Volume 3, Issue 6
MYRTLE BEACH RECREATION
February 11, 2013
Can You Lose Inches But No Lbs?
Weight loss is a tricky
thing to track, because
your scale doesn't tell
the whole story. If
you've lost inches but
not weight, you've likely
lost fat and added muscle, which is progress
indeed. For example,
what seems to be a
weight-loss plateau may
actually be a loss of 2
lbs. of fat and a gain of
2 lbs. of muscle, for a
total of a 4-lb. difference
in body composition.
Those 2 lbs. of muscle
can be the key to stripping the rest of the fat
and becoming a calorieburning machine.
Goal of Weight Loss
Unless you are an athlete trying to make
weight for an upcoming
event, your goal is
probably to lose fat, not
necessarily weight. Your
weight as displayed on
the scale is the total
weight of everything in
your body -- fat, muscle,
organs, bone and fluid.
The only one of those
components that is unhealthy is fat, so that
should be the focus of
your weight-loss goals.
Instead of tracking your
progress by weight
alone, have your body
fat percentage measured
occasionally for a more
accurate assessment.
Presenting Sponsor
Cellular Level
Fat cells are light and
puffy, while muscle cells
are solid and dense -imagine the difference
between a drop of oil
and a strand of meat. In
fact, muscle is about 18
percent denser than fat,
so it weighs about 18
percent more. The fact
that your weight is the
same doesn't mean that
the fat turned into muscle, which is impossible.
They are two different
kinds of cells. What happened is that your body
siphoned triglycerides
from inside the fat cells,
causing them to shrink,
because you were demanding more energy
than you gave it the fuel
to produce. At the same
time, your exercise routine stressed your muscles so they strengthened themselves against
future stress.
Function
The result of these complex mechanisms is that
you have helped your
body become a better
calorie-burner. Excess
fat is little more than
dead weight, while each
pound of muscle tissue
burns 50 calories per
day just to maintain your
body's current status.
Five extra pounds of
lean muscle burns 26
Proud Supporters
lbs. worth of calories in
a single year. So by losing inches, you have essentially kicked out the
weight that holds you
back, but your static
weight means that
you've built more fatfighting muscle mass.
Keep It Going
Losing fat requires you
to burn more calories
than you consume, but
building muscle mass
requires a few extra
calories every day to fuel
the growth. It seems
contradictory, but both
can happen at the same
time, which is what led
to your current condition. You have probably
embarked on a comprehensive exercise routine,
but you are still eating
too many calories. Your
cardio increases the
amount of calories you
need in a day, but you
still have a few left over.
Your strength training
makes use of those extra calories by using
them to fuel muscle
growth. As long as
you're losing fat, you're
making great progress.
But if the number on the
scale matters to you,
start reducing your calorie intake a little at a
time without lightening
up on your workouts.
Read more: http://
www.livestrong.com/
article/395147-can-youlose-inches-lose-nopounds/#ixzz2KbRwA7uj
Fitness for Weight Loss
Are you looking to lose weight?
You have likely set goals for
yourself and have specific areas
on your body that you would like
to improve. However, one of the
most common misconceptions
when it comes to weight loss is
that you can point to an area of
your body and work to lose
weight in an exact location on
your body. But your body is not
designed to respond that way.
The good news is you can tone
and strengthen a specific area.
Professional Fitness Trainer at
Cooper Fitness Center Dallas
April Swales shares tips on how
to enhance your fitness plans for
healthy weight loss.
The Impact of Your Body
Type
The natural shape of your body
can impact how you lose weight.
People with pear-shaped bodies
have the hardest time losing
weight in a specific zone. This
body shape is typically genetic,
and you often carry most of your
excess weight in your hips and
thighs. When you are appleshaped your body type usually
has a faster response time when
you are trying to lose inches in a
particular area.
Regardless of your body type,
you must take into consideration
how much you are exercising,
along with what your current
nutrition plan looks like. Stress
also plays a big role in weight
loss, so important to maintain
control of your stress level as
well.
The Function of Your Core
and Trunk
It is good to have a solid grasp
of your body fat percentage,
along with how much of your
scale weight is fat versus how
Page 2
much is lean body mass. If your
goal is weight loss and inches
lost, you may not be too far off
from your goal weight if you
have a higher lean mass composition. When you have good lean
number, then you do not necessarily need to add more lean
mass.
