The Biggest Loser~ The Secret Behind The Weekly Weigh-In

Each time I watched the Biggest Loser, I remember thinking to myself: How is it possible for someone to lose 15 pounds in one week? Well, I was recently given an article that answered my question: “They aren’t.”  Recently, one of the contestants, Andrew “Cosi” Costello came forward with some shocking truths about the secrets behind this astonishing weight-loss. He said the “weekly weigh-in” was never filmed after just one week. In reality, there was up to a 25 day gap between weigh-ins. There’s a big difference between 1 week and 3 1/2.  He said exactly what I was thinking: People get inspired to get off the couch, get moving, and eat healthy, But, in the real world, when people work all week and don’t lose that kind of weight, some people feel like they’ve failed and give up. That, right there, is the problem. This misconception isn’t just caused by The Biggest Loser, but by society as a whole. I want to change that.

The reason I’m sharing this has nothing to do with creating drama or whistle-blowing. I am sharing this because of the effect I think it has on people who are trying to lose weight and get into shape in real-life. I can sense the frustration of those watching this show, witnessing people lose 10-20 pounds, while they may have lost 1 after working out and eating healthy all week. If it was me, I’d be wondering what I was doing wrong, why I wasn’t losing weight that quickly. I’d become discouraged too. That’s when the frustration leads to setbacks and eventually, giving up. It makes me really upset because it gives the world a completely distorted perception of what is possible and not possible when trying to lose weight and become more healthy. Everyone is different and everyone will lose weight at a different pace. However, for people to think that they should be able to lose 10 pounds per week or they “aren’t doing enough” just isn’t right. So, I need you to understand the implications of this so that you aren’t so incredibly hard on yourself over something that isn’t even comparable. There’s a big difference between the progress someone is able to make in 7 days vs. 25 days. Plus, the people on the show workout for an unreasonable amount of hours per day and, as it said in the article, were also extremely dehydrated before the weigh-in.

Now, don’t get me wrong, I think this show is great because it motivates and inspires others to live a healthy and happy lifestyle. It shows people that everyone can get out there, workout, and lose weight. Just keep it realistic when comparing it to your own life. You do you! Work hard, eat healthy, love life. That’s what you need to do to change your life. The inches will come off, so please, please don’t quit. You can do this…. keep it in perspective, and don’t be defined by the scale.

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Gain Muscle to Lose Fat~ Become a Leaner You!

You need to gain if you want to lose…. Talk about an oxymoron!  When someone asks me, “What is the most effective way to lose weight and get into shape?” My answer is not what you might be thinking. It’s not by doing three hours of intense cardio everyday, but by lifting weights and strength training. That lovely yellow mass in the picture above is fat. It’s 5 pounds of fat, to be exact, and is about the same size as 2 footballs! Think about this, if a person is 50 pounds overweight, multiply that fat mass by 10. 20 footballs! In the battle of muscle vs. fat, it’s the density, not the weight that matters. 5 pounds is 5 pounds. BUT, because muscle is so much more dense, about 18% more, than fat, it takes up less space in your body. The more muscle, the smaller/leaner the person! I’m not talking about lifting light weights, but weights that will challenge your muscles. That is how you BUILD muscle. So, despite hesitation and hype and rumors, if you can lift heavier weight, go for it! You’ll be stronger, less prone to injury, and have a leaner body by dropping inches!

