Let's face it, being in PAIN SUCKS!!

I've had it and know first hand how uncomfortable it can be.
 
Being in PAIN puts you in a crappy mood and affects darn near everything -- from how you interact with your partner, friends, family, and even your co-workers.

Plain and simple -- being in pain makes you a PAIN to be around.  Sure you could take some aspirin or other "pain masking" agent, but that doesn't really solve the problem.  What you need is to kick that pain's butt and get it out of your life so you can back to doing what you enjoy doing.  Chances are your friends, family and co-workers will thank you for it.

The first thing I would ask you to do is figure out as close as you can, where the pain is located; is it in your lower back, shoulder, neck, the knee.  Now, the next I'm going to say is really going to throw you for a loop.  Chances are very good that the place where you are feeling the pain is not the actual problem.


Today, I'd like to use the shoulder as an example. Do you spend most of your day sitting at a desk hunched over? Do you stand hunched over? If you stand with your back to the wall so that your heels, buttocks, shoulders, and back of your head touch the wall, is this position REALLY UNCOMFORTABLE or challenging to do?

If this sounds like you chances are you having what known as Upper Cross Syndrome, where the chest and shoulder muscles have become so tight from the poor posture of leaning over that they've shortened. These muscles may even be pulling on your neck.

Here are some movements you can do while in your office to help you GET RID OF THAT PAIN NOW!


Let me know what you think. . . . did they work for you?
-------------------------------------

This is Stretch#1. Begin with your head, forearms, shoulder blades and butt against the wall.  Heels should be about 6-8" from wall.
Make sure there is minimal space between lower back and wall

Extend arms up and out into a "Y" position. Be sure to keep forearms and hands in contact with wall at all times.


Repeat movement 7-10 times

Stretch #2. Begin the same as Stretch #1.

Keeping arms (elbows at same height), rotate hands towards floor. Be sure to keep elbows and shoulder blades in contact with wall at all times.


Repeat 7-10 times

Stretch #3. Standing straight, clasp hands behind back.

Tuck hips underneath you, move clasped hands towards floor. This should create erect posture. Be sure not to arch-- keep hips tucked.


Hold for 7-10 breaths

This is part 2 of my 2 part series on Stress & Weight Loss.  In part one you learned:


  1. how stress can sabotage your weight loss efforts
  2. what is Cortisol
  3. how Cortisol effects your food cravings
  4. how Cortisol can effect where fat is stored on your body
  5. why products claiming to fix the Cortisol issue are questionable

In the 2nd installment on Stress & Weight Loss you will learn:


  1. the different types of stress that effect us all
  2. ways to manage your stress level
  3. other interesting techniques you can use to stay on track to successful weight loss!

As I discussed in part 1, we can all admit that when we are under a great deal of stress it is difficult for us to commit to our healthy eating plan.  Many of us begin our day in a whirl-wind just to get on the road and on our way to work, not to mention all the stress of dealing with traffic.  And once you are at work having to deal with the stresses of deadlines, annoying co-workers, demanding bosses, in addition to the responsibilities you have at home.  It’s enough to make you just want to indulge.


I went on to discuss the hormones Cortisol (the stress hormone) and Serotonin (the feel good hormone) and how they each play an important role in food cravings, and fat storage.  In part 2, let’s take a closer look at stress and ways to manage it so that it doesn’t sabotage your weight loss goals.



I think we can all agree that in this day and age, stress is a part of life.  Whether it’s the baby crying, the irritability of a loved one, the endless deadlines at work, or the constant flow of bills, stress is a part of all of our daily lives.  But not all stress is bad.  In some cases stress actually assists us in being our best selves by increasing our awareness and attentiveness to a situation.  For our discussion however, we are referring to the stress that sabotages your ability to be your best, specifically in sticking to your weight loss goals.  I realize that in some circles, being stressed is considered “in-vogue” or “chic”, but there is nothing chic about the effects long term stress can have on your body, mind and life.