Many women do not have
enough lean tissues and have
more fat. If women were to work
and adjust their body composition, an increased lean mass will
burn fat more quickly, but it may
slow the progress on the scale.
You could be losing fat, but you
are also adding lean muscle, so
the scale may not reflect your
progress.
The best way to build lean
muscle mass is to focus on the
core when you do exercise
movements. Your abdominals
are designed to partner with the
back to stabilize the spine in a
neutral position while you move
your body. There are simple
ways to incorporate the core into
what you are doing. For example, if you are doing an exercise
move that works your upper and
lower body together, you will
have to stabilize the spine by
using your stomach and back
muscles. Due to the movement
of those larger muscles, you will
increase your heart rate and
burn more calories. Watch a
video to see an example of this
type of movement.
The same principle applies to the
lower body. Walking lunges are
more beneficial than sitting on a
quadriceps extension on a machine. Since you are traveling in
walking lunges, the body recruits
more muscles to balance and
push each movement forward,
resulting in more calories
burned.
Cardiovascular Activity and
Weight Loss
If you are new to fitness, ideally
you will get to a point where you
can do 15 to 20 minutes of a
steady state cardiovascular activity, and 35-45 minutes of high
intensity interval training (HIIT)
where you mix cardio into your
weight training. Try to incorporate this type of workout three
times a week. On the days you
are not doing strength training,
try 50-minutes of a steady state
cardio activity.
The idea behind interval training is you are creating a zigzag
pattern in your heart rate, so you
burn more calories. During a
HIIT activity such as Tabatas,
you can burn anywhere between
30 to 40 percent more calories
depending on your intensity than
if you did a steady state pace for
the same amount of time. HIIT
is more efficient for people who
do not have a lot of time and is
even more beneficial for those
looking to lose weight.
If you are in a psychological
place where you are dreading
your workouts, try breaking up
your workouts into short sections
throughout the day. Do part of
your workout in the morning and
the rest in the evening. All of
those burned calories accumulate in the same way.
A Professional Fitness Trainer is
a great asset to help you develop
a plan and focus on overall inch
loss. Hopefully over time, you
will see results as you begin to
regularly exercise and burn more
calories than you are taking in.
Choose to Lose
GreatWords
150
job at the 5K for Health!
Congratulations to all of the
Choose to Lose teams for your
participation and especially
Team Skinny for earning 60
points at the 5K winning 1st
place and The Marvelous Marvels for earning 58 points at
the 5K winning 2nd place. Each
team member present for the
winning teams received a $30
and $20 Pepper Geddings
voucher respectively. The final
Community Challenge is our
Food Drive to support Helping
Hand of Myrtle Beach. It’s not
too early to get a head start by
bringing your cans to the front
desk towards your team total
before placing them in our collection area. Each year Helping
Hand is so appreciative or our
collections as our community
food pantry is often barren during this time of year. Let’s ex-
ceed our quota of last year’s
4,000 cans.
This is Week 6. That means it’s
time to measure again. That
should be good news for some.
For some who haven’t lost a lot
of weight you may be happy
with your measurements. Every
body is different; that’s why we
have set up several different
indicators to measure success.
Keep working hard and success
will ultimately be yours.
Event Calendar
Marathon Volunteer Day
Saturday February 16 7:00am
Sign up to volunteer at the front
desk to earn 100 points for your
team as a Loser, Mover,
Trainer, or Swimmer. Plus
you’ll be serving a good cause
passing out water and food to
marathon runners on the course
at our designated mile marker.
Let us know your T-Shirt size.
Final Health & Fitness Seminar
Food Drive for Helping Hand of
Myrtle Beach (5,000 can goal)
“Better Eating for Better Aging”
The Food Drive is a great way
to empty your cupboard of food
you don’t need or better yet to
buy some food that underprivileged families do need. Start
bringing your cans to the front
desk to have them registered to
your team for some fun competition and prizes to the winners.
Grand Strand Health & Wellness
Saturday March 9 10:00am
Please disregard the previously
published 9:00am seminar.
Dr Garner will be here at
10:00am with a healthy catered
breakfast.
Myrtle Beach Marathon Volunteer Day is This Saturday
Please pick up your volunteer T-Shirt and instructions at the front desk. Let them know if
You are early shift: 7:30am to 10:30 or late shift: 9:30am to 12:30pm or the whole time.
