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Training senior adults. My methods surpass new studies.

Training senior adults

Last week I came across a new study by researchers at Wake Forest University. I had to read it twice to actually believe it, and a couple of times again before writing this post.

I´ve highlighted the “shocking” results so we can go straight to the point:

This is what Glenda achieved in 12 weeks, not 18 months! If you permit me, I think the training period time is the first achievement. Who wants to wait 18 months to see results? I´d love to know you if that´s so!

Glenda lost 11 pounds in 12 weeks, compared to 17 pounds in 18 months achieved by the study participants. 

Also, she gained 8,4 pounds of lean muscle, compared to 20% muscle mass loss in the study.

Side note, the weekly comments Glenda were doing each week in the measurement table were priceless.

These are the data that I can present to you, the conclusions are yours.

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How a high-protein diet and regular exercise will help you lose body fat and improve your health

After six weeks, it´s time to review Glenda´s progress. I know you´re expectant! You can see in the picture that the changes are clearly visible. If you are a recent follower of this blog and you do not know Glenda, you can read the first part of her story here.

I like the before and after pictures like anyone else but I recognize that a picture is highly subjective and depends on too many factors like light, place, who took the picture, etc. And honestly, a picture doesn´t give too much information to any trainer. It´s great for ads but it doesn´t make our job any easier. So, here are her measurements over these six weeks:

Glenda 6weeks

Looking at the numbers, you do not need to be a trainer to check that her body fat percentage has decreased (from 44.7% to 33.2%), just like her total fat mass (from 68.0 to 47.5). You can also see how her muscle mass has increased from 84.0 to 95.5. This is the reason why not all of the fat loss is reflected in the total weight, she has also gained muscle.

You can also check that she lost inches in the typical conflict areas: abdomen, waist, and hips. Exactly where she (and anybody) wants to lose inches!

These results are available to anyone if you have a proper diet and exercise program. Yes, lifting weights helps lose fat. How? The muscles consume calories. The more muscle mass you have, the more calories your body will consume. That´s why you need a high-protein diet, to preserve and build muscle. If you restrict your protein intake, your body won´t be able to repair and grow your muscles after your workouts. Is she drinking protein shakes all day long? NO! She´s just eating the right amount of macronutrients (protein, carbs, and fats) every day. She eats what she wants any given day, picking from the recipes I gave her, but taking care of the amount she needs. She makes 5 small meals per day, and she tells me every week that she loves the recipes.

Also, she kicks the gym four times per week… and she hurries up to message me every time she receives a compliment. I couldn´t be happier!! I´m not going to tell you her workout routines, but I can swear that I don´t torture her with burpees, planks or deadlifts. It´s all much easier than that: circuit training, isolation exercises, and some light cardio.

I asked her for some pictures to show you her progress, but we also got some great news from her doctor that she is willing to share with you so, she emailed me these lines about it:

“Hi, David!

I just had an appointment with my pulmonary specialist. I had a constant cough when I last saw her, which was before I started working out with you. When she tested me this week; I could take deep breathes with NO COUGHING!! and she asked what I was doing differently. I told her that I had been working out online with you; and that you had given me suggestions and guidelines for my diet… and what to drink!

She said “I can’t believe it! You’re healed! You are completely cured! So I don’t expect that I will be seeing you again.” WOOOHOOO!

And today, I was wearing a shirt that I had bought right before I started working out with you.

Glenda March1

At lunch, some of my friends said how loose it is and I pulled it tightly…

Glenda March2

even I was surprised. I haven’t completely gotten used to being healthy and not so fat.. and I am going to do even better this last month!! THANK YOU!!!!!!!!!!”

And here she is proud, showing her stomach before the egg hunt on Palm Sunday:

Glenda March3

Every person is different and has special needs. If you have read this far and you are not reaching your goals, put me to the test and sign up for the 14-Day free trial, you will see what I can do for you.

