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Obesity and Weight Lifting, Is It Safe?

If you are obese you may begin to feel helpless, as if nothing will shed those extra kilos that have piled up. Dieting is hard, cardio is hard, weights are hard and you may begin to wonder if it’s even safe to perform these exercises with the amount of strain it seems to put on your body.

Actually weight training is not only safe it is very beneficial for anyone who may be obese. This article explains why.

obesity weight lifting safe

Safety first

If you are new to training with weights it may be best to consult with a trainer so they can keep a watchful eye on you, give you advice and prevent any injuries that could occur. It always a good idea to start of slow, especially when your body isn’t used to strenuous activity. But be assured that in a gym environment you are pretty safe and there are many experienced trainers and lifters that can help you if you have any issues.

Before starting any new training exercises it is also good to consult with your DR, they can give you the best advice on limitations and a pace to start at.

obesity weight lifting safe

Lose fat not muscle

When many of us think about losing weight we immediately assume diet and cardio is the key, but actually diet and weight training will activate your metabolism faster than cardio alone and will help your body to loose fat rather than muscle and bone. When we start a diet and cardio plan only about 60-75% of weight that we lose is actually fat, the rest is muscle and bone. This is where weight training becomes very important. Weight training can help to preserve muscle and bone so that 85% of what you lose is actually fat!

A key component to our slowing metabolisms is muscle wasting, which can begin from as early as our 20’s.  This means that the stronger our muscles are the faster we can actually burn calories. Weight training will also keep our metabolisms high for at least 12hours post training which burns further calories.

obesity weight lifting safe

Lower your risk

People who are obese either have or are at high risk for various diseases and health conditions that can be greatly lowered with weight loss. Cardiovascular disease, diabetes, certain cancers, high blood pressure, high cholesterol, sleep apnoea and asthma are among some of the issues that can arise with obesity. The safest way for an obese person to lose weight is through healthy eating and weight training. When an obese person starts to lose weight they will notice symptoms that they may have had before start to diminish as will their risk of the about health issues. Weight training will also prevent us from falling victim to injury, we not only grow stronger muscles with lifting, we also grow stronger bones.

obesity weight lifting safe

What about cardio?

Cardio involves a lot of high impact activity such as running, jogging, jumping and skipping. These exercises can cause injury to an obese person, especially in the knees and ankles. However cardio is good for your heart, lungs and can help with weight loss and therefore is still beneficial for an obese person. For an obese person low impact activities are best, try using an elliptical machine or even swimming.

obesity weight lifting safe

So lift!

With the benefits of weight loss, better physical appearance and lowered risk of disease, weight training is an excellent choice for obese people who are ready to start their weight loss journey.

It will be tough, it takes time but if you’re ready to put in the hard yards then getting to a safe and healthy weight is possible.

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I’ve Stopped Losing Weight. What Is Happening?

It’s happened to all of us, one minute we are dropping kilos like they’re hot, next minute nothing is happening. We aren’t doing anything different, we are still consuming the same diet and training hard but we are stuck. So what’s the deal and how can we reboot and continue to shred that fat?

It’s happened to all of us, one minute we are dropping kilos like their hot, next minute nothing is happening.

What’s happening?

The dreaded “plateau”.  It seems that your body has caught on to what you’re doing and has decided to make it harder for you. When we first start trying to lose weight our bodies become confused and need to use a lot more energy when training simply because we are heavier and it’s all new. This means that calories are burned at a much faster rate. When we start to drop the kilos our bodies don’t need to work as hard to keep up the same level of activity because we are lighter and we have gotten used to our new activity levels. The other reason is the amount of calories we are consuming. When we first started dieting we lowered our calories and our body started burning up its own fat stores to give us energy, when we stop losing weight it can be because we are now eating the right amount of calories for our new weight, therefore our bodies don’t need to burn stored fat as energy anymore. Seems unfair, right?

It’s happened to all of us, one minute we are dropping kilos like their hot, next minute nothing is happening.

How to break a plateau

It’s time to change it up. Firstly look at your diet; are you still eating the same amount of calories as when you started? If yes, then its time decrease your calorie intake again. Keep in mind though, eating too few calories can cause our bodies to freak out and will slow down our metabolisms. To keep your metabolism high don’t eat fewer than 1200 calories per day. There are many online calorie calculators that you can use and there are plenty of apps you can download a good one to use is MyFitnessPal. This app allows you to track your meals and fitness levels, it will calculate your calorie goal and best part is its free! Another good thing to look at is what you are eating, make sure you are having protein at every meal as this is known to burn calories at rates of up to 60% faster, only eat carbs around your workouts, that’s before and after, make sure your eating enough fruits and vegetables daily and cut out all sugary drinks and snacks.

