Cardio Trek - Toronto Personal Trainer: 2. Ways to Tighten Skin after Weight Loss. The most popular blog post on this website thus far is one titled Weight Loss + Loose Skin, even though my later post Preventing Loose Skin During Weight Loss has more information on the topic. I also wrote How to get Rid of Fat Lines as an expansion on that topic, as it goes hand in hand with loose skin. The post below (are you listening up Toronto?) is the most expansive list of ways to get rid of loose skin that I've compiled thus far. Some of them I have already covered in the older posts mentioned above, but sometimes it is necesary to beat a dead horse (metaphorically, not literally!) in order to get your point across. There are lots of ways to tighten skin after you lose weight, and many reasons to do so - mostly because its embarrassing and it looks bad. The real issue is that you've lost all that weight and you want to strut your stuff on the beach etc, but your loose skin is so unsightly after losing weight that you are too embarrassed to do so. You might even still feel bulky, and the culprit is that dastardly loose, sagging skin. So how do you tighten skin after weight loss, so you can fit into the clothes you want, and look as gorgeous and healthy and toned as you know you are? Well keep reading because here are 2. Ways to Tighten Skin after Weight Loss! LOSE WEIGHT NOW! If you haven't already lost the weight or are still in the process of losing weight, then keep at it. As we age, our skin naturally loses elasticity, but if you lose weight while you are younger you can prevent this problem from happening later. This means that the younger the age at which you lose weight, the faster your skin will rebound and reshape itself. So if you have a weight issue, lose weight now! The sooner you lose weight, the better the chances your skin will tighten on its own.#2. SAY NO TO YO- YO DIETINGYo- yo dieting is a big no- no. If you’re always gaining and losing weight, more than 2. The constant growing and shrinking puts stress on your skin, so stop the yo- yo dieting. It is time to make some PERMANENT lifestyle changes, hire a personal trainer, hire a nutritionist if you have to and make permanent changes. Otherwise this problem will likely just continue since the only solution is kicking the habit and doing it long term.#3. DON’T LOSE WEIGHT TOO QUICKLYSlow and steady wins the race, and helps tighten your skin during weight loss. Aim to lose 2 lbs per week. Your skin tightens slowly, so help the natural tightening process by losing weight safely and slowly, too. Losing weight slowly using permanent lifestyle changes also helps prevent yo- yo dieting. So #2 and #3 go hand in hand. SCRUB AND SCRATCHThe reason using sea salt scrubs (or other body scrubs) helps tighten skin after weight loss is that they encourage increased blood flow, which in turn encourages healthy, elastic skin - and elasticity = tight skin! Which begs the question, would scratching and massages also help? Whatever the exact reason, it works for many people so try using a good scrub in the shower several times per week, up to twice per day, and see if it helps you!#5. COLLAGEN CREAMAnother way to tighten skin and improve elasticity after weight loss is to keep it nourished with a collagen cream, one designed specifically to cope with loose, sagging skin. They can be expensive however, but well worth the expense if they work well. Some collagen creams won’t work for everyone, so ask family members or friends for recommendations before you invest any products.
Look for first hand reviews.). MASSAGE THERAPYRemember what I said about massages and scratching? A weekly massage therapy session can help tighten skin after weight loss - or the DIY solution, get your partner to scratch you all over once per week and see what happens. At best, it will help tighten your skin. SEAWEED WRAPYou can also get a seaweed wrap at a local spa, and maybe go back every 6 to 8 weeks to enjoy its other benefits. Find a spa near you and check out the online reviews. Are their clients as happy or do they have negative reviews? If they don't have a single negative review they are probably worth the try. WEIGHT TRAININGYou may have used weight training to help you get to your goal weight, but if not, it’s time to add weight training or increase the amount of weights you are lifting. The extra muscle girth will help give your skin a tighter appearance. If you are still losing weight doing weight training 3 times per week will help keep your skin tight and you won't end up looking overly buff or masculine (that only happens with steroids). Simply add weights to your workout three times a week, because building toned, lean muscle under your skin will help you look tighter and sexier! If weight training isn't your thing you can also do exercises or sports that use either your body weight or use resistance training - such as getting archery lessons or taking up boxing.