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30 healthy quinoa recipes

Quinoa recipes

Quinoa is a grain crop that is grown for its edible seeds. It technically isn’t a cereal grain, but a pseudo-cereal. In other words, it is basically a “seed” which is prepared and eaten similarly to a grain.

Quinoa was an important crop for the Inca Empire back in the day. They referred to it as the “mother of all grains” because the Incas believed it increased the stamina of their warriors.

Here are sone health benefits of quinoa:

Protein rich

It is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.

Control diabetes

Contains almost twice as much fiber as most other grains. Fiber helps to prevent heart disease by reducing high blood pressure and diabetes, lowers cholesterol and glucose levels,  and may help you to lose weight because it makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food.

Boost circulation

Contains Iron, which helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. It also increases brain function because the brain takes in about 20% of our blood oxygen. 

Tissue growth and repair

Contains lysine, essential for tissue growth and repair.

Lower blood pressure

It is rich in magnesium. Helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. 

Increases energy

High in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.

Antioxidant

Quinoa has a high content of manganese, an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.

30-Day Custom meal Plan

Good health and a fit body start in the kitchen
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8% body fat loss in 3 weeks

Glenda won my last contest three weeks ago. Her biggest problem was that she ate too much fast food and industrial bakery. Nor did she drink too much water. So we focus on their eating habits and add a training circuit four times a week. She has already lost 8% body fat. This was Glenda:

And this is her progress, in numbers:

You´ll have to wait to see her new image until we finish, but you can see how she loses weight, the perimeter of his belly is reduced, she loses body fat, and she gains some lean muscle mass. Also, she wrote me an email last week that I´d like to share with you:

“David,
        I luckily have had the opportunity, as you know, to work with you online. I could NEVER have imagined how it would change so much of my daily routine in such a positive way!! I just wanted to thank you and tell you some things that have gone terrifically RIGHT!
 
      I was overwhelmed by the instant response to the questions you had concerning what goals I wanted to achieve and my physical state (WHICH HAS IMPROVED VASTLY!) my likes and dislikes and allergies to foods, etc.
 
    Overnight , you had figured out my dietary needs , my body fat% and exactly what plan for workouts I should do. Then days in, I had a little medical tweak and almost instantly you had a new plan that I could follow. I think you are an amazing, insightful, innovative trainer!!
 
     I know you did not intend to actually change my life style but IT IS WONDERFUL!! Before I started this online training and diet diary; I ate so much just bad stuff and drank probably 1000 calories a day in super sweetened coffee and my gin and tonics;-) and I woke up tired and stayed that way most of the day.
 
      Now that I keep that dietary diary; my water intake has gone to  8 glasses a day …my coffee is unsweetened and no more than 2 cups and the gin and tonics are 1 a day…my snack habits of candy and pure carbs has changed to apples and bananas.
  
       I wake up earlier and go straight to the gym after a light healthy breakfast. I have loads of energy and I’ve lost 7 pounds in nearly 3 weeks!!!!!!!!!
          
          My husband LOVES those new meals! For the first time in FOREVER, he actually wants to help pick out meals. It’ s more than checking off the box and his habits are changing, too!
 
      I have told my friends! I wish I could tell others that if they have an opportunity to work with you and they don’t take it that they are missing out on a truly beneficial experience!
 
      I love the chat information everyday..There’s so many remarkable things I want to say to you about you.
Mostly THANK YOU!!!!!!!!!!!!!!!”

I am really grateful to work with Glenda, because she is super motivated, very funny (always have some funny anecdote to tell me), and does everything I suggest, apparently effortlessly!! 

The next one could be YOU

14-Day FREE TRIAL

As your personal trainer, I will design a training program and meal plan custom built to your needs as well as goals and I will help you understand how to implement the program.
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30 healthy kidney beans recipes

Kidney beans recipes

Let me share with you some healthy kidney beans recipes. True to their name, these beans are kidney shaped. They are especially good in simmered dishes where they absorb the flavors of seasonings and other foods with which they are cooked.

