Weight Loss for Women Made Simple!

When it comes to weight loss for women, sometimes it seems like the more we learn about food, the more complicated the issue becomes. On one hand, eating for weight loss is a deeply complex matter, because it goes so much deeper than carbs and fat. There are hydrogenated oils to be considered, GMOs to be aware of, mono and diglycerides to learn about. So it’s no wonder so many women are seeking the silver bullet, asking me to topline it for them as simply as possible: “What’s the key to weight loss for women? Just tell us!

Of course, there is no silver bullet when it comes to weight loss for women. If there was one, we wouldn’t still be asking this question. But while there isn’t one simple quickfix, there are some universal truths – some basic, overarching guidelines to weight loss for women that we can easily incorporate into our everyday lives. Here are the biggies:

1.  Say hello to HIIT.

High-intensity interval training (or HIIT) is a must for women and weight loss, because it helps transform our bodies into fat-burning engines. Think of it as the tiger of aerobic workouts (whereas traditional slow-and-steady exercise is a friendly kitten). Instead of a slow-and-steady approach to workouts, you intersperse your efforts with bursts of speed and power. A study published in the Journal of Obesity suggested that this is the most effective type of exercise for weight loss and shedding abdominal fat. So on your next walk, try it: Walk at a nice steady state for 2 minutes. (On a scale of 1-10, 1 being no effort and 10 being going-for-broke, you’re at a comfortable 5.) Then, ramp it up to a level 8 for one minute, where you’re focused, determined, and working too hard to carry on a casual conversation. Slow it back down to a 5 or 6, and repeat this cycle three times.

2.  Balance your blood sugar.

You always hear blood sugar being discussed for people with diabetes, but it’s also a major factor when it comes to weight loss for women. If we don’t balance our blood sugar, our bodies are on a roller coaster. It’s a little bit like having an unsteady stock market inside your body: When you’re on that roller coaster, your blood glucose levels rise and fall dramatically before and after meals – and the more frequently you allow your body to go on that roller coaster, the more you’ve set yourself up for sluggish energy, weight gain, and even the risk of developing Type 2 Diabetes. But balancing that blood sugar helps you counteract all that, so that you can stay energized, avoid unhealthy cravings, and lose weight and keep it off. And how do we do that? Well, that brings me to the next point:

3. When you eat is as important as what you eat.

 It all starts the moment you wake up, when you make your first food choice of the day, that determines whether you’re putting your body on that roller coaster, or you’re keeping blood sugar balanced. This is a two-parter:    

• First, do not skip breakfast. And make sure that breakfast always includes good sources of both fiber and protein. Both fiber and protein help you slow down digestion, so you can avoid blood sugar spikes, stay energized, and curb cravings so that you feel fuller longer. And this rule doesn’t just apply to breakfast – you want to include fiber and protein at every meal and snack. Good sources of fiber include: Steel cut oats, black beans, berries (fresh or frozen), apples, oranges, and of course, veggies, the greener the better (kale, spinach, and broccoli are three of the all-stars). And the key with protein is to make sure it’s a high source of protein but a low source of saturated fat – so aim for egg whites, whey protein, fish, and lean cuts of poultry and meat.
• And the second point here about timing is to eat smaller meals more often throughout the day. Instead of having 3 large meals a day, break it up and have a smaller meal every 3-4 hours. This helps keep your metabolism humming (and of course, the higher your metabolism, the easier it is for you to burn fat and lose weight), and it helps keep your appetite at bay, so when it comes to mealtime, your body isn’t in starvation mode and you’re able to make healthier choices more easily.

4.  Shoot For Progress, Not Perfection.

Rather than dive-bomb for quick results, aim for real results. A recent article about weight loss relapses from ACSM (Medicine and Science in Sports and Exercise) talked about the 3-5 year phenomenon, because that’s usually the cycle women follow on a weight loss plan before relapsing. And studies suggest that keeping a regular journal of your exercise and eating progress is a major determining factor when it comes to weight loss success. So keep track of your progress, however small it may seem. Starting small, in fact, might just be the key for you. So instead of trying a complete, 180-degree full-body overhaul overnight, just pick one new habit to practice – for example, upping your water intake. Focus on that habit for a week, and once you’ve mastered it and it’s started to become second nature, move on to the next goal.

