How can I lose weight and tone up without bulking up?

This is a question I hear all the time. The good news is that women’s ability to build large amounts of muscle mass is limited by their hormones, so there’s no real risk of bulking up while losing weight and toning.

What is toning?
Toning typically refers to increasing muscle definition while reducing body fat. It’s a combination of muscle growth and fat loss. As a woman, building significant muscle—especially in the upper body—takes considerable effort. So, there’s no real risk of looking bulky.

If someone appears bulky, it’s likely because their nutrition wasn’t handled properly, and excess body fat remains. Fortunately, this can be fixed by reducing calorie intake and maintaining a high-protein diet. As fat decreases, your toned physique will begin to show.

What are the best exercises to burn fat?

Unfortunately, there’s no conclusive evidence supporting localized fat reduction through specific exercises. While some studies have hinted at it, meta-analyses haven’t confirmed those findings.

Instead, focus on combining exercises with proper nutrition. You can’t out-train a poor diet. The best approach is to build lean muscle mass, which increases your metabolism. Additionally, stay active with general movement like walking, and incorporate cardiovascular activities that involve the whole body.

Should I do more cardio or weight training to lose weight?

This is a tough question, but here’s my take:

Cardio Pros

• Increases calorie burn
• Improves cardiovascular health
• Boosts stamina

Weight Training Pros

• Builds muscle, which increases metabolism
• Helps maintain muscle mass during weight loss
• Enhances strength and body composition

During weight loss, metabolism tends to slow down, so maintaining or building muscle mass through weight training is crucial. Cardiovascular activity is beneficial, but it doesn’t help preserve muscle mass. If you’re working out five days a week, I recommend three days of weight training and two days of cardio.

Does my menstrual cycle affect my workouts?

Yes, it does! If you’re not on birth control, your menstrual cycle can impact your workouts.

Early Follicular Phase
During this phase, your endurance and strength may be slightly reduced, and you might not feel at your best. It’s perfectly okay to dial back during this time.

Mid-Luteal Phase
When estrogen and progesterone levels are high, you may find prolonged exercise—especially in hot conditions—more challenging. This is important to note if you’re an endurance athlete. Strength isn’t as affected during this phase, but you might feel increased cardiovascular strain due to elevated body temperature.

General Recommendations
While strength and VO2 max aren’t significantly impacted by menstrual phases, it’s a good idea to track your cycle and adjust your workouts based on how you feel. Every woman is different, so a one-size-fits-all approach doesn’t work. When working with my female clients, we take it day by day and adjust based on how they feel during warm-ups. Sometimes we need to pull back, but other times—especially when estrogen is high—they perform like powerhouses. Focus on what works for you.

If you’re on birth control, these fluctuations won’t apply, as hormone levels remain more stable throughout the month.

If you have more questions, feel free to reach out! What’s been your personal experience? If you’re not comfortable sharing publicly, you can always send me a direct message.

If you’re interested in more specific guidance, I offer personalized training programs to help you achieve your fitness goals. Let me know how I can assist you further!

Ah, supplements—the glittering promise of health in a bottle. With the U.S. market alone raking in a cool $50 billion annually (as of 2022) and growing at 5.7% each year, it’s clear that supplements are big business. Globally, this juggernaut of an industry was valued at $151 billion and is on track to double by 2030, according to Grand View Research. Cha-ching!

But here’s the kicker: despite all those billions, the supplement industry still isn’t FDA-regulated. That’s right, folks—the Wild West still exists, and it’s in your medicine cabinet. With no sheriff in town, supplements can sneak in some unsavory characters like prescription drugs, heavy metals, and even unlisted steroids. Yikes!

So, how can you, the well-meaning consumer, navigate this chaotic marketplace and pick supplements that are not only safe but also actually do what they say on the tin? Before you start peeling your wallet open, let’s revisit when supplements should even be on your shopping list.

When to Consider Supplements

Supplements are like your health sidekicks—they’re there to help out where your lifestyle might be falling short. But here’s what they can’t do:

• They can’t replace sleep (no magic pill for that yet, sorry).
• They won’t substitute for exercise (still gotta get those steps in).
• They can’t take the place of a healthy, whole-food-based diet (no skipping the veggies).

So, if your lifestyle is already top-notch but you’ve got a few gaps that need filling, supplements might be the way to go.

How to Choose the Right Supplement

Now, let’s talk about how to figure out which supplements are actually worth your hard-earned cash. A great resource I like is EXAMINE.COM. These guys peer-review research in the field of nutrition and compile supplement guides based on actual science. And the best part? They don’t sell any supplements or recommend specific companies, so there’s no conflict of interest.

I highly recommend using them and similar sites to find out what could work best for you. Keep in mind, though, that research is always evolving, so those guides are constantly updated. Stay informed!