The most notable health benefits of kidney beans include:
  • their ability to detoxify the body,
  • improve digestion,
  • lower blood pressure,
  • lower cholesterol levels,
  • increase muscle mass,
  • prevent diabetes,
  • boost circulation,
  • stimulate the immune system,
  • aid vision health,
  • promote strong bones,
  • support energy levels and
  • strengthen cognitive health, among others.

Control Diabetes

Their high level of dietary fiber is great for people looking to control their diabetes or lower its risk. High-fiber foods regulate the amount of blood sugar and insulin, helping to reduce the dangers of spikes and drops in glucose, and stabilize energy levels.

Lower Cholesterol Levels

Another major benefit is their ability to lower LDL cholesterol levels and reduce the risk of coronary heart diseases. Kidney beans can help lower your chances of developing atherosclerosis and suffering a heart attack.

Promote Muscle Growth

Kidney beans are one of the best sources of plant protein. A single cup offers nearly 15 grams of protein. Lean protein breaks down into crucial amino acids that are used for energy production and the growth of muscle tissue, so if you are trying to bulk up and burn fat, kidney beans are an excellent option.

Boost Immune System

Kidney beans contain more than 10% of your daily recommendation of vitamin C in each cup. This can stimulate the immune system and promote the production of white blood cells, first line of defense against foreign pathogens. It is also critical for collagen production, and thus helps repair processes throughout the body.

Eye Care

Boasting a high level of beta-carotene, which breaks down into vitamin A, kidney beans are known for their impact on vision health

Lower Blood Pressure

1 cup of kidney beans holds 20% of your daily recommended amount of potassium, a vasodilator that can boost heart health. Potassium helps to lower the risk of heart attack, stroke and coronary heart disease.

Boost Circulation

Kidney beans provide more than 20% of your daily recommended amount of iron. Iron is a key component in the production of red blood cells. A diet high in kidney beans will boost circulation and cardiovascular health. Also increasing energy levels and delivering oxygen to extremities and areas of the body that need resources the most.

Increase Bone Mineral Density

The list of minerals found in kidney beans includes phosphorus, magnesium, copper and manganese. All of them play a role in bone mineral density. Increasing your mineral uptake will lower your risk of developing osteoporosis, keeping you strong and active as you age.

Stimulate Energy Production

Manganese plays dozens of key roles in the body, including the production of enzymes that are involved in energy production and mitochondrial function. This means more accessible energy in the body if you add these beans to your daily or weekly diet.

Prevent Alzheimer’s Disease

Neurodegenerative diseases come in many forms, but when it comes to preventing memory loss, thiamin has been heavily researched. Kidney beans possess high levels of this vitamin (B1), making it an ally for people as they age. Particularly, if they are at risk of cognitive decline or suffer from high levels of oxidative stress.

Improve Digestion

The most well-known health benefit of kidney beans is the impact it can have on digestion. Dietary fiber stimulates the production of gastric juices and promotes peristaltic motion, which keeps the bowels moving normally. Regular consumption can help prevent symptoms of constipation and bloating, while also lowering your risk of hemorrhoids and ulcers.

30-Day Custom Meal Plan

A meal plan is ideal for someone who understands the importance of nutrition and already makes good nutrition sources but needs help dialing the process in. A meal plan provides a customized schedule for calories, macronutrients, and meals.
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Flabby-Assed to Fabulous with Chape Fitness: 1M 1W Update

Mliae continues to do a great job and going in the right direction. After her surgery, with the hormone problems that it entails, we knew that the progress was going to be slow, but we are about to hit under 69 kg.

Also, the migraines do not help and I did not expect them to be so often, so I’ve changed her training routine to one more bearable.

The good news is that despite the medication and hormones, which retain fluids, the weight fluctuations are no longer so extreme and we are losing weight in a consistent manner. This is partly because she has managed to drink at least a liter and a half of water daily. This may seem little to you, but it’s almost double what she used to drink.

