Why Am I Still Gaining Fat Even Though I Exercise Regularly?

If you’re hitting the treadmill every day and are not seeing the numbers you want on the scale, then you are not alone! Plenty of people exercise regularly and yet they still cannot seem to shed the pounds. There could be a couple of reasons for this. True, a person could have a genetic issue – there are a variety of genetic issues that can make harder for a person to shed fat – but these genetic conditions are rare and it is far more likely that it is an issue with your diet or exercise, so let’s explore some of these issues a bit more in-depth.

1) You’re doing the wrong kind of exercise

Sure, you may be exercising regularly, but are you doing the right kind of exercise? While cardio is an important part of any good exercise regimen, cardio alone is not really the best way to go about burning fat. High-intensity interval training is probably the best way for people to burn fat. If you aren’t familiar with high-intensity interval training, it’s an exercise regimen wherein a person alternates between high-intensity exercises (like sprinting or squatting) for a small period of time and then switches to a lighter exercise for a small period, and then continues switching until the 15-minute session is over.

2) You aren’t cutting enough calories out of your diet

When you really break it down, losing fat is a simple process of calories in, calories out. The problem comes when people try to figure out just exactly how many calories they need to cut. You need to be careful when cutting calories. If you do not cut enough, you will not end up shedding enough fat, but if you cut too much, then you will not have enough energy to exercise regularly! Generally, you should aim to burn about 500 more calories than you consume each day. If you haven’t already gotten one of the many calorie tracking apps out there, you should get one immediately.

3) You’re not getting enough sleep

This may seem like an odd reason to be retaining fat, but believe it or not, sleep deprivation can really set back your weight loss efforts. There are two reasons for this. First off, sleep deprivation causes issues with the two hormones in your body that are responsible for controlling hunger (they are called ghrelin and leptin), which means you will be hungrier than you normally would be. Secondly, sleep deprivation causes your body to store more fat than it would under normal circumstances.

The truth is, sometimes you can be doing everything “right” and still struggle to see results. Remember, give it time! And don’t forget that you may actually be gaining pounds on the scale thanks to muscle, not fat!

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The Effects Of Exercise On Body Temperature

If you are having trouble sleeping, and you don’t already have a regular exercise program, you should start one if you want to sleep better. Exercise is beneficial to sleep in several ways. For example, exercise raises the body temperature rhythm and allows your body temperatures to ‘peak’ at a higher level. This, in turn, increases your energy level during the day, so you’ll feel more motivated and alive. And just as body temperature reach its maximum at a higher level through exercise, the body’s temperature will also drop further and more easily. This lets you sleep more deeply without interruption.

A regular exercise routine prevents your body’s temperature rhythm from remaining relatively level throughout the day. With an appropriate body temperature rhythm, you will find that you can get a deep sleep even if you’ve had a stressful day or can’t perform your regular exercise on a certain day. Exercise also delays the drop in the body’s temperature in the evening, and this delay lets you remain awake and alert for a longer time without feeling drowsy or tired. And, as everyone knows, exercise is a great stress reliever, and stress is one of the main reasons for the development of sleep disorders.

If you don’t already have an exercise program, you really should consider starting one right away. The best time to perform exercise is in the morning because it encourages a quick rise in temperature. You should avoid exercise for three hours before you go to sleep, since your body’s temperature will likely still be rising, and you could find falling asleep or sleeping deeply to be more difficult.

You don’t have to run right out and join a gym in order to get regular exercise. It is possible to obtain the benefits that exercise brings through its effects on your body temperature by taking less dramatic actions. Research shows that even moderate exercise during the day has many healthful benefits. If you can’t seem to get motivated to exercise on a regular basis, you should find a less intense, but physical, activity you enjoy several times per week. The activity could include such things as taking a brisk walk, going for a bike ride, or going rollerblading. All of these activities will have a significant effect on your body temperature and encourage its rhythm to function at beneficial levels.

Exercise and Asthma

If you suffer from asthma, you probably think that you can’t exercise properly or safely. Contrary to what many think of this subject, there are ways that you can get in shape and exercise, even if you suffer from asthma.

Asthma is a chronic lung disease that is marked by characteristics such as coughing, wheezing, shortness of breath, and chest tightness. Asthma tends to occur with people who are genetically or environmentally presdisposed to the condition.

Some of the triggers that may start or make an attack worse include exposure to allergens, viral respiratory infections, airway irritants, exercise, and exposure to things such as dust mites or cockroaches.

You can prevent asthma attacks by doing the following: 1. Bathe your pets weekly.

2. Don’t smoke or permit smoking in your home.

3. When mold or pollent counts are high, you should stay inside with air conditioning.

4. Wash your bedding and any stuffed toys at least once per week in hot water.

5. Wash your hands every chance you get.

6. Get a flu shot.

7. Wear a scarf over your mouth and nose in the winter months.

8. Be proactive and know your triggers and how you should avoid them.

Now that you know what you know about asthma, you may be wondering where exercise fits in. As most doctors will tell you, you shouldn’t give up on sports or exercise at all. You just have to be smart about how you play and take special pre cautions to avoid attacks.

Almost all doctors agree that the best way to prevent attacks during exercise is to keep your inhaler and medication close by. You should never use the inhaler more than 3 times during a game or exercise session. If you are up the previous night with coughing and wheezing, it’s always best to go light with your exercise the next day.

For something known as IEA (Exercise Induced Asthma), the symptoms are somewhat different, in the fact that they appear after 6 – 10 minutes of exercise and will often be worse in cold or dry air.

If you have IEA, there are several activities that you can enjoy such as swimming, walking, biking, downhill skiing, and team based sports. There are many activities for you to choose from, to ensure you get the exercise you need as well.

Keep in mind that the condition of asthma isn’t “all in your head”, it is a real physiological medical treatment that will require treatment to prevent and treat. Even though your doctor will be your best friend in treating asthma, you are the one who can prevent your symptoms.

Always be smart, take your medication, and be proactive. Don’t let it put you in a life of misery – as you can enjoy exercise just like everyone else.

ThrowBack Exercises That Work

Ringbinder

GetFit.jpg

Circuit training is one of the best ways to gain all round fitness and strength. Intensive circuit training can be done at home in sports halls as well as in the park. Each exercise is performed at a “station”. There are usually no or few weights involved. Generally, the exercises include:

There has never been a better time to start doing workouts at home, with the ever increasing number of Youtube videos and commercials for a small fee allowing you to do exactly what we have been doing for years, at no extra cost.

  • Press ups
  • Sit ups
  • Star jumps
  • Squat thrusts
  • Squats
  • Step ups (using the stairs)
  • Jumping onto steps with both feet together
  • Burpees (sort of star jump followed immediately by a squat thrust – a killer !)
  • Skipping
  • Sprints up and down hall
  • Running backwards, sideways etc.
  • Passing a football between two people, either back to back or

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Leg Workout (Heavy)

baller fitness

Below is a leg workout I did with Nick this morning. It incorporates 3 sets of 3 moves with increasing weights for each set. The goal was to max out on the amount you are lifting by the 3rd set.

After the 3 sets, there is a quick burnout done.

I will include the dumbbell weights I used throughout the workout. Make sure to test what your limits are.

During the lunges and squats, I put on a 25 pound vest for extra weight.

Exercise 1: Lunges

10 reps (on each leg) of forward lunges with 25lbs in each hand + Vest (vest isn’t necessary)

30 second rest

10 reps (on each leg) of backward lunges with 30lbs in each hand + Vest

30 second rest

4 reps (on each leg) of forward lunges with 35lbs in each hand + Vest

30 second rest

(With it being my first time doing…

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