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Transformation Fitness & Wellness

Arin Lindauer

It’s one of the most debated topics in fitness…

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WHICH IS BETTER FOR WEIGHT LOSS: CARDIO or WEIGHT TRAINING?

If you GOOGLE this question, you will find “expert” opinions on both ends of the spectrum. I’ve never been a fan of listening to these so-called experts. I like to dig a little deeper and look at the science and find research to back it up.

Let me preface what I found by saying if you want to lose weight properly, it starts with smart nutrition. That needs to be the foundation, then you add in training.

As far as which type of training is better, researchers from Wake Forest University recently published a study with some interesting findings.

The research team studied a group of adults, looking to lose weight, over an 18 month period.

They split the group in 3 categories:

– Diet + Weight Training
– Diet + Cardio
– Diet Only

All 3 groups lost weight. Yet, both of the groups who added an exercise component lost significantly more weight.

So, who won then? Cardio or Weights?

The weight training group lost more weight, but only by a slight margin.

BUT WAIT, they didn’t stop there.

The researchers took it a step further.

They examined what TYPE of weight was lost. They broke down how much of the weight loss was muscle vs. fat.

The group performing “cardio” exercise only, lost weight. A significant amount of that weight was LEAN MUSCLE MASS. Compared to the “weight training” group who lost a very small percentage of muscle mass, if any.

Why is that important?

“Loss of lean mass could have important consequences given the high risk of physical disability among the growing population of older adults”.

In other words, if you are losing muscle as you age, it will have a profound effect on your QUALITY OF LIFE.

I can’t argue that getting people to a “healthy weight” is important for overall health. BUT, if you value longevity and being active for a long, long time, there is no debate, you need to move some iron!

 

Arin

It does not have to be perfect, just start.

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Coming from an eternal perfectionist this topic speaks to my heart.

How many things have you put off because you knew you could not do it perfectly?

I think sometimes we put off our health and wellness goals because we know we can’t do it all.

I was talking with a client the other day and she felt like she could not get the nutrition down and then overall felt like a failure.

Looking at her situation from the outside, I saw a ton of wins.

She was consistently working out for over 6 months.

I know she is stronger and her risk for disease is much lower.

Has she gotten all the pieces perfectly put together, no, but it is important to focus on what we can do.

Sometimes working out is all we can fit in.

It is better for someone to workout and not eat well vs not working out and not eating well.

Will they make the weight loss goals, not necessarily, but are they in better health, YES!

So, it’s important to not worry about having everything perfect, its important to get started.

As a by product things will come together.

When looking at getting started take one step at a time.

  • Decide to start
  • What days/times will I work out?
  • Why do I want to work out?

Then once you get this going for a few months move on to the next step, nutrition:

  • Look through Recipes
  • Make Grocery List
  • Order or go to store
  • Prepare food

Or you can always try a meal service.  We have been loving Artie’s Paleo to Go meals!  We order them by 5pm on Friday and Monday morning they are delivered to the gym!  Check them out!

Depending on your goals this is it.  If we wait for all the stars to line up we will never start.

Take small steps and keep building!

The most important part is:

STARTING!

If you need help getting started, shoot me a message!

Take care,

Arin

Make your bed, change your life…

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“Successful people are simply those with successful habits.” – Brian Tracy

Admiral William McRaven gave an amazing commencement address at the University of Texas. He talked about making and inspecting a sailor’s bed every morning.

This may seem petty or just a military regulation, but when you hear it from Admiral Mc Raven, it becomes the definition of a positive habit.

It’s a way to start your day with an accomplishment and encourage you to keep tackling the tasks of your day.

It also reinforces the fact that little things in life matter.

If you can’t do the little things right, you will never do the big things right.

Several others have stated the importance of this small task in happiness and life.

Anyways didn’t your mom tell you to always make your bed!

For most people, outer order contributes to inner calm.

Then, sticking to any resolution, no matter what it is, brings satisfaction.

Keeping positive habits requires effort every single day.

A starting point can be drinking more water every day, then committing to a set number of workouts per week, then next committing to eating better each day.

Start small, it may mean making your bed for starters.

Then working through the next positive habit. But then it requires consistency to achieve greatness. We all know how it feels to see results, but those results don’t happen by going to the gym one time, or even one time per week.

It takes consistent effort every day.

Decide what you are committing to and do it consistently. See the difference it makes in your life!

Hope you have an amazing week!

Commit to YOU

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Hope you are having a great week!

Commitment.

It may be something we have struggled with all our life. We might look at the word and think I am tied down or have no options if I lock in.

But where I want to take this today is specifically with your health and wellness goals.

Where we see a lot of people fail is sticking to the course.

Meaning what is it going to take to hit your goals? Then are you willing to do it long enough to see the results.

This means throwing out instant gratification. It also means when the scale doesn’t move do not give up.

So many times, I will see someone working really hard, not necessarily seeing results on the scale and then after just a few weeks they say this isn’t working.

Little did they know if they stuck with it for a few more weeks that scale was getting ready to tip.

Also putting in the combination of eating reasonably well and exercise. We cannot out train bad nutrition.

If you take in more calories than you burn in a day you will gain weight.

So why do we struggle with commitment?

I think for each of us we may have a few different answers, but ultimately, we want to see results.

If you are not seeing results what do you need to do?

If you are working out 3-5 days per week giving it a good effort, we need to look at nutrition.

I say this all the time but it is super easy to consume 300 calories, but to burn 300 calories it takes 30+ minutes of vigorous movement.

No matter what your goals are commit to the process. Put everything together.

1.) Exercise – Add Movement into your life 3-5 days per week

2.) Eat Well – Fuel your body with good nutrition, it’s the only body you get!

3.) Drink Water – half your body weight in ounces is a good starting point and up to matching

Do these three things consistently for one month and document your results. Done day after day for 30 days I think you will like the results!

Have an awesome day and if you need help reach out!

Arin

Here’s one reason they call it “beauty sleep”

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We always hear about how important it is to get enough sleep … to the point that we probably tune out that advice, sometimes. But did you know that it affects how much collagen you have in your skin?

Collagen is vital for many things — including plumping up your skin and keeping you looking healthy and refreshed!

It’s good for:

● Your skin and hair

● Keeping your joints pain-free and supple

● Helping with the health of your gut

● Boosting your metabolism and muscle mass

● Strengthening your bones and teeth

So make sure you get your shut-eye! (Plus, more sleep = fewer cravings!)

Have a great day,

Arin

This beverage will make your skin glow (and help you feel better)!

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You always hear how important it is to drink water. That’s because it helps your body in so many different ways, from digestion to helping you to have glowing, smooth skin. It even helps with weight loss!

Try to drink half your body weight in ounces every day. That means if you weigh 150 pounds, you should aim for drinking 75 ounces of water a day (or about nine 8-ounce cups).

One huge tip to make this happen is to look at the clock! Set a timer at various intervals (every 90 minutes or so) to remind yourself to drink 8 ounces of water. Also, important note: 8 ounces might be less than you think, since most of the cups we use to drink out of actually hold more than 8 ounces of liquid.

If you struggle with drinking plain water, try infusing your water with fruit, cucumbers or mint. Simply place a little washed fresh fruit in a pitcher or Mason jar and add water. The additions will help make the water more refreshing and delicious!

Hope you have a fantastic day!

Arin