Get Fit to Run: I should run because I want to lose weight

Part 1:  I should run because I want to lose weight

Let’s meet Sue Ellen Hewing from Dallas, TX. (obviously)  Sue Ellen is a 35 year old woman who has a desk job and sits all day.  Sue Ellen has found that she can no longer wear her pants anymore because she has gained 25 pounds over the last 3 years due to a stressful life.   Sue Ellen hasn’t regularly exercised in about 2 years, but has decided that she wants to lose weight.  She’s thinking about signing up for a half marathon in 3 months, but first decides to have a consultation with her friend’s AWESOME trainer.

Trainer:  It’s lovely to meet you Sue Ellen!  What brings you in today.

Sue Ellen:  I want to lose weight and so I’ve decided to sign up for a half marathon because I think running is the best way to lose weight.

Trainer:  How many times a week do you exercise now?

Sue Ellen:  I don’t exercise now, but I thinking having a goal for a half marathon will motivate me to exercise and then I will lose weight.

Trainer:  Why don’t you exercise now?

Sue Ellen:  I just don’t have time to exercise.  We have a family business that is full of drama and we eat out most of the time.  It’s just not a priority, but I think if I do this half marathon then it will be a priority.

Trainer:  I think a half marathon is a great goal and those races are fun, but what would you say if I told you that running for 2 hours isn’t the best and most effective way to lose bodyfat?

Sue Ellen:  But look at runners.  They are always lean and mean!

Trainer:  Yes, the elite runners look that way, but that’s because they have a  comprehensive training program.  They do not just run a few times a week and eat whatever they want.  They have a program that they must follow and it is very time consuming. When  you look at the starting line of regular folks that run, you will see many heavy set people despite all the mileage they put in every week.  There’s a reason for that and I will explain that a little later.

Sue Ellen, you mentioned that you don’t have time for exercise, so it will be challenging to follow that type of structured program.  I do not want to discourage you from running because I think it’s great, but I would like to give you some things to think about.

Let me explain why I don’t think running is an effective means of weight loss

Caloric Deficit

In order to lose body fat, one must be in a caloric deficit: meaning that you must take in less calories than your maintenance calories.  If you are running long distances (as you will be when training for a half marathon) then you must have fuel in your muscles to push through.  This isn’t the time to go into a caloric deficit.  You must eat enough to support your running

Runner Hitting the Wall

What would happen if you had a car and didn’t fill it with enough gas before taking it out on the road?  It would sputter out and die right?  Same thing happens with runners who do not eat enough before going out on the road.  Not having enough fuel in your system and trying to run long distances is like trying to drive a car with no fuel in it.  You will hit the wall

For performance purposes, it would not be wise to be in a caloric deficit when training for a half marathon.  You would need to add in extra carbohydrates to fuel the muscles for your training.  When you are in the offseason of running, that would be an ideal time to cut calories because your training volume is decreased and you don’t need as much fuel.

Is this true for running 2-3 miles?  Not necessarily, but try to run 3 miles with no fuel and see how far you get!

Adaptation

Our bodies like to adapt to whatever activity that we are doing.  At the beginning of your  running program, I guarantee you will lose weight.  Bodyfat and muscle mass because your body will be burning more calories with this new stimulus of running.  

Losing body fat?  A good thing.  

Losing muscle mass?  Not so good

You’re 35 and after 30 years old, women begin to lose 1lb of muscle a year.  Muscle is important for joint support and also so that our butts don’t drag the ground as we age.  Fat sags...Muscle lifts.

After the initial weight loss stage, you will see this weight loss slow down over time.  Why?  Because your body is ADAPTING to the modality of running.  It is becoming more efficient with running.  So let’s say you ran 30 minutes and burned 200 calories, as your body begins to adapt to this training it will now take you 45 minutes to burn that same amount of calories!

Overestimating how many calories you burn and ruining it with poor nutiritional choices

Many people think that after a long 8 mile run, they have earned the right to eat whatever they want.  This is counterproductive because worn down and tired muscles need to be replenished with carbohydrates and no that doesn’t mean beer!  

I have seen so many people go for a run and then devour an entire pizza afterward along with wings and ice cream.  You will be starving after a run, but you must refuel with carbohydrates, protein, and plenty of water.

NOTE:  After a race is a different story!  I’m all for the post race celebratory meal.  It’s all a part of the experience

Also remember also what we talked about as far as adaptation is concerned.  You will have to monitor  your nutrition because as your body becomes more efficient to your training, then you will not burn as many calories.

