Resistance Training and Weight Loss

By Revolution Physical Therapy & Weight Loss

It has been suggested approximately 21% of the adult population participates in some sort of resistance training at least 2 days a week (Chevan, 2008). While the popularity of strength training has increased from the days of it’s seemingly “cult” fad (refer to Arnold’s Pumping Iron), there still lies a massive misconception that those trying to lose weight should NOT focus as much on resistance training.  With more secondary information available than ever on health and fitness, it is important to dig down into the primary scholarly sources and identify of the necessity of resistance training for 31% of the population whom is categorized as obese (projected 51% of the population will be obese by 2030).

Resistance training is defined as “any type of training in which the body must move in some direction against some type of force that resists that movement”  (Stoppani,  2006). Although this definition may appear basic at first sight, it is important to place emphasis on the “some type of force” piece. Too many of us relate resistance training to meatheads lifting heavy barbells and slamming weights around. We don’t take into account that your own body weight can be used for resistance in addition to using bands, free weights like dumbbells or medicine balls.There are multiple types of resistance that can provide the stimulus needed to achieve the desired result that will assist with weight loss.

Such results are achieved through neural stimulation which causes the muscle to contract and when the muscle shortens and lengthens it creates microtears. Over time, hypertrophy (muscle growth) occurs and muscle becomes thicker and can move more weight (McArdle, Katch & Katch, 2010). As an individual increases lean mass, they burn more fat during rest and aerobic exercise. Furthermore, as a result of resistance training, daily energy levels adrenaline and other hormones (testosterone) increase (McArdle, Katch & Katch, 2010).

In conclusion, resistance training for weight loss should consist of large muscle group exercises (push, squat, pull, trunk, etc.). Repetitions should be 15-20, 2-3 sets of each exercise, preferably performed in a circuit format. It is encouraged that beginners with resistance training utilize cross training, integrating bouts of aerobic activity (walking, bicycle, elliptical, etc.) between resistance circuits to avoid accumulation of lactic acid, which can result in delayed onset muscle soreness.

In practical terms, resistance training will increase lean mass that both assist with fat burn during your “cardio” days, and also keep the weight bearing joints strong to avoid injury during these “cardio” days. For assistance with understanding what your ideal resistance training circuit should look like based on your goals, please consult with one of our expert Exercise Physiologists at one of the seven convenient Chicago area Revolution locations.

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Meet the White Sox’s New Top Doc; Best Fats to Fuel your Workout

Episode 17.01 with Hosts Steve Kashul and Dr. Brian Cole. Broadcasting on ESPN Chicago 1000 WMVP-AM Radio, Saturdays from 8:30 to 9:00 AM/c.

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Segment One: Head team physician discusses his role keeping players on fieldDr. Nik Verma from Midwest Orthopaedics at Rush talks about his new role.  Hear how he and the other team physicians at Rush help keep Sox players healthy through the long baseball season.

  • Fellowship Director, Professor and Chief of Sports Medicine at Rush Universitynikhil verma Medical Center
  • Shoulder, Elbow and Knee Surgeon at Midwest Orthopaedics at Rush
  • Head Team Physician for Chicago White Sox & Team Physician for Chicago Bulls and Nazareth Academy
  • Advanced Arthroscopic Reconstructive Techniques and Cartilage Restoration expertise
  • Voted Top 10-15% of Top Doctors in America® by U.S.NewWorld Report and Castle Connolly
  • Associate Editor of the Arthroscopy Journal and Editorial Board Member of Journal of Knee Surgery

Segment Two: Karen Malkin discusses the importance of MCTs- medium chain triglycerides: what are they and why are so many athletes adding them to their fitness plans. We tend to think carbohydrates give us the most energy.  How do MCTs compare to carbohydrates for fuel?

Best fats to cook with: Olive oil is known to be one of the healthiest fats for cardiovascular health.  Why shouldn’t we cook with olive oil? What are the best fats for high heat cooking? Can you cook with MCT oil?

Dr. Cole and Steve talk with Karen about the effectiveness of her 14 Day Transformation Program. Enter ESPN1000 in the Coupon Code box for a $100 discount.

