Exercise Induced Weight Gain

Understanding Exercise-Induced Weight Gain

It is common knowledge that exercise burns calories and helps you to shed extra pounds.

Armed with this knowledge, many people think that losing weight should be easy with enough exercise. You may take this as bad news, but the truth is that for those who aren't used to exercising and are out of shape, beginning an exercise program may actually lead to weight gain.

This fact, however, shouldn't stop you from exercising, as you'll eventually turn the weight corner and start losing.

What is it about exercise that may cause some people to gain instead of lose weight?

1. Hydration: Depending on the time of day you weigh yourself, the scale may read differently. Your weight can fluctuate as much as five pounds depending on the amount of water or food you have recently consumed or the amount of water you have shed in sweat. It is therefore important to weigh yourself at the same time each day.

Also, consider this...  when initiating an exercise program; the most significant SHORT-TERM changes are experienced at the cellular level.  When you initiate an exercise program, your muscles become "more active".  This new found habit obviously requires an increase in energy "output".  Every muscle cell in your body stores energy.  As you workout, you deplete this energy.  Your hard working (depleted) muscles are now on the "hunt" for more fuel.  The signal that's sent is... If I'm going to be asked to continue to this kind of activity, I better "fuel-up".

As a result, your depleted muscle supercompensates (to prepare it for future action) by drawing in more nutrients/energy.  These nutrients attract water.

You now have a better-nourished and hydrated muscle cell.  This increases your ability to perform work (i.e. get better results).  This explains why many new clients notice positive changes in their clothing with out substantial changes on the scale when initiating a program.  

2. Muscle Mass: One of the main reasons exercising can lead to weight gain is that it promotes the growth of muscle mass.


If you are not used to working out and haven't used certain muscles regularly, after exercising your muscles will be sore and will increase in size. While you may burn off fat, muscle is denser than fat. Therefore, the weight you gain is in your muscles.   And take heart. Since muscles take up less space than fat, your extra weight doesn't necessarily translate to larger size. In fact, once you start working out, you'll probably become thinner, even if you maintain your previous weight. Instead of using a scale to determine if you are slimming down, have your body fat tested regularly or measure your body at certain areas. 
If you see that you're losing inches, then you know you're on the right track.

Cardiovascular activities like walking, running, or swimming will encourage the environment for lean, toned muscles. Other activities such as weight lifting promote the growth of larger, stronger muscles that contribute to weight gain.

But there is good news in this. If you stick with the exercise program, your muscles will soon stabilize in size and after a time, become toned. After your muscles are strong and able to handle more strenuous workouts, you will be able to burn calories faster!

While it may be frustrating and disappointing to see the scale go up after starting an exercise routine, it shouldn't stop you from exercising. You may just be building muscle faster than losing body fat. This can be especially true if you're genetically prone to building muscle fast. The key is to incorporate plenty of cardio exercise in addition to strength training. That way you will burn plenty of calories during your routine and be more able to shed pounds.

3. Eating Habits: When you work out and burn calories, your body will feel the need to replace those burned calories.

This may make you feel hungrier than usual, which can cause you to eat more than normal - sometimes without knowing it. A good idea is to keep a food journal to track of the actual number of calories you are consuming.

You may also end up eating more calories and justifying their consumption since you're exercising. After a good workout, you may see an ice cream sundae as a reward for the calories you burned. Just be careful. If you're interested in losing weight, you can't simply break even with your caloric intake and the amount of calories you burn.

At the same time, eating too few calories can be counterproductive and slow your weight loss. Without enough calories, your body may slow its metabolism. So eat plenty to keep your body well fueled, but choose healthy calories that will help your body recover after a workout and grow stronger.

My exercise programs are specifically designed to produce results quickly.

Call or email today to get on a program that will get the numbers on your scale headed in the right direction.

Client Success Story! - Chuck Urdzik

I Decided to "Surrender" and get with the Program

Silly Resolution Turns into 81lbs of Weight Loss!

