Of the numerous clients that go through our weight management program, this is one of the most frequently asked questions.  After all, our program is based on personal taste and accessibility.  This question extends well beyond the weight management program.  As long as I can remember nutrition and the consumption of alcohol has been an issue among the general public. If you’re pondering over whether you can reach a desired weight or body fat percentage goal while consuming alcohol this article may prove to be helpful.

Alcohol’s Calorie Content

Since optimal calorie input-out put is the cornerstone for weight and fat loss, this is an important issue.  Many wine, beer and liquor indulgers don’t see alcohol in terms of calories.  The truth is alcohol is very calorie dense.  Its calorie density supersedes that of protein and carbohydrates and is second only to fat.  Make it a large mixed drink and in some cases you can have a meal.

Alcohol and the French Paradox

The French people eat very high fat diets yet heart disease does not plague their society as it does ours.  Science and research has pinpointed the culprit to this paradox as being the French people’s high consumption of wine. Many people in our society consume wine for this reason alone thinking the benefit is derived partly from the alcohol.  Although wine is in fact the culprit, the alcohol plays no role whatsoever. The true hero is the grape seed, which contains a very powerful antioxidant.  There are several grape seed extract supplements available like proflavonal that provides the same antioxidant benefits without the calories in alcohol.

Alcohol Consumption Quotas

Individual daily consumption of alcohol ranges from an 8oz glass of wine, a 12 oz can of beer or a shot of liquor to a bottle of wine, a six pack of beer or a quart of liquor or more. This has a profound impact on the amount of calories consumed.  Those in the higher consumption ranges are not good candidates for having alcohol as a normal part of their eating regiment.

The Intoxicating Effects

When we are slightly intoxicated our inhibitions diminish.  This leaves us open to overindulge.  Add a few non-supportive friends, a festive moment, great food and we know the conclusion to this scenario.  This is from first hand experience.

Life is meant to be enjoyed.  For many that means consuming alcohol.  It is also difficult to enjoy life when we hate our bodies.  I hope this article has been helpful, but the final decision is yours.  Only when it is your final decision is there true self-empowerment.

What it’s called, what it means, and the best way you can prevent and possibly even reverse it.

Most people are familiar with the condition Osteoporosis, also known as bone loss; its relation to aging and its incapacitating effects. There is a similar condition that’s equally debilitating, dealing with skeletal muscle loss and its relation to aging. However, fewer people know what this is called. The condition, Sarcopenia has its root in the Greek language. Sarcopenia means “poverty of the flesh”. To use the word poverty to describe skeletal muscle loss is a clear indication that this condition is not good for us, and here’s why.

As young adults, muscles are an object of vanity, because let’s face it, few things are as attractive to us as a lean body with well toned muscles, regardless of age. In actuality, muscles are far more than an object of vanity. Muscles have the largest influence on our body’s ability to produce heat, to burn calories and to strengthen our bones. Muscles help us to have good mobility, posture and balance. As we age we tend to lose this valuable resource, which can greatly impact our quality of life. Some of the signs of Sarcopenia that we might see in the elderly include a slow shuffling gait, the fear of falling, and a weakened/ frail appearance.

The good news is there is a way for many to prevent and possibly even reverse this condition. As a professional personal trainer for over 25 years, with a wide range of clientele…including many seniors, I can say this with absolute confidence because I have witnessed it firsthand countless times. And there’s even more good news; it’s not as hard to accomplish as you might think, if done correctly. That way is exercise in general, and resistance training in particular. Both the medical and fitness communities agree that good old fashioned weight training is, by far, the best means to address Sarcopenia. Since muscle loss is usually a precursor to bone loss, this important activity protects you from both conditions.

It’s never too late to start a weight training program. The key is to stick to the basics, to train within your limits and to be patient. Benefits can be achieved within the first 21 days by training as little as 15 minutes, 2 to 3 days per week. For those who’ve never weight trained before, an experienced personal trainer can be worth their weight in gold whether for a long or short term. Though its name is not widely known, Sarcopenia, or skeletal muscle loss, has a profoundly negative impact on our quality of life as we age. Fortunately with weight training, it doesn’t necessarily need to happen.

Be fit and fabulous at any age.  This concept is currently accepted by science, medicine and the general population. More and more, people are rebuffing the past notion of “growing old gracefully”.  One effective way to stay fit and fabulous at any age is through good old fashion weight training.
 
Weight training falls under the category of resistance training.  Other types of exercise such as calisthenics and various fitness machines fall under the same category.  When it comes to resistance training, hands down, weight training is still considered by many to be the “gold” standard of resistance type training.
 
The beauty about weight training is that we’re rarely too sick and never too old to participate in it.  Training loads, training principles and training intensity can be scaled up or down to accommodate anyone regardless of age, training experience or training goals.
 
Benefits from weight training are bountiful to say the least.  We’re still discovering new benefits from this activity.   The variation and degree of benefits from weight training is influenced primarily by the effort we put into our training programs.  Increased bone density, increased metabolism, increased muscle and tendon strength, increased flexibility are just a few benefits from weight training that can be obtained by women and men of all ages.
 
Weight training is good medicine.  This is another concept that is becoming increasingly popular.  The preventative medicine and post rehabilitative benefits from weight training such as decreased blood pressure and cholesterol levels, improved body composition and post accident and injury recovery makes it instrumental in improving the quality of life for participants, mature adults and seniors in particular.
 
Weight training is the gold standard of resistance training that’s flexible enough to accommodate any training goal, offers scores of physical benefits and is considered good preventative medicine to any one regardless of sex or age.  With these accolades, it is easy to see why through weight training, we can be fit and fabulous at any age.