Ask the Coach
Losing weight Hey, Coach! I really want to lose about 15 pounds. I have tried numerous methods in the past, such as working out daily, running (I was a member of the cross-country team) and eating healthy.
None of these programs seemed to help. In fact, running actually made me gain weight. I dropped two pants sizes when I stopped running.
When I ask other people what they think the problem is, they tell me I am over-exercising and rapidly gaining muscle and not losing weight.
I understand that muscle is heavier than fat, but what is the reason for me actually gaining weight?
Furthermore, what are your recommendations for getting fit without looking like a body builder?
Signed…..Denise Austin
Dear Denise: First, a goal of losing 15 pounds seems very do-able.
As far as gaining weight as a cross-country runner, it is very possible that the workouts increased your appetite enough so that you were taking in more calories than you were expending. When your season was over and your activity decreased, perhaps your appetite was suppressed, and you actually lost some weight by eating less.
The only sure thing in all of this is that if we burn more calories than we consume, bingo — we lose weight.
As for distance running helping to rapidly gain enough muscle to put on weight, respectfully, that seems a little far-fetched. It’s only a guess, but the Coach will still offer the first option of an increased appetite for your weight gain.
Also, cross-country running is during August through October, when it can be quite warm, and perhaps you drank lots of soda (sugar), which can pack on the pounds quickly.
Recommendations for working out are basically the same for almost everyone. The Department of Health recommends 60 minutes of intense cardio activity on most days of the week. Along with that, it is suggested that we engage in strength-training two or three non-consecutive days each week.
The strength-training should include a low enough weight where you are able to complete at least two/three sets of 15 to 20 reps. And please go with the Coach when he says that you are not going to look like a body builder. That’s simply not going to happen.
One last important factor is to eat nutritionally and sensibly. Try to stick with low-cal, low-fat items, along with fruits and veggies. Also, try to eliminate unnecessary sugar intake, and go easy on the flour.
Dr. Gott has an excellent column that appears in this paper, so be sure to check it out, especially when he talks about his no-flour, no-sugar diet.
It appears to be getting great results for many people. Good luck, and thanks for writing.
‘Biggest Winner’ update
Phil Michael lost 3 and 2 pounds the last two weeks, respectively. He has now gone from 386 pounds to 329, which is a 57-pound weight loss.
He says his work schedules have prevented him from working out as much as he would like, but with healthy eating and sensible portion control, weight loss is still possible.
Phil even relayed the story about taking one bite of a bacon cheeseburger last weekend, but then threw it away because he knew he shouldn’t be eating that kind of food. When we’re unable to balance our food intake with our workout schedule, then it behooves all of us to make even better food choices and “sacrifices.” Sure, it takes discipline and an incredible amount of inner strength. It all boils down to “how badly do we want to accomplish something?” In this case, it’s Phil’s health and well-being.
Can anyone offer anything more important?
Great job, Biggest Winner.
Coach’s Comments: Only a person who knows what it is like to be defeated can reach down deep enough to come up with that extra effort necessary to overcome adversity and become a winner.
Thanks for making the Coach a part of your day.
Have a safe weekend.
—
You can contact the Coach via the Internet at askthecoach@yahoo.com.