In 2010, I retired at the age of 62 from my profession of Psychology. Upon retirement, I did what a lot of people seem to initially do and was poised to lead “the good life”—which for me involved feeling that I “deserved” to be able to do what I wanted to do and eat and drink what I wanted to – but my expanding waistline and increased weight (ballooning to well over 300 lbs,) soon became a sobering reality check. Although I was working out, I was STILL drinking loads of wine (chardonnays preferably) and eating wonderful artisan breads and cheeses. I soon developed high blood pressure and elevated cholesterol numbers – for which my doctor medicated me.

On Jan, 1, 2011, I was one of those silly New Years resolution makers who half-heartedly made a resolution to lose weight in the coming new year – fully expecting to fail within three or four weeks. But THIS time, I approached it methodically and realistically.

I contracted with  “Trainer Tami” to train with her – which she proposed working out with her twice a week, keeping a daily food log, drinking more water, doing more cardio, eating 5-6 small meals daily, cutting back on sugar and carbs (especially wine and breads) – basically doing all the aversive things that I DETESTED and had SCORNED over my lifetime – because of course I knew best. However, in my smugness, I continued to be the obese 62 year old man. So I decided to “surrender” and get with the program – as much as it rankled my ego.

Well guess what – it seems to be working. As of Dec.1, 2011, I have lost 81 lbs. My doc has taken me off all pressure meds and reduced the statin by half. I am on goal to lose 100lbs. by March.Why that goal? I simply think that it will be too cool to be able to say that I lost 100 lbs.!

So lest you think that this is some hokey testimonial from some “reformed “ fat guy – well  it IS ! But without the support and expertise of “Trainer Tami”, I never would/could have done this. Upon contracting with her, I was fully expecting a “Jillian Michaels” type who would be in my face and pushing and prodding and telling me that I was killing myself. Some people might like that – for me, that style would not have been very effective.

So what’s crucial here in getting a trainer is having a good trainer-client fit – and I think I have that with Tami. She is supportive, sensitive to people’s food issues, and knowledgeable in her field.  Now we certainly have had our share of differences, and I still resist buying into certain components of “the program” – however, the results speak for themselves. Thanks Tami!

So if ever anyone would like to talk to me about this further, see me upstairs on the track most any mornings at 6:00 a.m. I currently walk five 15 minute miles non-stop (4-5 times a week). I am working on doing ten 15 minute  miles. I’ve hit eight miles already once – so I think that it’s certainly doable.

Chuck Urdzik – LifeStyles member since (1998)

Meet Chuck's Trainer! - Tami Van Duyne

Meet Trainer Tami!

Tami graduated from Ashland University with a Bachelor of Science degree in Nutrition/Exercise Science.  While attending Ashland she competed on the women's soccer team.  She's a Certified Personal Trainer through the National Strength and Conditioning Association and a LifeStyles personal training team veteran (2003).  Tami encourages her clients to achieve lasting results by make lifestyle changes instead of temporary quick fixes.  She especially enjoys working with the senior population.  She has coached many "senior" clients to achieve fitness goals that they may have thought were for their younger days. Whether your goal is to improve daily living, climb the rock wall, or hiking mountains, Tami has a program for you!  

Click HERE to get started with Tami!

Give It Time

Whatever the cause of your weight gain after exercising, don't give up! Not only is exercise the key to shedding pounds, but it is also vital for overall health and well-being. Give your body time to respond to a new routine. It can take several weeks for your body to "recalibrate" itself to increased activity and changes in eating habits. But once it does, you'll begin seeing the weight-loss results you seek!

Creamy Low Fat Tuna Salad

Most recipes for tuna salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.
Servings: 5

Here's what you need...

• 2 (5oz) cans wild albacore tuna, packed in water
• 1 cup fat-free Greek yogurt
• 2 Tablespoons champagne mustard
• 1 teaspoon dried dill weed, plus more for garnish
• dash of freshly ground pepper
• 1 green apple, shredded
• 2 cups green cabbage, shredded
• 4 cups organic mixed greens

1. Drain the tuna and flake in a medium bowl. Add the yogurt, mustard, dill and pepper. Mix until creamy and well combined.
2. Add the shredded apple and cabbage. Mix well.
3. Arrange mixed greens on plates, then use an ice cream scooper to place the tuna mixture. Sprinkle with dill weed.