#9. DRINK WATER + COLD SHOWERSHealthy skin is hydrated skin. Some people even argue its best to drink 6. Plus if you’re drinking that much water, you’re not drinking soda or coffee. Caffeine dries out your skin and prevents proper sleep (and sleep increases your skin's softness / elasticity). While you are it you should also avoid hot baths or hot showers. Hot waters robs your skin of moisture, whereas cold water moisturizes your skin. 7 Best Exercises for Weight Loss is an easy to follow program with exercises designed to target fat loss. Grab your dumbbells, and get started. What you eat after cardio has a significant impact on the amount of fat you lose. Learn what you should be eating for the best fat loss. Ever noticed how your fingers look like prunes after being in a hot bath too long? That is the hot water stealing moisture from your skin and stretching out your skin in the process. Whenever possible try to take cold showers. Hot water strips away natural oils which moisturize and nourish your skin. PRACTICE YOGA OR STRETCHINGYoga will help you relieve stress, be more flexible, lose weight (at 1. Being more flexible will stretch your skin out and give it more elasticity, encouraging your body to tighten up that skin in the process. There are plenty of yoga studios in Toronto so you have no shortage of places to choose from, or you can even do yoga at home by subscribing to various yoga channels on You. Tube. BE PATIENTA lot of these things require patience. It won't happen overnight. Maybe you've had significant weight loss and your skin will take up to six months to tighten to the new, slender you. If you lost a LOT of weight it is going to take awhile. Be patient and if your skin doesn’t rebound immediately, keep in mind that it may take a little time. Set realistic skin loss goals, encourage your skin to tighten up by treating it well and pampering it and your skin will return the favour.#1. DO CALISTHENICSCalisthenics are great for building lean muscle, great for your heart, and they’re also good for tightening skin after weight loss. Add calisthenics to your weekly routine, up to three or four times a week, and enjoy jumping jacks, push- ups, windmills, etc. Combined with stretches or yoga and you will see faster results.#1. EAT LEAN PROTEINAdding lean protein to your diet will also help tighten skin after weight loss. First of all, it helps build lean muscle, which will make you appear more toned (and goes well with weight lifting and calisthenics). Lean protein also contains the collagen and other nutrients your skin needs to stay elastic. Consuming lean protein or whey protein after a workout will help boost the muscle- building effect. AVOID HIGH- FAT FOODSFoods that are high in fat are a dieter’s worst nightmare. First they can wreck your diet. Second, they do your skin no favors and threaten you with yo- yo dieting. Try to avoid foods that are high in fat and only treat yourself on rare occasions.#1. FIVE SERVINGS OF FRUIT AND VEGGIESThe USDA recommends we eat five servings of fresh fruits and veggies every day, to give us nutrients we need, and to help us maintain healthy weights. However fruits and veggies have a high water content and lots of nutrients, which your skin needs to rebound. So its a bit like taking a multivitamin. If you are getting enough water and vitamins your skin will rebound faster. AVOID SULFATESSulfates are used in lots of body washes, soaps, and shampoos because they’re good, cheap cleansers and they make for lush lather. However sulfates can also over- dry and irritate skin, stripping it of vital moisture and making it less elastic. Shop around for sulfate- free products. L’Oreal, Oil of Olay, etc. Look for quality moisturizers.#1. DON’T TANThe tanning process is horrible for your skin and dries it out, especially when using a tanning bed to boost your melanin. You might think it makes your skin look smoother and healthier, but it doesn’t. Wear sunblock with moisturizer in it when you’re outdoors, and be patient about getting a tan. RINSE AWAY CHLORINEExcess chlorine from swimming pools and hot tubs can dry out your skin, making it less elastic, and less likely to rebound after weight loss. A quick solution is to wash your hair and skin with club soda. I know, weird, but it apparently works really well against chlorine. If you swim to keep fit, be sure to shower immediately after, and use cleaners designed to remove chlorine and moisturize your skin. Also, remember that you don’t need HOT water to rinse chlorine away, use warm water or even cold water instead, which will also help keep your skin hydrated. DRESS THE PARTEven the skinniest girl can have a . Wear clothes that fit better and don't try to squeeze into pants that pinch your skin. You will still be the same size, but at least you won't look ridiculous by trying to wear clothes that is too small for you.#2. CONSIDER SURGERYThis should always be your absolute last option. If all of the above tips fail to tighten your skin after severe weight loss (eg. Losing an extreme amount of weight can often mean you have a lot of excess skin. With surgery, there are risks, but for some, those risks are outweighed by the benefits. Talk to your doctor before deciding anything. Best Exercises for Weight Loss. The Skinny. Ms. 7 Best Exercises for Weight Loss is an easy to follow program with exercises designed to target fat loss. Grab your dumbbells, and get started. You can perform this workout up to four times per week to rev up metabolism, burn calories, and start to melt those extra pounds and inches. So get started! Equipment Needed: Interval timer (Gymboss is a free downloadable app), light- medium dumbbells (5- 1. What to Do: Perform each exercise for 4. For maximum fat burning results, perform this workout 3 to 4 times per week on non- consecutive days. Beginner’s Level: 2 rounds. Intermediate Level: 3 rounds. Advanced Level: 4 rounds. Exercises: 