Archive for the tag - new

What Can I Do to Lose Weight Faster?

Dear Davey,

I’m 44 years old and weigh 327 pounds. In the last 20 months I have lost 214 pounds. Yes, I used to weigh 541 pounds… and I’ve been overweight since I was 3 years old.

I came out in July of 2010 and started losing weight after I fell in love with a man that broke my heart. It threw me into a deep depression and I lost my appetite for several months. After not eating for 4 months, I had lost a considerable amount of weight and, when my appetite returned, I limited my meals to just one per day and that is how I have continued to lose weight.

Even though I go to the gym, my weight has slowed down in the last couple of months and now I am struggling to lose weight. Is there anything more I can do activity wise to speed up my weight loss?

Regards,
Al

Dear Al,

I’m really touched by your story.

Congratulations, first and foremost, on coming out of the closet. I think you’ll agree that life is too short to spend it hiding who you are.

Though your weight loss journey didn’t start under the best circumstances, perhaps your situation is an opportunity-in-disguise to create a new, healthier lifestyle for yourself. But because of the underlying issues and depression, I would encourage you to reach out to a trained professional.

I’m not surprised that your weight loss has plateaued.

Our bodies are very smart. When you starve your body, your metabolism comes to a crawl; your body tries to burn as little calories as humanly possible to stay alive. Your body goes into survival mode.

When you do eventually start eating again, you’re stuck with this slower metabolism. Because you are consuming calories and burning very few, it’s very hard to lose weight. And continuing to starve your body with only 1 meal a day isn’t helping.

There are two things you need to do: Eat and exercise.

Your body needs food – and you need to feed it. Instead of eating one meal a day (and wrecking havoc on your body’s metabolism), opt for three well-balanced and nutritionally-sound meals. This government website provides guidance for building a healthy plate of food with appropriate portions. In short, it’s about selecting lots of veggies, some fruits, whole grains, protein and dairy.

Beyond three meals, give your body healthy snacks in between. A handful of unsalted nuts or an apple or carrot sticks and hummus will help curb hunger throughout the day. And be sure to drink lots of water; it nourishes your body and boosts your metabolism. Speaking of boosting your metabolism, here are 9 effective ways to do just that!

When it comes to exercise, it’s great that you’re hitting the gym. Exercise will get your heart pumping and it will incinerate calories – even after your workout is complete. Make sure your combining both cardiovascular exercise and strength training as both are needed to maximize your results. And if you’re feeling unsure or uncomfortable at the gym, it’s always a wise idea to hire a personal trainer (even if it’s just for a few sessions).

Again, I’m very touched by your story – and I wish you the best of luck as you transform your body and your life.

Love,
Davey

If you have a fitness question for Davey Wavey, ask him!

New to the Gym and in Need of Help?

Hey Davey,

I’m new to the gym and i just wanted to ask a few questions to get me going and get me on the right track. I weigh about 190 lbs. and am 5’11”.

I am mainly going to the gym to turn all this fat into muscle. I go to the gym 5 days a week, and the first thing I want to know is how long will take for me too see results? Also, if I am looking to turn this fat into muscle should I be doing any cardio exercise or should I just focus on the free weights?

Thanks for the great questions – and congratulations on joining a gym. You’ve already taken the hardest step: The first one.

First things first, I don’t mean to split hairs… but, you will never turn any of your body fat into muscle. Fatty tissue and muscle fibers are totally different. When you exercise, you’ll lose the fatty tissue and build muscle. It’s a technicality, but it’s important to understand how the process works.

Secondly, it’s great that you’re feeling ambitious enough to exercise 5 days a week. I generally advise my clients to start with 3 days a week for 30 – 45 minutes. Small changes are sustainable changes, and people that go all out tend to burn out. As I’ve said before, getting into shape is much like running a marathon. You’d never start a marathon by sprinting, and in the same way it’s important to pace yourself and ease into your new lifestyle.

Third, the time line for results varies from person to person. The first changes you’ll notice may be internal. You might have more energy, better sleeping habits or more focus. These changes can happen very quickly – even within a few weeks. You may also notice that you’re less winded when exerting yourself in life – be it climbing stairs, running after a bus, etc. And of course, you’ll notice changes when you look in the mirror, too. The muscles in your arms build fairly quickly, so you’ll probably start noticing a difference with you biceps in as little as 6 weeks. Since most of the changes happen slowly over time, I always advise my clients to take “before” and “after” pictures on a regular schedule. Some changes may be too slow for your eye to notice, but you can easily compare pictures from different months.

Last but not least, it’s extremely important that you do both strength training and cardio. Cardio has a zillion tremendous benefits that you won’t want to miss out on, and in many ways the cardio will complement and improve your performance in the weight room – not to mention overall health. And don’t worry: Moderate cardio does not result in muscle loss.

Again, congratulations on opening this new, healthier chapter in your life! Keep us posted on your success.