VOLUME 3, ISSUE 6
Page 3
Choose to Move
Did you know that one of my
FAVORITE parts of our Choose
Program is our Heart walk and
today’s walk was no different.
My HEART smiles when I see all
of our members out at Plyler
Park dancing, exercising and
doing Zumba. Even those who
were not in the middle dancing,
were on the sidelines… but their
feet and bodies couldn’t help
but move! Everyone got to see
Matt, our Aqua Zumba instructor, and of couse, Sam and
April, and even our Aaron got
everyone jumping around a
moving with the excitement!
Shelly had her bell and was asking Trivia questions and you
had to hit the bell to answer
and win a prize. Then the siren
went off and the walkers/
runners took off down the
boardwalk. It was a bit breezy,
but the sun was shining brightly
which made it even better!
There were approximately 380
people doing our 5K. The winners were: Sam’s team – with
60 points, Margaret’s team with
58 points and our very own
Duke’s Darlings with 40 points
for third place. Congratulations!
What I think is awesome is that
all 3 teams had a fantastic team
member turn out. Duke’s Darlings -17, Gibbs Rule 15- 15 and
Hakuna Matata- 14, that is
AWESOME! So I truly hope that
y’all had as much fun as I did!
Thank you all for your incredible
support. Hopefully you can all
get on the Choose to Move
Shutterfly site to see the pictures over the next week. Hopefully we caught you having a
good time!
Movement is a medicine for
creating change in a person's
physical, emotional, and
mental states. ~Carol Welch
Fitness Class & Aquatics Class Highlight
AQUA ZUMBA!
Come and be part of the “Party
in the Pool!” Beware! This is not
your typical aquatic fitness
class. This is hydroaerobics on
steroids! The fast pace and en-
ergy combine to provide a fun
and challenging workout.
We can’t mention this class
without giving a shout out to
Matt the instructor. You have
to experience his energy and
enthusiasm for yourself.
Classes meet Tuesday & Thursday at 11am at Canal Street
pool and Friday at 10 am at
Pepper Geddings Pool. Don’t
miss the Party in the Pool!
Swimming is an excellent full-body aerobic workout, burning as many calories per hour as running or cycling at the same
intensity. It is a safe option for overweight, elderly and pregnant athletes whose bodies cannot handle high-impact sports.
If swimming floats your boat, then keep at it. It doesn’t matter if you’re splashing around with your kids burning 400 calories an hour, or burning 748 calories per hour honing your butterfly for the Olympic trials. Any kind of swimming burns
calories. Read more: http://www.livestrong.com/article/18842-many-calories-burned-swimming/#ixzz2KcZbaztM
VOLUME 3, ISSUE 6
Page 4
Choose to Train
Reasons to Keep Motivated:
13. Bonding with a partner.
1. The way you feel after a
workout; GREAT!
14. Peer motivation.
2. It’s time for you.
15. Impress a coach or trainer.
3. Burning calories.
16. Keep an exercise log to
track your progress.
4. Having Fun!
17. Before and after picture.
5. How you will look when you
are done with your goals.
18. Able to enter races and/or
fitness events.
6. You can be a success story!
19. Live a longer life.
7. Reward yourself for a job well
done.
20. Improvements on the scale.
8. Fitting into new clothes.
9. Feeling attractive.
10. Adrenaline rush.
11. Stress reliever.
12. Time for reflection and contemplation.
21. Accomplish goals.
Congrats to those trainers
who finished the 5K for
Health. Thank you for coming out and supporting the
American Heart Association
and encouraging others to
run. Remember to sign up if
you want to volunteer to
work for the MB Marathon
on Saturday February 16th.
*Be sure to check out the
Choose to Train bulletin
board for team info!
22. Posting accomplishments
and goals on social media.
23. Others noticing how you
look.
24. Looking good on the beach!
Weekly Recipe
Key Lime Fruit Salad
Ingredients
Nutrition Info Per Serving
(Makes 1 serving)
1 container (6 oz) Yoplait® Thick & Creamy Key lime pie
yogurt
Calories 120
Fat 1.5g
Protein 2g
Carbohydrate 25g
Cholesterol 0mg
Sodium 25mg
2 tablespoons orange juice
2 cups fresh pineapple chunks
1 cup strawberry halves
2 cups green grapes
1 cup fresh blueberries
2 cups cubed cantaloupe
1/2 cup flaked or shredded coconut, toasted
Directions
1. In small bowl, mix yogurt and orange juice; set aside.
2. In 2 1/2-quart clear glass bowl, layer fruit in order listed. Pour yogurt
mixture over fruit. Sprinkle with coconut. Serve immediately.
