Do You See What I See?

Losing weight was something I thought was easy, and would not have many repercussions. For most of my life, I assumed I was ‘fat’ and at least knew I was larger than those who were around me. This is the first time I am going to be talking about this so bare with me here, it is a difficult topic. After losing quite a lot of weight and still thinking I was fat, I came to the realization I had body dysmorphia. Body dysmorphia is a mental disorder in which people imagine a physical defect that others cannot see. For me, I would see myself a lot larger than I actually was. If you look at the picture posted, I thought I looked huge and it looked as though I was the same weight than when I started. Although I was close to a healthy weight, I did not see myself as looking healthy, but rather still looking obese. It is hard for me to understand that I might never see my body the way it is, but hopefully with a lot of mental practice I will be able to break through. As the International OCD Foundation states, Body Dysmorphic Disorder (BDD) affects 1.7% to 2.9% of the general population which is about 1 in 50 people. Due to the fact that people are often reluctant to reveal their symptoms, and often do not notice they have body dysmorphic disorder, it might actually be more common than it already is. The International OCD Foundation found that body dysmorphic disorder “is about as common as, or perhaps more common than, obsessive-compulsive disorder (OCD) and more common than disorders such as anorexia nervosa and schizophrenia”. Some studies have also found that more people had “BDD than other disorders that are considered to be common, such as social anxiety disorder (social phobia) and obsessive-compulsive disorder”. It is crazy to think how common this disorder, but how little people know they have it because they assume they are seeing their body the way it is supposed to be. Coming to terms with oneself and accepting the fact that they have body dysmorphia is the first step. Anyone who has body dysmorphic disorder will have a long journey to recovery, most likely with therapy. I know I am willing to make the change to better myself, and I hope anyone else who has to suffer with BDD will make the steps as well to see the beautiful, perfect, version of themselves.

Should You Only Be Doing Cardio?

Cardio, cardio, cardio. That is often the first word that comes to mind when people think of weight loss. Cardio, in other terms cardiovascular exercise, can include biking, running, walking briskly, jumping rope and swimming. Cardio consists of exercises that increase one’s heart rate through repetitive movements of arms and legs. A lot of people, when doing cardiovascular exercises, choose to run because it is a fast way to get a person’s heart pumping, and will burn quite a few calories. Cardio is seen to be a very easy way out to burn calories because everything is repetitive. Weightlifting though is a lot more complicated than cardio because it involves people doing different movements that involve a lot more energy and effort. Although cardio is a logical way to lose weight, it should be done with weightlifting for quicker, more efficient results. Weight lifting allows a person to build muscle mass which will ultimately end up boosting the body’s metabolism and decreases fat. A person who focuses on building muscle and succeeds with weightlifting will end up burning more calories per day. As everyone knows, burning more calories per day will allow for a faster weight loss journey. Along with that, it is actually proven that some weightlifting exercises can actually double the amount of calories burned than cardio exercises. Weightlifting can help people burn calories faster and it is actually possible to burn 20 calories per minute which is the same as running a six minute mile. Not only is weightlifting important for weight loss, but 90% of weight loss is based around a diet and calorie deficit. A diet is important to make sure your body is getting all of the nutrients it needs. A calorie deficit means reducing the amount of calories a person consumes, this is important because the less calories that are consumed, the quicker a person will lose weight. To sum this blog up, there are so many more ways to help aid weight loss. If a person only does cardio it might take them a much longer time to lose weight compared to a person who does cardio, weightlifting, and eats in a calorie deficit. It is all about how quickly and efficiently someone wants to lose weight. If a person wants to take a very long time, I would suggest cardio. If a person would like rapid results I would suggest cardio, weightlifting, and a calorie deficit. All three of those are key factors in every person’s journey. Is it time to start yours? If so, you now know how to become successful.

My Continuation

Throughout my life I’ve been active in year round competitive sports and I’ve always eaten fairly healthy foods. Despite this I have always struggled with weight issues. When I was very young my mom began bringing me to doctors to see why I kept gaining more and more weight. No one had a reason and all of them had the same advice: eat healthier and work out. Although it is easily said and I have tried, it is harder done. As the years passed I tried to stay positive, but found it extremely difficult when I could do nothing in my power to lose weight. Then three years ago I was diagnosed with Polycystic Ovarian Syndrome (PCOS). Some of the symptoms of this condition include weight gain and difficulty losing weight. Although I finally had a reason why I struggled with weight loss, I felt utterly defeated, depressed, frustrated. I continued to work out on my own, to no avail. With the odds stacked against me I reluctantly signed up for small group training (with Fit Figures) this past spring. After only six weeks of training I lost a total of 20 pounds, gained body strength and developed knowledge about a healthier lifestyle. Finally! This program was exactly what I was searching for. I still have work to do, but I’m well on my way. I am so grateful to the trainers for pushing me to my limits and helping me to make significant progress in my journey. As you can see in the picture posted above not only am I more tan, but I am a lot thinner than before. Although this is all about my last summer adventure with weight loss, it is time for me to get back with what I am doing. I have been working out for a month at Fit Figures again since being back from college. So far, I am down ten pounds. At Fit Figures I am pushed beyond belief, having a personal trainer and small group sessions is truly life changing. They make sure that I correctly do exercises and even give people a meal plan. I would say they give me a meal plan but the doctor has me on a different diet (low carb with fasting). One thing that keeps me motivated to keep going to the gym (Fit Figures) are their competitions. Fit Figures always hosts competitions to encourage weight loss and a continuation at the gym. The prizes result in cash, exercise equipment or just a major congratulations with the success. I am looking forward to my successful journey this summer and I cannot wait to share my results.

Stretch or Eat Chips

The Importance of Stretching

The video attached was made by the Mayo Clinic, which is a nonprofit academic medical center based in Rochester, Minnesota, focused on integrated clinical practice, education, and research. They know a lot about becoming/staying healthy and how to improve health. The video they made talks about the benefits of stretching. A lot of people do not understand the benefits of stretching after a workout and tend to skip it. Not stretching after a workout can lead to strains, tightness, stress on joints, and injuries. Stretching should be a part of someone’s workout routine, it only takes five to ten minutes to complete if done correctly. The video states that the benefits of stretching after a workout includes increasing range of motion, improving performance, and reducing risk of injury. If these benefits are not appealing to you, do not bother stretching or in fact working out. Why bother working out if you are not going to help your body get the best results by stretching. Just stay at home, eat your potato chips, and think about the injuries you are not getting. The other option, if you do not want injuries is to workout, stretch, go home and relax, then think about the injuries you are not getting. It is up to YOU with what you would prefer. The reason why it is good to stretch after a workout is because your muscles are warm and therefor very responsive to stretching. As the video states, stretches should be gentle, slow and held for about thirty seconds. While stretching, there should be no bouncing or intense pain. If there is pain while stretching it can cause damage to the muscle. In the moment you may not think stretching is important, but down the road you will be thankful.