Monthly Archives: July 2012

The Five Stages of Getting in Great Shape

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The Fives Stages of Getting in Great Shape For most people ‘getting in shape’ is a life long journey that never quite ends or has a clearly defined finishing point. The goal posts often change or get moved over time.  This usually happens for two reasons: 1) you reach a goal and then realise it wasn’t all you were hoping for so you extend it a bit more or 2), you realise you set your sights too high and have to lower your ambitions slightly. So although this journey never ends there are lots of stop off points along the road where you can slow down and appreciate what you’ve gained whether that be an awesome set of guns, a 120kg bench press of just looking good naked. But in order to reach these vantage points of self-reflection there are some stages we all have to go through to get started and keeping going on the right route. Remember the first step is always the hardest so why not take it today?

Stage One: Denial

Like all bad things that happen in life getting out or shape or realising that you have gotten out of shape is often met with denial from the person who is afflicted with this soul-sapping condition. Until this stage is dealt with and your head if no longer burred in the sand you cannot move forwards towards getting back in shape and reaching your health and fitness goals. Like some other conditions that are self-inflicted, sometimes you just have to hit rock bottom before you reach a turning point and wake up and smell the coffee (with three sugars) and decide enough is enough. The day you take a look in the mirror and admit you are overweight or not in the physical condition you want to be in is the day you can start to get your life back on track. Until you truly realise where you are in terms of fitness and how you look then you can’t really move forward and get the ball rolling. While still in denial you can work out and watch what you eat but if you keep telling yourself things aren’t so bad then you won’t be motivated enough in your endeavours to really make a difference and start getting in shape properly.

How I was in Denial

The moment I realised I was out of shape was when a rotund friend of mine kindly pointed out I was beginning to develop man boobs or moobs which meant that I was no longer slim. Being slim or skinny didn’t really bother me, it was just how I was and as far as I knew, at the time, there was no way to change this. But when it became apparent that I’d crossed the line and was taking the first steps towards being fat and that I had already become skinny fat I almost instantly joined a gym for the first time in my life and started exercising regularly also for the first time in my life with a goal to losing the fat I’d started to accumulate over the past few years and more importantly make sure I didn’t put on anymore unwanted pounds.

Stage Two: Other People Trying to Discourage You

When you try to improve yourself whether it’s by joining a gym, taking a self-study course, spending more time at work to impress your managers or taking a break from unhealthy foods for a while, other people will feel threatened. Although what you are doing doesn’t directly affect them at all you can still ruffle plenty of feathers by refusing to accept the status quo and deciding to make some changes that are in your best interests and at the expense of no one else.

Why do your new positive actions cause so many problems for others? Simply because it forces other people to look at how they live their lives and what they could or should be doing to address the problem areas in their lives. It also forces some uncomfortable subjects to raised and talked about which some people would rather not be mentioned. Let’s say you are at a big family meal, Uncle Geoff is there and is looking even more overweight than ever and is starting to feel the negative aspects of all that extra weight but is still tucking into his dinner with abandon. As you have started working out and want to get in shape for your upcoming holiday you decline the offer of dessert from your host. When asked why you reply that you are trying to eat a bit more healthily at the moment this answer is met with derision from fat Uncle Geoff as he knows it is something he should be doing to turn his life around but just doesn’t have the will power. You’ve just mentioned the elephant in the room and now all eyes are on him.

But whatever forms the discouragement from your associates takes and whatever the reasons behind it are try not to let if put you off your goals and prevent you from staying focused.

How Other People Tried to Discourage Me

When I stared making more of an effort at the gym I stopped drinking as much alcohol as I did before as booze can severely hamper your progress due to reduction in testosterone, all those empty calories and the fact that it can put you off eating and training if you are suffering from a brutal hangover after a heavy night on the town. Don’t get me wrong, I didn’t stop drinking entirely but I went from four or five big nights out a week to perhaps three or four. Friends got annoyed that I could no longer be counted on for a midweek night out but in the end they understood and some of them even began cutting down how much they drank.