VOLUME 3, ISSUE 6
Page 5
Choose to Swim
Thanks to all who came out for
the 5K for Health! Congratulations to Team Skinny for earning 60 points at the 5K winning
1st place and The Marvelous
Marvels for earning 58 points
at the 5K winning 2nd place.
Each team member present for
the winning teams received a
$30 and $20 Pepper Geddings
voucher respectively. The final
Community Challenge is our
Food Drive to support Helping
Hand of Myrtle Beach. It’s not
too early to get a head start by
bringing your cans to the front
desk towards your team total
before placing them in our collection area. Each year Helping
Hand is so appreciative or our
collections as our community
food pantry is often barren during this time of year.
We had a great time sharing
success secrets in one of our
meetings last week. We had
some easy ideas for healthy yet
yummy snacks to keep us losing
the weight. When you miss
your weekly meeting you miss a
great time of encouragement
and camaraderie as well as new
ideas from your teammates.
training to your regimen. In
order to see the benefit we
need to continue to hit the
weight room at least 2 times
per week.
This is a good time to look back
at our goals. It’s been 5 weeks
and it’s time to take a quick
look at our progress. Are you
on track for success or do we
need to make some changes in
to our program. Let’s be honest
with ourselves and evaluate our
progress!
Last week we recommended
adding some light strength
Fitness Myths DeBunked
Myth #1: If I'm not sore the
next day, I didn't work out
hard enough.
Many people use muscle soreness as a gauge of how good
their workout is. However, muscle soreness is caused by tiny
tears in the muscle fibers and,
while some soreness is expected if you regularly change
your program, being sore for
days after your workout most
likely means you overdid it. If
you're sore after every workout,
you're not allowing your body
time to recover , which is when
you experience the most muscle
growth.
VOLUME 3, ISSUE 6
To prevent soreness, you
should warm up before your
workout and stretch before and
after. If you experience soreness, rest for a day or so and
then do the same exercises that
caused you to be sore in the
first place, but lower the intensity.
Myth #2: If I Lift Weights
I'll Get Bulky
If you were to look at 1 pound
of fat, and 1 pound of muscle
side by side, you would notice
how much smaller the muscle is
even though it’s the same
weight. Meaning, the more
muscle you have on your body,
the less space you will take up.
Many people -- both men and
women -- think that lifting
weights will make you look like
a bodybuilder. That’s like saying
studying physics will turn you
into Einstein. The amount of
time, food and discipline it takes
to get huge from weights is almost a full-time job -- and
sometimes influenced by illegal
substances. So embrace weight
training. You’ll feel and look
leaner and rev up your metabolism.
Page 6
The Value of Meal Planning
That’s why it’s so important to
take a few minutes and jot
down some meal plans and a
shopping list. The brief investment of your time will pay off
huge dividends in the form of
healthy, satisfying meals all
week long — and hopefully a
downward trend on the scale,
too. Here’s how to get started.
1. Do the math. To figure out
how many meals you need to
shop for, think about your
schedule. When will you be
home to cook? When will you be
in a rush and need a 15-minute
dinner? When can you leave a
slow cooker on all day? Have a
daily strategy in mind, even if it
means planning to get takeout
or popping a frozen pizza into
the oven one night. It might
also help to quickly chart out
exactly what, when and where
you’ll be eating your meals each
day.
2. Consider your cravings.
Perhaps you have a hankering
for something seasonal and delicious. Or maybe there’s a recipe
you saw on the site recently that
looked amazing and you want to
try. Make sure you take these
preferences into account in your
meal planning. You can even
accommodate a high calorie dish
just “make room” for it in your
plan.
3. Assess your attitude toward leftovers. If you are
happy to eat them, capitalize on
this flexibility to make your dinners do double duty. Look for
recipes that use similar ingredients (bonus points if you only
VOLUME 3, ISSUE 6
have to cook them once, but can
use them twice, like grilling
chicken to use right away as well
as in a dish the next day). If
you’d rather not see an encore
performance of dinner, think of
standalone, easy-to-make
lunches that have a few overlapping ingredients — ideally pantry
staples — for the best mix-andmatch potential. Don’t feel like
you have to eat the same sandwich every day, either — you
can get even more creative
when you’re not limited by two
slices of bread.