The best part is that she herself is finally seeing results and realizing that she is more toned and her abdominal perimeter is shrinking.

via Flabby-Assed to Fabulous with Chape Fitness: 1M 1W Update

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Not all calories were created equal

How many of you have been told that if you burn more calories than you eat, weight loss will be inevitable? How many of you have discovered that this advice does not seem to apply to you no matter how hard you try?

Then you think, “I must be doing something wrong, I’ll exercise more and I’ll eat fewer calories than I already am, that should work!” Unfortunately, more often than not it doesn’t.

You might think that a calorie is a calorie. But the way the body breaks down carbohydrates, protein and fat, and the effect they have on our bodies differ vastly. Instead of just counting calories, you should take care where these calories come from. The source of the calorie changes how you digest it and how you retrieve energy from it.  Even more important is the fact that different foods and macronutrients have a major effect on the hormones and brain centers that control hunger and eating behavior. The foods we eat can have a huge impact on the biological processes that govern when, what, and how much we eat.

Selection of food for weight loss

Protein

Protein keeps us feeling fuller for longer by slowing digestion, but its primary role in the body is to maintain and build new cells, growing and adding new tissues. Protein is beneficial for weight loss, as it contributes to satiety and offsets the amount of lean muscle that is burned for energy, in addition to fat, during a calorie deficit.

Proteins provide about 4 calories per gram but there are higher quality proteins, which may reduce appetite and optimize muscle repair and recovery (fish or eggs), and lower quality proteins (hamburger meat) that are loaded with branched-chain amino acids, which have been linked to metabolic disease and insulin resistance.

Carbohydrates

Carbohydrates are by far the most complex because our bodies use the different types of carbohydrates (such as fiber, starch, and sugar) in very different ways. Carbohydrates are used by the body as a quick source of energy, particularly for the brain, liver, and muscles.

All carbohydrates provide 4 calories per gram (with the exception of fiber, which our body can’t digest). Though not a source of calories, fiber is considered a high-quality carbohydrate since it slows digestion and moderates the absorption of other nutrients, like sugar. For this reason, high-quality carbohydrates typically contain fiber and are minimally processed. These include fruits, vegetables, whole grains, and legumes. Lower-quality carbohydrates almost always lack fiber and add little more than “empty calories” to our diets.

Carbohydrates have been categorized as simple or complex in the past but many doctors are pulling away from those narrow categories and moving toward glycemic index. An apple is a simple carbohydrate because it is digested quickly by the body, but the fruit is better for you than other simple carbohydrates like chips or crackers. That’s why the glycemic index as a more accurate measure of a food’s value (good or bad). When something has a low glycemic index, it raises your blood sugar levels slowly, increasing your insulin levels gradually.

Apple 600

Focus on low-glycemic foods like whole-grain pasta, wheat bread, fruits, beans, and nuts. High-glycemic foods include candy, croissants, and scones. By choosing the low-glycemic foods and thus the minimally processed foods, people can lose more weight, feel fuller longer, and remain healthier.

Let’s take it a step further and compare calories from two different types of sugar: glucose and fructose.

Starchy foods like rice, potatoes, and pasta are predominantly made up of glucose, a simple sugar that can be burned for energy by every cell in our bodies. It’s stored in our liver and muscles for a quick source of energy during exercise or while we sleep. Unprocessed starchy foods, like brown rice, potatoes with the skin on and whole-wheat pasta, contain the food’s natural fiber as well as some vitamins and minerals.

Fructose can only be broken down in the liver. It’s also the sweetest tasting of the three simple sugars. In nature, fructose is found in fruits bound tightly to indigestible fiber that, as we already know, reduces and slows its absorption. Unfortunately, the majority of fructose in our diets isn’t from fruits (it’s from calorie-containing sweeteners added to sweetened beverages and the majority of processed foods). Fruits also have fiber, water, and significant chewing resistance, which mitigate the negative effects of the fructose. So, try to change these processed foods for real fruits.

Calories in fruits [Convertido]

 

 

Fats

In addition to being a potent and flavorful source of energy, fats slow digestion, deliver important fat-soluble vitamins to the body, and provide important building blocks for every one of our cells.

