Three Components to Weight Loss

Dear Fitness Coach,

How can I stay motivated with my dieting and exercise? It was easy for the first couple of months, but now I feel that I am not as enthusiastic as I was in January. I want to get back into the “zone”.

Chelmsford Mom

Dear Chelmsford Mom,

I know about that elusive “zone” you speak of, and it is easy to be focused and determined when you are in that frame of mind. But it is a challenge to be able to maintain that level of resolve long-term. The number one reason people stop exercising is because they are not seeing results.... Has that happened to you? If you are hitting the gym at least three times a week, watching what you are eating and not seeing changes in your body at least every three weeks, you need to reevaluate what you are doing. There are three components to weight loss, but you will probably be surprised on the percentage of importance each one has:

1. Nutrition: By far the most important factor: 80% of any weight-loss program is reducing how many calories you consume. You can lose all the weight you need to without ever exercising but the only way you are going to keep it off permanently is increasing your metabolism through weight-training.

2. Weight-training or strength-training: 15%. For every pound of lean muscle tissue (LMT) you gain through increasing muscle mass, your body will burn an additional 50 calories a day at rest. The goal is to gain approximately 10 pounds of LMT, for which you will be burning 500 calories a day, or 3,500 additional calories a week. 3,500 calories = 1 pound of fat, which means you will be burning a pound of fat a week at rest by increasing your resting metabolic rate!

3. Cardio: 5%. Great for your heart and lungs, and it gives you that endorphin rush you don't get from lifting weights. However, it’s the least efficient way to lose body fat and keep it off. As a matter of fact, if you are over 40 and doing cardio for more than 20 minutes at a time without a weight-lifting program, you are most likely catabolizing your muscles (breaking down muscle to provide energy) and slowing down your metabolism.

Got a question for the fitness coach? E-mail her at eross@goldsgym.net.

Estee Murray Ross is a Chelmsford resident. She is a AFAA certified Personal Trainer and AFAA/ACE certified Group Fitness Instructor and is CPR/AED certified through Red Cross. Drawing from her 20 plus years of cardiovascular and strength training experience, she is expert at evaluating and assessing nutrition and exercise routines and making the necessary changes in order to maximize efficiency and expedite weight loss. She currently works at Gold's Gym in Tewksbury.