Stage Three: Early Results to Spur You On

When you first join the gym or start working out at home and have decided to start making some positive changes in your life you are usually full of motivation and are brimming with PMA (positive mental attitude) but after a few weeks or months this wears off and you can begin to start skipping sessions and even doubting whether the time you have invested has been worthwhile. Lots of people drop out at this point and hang up their running shoes with resignation but quiet relief that the journey is already over. If you don’t want to be one of those people that quit so early in the game then one way to make sure it doesn’t happen is to achieve some sort of early results or victories to keep you motivated and allow you to recognise all the hard work you have put in.

These victories or positive results can come in many forms and depending on what your goals are could be anything from losing 5 lbs., being able to do 30 push ups or running 5 km in 30 minutes. In order to recognise this progress you need to start taking down some key data as early as possible such as your weight, sporting prowess or my favourite motivation tip: taking some before photos to look back on and laugh at when you’ve been at it a while and no longer look like a starving refugee with a pot belly and moobs.  Having meaningful data to compare whether it’s cold hard numbers or photographic evidence can help you recognise your achievements and keep you on the right road and in the direction you want to be heading.

How My Early Results Spurred Me On

When I first started training and going to the gym no one gave me this piece of excellent advice I have just shared with you so I didn’t make any notes apart from that I weighed 12 stone / 76 kg / 168 pounds and was as weak as a kitten. What spurred me on however and kept me motivated was comments from other people about the change in my physique. My friends knew I’d started going to the gym but I didn’t tell my co-workers as there seemed no need to share this information. Then one day at work someone else who was a regular gym goer commented on my new muscles and then word got around and people began asking me how long I’d been working out for and when I started going to the gym etc.

Let me be clear: I’d not turned into some muscle bound freak but had simply gone from skinny fat to looking slightly toned without anyone noticing which in some workplaces never happens despite peoples best efforts. Despite not being one to let comments go to my head and just casually laughing them off this did get me over the first hump and keep me motivated to continue going to the gym when otherwise my dedication might have begun to waiver. In fact from that point onwards I got used to the attention and against my character, I began to look forward to receiving it. Although chasing external validation and approval from others is not a road you want to go down a little bit of positive attention for doing something well is never a bad thing and let’s be honest, the second reason most people want to get in shape after feeling better about themselves is that other people won’t find them too unpleasant to look at!

You don’t have to rely on your friends, family or co-workers to encourage you, try joining up to one of the fitness, health or weight training forums and starting a progress journal where you can state your goals and record your progress while interacting with other people who share your objectives and can related to your struggle as well as provide words of encouragement and helpful tips and advice.  Writing down your goals online where people can see them makes them real and the other members of the website will hold you to account which can be a great motivator. Some websites even have ‘shape-up challenges’ where people can enter to win prizes which can also help you stick to your training and diet regime as a bit of competition brings a whole new element of enthusiasm into the proceedings.

Stage Four: The Long Haul and Staying Motivated

During the honeymoon period of your new found health and fitness regime, which can last up to six months as you find your feet in the gym and get a good routine and diet sorted you should notice some positive changes in your appearance and on the scales, however once the initial burst of muscle growth and strength increases known as ‘beginner’s gains’ begin to dry up and progress slows down it can become hard to keep going. If it appears you are not making any progress towards your goals then why would you carry on?

The reality is that at this point you need to get serious about your diet and start being consistent with your exercise routine and sticking to it making sure you aren’t missing training sessions or going off-diet on a regular basis.

If you want to keep the momentum going you had in your first few months then you need to put in a new level of commitment and factor your new way of eating and your levels of activity to keep reaping the rewards. Most people who embark on a new health and fitness campaign will have given up long ago so give yourself a pat on the back for getting this far. Staying healthy and in good shape is a never rending process and requires a change in lifestyle on a permanent basis if you don’t want the gains you’ve already made to fade away. Over time working out, exercising and eating the right foods becomes second nature but until it does just hang in there and keep your eyes on the prize.