1. Dumbbell Squat Jumps. Renegade Dumbbell Row. Run in Place with High Knees. Kickbacks. Instructional Videos: Bicep Curls. Burpees. Dumbbell Squat Jumps. Bicycles. Renegade Dumbbell Row. Run in Place with High Knees. Kickbacks. Changing your eating habits will make all the difference in helping you lose any excess weight. Try these 7 day menu’s to help your body transition into healthier eating choices: 7- Day Flush The Fat Away Meal Plan. Day Weight Loss Menu. Day Weight Watchers Menu Plan. Get the low- down on healthy recipes and heart- pumping workouts on our Facebook page and our Pinterest. And stay up to date on all things Skinny. Ms. By subscribing to our newsletter! We love feedback! Head to the comments section to let us know what you think of this post, or what you’d like to see on our site. What Is The Best Cardio Workout For Burning Off Fat? What Is The Best Cardio Workout For Burning Off fat? What is the best cardio workout for burning off fat? As the summer approaches - and even during the summer - we will want to pick up the pace on cardio to help in burning off the fat we have so carefully accumulated over the cold winter months. What is the best cardio workout for burning off fat? What supplements would work well with a spring/summer cardio plan? Bonus Question: Why is it so important to stay hydrated during this time? Have you ever experienced a situation where someone became extremely dehydrated? Show off your knowledge to the world! The Winners: redhawk. LJ5. 7Vein. Mania. First Place Well, it seems as if it is that time of year again. Everyone is beginning to . What does this mean for any given bodybuilder? This means a change in diet, and an increase in good old cardio. This is usually not pleasing to the ear of a bodybuilder who has come accustomed to eating everything in sight, and only expending large amounts of energy during weight lifting. I mean honestly, who wants to sit on the stationary bike and stare at the wall any longer than necessary. I will show you how to burn fat more efficiently, and spend LESS time in the gym. If you struggle with staying motivated for cardio, and need to lose some fat for the beach, then by all means continue reading. What Is The Best Cardio Workout For Burning Off Fat? For quite a while it has been accepted that low- intensity cardio was the best for burning fat. According to studies this method burned the calories primarily from fat. This has recently been disproved, as a new and exciting way to perform cardio has arisen. The best cardio for burning off that stubborn fat will have you in the gym shorter than you'd expect. This cardio is called HIIT- High Intensity Interval Training. The concept is pretty simple. You transition from low- moderate intensity intervals to very high intensity intervals. If you judge by the readout on the given exercise machine, you might assume that going at a low intensity for 3. OR LESS utilizing HIIT. This is not true, however, as many of the calories you burn come after you leave the gym (When performing HIIT). However, you must keep in mind this is no walk in the park. This is very demanding, but extremely rewarding and time- saving. HIIT will support your metabolism so that you are burning calories later in the day. You will burn fat if calories out exceed calories in, and you will expend more calories by choosing HIIT. HIIT can be performed on many different exercise machines, as well as outside or on the track. In all situations, make sure to warm up for about 3- 5 minutes. Once you are ready to go, you will begin your intervals. As a beginner start with 3. If performing on an exercise machine other than the treadmill, make sure to rev up the intensity level so that it is challenging for you. Complete a total of 5- 8 intervals your first time. You will find it more difficult than it sounds. Once you are spent, take another 3- 5 minutes to cool down. That's all you have to do. Only 5- 8 minutes of actual working sets, and you are on your way to shedding some serious fat. If not done on an exercise machine, you can still apply the same concept. Simply run, jump, swim, or anything you desire, at the intervals proposed above. What Supplements Would Work Well With A Spring/Summer Cardio Plan? Whenever starting a new workout regimen, it is extremely important to consult your doctor. When doing so, you should also consult with your doctor to see if the following supplements are okay for you. The majority of them are the basics, and very safe. However, certain people have conditions which make it unwise to take these. Problems may arise with the fat burners in particular. Assuming you are healthy, however, there should be no negative effects as long as the directions are followed correctly. Multi- Vitamin. The majority of vitamins and minerals should come from the whole foods that you consume. However, the average diet will not be able to attain the level necessary, especially when exercising. When stepping up your program and cardio, it becomes even more essential to consume a multi- vitamin. My Top 3 Recommendations: Creatine. Many people tend to avoid creatine when attempting to lose weight due to the possible bloating effects it may have. Even if this does occur, it will not hinder your fat loss. Creatine is great for maintaining your strength when in a calorie deficit. Since you will be attempting to lose weight, I recommend some cheap bulk creatine monohydrate. Here