Fad diets come and go every year. Think of single-food diets (like The Grapefruit Diet), semi-fasts (like detox diets), meal replacement diets (like Slim Fast), and food group reduction diets (like the Atkins Diet, one of many iterations of the low-carbohydrate diet). They all promise rapid weight loss, and most require us to purchase something (books, pills, potions…$$$). Some can be quite expensive! And the diet industry, of course, is not interested in our health or the long-term effects of the diet; it is profit-seeking and relies on repeat customers. But the marketing works! Americans spend billions of dollars every year seeking these weight-loss shortcuts.
This year, steer clear of fad diets. For one thing, they don’t work. Some may offer short-term results (although initial weight loss is often water), but they don’t help you to establish practical, healthy eating habits to maintain your weight in the long term. Fad diets can also result in the loss of lean muscle, which can reduce your metabolic rate (so your body will burn fewer calories each day). Some call for limiting important sources of nutrients, like healthy whole grains. Finally, fad diets have a very high failure rate; most people experience weight regain after dieting. For many, this leads to a pattern of yo-yo dieting that can put unnecessary strain on the heart.
Rather than “dieting” this year, consider adopting gradual changes to improve your regular diet. Make healthy choices a part of your lifestyle. And join the WellCats Nutrition Facebook group for ideas and support!
Williams G. The Heavy Price of Losing Weight. U.S. News & World Report. January 2, 2013. http://money.usnews.com/money/personal-finance/articles/2013/01/02/the-heavy-price-of-losing-weight.
Photo credit: http://health411-ra.blogspot.com/2010_10_01_archive.html
Popsicle Run 4-Miler/3k/1k
Date: Monday, July 04, 2016
Time: 7:00 am CDT
Kyle, Texas 78640
4-miler is $20 for all participants. 3K is $15 for all participants; 1K is $10 for all participants
In order to increase muscular strength and/or size (remember, muscular size is influenced by several factors, including genetics and hormones) we have to challenge our muscles to work beyond their normal capacity. The result is micro-damage to the tissue, which stimulates changes in muscle fibers. These changes increase the amount of force the muscle is able to exert. This process is the basis of muscular strengthening. But repairing and building muscle tissue requires time, energy and resources. When our bodies don't get enough of what they need to complete this process, we won't see the results we're looking for.
Depending on the size of the muscle, the intensity of the work out, and individual factors it could take up to three days for the body to repair and recover. New exercisers or those making significant changes to their workout routine often experience muscle soreness during this period. As a general rule, a recovery period of two days for smaller muscle groups and three days for larger groups is recommended. However, "recovery" is not synonymous with inactivity! Activities such as swimming, light jogging, or yoga are just a few examples of ways to stay active while allowing your muscles to recuperate from a strength training session.
And what about life outside the gym? In addition to a break from heavy lifting, your body needs good nightly rest. A lot of muscle recovery happens during sleep, so be sure to get several hours of restful sleep at night, especially when training. Dim lighting, loose clothing, and at least an hour of screen-free time before bed can help you fall asleep faster and sleep more soundly.
And last but never least, don't forget nutrition! Building muscle tissue requires fuel. You've probably already heard that adequate protein intake is key, but it's important to note that more protein doesn't necessarily equal more results. Gains in strength and size are determined by the individual factors mentioned above, combined with the amount of increased workload. So while your body certainly needs protein to grow muscle, continue to strive for a balanced diet that incorporates all essential nutrients. And stay hydrated!
We hope you've enjoyed our June series on muscular strength, in honor of Men's Fitness Month. Have a safe, fun and active Independence Day weekend, from your fitness family at Total Wellness!