Lifestyle and health are transformed though integrative health coaching. Karen practices a client-centered approach that acknowledges the interdependent roles of mind, body and spirit, and the innate healing capacity within each person, with an emphasis on self-care. Read more >>


  

When Healthy Becomes a Dangerous Obsession: Exploring Orthorexia

othorexia

We’re all familiar with the term ‘clean eating’ and know how important it is to eat the right foods in the right balance, no matter what our eating regime or diet plan is. But what if this turns into an obsession that becomes out of control? Experts are now seeing a distinct rise in the number of people suffering from a condition called Orthorexia Nervosa and with it, a fixation on so called ‘self-righteous eating’.

Exploring Orthorexia

Someone with this condition will become obsessed with the quality and purity of their food, they may avoid eating out, or anything that anyone else other than themselves has touched.

Whatever diet plan or eating regime you’re following, whether young or old, getting the right balance of nutrients is important in maintaining good health for everyone.

However, the Orthorexia sufferer will go the opposite way and become very restricted in the types of foods they will eat – often turning to a raw food diet, or one that restricts many forms of good quality proteins and micronutrients needed for healthy living. Jordan Younger, blogger and founder of ‘The Balanced Blonde’ was one such sufferer, whose vegan diet became so restrictive that her periods stopped and she became fearful of eating anything with protein in it, calling eggs her ‘fear food’.

The Orthorexic Diet

As we’ve seen, despite their obsession with health and clean living, the diet of the Orthorexic can be very lacking. The condition also spills out into other areas of life too, meaning that the sufferer may become very socially isolated, withdrawn or depressed. As their obsession increases, their physical health will suffer too, with women reporting that their periods cease, their hair starts to fall out and their teeth and nails become brittle and break easily.

Side Effects of the Condition

Sufferers may end up unaware or unable to identify any of their own physical feelings towards food:

  • They may not recognize when they are hungry
  • They may not recognize when they are full
  • If they fall off the wagon and eat anything they consider to be impure, their urges to become stricter in only eating pure food will grow stronger

Treatment

Treatment for more severe cases of the condition can involve inpatient therapy and counseling, combined with anti-anxiety medications and an eating plan that will slowly reintroduce missing nutrients, proteins and minerals into the diet that have previously been cut out. It’s a highly treatable illness that has a good recovery rate.

Contributed by Jess Walter, Freelance Writer

Transform Your Path to Wellness

By Karen Malkin Health Counseling

Join one of several 14 Day Transformation programs designed to help you dig deeper into areas of particular interest for you, providing a personalized experience. Browse the programs for you.

EXCLUSIVE FOR SPORTS MEDICINE WEEKLY FOLLOWERS – SAVE $100 ON ANY 14 DAY TRANSFORMATION PROGRAM DURING APRIL & MAY

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The Foundations currently running

Create the groundwork for building a lasting healthy lifestyle. We will cover what, why, and how to eat so you can understand your cravings and learn to feed your body what it needs. This program is great for anyone who is new to my programs. It will build a solid foundation for personal growth and development. The Foundations is a pre-requisite for any of the specialized programs below.

Master Your Metabolism currently running

Lose weight and boost metabolism through the elimination of potential toxic triggers such gluten, dairy, and high fructose corn syrup. You will introduce your body to ketosis, new exercise routines, and learn how to make protein, carbs, and fiber your friend.

EACH PROGRAM INCLUDES:
  • 21 days of e-mail support from Karen essential to learning more about your area of interest
  • 25 minute private call with Karen to discuss your Transformation and review your health goals
  • Exclusive access to a program specific, private webpage that includes:
    • Transformation guidelines
    • Recipes
    • Shopping lists
    • Educational handouts and tips relevant for your Transformation
    • Prep video
    • Transformation Smoothie instructional video
    • Additional resources
  • Wellness bag containing a 14 day supply of MCTlean™ Vegan Protein Blend, MCTlean™ MCT Oil plus an assortment of superfoods and surprises valued at $175. We will ship this Wellness Bag to you via FedEx 2nd Day for FREE!
  • Private Facebook page for community support and direct Q&A with Karen

Have questions? If you have questions about which program would be right for you, schedule a free 15-minute call with Karen.

Have you tried Karen’s Transformation Super Food Bar?

