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Hamptons.com
January 16, 2013

Aerobics Is Not The Key To Weight Loss

Barbara BrensekebyBarbara Brenseke
in Recreation
Home Recreation

When you are trying to change your physique there are things that you must do to make the most out of your efforts. Different changes will require different actions. The cause and effect relationship between what you do and how it effects the outcome is most evident when you are pushing your body to look, feel, or perform differently.

If you just want to run off the pounds and not watch your calories, you won’t succeed. The same is true if you are trying to eat properly to get you stronger, it just won’t happen. Here’s why, when you exercise your metabolism begins to speed up. What follows is your appetite increases. So the same amount of calories you ate to feel full before, is now increased so your body can preserve precious muscle mass. It doesn’t make sense to burn more calories if you are not going to keep track of the calories going in.

Bottom line, eating more protein will not directly cause a person to become more flexible, faster, or stronger. At the same time, yoga, weight training, and sprints will not necessarily get you thinner. Of course eating protein can help you get stronger and sprints can help you to lose weight, but these are not the primary effects.

If you want to lose weight, an exercise program is imperative, yet, still secondary to what and how much you eat. If you want to become stronger or perform better, diet is imperative and still not as important as training. You must diet to get leaner, you must train to get stronger. Don’t try to solely to run off the pounds, and don’t eat gobs of protein to get stronger if you are going to sit on the couch and play X-box.

You may have been told that running is the ultimate fat burner but the effects of running stop the minute you hop off the treadmill. Build more muscle and you’ll keep your body burning fat all day long. According to one study, adding just two sessions of heavy lifting each week can reduce your body fat by three percent without cutting calories. Another study from the University of Alabama showed that dieters who lifted heavy weights lost the same amount of weight as dieters who did just cardio, but all the weight lost by the weight lifters was primarily fat while the cardio group lost muscle along with some fat. Adding muscle translated to smaller clothing sizes than their less muscular counterparts.

If you want more definition, lift heavier. Women are always hesitant about lifting heavy because they don’t want to look like a body builder. This can’t be further from the truth, since women cannot get bigger muscles because of low testosterone levels. Lifting heavier has the potential to make women more defined.

You may burn more calories during your 1-hour cardio class than you would lifting weights for an hour, but a study published in The Journal of Strength and Conditioning Research found that women who did weight training burned an average of 100 more calories during the 24 hours after their training session ended. And the effect is magnified when you increase the weight, as explained in a study in the journal Medicine & Science in Sports & Exercise. Women who lifted more weight for fewer reps (85 percent of their max load for 8 reps) burned nearly twice as many calories during the two hours after their workout than when they did more reps with a lighter weight (45 percent of their max load for 15 reps).

Lifting lighter weights for more reps is great for building muscle endurance, but if you want to increase your strength, increasing your weight load is key. Add compound exercises such as squats, deadlifts, and rows to your heavy weights and you’ll be amazed at how fast you’ll build strength.

Your body is born with pre-conceived places it wants to store fat, a University of Alabama study found that the women who lifted weights lost more intra-abdominal fat (deep belly fat) than those who just did cardio. This not only helps you lose your belly fat and look better in a bathing suit, but it also lessens your risk of diabetes, metabolic syndrome, and some cancers.

Lifting heavier weights and building strength as a result comes with a big self-esteem boost. Your strength will not only show in your lean, toned body, but in your attitude as well.

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LOCAL EVENTS

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September 22 @ 06:00 PM - October 27 @ 08:00 PM
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Get Jessica Chastain’s Golden Globe Glow With Ole Henriksen

Get Jessica Chastain's Golden Globe Glow With Ole Henriksen

  • The History Behind The Two Most Prestigious Golf Courses in The Hamptons

With more than 140 golf courses across Long Island’s 118 Miles, the Hamptons is home to 15 of those courses two of which rank numbers 4 and 7 in the top 100 Golf Courses in the world. They say Long Island’s water makes for the best bagels, so it must be something in this soil that makes these famous greens.

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#golf #golfcourse #hamptons #history #southampton
  • Iconic Marders, More Than a Nursery

“Marders” is the high essence of a Hamptons Nursery and so much more. It is the epitome of success, situated on 40 acres of prime Bridgehampton real estate. Charlie Marder of 120 Snake Hollow Road, along with his wife Kathleen have built a monument that has been providing their expertise and services to the residents of the Hamptons for about fifty years.

The stories are now folklore. Back in the day, usually wearing his trademark suspenders, Charlie was ever ready to move the largest trees of the Hamptons whether they were to be planted, relocated, or removed. He once boasted to this reporter that he had the record for the widest load moved by the Shelter Island South Ferry. Charlie said he deposited a tree onto the ferry on one side and fetched it off the ferry on the other side, recalling, “The tree was wider than the ferry, sticking out on both sides.” @marderslandscaping

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  • So many incredible events this weekend! 

From Westhampton to Montauk, Hamptons.com has curated the ultimate list for you!

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  • Chef’s Spotlight: Casual Luxury, Jean-Georges at Topping Rose House

Topping Rose House, nestled in the heart of Bridgehampton, is a beacon of sophistication and culinary excellence in the Hamptons. This iconic destination has earned its reputation as a bastion of luxury and style, making it a must-visit for locals and visitors alike seeking an unforgettable dining experience.

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  • Discover Hamptons History with East Hampton Historical Society’s Guided Tours

We all know that September is the best month in the Hamptons. The summer renters have mostly gone (we’ll miss you!). The weather practically demands that you go out for a walk. Maybe you’ve been too busy at the beach or planning activities for the kids, but now that it’s September, take a stroll, stretch your legs, and explore the rich, beautiful history around the Hamptons.

The East Hampton Historical Society is hosting Guided Walking Tours around the Hamptons all September long, so stay a while and listen.

I love walking tours not just because of the guides, who are great storytellers, but the company and conversations sparked with other attendees. We’re the kind of people you’ll see, hands on hips, squinting to read the well-worn plaque on a historical monument. The people who read those brown signs, who pick up and read the local leaflets at a museum or hotel lobby.  @easthampton_histsoc

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When most people think back to the one that got away, they think about relationships.

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