Time

You’ve mentioned that you don’t have the time to exercise now, so are you prepared for not only  the running that you will have to do to train for your race, but also the other portions of the training program to prevent injury.  We will also have to restructure your nutrition plan to meet the demands of your running program.

All of this will take a lot of your time.  If your goal is to lose body fat, then there are more effective ways to do so.  You don’t have to run in order to lose weight.  In order for you to lose body fat the most effective thing you can do is: CHANGE YOUR NUTRITION and then we will develop a training program from there which will build up to some running.

In fact, as I will show you running is often the WORST thing you can do to your body when you have been sedentary for a long period and are carrying a few extra pounds.

Sue Ellen:  Wow!  I just thought I would sign up for a race and that would be a quick way to drop some pounds, but you’re telling me there is more involved with it.

Trainer:  So much more involved!  I will share with you, why sedentary people should not just jump up and decide to sign up for a race.

Stay Tuned...For Part 2:  Injury and the recreational runner.

Fitness Competition Journal: Feeling like I got hit by a truck and trying to look hot while not falling down

This past weekend was a rough one

On Friday I felt like I just got hit by a truck and this continued until Morning.  I also had my first posing lesson and I sucked pretty bad.  I didn't fall down which was a major victory, but I know I have a long way to go in terms of presentation.

Rest

I had been going gung ho all week.  Getting up early, running around training clients, and pushing through my workouts.  On Friday I felt off.  When I got on the treadmill to do my HIIT sprints, I didn't feel right.  I still pushed myself through it but I just didn't feel myself.

By the time I got to my leg workout, I had to sit down during my breaks and I was draaaaging.  By the time I got back to my car, I had to take a 30 minute nap before spin.  

I didn't feel well all weekend and then of course the doubts started creeping in

Why did I sign up for this?

Is this even worth it?

I'm so tired.  I should give up.  I probably won't do well anyway

I asked my coach and others who compete if this was normal and they said it was perfectly normal ad that I need more rest.  Now I know that when one is in a caloric deficit and training hard that your adrenal glands are working harder.  The more physiological stressors we have, the harder our adrenal glands have to work, so we need more downtime and rest.

After going to bed early on Saturday and Sunday evenings and also taking naps, I am feeling much better.

I'm also a native San Franciscan so I bought wellness tablets from whole foods, energizing oils, and chakra spray for my car so that I can keep my energy levels up.

The main thing though is I have imposed a lights out policy by 10 p.m. at the latest so that I can get enough sleep to recover.

My muse for my posing

Posing and Presentation

I suck.

But then I already knew that.  My big goal has been not to fall down in the 4.5 inch heels.  Well I need to aim higher.

I now need to look sexy, hot, and strut across the stage.  I also need to learn how to pose to present my body to the judges.  Keep in mind this is all happening while I am practically butt booty naked.

Honestly my confidence level after this will probably be through the roof.  Dude, I got up naked in front of strangers, strutting across the stage in 4.5 inch heels, and WORKED it.  WHAT YOU GOT FOR ME????

In any case, I need a lot of help.  So I am going to practice as much as possible.  If you see me at the gym and I look like I am posing, don't judge me because my posing in the mirror has a purpose!

I refuse to think too hard about it and just resolve to keep practicing.  If I think too much about it, I will reason myself right out of my goal.

Progress

I'm mighty happy with my progress.  I may share progress pictures starting next cycle.  This means I will have to take off my headscarf and try to look somewhat decent.

I think this is the cycle where I find out if I get to parade around naked in front of strangers in July or August.

Wish me Luck!!!!

Run to Get fit? No! Get Fit to Run!!!

In this blog article we are going to follow Sue Ellen who wants to lose body fat so she’s decided to sign up for a Half Marathon.  Is running the key to dropping body fat and keeping it off?

Many times when people want to lose bodyfat, they immediately think “In order to lose body fat, I must run.”  So they sign up for a half marathon or if they are really audacious, they sign up for a marathon.  Many are soon shocked that after the initial dropping weight stage, they stop losing body fat and sometimes they even gain it.  More often than not what people gain from doing these races: aches and pains.

This won’t be an article that bashes running and racing because I’ve completed 3 Half Marathons and I’ve done my fair share of 10K and 12K races.  I really enjoyed those races because it is a lot of fun to cross the finish line with people cheering you on.  It’s also great to have an actual training goal.

Since taking up bodybuilding, I haven’t done a race in about 3 years.  I also don’t run very much anymore.  During my contest preparation, I have started running again but mainly HIIT sprints and sometimes I will alternate jogging on the treadmill with incline walking.