All dietary fats provide about 9 calories per gram but some fats are better for our health than others. For example, polyunsaturated omega-3 fats, found in foods like wild salmon and flaxseed, have protective, anti-inflammatory properties, whereas artificial trans fats have been linked to increased inflammation and heart disease.

A study funded by the Sugar Research Foundation (SRF) from the 1960s found that cholesterol and fat were the main contributors to weight gain and responsible for an increased risk for coronary heart disease. With fat removed, food lost taste and appeal, so manufacturers added sugar to combat this. The intake of sugar and processed carbohydrates went up, while our intake of fat went down. Dr. David Ludwig, a professor in the Department of Nutrition at the Harvard T.H. Chan School of Public Health, says “Overall, these processed carbohydrates are worse than the fats they replaced.

Also, very-low-fat diets may actually slow a person’s metabolism down to a level where it is not burning calories as effectively as it could, says researcher David S. Ludwig, MD, PhD, who directs the Optimal Weight for Life program at the Harvard-affiliated Children’s Hospital in Boston.

The thermic effect of food

The thermic effect of food is a measure of how much different foods increase energy expenditure, due to the energy required to digest, absorb and metabolize the nutrients. Different foods go through different metabolic pathways. The more efficient a metabolic pathway is, the more of the food energy is used for work and less is dissipated as heat.

The metabolic pathways for protein are less efficient than the metabolic pathways for carbs and fat. A large part of the protein calories is lost as heat when it is metabolized by the body. This is the thermic effect of different macronutrients:

  • Fat: 2-3%
  • Carbs: 6-8%
  • Protein: 25-30%

If we go with a thermic effect of 25% for protein and 2% for fat, this would mean that a 100 calories of protein would end up as 75 calories, while a 100 calories of fat would end up as 98 calories. Studies show that high protein diets boost metabolism by 80 to 100 calories per day, compared to lower protein diets.

Put simply, high protein diets have a metabolic advantage. If people increase their protein intake, they start losing weight without counting calories or controlling portions. Protein puts fat loss on autopilot.

Ultimately, the quality of what we eat impacts not only our weight but also our overall health and well-being.  Counting calories alone doesn’t work because ultimately it matters where those calories come from; this matters more than the number of calories ingested.

Do you think any of your friends should read this? Please, share on your favorite social network.

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Flabby-Assed to Fabulous with Chape Fitness: Month One in Review

Our first month working together is over and Mliae has done a great summary. In any case, although she is very focused on her weight, I would like to point out some advances that the scale can not reflect.

  1. She has lost 2.9 kg of body fat.
  2. She has gained 1.9 kg of lean muscle. This is why the scale has only come down a bit, she has a little more muscle, which is great.
  3. She is starting to drink enough water on a regular basis, creating a healthy habit that will be reflected in her body weight.
  4. She no longer skips meals, almost does not eat sweets and eats fruit often.
  5. She never skips a workout, even if she is tired or has migraines, which shows an enviable determination.

Do you want to read her experience on her own words? Follow the link:

via Flabby-Assed to Fabulous with Chape Fitness: Month One in Review

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Mliae´s Week 3 update

I have to say that I am very proud of this girl.  After a mentally tough week with the weight fluctuations and despite all the stress, she continues doing her workouts and adjusting to the diet and we begin to see results, we lose body fat and we gain lean muscle.

The least known part of personal training is that sometimes we have to act as therapists and focus more on the mental aspects of the client rather than on diet or exercise. I know that everyone wants to do a week of diet and exercise and see instant results, but that just does not work that way. And we have to take the time to explain and make them understand it.

This week has been hard for her, even suffering from migraines she has managed to keep training and maintain her diet.

