10Apr

Week 4: Middle-Aged Personal Training at Encore Fitness

defeat

“Are you sure you want to know?”

These seven words started off my forth training session at Encore Fitness NY this week. After a two-week hiatus, imposed upon me by the kids’ spring break and then Passover, I had finally been able to return to my regular routine and to my weekly sessions with Robert. I was eager to get back on track. While I had been off schedule over the two week period, I had attempted to engage myself in deeper work-out sessions. I started taking short runs, planking when I had time during the day, and really pushing myself at the gym. I was eager for him to weigh and measure my body fat so I made the request immediately upon arrival.

But when I heard those seven words come out of this mouth, images of eating out with the kids during our NYC staycation popped into my head. I also thought of all the indulgent food I’ve been consuming during the Passover holiday, which thankfully ends tomorrow night.

Yep, then these four words, “You gained four pounds.” Four pounds?!

Gulp.

That wasn’t exactly what I wanted to hear yesterday. As much as I knew deep down my routine had been thrown off, I felt confident that I had been burning fat. However, we all know that matzo is not good for weight loss —  on the contrary!

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So, Robert spent the next few moments (consoling me) letting me know about the process of burning fat and building muscle. When you start to change your body composition — by building more dense muscle mass and decreasing your body fat—your scale weight may increase, while your body fat percentage may decrease. These changes happen over weeks and months (not hours or days) so the scale is useless when tracking them.

He also reminded me that several factors that, once implemented, will lead to weight-loss success (which I admit is part of my personal goal). Here are his recommendations:

Tracking food. What you eat is pivotal to the process. He suggested I download an app called My Fitness Pal that records calories and lets me know how my foods are tracking.

– Trying different forms of exercise. It’s time to mix up my regime, try some new techniques. Today I’m venturing to the pool for a healthy, long swim.

Drink more water. I need to stop drinking a low-calorie drink I’ve become obsessed with recently and focus more on H2O.

Do more cardio.

Eat more protein and vegies.

Don’t let the scale bother you! Objective measurement and and body compositi0n and stability, all of which I am improving, are key! Intense work-outs cause variability on the scale due to factors like hydration status, inflammation from muscle damage repair, even the amount of intestinal by-product or urine and blood volume.

Then we got to work and we focused on strength, mobility, burning and toning. Everytime we work out together, I feel a new sense of awareness of my body and what I’m capable of. It’s empowering to say the least. I have a lot of routine changing to do but with the amazing support of Robert at Encore Fitness NY, I feel like I’m on my way.

What are some of your techniques to staying motivated when it comes to fitness and do you have momentary set-backs? Tell me in the comments below.

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Disclosure: I am receiving free personal training services from Encore Fitness NY, but all opinions are my own. To contact Robert or his partner, Damian, for fitness training, go here: http://www.encorefitnessny.com/contact-us. Personal Training at Encore Fitness includes a variety of Scientifically proven methods that will keep your body guessing and changing. They specialize in sports conditioning, corrective exercise,weight loss, core training, and flexibility. Their trainers are industry leaders when it comes to providing proper motivation and education to a diverse, intelligent and worldly clientele. You will be given a one on one consultation and then taken through a full body fitness assessment.

 

 

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Comments

  1. I know, why do we eat so much during the holidays? I’m convinced that a big part of it is nerves. Getting things right when you’re the host, getting them right when you’re not. Family can always be stressful. And women always, I think, try for perfection. All stressful. I’m a former personal trainer and a yoga teacher. I agree with some of what your trainer is saying, some not. The one think I absolutely agree with is not paying so much (or any) attention to the scale. I say go by how you feel and then, how your clothes are feeling. Thanks.

    Anita

  2. I know it is depressing to see that you gained some weight but like you said when it is turning into muscle that’s a huge difference! I am following your progress and I think you are doing a fantastic job! Congratulations!

  3. You’ll like My Fitness Pal bits also like my weight loss conscience. It will tell you if you are going over recommended salt, sugars, fat, etc for the day.

  4. Yes, Passover is hell for so many reasons. The weight gain and bloating feeling are just a few. My son asked me today which was worse, Passover or Yom Kippur. We don’t agree on much but we agree that Passover is WAY worse.

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