Q: Since the start of the New Year, I have tried working with a personal trainer, a Pilates class, a Body Pump class, and a kettlebell class. None of these have shed any weight off my frame and I have actually added an inch to my waist. What is the answer to all these choices?
A: This is the time of year that I see many people get frustrated if their body isn’t responding the way they wanted or hoped it would to adding exercise. Unfortunately, it just isn’t as simple as add a few classes here, a session or two with a trainer there, and then “Voila!” transformed. No, it takes much more then that… It takes, what I call, the three C’s of weight loss (no we are not going shopping for a new diamond…).
First, comes Consistency. When I see a facility trying to launch a new class, or the newest “fad” routine, the most important thing that they do is try and get a long-term commitment out of the prospective client. When they require someone to attend an hour-long exercise session at least 2-3x a week for 8 weeks they can almost guarantee results (in fact some do). Without changing anything else in their lifestyle, the owners of these facilities know that if you were to do ANY type of exercise you will start to make headway in reaching your weight loss goals. So consistency is definitely important!
Second, comes Change. This is where it looks like you had the most success in trying all the different classes. The body loves change and when put under various stresses and different challenges, weight loss occurs at a much greater rate. There are several studies that compare different types of workouts and their respective effectiveness on weight loss. The studies that allow different types of training mediums, for example, interval running and weight lifting together, have the greatest percentage of overall fat loss when compared to just one type of exercise. When looking for a gym or personal trainer, make sure they have variety in their classes or change up your training sessions on a regular basis. And if you are going solo, remember change is critical for achieving optimal health and weight loss goals.
Third, is Control. This last principle is generally applied to diet. As addressed in an earlier article last year, diet is at least 50% of the weight loss equation for most people. Those who neglect this component will never reach their overall long-term goals. It usually does not require much… If you simply cut out simple sugars and saturated fats, and add more lean protein, essential fats, and complex carbohydrates, that’s a great start! But most importantly, control yourself! Don’t indulge and over eat or drink things that really are not helping you achieve your goals. This is usually the hardest area for many people and will require a team effort between you, your spouse/roommate/friend, personal trainer, and nutritionist.
In the end, remember the three C’s of weight loss: Be Consistent with your exercise, Change the movements and workouts (if not every session, at least every 6-8 weeks), and Control your eating habits.