My Approach for Staying Motivated for the Long Haul

As I’ve been training for about seven years now regular exercise and being conscious of what I eat is something I think about every day. I might not be as consistent as I once was but I know what is right and what is wrong and I try to stick to the right end of the spectrum wherever possible. One thing I find that really helps to keep me motivated and kicks me into gear when I’m slacking off is looking back at holiday photos when I’ve not be in great shape.

In the photos I can tell that at the time I thought I looked OK and perhaps back then I did look OK for my goals at that time but now a few years on I can see that was not the case! This makes me realise that I probably don’t look that great now even though I’m in better shape and that I need to keep working out and trying not to eat any junk. Basically, take lots of photos whenever you get the chance so you can keep an eye on where you’ve come from but also how far you need to go!

Stage Five: Reaching your Goals and the Ever Moving Goal Posts

Part of the human condition is never being happy with your lot and in some ways it can be frustrating but in other ways it’s not so bad. If we hadn’t strived for more food, better health and improved living conditions all those years ago we wouldn’t have climbed down from the trees in search of pastures new and started the transformation from monkeys to man.

However, this means that more often than not reaching your fitness goals isn’t as satisfying and rewarding as we hoped and can even lead to a feeling of emptiness and disappointment. Sometimes the journey is really better than the destination and reaching that goal of a 100kg bench press, getting a six pack or losing those bingo wings feels more like a bump in the road than reaching the top of the mountain. Life rarely changes when personal goals are met and the only way to deal with it is to set new ones and keep going!

How I Dealt with Success Fatigue

At first the victories came thick and fast: 60kg bench press, adding 5 lbs. of lean muscle mass and with each new goal that was crossed off the list another one magically appeared in its place. When you realise that no one else really cares how much you can lift or how far you can run then the amount of importance you put on reaching targets changes and you begin to look at more open ended goals. We all need goals and targets to stay motivated, after all, dreams are just goals without a timeline. But as you get more into training and the healthy lifestyle your goals change and mine too began to mature. I stopped chasing numbers and my goals become less specific but just as important.  Although my goals change from time to time they tend to be focussed around a couple of key areas:

  • Be fit enough to do what I need to do
  • Stay lean
  • Keep training

As you can see there are no numbers there and you could say they are all very subjective and it would be difficult to know when any of them are achieved.

My Goals Explained

When it comes to the first one on the list, ‘Be fit enough to do what I need to do’, it’s all about being fit for purpose and having enough energy to keep going all day. I’m never going to run a marathon so putting in endless hours on the treadmill isn’t necessary.  My main fitness challenges at the moment are chasing after my increasingly fast toddler and making sure, in a few years’ time, I can kick a ball around with her and go on bike rides and things like that. That is what I mean by being fit enough to do what I need to do.

For number two I was going to put ‘not get fat’ but that would be focusing on the negative aspect of the goal so I switched it around to ‘Stay lean’ instead as it’s a positive phrase.  This goal does what it says on the tin and is simply about keeping off the unwanted pounds that come with over indulgence. If I get a six pack along the way then so be it but now I’m into my 30s my long term goal is just to stay lean.

Finally, ‘Keep training’, simply refers to keep on keeping on. I’m no longer chasing numbers looking for a 200 kg deadlift of a 120kg bench press. When I reach those numbers I will be pleased but they are just stepping stones along the path. I As long as I ‘keep training’ in one way or another all will be well.

The End!

Phew, that was a long one: nearly 3000 words!  I wonder if anyone read it all. If you did leave me a comment to let me know this keyboard workout wasn’t for nothing!

Did any of those stages resonate with you? What barriers of obstacles have you encountered on your journey?

The Best Kettlebell Exercises for an Effective Leg Workout

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If you read our recent article on why a kettlebell is the only piece of home gym equipment you need to get in great shape then you will know we are big fans of this heavyweight Russian export. If you took our advice and picked up one of these pieces of home gym equipment then the chances are you are very happy with your purchase but you might still have a few questions when it comes to using them and a question we often hear asked is ‘how can I do a good lower body workout with just a kettlebell?’.

