Recreation Corner
Assess yourself before trying to lose weight 

Brenda Rule-Osburn Commentary

You know the adage: “If you do what you have always done, then you will get what you have always gotten.” Is that you? I often hear: “How do I get rid of my midsection? I exercise and exercise, but nothing is happening. How many times a week should I exercise?” 

“If I purchase one of the ab machines advertised on TV, will that make my abs flatter? How many reps should I perform for a lean muscular body?” 

Every person is unique. No one body type is the same. No one person has the same metabolism and not one person has the same medical considerations. 

This is why assessments are helpful to long-lasting changes and improvements in your physical and mental well-being. Here are seven things to consider in order to get the stomach and body in shape. 

Check your thyroid. Your thyroid regulates metabolism. Having periodic blood tests for hypothyroidism can make a critical difference in weight loss, weight gain, menstrual irregularities and high blood pressure. 

Eating properly and exercising is important, but if your thyroid is abnormal then no amount of exercise will help you lose that midriff bulge. It just won’t happen. 

Be motivated. You have to really want the change. That means making exercise a part of you life like brushing your teeth and going to work. Make exercise fun. Start skipping, shuffling, backward jogging, or scooter lunging on the treadmill. Hire a personal trainer who will direct you regarding your specific needs. 

Use good tools. The right equipment gets results. Are you exercising the most efficient way to lose body fat? Are you exercising enough? Knowing heart rates and understanding interval training can help you shed body fat and increase muscle definition. 

You need to know your three heart rate zones to help you burn calories efficiently. Knowing your resting heart rate and ambient heart rate helps provide accurate heart rates as you begin exercising. Wearing an accelerometer called a Caltrac will give you immediate information and show you how many calories are burned in a 24-hour period with 98 percent accuracy. 

Lift weights. Lifting weights creates muscle. Muscle increases fat-burning metabolism. A pound of muscle can burn 50 to 60 additional calories a day. The myth that a woman will get huge if she lifts heavy weights is false. Women don’t have the testosterone a man has. Lifting weights can make you lean, toned and tight. 

The difference between a pound of muscle and a pound of fat is volume. One pound of muscle might appear to be the size of a softball and a pound of fat may look like a soccer ball. So shed the fat and expose the six-pack. 

Get variety. Change the manner in which you lift weights: high reps, low reps, drop sets, split days or combinations are good in order to get stronger and create more muscle. 

Eat light, but eat. Eat in moderation as mentioned in my last article. If you eat less than 1,200 calories per day, your body will take on the mentality, “you are not eating.” 

As a result, the body will store fat, reducing its fat-burning capabilities. You can enjoy your fat loss without starving yourself. Eating a complex carbohydrate and a protein with each meal fuels your body without stirring up the balance of pancreatic hormones necessary for releasing fat efficiently. 

Work the whole body. It is physiologically impossible to spot reduce. You can’t lose only in one area of the body because body fat comes off in all places. Usually, the first area you gain your weight is the last area you lose. 

The way to successful fitness and creating the six pack you have always wanted is cardiovascular activity, resistance exercise and supplemental nutrition. 

If you hate exercise, know you need it, but can’t stick with it, find a solution that fits your lifestyle. Use your mirror as your guide to bring a positive impact on your life. 

Once you really like yourself, you can face the more difficult challenges ahead of you with a smile. 

Rule-Osburn is a certified personal trainer. You can reach her at brenda@bodiesbefit.com or (505) 797-3778. “Recreation Corner” runs Fridays in The Trib from May through August. 

WHAT’S HAPPENING 

An expanded version of The Trib’s weekly recreation guide, which usually runs Fridays in Sports, will be featured in a special section in Monday’s Memorial Day edition. The guide will include calendar listings for camps, clinics, races, tournaments and other recreational events throughout the summer. Don’t miss it.