I was 20 lbs heavier than I am now when I was running 3x a week and doing a whole bunch of other stuff.  My story is not unique because if you look at the starting line of a race after the elite runners take off, you will see a lot of heavier runners.  If running is the secret to losing body fat, what gives?

During my time away from racing and training others to get ready to run, I have come to a consensus that one should not run to get in shape, but get in shape to run.

When one hears about injured runners, how many times do we hear about cardiovascular injuries?  Rarely!  We always hear about messed up joints and muscles.  I believe this happens because people did not have the proper training to run safely and effectively.  In order to run safely and effectively, I believe that training should occur in the following areas

• fascia tissue
• Range of Motion (Flexibility)
• Muscle Strength (To support the joints and power through the run)
• Conditioning
• Power
• Core Strength

In addition, most people who are running to lose body fat are not eating correctly.  In one of my last races, I cracked up at the post race line for the busses.  The entire discussion revolved around where people were going for the post race meal.  The worst was that one group was going to Hometown Buffet.  *Facepalm*

Just because you run 10 miles doesn’t give you the license to go eat chicken fingers and fries.  It’s even MORE important to watch your nutritional intake during training for a race.

I will even go so far as to make the statement that you should not run to lose weight.

Stay tuned as Sue Ellen learns why it’s important that you get fit to run!I

Motivational Monday: Don't Stop Thinking about Tomorrow

I freaking love this song!  It's playing now as I write this.

What does this have to do with Fitness you may ask.  It has everything to do with fitness and why most people don't reach their goals.

Don't Stop Thinking about Tomorrow

As we get older, we begin to think about tomorrow in a different light. 

Do I want to be healthy for my family so that I can see your kids and grandkids grow up?  

Do I want to be vibrant and active so that I can play with my children and grandchildren? 

Do I want to be able to go out and do fun things during my retirement instead of being confined to the bed?

Thinking about tomorrow is one of the best motivators to get up and get moving.  There is a lot to live for!

Not Planning for Tomorrow

Failing to plan is planning to fail.  If you're thinking about tomorrow, then you're planning ahead.  Not having healthy food prepared to take to work or planning your workout days and what you will be doing is the first step in things going downhill.

Start out with one small habit and move from there.  I always tell clients to make over one meal at a time.  It's usually best to start with breakfast and then we can begin to add in healthy snacks because most folks are under eating during the day which leads to bingeing at night.

You MUST plan ahead for tomorrow!  

It'll Soon be here

In today's hustle and bustle world we just never have as much time as we think.  Tomorrow will soon be here and if you have a goal, let me tell you time doesn't seem to slow down!  In fact when you're working towards a big goal, time seems to speed up!  

 START WHATEVER IT IS YOU WANT TO DO NOW

If you've been thinking about improving your health or pursuing a goal, get going NOW because it will soon be here.  I can't even believe it's almost May!  So get started today because tomorrow will soon be here!

It will be here better than before (if you put in the work)

If you're willing to commit and put in the work towards what you want to achieve, chances are you will be further than you are now.   Even if you have to adjust timelines or there's a mistake, at least you started and know more than you did before.

My mantra with clients is that they should be PROGRESSING.  Everyone's progress is unique and success isn't necessarily linear, but we should all be striving to be better than we were last week, last month, last year, or even yesterday.

The best part of tomorrow is that it has all of the potential to be better than before if we make the effort.

It doesn't have to be a dramatic overhaul of your entire life.  As I mentioned above start with ONE habit this week or for two weeks and move from there.

Yesterday's Gone!  Yesterday's Gone

Many people who attempt to improve their health and fitness stay focused on past health improvement failures.  Instead of looking to where they would like to be, they focus on where they have been.  In order to make a positive health change, you have to be focused on your destination and where you would like to be 3 months, 6 months, and 1 year from now.

In order to get to tomorrow, you have to move forward.  There is no time to wallow in the mire of past  failures. Being focused on your goals and where you will be tomorrow will keep you from dwelling on the past.

So friends let's go into this week with a fresh perspective.  Instead of focusing on the past, let's focus on our future.

Don't Stop Thinking about Tomorrow!

Fitness Competition: 7 weeks in and I'm still going!!! Plus Seven Things I've learned in this process

It has been 7 weeks of meal planning and training, and I have not given up!  

I am still going full steam ahead with my plans to step on stage in a sparkly bikini, a spray tan, and lots of bling bling and drag queen hair and makeup.

I am hoping to compete in July, but if that doesn't happenI have a back up show planned in August.


People say that you learn a lot from competing. 