4. Take an inventory. Check
your fridge and pantry to make
a list of what you already have
on hand and could use up during
the week (plug ingredients into
the “Use what’s in your fridge!”
tool here for ideas) and identify
what you’ll need to add to the
list.
5. Keep it simple, but tasty.
You don’t have to produce seven
elaborate home-cooked meals
each night. Shortcut ingredients,
like steam-in-the-bag frozen
veggies and precooked chicken
breasts, are worth a splurge
price-wise if they make it easier
for you to stay on Plan. Also,
think in terms of “modular
meals,” where you don’t need a
recipe but can instead cook the
components — protein, starch or
whole grain, and a vegetable —
quickly but flavorfully. Explore
different protein options to keep
things interesting: try chicken
thighs if you normally stick to
chicken breasts, opt for pork
chops if you normally default to
lamb chops, or use venison or
buffalo instead of steak. Dress
up your meal with a quick DIY
sauce, like fruit salsa (chopped
mango, red onion and cilantro is
delicious on fish or chicken) or a
dollop of fat-free Greek yogurt
with a little spicy mustard or
horseradish mixed in for a kick.
6. Don’t forget breakfast! No
matter how pressed for time you
are, it’s crucial to make a morning meal part of your routine.
Pick up a box or two of lowsugar whole-grain cereal (cold or
hot) and a carton of skim milk
for a boost of satisfying protein
and filling fiber. Buy some frozen
berries and low-sugar yogurt to
make a quick morning smoothie.
Or if you need the food to be
edible en route, get ingredients
to make portable breakfasts like
mini veggie frittatas or homemade granola bars
7. Plan your shopping trip. If
you walk into a supermarket
hungry and without a list, you’re
practically begging to be
tempted by unhealthy options
and impulse buys. Have a snack
before you go, and make a list
arranged by the layout of the
store: produce first, meat and
seafood next, then dairy, and so
on. Remember that sticking to
the outside edges of the store —
where foods can be found in
their natural state — is usually a
healthier bet than stocking up
on processed foods from the
center aisles.
By Amanda Genge
www.weightwatchers.com
Page 7
Why Am I Losing Weight But No Inches?
The number on the scale is going down, but your body looks
the same. If you have just begun an exercise program, this is
normal because it takes time to
build muscle and lose inches.
However, if you have been following a weight-loss regimen
for several weeks, you may
need to make some changes to
lose inches as well as weight.
Talk to your doctor before
changing your diet or exercise
routine.
Water Weight
During the initial weeks of losing weight, the pounds are most
likely coming from water. By
cutting the amount of calories
you eat, you force your body to
get energy by releasing glycogen, which is a carbohydrate
found in your muscles and liver.
Every 1 g of glycogen holds
onto 4 g of water, and this gets
released when the glycogen
does, causing you to lose a significant amount of water
weight. So while your overall
weight may decrease during
this time, you will probably not
be losing inches in this initial
stage.
Exercise More
While reducing the amount of
calories you eat is essential for
weight loss, you may not be
losing inches if you are not exercising. Not only does exercise
help you create that caloric deficit needed to lose weight, it also
revs up your metabolism, allowing you to burn more calories
throughout the day. Additionally, regular exercise will build
muscle and burn fat, which is
what helps you lose inches and
get more toned. You should aim
to get 2.5 hours or more of
aerobic exercise a week, and
you can build up to this amount
if necessary.
Strength Training
To increase your muscle and
trim off inches of fat, you will
need to do strength-training
exercises like lifting weights,
using resistance bands or simple things like pushups, situps
and squats. Begin performing
these workouts twice a week,
and your muscles will get big-
ger, your clothes will become
looser and your body will look
sleeker. If you already do
strength training, change the
exercises you perform or lift
heavier weights. You will need
to keep your body challenged to
continue replacing fat with muscle and losing inches all over in
addition to pounds.
Additional Considerations
Remember that losing both
weight and inches takes time,
effort and patience, and it is
important not to become discouraged or stop trying. Rather
than getting frustrated because
you are not getting results as
quickly as you'd like, consider
consulting with a personal
trainer who can help you design
a workout routine to tone your
body and help you drop pounds
and inches, as well as help you
set realistic goals.
Read more: http://
www.livestrong.com/
article/400927-why-am-i-losingweight-but-no-inches/
#ixzz2KbTsIWeM
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