Quebec City Professional Training Advice Question

Quebec City Professional Training Advice Question

Dear Readers,

You may recall that a couple of months ago we added Brendan Dunklee to the Lifestyle Coaching section of the site.
Although based in Toronto, the reason Brendan was added was to be a point of contact for professional training advice.

One of LifeinQuebec.com’s site users got in touch with the owner of Protonic Fitness and asked the following…

In the past 6 months I’ve lost 22 pounds and I feel great, but I need to lose another 5-10 pounds before I’m in my ‘ideal’ weight range.  But my weight loss has hit a brick wall over the past couple weeks and I can’t get the scale to go down any more!  Do I need to change my exercise routine?  I walk quite a bit everyday and do step aerobics 3 times a week. I also enjoy doing Pilates once or twice a week.  I’m 36 years old.

Thanks,

Chelsea
Quebec City

Brendan’s response…

Hi Chelsea,

Congratulations on getting so much exercise.  It sounds like you have plenty of enthusiasm!

It is not uncommon to see progress come to a halt once your body becomes accustomed to what you are doing.  Yes, I do think it is time to mix it up a little with your program.

You mentioned you would like to be in your ‘ideal’ weight range.  If this is something you have read in a magazine, take your range with a grain of salt since we all have different body types, and your weight may already be ‘ideal’.  If you really do think you need to shave off some extra body fat, here’s what I suggest…

One of the best ways to lose body fat is to exercise with weights, and increase your lean muscle mass.  Muscle increases the size of your body’s ‘furnace’, and consequently burns calories 24 hours a day.  Try incorporating at least one session of weights, exercising your major muscle groups.

In a circuit, try: leg press, seated row, chest press or knee push-ups, squats on a rocker board, lat pull-downs, and lateral shoulder flies.  Try 2-3 sets (30-60 secs. rest between sets) of 15-20 reps.  This will add some muscle, (and new bone), to your frame, while eating that pesky body fat.  What’s more, exercising with weights burns calories at the time, and increases your metabolic demands for up to six hours after you exercise….that’s even more fat loss!

Don’t fret if you put on a pound or two at the onset of lifting weights.  This is normal, and the scale will come back down once your metabolism increases.  Remember that you are trying to decrease fat, and perhaps not necessarily weight.  Imagine what we would all look like, and feel like, if we lost 10 lbs. of fat, but put on 5 lbs. of muscle.

We haven’t discussed what you are eating.  Without harping, if you are trying to decrease body fat, you are what, (and how much), you eat.  Try healthy low-fat meals that concentrate on grains, fruits, vegetables and lean protein.  Also, remember to drink plenty of water!
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If you have any health and fitness questions that you’d like to ask Brendan, please contact us and we’ll add the questions and answers to the site. The responses may be of use to other site users too.

Categories: Sports

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