Here are 7 things I have learned during these past 7 weeks.

1) Most of us (Especially women) are not eating nearly enough

When Coach first gave me my plan, I thought "This is a lot of food".  I wasn't supposed to skip meals either.  Now I know better than this but I thought, "All of this eating, I may gain weight."  Not a chance.   Most of us are still stuck on that "Eat less and move more" stuff.  Well what are we eating?  I know for me, I wasn't even eating 2000 calories some days and I'm pretty active.  I was getting angry that my weight wasn't changing and now I realize now that I simply wasn't eating enough.

I'm against low calorie diets because the body adapts to that and that's where we get stuck, but I was doing the very same thing!  

2) You just have to keep on keeping on even when it seems ridiculous

A couple of days early in the process, I thought "What on earth am I doing?"  Do I really think that I am going to get up on a stage with no clothes on and strut around in 4.5 inch heels.  I am in over my head.  This was a dumb idea and I shouldn't do it. Who am I to think I can do this?

I just decided to keep on going anyway and really I am shocked with the changes so far.  It doesn't seem so far fetched anymore.  Besides that, someone at the gym asked me if I was getting ready for a competition so that made me think that I may look like I belong.

3) Adjusting the goal doesn't equal failure

I spoke with my coach and she said that we would know shortly if I was going to be ready for July.  If I am not, then I have a backup show for August.  I would prefer to get it over with before my birthday because I'm ready for Popeyes, cheesecake, macaroni and cheese, peach cobbler, calamari, and a frauppaucino.

Anyway she said, "If you need more time, then you can change shows.  I've changed shows so many times"

I thought about that.  I tend to be very all or nothing and if it doesn't go how I think it should, then I think I have failed and I figure that I should give up.

No, it just means that I will need to adjust my goal and move forward from there.

4) You've got to commit all the way and show up to do the work

There's no half stepping when you're faced with the prospect of getting up on stage butt booty naked under some bright lights in front of strangers.

There's no dibble and dabbling with contest preparation.  Either you're focused on bringing it or you're not.  If you want to look a certain way, then you've got to get it done.  My coach can give me all the meal plans and training regimens, but if I don't show up and bring it then it's not going to happen.

It's made me feel better as a fitness professional.  I can create programs and plans for clients all day long, but if they aren't willing to show up and do the work then forget it.  

5) You can't pay too much attention to feedback: Positive or Negative

One of the things that worries me is that I will see myself in this phenomenal condition and then feel bad when I go back to normal or I will feel some type of pressure to stay that way.  I have already started to talk to myself about this. 

First of all, I cannot stay in that type of condition and I don't want to.  I do want to travel and enjoy myself this year and not just focus on competing.

With that said, I've already started getting feedback about the physical changes and I have told myself not to give too much credit to these comments whether they are positive or negative.  This is just one of my goals and not my whole identity.  Many competitors let this endeavor become their whole identity and they crash and burn.

6) You have to do something that scares the crap out of you

If I think too hard about doing this, then I get terrified.  It's a good feeling though because if it scares me then it's a challenge and that's how we build confidence.  Stretching out of our comfort zones is what leads to growth.  Besides that, I want to be able to tell my grandkids:  Look what Granny did when she was younger!  I don't want to wonder "What if?"  

If something doesn't scare you, then maybe it isn't challenging enough

7)We're capable of so much more than we think

I saw the training days and thought "Lord a mercy can I really do all of this?"  I just shut up and moved forward.  Even when I am lifting I push myself on the weights.  When she said sprints on the treadmill I thought "Yikes" But I do them...huffing and puffing while I do them.  

Even training with such a high volume of work is challenging to me.  I have gone away from a traditional bodybuilding split and doing quite a bit of weight work and really I thought "I wonder how it will be with the recovery."  We can do more...we just have to get out of our rut.

Bonus: Hot people make the workout go much more efficiently

I have to say that when I first saw my fave gym member, I decided to be so focused on my workout so that I would not embarrass myself again by bursting into song.  It worked.  That day I seemed to go lower in my squats and I was very focused on what I was doing.

Two weeks later when I realized that I had indeed matured and wasn't in danger of ambushing anybody, I realized that having nice scenery during the workout made my blood flow so much better and I had more enthusiasm especially with the music pumping!

That's what I have learned so far....we're still in the thick of this thing! 

Happy Training!!