Well this question is easier to answer than you might think as these weights are very versatile and once you start using your imagination you can find literally hundreds of exercises to perform to help you build muscle, burn fat and ‘tone up’.

These kettlebell exercises are equally suitable for men and women and if your goals are to add lean muscle mass, get that toned and athletic look and burn off those excess calories then these exercises are for you. If you are a female trainer and aren’t sure if kettlebell training is for you then check out this article on the suitability of kettlebells for women trainers.

The Best Lower Body Kettlebell Exercises

The Squat: the best exercise known to man The most effective and probably the best known lower body exercise is the squat. This exercise primarily works the thigh, hip and buttock muscles as well as a whole host of secondary muscles such as the lower back, upper arms and the shoulders not to mention the abdominal muscles found around your stomach which you need to develop if you want to complete the beach body look with a six pack. If there was one exercise that could be termed as vital for those who want to get in great shape then it would probably be the squat.

Despite all this lots of people avoid this exercise as it looks quite difficult to perform and has a hint of potential danger about it. While those observations are not entirely incorrect, when executed correctly the squat is very safe and not quite as difficult to master as first appearances may suggest.

When most people picture the squat exercise, they usually imagine people in squat racks with a well loaded barbell on their shoulders squatting for all their worth. While this is usually the case there are other ways to do this exercise that don’t require the use of a lot of equipment and one such variation on this exercise is the kettlebell squat.

How to Perform Kettlebell Squats

How to do Kettlebell Squats If you are lucky enough to have two kettlebells then you can do this exercise by holding a weight in each hand and letting your arms hang down by your sides. Don’t worry if you only have one kettlebell as you can perform the one weight variation of this exercise by following the second set of instructions below. The variation on the squat that requires two weights is sometimes referred to as the suitcase squat as you hold the weights as if you were holding a heavy suitcase in each hand. If you have two weights hold one in each of your hands by the handles with your palms facing inwards towards your body and the bells hanging down. Perform this great leg exercise like so:

  • Start in a standing position with a kettlebell in each hand and your palms facing your body.
  • Keeping your back straight bend your legs at the knees at the same time as bending your hips as if you are going to sit down on an imaginary chair.
  • As you lower yourself make sure your knees don’t move over or past your toes – you do not want to bend over forwards but want to lean back as if getting into more of a sitting position.
  • When your thighs are parallel with the ground you have reached the point where many people consider the exercise to be completed. Some people go deeper to perform a more strenuous workout but you can stop here if you chose. Do not stop before your thighs are parallel with the ground as you will not have gone deep enough.
  • Return to the starting position by pushing upwards from your feet and through your legs. Do not slide your knees forward as this will take the weight off your legs and the hamstrings which you are trying to work with this exercise.

To avoid injury make sure you observe the following:

  • Do not descend too quickly. Move in a slow, controlled motion staying in control of your movement the whole time.
  • Do not extend your torso too far forward; try to keep it relatively upright with your back in a straight line from waist to neck.  Failure to prevent your torso from extending forward can put too much pressure on your lower back which could cause an injury.
  • Keep your knees behind your toes. Do not bend your legs with your knees moving beyond your toes. If you looked down straight through your knees your toes should be in front of them.

If you are unsure of how to perform kettlebell squats ask an experienced trainer or consult a personal trainer at your local gym. To practice this exercise try performing it without any weights and position a chair behind you so you can practice siting down and standing up without using your arms. You can use a chair while you do the exercise for real and these are called box squats – just make sure the chair is strong enough to hold your weight and the weights you are using!

