Saturday, February 11, 2012

Waiter, Bring Me Water...

The fact that you should drink more water and less soda or sugar juices isn't a new concept in the weight loss world. Just Google the words "Water and Weigh Loss" and you are presented with about 86,900,000 results. I assume this is because at 86,900,00 results Google just stop counting.
I am surprised to find out that many people know that they should drink more water when trying to lose weight, but most people don't seem to know why. The majority of them can tell you that one of the reasons is because water as apposed to many other beverages doesn't contain any calories. So, yes, by replacing your 180 calorie soda with 0 calorie water you may be able to create the calorie deficit you need to lose weight. But water is there more to water than simply being a zero calorie alternative to your typical beverage of choice?

Another way water may help you lose weight is based on the fact that thirst or dehyration is often mistaken for hunger, so we eat when what we really should be doing is drinking. By making a conscious effort to to include more water in your diet you may find that you feel less hungry and do not want to eat as often. In addition to this belief is the fact that water takes up space and two objects cannot possibly take up the same space. (I think Sir Isaac Newton come up with that one) Therefore, if your stomach is partially filled with water there isn't room for more food. (Ok, this is a technicallity because it is possbile for you stomach to stretch and shrink often times people who have grown accustomed to eating garganuine amounts of food feel hungry when trying to eat a normal diet because their stomach has stretched to accomodate the larger amounts of food they have been consuming. Dont worry it can shrink back in a relatively short period of time. This is also the reason people who have lap band surgery or stomach stapling  or similar surgery see fantastic weight loss after surgery, but can end up putting it back on years later unless they adhere the to smaller portions required by the surgery.)

Think of water as a space filler. I tried experiementing with this a few months ago on my weight loss journey. I made it a point to drink 12 oz of water before each meal.  I notice something immediately, just after drinking the water I didn't feel as hungry. Perhaps because I was mistaking the feeling of thirst for hungrer? Or maybe it was because the water was taking up space. I don't know, but it worked. I did notice that I could eat more reasonable portions and feel fuller on days I remembered to drink water before each of my meals. I also noticed that my skin looked better and actually had a few people a work comment on my complexion. The best results of drinking more water showed up on my weekly weigh-in the past several weeks. It seemed that my weight was just falling off. So, I did a little more research to see if there really was some kind of magic behind drinking water. Here are a two websites I've found about a clinical study confirming the effectiveness of drinking water before meals:

Drinking Water Proven to Help Weigh Loss
http://news.discovery.com/human/glass-water-weight-loss.html

Drink Water to Curb Weight Gain? Clinical Trial Confirms Effectiveness of Simple Appetite Control Method
http://www.sciencedaily.com/releases/2010/08/100823142929.htm


There are other belifes about water that everyone seems to be able to tell you, I have started calling them Water Cliches because it seems almost everyone can tell you these facts about water, but no one really seems to know what it means. For example: "Water helps clean you system out." Ok... how?

The answer is: It takes energy to burn calories and the process of burning those calories leaves behind residue. Water helps flush out those that residue and helps keep your digestive system clean.
Never wanting to be one to just pass along information I've come across over the years without having a way to back it up, I found this website that denotes more specifically the importance of drinking water.
Why Drinking Water is Important to Weight Loss
http://www.caloriesperhour.com/tutorial_water.php

One belief about water that I know I have come across several times in my weight loss journey is its metabolism boosting power. Rumor has it that drinking cold water helps to boost your metabolism because it cools your system and it takes calories for your body to heat back up. This, along with preventing dehydration through perspiration is the reason we also drink water during physical activities, not necessarily to boost our metabolism, but to help cool our system so we don't overheat while working out. While this may or may not be completely accurate, I did learned from the article above this paragraph: Why Drinking Water is Important to Weight Loss, that the fat burning process slows down when you are dehydrated... so if the reverse is true, then you burn more fat when you are adequately hydrated.

Still as I did my research I was hoping to find out that water had some other kind of magical property that no one really talked about. That there was more to it that being a zero calorie, space filling, system coolant, but I haven't found it. If and when I do, I'll let you know. In the mean time, the next time you sit down for a meal make water the first beverage you drink!







Sunday, February 5, 2012

Fantastic Zumba Instructor!

Zumba is the latest crazy in the world of fitness and health. I attended some Zumba sessions when it first hit our area a few years ago, before I even really knew what it was. Now this Latin-inspired dance fitness program is sweeping the world. At the all staff training my company had this year one of our sessions was Zumba. Between the instructor for that session, and the instructor at the place I used to attend and the current Zumba instructor at Club 814, I have had the opportunity to experience Zumba from three different perspectives. All of the instructors provided high-energy intense workouts that were as fun as they were effective. However I have to give props to Zumba instructor at Club 814, Kaylie,  for some of the techniques she uses in her Zumba programs.

A friend of mine highly recommended I try Zumba a Club 814 as she knew I have been trying to find a variety of fitness activities to add to my repertoire in order to keep my fitness routine fresh and interesting.

Of the Zumba instructors that I have had experience with they all try to acknowledge the body parts or muscles groups you are to be focusing on during each new movement while they are Zumbaing with you, but Kaylie takes her Zumba programs to the next level. I have found the movements and techniques she uses to be highly effective and the focus on core and ab work throughout her routines is stellar.

During her hour long sessions you transition from high intensity fat burning sweat producing cardio moves to more focused strength related movements. The Zumba Fitness website describes Zumba as "Fitness Party!" That's exactly what it feels like! That or walking into a night club where everyone is hitting the dance floor. http://www.zumba.com/about/ Throughout one session with Kaylie you effectively work all of the major muscle groups. The first time I attended Zumba a Club 814 I had no idea what I was in for. I had a blast and could really feel my muscles working. The next morning every muscle in my body had some level of soreness to it especially my glutes and core muscles, but I also noticed soreness in my biceps and deltoids as well as my calves. The most unique thing about Kaylie's Zumba Fitness sessions is cool down she incorporates in it. The last song of each session is a slower more inspirational song to which she leads you through a series of slower movements to stretch and relax your entire body. Which gives you a proper cool down after an intense workout.

I have been attending Zumba at Club 814 under Kaylie's instructions since the beginning of December and look forward to it every Thursday night. However, I recently learned the Club 814 has asked Kaylie to find another place to hold her Zumba sessions as they will be using the space for something else in the beginning of March. Righ now Kaylie instructs Zumba Fitness sessions at Club 814 on Mondays from 5:45-6:45 and Thrusdays from 7:30-8:30, she also holds a session at the Windber Community Building from 5:45-6:45. Each session is only $5.00 Being the full time working mom that I am I have been loyal to the Thrusday night sessions because it workouts out best for my schedule. I'm hoping Kaylie can find another place to hold her Thursday night sessions at a similar time.

If you're looking for fun fitness activity without the monthly payments at a reasonable cost check out the Zumba fitness classes near you. If you happen to be in the Johnstown, Pennsylvania area, check out Kaylie's Zumba Fitness sessions.