Confusion about Muscle Confusion

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Muscle confusion is a big selling point in the fitness industry these days.   It is built on the fact that as the body “gets used to” an exercise, or builds muscle memory, it burns less calories.  The belief is you need to mix up your exercise to keep your body burning calories.

First, lets take a step back.  Why do you want to lose weight?  To make everyday life and the fun things easier? To be more comfortable in your body? To reduce pain?  To feel better? To improve health?

And, I am guessing you want those great benefits to last, right?

If that sounds like what you want, muscle memory is your friend!

For the things you need to do in daily life to be easier, it takes practice.   If you are always practicing something different, your body does not build muscle memory as well.   In everyday life we need stregnth for movements like bending down and getting back up, stepping up, lifting overhead, pushing, pulling, lifting and carrying objects.  Doing these movements on a regular basis, at a level that comfortably challenges them over and above the level of daily life, will make them easier.   This is why muscle memory is your friend.  Instead of playing the calorie burning game, you get what you truly want from weight loss.

Second,  your body is still burning calories!  The total decrease in calories burned is small.  Instead of playing that numbers game, put your energy into reducing the calories you take in from eating for reasons other than hunger.  These calories can add up much more!

The muscle confusion approach is taking one piece of science and applying it in a way that is very profitable for the fitness industry.   Yet, it leaves people who want fitness for improves health and function missing out on building muscle memory, doing sustainable exercise programs and feeling better now and in the future.

The bottom line: Life can be complicated and confusing enough! Your exercise time does not need to be.  Your body does adapt and yes, because it is smart, it will burn a few less calories for an activity when it builds muscle memory.  The calorie difference is not worth what you are missing out on by focusing on muscle confusion.   Focus on muscle memory and enjoy a body that makes it easier to enjoy your life!

Keep Moving, Be Well

Janet

Please share these posts with anyone you know interested in losing weight with or without weight loss surgery.  Click here to learn more about the UMass Memorial Weight Center

These weekly blogs are general guidelines. These guidelines apply to patients who are cleared by a physician for the type of exercise described. Please contact your physician with any concerns or questions. Always report any symptoms associated with exercise, such as pain, irregular heartbeats, and dizziness or fainting, to your physician

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by | June 7, 2017 · 5:38 pm

June Post-Bariatric Surgery Support Group

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by | May 31, 2017 · 7:18 pm

Resilience!

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Some members of my family just returned from Haiti.  When I saw this picture I was just amazed.  It is impressive enough how people walk for miles and miles balancing heavy objects on their head. This woman is doing it with one leg!!!

Years ago I taught aerobics for people with disabilities.  I will never forget the woman  with a birth defect where the only limb she was born with was a left arm. I can still picture her in her wheelchair doing aerobics like nobody’s business!

Here at the Weight Center there are countless stories of resilience.  The images in the header above are just a few.  These are snapshots of success but in between I know were many days of challenges to overcome in order to get there.  cropped-keep_moving_banner_09-301.jpg

We all have our challenges.  Some days are much harder than others.  This is not meant to be an article to make you feel guilty when you skip exercise.  Just the opposite.  It is a reminder that resiliency only comes from our challenges.

When your life is limited by your body, it is a challenge.  It is those challenges, combined with a sense of purpose, that create resiliency. And resiliency is what it takes to keep moving forward.  We don’t move forward in one straight line.  We will have days the challenges win.  Resiliency does not come over night.  It is a gradual strength that only comes from being committed to doing the best you can at meeting your challenges day by day by day.

Keep Moving, Be Well

Janet

Please share these posts with anyone you know interested in losing weight with or without weight loss surgery.  Click here to learn more about the UMass Memorial Weight Center

These weekly blogs are general guidelines. These guidelines apply to patients who are cleared by a physician for the type of exercise described. Please contact your physician with any concerns or questions. Always report any symptoms associated with exercise, such as pain, irregular heartbeats, and dizziness or fainting, to your physician.

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by | May 30, 2017 · 8:37 pm

Avoiding a Detour

I just finished the book Presence by Amy Cuddy. If you have not seen her TED talk, I highly recommend it.  Dr. Cuddy is a researcher who studies how our body language shapes our behavior. The  book is filled with amazing evidence from her research* and a whole slew of others, about how our body position changes how we think and behave.

detour-44160__480Sustainable weight loss is about keeping ourselves on course when detours pop up.    You come to the end of a VERY long day and you planned on walking, but it is cold and rainy and all you want to do is go home and veg out on the couch.  You are in the midst of a week of chaos in your life and you can’t even think of getting to the gym for  strength training. You get on the scale and feel completely defeated because, despite your best efforts, it is two pounds up!

What if we could get derailed less and back on track easier? What if it was something with research behind it that was simple, free, and completely accessible to you in any moment?  Would you try it?  Even if it seemed a bit strange and unlikely to make a difference?

It turns out that when our body is in a position with shoulders and back rounded we feel less confident.  We are less likely to make choices that are in line with what is most important to us.

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But, when we stand with shoulders and chest open, we are more confident, more likely to stick with what is most important to us.

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It is interesting that across many different cultures and situations, the most common expression of success is raising arms up in a “V”.   We now have some evidence this may work in reverse too!

