By Rita La Rosa Loud, B.S.
I stop strength training during the summer and walk instead. Will I lose muscle?
Although a brief break from strength training is not entirely detrimental, I will say this: If during this period you could fit in at least one strength workout a week, it is like attaining a C, which is a passing grade. It can help you maintain and not lose lean tissue (muscle) that stokes up metabolism and strengthens the musculoskeletal system. Strength training, together with consuming the appropriate amount of supplemental protein (20-30 grams protein at each meal, or if menopausal, 40 grams/protein at each meal) in the form of high-quality shakes or lean meats, not only replaces muscle loss due to inactivity and lack of regular resistance exercise, but builds and maintains the muscle you worked so hard to gain. While vacationing, why not bring along resistance bands to continue this important fitness component?
I can’t get rid of belly fat. My waistline is larger, and my clothes are tighter.
There are many causes that contribute to the accumulation of fat around the middle. Managing stress levels offset the release of cortisol, a hormone responsible for storing excess fat in unwanted areas like your midsection. Participating in meditation and other relaxing activities like yoga and tai chi can alleviate stress and minimize production of belly fat. A simple breathing technique that calms stress can be found in my August 2022 article, “Easy Breezy, The Power of Breath.”
Eating a balanced diet of fruits, veggies, nuts, dairy, fiber, healthy fats, and lean protein, as opposed to consuming foods that exacerbate the problem like sweets, salty, greasy, fatty, and overly processed foods, can assist in minimizing the waistline.
Engaging in resistance exercise builds muscle, increases metabolism (calories burned), and reduces fat from problem areas, like the middle. A Harvard study revealed women who strength train lose greater amounts of body fat from the midsection than women who do not strength train. That goes for men as well! The key is to strengthen all your major muscle groups and not just your abdominal muscles.
I walk three miles a day, feel great, but I’m flabby. What am I doing wrong?
Many people are in the same predicament, as they rely strictly on aerobic exercise to lose weight, hoping to attain and maintain a desired body weight. All three activities – walking, dancing, and swimming – are classified as endurance training (aerobic exercise) that have health benefits, for example, burning calories, and training the cardiovascular system (heart and lungs). However, endurance exercise does little to increase muscle mass, which is central for increasing metabolism, burning extra calories, building muscle, and strengthening your body. When you combine resistance exercise with aerobic activity, you should see an improvement in your body composition (fat and muscle ratio) and physical appearance. See January 2021 article, “A Better Way to Lose Weight … It May Surprise You!”
Consider Wayne Westcott, Ph.D. Center for Health, and Fitness at Quincy College’s supervised group exercise program, lower level, Presidents Place, 1250 Hancock St. Call 617-405-5978 to tour or try a class. Street parking and a parking garage are available.
About the Author: Rita La Rosa Loud holds a B.S. in Exercise Physiology with additional education in Sports Medicine and Athletic Training. She is NASM Certified and has been actively involved in the fitness industry for more than 35 years. She is also an author and writes
fitness-related articles for various publications. Currently, she is a fitness researcher and directs the Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College. She can be reached at 617-405-5978.