Please be nice and leave a spirited comment on her blog.

via Flabby-Assed to Fabulous with Chape! Week 3 Update

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Your scale, body composition, and weight fluctuations

The biggest problem with the scale is that it only shows a number. In terms of tissue type, the body may be analyzed into water (blood, lymph, urine), fat, muscle, bone, carbs (glycogen and glucose), nervous tissue (brain and nerves), hormones, connective tissue, contents of digestive tract (including intestinal gas), air in lungs, and epithelium. The scale shows your total body weight.
Obsessing over what the scale says without considering body composition is where the trouble begins. Your ratio of fat to muscle is known as body composition and it’s one of the ideal ways to judge your progress. Instead of obsessing over the reading on the scale, shift your focus to body composition.

Body composition

The percentage of fat varies from person to person, but even an obese person has more water than fat.
The adult human body averages 53% water. This varies by age, sex, and adiposity. In a large sample of adults of all ages and both sexes, the figure for water fraction by weight was found to be 48 ±6% for females and 58 ±8% water for males. Your body weight can fluctuate 2-4 pounds a day or more from shifts in water alone.
In a lean adult, the percentages of protein and water are comparable. It’s about 16%. Muscles, including the heart, contain a lot of muscle. Hair and fingernails are protein. Skin contains a large amount of protein, too. Muscle is the weight you want to keep. Fat is the weight you want to shed. Even if you’re not an athlete or bodybuilder, you should still set goals to develop and maintain muscle not only for how it looks but also for what it does for your metabolism, your strength, your health and even your confidence.
Carbohydrates are stored in the muscle as glycogen and water are stored along with them. That’s why your weight can go up a few pounds when you eat more carbs. Add sodium (salt) and you may gain even more. Humans use glucose as an energy source, there isn’t that much of it free in the bloodstream at any given time. Sugar and other carbohydrates only account for about 1% of body mass.
Minerals account for about 6% of the body. They include salts and metals. Common minerals include sodium, chlorine, calcium, potassium, and iron.
The scale is not your enemy. It can be your friend if you know how to use the number as part of the feedback you need to progress and make course corrections. What matters the most is body composition, not just body weight.
Simply remember the difference between body weight, muscle weight, and fat weight. This knowledge will change the way you think about diet and exercise, changing the way you act. You’ll act smarter! You’ll start thinking about muscle!

Measure your body perimeters

To measure our body circumferences, all you need is a dressmaker tape. Place the tape around the body without pressing.
Antropometria Evernote.png
  • Neck: Relaxed, measure the circumference of your neck around your widest point.
  • Shoulders: Relaxed, arms at your sides, measure around the widest part of the perimeter.
  • Chest: Measure the circumference of your chest around your widest point.
  • Bíceps: With the arm relaxed and hanging beside the body, measure the horizontal circumference at the midpoint.
  • Abdomen: Relaxed, measure the horizontal circumference at navel level.
  • Forearm: Arm hanging beside the body and slightly separated from the trunk, measure the perimeter at the widest point.
  • Waist: Relax your abdomen, measure the narrow horizontal perimeter of the torso.
  • Hip/Glute: With both feet together, measure the maximum circumference of the hip.
  • Thigh: Standing with legs slightly apart, measure the maximum horizontal circumference just below the gluteal fold.
  • Calf: Standing with legs slightly apart, measure the maximum horizontal circumference between the knee and ankle.

With this measurements, calculate your body composition.