Nutritional Analysis: One serving equals: 140 calories, 1 fat, 210mg sodium, 13g carbohydrate, 2g fiber, and 20g protein.

Morning Fuel

The Importance of Your Kid's Breakfast

Your mornings may be hectic, the alarm may not go off, or the kids may not seem hungry first thing after waking up.

Whatever your reasons may be, skipping breakfast puts your kids at a distinct disadvantage. And while you know breakfast is the most important meal of the day, approximately 40 percent of children don't eat breakfast on a regular basis.

Why do kids need breakfast? What are some fast, easy, and healthy foods to serve your family in order to get them ready for a good day? Keep reading to find out.

The Morning Necessity 
Breakfast provides the fuel that is needed by all bodies to start the day. When your child wakes in the morning, his or her tank is empty and it is time to “break the fast” so to speak.

Food gives the energy needed to function mentally and physically. Don't believe it? Consider this: Studies have shown that children who eat breakfast before school perform better on their reading and math scores, have longer attention spans, visit the school nurse less frequently, and are better behaved in class.

As if improved school performance weren't reason enough to get your kids into eating breakfast, kids who eat a healthy breakfast are better able to get the daily nutrients they need. They are more likely to eat recommended levels of essential vitamins and minerals such as calcium; magnesium; phosphorus; riboflavin; folate; iron; and vitamins A, C, and B12. Breakfast-consuming children also have lower cholesterol levels.

Some kids, especially teenagers, skip breakfast because they'd rather sleep in or because they think skipping breakfast will help them lose weight. Unfortunately, skipping breakfast to lose weight is a myth.

In fact, those who don't eat breakfast are more likely to have a greater body mass index (BMI) than those who do, since skipping breakfast makes kids so hungry they eat extra calories later in the day to make up for their skipped morning cuisine.

Easy, Healthy Options
Why aren't your children eating a healthy breakfast each day? If it's because your family is too rushed in the morning or you think you don't have extra time to make them a homemade nutritious meal, it's time to change your thinking. There are plenty of easy, fast, healthy foods to have readily available for your kids to grab and eat on the way.

Any food is better than no food for breakfast, but healthy foods give your kids the energy they require to make it until lunch. A great way to knock out breakfast is to handle it the night before by hard-boiling some eggs. Hard-boiled eggs are a great source of protein and are fast and easy in the morning.

You can also keep some small yogurt containers in the refrigerator for your kids to grab on the go. And of course, keep whole-grain bread, English muffins, or bagels on hand to toss in the toaster.

You can also warm up microwavable oatmeal or allow the kids to eat an occasional cereal bar in the car. Keep whole-grain, low-sugar cereals on hand that kids can eat with low-fat milk or yogurt. And lastly, keep fresh fruit such as apples, bananas, and pears readily available to eat on the go.

These are all nutritious options that are easy for moms, dads, or even kids to make themselves.

Good Start
So before rushing out the door tomorrow morning, make sure to give your kids a good start to the day. Fuel them up with a quick, healthy breakfast. They may not thank you, but their stomachs, minds, and teachers will.

Healthy eating goes hand in hand with maintaining a consistent and challenging exercise program. Call or email me today to get started on one of my programs that will get you feeling younger and more energetic than you thought possible.

Don't wait – call or email today to get started.

Client Success Story! - Bret Winkler

Plateau?

Lost 32lbs! - Losing Fat Faster

than Any Time on my Own

I had been a member of Lifestyles for nearly 3 years when I started training with Ryan Jaworski in April 2010.  I had been somewhat successful losing weightbut had reached a plateau at around 226 pounds. 

 I started training with Ryan and he first educated me on quality nutrition.  My previous diet contained too much sugar. 

He suggested eating 5 to 6 times daily to increase my metabolism. 

I could not believe that at the end of my first month on this new regimen, I was losing weight faster than at any other time I had tried this on my own.  By July I was down to 194 pounds.  My family and friends could really see the difference this training was making, and I couldn't believe how much better I felt!  I cannot say enough good things about Ryan as a trainer.  He is a great motivator and support, and has helped me to get off of dead-center.  He does a great job!            

