Dear Clients, Members and Friends,

Does this sound like you? You spend hours on the elliptical, hoping to lose a few pounds, but are not seeing the results you were hoping for.

Or you manage to starve through a 2-week 800 calorie per day diet, during which you lose quite a bit of weight, only to pack it back on and more within two months time.

Or maybe you're a lifelong 'yo yo dieter', obsessed with the numbers on the scale, forever losing and regaining the weight. 

These stories are very common. Many of us strive to be leaner, but dieting and cardio are not enough by themselves. Personal trainer, Gillian Ruben, explains there is one more very important component to sustained fat loss: building muscle.

That's right. You need to add muscle, best achieved through a progressive strength training program, in order to burn fat! Here's why:

1. Lose fat, not weight: Many of us say we want to lose 'weight' and watch the numbers on the scale anxiously. However, what we really want is to lose fat, or increase our lean muscle. Sure, reducing your caloric intake will probably lower your bodyweight, at least initially. But if you're just cutting calories without building muscle, your body will burn through your muscle and you will end up with less lean body mass than when you started your diet. In other words, it's possible to lose weight but end up fatter. Dieting without muscle maintenance can lead to 30-50% of weight loss to come from lean tissue!

2. Building muscle will prevent you from becoming 'skinny fat': You may have heard this term, also technically known as 'normal weight obesity', and refers to the condition of low body weight but a high body fat percentage. A person can appear quite thin but actually be obese. Strength training as part of your improved fitness plan is the best way to avoid this unhealthy state and to see the best fat loss results. Additionally, though you may be reducing your caloric intake, don't skimp on the protein- this is what feeds your muscle. Make sure you are eating good quality lean proteins (such as fish, lean beef, and eggs) to grow and sustain your muscle. 

3. Muscle stokes the fat-burning fire: Some of us shy away from strength training for fear of 'bulking up'. Let me assure you that women do not naturally possess the amount of testosterone or growth hormone for this to actually happen. On the contrary; muscle makes you leaner. Muscle burns fat and fuels your metabolism, making it work harder, and a faster metabolism means more calories burned.

4. Muscle burns fat even while you sleep!: The more muscle you have, the more calories you burn not only during exercise but at rest too. In fact, after a strength workout, your body will continue to burn fat for up to 72 hours afterwards!

5. Muscle KEEPS the fat off: Increasing your lean muscle mass will rev up your metabolism, and this is the key to sustained fat loss. If you maintain and continue to grow your muscle, you are much more likely to keep that fat off that you've worked so hard to lose. See your trainer today to jump-start your strength program.

Here's to a strong body!

Gillian Ruben

ACSM Certified Personal Trainer

[email protected]

Events and Programs    

• Summer Teen/Student Fitness Membership, $50 for 1 month. 
• Kiss Me Dirty Mud Run - Join NWWF Team Muddonas led by Alta. This is a female only non-competitive, fun 3 mile obstacle course. September 20th, wave time 9:45am. Use code 20luv to receive 20% off of registration through Aug. 4th.
• More bang for your buck! Team Training & Specialty Team Trainings. Enjoy these full body workouts with only 2 - 4 others. The options include, TRX, boxing, Pilates reformer and 30 min. High Intensity Interval Trainings. Small Group Team Trainings for as low as $12.50/half hour.Ask the front desk for more details.

YOU DO NOT NEED TO BE A MEMBER TO ENJOY THESE PROGRAMS!  

Your Northwest Women's Fitness Team