If you spend 5-6 days a week in the gym for at least 4 hours doing both weight and cardio work, wouldn't your body be in top shape? You would assume anybody who trains that much would have a firm toned body no matter what the age.
No offense but this applies mainly to women as they have more fat deposit areas than men. Mainly the gut, butt, thighs and arms.
There are women spending their lives in the gym but bits are still wobbling after years of all this hard work. What is going wrong here?
People often say too much cardio is no good, so switch to HIIT also known is High Intensity Interval Training. Others may tell you to do more lifting and strength training. For the example of women I have observed, I can assure you that this will not make any difference.
Over 70% of the training starts in the kitchen
This is so correct and most people simply don’t realize. All that work in the gym and all the money you are spending is just going down the drain unless you change your eating habits.
Please note that you are NOT dieting, you are simply changing your eating habits. You if want to get fit and in shape, dieting is the last thing you want to do. Dieting not only reduces your calorie in take but reduce the amount energy. Energy is very important before working out, especially in the form of carbohydrate.
However timing is very important. While you are not training you basically need to cut down on carbohydrates such as rice, pasta and bread. And eliminate as much sugar as you can, e.g. cakes, sweet and fruit juice.
Most people are aware of this but don’t realize what carbs actually consist of.
Doubling up is most peoples problem. E.g. Rice and Pasta, Noodles and a sandwich. Even a healthy sandwich and a healthy looking pasta is doubling up on the carbs which should be avoided.
Middle aged women’s bad habits
My observations are mainly in Japan. You would think that the Japanese don’t have obesity problems. Well not compared to countries like the states, but even Japanese can develop high fat percentage levels especially in the middle ages. It’s because the Japanese have a small frame, westerners don’t notice. Smaller size clothes can still hide fat and have a slender appearance however the truth is Asian’s are still fighting the flab.
In Japan many women are tempted by delicacies such as cakes with a lot of cream. Over weight women tend add a lot of high calorie mayonnaise to their food. Heavy foods such as Ramen (soup), tempura and cutlet are frequently eaten which is what piles on the pounds.
The positive thing about Japanese women’s bodies is that they quickly snap back into shape after having children. This is mainly due to the fact that Japanese doctors will scold you for gaining excessive weight during pregnancy. They will remind you that you are NOT eating for two (adults). You should be eating very healthy but with slightly larger portions.
What about the men?
As mentioned before men tend to mainly gain weight in the gut only. Not only that, many men don’t really care about the gut and concentrate on easy to bulk up areas such as the biceps and chest.
Due to difference in muscle mass, men don’t really get wobbly arms, butt or legs even though they may have a big stomach. Larger muscles do burn away surrounding fat even when inactive.
Changes to the gym session
Even though the main problem may be the eating habits. Solving wobbly bits is a case of less running on the treadmill and more strength work. Women don’t have the hormones to develop large muscles like men so no need to worry about bulking up, however strong muscles will burn the surrounding fat for a more slender look.
Another good thing about weight training is that the muscles still burn fat for up to 48 hours afterwards. Remember that people with more muscle burn more calories when non active than people with less muscle. So this basically means less time in the gym but better results from doing more strength training.
That burning sensation after a strength session is what you are aiming for initially. Your body will then need to repair itself, using a lot of energy and calories.
The wrong training sessions in the gym can be counter productive.
An example of good muscle tone
Hezekiah (author) from Japan on April 14, 2015:
More people should follow and take advise.
Dora Weithers from The Caribbean on April 14, 2015:
Good common sense, practical advice. Thank you very much and voted up!
Kess on April 12, 2015:
So true, so much time wasted at the gym if your diet is wrong.