Avoiding Shady Supplements

Now that you know what you need, how do you avoid getting ripped off by shady providers? Here’s what I do: stick with organizations that test products regularly. Below are some quality resources to help you out:

• ConsumerLab: A leader in independent test results, ConsumerLab helps consumers and healthcare pros identify the best quality health and nutrition products. They test for purity, label accuracy, and contaminants like heavy metals.
• Labdoor: This independent testing company buys supplements off the shelf, tests them for quality and purity in an FDA-registered lab, and then ranks them. They provide detailed reports on content, safety, and label accuracy.
• USP (United States Pharmacopeia): A nonprofit that sets standards for the quality, purity, strength, and consistency of supplements. Products meeting USP standards carry the USP Verified Mark—a badge of quality.
• NSF International: This independent organization tests and certifies supplements for safety, quality, and performance. Products passing NSF’s tests can carry the NSF Certified for Sport mark, indicating they’re free from banned substances and contaminants.
• Banned Substances Control Group (BSCG): BSCG offers a supplement certification program that includes testing for banned substances, label verification, and contaminant screening. Their certification ensures that products meet high standards for quality and safety.
• Informed-Choice: A global certification program for sports nutrition products, ensuring they’re free from substances banned by the World Anti-Doping Agency (WADA). Their testing process is rigorous, focusing on both safety and efficacy.

Got questions? Want to share your supplement adventures (or misadventures)? Let me know—I’d love to hear about your experience!

Many people pride themselves on being honest, humble, and committed to keeping their word. While this is admirable, the reality is that we often struggle to honor the promises we make to ourselves. Here are some common examples:

• “This week I will not drink during the week because it negatively affects my sleep.”
• “I will go to bed by [time] to get more sleep.”
• “I will meal prep my food this week.”
• “I will go to the gym three times this week.”
• “I will spend less time on my phone while with my family.”
• “I will tackle the task of [specific task] that has been hanging over my head.”

The list goes on. We need to understand why keeping promises to ourselves is crucial and how to improve in this area.

Behavioral Change and Commitment

Promises serve as powerful motivators for change, even in the absence of external consequences. Keeping promises to ourselves helps maintain intrinsic motivation. When we consistently break these promises, even about small matters, we weaken our intrinsic motivation. For example, if someone eats the cake they said they wouldn’t, they might feel discouraged and let the whole day go off course.

Emotional Consistency

Maintaining consistency between our actions and words is essential for personal integrity. When we fail to follow through on promises, it disrupts our sense of emotional consistency and can lead to feelings of guilt or inadequacy.

Internal Value System

Promises align with our internal value system and create a sense of duty. However, if we continuously break promises, we undermine this value system, often without realizing it. This erosion can lead to diminished self-respect and inner conflict.

Self-Regulation Skills

The ability to keep promises is tied to self-regulation skills, such as conscientiousness. Effective self-regulation supports following through with commitments, enhancing personal discipline and reliability. Conversely, failing to keep promises weakens our self-regulation, discipline, and reliability.

Trust and Expectations

When we fail to meet promises and expectations, we disrupt the cycle of trust. This interruption affects both our trust in ourselves and how others perceive us. Consistently breaking promises can lead to a lack of trust in our own abilities and a weakened reputation with others.

Strategies for Keeping Promises

1. Set Realistic Goals: Break larger commitments into smaller, manageable tasks to avoid feeling overwhelmed.
2. Prioritize Your Promises: Focus on the most important promises and be selective about additional commitments.
3. Track Your Progress: Use tools like journals or apps to monitor your adherence to promises and make adjustments as needed.
4. Reflect and Adjust: Regularly review your commitments and adjust your goals based on current circumstances and priorities.

Summary

Keeping promises is crucial for maintaining healthy relationships with others and with ourselves. It supports behavioral changes, trust, self-regulation, alignment with our values, and emotional stability.

Conclusion

Why do we struggle to keep promises to ourselves? Often, it’s due to overcommitment. We tend to agree to too many things, causing our own needs and promises to suffer. While we can always reset and start over, it’s important to build a strong foundation of values, emotional stability, and self-trust. We all experience discomfort when we break our promises, but it’s essential to balance commitments with realistic expectations.

A practical rule of thumb is to aim to fulfill promises 90% of the time. This approach is challenging, as we tend to overcommit when things are going well, only to face unexpected obstacles later.

In my own experience, managing commitments has been a challenge. Running a business, juggling a three-way split family, and maintaining a long-distance relationship have all contributed to a busy schedule. Despite my initial overwhelm, I’ve committed to this group because I believe in its potential. If it becomes too much, I will be honest about my capacity and adjust as needed.