WHAT IS STRESS?


First off let me define stress. Stress is defined as a mentally or emotionally disruptive or upsetting condition occurring in response to adverse external influences and capable of affecting physical health, usually characterized by increased heart rate, a rise in blood pressure, muscular tension, irritability, and depression.


So basically, stress occurs when we are significantly thrown off balance mentally or emotionally, in response to external circumstances.  This seems simple enough, but there is another important component that really makes this all come together.


Let me distinguish the difference between stress and stressor.  A “stressor” is the precipitating event or situation which can cause a response of “stress”, mentally, emotionally or physically.  That is to say that a stressor is only stressful if you deem it to be so.  Usually we respond to a situation with stress when we feel that the situation, event or request is more than we are capable of dealing with physically, mentally, or emotionally.  How you handle, or fail to handle the stressors in your life is what determines your stress level and your ability to maintain your commitments to your weight loss goals. 


What’s even more important is to understand that everyone handles stress differently.  We are not all stressed by the same situations to the same degree, or react to stress the same way, because it is based on our unique perceptions of the stressor. What is extremely stressful to one person, may only be mildly stressful to another person. 


TYPES OF STRESSORS


There are typically two types of stressors that occur in our lives: 1.) Acute stressors which are similar to the flight or fight response, where you have an immediate physical response to the event, situation, or request and 2.) Chronic stressors which are directly related to long term exposure to situations in which you respond to in a stressful manner.   What we need to understand and remember is that stress is as individual as styles and tastes of clothes.  What one person finds intolerable, another person may not be bothered by at all. 


Chronic stressors can result in numerous responses on several different levels such as:


  • behavior – isolating oneself from others
  • physical – having tension headaches, backaches or other aches and pains
  • emotional – general irritability, depression
  • mental – having trouble concentrating or remembering things

As a practicing psychotherapist for 7 years I also believe there are two other important stressor categories for us to consider:


1.) External Stressors – such as

  • a new house,
  • a promotion
  • death of a loved
  • getting a divorce
  • car alarms

2.) Internal Stressors – such as

  • Fear of public speaking
  • Perfectionist or rigid demanding outlook on life (unrealistic expectations)
  • Time management issues (over-scheduling your day)

           

It has been my experience over the past 11 years that the main culprit when it comes to stress sabotaging weight loss goals is chronic stress.  I don’t deny that at different times and to varying degrees we all experience acute stressors, but more often than not it’s those chronic stressors, that day-in-and-day-out wear on you.


So let us recap for just a moment.  First, we know that stress is a physical and emotional response to a circumstance, internal or external, that we believe is more than we can handle physically, emotionally or mentally.  Second, we know that there are many types of stressors (acute, chronic, internal and external). However we are focusing on chronic stress because that appears to be the main culprit in sticking to your weight loss goals. 



MANAGING YOUR STRESS


As we discussed above, stress is as unique as styles and tastes of clothes.  The REAL issue is how each of us responds to a stressor.  The first thing to do to learn to manage your stress level better is to start taking notice of situations that cause you stress.  What type of unique response do you have and to what types of situations?  Begin to notice your internal dialogue.  What is it saying?  Is it encouraging you to move forward or is it negative and self-defeating?  This first step is important because once you effectively identify your stressors you are now empowered to change your reaction to them.


This second step is HUGELY important.  Why?  Because believing that you are capable of making the changes necessary to enjoy a better, less stressful life begins the process of healing.  For instance, can you avoid the stressor altogether or at least minimize your contact and/or length of time with the person or situation that creates the stress?  Or perhaps using positive self-talk and/or envisioning a more positive outcome to the situation prior to having the experience, is a way of decreasing the intensity of your stress.


