If body weight decreases (as in dieting), the setpoint recognizes the change and triggers either an increase in the person’s appetite or makes the body conserve energy to maintain the “set” weight. The body conserves energy by lowering the metabolic rate and by improving the food (fat) storing mechanisms. Thus, when you diet, your weight-regulating mechanism sees your caloric restriction as a form of starvation, and its natural survival response is to improve energy storage as fat, the very thing you are trying to prevent! Even though prolonged caloric restriction may temporarily lower weight and fat, the setpoint remains unchanged. When your eating habits return to normal the fat is quickly regained as the body strives to reach a comfortable fat level ( its set point). The may explain the difficulty many people have with “keeping the weight off” once they’ve lost it.

Research suggests that our set point can be improved through lifelong dedication to proper nutrition and sensible eating habits, combined with regular physical activity. Specifically, a long-term diet high in complex carbohydrates (breads, cereals, pasta and rice) seems to have a positive effect on lowering the set point, while regular continuous cardiovascular exercise also seems to lower the set point. In addition, exercise increases lean body tissue/muscle, raises metabolism, and increases the body’s enzymes that break down fat which will result in safe weight (fat) loss when combined with healthy diet containing the proper amount of calories, In contrast, a persons set point seems to be increased by diets that are high in fat s and refined carbohydrates (i.e. sweets, cakes and candies), and diets that severely restrict caloric intake.

COOL DOWN:  The cool down period after your workout is equally as important as the warm up.  Basically, the cool down contains the same  components as the warm up, only in reverse:  begin the cool down with some stretching (this part is even more important if you did not stretch during the warm up – every workout should include some stretching), followed by some light  cardiovascular exercise (again, walking, cycling or stepping).  The cool down is an excellent time to begin replenishing your body’s fluids:  drink lots of water!

THE COOL DOWN PERIOD AFTER YOUR WORKOUT IS EQUALLY IMPORTANT AS THE WARM UP…. REMEMBER TO DRINK LOTS OF WATER!!!!

If you are just starting out or if your are currently exercising at a lower cardiovascular fitness level, Hamilton Personal Trainers  recommend a low exercise intensity level. This is considered to be a safe and effective starting point.  If your goal is to decrease body fat, and you are currently training at a low to moderate intensity, then you should gradually work towards increasing your cardio training level to a higher intensity (i.e. 65 – 85 % of maximum heart rate).  If you are already capable of safely exercising at a higher intensity level you may be able to begin your cardio training at 65 – 85 % of maximum heart rate.  Working at a higher level within your cardio training zone will help you burn more calories and fat in a shorter amount of time. If you are attempting to lose fat, cardio – training intensity should be increased only as your fitness levels permit.

MUSCULAR CONDITIONING:  If your goal is to improve your muscle tone and/or strength, weight training should also be included in our exercise program.  Your recommended weight/resistance training program should be determined by your current physical condition and goals.   Benefits of muscular conditioning include improved posture, decrease in body fat, which means your metaboic rate increases along with bone density and mass.  You will see evidence in your physical appearance and well-being. One of the positve benefits you will experience is and Increase in your Self Esteem.

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OUR HAMILTON PERSONAL TRAINERS CAN HELP YOU ACHEIVE THIS BALANCE.