5.  Combat Stress.

Weight loss for women can seem like a Catch 22: If you’re stressed out about weight loss, you’re more likely to turn to food and emotional eating as a source of temporary comfort. Not to mention that chronic stress is linked to high cortisol levels, a hormone that causes unhealthy cravings and can lead to weight gain, especially in the mid-section. Lowering cortisol through relaxation, deep breathing and exercise doesn’t just help quiet those stressful voices in our heads; it’s also a key to weight loss for women. So next time you feel yourself spiraling into the stress zone, remember: A nice, long deep breath really does the body good.

Workout Videos For Women: A Few Of My All-Time Fatburning Faves!

I was recently asked in an interview to name some of my favorite “Oldie but goodie” workout videos from my own line, as well as others. Seems like a simple enough question, but as I took a fun jaunt down memory lane recalling some of my all-time favorite workouts, my head was spinning with possibilities.

We all know that there is no shortage of workout videos for women. Whether you want to step, dance, lift, twist, crunch or stretch it out, you’re barraged with options for working out at home from every possible discipline of fitness. But you know the old adage: “If it ain’t broke, don’t fix it.” Every once in a while, that applies to workout videos for women. Here are some classics that have only gotten better with time:

The Best In Buns

From step aerobics to Brazilian buttlifts, we’ve been focused on toning our glutes for decades. My friend Tamilee Webb (the glutes goddess) released her legendary workout video “Buns of Steel” in the mid-80s, and it certainly holds up. The music and outfits are retro, but Tamilee’s butt-blasting moves were ahead of the curve in many ways. And I’ve been in the glutes game for some time myself too, of course. When women tell me they’d like to focus on lifting and tightening their assets, I recommend that they break out my “Great Buns & Thighs” Step video. The lifting and sculpting aspects of a great step workout provide better butt benefits than anything I’ve ever experienced. I should also give a shout-out here to my friend Gin Miller, the true pioneer of step aerobics. Her step workout videos are infused with infectious energy and fun choreography, and countless women have Gin to thank for their rear ends!

The Core Classics

Another longtime friend and colleague who’s been a fitness trailblazer in the world of workout videos is Candice Copeland Brooks. Candice helped introduce the world to the benefits of BOSU training with workouts like her “Bosu Core Synergy” DVD. BOSU stands for “Both Sides Up,” and if you’ve never used one, it resembles a half-ball: Round one one side, flat on the other. Candice’s amazing instruction teaches you multiple aspects of BOSU training, especially the importance of midsection stabilization (engaging your core muscles). I tackled a similar topic with my “Shaper Ball Workout” video, which uses a stability ball to help you develop core  strength and balance. The “Shaper Ball Workout” is now available as a bonus chapter on my “Lift Weights to Lose Weight 2” DVD.

The Coolest In Kickboxing

Billy Blanks helped us kick, punch and twist our way to fitter bodies with his revolutionary “Tae Bo” workout. And don’t be fooled by the tough-guy aspect of kickboxing: It can be a terrific workout for women of all ages and fitness levels. That’s why I teamed up with martial arts expert Keith Cooke to release my “Kickboxing Workout,” available on the “Cardio Knockout” DVD from my Timeless Collection. And to this day, one of the greatest benefits of a kickboxing workout video for women is the waist-whittling effect. All of those punching, kicking and twisting movements incorporate rotation, helping tone and strengthen those obliques (AKA the dreaded “muffin top”).

Make no mistake about it: My colleagues in this industry continue to release incredible, groundbreaking workouts. There’s nothing like the excitement of a brand new workout video to help women lose weight and get in shape using moves they’ve never tried before. But while it’s important to always keep trying new things, it sure is fun to return to your old favorites and remind yourself why they became “classics” in the first place.

Six Reasons You May Dread Working Out, And What To Do About It

Perhaps you’ve heard someone say something like, "I love exercise! It’s my passion, the highlight of my day, and I look forward to it!" Perhaps you’ve found that person to be incredibly annoying. Perhaps you’ve even found yourself thinking, "Am I missing something here? Because I do NOT love exercise."

Workout dread is totally understandable. We know it’s good for us, but sometimes that knowledge just isn’t enough to get motivated. But don’t worry; you’re not alone. Here are some of the most common reasons for avoiding exercise, along with some tips on changing it up. 

1.  You're going it alone. 

You’ve heard me say it before, and it’s worth repeating: Use the buddy system! The world can be a lonely place – but if you’ve got a friend, spouse or family member to help you stay motivated and accountable, you might just change your whole outlook on exercise. The trick is to find different groups for different activities: Some friends have a stronger sense of adventure, and can’t wait to get outside for a hike or bike ride. Others prefer a little one-on-one time, and would make a great companion for a long walk-and-talk. And don’t be afraid to walk on the wild side: Find your most daring pal and jump into that Zumba class you’ve been longing to try. You’ll get your hearts pumping, you’ll keep each other on track, and you might just have some fun along the way.

