THE INNER SCIENCE GEEK IN ME (but not really)
The best way I’ve found to explain why HIIT is the best, is an entry from Kate Mckee Horney with BeyondFit Mom.

“HIIT can help lower cortisol over time, as well as increase testosterone, a fat-burning/muscle-building hormone…to help burn fat. In addition to lowering stress hormones and stimulating fat burning hormones like HGH, exercise releases endorphins that improve your mood! Even if you don’t have the time or energy to get…into a full training schedule, you can take advantage of those feel good (fat-burning) hormones by squeezing in short, intense workouts when possible.
“What is HGH? “HGH is a fat burning hormone that is produced in the pituitary gland, and as the name suggests, is a hormone that stimulates muscle tissue growth. This is important because there is no better fat burner than our muscles! HGH has the benefit of stimulating your body to burn fat (rather than store it), so the effect on fat loss is doubled. HGH is stimulated when your body engages in intense, short term exercise like sprinting and lifting weights
“Why Choose a H.I.I.T Routine?
1) EPOC. No, this isn’t an exercise induced form of Chicken-Pox. In the world of Exercise Physiology, EPOC, or excess post exercise oxygen consumption, refers to the higher metabolic rate that is enjoyed by an intelligent exerciser long after their workout is over. Research shows that results from this hormonal “afterburn,” which is generated when exercisers are working at or near 100% of their V02 Max (aka they are breathless), can last up to 24-48 hours beyond the actual workout. In addition, studies show these results can be seen in bouts of effort as short as 1-5 minutes. Rather than being linked to duration, the amount of EPOC you experience is actually directly linked to the intensity of your workout. Shorter duration workouts allow you to increase the intensity so that you are able to take full advantage of EPOC and its hormonal afterburn, burning fat long after your workout is over.

2) Time Efficiency. Let’s face it, we are busy women! In today’s world, time is precious. If something can be accomplished in less time, who wouldn’t go for it? Numerous studies demonstrate that despite their overall training time being much less, exercisers who perform short duration, high intensity workouts for minimal time periods still achieve more (in terms of body fat, weight loss, and fitness related goals) than endurance trained exercisers. More calories, more fat… and all burned in LESS time! And as an added benefit, it’s much easier to stick to your workouts when they take less time! This means short duration, high intensity workouts do wonders for your adherence (the ultimate fat loss weapon) AND your results!3) Improved Body Composition. Body composition refers to the ratio of fat vs. muscle on your body, and is a key player in determining metabolic potential. In addition to increasing your metabolism through EPOC, short duration, high intensity workouts also increase your metabolism through the maintenance of lean muscle mass (or improved body composition). The more muscle you have, the more calories you will burn and the more likely it is that those calories will come from fat. Likewise, less muscle means less fat burned during exercise and less fat burned after. Long duration, moderate intensity exercise like jogging, biking, running, the elliptical, etc may burn some fat, but also burn muscle along with it. And when you burn muscle, you’re ultimately slowing your metabolism (no thank you!) and stalling your results (again, YUCK!). Short duration, high intensity workouts strip fat but have hormonal benefits that preserve your muscle… turning your body into a lean, mean, fat burning machine!”

INNER SCIENCE GEEK IS FINISHED NOW

The key with all this intensity is to keep your heart rate elevated. In order to see results (burn calories for fat/weight loss), you will need to reach 60% of your maximum heart rate (220 minus your age). Also, DON’T BE AFRAID OF WEIGHT LIFTING! There has to be a balanced mix between much needed strength training (using weights) and cardio.

YOU MUST BUILD MUSCLE IN ORDER TO LOSE FAT. BUILDING MUSCLE WILL NOT MAKE YOU BULKY AS LONG AS YOU ARE EATING CORRECTLY!!

Examples of HIIT

Pinterest has some great HIIT routine suggestions. The biggest go-to is Tabata Training. Tabata (discovered by Japanese scientist Dr. Izumi Tabata and researchers from the National Institute of Fitness and Sports) Training is exercising in intervals of 20 second at intense work and 10 second at rest for 8 rounds.

• Work out hard for 20 seconds
• Rest for 10 seconds
• Complete 8 rounds

Sprinting is a great way to get in that 20 second intense work. What is sprinting? It’s simply running as fast as you are able (all effort) over a short distance. This would count towards a cardio workout. Nevertheless, any intense exercise in that 20 seconds is beneficial. Once more, in order to maintain balance, strength training would need to be added to the Tabata routine as well. In that 20 seconds, lift as heavy—with safety in mind—as possible (starting light and building up over time—don’t be embarrassed to start with light weights! Even starting at 1lb. makes a difference!) in brief, intense sessions of full-body functional movement. Weight training is important for metabolic health and better body composition. Weightlifting is actually better for this than cardio. Lengthy weightlifting routines aren’t necessary. Anything past one hour of weight work is more of an endurance workout, not necessary for what you are working toward with fat loss (athletes would perform at this level with higher caloric intake to balance). Don’t have weights at home? No worries! Look for items around the home—once more, keeping safety in mind. Full bags of sugar or flour, cans (you can fill up a reusable shopping bag with cans to increase weight), books, etc. are excellent ways to get in weight training at home. As with any lifting, however, educate yourself on proper lifting form—YouTube would be a great place to find tutorials, or if you have membership to a gym, that is even better as trainers are available to assist in learning. Your local YMCA should have fitness advisors on staff to offer education.