Bret Winkler

Meet Bret's Trainer! - Ryan Jaworski

Meet Trainer Ryan!

Ryan is a graduate of Kent State University with a Bachelors of Science in Exercise Science.

He is a Certified Personal Trainer through the American College of Sports Medicine (ACSM).Since 2007, Ryan has worked with a wide variety of clientele in reaching their fitness goals. His specialization is in developing weight loss programs for people with diabetes.

Click HERE to get started with Ryan!

4 Worst Breakfast Items

Don't get caught eating one of these 4 things for breakfast:

1. Breakfast pastry: muffins, doughnuts, and croissants sure taste good with coffee, but all those refined carbs are going to cause unwanted weight gain.
2. Granola Bars: watch out for the breakfast bars that claim to give you fiber, vitamins and minerals. Check the number of carbs and sugars on the back of the label – most contain the same sugar as a
    pastry.
3. Cereal: here's another popular breakfast item that has tons of sugar lurking beneath its surface. Only eat cereal that has no added sugar and that contains some protein and healthy fat.
4. Drive Thru Breakfast Sandwich: don't even think
   about heading to the drive thru for a quick breakfast sandwich. Instead grab a hard boiled egg from home to enjoy on your commute.

Breakfast Protein Parfait

Here's a great recipe to make the night before for an easy grab-n-go breakfast straight out of the fridge. It's packed with protein, vitamins and minerals for sustained energy all morning long. And it tastes great too.
Servings: 1

Here's what you need...

• 1/4 cup Greek Yogurt, plain, fat free
• 1/4 cup low fat cottage cheese
• 1 scoop high quality strawberry or vanilla protein powder
• 1/4 cup fresh berries
• 1 Tablespoon pecan pieces, toasted

1. In a small bowl use a whisk to combine the yogurt, cottage cheese and protein powder. Mix until well incorporated.
2. Place half of the yogurt mixture into a clear cup, top with the berries and then the remaining yogurt mixture. Top with pecans.

Nutritional Analysis: One serving equals: 260 calories, 6g fat, 307mg sodium, 11g carbohydrate, 4g fiber, and 38g protein. 

5 Foods to NEVER Eat!

(And 5 Healthy Substitutes)

The world of fitness and weight loss is often confusing, with contradictory information swirling about. I'm going to cut through the confusion and make things really simple for you.

Below is a list of 5 foods that you should never eat.

These foods will derail your fitness and weight loss efforts every single time.

In addition, I will suggest a healthy substitute for each of these off-limits foods.

By simply swapping out the items below you will quickly and effortlessly become healthier, leaner and fitter than you are today.

Do-Not-Eat #1: Anything Fried

Fried food is loaded with fat and calories while offering zero nutritional value.It's a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep fried items on your menu. You'll be thinner, healthier and won't have greasy fingers.

Try This #1: Broiled

If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.

Do-Not-Eat #2: White Bread

White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don't be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you'll lose that bloated feeling that high carbohydrate meals give you.

Try This #2: Sprouted Grain Bread

If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Sprouted grain breads are often kept in the freezer section since they don't contain preservatives to prolong shelf life.

Do-Not-Eat #3: Creamy Salad Dressing
You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories.

Try This #3: Vinegar Dressing

Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.

Do-Not-Eat #4: White Rice

I'm sure by now you've heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fiber and vitamins have been removed and the glycemic load will quickly prime your body for storing fat.

Try This #4: Brown Rice

Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won't sky rocket your blood, and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of brown rice.

Do-Not-Eat #5: White Sugar

Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one do-not-eat food from this article please let it be sugar.

Try This #5: Fruit

Don't turn to artificial sweeteners to get your sweet fix, instead turn to nature's wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from fruit juices, as these are high in simple calories.

Eating right, along with challenging exercise, is the formula for a toned, lean body - so guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

Call or email today to get started.

Client Success Story! - Bob and Bonnie Jablonowski

Had to Buy
a New Wadrobe (TWICE!)

Couple Loses a Combined 65lbs!