Once you begin to believe that you can in fact change the way you respond to a stressor you can then begin to make the small adjustments towards experiencing less stress in the face of your stressors.  You can look at whether you are viewing your stressors in exaggerated terms. Are you trying to please everyone?  Are you being too rigid in your expectations?  Are you dealing with an all too familiar situation and expecting a different outcome? Then take some deep breaths to slow your heart rate and help clear your thoughts.  Look at these stressful situations as something you can cope with successfully. Now notice that you have a less intense reaction both physically and emotionally to a situation that at one time created great stress for you.


When you are able to notice a decrease in your reactions to situations that at one time caused a great deal of stress, you are on your way to managing your stress level.  I recently had the pleasure of meeting an expert in the field of stress management, Dr. Cindy Brown.  Feel free to visit her website (http://www.drcindybrownintl.com) to get her free report and even more EXCLUSIVE tips on how you can manage your stress.


Now that I have discussed the nature of stressors and what stress is, let me give you some real world examples of techniques you can utilize to manage your stress when it comes to sticking to your weight loss goals.  As I discussed, stress creates many different reactions on a hormonal level, mental level and emotional level.  Below are some tips that will assist you in making healthier choices in dealing with your stress rather than just indulging.  I believe you are capable of sticking to and achieving your weight loss goals.  Here are a few tips to keep you on track in the face of stress and cravings:


  1. Write in your journal the thoughts and feelings you are experiencing
  2. Do some type of exercise (go for a walk, or do some stretching)
  3. Treat yourself to a bubble bath or long shower
  4. Try on some old clothes to remind you of your goal and commitment
  5. Meditate or pray
  6. Work on a project like gardening, or painting that requires you to use your hands
  7. Do some chores household or outside
  8. Make a vision board or scrapbook to help you envision the body and life you want (cut out pictures of body types that appeal to you, as well as other items that remind you of your goals)
  9. Call a friend and share with them how your are feeling
  10. Remind yourself that you are in control of you!  Don’t let someone else decide if you will succeed in your weight loss journey!

By taking the time to read this valuable information, you have already demonstrated that you are ready to achieve your weight loss goals.  You have the information, now it’s time for action!  To change, one has to move.  You are now ready to handle stress, rather than it handling you.  Move to a place of power in your life. I know you can do it!  If you have any questions or have a unique situation let me you would like help with, please contact me.


About the author:

Kurt Elder MSW, CPT is a Fitness Consultant and Results Coach. Kurt has been in the health, fitness and wellness industry for over 20 years.  He has been a practicing psychotherapist, competitive athlete, and world record holder. He holds a certification from the National Academy of Sports Medicine.  Kurt is currently the owner and operator of Energy F/X Fitness Consultants. He is a highly sought after authority in rehab and sports conditioning as well as weight loss.  His approach, aided by his unique background, allows an experience of total transformation for his clients. Kurt may be contacted at http://www.energyfxfitness.com or call me at (310) 397-0089.


RING! RING! RING! The alarm clock sounds and jolts us out of our peaceful sleep. The day has begun.  In this day and age, most of us whiz through the day stressed out from the moment we wake up.  It’s no wonder over 60% of the population is considered overweight.  But what do you do in a world full of growing commitments, bills, challenging relationships, and constant temptations of processed food? 


And why do you crave that processed food anyway?


Below I will help you understand:


Part 1

  • how stress can sabotage your weight loss efforts 
  • what is Cortisol
  • how Cortisol effects your food cravings
  • how Cortisol can effect where fat is stored on your body
  • why products claiming to fix the Cortisol issue are questionable

Part 2

  • the different types of stress that effect us all ways to manage your stress level I think we all would admit that when we are under stress it is difficult for us to commit to our healthy eating plan.  Many of us begin our day in a whirl-wind just to get on the road and on our way to work, not to mention all the stress of dealing with traffic.  Once you are at work having to deal with the stresses of deadlines, annoying co-workers and demanding bosses; this is on top of the responsibilities you already have at home.  It’s enough to make anyone just want to indulge.

What is Cortisol?