!!!Lifting weights incorrectly with improper form can cause injury!!!

A few more tips I’ve learned from Kate Mckee Horney:

3 ways to burn calories after your workout is over:

The key to fat burning is in the work that your body does after the workout is over.
Replenish muscle glycogen. With the right type of intense, anaerobic workout, your body will use muscle glycogen as a primary source of fuel. What happens when the fuel has been used? It must be replaced after the workout, thus requiring calories to refill these stores!

Return to resting heart rate. After an intense fat burning workout, you should feel your heart beating hard. As it’s working to supply blood, nutrients and energy to your muscles, your heart rate will increase. But your heart rate doesn’t immediately return back to it’s resting rate as soon as your workout is over. Returning to your resting heart rate takes time (and calories) and may lasts hours after the workout has finished.

Repair. Plain and simple, when you work hard enough to break down muscle tissue during your training, your body takes time and needs lots of extra calories to build them back up.

It’s crucial that you consume protein 30 to 60 minutes (after) exercise to ensure you build muscle and recover properly. If you aren’t giving your body the right nutrients, then you won’t be reaping the full benefits from your workout. You want to make sure you are feeding your body to help repair muscle tissues, replenish your energy and feel great for your next workout.

DON’ FORGET TO STAY HYDRATED!

Drink lots of water during exercise! Water is sufficient for a basic workout routine, but if you do participate in intense, prolonged exercise (uncommon for most—usually over an hour and for hard-core athletes), sports drinks may be beneficial to boost “endurance due to the carbohydrate concentration and electrolyte balance” (National Federation of Professional Trainers). Beware of chemical-laden sports drinks, however. If you are set on drinking sports drinks, check those ingredients! They are full of artificial dyes. There are some recipes online that are far more healthful—just search “Homemade Sports Drink Recipes” in your search engine.

WARNING: Stay away from energy drinks!

Red Bull, Monster, Rockstar, etc., these are incredibly dangerous for your health. Not only are they loaded with health-threatening artificial chemicals, but they are loaded with extreme amounts of caffeine and sugar. “Large amounts of caffeine may cause serious heart and blood vessel problems such as heart rhythm disturbances and increases in heart rate and blood pressure” (National Center for Complementary and Integrative Health). This is especially so for children, as high doses of caffeine are lethal for smaller, lighter bodies.

What are you waiting for? Get moving!

Disclaimer: All of the content provided on this page, including text, treatments, dosages, outcomes, charts, profiles, graphics, photographs, images, advice, messages, and postings, are for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. I am not medically-certified in any manner, and offer the aforesaid information as education based on previous research, education, and basic knowledge. The content is not intended to establish a standard of care to be followed by a user of this page. You understand and acknowledge that you should always seek the advice of your physician or other qualified health and fitness provider with any questions or concerns you may have regarding your health and fitness routine. You also understand and acknowledge that you should never disregard or delay seeking medical advice relating to treatment or standard of care because of information contained in or transmitted through this page. Medical information changes constantly. Therefore the information on this page or on any linked websites should not be considered current, complete or exhaustive, nor should you rely on such information to recommend a course of treatment for you or any other individual. Reliance on any information provided on this website or any linked websites is solely at your own risk. Always check with your healthcare provider before beginning any exercise regimen/program. Exercise at your own risk!

*Kate McKee Horney, BeyondFit Mom, National Federation of Professional Trainers, and National Center for Complementary and Integrative Health do not sponsor, endorse, or is not affiliated in any way with Lights in the Darkness and its contents.

References:
McKee Horney, K. 2013. “{FITNESS TIPS} ARE YOUR HORMONES MAKING YOU FAT?” Retrieved February 4, 2021, from https://beyondfitmom.com/fitness-tips-are-your-hormones-making-you-fat/
McKee Horney, K. 2012. “WORKOUTS FOR MOMS: MORE RESULTS IN LESS TIME.” Retrieved February 4, 2021, from https://beyondfitmom.com/exercise-efficiency-more-for-less/
McKee Horney, K. 2013. “{FAT BURNING WORKOUTS} HOW TO BURN FAT LONGER.” Retrieved February 4, 2021, from https://beyondfitmom.com/fat-burning-workouts/
Nitschke, E. 2019. “Are Sports Drinks Necessary for Fitness Clients?” Retrieved February 4, 2021, from https://www.nfpt.com/blog/are-sports-drinks-necessary-for-fitness-clients
National Center for Complementary and Integrative Health. 2018. “Energy Drinks.” Retrieved February 4, 2021, from https://www.nccih.nih.gov/health/energy-drinks