I hope this article helps some of you. I now commit to fewer things, turn clients away when necessary, and prioritize self-care. Achieving 90% adherence to my promises is a goal I am proud of. When I fall short, I reassess and adjust.

What has your journey been?

References

• Kanngiesser, P., Serko, D., & Woike, J. (2023). Promises on the Go: A Field Study on Keeping One’s Word. Frontiers in Psychology, 14. https://doi.org/10.3389/fpsyg.2023.1097239.
• Mischkowski, D., Stone, R., & Stremitzer, A. (2019). Promises, Expectations, and Social Cooperation. The Journal of Law and Economics, 62, 687-712. https://doi.org/10.1086/706075.
• Schwartz, S., Spires, E., & Young, R. (2014). Why Do People Keep Their Promises? A Further Investigation. Experimental Economics, 22, 530-551. https://doi.org/10.1007/S10683-018-9567-2.
• Vanberg, C. (2008). Why Do People Keep Their Promises? An Experimental Test of Two Explanations. Econometrica, 76, 1467-1480. https://doi.org/10.3982/ECTA7673.
• Peetz, J., & Kammrath, L. (2011). Only Because I Love You: Why People Make and Break Promises in Romantic Relationships. Journal of Personality and Social Psychology, 100(5), 887-904. https://doi.org/10.1037/a0021857.

In my last blog article, I discussed the critical role sleep plays in performance, injury prevention, and longevity. Today, I turn our attention to the other vital pillars that support your health, mental well-being, and, most importantly, Aging: Boost Strength & Heart Health,longevity.

Longevity, in my perspective, doesn’t simply equate to an increased lifespan. Advancements in medicine have indeed enabled us to live longer than previous generations, but at what cost?

For me, true longevity means avoiding a future in an assisted living or nursing home; instead, I envision a vibrant, active lifestyle that includes being physically active, traveling, potentially continuing work as a trainer, and spending quality time with family and future grandchildren.

To prepare for this future, we must understand how aging affects us. Here’s some data on the topic:

Effects of Aging on You

Muscle mass diminishes by 3-5% per decade after the age of 30, a condition known as sarcopenia.

Muscle Strength

Muscle strength wanes by approximately 1.5% per year in your sixties and accelerates to about 3% annually thereafter.

What do these figures mean in practical terms? If a 30-year-old can lift 30 lbs, which suffices for stowing a carry-on in an overhead bin, this strength could diminish as follows, assuming an average annual decline of 2% starting at age 30:

• By age 40, strength might drop to about 80% of its original level, reducing the lifting capacity to approximately 24 lbs.
• By age 50, one might only retain about 64% of their original strength, equating to lifting around 19 lbs.
• At age 60, the capability might further decline to about 51%, meaning lifting only about 15 lbs.

Bear in mind, this decline isn’t strictly linear and varies significantly based on lifestyle, diet, and exercise habits, but it illustrates the general trend.

Cardiovascular Fitness

VO2 max, the maximum amount of oxygen the body can utilize during exercise, lessens by about 10% per decade after age 30. Maximal heart rate also decreases.

Many overlook cardiovascular fitness compared to strength, but I rank it just as highly. Cardiovascular capacity is partially responsible for how quickly you fatigue, whether you can dash through an airport when late, or climb stairs without getting winded.

Flexibility and Balance

With age, flexibility typically wanes, and balance deteriorates, significantly impacting the risk of falls after 70. The CDC reports that falls are the leading cause of injury-related deaths in adults over 65, with mortality rates rising with age. The one-year mortality rate after a hip fracture can soar to an astonishing 20-30%.

What Does This Mean for You?

There’s both good and bad news. While all these facets of physical fitness are trainable, and training can profoundly affect other well-being factors, like cardiovascular health and the risk of Alzheimer’s and diabetes, it also means that ignoring these aspects of well-being isn’t a viable option.

When Should I Do Something About It?

The best time was yesterday! Starting early to build a strong foundation is crucial.

Optimal Physical Activity Levels

Ideally, you should engage in 4 hours of Cardiovascular Training in Zone 2, and about 30 minutes of Zone 5 training weekly (more on this in my next article).

Strength Training should ideally encompass 4 sessions of 45-60 minutes each, including stability and balance training.

Minimum Training Requirements

While aiming for the optimal training levels is ideal, the minimum recommendation would be two Zone 2 workouts of about 45 minutes each and one Zone 5 workout of 30 minutes per week for cardiovascular health. For strength, stability, and balance, the minimum would be three 30-minute sessions weekly.

Summary

Exercise isn’t merely for vanity; it’s a cornerstone of living a high-quality life into old age. Too many people retire only to spend their days addressing health issues stemming from a sedentary lifestyle.

Regular exercise, purposefully undertaken, increases your chances of a vibrant life in your later years. Take my 80-year-old father as an example: by maintaining a rigorous routine of lifting, cardiovascular training, volleyball, and group exercises, he defies the conventions of aging.

