|
Dear
Brie,
I'm 36 years old. I stopped exercising for 6 months and
lost several pounds and went down a few dress sizes. I realize
I lost muscle but I eat a whole lot less now and I am much
closer to goal weight. I know I need to exercise again but
I really just want to tone up. When I used to do cardiovascular
exercise (like the elliptical machine) it made me so hungry,
I'd eat like a football player. I don't want to gain any
of the weight back and I don't want those cravings anymore.
I can't control them and just end up eating too much. What
kind of exercises do you suggest?
Diane
Dear Diane,
I want to start off by saying that I applaud your commitment
to good health. Exercising is so much more than just a tool
for weight loss. A regular fitness routine is good
for your heart, your bones, and your general ability to
manage daily living without injury. Adding exercise
back into your life will increase your quality of life.
As you said in your letter, you may have lost some muscle
mass when you stopped exercising and that's most likely
why you lost weight. To maintain good health, it's
important to incorporate both cardiovascular and weight
training into your exercise program.
I'm sure you've heard people say, "I'm not eating any
more than usual but I'm gaining weight." As we age,
our body's natural tendency is to lose lean muscle mass
which means our bodies require fewer calories to survive.
A lot of people continue to consume the same amount of calories
as they age and therefore gain a pound or two every year.
Having extra muscle mass will help boost your resting metabolism.
You will reach your goal faster and have the added health
benefits a toned body delivers.
Many times when people ramp up their exercise at the same
time they cut the amount of calories they normally consume
it's too much change at once. Now that you're comfortably
into your new food habits when you begin exercising again
you'll probably find that your appetite isn't affected as
much as you might think. Because your goal is to tone your
muscles, I recommend doing resistance training exercises.
You can use your own body weight, bands, dumbbells and barbells. If
you belong to a gym use the machines. Use light weights
and do multiple reps, focus on your breathing and form. Progress
to free weights when you feel comfortable and strong enough
to make the transition.
If you exercise at home, borrow some DVDs from the library
and fill some water bottles with sand. They make great hand
weights and you can follow along with the instructor without
having to spend money on fancy equipment. I recommend three
days of resistance training per week in 30 minute segments.
I encourage you to add cardiovascular exercise back into
your routine. It doesn't need to be as vigorous as using
the elliptical machine. A brisk walk in your neighborhood
a couple of days a week will do the trick.
To ward off exercise munchies be sure to eat before and
after exercise sessions. Each snack should include
a combination of protein and good carbohydrates. One slice
of multi-grain bread with a Tablespoon of peanut butter
will get you through your workout.
Eat another small snack within an hour of exercising and
you will be good to go for the rest of the day minus
the cravings and ravenous appetite. Be sure to stay well
hydrated by drinking plenty of water throughout your workout.
You can do this Diane!
Best wishes,
Brie.
Brie
Evans is a certified Wellness Coach and Personal Trainer.
Brie can be reached at CBCCwellness@zoominternet.net
|