A woman who weighs 160 pounds and has 35% body fat will be larger (in inches measured) than a person who weighs exactly the same, but only has 20% body fat. How crazy amazing is that? So, those two women may wear different sized clothing, yet weigh the same! This is why STRENGTH training is so incredibly important. I can’t say it enough. The more muscle, the leaner you become (with proper nutrition and exercise). This is exactly why lifting weights will NOT make you bulkier or bigger. In fact, it will not only cut inches, it will help your body burn more fat. Muscles use/need more energy and burn more calories, even when you’re not working out. Talk about boosting your metabolism! That is something a 3-digit number on the scale won’t tell you. Throw the scale away and go lift some weights. 😉

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Working It Out on “Live on Lakeside”

On the set of “Live On Lakeside” this afternoon with Jaime Brenkus, Hollie Strano, and Michael Cardamone! I demonstrated the “Fit Fab Four” exercises to shed those couple of winter pounds and get ready for summer! ☀️What an amazing first live show with such great people. Click the link below to see these fun and effective exercises you can do right at home:

http://www.wkyc.com/local/live-on-lakeside.com

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Weight Training: Get Lean, Not Bulky

This is the first; but far from the last 🙂 Amazing experience today- working it doing the Fit Fab Four! Check out the video link below~ From the segment we taped this morning on “Live on Lakeside!” Great muscle-building exercises to kick-off a healthy new you this spring and summer!

I think a predominant misconception with women is that lifting heavy weights will create bulkiness and a bigger frame (the opposite of what they want!). On the contrary, lifting weights that challenge your muscles helps your body build more muscle. Without the challenge and the burn, new muscles are less likely to develop. Muscle burns fat. So, the more muscle you have, the less fat. Since (as you’ll see in the video), 5 pounds of body fat is much larger, takes up more room in your body, and is less dense than muscle. With muscle, which is about 10 times more dense than fat, you’re not only toning, but you are getting more LEAN. Essentially, your body is shrinking, not bulking-up. Bodybuilding involves purposeful weight-gain and weight progression training. However, if you eat healthy and live a lean lifestyle, you won’t gain weight!

fat vs. muscle density

http://www.wkyc.com/story/entertainment/television/lakeside-live/2014/04/17/jaime-brenkus–fitness-expert-41714/7827045/

 

 1. Lunges back with chest fly

2. Squats with an overhead press

3. Side step out/ triceps pushback

4. Sumo squats with biceps curls

Dual movements, working multiple muscle groups at once! That’s effective training! Muscle burns fat, plain and simple. To get lean, strength training is an absolute must! Can’t wait to launch the pilot to my new workout soon! 

#resiliencyfitness #lifestyle #liveonlakeside #exercise #fitspo #fitness #strength #training #domore#smartsuccess #photooftheday #followme #healthy #happy#picoftheday #amazing #fun #summer #bestday ❤️ http://www.resiliencyfitness.wordpress.com ❤️

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Energy Is A Decision

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“No one has ever drowned in their own sweat”- probably one of my favorite workout tanks 😉 It reminds me to push harder and that I can always do more. I’m not going to stop just because I’m tired or think it’s hard. You won’t “drown” working out, listen to that inner voice that says you can do it. See. I’ve learned that you choose how to speak to yourself and you have the power to say to yourself “I’m not tired, I can do this; I’ve never felt so strong; I’m amazing and I’ve got this!” Your brain is a powerful, and whatever you tell yourself mentally reflects what you do physically. If you say you can’t, you won’t. If you decide to tell yourself you are unstoppable, your body will believe you. So what will you decide to tell your body today? 🙂 ….. Your mind is a brilliant teacher, so listen, and do what that positive inner voice says. It has a more powerful impact on your life than you could ever imagine. In order to adopt new habits, a new normal, the brain has to be rewired. It’s simpler than you think, but you have to give your brain the positive fuel it needs to power your body and ignite your soul. That’s how change happens, for life. ❤️www.resiliencyfitness.wordpress.com❤️

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Short on time? Try these on for size!

I have been creating some great  videos with exercises you can use anywhere at anytime on Instagram and YouTube. Check out my Instagram page, @dana_titus or search using #resiliencyfitness. You can also find me on YouTube! Just search for “Dana Titus.” They are a work in progress and these are only the beginning of a new and amazing chapter in my life. Watch them and, more importantly, use them! As always, if you have a question about any of the exercises (or other content) please don’t hesitate to send me a message. Much love! 🙂