First off, let me help you understand what happens when you feel stressed: When you are stressed your body releases a chemical called “Cortisol” into the bloodstream.  Hence, Cortisol is most often called the “stress-hormone”.  As Cortisol rises in response to a perceived stress, a “flight or fight” response is created in the body.  Thus making fuel (stimulating fat and carbohydrate release) available to tense muscles preparing to either fight or flee.  The response to this increase in Cortisol is a decrease in Serotonin.  Serotonin is the hormone responsible for relaxed and content feelings and, no surprise, is one of the significant hormones that assist in helping us fall asleep at night. 


Cortisol and Food Cravings


From a psychological perspective, we often eat as a way to momentarily avoid dealing with a stressful situation.  Whether it’s an argument with a loved one, a looming deadline, or feeling alone, food can serve as an escape of sorts. After all, if you’re focused on food, for however long that lasts, you’re not dwelling on the problem that is causing you stress. 

From a physiological perspective, the process of digesting food creates a feeling of calm.  What is even more interesting is fact that when you choose foods high in sugar, whether you know it or not, you are actually attempting to increase your Serotonin levels (the feel good hormone); because stress actually decreases Serotonin levels.  In fact, when you stuff yourself or binge on large amounts of carbohydrates you may notice a “sugar high”.  A feeling which “numbs” you to the stress you were originally feeling; so eating foods rich in carbohydrates could be seen as a way to escape the stressful situations and accompanying emotions. Even studies on animals have suggested that decreased levels of serotonin actually cause an increased craving for carbohydrate-rich foods, which when consumed; create feelings of relaxation and contentedness.


A stressed out lifestyle is NOT a HEALTHY ONE!  Whether it’s to fill an emotional need such as loneliness, or to avoid stress, or grabbing highly processed fast food because it’s convenient, poor choices won’t keep you healthy or on track to meet your weight loss goals.


So let’s recap just a little.  You wake up under less than pleasant circumstances and begin a stressful schedule of household responsibilities, the commute to work, the stress of the work environment, and under this level of daily stress your “feel good” hormone is being constantly depleted.  In fact, this stressful lifestyle is encouraging you to eat high sugar foods to regain that pleasant feeling of calm.  Sound familiar? 


Here’s the physiologically tricky part of it all.  You perceive a stress, whether it’s feeling lonely, being irritated by traffic, a coworker, an argument with a loved one, or a looming deadline.  Your body, based on years of evolution, perceives this as a “threat” and hence releases Cortisol and adrenaline into the bloodstream (adrenaline aids the body in the “fight or flight” response to keep you alert and focused to address the perceived “threat”).    Now you have two things occur: 1.) the body assumes you have done something active in response to the perceived stress and hence a hormone sends a signal to refuel the body as soon as possible and 2.), this Cortisol release, as we learned above, decreases the hormone Serotonin (the feel good hormone). The problem is that in most cases you haven’t done anything physical to burn off the calories your body is saying it needs; so reaching for foods rich in carbohydrates to 1.) refuel a body that is being told it should be hungry, and 2.) to raise the decreased Serotonin (as a response to stress and elevated Cortisol), sets you up for consuming excess calories that lead to weight gain!


How does Cortisol effect fat storage?


Now let’s turn our attention to how Cortisol affects where fat is stored.  Research shows that excess Cortisol release, often in response to excessive stress, causes the body to store fat around the waistline (abdominal) area rather than in the hips.  Fat distribution in this area has been referred to as “toxic fat” because it is strongly correlated with cardiovascular disease, high blood pressure, type 2 diabetes, and strokes. 


What’s even more interesting is that a recent study by Wake Forest Baptist Medical Center states that cutting calories alone is not sufficient to reduce the size of abdominal fat.  They suggest that exercise as a crucial link to decreasing the size of abdominal fat cells and hence decreasing your risk of cardiovascular disease and other associated illnesses.