It’s happened to all of us, one minute we are dropping kilos like their hot, next minute nothing is happening.

If your diet isn’t to blame then it’s probably your activity level. Just like with diets our bodies get used to activity levels, when this happens we don’t need to use as much energy to perform exercises. So it’s time to train a little bit harder. Start with a change in cardio like hill jogging, an extra 10 minutes walking or adding an extra day of cardio. You should also be doing weight training as this is known to burn a lot of calories. If you are already doing weights then it’s time to up the weight or performs more sets.

It’s happened to all of us, one minute we are dropping kilos like their hot, next minute nothing is happening.

Drop it…

So now you know why you have stopped losing weight, you can get back on track and reach your goals. Everybody ends up hitting the dreaded plateau but with the right attitude you can bounce right out of it.

Don’t give up!

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Why Do Some People Lose Weight Faster?

Watching others loss weight faster than you is a frustrating experience. You may wonder what you are doing wrong. Turns out it probably isn’t your fault. There are many factors that play a role in fat loss including your sex, body type and metabolic rate. So if you have been counting calories and hitting it hard at the gym but not seeing results you can go right ahead and blame it on one of the following factors.

people lose weight faster

Men vs Women

Simply being a woman can slow down the weight loss process. Women have higher estrogen then men and estrogen will cling on to fat for dear life. While men produce more testosterone than women meaning men can grow muscle faster then women and have a higher muscle to fat ratio to women, it’s just how they are built. This means that men can burn fat a lot easier. It comes down to the fact that if you are taller and have more body weight you will burn more calories just to function.

There are things a woman can do to help her lose weight quicker though like working on her muscle to fat ratio, this includes weight training which will burn up those calories faster than cardio alone. And if you think it could be a hormone problem a woman can take estrogen blocker supplements to lower her estrogen levels. Taking these supplements is a safe and effective way to aid women in losing weight.

people lose weight faster

Body types

There are three main body types’ ectomorphs, mesomorph and endomorphs. What body type you are will play quite a role in weight loss.

  • Ectomorphs– these are those skinny people out there that seem to be able to eat and eat and never gain weight. An ectomorph has a very speedy metabolism which is why they don’t gain weight. An ectomorph will also have more trouble putting on muscle no matter how hard they train.
  • Mesomorphs– ahh the wonderful body of the mesomorph. We all know these people, they seem to be able to build muscle just by walking into a gym and they can do this while maintaining a low fat percentage.
  • Endomorphs– these people are quite a bit larger. They always have trouble with losing weight, no matter what they try. The metabolism of an endomorph is very slow; endomorphs also tire easily and have a huge appetite.
  • Mixtures– it’s quite likely that you are a mixture of 2 or more of the body types as well. Not everyone will fit the classics type.

people lose weight faster

If you’re really struggling to loss that weight your probably an endomorph. Here are some tips to help you hit your goals:

  • Portion your meals- 1 fist is one portion
  • Cardio, cardio, cardio
  • Train in the 15+ rep range
  • Don’t flash diet (cutting out foods cold turkey)
  • Drink plenty of water to keep you full
  • Eat plenty of whole grains and fresh veg to keep you full

Remember, don’t define yourself as your body type, if a mesomorph doesn’t train they won’t look like Arnie! Embrace your shape and work to your goals.

Where’s the fat?

Another possibility to why some people lose weight quicker than others is due to where their body naturally stores fat. Women tend to store fat around their hips and thighs, this is not considered bad for our health (unless it’s excessive) it’s when our fat is stored at our mid lines and around our organs that we run into trouble. Exercise can completely eradicate this fat but it takes time. if yoru have fat stored around your organs you will likely loss fat in these places first. If you are burning fat from your organs you are unlikely to see any results on the outside or even on the scales, but give it time. Getting rid of fat around your organs is a good thing and once this is gone your body will start to shred the fat that is noticeable like around your legs, arms and tummy.

people lose weight faster

All in all

We are all so different so you really can’t compare yourself to others at all. So if you’re not losing weight as fast as your best mate, remember there are somethings that you can’t control and somethings that you just need to work harder at.