SAVE $10 ON A BOX OF KAREN’S TRANSFORMATION CASHEW BUTTER PROTEIN BARS DURING APRIL AND MAY

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  • Packed with protein? Check.
  • No added sugar? Check.
  • Non-GMO? Check.
  • Provides clean-burning fuel? Check.
  • Aids in detoxification? Check.
  • Helps suppress cravings? Check.
  • Contains MCTs? Check.

This is what you’ll get with the Transformation Bar—and much more! Designed with the same dedication to quality as the Omega Meal bar, the Transformation bar is lighter, but still a delicious, nutritious and convenient option for keeping your blood sugar stable throughout the day.

Each box contains 12 bars. Stash one in your bag or in your desk and you can avoid the vending machine!

The Transformation Bar was personally formulated by Karen Malkin, Integrative health, nutrition, and eating psychology counselor, because she wanted to offer her clients a superior-quality energy bar that would support them during their 14 Day Transformation whole-foods cleanse. She went about creating the tastiest bar possible exclusively for them, but is now offering the Transformation Bar directly to you.

FORGET ONE-SIZE-FITS-ALL

Bio-individual nutrition rules the day

By Karen Malkin Health Counseling

Every time you eat is an opportunity to nourish your body. It’s easy to get seduced by the prevalence of trendy eating options. Gluten-free, paleo, ketogenic, macrobiotic, low-glycemic, low-carb, dairy-free, vegan, fruitarian, and the list goes on and on…. What makes this even more difficult is that for every physician or nutrition Ph.D. making a claim with science to back it up, there’s another researcher who can debunk it with an equally legitimate study.  

When presented with so many options, it can be easy for your judgment to get clouded. No doubt, it’s tempting to jump on the latest trend that promises irresistible results. But in my many years of working in with clients, I’ve learned that to achieve vibrant health, you need to get out of your head and tune in to what your body needs.

3 ways to optimize your health 

Regardless of your food plan, here are my favorite ways to help you listen to the messages your body is conveying:

  1. Keep a food journal. For one week, make notes about what you ate and how you felt after the meal: energetic, “normal,” low energy, low mood, etc, and try to connect the dots and notice patterns to help you identify underlying symptoms of your cravings and challenges. You will also need to consider other factors, such as how much sleep you got, how much stress you’re under, etc., but this will give you a good indicator of the foods that fuel you and those you may want to limit or eliminate altogether. Look for trends to help inform your decisions. This will help you personalize your plan. If you desire additional support, I am here to help you!
  2. Keep your blood sugar stable. As sugars are digested, they force the pancreas to produce excess insulin. Excess sugar in the blood, keeps the blood sugar unnaturally high. Low blood sugar (hypoglycemia) may be an early symptom of insulin resistance causing you to feel anxious, tired, and irritable: “Feed me now! Preferably something sweet and high in sugar” for that quick surge in energy. This is not what your body needs for nourishment—it’s more of a quick fix. Combat these imbalances by including protein, fiber, colorful veggies and healthy fats in your meals and snacks. Try one of my gluten and dairy free, no added sugar, Transformation Bars. Each bar contains 11g of protein and 12g of fiber. They make a great snack, especially for people on-the-go. I love these bars! Save $10 when ordering Transformation Bars>> Enter Code: ESPN1000
  3. Eat mindfully. Slow down while you are eating to help you become mindful of when your physical hunger is satisfied. You will also enjoy your food more. Turn off your phone and the TV. Put down your fork and breathe in-between bites. Take time to experience the smells, flavors, and textures of your bites. Notice your distractions and bring your awareness back to eating and assessing your hunger throughout the meal. Give yourself permission to stop or continue depending on how hungry you feel. This will get you in the habit of paying attention to what nourishes you.

If you follow my work, you know that my main focus is on consuming clean, whole foods and eliminating/limiting foods that can cause inflammation in your body. I don’t believe in “good” or “bad” when it comes to food. I prefer using terms like “helpful” or “not helpful”. I invite you to experiment and consider your own unique physiology before embarking on one path.

You are the best physician you will ever have!

Much of my client work entails helping you get clear on elements of your lifestyle that lead you to behavior change and discovering a way of eating that serves you best. If you’d like my support with this, please e-mail support@karenmalkin.com and we will create a plan together that works best for your lifestyle.

To your good health,

Karen

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