This point is far too important to let us pass it by.  It has been my experience over the past 11 years of working with various types of clientele, that people who only change their nutrition schedule and do not exercise, have a far more difficult time achieving their weight loss goals than people who include exercise. It amazes me how resistant these individuals are to add exercise (physical activity).  They tell me how they don’t have time in their busy schedules, they don’t have the money to join a gym or they just don’t like to sweat. 

I want to make it VERY clear here that including exercise as a part of changing your physique doesn’t mean you have to join a gym! 


What it does mean is that you need to include physical activity into your daily or at worst weekly schedule.  Unfortunately everyone seems to be looking for the quick fix.  In this age of almost immediate gratification, few seem willing to take on the challenge of giving their body what it needs. . . . .  EXERCISE!  A good weight loss plan is built around the client.  That’s why when I create programs for my clients I am sure to ask them what types of physical activities they enjoy doing and then include those types in their weight loss program to assure success – and that doesn’t always mean going to a gym.  Please contact me so I can help you find out what works for you to be successful in your weight loss goals.

Do Cortisol Products Work?


Some turn to the dietary supplements claiming to lower Cortisol and enhance weight loss just by taking a pill.  The problem with this is that 1.), there have been NO independent studies published in respected, peer-reviewed medical journals that support these claims, 2.) the FTC has actually filed legal complaints against these marketers to stop making such claims, and most importantly 3.), taking a quick fix pill WILL NOT address the habits and emotions that lead to poor eating habits and little to no physical activity.


“SO WHAT DO I DO?” YOU ASK.


Great question.  In Part 2, I discuss the different types of stress that affects us all, ways to manage that stress so it doesn’t get the best of you or your waistline, and other techniques and strategies to help you stay on track to reach your weight loss goals.  Look for Stress & Weight Loss Part 2 in the articles section to get even more EXCLUSIVE information on how you give stress the boot and stay on your weight loss plan.

About the author:


Kurt Elder MSW, CPT is a Fitness Consultant and Results Coach. Kurt has been in the health, fitness and wellness industry for over 20 years.  He has been a practicing psychotherapist, competitive athlete, and world record holder. He holds a certification from the National Academy of Sports Medicine.  Kurt is currently the owner and operator of Energy F/X Fitness Consultants.  Kurt is a highly sought after authority in rehab and sports conditioning as well as weight loss.  His approach, aided by his unique background, allows an experience of total transformation for his clients. Kurt may be contacted at http://www.energyfxfitness.com or call me at (310) 397-0089.


“How much weight did you lose?” I overheard one female member ask another.  “How much weight did you gain man?” one male lifter asks another as he exits the scale.  I believe that these two phrases are the most over-used phrases in the world of health and fitness.

Yes, stepping on the scale will tell you how much you weigh on planet earth, but it does nothing to tell you about your present state of health, wellness or fitness.

It appears most of the population is concerned about decreasing their weight;  records show that people in United States spend, on average, $40 billion a year to “reduce their weight”.  My experience with my clients as well as the general public is that people are confused as to what it is that they are trying to reduce or get rid of – body weight or body fat.  Unfortunately these terms are HUGELY misunderstood, and sometimes mistakenly used interchangeably. 


WHAT’S THE DIFFERENCE?


To get us started on the right foot, let me first clarify the difference between all of the important terms.  Body weight is nothing more than the measure of the gravitational pull of planet earth on your body.  Whereas body fat, refers to how much of your total body weight is made up of fat.  Then there is lean mass which refers to your muscles, bones, connective tissue, and organs.  The remainder falls into the fat category. 


There are two types of fat:

(1) Essential fat which is required for normal physiological functioning and is stored in the bone marrow, the lungs, heart, kidneys, liver, and other major tissues and organs; and (2) Storage fat which lies beneath the skin (subcutaneous) and serves as insulation, as a nutritional reserve, and protects internal organs from trauma.  It is the sum of these two fat categories that dictates your overall body fat percentage (%).

WHERE DID THIS COME FROM?