2.  You've been hurt. 

If you've suffered from an exercise-related injury in the past, it’s no wonder you might be avoiding the gym like the plague. Perhaps you’ve got bad knees or “tennis elbow.” It goes without saying that safety comes first…but it doesn’t have to be all or nothing. If, for example, running is out of the question for you, there are still plenty of upper body and core exercises you can do. And if you’ve got a specific injury that concerns you, a personal trainer might be a worthwhile investment: Anyone with a proper certification will be able to guide you through a workout without aggravating an injury – and they can even help you get stronger so that you can avoid further injuries in the future.

3.  It's boring.

Sure, exercising can be monotonous. And monotony is boring. And if something bores us, that’s reason enough to stop doing it. But if you think about it, anytime we do something the exact same way all the time, no matter what it is – even sex! – it’s going to get boring. The key is to mix things up. If you’re only doing cardio, for example, it’s high time you started adding in some resistance training. And if you’ve shied away from certain activities, whether yoga, Pilates or using an elliptical, force yourself to try something new. Sometimes it’s the little things that make all the difference: If you listen to music during your workouts, try a whole new playlist. You might even try downloading an audiobook or free podcast to your iPod so that you can set your imagination free while you’re working out. Variety is the spice of life – so if the exercise part of life has gotten boring, it’s time to spice that up, too. (And here’s one great way to do it: Pop in my Cardio Knockout Workout DVD, try some new moves in the comfort of your own home, and kick off any trace of boredom!)

Cranking up the intensity of your workouts can often help you break through a fitness slump. That’s where interval training comes in. Intervals are short bursts of high intensity activity followed by a period of moderate recovery.

4.  You're not seeing results.

This is a common pitfall: You’ve finally gotten motivated and gotten moving, and yet none of the magical body transformations you’ve been promised have come to light. Or maybe you’ve been exercising regularly for a couple of months, you’ve seen some good results, and suddenly they’ve come to a screeching halt. In both scenarios, it may be that all you need is a little extra push. Cranking up the intensity of your workouts can often help you break through a fitness slump. That’s where interval training comes in. Intervals are short bursts of high intensity activity followed by a period of moderate recovery. Need an easy and effective introduction to interval training? Try my Super Slimdown Circuit DVD: You’ll get three complete workouts for the price of one, all of them designed to boost metabolism, sculpt the entire body, and help you ramp up your results.

5. You don’t feel confident about your body.

Maybe you are out of your exercise routine, or something at work or with your family is causing stress and low confidence. There are a million reasons to be in a self-esteem rut, and it happens to the best of us. Whatever the reason, when you are at that point, it can be hard to go to a class to feel your thighs and problem areas jiggle for an hour, with mirrors everywhere. This is when experimenting with classes is key. I like to sprinkle in spinning to my routine. No excessive bouncing, great music to help draw my focus away from body issues, and rooms with either no mirrors, or low-lighting, or both! And for a quick pick-me-up, swap out the unforgiving spandex outfit for a softer cotton blend. I love the brand Green Apple.  The silhouette is flattering, and the fabric feels comforting to the touch.

6. You don’t have time for the cleanup.

When it comes to excuses for avoiding exercise, “I don’t have time” is the platinum gold standard. But sometimes it’s not the workout itself that wreaks havoc on our schedules; it’s the cleanup afterward. We can’t exactly run to the gym before work or squeeze in a workout during lunch if it means we’ll show up drenched in sweat afterward.

But with a little extra planning, you can get some exercise and get back to your day in one piece – no fuss, no muss. Generally gyms provide showers, of course, but these days they also offer some pretty nice toiletries. So if you just throw a change of clothes and some shower shoes into your bag, it’s relatively easy to come out looking nicely put together – it may just mean shortening your primping routine a bit.

There are also quite a few “showerless” options on the marketplace. Check the aisles of your local pharmacy or even camping/outdoor sporting goods store. My daughter likes ShowerPill. It’s a large body wipe, “individually packaged to be discrete, yet versatile and big on performance.” Throw one in your bag, and you can always freshen up quickly in a pinch.

Remember, doing the same thing and expecting a different outcome is the definition of insanity. So stop the craziness, start switching things up, and watch the dread – AND the pounds – start to melt away. And who knows? You might even turn into one of those “I love to exercise” people before you know it!