Weight fluctuations

Don’t worry if you get on the scale and find that your weight has gone up or down a few pounds from the day before. The amount of food you eat, how much water you drink, how much you exercise and how much you’ve gone to the bathroom can all temporarily influence your weight. Weight training can cause your muscles to retain water, and your body may also retain more water if you’ve eaten a lot of carbohydrates. Salty food intake, hormonal fluctuations, and constipation can also affect your weight, temporarily making you a few pounds heavier than usual.
Reasons why body weight fluctuates daily:
1) Sodium: Think of your body like a pendulum scale. If you eat more salt than usual one day, your body will react by trying to balance the scale by retaining more water. Eat less salt than usual, and you have the opposite effect. If you eat a lot of salty food, you retain fluid, causing you to feel bloated and potentially see a higher number on the scale.
If you´re trying to lose weight, avoid these salty foods:
  1. Pretzels: Naturally low in fat, and some are made with whole wheat. But you can get a lot of sodium from them, especially if you don’t stop at a 1-ounce serving.
  2. Pasta sauce: Many are very high in sodium, often with more than 600 milligrams of sodium per 1/2 cup serving.
  3. Instant noodles: Instant noodle soup cups or packages are easy, inexpensive, and taste pretty good. But one serving will deliver about 750-950 milligrams of sodium (depending on the brand and the flavor).
  4. Mixed nuts: Nuts are a smart snack, giving you “good” fats, fiber, and protein. Naturally, nuts have almost no sodium, but nut mixes often have added salt, so check the label.
  5. Spicy chicken tenders: One order (three pieces) of spicy chicken tenders from a fast-food chain or restaurant can add more than 2,100 milligrams of sodium.
  6. Tortilla chips: Most tortilla chips are dusted with salt, totaling at least 250 milligrams of sodium per 2-ounce serving.
  7. Bottled Salad Dressing: Can have as much as 400 milligrams of sodium per 2-tablespoon serving, depending on the flavor and brand of the dressing.
  8. Lunch meats: Processed meats have salt and sodium for shelf life (or food preservation) and taste. Packaged lunch meats, even when they look like they have just been carved, contain about 560 milligrams of sodium or more per 2-ounce serving.
  9. French fries: Even the smallest size of fast-food french fries adds at least 250 milligrams of sodium.
  10. Fast Food burger or sandwich: One fast-food burger or sandwich alone can have more sodium than you should get in a whole day.
2) Alcohol: This diuretic causes dehydration in the body, which leads to water retention. The water retention is a result of your body wanting to make up for the difference in water levels drinking alcohol has caused. Also, alcohol stimulates your appetite and wrecks your self-control regarding the amount of food that you consume.
3) Carbohydrate intake: The body turns the majority of eaten carbs into glucose for immediate energy, storing them in the liver. Glucose that is not used for immediate energy, turns to glycogen. Glycogen is stored in the muscle tissue, which can lead to water retention. To save each gram of glycogen, we need three grams of water. This is why endurance athletes who carb-load tend to gain water weight in the days leading up to their races, and why people on low-carb diets lose weight so quickly at first. Aa low-carb diet often leads to rapid weight loss, but it is not fat you’re losing, it’s the body using up the stored glycogen for energy, which causes less water to be retained, leading to weight loss (not fat loss).
4) Strength training: Lifting weights or doing body weight exercises causes trauma to muscle tissue. The muscle rebuilds itself and grows, making you stronger and more toned. Part of the body’s response when repairing microscopic tears in muscle is fluid retention.
5) Dehydration: While bodybuilders and fitness models often intentionally cut down on water before competitions or photo shoots to show off more defined muscles, depleting your body of liquids can actually make you retain water. When we don’t drink enough fluids, our bodies hold on to whatever water we do have in us to maintain fluid balance. Then, our kidneys excrete fewer fluids via urine because they’re training to maintain that balance, and that can make the scale go up.
6) Restroom usage: 1-3 pounds a day of body weight change can be seen by using or not using the restroom.
7) Hormones: Most women are probably familiar with this one already. Experts believe that water is retained when hormones fluctuate, especially about one week prior to your period.
All of these can make your body weight go up or down without causing an increase or decrease in body fat. They are not necessarily areas you need to overly concern yourself with controlling, but hopefully now that you know a little more into how and why the number on the scale is not stable, you will relax a little when you step on the scale and it’s not necessarily what you were expecting.

Sustainable fat loss

The human body is always trying to maintain water balance for our overall health.
One to two pounds of weight loss is considered to be a healthy amount of weight to lose in a week.
Why is more weight not better? If you lose more than the 1-2 pounds in a week, it most likely not just body fat. It could also be muscle tissue, water weight, etc.
Do you need help to achieve your fitness goals? I still have some available spots.
Do you think any of your friends should read this? Please, share on your favorite social network.