Unfortunately it appears that most of us are only concerned with height versus weight scales and charts used by Life Insurance Companies since 1959, largely because these were the only initial indicators developed to assess health.   However a wealth of information about body composition (lean mass to fat ratio) and its relationship to overall health and wellness have come along since that time that are better indicators of health fitness, and wellness.

Just to put this in perspective, I was told by my insurance company that I was overweight according to my last doctors’ visit.  They informed me that I would have to pay a higher monthly rate in order to stay insured by them.  Mind you I am 5’8”, 207lbs. with 9% bodyfat.  I circuit train with free weights and enjoy boxing regularly.  My blood pressure is low, my cholesterol both good and bad are very low.  But the only thing the insurance company was concerned about was my weight to height number on their scale.  Never mind that all other indicators suggest that I am very healthy.

Now at first glance it may not seem all that important to distinguish between the two – body weight versus body fat.  Especially in a world that seems to be obsessed with being thin.  But being thinner is not an indicator of being healthier.  You can have two people that weigh 135 lbs.  One person has 15% body fat (20lbs. fat), while the other person has 30% body fat (40lbs. fat). What that means is that the person with 15% body fat is having an easier time carrying their body weight around in their daily activities because they have more muscle to do the job.  This obviously suggests that, all things being equal, they have a better chance at a longer life expectancy than someone who is carrying extra body fat.  If for no other reason than the person at 15% is, over time, experiencing less wear and tear on their joints, will have a better overall energy level, and mobility.

But let’s take it one step further.  As I discuss in my article on Stress and Weight Loss, excessive body fat has been correlated to coronary heart disease, high blood pressure, osteoporosis, diabetes, arthritis and certain forms of cancer.  So let’s be clear, while body fat is not a full- proof indicator of health, it is definitely putting you in the right direction to focus on, rather than body weight.  So the question now becomes, are you overweight or overfat?  Remember overweight is based on your height only, while overfat refers to your body fat percent in relationship to your overall body weight.

BODY COMPOSITION


Body composition refers to the ratio between your lean mass and body fat.  Below I have included a chart that provides general ranges for both men and women.

Women

Men

Essential Fat

10 – 12%

2 – 4%

Athletes

14 – 20%

6 -13%

Fitness

21 -24%

14 –17%

Acceptable

25 -31%

18 -25%

Obese

32% and up

26% and up

This chart gives you a general idea of the ranges you should consider when considering what level of health, wellness, and fitness you are striving towards.

There are several ways to calculate your body fat percentage.

1.)   Hydrostatic Weighing Test:  Considered the Gold Standard by many, this test requires you to sit on a scale inside a tank of water and blow out as much air as you can from your lungs. 

2.)   Skinfold or Pinch Test:  Calipers are used to measure skin fold thickness in various parts of the body.  Body fat is then determined by computing the results using a formula. This is one of the testing measurements I use for my clients.

3.)   Bioelectrical Impedance Test:  A special scale is used to pass a harmless signal/ current from hand to foot.  The signal will travel faster if there is less fat in the body.  This is the other measurement tool I use for my clients.

4.)   BMI:  The most popular, because it is the most accessible.  Beware however as this does not take into account gender and age, which are very important.  This is the weight to height scale I discussed above.  Click here to figure your own BMI.

Ultimately when using any of these measurement devices to determine body fat to body weight a note of caution must be used.  These are not full – proof devices; each comes with its own amount of error built in.  The goal is to get a number that you track over time to provide you with insight as to whether your health, wellness, and fitness program is helping you get healthier or not.

EXERCISE & NUTRITION


As some of you read this you are saying, “fine, I’ll just cut my calories back, or do such and such diet and I’ll lose weight”.  And to a minor degree you would be correct.  However, after being in the health, wellness, and fitness industry for over 20 years I can tell you just cutting calories is the slowest way to achieve lasting weight loss towards improved health.

