Top 4 Reasons You’re Not Losing Body Fat (And Keeping It Off For Good)

The vast majority of people who come to me for help are in the business of trying to optimize fat loss. They have tried “everything” but just can’t seem to figure it out…

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Why Training Is More Than Just A Positive Physically (The Mental Health Benefits of Training)

If you’re reading this, you’ve probably dealt with anxiety and overwhelm. In fact, anxiety disorders are the most common mental illness in the United States – 40 million adults each year to be exact…

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How Halloween Can Add Two Pounds of Fat to The Average Person (How to Avoid Fat Gain on Halloween)

Orange plastic halloween bucket filled and overflowing with candy

Halloween is here! Time to dress up, eat some candy, have some drinks with your friends and PARTY! Here’s the only issue: a lot of us have fitness goals we’re trying to reach or we’re trying to maintain the progress we have already began to make. Halloween is the first on the list of holidays that can creep up on us and lead to unwanted fat gain. How? Well, if you’re having drinks and eating candy (or high calorie processed food in general) that alcohol temporarily shuts down food metabolism because your body views it as a foreign invader. When this happens, the food you’re eating isn’t metabolized, and is stored as body fat. This can lead to gaining fat (2-5 lbs. in some cases) in a relatively short amount of time. Even if you’re not drinking alcohol, if you don’t have an awareness of the amount of candy you’re consuming on Halloween (and the days before and after) you could be setting yourself up for unwanted fat gain. So, what strategies can you take to avoid unwanted fat gain on Halloween?

  1. HAVE A TOUGH WORKOUT

As you all know, I am not a proponent of “beast mode” “no days off” training all of the time. BUT in order to see results from your training, you definitely have to push yourself outside of your comfort zone. And if you want to avoid fat gain, there is no better time to have a challenging training session than on Halloween! Training “hard” means that we will be training in the “glycolytic” pathway… meaning, I’m using all the carbohydrates that are already in my body as fuel. How do you do that? Train with very challenging loads on big movements like squats, deadlifts, presses and rows. You also do some higher repetition work as well. The perfect workout for Halloween would be Day 1 of Strength Basics, my 12-week training eBook.

  1. FIT IN THE CANDY (IN MODERATION)

If you have followed me for a while, read my blogs and listened to Ranges of Motion, you know that I am big on building awareness around nutrition. We do this by tracking our food intake (calories). More specifically, tracking macronutrients to ensure that we are hitting our protein, carbohydrate and fat intake daily. The two most important things to pay attention to on Halloween and the days before and after are going to be total calories, protein and fiber intake. If you want to stay on track for your fat loss goals, eating enough protein and fiber is going to be essential. These will help you to stay fuller longer and will help you recover from the hard training session you’re doing. From there, it’s all about fitting the candy into your remaining calorie intake (fat and carbs) and not going overboard. This is why I’m a big proponent of flexibility with nutrition and being able to have the freedom to plug and pull things that you enjoy into your diet in moderation.

  1. NO TRACKING, NO PROBLEM

If you’re someone who has never tracked macronutrients, or you’re not sure where to start, you can still make it through Halloween without gaining fat. There are a couple simple strategies you can implement from a nutritional perspective. Instead of eating throughout the day, take this simple approach: DON’T. Fast throughout the day, have a pre-workout meal that consists of protein/veggies and then have some candy as your post workout carb source. Really, it’s this simple. Throughout the day don’t eat tons of carbs/fat (if any at all), because you’re going to be eating a sufficient amount in just a little bit of candy. Remember, these are very calorically dense palatable foods. It is still a good idea to eat these in moderation for overall health. This is a sufficient plan for ONE HOLIDAY! This does not give you the green light to eat like this on a daily basis. Eating like this consistently can lead to a whole host of issues including food relationship issues, hormonal disfunction, poor gut health and much more. The quality of carbs and fats found in candy are sub-par. Should you never eat candy? No. Should you stress about not being able to be social on Halloween? Absolutely not. But you should build awareness around your nutrition in some way shape or form that fits your lifestyle. If you want to learn more about how I can help you do that, click here. This is key for eliminating poor food relationship, anxiousness around food and crazy cravings.