The biggest part of losing weight is believing in yourself and becoming the best version of you!

people lose weight faster

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The Best Weight Loss Supplements For Women

Weight Loss Supplements For Women

Want to turbocharge your fat loss? Add these fat burning Weight Loss Supplements For Women to your diet to help you shred that stubborn fat!

  1. Thermogenic

The number one choice for fat burning is going to be adding a thermogenic fat burner into your morning routine. Thermogenic work by heating up your core temperature which in turn will speed up your metabolism this is called thermogenesis; a faster metabolism means more calories burnt, which means more fat loss. They also act as appetite suppressants, meaning you won’t be reaching for those naughty treats anymore and you will no longer be over eating.

All thermogenic contain different ingredients, some of which I will touch on here, so they all work slightly different to each other. Researching a product is helpful before you choose one.

Weight Loss Supplements For Women

  1. L-Carnitine

The second best supplement for turbocharged fat loss would have to the amino acid L-carnitine. This beauty works by using your body’s fat stores as its primary energy source and because of this it prevents further fat to be stored in your body.  L- Carnitine also works as an appetite suppressant and an energy booster giving you the boost you need to help you burn more calories.

  1. Vitamin D

Vitamin D is an excellent vitamin for aiding in fat loss. Our most abundant source is from the sun. but it can be taken in a vitamin form if levels are low. It helps to ensure your body’s cells listen and respond correctly to insulin. Insulin helps to move glucose (which comes from carbohydrates, and is the body’s main source of fuel) into the body’s cells to be burned as energy. If the cells are not responding to insulin well enough then it’s more likely that those calories you are eating will end up as fat rather than being used as energy.

A lack of vitamin D can also stop the hormone leptin from releasing. Leptin is responsible for signalling your brain to stop eating, without this hormone you are bound to just keep packing on those calories.

Weight Loss Supplements For Women

  1. Omega 3 fatty acids

Omega 3fatty acids are found most abundantly in fatty fish like salmon. Although they sound counterproductive they actually turn on the enzymes that trigger fat burning within the cells. Omegas 3s also help to boost your mood which can help prevent emotional binge eating. They can also promote leptin signalling.

Weight Loss Supplements For Women

  1. CLA

CLA is a strong fat burner found in dairy products. CLAs are another source of fatty acids that help promote fat burning within the cells, especially in our muscles where most of our fat burning takes place. CLA also promotes blood glucose enter our cells so it is burned for energy instead of being stored as fat.

  1. Polyphenols

These are powerful antioxidants that are found in green tea, they help to boost resting metabolic rate which in turn helps us to burn fatter at a faster pace. You can notice its strong effect as you are actually drinking the tea, your body will heat up and use calories as heat. Drinking green tea instead of eating when feel like eating but aren’t really hungry as it will warm you up and reduce food cravings.

Weight Loss Supplements For Women

These are my favourite fat blasting supplements and you can easily add all these to your diet by taking a few different supplements or even better if you use a thermogenic with these properties in it.

So if your truly serious about blasting away that fat then give these supps a go, I promise you’ll love me for it!

Go on, charge it up ladies!

Weight Loss Supplements For Women

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What IS CLA?

CLA, is one of the most favoured fat loss supplements of today, but does it work and is it for you?

So what exactly is CLA?

Conjugated Linoleic Acid or preferably CLA is actually a naturally occurring fatty acid found in sunflower oil, dairy and meat. It is most famous for its use as a fat loss supplement. It also has a few other health benefits it reduces the risk of breast cancer, increases metabolism and lowers cholesterol.

CLA works by reducing fat mass and increasing lean muscle mass simultaneously.  It inhibits the body from storing fat, it will cause the body to use existing fat as an energy source and it will increase lean muscle tissues.

Achieving these results from CLA found in our diet alone is almost impossible as it is find in only small amounts in foods that also contain high amounts of saturated fats, thus making supplementation of CLA a must.

How do I use it?

woamn eating pill universalIt is recommended that you use 3g daily of CLA broken up into 3 dosages with meals. It is also said that it will take around 6 weeks for you to notice a difference, hence it is not an overnight quick fix but the results do happen.

The reason for the slow weight loss is that CLA is also growing your lean muscle tissue which as you may know weighs more than fat. This is why it is recommended to take the supplement for 6 weeks before you decide if it is working for you or not, and even then you may not see dramatic results for a few months.

Is CLA for me?

Basically if you want to lose fat and at the same time gain a lean, toned look then CLA may just be the wonder supp you have been searching for.