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Give it a try!  Next time you step in the scale, put your hands on your hips and stand like your favorite superhero!  In the middle of a stressful day, stand or sit in alignment with your body strong.  When you are tempted to skip exercise, stand or sit with your arms up in a “victory” position for two minutes.

Post what happens in the comments section below!

Keep Moving, Be Well

Janet

*You may have heard some news flashes years ago debunking Dr. Cuddy’s research.  If you read her book, you will see that her study on power poses are just one in many showing there is something powerful in the way we hold our body.  Research is tricky business and one study does not prove anything.  Your best evidence is to try this for yourself and see how it works for you. 

 

Please share these posts with anyone you know interested in losing weight with or without weight loss surgery.  Click here to learn more about the UMass Memorial Weight Center

These weekly blogs are general guidelines. These guidelines apply to patients who are cleared by a physician for the type of exercise described. Please contact your physician with any concerns or questions. Always report any symptoms associated with exercise, such as pain, irregular heartbeats, and dizziness or fainting, to your physician.

 

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by | May 15, 2017 · 5:38 pm

Myth #10 – Toning and Sculpting

Words and images promoting toning and sculpting the body through exercise seem to be  everywhere we turn.   The wonders of technology provide us with images of people going from flabby to firm arms and legs and from muffin-top to muscular core.  The technology makes it look so easy… and possible.

Unfortunately these tout the wonders of computer science rather than movement science.  The body does not burn more fat in an area when we exercise that area.  So sit ups and triceps exercise will not but fat in these “problem areas”.  We just do not have as much control over how exercise makes our body appear as the popular images lead us to believe.   Fortunately there are real benefits of exercise and focusing on them keeps us motivated with real results!

What does work?

  1. A healthy attitude of self  kindness for the body you do have!  Research consistently shows that people who are kind and compassionate to themselves when making healthy changes are much more likely to stick to those changes than those who are critical of themselves.
  2. Let go of the idea that you can spot reduce (exercise a part of the body to lose more fat there).  It is just not science based!   As an example, go back to our discussion of the true job of core exercises as a guide for true exercise in this area of the body.  When you see ads with images of changed bodies, know the images have most likely been altered to get your attention.  Its just not reality based.
  3. Be consistent with a balance between cardiovascular exercise and strength training in the ways we have

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    been discussing here on Keep Moving Weekly.

  4. Set function goals rather than “form” goals.  We have much more control over how our body functions than how it looks.  What do you want to be easier?  Golf? Playing with children? Climbing stairs? Travel? Housecleaning? Walking?  Develop your exercise plan based on how you want to function better.  Based on the reality of how the body works, these goals lead to lasting motivation.
  5. Work within your genetics.   If your goal is to look better, instead of trying to “get a body” that looks like someone else,  be the best you that you can be.
  6. Celebrate You! Keep yourself off the downward spiral of comparison, competition and self-criticism.  Set your own goals based on what you want and what is really possible and celebrate each day what you accomplished to get there.

Keep Moving, Be Well

Janet

Please share these posts with anyone you know interested in losing weight with or without weight loss surgery.  Click here to learn more about the UMass Memorial Weight Center

These weekly blogs are general guidelines. These guidelines apply to patients who are cleared by a physician for the type of exercise described. Please contact your physician with any concerns or questions. Always report any symptoms associated with exercise, such as pain, irregular heartbeats, and dizziness or fainting, to your physician.

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by | May 3, 2017 · 6:06 pm

The All-in-One Gauge

gasImagine if the gas gauge on a car measured everything – gas, oil, windshield wiper fluid, water?   Just one gauge for everything together.  How helpful would that gauge be for you?  How would you know what it needed when the gauge was on low?

The scale measures everything – fat, muscle, water, food, clothing – all together in one gauge.   Why then, do we put so much emotion into what it says?

Scale goes down – elation!  Scale goes up – frustration!

Even if it was up because you were on Prednisone that week, or your legs were swollen – that higher number can be so frustrating.  And if it goes down quickly – even if you know that 30% of what was lost was muscle because you were not doing strength training, elation still happens!

Yes, we weigh you here at the Weight Center and look for that number to go down. It is our best objective tool to know that what you are doing is helping.  But it is by no means a perfect tool.    It’s an “all in one” gauge!  That would not be helpful on your car, and it is certainly not helpful if that’s all we use to measure success with healthy lifestyle changes.

So we use other gauges.  How do you feel?  Do you have more energy?  How are you doing with emotional eating? Are you able to do more now than you could before?  Are your clothes fitting better?   Are you doing strength training?  These are the other measures we use as a guide because the scale is an “all in one” guage.

Next time you step on the scale, keep in mind it is an all-in-one measurement.  Use your other measures to really guide you with how your lifestyle changes are working.

Keep Moving, Be Well,

Janet

Please share these posts with anyone you know interested in losing weight with or without weight loss surgery.  Click here to learn more about the UMass Memorial Weight Center

These weekly blogs are general guidelines. These guidelines apply to patients who are cleared by a physician for the type of exercise described. Please contact your physician with any concerns or questions. Always report any symptoms associated with exercise, such as pain, irregular heartbeats, and dizziness or fainting, to your physician.

Leave a comment

by | April 26, 2017 · 6:56 pm

May Post-Bariatric Surgery Support Group

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by | April 20, 2017 · 7:38 pm