Let this Halloween be FUN and filled with laughs, candy and drinks! Don’t let your “diet” ruin your social life! If you struggle with dieting, want to learn more about nutrition for your goals and figure out how to create a plan to fit your lifestyle, click here or shoot me an email or DM on Instagramor Facebook! I’d love to help!

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Strength Training for Fat Loss

The school of thought for fat loss is exercise more, eat less. This “exercise” that most talk about is all cardiovascular based…

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The Importance of Recovery (5 Steps to Assure You’re Recovering)

There are tons of information out there about recovery. From flopping around on foam rollers to light therapy, it seems like there is always a “new & shiny” way of recovering. What most people forget about are the “big rocks” of recovery…

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Tracking Macros vs. Intuitive Eating

Tracking macros vs. intuitive eating… the great debate. Or is it?

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Why Women Should Train THE SAME as Men for Fat Loss

1

The easy answer is HELL YES. Women and men should train the same for fat loss. BUT this is a very broad answer and something that we need to dive in to in order to explain why men and women shouldn’t be training that much differently at all. Many women are very very intimidated by the idea of training with weights. They’re afraid of being too bulky from building muscle. I’ve said before that it is VERY tough to do this because women don’t have the testosterone in their body to build the kind of muscle a male can. So, how do women get bulky?

 

  1. They’re eating in big a calorie surplus
  2. They’re taking anabolic steroids

 

Both of these things cause women to gain muscle (and fat if in a large enough calorie surplus) and give them a look that they may not be in the market for. Not to say that this is wrong either. I know plenty of women who love being bigger and stronger than other women and this is AWESOME too!

 

But just because you are strength training doesn’t mean you are going to get “bulky” and lose your hourglass figure. So, what is the answer for women trying to get toned and lean versus big and bulky? What exercises should they be doing? Do I have to lift in the gym 6-7 days per week?

 

The answer can be slightly different for everyone based on experience, goals, lifestyle etc. But generally speaking, women should be training like the guys do in order to lose body fat. Yes, lifting weights. Challenging weights. Not just the pink dumbbells. Instagram/Magazines have popularized High Intensity Interval Training (HIIT) for women as the best way to get toned. HIIT has its place for fat loss, but it SHOULD NOT be the only thing you rely on if you want consistent fat loss and a lean toned physique year-round (check out my post about HIIT HERE). Two things we know about traditional strength training (these go for men and women):

 

  1. It builds muscle. The signal you send to your body when you train with weights is an anabolic signal. When you break muscle tissue down, protein synthesis increases to repair those muscles making them bigger and stronger over time.
  2. It speeds the metabolism. How? The more muscle you have on your body, the more calories you burn at rest. Muscle is an expensive tissue that your body has to work hard to keep on.

 

Again, although you will build muscle as a female by lifting weights, you don’t have the genetic makeup of a man (women have less testosterone) that will make you appear “bulky” unless you’re eating in a large enough calorie surplus and/or taking anabolic steroids.

 

I know. Training like the guys can sound scary. But I invite you to trust me (and the many other great coaches/trainers) on this and apply some of these training principles to help you lose more body fat. Most women are either doing HIIT training for the majority of their exercise or low intensity cardio on machines like treadmills, bikes, elliptical etc. If you read my post about HIIT, you can see the negative side of HIIT. You can also see the positive. Typically, most of my clients do 1-2 days of HIIT weekly for 15-20 mins. NOT 5-7x per week. The issue with doing only low intensity machine cardio is that you are not stimulating muscle growth (remember this is imperative for calorie burn and fat loss over time). Do these forms of cardio burn the most calories? Sure. BUT this is an acute way to burn calories. Strength training burns more calories OVER TIME.