Squats with One Kettlebell

How to Squat with one Kettlebell If you just have one kettlebell then we do not recommend you try and do the above exercise with just one weight. Performing this exercise and being off balance is a good way to get injured and there is no need to even attempt it as this version works just as well:

  • In an upright standing position hold the handle of one kettlebell with both hands with the weight in front of you close to your chest.
  • Position your feet slightly less than shoulder with apart and do not lock your knees.
  • Squat down by bending your knees but keeping your back straight.
  • As you get closer to the ground make sure that your back is still in the upright position and your knees do not move over or in front of your toes.
  • Imagine you are sitting back onto a chair rather than bending forward to pick something up.
  • When your upper legs from your knees to your waist are parallel with the ground you have reached the end of the exercise.  You can of course go lower but parallel with the ground is good enough for starting out.
  • Pause for a second then push up from your legs to return to the starting position.

Do these exercises for three sets of eight to 12 repetitions. Do not fall for the toning myth that states you need to do lots of repetitions with a light weight to ‘get toned’. This is rubbish and if you want to improve your muscle tone you will need to perform between eight and 12 reps with a heavy weight. If you are using one kettlebell and your strength improves to the point where the weight is too light and you can easily do 12 reps then you can try either using two kettlebells with one in each hand or going down further at the end of the squat. Once you have exhausted both these options then you might need to upgrade to a heavier set of weights or invest in a set of adjustable kettlebells which allow you to add more weights to the bell without replacing the whole thing as your strength improves.

Other Kettlebell Leg Exercises

The above mentioned kettlebell squat variations are ideal for a full lower body workout as they hit multiple muscle groups in the bottom half of your body as well as your core. There are other kettlebell leg exercises you can add to your repertoire to keep your workouts dynamic and varied and also to prevent you losing interest but the squat should be a the core of any workout whether training at home or the gym. Some other leg exercises you can perform at home with a kettlebell include:

  • One legged kettlebell squats
  • Kettlebell lunges
  • Box squats
  • Double swings
  • Calf Raises
  • Farmers walk
  • Dead clean

We will be taking a closer look at the kettlebell leg exercises listed above in the coming weeks so don’t forget to bookmark this site.  If you found the information on this page useful and think someone else you know might too then please click on a button below to share this page:

The Best Kettlebells for a Home Workout

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Kettlebells make a great addition to any home gym no matter whether you are just starting one or already have a fully functioning workout center in your house.  If you aren’t entirely sure a kettlebell is for you then have a quick read of this article on why a kettlebell is all you need for a home gym but if you are ready to take your home training to the next level then read on as we will be taking a look at the best kettlebell sets for sale and serving up some extensive kettlebell reviews to help you decide which one is right for you and your goals whether you want to lose weight, get bigger and stronger or just look the best guy or girl on beach.

The Most Popular Kettlebell on the Market

The Best Selling Kettlebell on the Market Choosing the most popular kettlebell for sale at mega-retailer amazon is a pretty good way to make sure you get the best product on the market in order to start home-training towards your fitness goals and when it comes to kettlebells on sale at amazon the Cap Barbell Kettlebell is the most well reviewed product on the market at the time of writing. It has 242 customer reviews with an average score of 4.4 out of 5 starts which translates to 8.8 out of 10 or an 88% approval rating, something any president would be extremely proud of!

Why is the Kettlebell from Cap Barbell so Popular?

If you look at the customer reviews of this kettlebell from Cap Barbell then you will start to see why it is so popular and one of the best kettlebells on the market. Most people who bought this product and then left a review on amazon gave it a highly favorable review and of the 242 reviews 151 gave it a full five stars. People who bought this piece of home gym equipment were generally pleased with the solid build quality, the professional service and the design of the product especially its wide handle which makes it very easy to use for a number of different exercises.

But not everyone was over the moon with their purchase, a few of the kettlebell reviews complained of receiving their product in a less than perfect state and this contributed to the Cap Kettlebell getting a few one star reviews against its name. But I am sure amazon’s easy to use product returns department helped them out.

Another reason this product is so popular is that it is very competitively priced when compared to the other weights on the market and also comes in a large variety of different sizes ranging from 15 lbs. which is ideal for beginners or those with modest goals right up to 70 lbs. or 31 kg which should be heavy enough for most home trainers!

