Aerobic Exercise and Weight Loss Research

Recently  a study in the American Journal of Medicine that looked at all the trials on aerobic exercise (14 studies involving 1847 participants) was brought to our attention. The average weight loss after 6 months was 1.6kg (3.5lbs) and after one year was 1.7kg (3.74lbs.) Their conclusion? “Our results show that isolated aerobic exercise is not an effective weight loss therapy.” But aerobic exercise “may still be an effective weight loss therapy in conjunction with diets.”

Alwyn Cosgrove of Results Fitness writes: “It doesn’t work on it’s own, but it might work with diets? Let’s look at what else we know about aerobics and weight loss.

“There are several other studies showing that aerobic exercise has no effect on weight loss when compared to dieting alone. There are a ton of benefits to low intensity aerobic exercise, but time and time again, research and the real world have shown that it’s not an effective tool for fat loss training or really an effective use of your time, if fat loss is your goal.

“For losing fat, strength training is the number one way to make that happen. Metabolic circuits and interval training are number two. But they all fall far short without a solid nutrition plan.

“Fourteen studies on weight loss and aerobic exercise with 1847 participants have failed to show any meaningful results. Isn’t it time we faced the truth that aerobic exercise isn’t an effective fat loss tool?”

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Thoughts from a winner

Rosie Lamberson sent us this testimonial about her experience in the Summer Shape-up Contest…

My friend Nancy reminds me that one time I said, “I don’t like competition. I just like to win.” I don’t remember saying that, but I must have, so let’s run with it.

I just turned 59, so when asked by our daughter, Lisa, to join a team of women all under forty for fitness, I had mixed feelings of “Wow, I am wanted!” to, “Oh, no, how am I going to keep up with these young’ins?” Mostly I was honored, so of course I said yes! Then I made a plan, because I didn’t want to let my team down: work out, watch what I eat, drink – water, that is. And keep doing it over, ’til you get it right. That was the plan. And plans are good, but then you have to follow through with plans. Ugh!

That’s where Gary came in, with Tina watching his back and ours. He’d school us, work us out hard, until you thought, “what the H^}# am I doing this for?” Then you were walking to your car smiling at the world, but mostly to yourself for doing the work.

There were lots of fall-off periods. You ask why, because there was a plan in place, right? Well, I have left out a little detail. I am not a shut-in, and here in Flagstaff we see and “visit” (i.e, eat, drink, and be merry) with one another in our little village. So, when I did the “fall-off” thing, the next day I would get right back to that Clean Eating Diet (look it up). And I’d get back to Gary’s where he would shock our bodies into shape. Then it became habit. That something you have to do, but not at first. It was maybe 30 days? Just like they say, it takes 28 days to break a habit. And when Gary said, not until later on, mind you, it’s okay to cheat 10% of the time. That’s when we all took a big deep breath, and also, took a little yardage on the percentage, too, I am sure.

So, here we are, The Phat Fatties. Winners. It was a blast. We laughed at ourselves with one another, but at the same time we encouraged one another to stick with it.

The end of this story is if you get a chance to do something like this, do it! Shifts in life are good for us all, and it was a privilege to be a part of the whole group of teams. And I didn’t let my team down. So I guess I might like competition, a little. We are always learning about ourselves.

Thanks Lis, Britni, Kristine, and Laura. And thanks to Peak Results Fitness for putting on such a great party, with healthy results!


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Winners announced!

The Summer Shape-up contest winners were announced today! Everyone was a winner (really!), but this team lost almost 10% of their body fat over the course of six weeks, kept good Summer Shape-up Winnersjournals, and made great progress in their quest to get more fit. It was a tough contest: all the teams competed fiercely and got great results, which is what Peak Results Fitness is all about. Congratulations to all for the progress you’ve made so far, and the progress you’ll make for the rest of your life. And thanks to everyone who participated, and to our great staff who helped make it possible for every contestant to have such a great experience. To your health!

L to r: Congratulations to the winning team, Laura Wheeler, Britni Montegue, Lisa Lamberson, Kristine Gliege, Rosie Lamberson. Below: Some of the happy participants in the Summer Shape-up Contest and Peak Results Fitness staff. Everyone is a winner! (click on photos to see happy smiles up close)
Participants in the Summer Shape-up Contest
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New products coming to Peak Results Fitness

Whey protein now available at the gym

Performance BIO-WHEY Protein  is here now! Your health and well being is so important to us that Peak Results Fitness is always searching for 100% natural supplements and we’ve found them at Performance Food Centers.  Along with whey protein, we also offer Non-GMO Soy Protein.  All our proteins are bio-available, 100% pure and taste great.

Coming soon! We’ll have our own Peak Results Fitness vitamins: multi-vitamins, vitamin C and EFA oils (fish and flax seed) and more.

Taking care of our clients is our number one priority!

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Liquid stevia extract as a better alternative to sugar

Stevia sweetener is the extract of the stevia plant, native to South America, and comes in a powder form, in individual serving packets (like the low-calorie saccharin-type products you’re used to seeing). For several years, I’d been buying the packets to substitute for sugar in coffee and tea, but I found that it had a bitter aftertaste. I tolerated it, wanting to stay away from processed sugar as much as possible, but I didn’t enjoy it.

Recently though, a friend told me that he buys stevia in liquid form. I decided to give it a try. For about $9 you can buy a 2 oz. bottle with an eyedropper cap so you can add stevia extract drop by drop, to your exact taste. The package says it contains 461 servings, if you use 4 drops per serving, which is a lot of sweet for the money. (FYI, I bought mine at New Frontiers here in Flagstaff.)

What I found is that it’s a perfect way to sweeten my tea without adding any calories, and there’s no aftertaste!

Depending on the recipe, baking with stevia could work. It won’t provide the chemical reaction that some recipes, like meringues, require to work, but if you’re trying to cut empty calories in favor of healthy calories, it’s probably worth a few experiments to see if it works in your favorite recipes, either alone or in combination with a reduced amount of sugar.

Comments or questions are welcome.

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