 

What should be your main emphasis instead is strength training 2-4x per week, and doing 1-2 days of HIIT (again, check out my HIIT post to see the benefits of doing this properly). This means 2-4x per week you are squatting, deadlifting, rowing, pressing etc. and trying to get progressively STRONGERon these exercises. This will impact your body’s metabolism and hormonal system like nothing you’ve ever experienced. Total body training on a 3 day per week split is by farmy favorite split to use for fat loss in men and women. With women in particular it’s the best because what do women want most (besides toned arms)? Toned legs and a firm butt! By performing these big lifts like heavy squats and deadlifts 3x per week, you send a consistent signal to grow these muscles. These are also the biggest muscles on your body so you will burn more calories in the long haul. You can also add in more volume (exercises, sets, reps) for leg exercises and less for upper body if your goal is to specifically have better looking legs/butt. Strength training is also incredible for women as they age. As women get older, their bones tend to become weaker (osteoporosis is more prevalent in women) and you become susceptible to being injured doing daily activities. Strength training actually strengthens your bones as well making this less likely to be an issue as you age.

 

Remember, everyone is different and has different goals. Men’s body’s and women’s bodies are different. Women have to bear children, so they have naturally wider hips/pelvis. This could mean that you have to change exercises slightly to better fit your frame. And like I said before, most women want toned legs and a firm butt. This might mean that ladies do more lower body training, and less upper body training than their male counterparts.

 

Here are the big take home points:

-Men and women should train the same for fat loss.

-You will not get bulky from strength training, unless you’re eating too many calories or taking steroids (Fill out THIS FORM to find out how many calories YOU should be consuming for fat loss).

-Your emphasis should be strength training 2-4 days per week, and 1-2 days of HIIT for optimal fat loss results over time.

-Strength training also strengthens your bones. Meaning you put yourself in position to live a longer, higher quality life.

-Men and women have different goals. This is perfectly fine. Most guys want big arms and chest. Your girlfriend probably doesn’t. It would benefit women (and men) to train lower body with more frequency and volume for fat loss.

-LASTLY, the most important point of all, if you’re confused or need help with ANY of this, HIRE A COACH!A coach can provide an individualized training program based on your goals/needs/lifestyle. If you’re interested in making the world’s best investment in your health/fitness/wellness, fill out my online coaching application HERE.

 

 

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RSS Ranges of Motion Podcast
  • Ep. 62 Jay Ferruggia
    Had the chance to chat with Jay Ferruggia a while back about his background in fitness, training and his philosophies! You can find Jay on Instagram and be sure to check out his podcast as well.   Train With Ben - Get a new training program sent right to your email automatically every month with Train […]
  • Ep. 61 Mike Gorski, RD
    A while back, I got the chance to interview Mike Gorski. I. found Mike through a couple of his articles I read on other fitness pro’s sites. Mike is a Registered Dietician and trainer/strength coach who is incredibly knowledgable and has a lot of the same values as myself. Follow Mike on Instagram, Facebook and […]
  • Ep. 60 Jessica Rothenberg
    Today you'll get to hear my interview with Jessica Rothenberg. Jessica has a really cool story about her own personal health and fitness journey and I'm pumped she got to share that today on the podcast. You can find Jessica on her Instagram and you can check out her website. Jessica also has two incredible […]
  • Ep. 59 Theo Bowie
    Today I interviewed strength coach Theo Bowie. Theo is INCREDIBLE at the mastery of human movement and mobility. Check him out on his Instagram.    "Strength Basics" - My First Downloadable 12-Week Training eBook - Check It Out HERE   To apply for coaching with Ben Racke Fitness, visit https://benrackefitness.wufoo.com/forms/r1dvzpxw1jfz1g8/   To get 15% off […]
  • Ep. 58 Q&A w/ Danny Matranga
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