If you want to check out this popular item and read the customer reviews click here now.

The Most Versatile Kettlebell

The Weider Adjustable Kettbell Set offers Great Value If you want to make sure your purchase will stand the test of time and keep challenging you for years to come or even get used by the whole family then you might want to consider getting an adjustable kettlebell. These are some of the best kettlebells available as the weights can be changed allowing you to perform even more exercises than you can with a regular fixed weight bell as well as ensuring you will always be getting stronger and fitter as your strength improves over time. The adjustable kettlebells cost more than the regular ones as you might expect and for this reason aren’t as popular or as widely available. There are however a few good products on the market that get good customer reviews and won’t break the bank.  The top three that you should check out and are as follows:

You can also buy a handle on its own to which you can add your existing weights (if they are the right type) which could save you some money: Kettlestack Adjustable Kettlebell Handle

So as you can see there are lots of good options on the market should you wish to get your home training off to a flying start. We hope you found these kettlebell reviews helpful and if you do decide to purchase one please get in touch on Facebook or Twitter and let us know which one you picked and if its as good as you hoped.

If you want some ideas on how to get started with kettlebell training at home then take a look at these articles

A Kettlebell is all You Need for a Home Gym

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Home Kettlebell Workout Kettlebells are pieces of weight training equipment that originated from Russia where they go by the name of ‘girya’ but are now popular the world over, or at least amongst those in the know and who appreciate effective training methods that aren’t always recognised by mainstream gyms.  Kettlebells are usually made of cast-iron and look like a cannonball with a handle welded on which allows you to pick them up and perform numerous weight training exercises that are perfect for those who want to get in great shape, put on some muscle, have a cardio workout, burn calories and improve their balance and co-ordination all in one workout with one type of fitness equipment.

Why Kettlebells are Excellent for Home Workouts

If you plan to do any kind of training or exercise at home whether you are working towards getting that beach body you always wanted, increasing your strength or getting fitter, then a set of kettlebells should be at the top of your shopping list and could be the only piece of home gym equipment you ever need. There are a few good reasons why you should seriously consider getting a set of kettlebells no matter how big or small your home setup is already and here are a few good ones to help convince anyone who is still unsure about these piece of gym equipment:

  • Extremely Versatile: this type of fitness equipment is very versatile and can be used to do lots and lots of different exercises that you would otherwise need lots of different pieces of equipment for. Want to do a chest press and don’t want to buy a bench, a barbell and some weights? Don’t worry you can do kettlebell floor press without any additional equipment. Want to do a squat and don’t have a power rack? Don’t worry; you can do kettlebell goblet squats without one.
  • Suitable for Many Different Goals: If you are training to get fit and increase your cardio vascular performance then you can do a powerful circuit training routine with just a kettlebell that will leave you out of breath and sweating like the proverbial. If you want to lose weight then you can do calorie busting interval training sessions with only a kettlebell for company that will help transform your body into a calorie burning furnace.  If you want to get lean and toned and look the fittest guy or girl at the beach then a kettlebell allows you to perform all the essential compound exercises that can help you pack on the muscle and strip of the fat. Whatever your goals it is highly likely a kettlebell is all you need to succeed at home.
  • Space and Money Saving Abilities: One of the main problems with setting up a home gym is that there can be a lot of cost involved if you go all out and try and recreate a commercial gym in your spare room. We don’t recommend you go down this route as it can be very expensive and take up a lot of room. In fact even if you do have the space and the spare money lying around it isn’t even necessary to build a full home gym. A kettlebell can perform so many different functions that it can be all you need to get started and even reach your goals. You don’t need to buy a space hogging treadmill or bank balance zapping smith machine to get in shape.

So as you can here are just three great reasons to start thinking about getting your first kettlebell whether you are in the early stages of starting to train at home and get away from the gym on a part-time or full-time basis or whether you have a functioning home gym already and want to make your training even more dynamic and effective. Whatever your goals, a set of kettlebells has a part to play and should be seriously looked into.

