21/04/2016
New wave 90 day challenge now open, change your lifestyle and stand a chance to win a trip to Martitius!!!
Being Overweight Can Make Joint Diseases & Conditions Worse
The more weight that’s on a joint, the more stressed the joint becomes, and the more likely it will wear down and be damaged.
“Weight plays an important role in joint stress, so when people are very overweight, it puts stress on their joints, especially their weight-bearing joints, like the knees and the hips,” says Eric Matteson, MD, chair of the rheumatology division at the Mayo Clinic in Rochester, Minn.
Every pound of excess weight exerts about 4 pounds of extra pressure on the knees. So a person who is 10 pounds overweight has 40 pounds of extra pressure on his knees; if a person is 100 pounds overweight, that is 400 pounds of extra pressure on his knees. “So if you think about all the steps you take in a day, you can see why it would lead to premature damage in weight-bearing joints,” says Dr. Matteson.
But it’s not just the extra weight on joints that’s causing damage. The fat itself is active tissue that creates and releases chemicals, many of which promote inflammation.
For both reasons – excess joint stress and inflammatory chemicals – fat should be kept in check among all people.
Whats the key to sustainable weight loss? ITS A HIGH RESTING METABOLIC RATE & BALANCED NUTRITION.
Strength Training
The calories you burn during workouts are inconsequential to your overall body weight or body fat content! Instead, it is how well you use your exercise time to reprogram your daily physiology that matters. "Adding strength training to your workout routine builds muscle and helps you burn more calories during and after your workout", says Tom Holland, author of Beat the Gym. In fact, researchers found that women who did strength training increased their resting metabolic rate (the calories your body needs to get through the day) for as long as 16 hours post-exercise.
Options? These are at the gym with equipment, in class with weights, at fit camp with own bodyweight, in the swimming pool with resistance bands or at home using resistance bands and small hand weights - with the 24Fit Workout.
Which will become habit-forming for you? Which will you still be doing not in 4 weeks’ time but 4 months’ time?! Aim for strength training 3 times a week for 30 mins.
Balanced Nutrition
To lose weight you need to create a deficit in calories from your active metabolic rate. However, WITHOUT LOSING LEAN MUSCLE; otherwise you will be in worse situation than when you started! If you don’t maintain good levels of macro and micro nutrients, you may find you are never satisfied after eating, or still lack energy, making you reach for products such as sugary drinks, biscuits or other unhealthy snacks
To help preserve muscle mass, aim for at least 15 grams of protein for breakfast with the protein factor personalised to the individual. Taking a Herbalife Formula 1 Shake for breakfast...is a great place to start. And a Herbalife shake after training accelerates lean muscle growth, which in turn revs your metabolism and burns more fat, and speeds up recovery.
If you don't get enough protein, your muscles aren’t able to repair themselves after a workout. In such a case, strenuous exercise can actually be counterproductive—you aren’t able to rebuild what you tear down, and you actually become less able to burn calories
NOTE - There are 101 ways to reduce your calorie intake, but don’t think that you can eat a well-known branded low fat cereal for breakfast and a low calorie soup for lunch and combine this with an exercise programme and expect to lose weight! The likelihood is that you will lose lean muscle rather than gain it....
Wellness Coaching
1. Structured, balanced nutrition programs personalised to the individual.
2. An exercise programme (strength training, cardio, flexibility)
3. Tracking results
4. Challenges - it takes 90 days to change eating and exercise habits.
5. Education, advice and support.
Contact us for more details