For one, just cutting calories, if you not working with a certified nutritionist or dietician, in many cases leads to your body consuming its lean mass (muscle) for energy.  This results in your body’s metabolism slowing down; which in turn slows down how quickly you will shed those unwanted pounds.  Your muscles are the horses that power your body into movement.  If you decrease that horsepower you will burn fewer calories as the body tries to protect itself from starvation. 


This is a typical response to the calories in versus calories out idea.  While it is true that if you eat less calories than you burn you will lose weight.  But it is also true that if you are not eating the right types of calories you will get rid of weight that will actually slow your progress towards weight loss.

Let me quickly try to explain why this is so, as it seems so many people are in fact confused about this issue of drastically reducing their calories and not getting results. Depending on where your ancestors came from, they dealt with periods of caloric deprivation.  What I mean is that if your ancestors lived close to North or South Pole they had to deal with growing ice sheets that made food less available.  If your ancestors lived close to the equator then they had to deal with issues of drought and again, that made food less available.  So during those periods of less available calories (caloric deprivation) on which to survive, the body had to adapt.  It did this by learning to slow it’s metabolism down in order to make sure that we survived.  This was a survival mechanism that kept our species alive. So when you skip meals or drastically reduce your calories, you are in a sense telling your body to slow down your metabolism because calories are scarce. 


The unfortunate part of this is that when you do this the body goes for the most nutrient dense tissues in order to make up for that caloric deprivation.  When the body is choosing between lean mass (muscle) and fat, lean mass contains more nutrients.  So typically your body will go here to get the calories it needs to survive.  This means, as I mentioned above, as the body consumes its own muscle to survive it also slows the metabolism you are trying to rev up to lose weight.  Thus skipping meals is counter productive to losing weight and in fact works against your goal in the long run.


When working with my clients I explain this issue to them and then make clear the importance of consuming 5 -6 meals each day.  This allows you to maintain your muscle, keep your metabolism revved up as well as not feel hungry through out the day. 


Along with consuming regular meals through out the day I am a big believer in the use of exercise (cardio as well as resistance exercise) in order to speed up the weight loss process.  Research continues to show that utilizing exercise in addition to a well rounded nutrition schedule actually assists in losing weight faster.  And what’s more important is that it is the weight you want to get rid of – body fat!

Specifically utilizing resistance exercises stimulates the muscles in order to maintain your lean mass, while utilizing cardio assists in burning extra calories.  The two done together ensure that you, while using a well rounded nutrition program, will watch your body fat % drop steadily.

For more information on this topic please order my 20 of the Most Frequently Asked Fitness Questions CD, where I go into more detail.

Now when I say exercise I don’t only mean joining a gym.  Perhaps you can start with: taking the stairs at work rather than the elevator, or when safe, park further away from the entrance and walk utilize hobbies that include physical activity (gardening, dancing, hiking) Think of it this way. If you burned 100 more calories per day, which is equivalent to walking approximately 1 mile each day (15 minutes), and kept this up without changing your nutrition.  You could stand to lose 10 lbs in one year.

When working with my clients I strive to create custom meal programs that they can stick to, as well as exercise programs that are personalized to their unique level of fitness.  Doing this drastically increases how fast they lose weight and keep it off. If you have any questions or would like some help in creating a customized nutrition and exercise program visit my website at http://www.energyfxfitness.com or contact me at (310) 397-0089.  It’s time you had the success you deserve!

About the author:


Kurt Elder MSW, CPT is a Fitness Consultant and Results Coach. Kurt has been in the health, fitness and wellness industry for over 20 years.  He has been a practicing psychotherapist, competitive athlete, and world record holder. He holds a certification from the National Academy of Sports Medicine.  Kurt is currently the owner and operator of Energy F/X Fitness Consultants.  Kurt is a highly sought after authority in rehab and sports conditioning as well as weight loss.  His approach, aided by his unique background, allows an experience of total transformation for his clients. Kurt may be contacted at http://www.energyfxfitness.com or call me at (310) 397-0089.