To reach your health and fitness goals all you need is dedication and the right equipment.  After all you don’t want to be the guy with all the gear and no idea, do you?

If you think a kettlebell can help you achieve your goals then have a look at this article on the best products available to buy now.

How to Avoid Skinny Fat Syndrome

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Skinny Fat Man and Woman A lot of people start going to the gym and exercising with fat loss as their main goal.  Joining a gym or starting a home fitness program is one of the best steps you can take in your quest to lose fat and get in great shape but if you follow conventional wisdom when it comes to choosing and applying a workout regime then you could end up heading down the wrong path which might either make it a lot longer before you achieve your goals or take you to an entirely different, unwanted destination instead.  That destination is the Skinny Fat Syndrome and it isn’t a place you want to go!

What is Skinny Fat Syndrome?

If, when fully clothed you appear to be relatively skinny and thin looking but in actual fact you have areas of fat such as your belly, chest and upper arms then there is a good chance you are skinny fat. This is the exact opposite of the athletic and toned look most people desire and affects men and women in equal numbers.

How Do People Get Skinny Fat?

Now, we understand that if you are reading this you specifically do not want to get skinny fat or are already there and want to know how to change your body composition to something healthier and more aesthetically pleasing. But it is worth pointing out the various ways people can end up suffering from Skinny Fat Syndrome to help explain this condition fully.

Starting Out Skinny with Gradual Fat Increases

This is the most common route to ending up being skinny and fat at the same time and happens to lots of people. Perhaps you were skinny or thin in your teens and early twenties and could eat what you wanted and didn’t have to do any physical activities to maintain your weight. As you started to get a bit older and as each year your body’s metabolism slowed down bit by bit you continued to eat the same amount of food but your body began to store more of this food as fat around your body. It might have been a gradual process of only a few extra pounds a year but after a few years this added up and you soon found yourself with a significant deposit of fat around your belly. Initially you could hide this new extra weight gain but when not wearing the right clothes or at the beach it was visible for all to see.

Following the Wrong Exercise Program when Trying to Lose Weight

This is the other main way people end up being skinny fat and is perhaps even more frustrating for the people to whom it applies. If you were overweight and had a body some people might have considered as being fat and you took the commendable steps to do something about it you might have initially started to lose weight and seen a striking transformation in your body composition as the fat started to melt away slowly but surely. But as you got down to a reasonable weight you found that although some parts of your body were thin and skinny other parts such as your belly, chest and thighs were still carrying unwanted weight and fatty deposits.  Although you were now no longer overweight you still had areas of fat and for all the weight you had lost you still didn’t have the body you wanted.

The chances are you were using cardiovascular exercises such as running as your main or only method for burning off those extra calories and although this worked well initially it soon become a contributor to your status of being skinny fat.

How to Lose Weight without Becoming Skinny Fat

Stop Being Skinny Fat So now that we have covered ‘what is skinny fat’ and how it can happen we are getting to the crux of this article and that is how to lose weight without becoming a skinny fat person.

If we take a look the typical profile of a skinny fat person which applies to both men and women, we can see what needs to be done to avoid this situation:

  • Mainly skinny but with unwanted areas of fat such as the belly, upper arms and chest
  • Low levels of muscle tone
  • Legacy of being able to eat what they want which was mainly unhealthy food
  • Doesn’t exercise often and if does, only cardio exercises such as running, cycling or cross training
  • Drinks too much alcohol
  • Slower metabolism due to increasing age and/or lack of the right kind of exercise

So as you can see there are a number of contributing factors that could apply to someone in order to render them skinny fat. Some or all of those might apply to you and the more of them you can fix then the quicker you will be able to change your body to healthy and toned or whatever your goal might be.

The Best Thing You Can Do to Beat Skinny Fat Syndrome

Weight Training to Avoid Being Skinny Fat If you look at the list above three of the key factors (low muscle tone, no regular exercise & slow metabolism) can be grouped together and remedied at the same time and that is with regular weight training. This applies to both men and women and we recommend that both genders should workout in the same way if they want to get in great shape, obtain a toned, healthy looking athletic physique to ensure they look good naked or at the beach.

