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									Weight-loss Plateaus and Pitfalls

It's kind of like running into a wall - that feeling you get when, after a few months on a
weight-loss program, you suddenly stop seeing results. This is called hitting a plateau and it
is not uncommon. In fact, unless you continually update your program to reflect the
changes your body has already experienced, you can almost be guaranteed to plateau at
some point along your journey toward reaching your goal weight.

Weight-loss Woes

The first thing you should do upon hitting a plateau is try to determine the cause. Could you
be eating more calories than you think? Research shows that most people underreport the
number of calories they eat - it's not that they're lying, they just don't know how to make
an accurate assessment of how much they're eating. And even if you're eating less calories
than before you lost the weight, you could be eating just enough to maintain your current
weight at your current activity level. It is important to keep in mind that as you lose weight,
your metabolism slows down because there is less of you to fuel, both at rest and during
activity. So, while a diet of 1,800 calories per day helped you lose a certain amount of
weight, if you've hit a plateau, it could be that 1,800 calories is the exact amount you need
to stay at your current weight.

Exercise Your Options

This leaves you with two options: Lower your caloric intake further or increase the amount
of time you spend being physically active. The first option is less desirable because you may
not be able to get sufficient nutrients from a diet that is very low in calories, and it is
difficult to stick to it for very long. It is much better to moderately reduce calories to a level
that you can sustain when you reach your goal weight. The same is true for exercise. Trying
to exercise for several hours per day to burn more calories is a good way to set yourself up
for failure. Not only does this type of regimen require an enormous time commitment, it is
hard on the body, making you more susceptible to injury and overuse syndromes. To help
balance the intake with the expenditure, a good rule of thumb is to multiply your goal
weight by 10 calories per pound, and add more calories according to how active you are.
Again, be realistic. Don't attempt too much in an effort to burn more calori es. Instead, aim
for 30 minutes of moderate activity most of the days of the week and, as you become more
fit, gradually increase the intensity and duration of your exercise sessions. Choose activities
that you find enjoyable, whether that be in-line skating, step classes or even mall walking.
Another means for getting you off the plateau is strength training, which has been shown to
be very effective in helping people manage their weight because the added muscle helps to
offset the metabolism-lowering effect of dieting and losing weight. Muscle is much more
metabolically active than fat; therefore, the more muscle you can add, the higher your
metabolism will be.

Get Off The Plateau

If you've stopped losing weight, the key to getting off the plateau is to vary your program.
The human body is an amazing piece of machinery, capable of adapting to just about any
circumstance or stimulus. By shaking things up a bit and varying your program by
introducing some new elements, you'll likely find yourself off the plateau and back on the
road to progress in no time.
How to Choose a Health Club
By Chad Tackett

When shopping for health clubs consider the following:

• Location
For your fitness program to be a success, exercising has to be convenient or it won't
become a realistic lifestyle change. The closer and easier it is to get to (and park your car),
the better. Of course, you don't want to join a health club that doesn't suit you just because
it's close to your home or office, but if you're joining a health club that isn't convenient to
get to, you're a lot more likely to find an excuse to stop going.

• Try Before You Buy
Sales staff are very good at selling the many benefits of their health club, but you need to
spend some time trying the equipment and "feeling" the atmosphere. Ask for a day pass or
trial membership--health clubs have nothing to loose and everything to gain by this. Be sure
to try out the club at the time that you would normally workout--you'll get a better feel for
how crowded it is. Notice if there is much of a wait for equipment, how helpful the staff is,
and if the equipment is well maintained. You may even ask a few members what they like
about the club.

• Make Sure They Have What You Want
Make a list of the things that are important to you, such as personal training, childcare,
aerobics classes, etc., and make sure the health club has what you need. If classes help to
motivate you and the health club doesn't offer the classes you need, sticking with your
exercise program won't be realistic. Try the class and make sure it is enjoyable, challenging
and educational. Just the same, if you have children, make sure the health club has
childcare or it will be tough to make it to the club.

• Member Profile
Find out what the members are like; see if the atmosphere is comfortable. If you're a
beginner, some clubs may be intimidating. Select a club where you feel comfortable and

• Staff
Make sure there is always someone available to answer your questions, to show you a new
exercise, or how to use a piece of equipment. Are they friendly, helpful and knowledgeable?

• Costs and Contracts
Find out exactly what the membership fee includes; personal training, classes, pool, towel
service, lockers, childcare, etc. Are there extra costs for additional services? This should
play a big part in your decision to join a certain health club.

Some health clubs have a one-time initiation fee and require purchasing a minimum of three
months up front. Depending on your budget, you may want to find a club that allows you to
go on a month-to-month basis. In addition, find out if the health club debits the funds
directly out of your Visa or checking account. This can make it easier to pay membership
fees but make sure that it's easy to cancel if you decide you don't like the club. Be sure you
read the contract before you sign so you're not "locked" into paying even if you move out of
town or change health clubs.

Also, have a clear idea of what you can afford to pay and stick to your budget no matter
what sales incentives are offered. And don't be afraid to bargain. If they're asking $49 a
month and all you can afford is $39, offer $39 (if they've met previous criteria) and let them
know you're prepared to join then and there.

• Need help choosing a health club that will best suit your needs?

The health clubs in the Global Health & Fitness (GHF) directory offer outstanding services:
a large selection of high-quality equipment, health and fitness knowledge, and other
attractive amenities such as steam room/sauna, Jacuzzi, massage therapy, and more.
However, health clubs vary greatly, not only in services and equipment available but also in
pricing structure.

Many join a health club with great intentions and then windup unhappy and dissatisfied.
Starting a health and fitness program is hard enough--don't make it more difficult by joining
a health club that doesn't meet your needs.

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