Are 3 Affordable Options: BCAA's. Short for branched- chain amino acids, BCAA's are extremely important when upping the cardio. BCAA's will allow you to hold onto that muscle when dieting down. It will spare your muscles when you are performing cardio, so that you do not become catabolic. My Favorites Include: Whey Protein. Supplementing whey protein will allow you to reach your daily target. When cutting it is very important to have plenty of protein, which can be difficult to attain with all whole foods. When your daily diet is not enough, whey protein shakes can be very convenient and affordable. Here are my two favorite brands: Fat Burners. The supplements I have listed so far will provide you with everything you need to lose fat, assuming your diet and exercise program are in check. However, if you need a little extra help to shed those last few pounds, these following fat burners may assist you. These are my personal recommendations: Stimulant Fat Burners: These will give you some extra energy you need while training with low calories, and will help suppress your appetite. Non- stimulant Fat Burners: These are generally deemed safer alternatives, and contain no stimulants whatsoever. There are certainly other options and alternatives out there, however I don't believe you need more than these recommendations. Remember, diet and exercise is the most important part, and a fat burner will do nothing if these are not in check. Why Is It So Important To Stay Hydrated During This Time? Have You Ever Experienced A Situation Where Someone Became Extremely Dehydrated? When you are expending so much energy performing cardio, your body will lose plenty of water. It is very important to replace these fluids so that you do not become dehydrated. Water is essential for numerous functions of the body, including in the brain. When dehydration occurs, these processes get performed less efficiently, and can lead to serious problems. You will certainly become light- headed, and your short term memory will immediately be affected. Water is essential for processes such as maintaining blood pressure, body temperature, as well as digestion. These will all suffer if you allow yourself to become dehydrated. When you feel thirsty, it is often too late. Not so much so that you are in danger yet, but you are already dehydrated to some extent. So you can see why it would be extremely important to have a water bottle with you during your cardio. I have never witnessed someone else become extremely dehydrated; however I personally had a close call last summer. We were playing soccer in some very hot weather. The game continued for long after our water bottles ran out. It was very intense, and the need for water was pushed to the back of my mind. Toward the end of the game I had a terrible headache and was struggling to see. My vision was very blurry. It was an alarming situation, and certainly a learning experience. I had not realized how serious an issue hydration was until this moment. What Is The Best Cardio Workout For Burning Off Fat? The best cardio workout for burning fat is one of high intensity that gets the job done in as little time as possible. High intensity usually means that your cardio workout will involve working about 7. You can find calculators on this site that will allow you to determine your maximum heart rate and adjust your intensity levels more precisely. The benefit of high intensity cardio is that you can burn more fat in a shorter amount of time and minimize catabolism that can result from too much cardio. Another important aspect of creating the best cardio workout is ensuring that it does not become boring. Since you will be performing cardio for a much shorter period of time than if you were following a low intensity protocol, the boredom factor should in itself be significantly lessened. In addition, you can eradicate boredom by using a variety of machines in your workout. For example, you can switch between the treadmill, elliptical machine, and recumbent or stationary bike during one cardio workout. High intensity cardio need not be sustained for the full duration of the workout which should not need to be extended beyond 1. High intensity periods will be punctuated with moderate intensity periods throughout the workout. You will want to spend a minute or two getting warmed up by working at a low intensity pace. Once you feel thoroughly warmed up you should increase the intensity of cardio to about 7. If you are using a treadmill you will sprint for those 3. If you are on a cycling machine you will cycle vigorously during that time. You can adapt the way you increase intensity for whatever cardio exercise you choose. Whichever you choose, you will work at high intensity levels for 3. Take a few minutes before ending your workout to cool down. Just as you warmed up for a couple of minutes before increasing intensity, you should also spend a couple of minutes preparing to complete your workout. The cool down is just as important as warming up as it helps to promote recovery and decrease soreness. As for frequency it is best to limit these intense cardio sessions to no more than 3- 4 times per week. The majority of people seem to subscribe to the . This is an excessive amount of cardio regardless of what intensity level it is performed at. What Supplements Would Work Well With A Spring/Summer Cardio Plan?
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