Why Weight Training?

In a previous article we talked about why weight training is the best way to lose weight so for a more detailed answer you should look there but to sum it up weight training is the best way to no longer be skinny fat because:

  • Weight training workouts burn more calories than cardio exercises over the course of a day
  • More muscle tone means a faster metabolism which means your body burns more calories when resting
  • Adding muscle to your body gives you an athletic toned look with no flabby or wobbly bits

Weight training workouts can be done a few times a week and we recommend you only train for 30 minutes at a time. After half an hour shouldn’t have enough energy left to continue and if you have then you got the energy then you haven’t been doing it properly.  Three 30 minute workouts a week should be sufficient.

You can start an effective weight training workout with hardly any fitness equipment at all or even without any equipment by doing body weight exercises. This means you can easily train at home without the expense of setting up a home gym or buying costly cardio equipment. For some ideas on weight training at home on a budget read this article to get started.

Why Cardio Isn’t the Answer

Why Cardio isnt the Answer While cardio exercises such as running or cycling are great ways to increase your fitness levels they aren’t the best means to avoiding becoming skinny fat and having a toned figure. As you lose some of your fat by doing cardio training you unfortunately won’t be replacing that fat with lean body mass or muscle so your body won’t develop that toned, fit look.

Cardio training burns calories while you are training but as soon as you stop the exercise the calorie burning stops too. With weight training you get around an extra hour of increased calorie burn after you’ve finished working out making a weight training exercise much more effective in terms of calorie usage.

As your body doesn’t develop much if any muscle from your cardio workouts your body’s metabolism won’t improve like it does when you increase your levels of muscle.  This means you don’t get the very important benefit of having a body that burns more calories in a day which you get from weight training and increasing your muscle mass.

Cardio training can even burn muscle instead of fat if you don’t do it correctly or fuel your workouts in the correct way. Muscle loss due to badly planned cardio workouts is more common than you think and can be a real problem and a big cause of becoming skinny fat. If your body is using muscle instead of fat for energy while you are running or cycling for example you won’t lose fat and will even lose muscle instead which might make your progress on the scales seem like it is heading in the right way but in terms of looking good in the mirror won’t help at all. Losing muscle will slow down your metabolism, make you look less toned and lead to a loss in strength and energy that might prevent you from being able to exercise in the future.

But I don’t want to Get Muscle Bound

This is a common concern from both men and women when they are recommend a weight training program in order to lose fat and get in shape but it isn’t something that should concern you. In order to get the benefits having more muscle gives you such as a faster metabolism and a more toned athletic look you only need to add a few pounds of lean mass. Adding significant amounts of muscle where you start to look bulky and out of proportion doesn’t happen overnight and takes years of dedicated heavy weight training alongside the user of supplements and special diets. We are not advocating that approach at all so this will not happen to you!

The average trainer will put on a few pounds of lean muscle relatively quickly and then the body will reach its natural limit of muscle mass. To get past that point you have to take your training to the next level which is something that is not needed to get in great shape and look good naked or at the beach.  Do not fear weight training; excessive muscle gain isn’t easy!

Saying Goodbye to Skinny Fat

If you are serious about losing fat and getting in great shape I hope I have convinced you that weight training is the single most effective way of doing so without ending up somewhere you don’t want to be such as Skinnyfatsville.

Of course diet plays a big part and reducing the amount of alcohol you drink and cutting down on the number of unhealthy treats you have will definitely help but for the amount of effort vs. benefit weigh training can’t be beaten as it:

  • Speeds up your metabolism causing you to burn more calories each and every day
  • Replaces fat with muscle tone
  • Increases strength and gives you a great beach body
  • Can be done at home with very little equipment or none at all

If you want to know more about weight training for impressive fat loss then have a look at some of these articles:

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