Almost 2 years ago my husband and I decided to take control of our wellness and join the Akron Wellness Center.  It was then that my husband started training with Antonio Altieri. Antonio has gone out of his way to receive specialized training so he can work with the young and the old. At first, I watched from afar and was so impressed with what I saw.  Antonio really worked with my husband to improve his weak and painful joints and challenged him to increase his exertion with each visit.   Antonio really examines how his clients perform the exercises and ensures that a balance of aerobic and anaerobic exercise is accomplished. The result of Antonio's workout with my husband has really paid off.  My husband's blood work is pristine, he is the lightest he has ever weighed and his muscle tone and definition is amazing.  I truly believe that he has added 20 years to my husband's life span.

Since my husband was getting fantastic results I decided to train with him as well.  I began 18 months ago along the same path as my husband. 

Antonio encouraged me to change my eating habits, learn creative new exercises and balance my exercise routine.  I truly can say that I have never felt better, thinner or stronger than I do today.  Antonio's knowledge of the physiology of the body should be commended. I have worked in healthcare for over 23 years and am licensed as an Occupational Therapist.  I have not come across a more competent, caring trainer such as Antonio.  He truly cares about his clients and ensures the safety of his clients by really assessing them during the workout.  He continually brings new exercises to our workout because he is always reading about new techniques in exercise.  My husband and I use the TRX straps as part of our workout and from what I gathered Antonio was one of the first trainers to learn all of the exercises that can be done on the straps.

 

To put this in terms of real outcomes.  My husband and I together have lost 65 pounds, multiple inches and have had to buy an entire new wardrobe (twice)!!!!!!!!!!!!!!!!!!!!!!!!

We would really like to thank Antonio for his friendship and expertise!!!!!!!!!!!!!!!!!!!!!!!!!!!!


We both feel the best that we have ever felt in our lives

  Bob and Bonnie Jablonowski

Meet Bob and Bonnie's Trainer! - Antonio Altieri

Meet Trainer Antonio!

Antonio was born in Akron and educated in Italy where he spent one year in army, there he found the passion to help others trough the world of Health & and Wellness.

He holds 6 certifications trough the International Sports Science Association (ISSA).

Certifications:

Personal Trainer / Specialist Sports Nutrition / Specialist Medical Fitness Therapy / Specialist Senior Fitness / Specialist Strength and Conditioning / Specialist Youth Fitness .

He is currently pursuing a specialty certification in Fitness Nutrition. Antonio is also Certified TRX suspension training.  With over 10 years in the fitness industry Antonio has extensive experience with strength training of all levels and ages as well as body fat loss. He is passionate about helping others discover the motivation to achieve their goals whatever it be; fat loss combined with muscle gain, sport specific training, rehabilitation, senior fitness training, balance and a overall healthy nutrition and lifestyle.

He understands the importance of tailoring workout routines to each individuals specific needs and circumstances to accomplish maximal results and have fantastic health & wellness.

Click HERE to get started with Antonio!

Feeling Blue?

If you're feeling depressed or stressed then studies show that you're probably going to overeat. And when you gain weight from overeating you'll end up feeling more depressed and stressed.

How is this vicious cycle broken?

With a consistent and challenging exercise routine.

Sprouted Grain French Toast

Just because you gave up white bread and sugar doesn't mean that you can't enjoy a delicious plate of French Toast! This recipe is made with sprouted grain bread, egg whites and protein-packed Greek yogurt. The whole family will love it. Servings: 5

Here's what you need...

• 5 slices cinnamon raisin, sprouted grain bread
• 1 cup egg whites
• 6 oz fat free, Greek yogurt
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• dash of salt
• Optional: additional fat free Greek yogurt and pomegranate seeds for topping.

1. Preheat a skillet, or pancake griddle over medium high heat. Lightly coat with cooking spray.
2. In a shallow bowl, whisk the egg whites, yogurt, vanilla, cinnamon and salt. Mix until well combined.
3. Dip each slice of bread in the egg white mixture, flipping to coat each side. Place on the prepared skillet and cook for 3-5 minutes on each side, until the eggs set and turn golden.
4. Serve immediately with the additional yogurt and pomegranate.

Nutritional Analysis: One serving equals: 127 calories, 0 fat, 157mg sodium, 19g carbohydrate, 2g fiber, and 12g protein.