Fitness Competition Journal: I am NOT competing to lose weight

Last week I received a rather interesting comment.  This person who has never spoken to me in 3 years of seeing me at the gym says to me as I am getting off of the treadmill:

"You've lost weight"

Me:  "Well I'm in competition mode so I have lost some bodyfat and I am leaning down"

"That's what it took for you to lose weight"

OK that's enough of that conversation.  I did not bother to explain anything to this person, but I want to be clear:  I am not competing to lose weight.  In case you didn't hear me:

I AM NOT COMPETING TO LOSE WEIGHT

I am competing because:

• I want to throw myself out of my comfort zone (getting naked in front of strangers is a pretty safe bet)
• I want to learn more about the body and it's response to training
• I want to challenge myself to see if I can really push myself to new levels physically
• I've always wanted to do it and there's no time like the present.
• I would like to look strong and powerful

Fitness Competitions are not a weight loss method

I need to say this right off the bat in case you're thinking about competing because you want to lose weight.  STOP RIGHT WHERE YOU ARE AND DO NOT GO ANY FURTHER.

First of all competition training is rigorous and the dieting is hard.  It isn't some 4 month look great in your bathing suit type of deal.  You also can't dibble and dabble in prep.  Either you're on board for the journey or not.

The process is designed to get you to "peak" for one day

It is regimented and designed to get you to "peak" on show day.  Guess what?  That condition only lasts for show day.  After that people slowly begin to transition back into normal "offseason" weight.  For the division I'm looking to enter (figure), it appears most women tend to be about 10-25 lbs heavier in the offseason.   Divisions such as bodybuilding or bikini may have different offseason targets, but the point is nobody looks like that every day.

If you want to do a competition to lose weight, then you will be sorely disappointed because it won't last. You will also potentially run the risk of doing long term harm to your health because chances are if you're looking for a quick fix then you will find a coach who will say that they can get you ready for a show in 12-16 weeks.  Their method will most likely be to drastically cut calories and have you do lots of cardio.  All I have to say is prepare for the rebound when you come off of the "prep"

A good coach will be honest with you and tell you exactly how much preparation you need to do a show.  If you have not been consistent and serious about training and nutrition, then a show is a long term goal.  It should not be used because you want to lose weight.

There are no string beans here

When I first started training for this 2 years ago, I said I wanted to look like Serena Williams.  I have a vision of looking strong and powerful like 8x Ms. Olympia, Lenda Murray (seen on the right).  Now I am nowhere near this level, but I would much rather look like this with those types of cakes and legs than to look like a string bean with no shape but skinny.

I have never looked like a string bean and I don't ever plan on looking like a string bean.

So for me, when people think that I am doing this because I want to get skinny I just have to correct them.  No..no..no...I want to look strong and powerful with lots of curves and shape to my body.

So no, I am not leaning down so that I can look frail and thin.  

My goal is to look full and strong.

Putting in Work

Fitness Competitions are not a weight loss method because the actual prep is not sustainable as a lifestyle for most people.

Training takes a lot of time and effort. Oh you need to get in workouts.  Either get up at 5 a.m. or Stay until 9 p.m. until you get it all in.  Prepping for a show is putting in work.  It isn't going out for happy hour, drinking wine on Sundays, or going out to restaurants every week.  It's  eating what's on your plan, no alcohol, and bringing your own food to the restaurant, and keep going during the workout even though you're sore and tired.

How many think that they can keep that going for the rest of their lives?

I know I sure don't plan on it.  While I am in prep mode, I am focused but once the show is over I will be less regimented and get to enjoy my life with a few extra pounds.  

Good nutrition and Exercise is a lifestyle.  

Competition Prep should not be a lifestyle 365 days a year.  So many people who go that route end up burning out , rebounding with massive weight gains, and hating competing/fitness altogether because they did not have balance.  

I love myself either way it goes

As we get closer to the show and I began to change even more physically, I will have more to say on this topic.  The truth is that I know that getting into competition shape isn't going to change the core of who I am. I will be proud that I set a goal and achieved it, but I also know that my life won't suddenly become magical and happy.  

I'm not looking to competing to fill a void in my life.  I'm doing it for the challenge and above mentioned reasons.   I know who I am, I'm secure in who I am, and I love who I am on the inside.  I don't place my hope or joy in a leaner body or being a size 2.  I love myself whether I'm 160 lbs or 140 lbs.  

For the record if anyone is keeping track at home, there was a time I said "Oh if I lost weight then ________ wouldn't have happened".  Well guess what?  I lost about 15 lbs and the same thing happened!  It had nothing to do with my weight or any of that nonsense.

So I have learned that we just can't blame our problems or being unhappy on weight.  It's a manifestation of something deeper.

I think I've made my point!!!

Happy Training!!