strength training

Why Eating Less Can Cause You to Store More Fat

A common problem I see with female clients is that the minute they want to lose weight, they cut calories drastically. And by drastic, I mean anything under 1200 calories is way too low, if you are over 5 feet tall. What makes me crazy is that there are articles out there saying “1200 calories” is the perfect amount for many people – that make no sense! Everyone has different metabolisms.

But, at the same time, I get it. I went through this myself — if you want to lose weight, you create a caloric deficit. You can do this by eating less or working out more. Some people choose to do both at once (which I don't recommend but that's a whole other topic).

However, when you eat less than ideal for your body weight, the problem most people run into is that after a certain amount of time, it slows down your metabolism. Your body is smart- it is always trying to be efficient and saving energy. If you eat a lot, your body is like, “Hey! Food is plentiful so we can keep using the energy stores!” But if you eat less, your body thinks, “Oh crap, survival mode so let's slow down the metabolism to store the energy as fat for later!”

How do you know when you are eating too little? Some potential signs:

  1. You don't feel hungry a lot. When your metabolism is slow you don't feel as hungry as frequently or at all. (Keep in mind you can also eat too MUCH and never feel hungry so this is varied from person to person).

  2. You workout frequently and feel tired. If you are active (do some physical activity everyday) but you feel tired a lot, then your body is telling you you may not be eating enough.

  3. You track your foods and are under 1200 calories a day.

How to Change Your Metabolism to Lose Fat

  1. Lift heavy weights with compound movements with appropriate rest intervals.

  2. Lift consistently – at least 2-3 times a week.

  3. Eat enough calories to support your heavy lifting. On days you lift, you should definitely be upping your calories with healthy carbs and protein.

  4. Get your calories up to a decent amount before cutting. Decent amount should be at least over 2500 calories for a woman. (Yes ladies, I am blowing your mind that you can eat this much and not gain weight). This strategy is called reverse dieting.

  5. Get a trainer to help customize the best food and training program for your goals.

Contact Helen to help you with changing your metabolism to a roaring one, to a point where you can burn calories while sitting on your butt at work! Email HelenLinFitness@gmail.com for your free phone consultation today.

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WHY WOMEN SHOULD STRENGTH TRAIN - Benefits of Lifting Heavy Part 1

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WHY WOMEN SHOULD STRENGTH TRAIN - Benefits of Lifting Heavy Part 1

Culturally, women do cardio and men lift weights. For whatever reason this divide happens at every gym, and it wasn't really until Crossfit came along that they did a good job of making lifting seem cool to women.  Now we are seeing more women in the weight room, but it is still in the minority compared to men.  

Popular reasons for women not wanting to strength train:
1) Boredom.  Women often find the same lifts boring and can't stay excited to do it.

2) Lack of Education.  Women often don't understand the full benefits of why they should do it.  "Running is good enough for my health" or "These group exercise classes I do are enough fat burning for my health." 

3) Gym-timdation.  Women often find  the scary looking weights/machines intimidating to approach.  And they have no idea how to use them.  Not to mention the dudes who are grunting in the corner and women are worried the guys are judging or trying to hit on them.
  
4) Becoming The Hulk.  Women think you lift heavy and BOOM you become The Hulk.  Ladies, those images of shredded women you see take YEARS of training 5-6 times a week and they most likely take drugs.  

Once I became a trainer, I feel like I learned a secret that most women don't know:

Strength Training is the answer to everything. 

Do you want to...

Look sexier and feel more confident? Strength Train
Decrease bone loss as you age? Strength train
Combat and recover from disease and illness? Strength train
Pick up your toddlers or move furniture around without pulling your back out? Strength train
Increase your sex drive? Strength train
Do better at your sport without injury? Strength train
Feel more alert and creative at work? Strength train
Sleep better, improve mood and live a longer life? Strength train


You say, "Well my life is great now, I don't need it! How do strength training solve all these problems anyways?"  Tune into the next blog to find out!