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Entries in Exercise (19)


4 Ways to Bring Your Workout Outdoors

Summer brings many opportunities to get outdoors and enjoy the weather (especially up north). If you’re like me, the nicer weather also decreases time spent inside the gym working on a structured exercise program. At the same time, it opens a slew of additional workout benefits that have you returning to the club rejuvenated and in even better shape.

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How to Optimize Exercise for Better Body Composition

Transforming your body is no easy task. The food shopping, meal prep, meal timing and food tracking can be more tiresome than the workouts for many – not to mention the right supplements, strict sleep habits, and careful avoidance of tempting social pressures. 

But what about those workouts? 

Raise your hand if you’re exercising regularly but seeing little or no changes in your body composition. Let me tell you that I’ve been there too. 

No doubt, achieving and maintaining optimal body composition is a huge endeavor. It requires walking that fine line between metabolic and mechanical stress (appropriately challenging workouts) and adequate recovery (nourishment, rest and recovery activity). 

The major positive here is you’ve already got time set aside for exercise. That’s often half the battle. Now let’s talk about optimizing your gym time - and your body comp transformation!


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Fitness Primer: What Is Periodization and Why Does It Matter? 

While persistence might be the first requirement of fitness, there’s a science to exercise optimization.  

Periodization is a concept used to break down a long or complicated process (like building fitness) into more manageable phases.

It refers to the fact that training our bodies to 1) improve physiological functions, 2) gain new physical abilities, and/or 3) transform our physiques is a process that can’t necessarily be rushed through the requisite phases. 

The human body has amazing capacity to adapt to many different situations, but it adapts best when it’s brought through certain experiences in a methodical manner, known to many fitness professionals as periodized training.  


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Happiness Series, Part 2: The Exercise-Happiness Connection

We’ve probably all been there at some point.

We’re crabby and tired. It’s been a less than stellar day. We’re tempted to skip the gym and stay home to nurse our inner grouch instead.

Still, in spite of our bad attitudes, we convince ourselves to go, and the resulting workout remakes our mood - and our evening.

Alternatively, we have to miss our workout one morning because of an early meeting or a sick child, and suddenly by noon we notice an unusual agitation getting the better of us.

It’s all part of the inherent and powerful connection between exercise and mood. 


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Why Exercise Isn't Enough

How active you are really?

Take a minute to consider this. How much of a day's time are you actually engaged in movement?

Are you on your feet and moving around all day long, or are you just busy with activities that keep you locked into a desk chair or a driver’s seat?

For many years, we’ve heard we should get 2.5 hours of exercise each week to maintain our health. With a goal of 2.5 hours of exercise per week and a target of eight hours of sleep each night, that leaves us with 109.5 hours left.

Is it okay to sit for those hours as long as we put in our “requisite” exercise? What if we exercise for an hour six days per week and sit for the rest of the time? Is that okay as long as we train hard when we do work out?


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How to Use Exercise to Curb Cravings

Do your food cravings get the best of you? 

Cravings stem from a host of physiological and psychological factors, and they can easily derail the best laid weight loss plans.

While willpower won't get most of us as far as we assume it should, exercise has been shown time and again to be an effective tool for battling food cravings.

 Read on to discover the most common craving scenarios and tips for using exercise to stop them in their tracks.


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10 Mistakes Exercise Enthusiasts Make

We all bring our good intentions to the gym.

We want to lose weight, grow stronger, be healthier. Likewise, we mean well when we have the discipline (and even courage) to try new equipment, attempt new exercises, or simply put in extra time.

Occasionally, however, these good intentions get diverted into misguided routines, poor exercise form, or an unconscious rut.

We don’t have to stay stuck in our mistakes, however. If we keep an open mind about our fitness activities and look to learn, we can move in the direction of greater success.

Let’s highlight a few common mistakes and the simple solutions that get us back on track. 


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