So, what path will you choose for yourself?

Warm regards,

Your Coach,

Michael Anders

1. Sarcopenia and Muscle Loss with Aging:
   • Cruz-Jentoft, A. J., Bahat, G., Bauer, J., Boirie, Y., Bruyère, O., Cederholm, T., … & Zamboni, M. (2019). Sarcopenia: revised European consensus on definition and diagnosis. Age and ageing, 48(1), 16-31. PubMed
   • Peterson, M. D., Rhea, M. R., Sen, A., & Gordon, P. M. (2010). Resistance exercise for muscular strength in older adults: a meta-analysis. Ageing Research Reviews, 9(3), 226-237. ScienceDirect
2. Decline in Muscle Strength:
   • Goodpaster, B. H., Park, S. W., Harris, T. B., Kritchevsky, S. B., Nevitt, M., Schwartz, A. V., … & Newman, A. B. (2006). The loss of skeletal muscle strength, mass, and quality in older adults: the health, aging and body composition study. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 61(10), 1059-1064. Oxford Academic
3. Cardiovascular Fitness (VO2max Decline):
   • Betik, A. C., & Hepple, R. T. (2008). Determinants of VO2 max decline with aging: an integrated perspective. Applied Physiology, Nutrition, and Metabolism, 33(1), 130-140. NRC Research Press
4. Flexibility and Balance:
   • Granacher, U., Muehlbauer, T., Gollhofer, A., Kressig, R. W., & Zahner, L. (2012). An intergenerational approach in the promotion of balance and strength for fall prevention–a mini-review. Gerontology, 58(5), 446-457. Karger
5. Falls and Mortality Rates Among Older Adults:
   • Centers for Disease Control and Prevention (CDC). (2023). Older Adult Fall Prevention. CDC. CDC
   • Haentjens, P., Magaziner, J., Colón-Emeric, C. S., Vanderschueren, D., Milisen, K., Velkeniers, B., & Boonen, S. (2010). Meta-analysis: excess mortality after hip fracture among older women and men. Annals of internal medicine, 152(6), 380-390. Annals of Internal Medicine
6. Physical Activity Recommendations:
   • Piercy, K. L., Troiano, R. P., Ballard, R. M., Carlson, S. A., Fulton, J. E., Galuska, D. A., … & Olson, R. D. (2018). The physical activity guidelines for Americans. JAMA, 320(19), 2020-2028. JAMA

Revealing Health: The Importance of Sleep

I realize the title seems like complete clickbait, but disclosing the topic might have prompted you to overlook on Unlocking Health: The Importance of Sleep. I hope to pique your interest in a crucial subject underlying many of our problems: sleep deprivation.

Are you someone who professes to function well on minimal sleep? Research might surprise you. Matthew Walker, a renowned sleep researcher and author of “Why We Sleep,” asserts that nearly everyone needs adequate sleep, contradicting claims of optimal functionality on minimal rest.

Most people require between 7 and 9.5 hours of sleep, with the average American getting approximately 6.8 hours, inadvertently accumulating sleep debt. Furthermore, being in bed from 11 PM to 6 AM does not equate to seven hours of quality sleep, leaving many hovering around the national average.

Cognitive and Psychological Impact:

Lack of sleep profoundly impacts cognitive and psychological health, reducing alertness, attentiveness, decision-making abilities, and elevating risk-taking behaviors. It magnifies irritability, moodiness, anxiety, and depression, significantly impacting emotional well-being.

Health Consequences:

Sleep deprivation compromises immune function, increases susceptibility to infections, and augments risks for hypertension, stroke, and coronary artery disease. It impedes weight loss efforts and predisposes individuals to weight gain, with the lost weight likely being lean muscle mass.

Social and Occupational Ramifications:

Insufficient sleep affects academic and occupational performance, productivity, and impairs social interactions due to reduced ability to read social cues. It also increases the propensity for substance use and poses long-term risks, including Alzheimer’s, Parkinson’s, and a shortened lifespan due to cumulative health issues.

Conclusion:

Understanding and prioritizing sleep is paramount for maintaining optimal cognitive, psychological, and physical health. Integrating healthy sleep patterns can prevent numerous adverse health outcomes and enhance overall quality of life.

Walker, M. P. (2009). The role of sleep in cognition and emotion. Annals of the New York Academy of Sciences, 1156, 168-197.

Lim, J., & Dinges, D. F. (2010). A meta-analysis of the impact of short-term sleep deprivation on cognitive variables. Psychological Bulletin, 136(3), 375-389.

Venkatraman, V., Chuah, Y. M., Huettel, S. A., & Chee, M. W. (2007). Sleep deprivation elevates expectation of gains and attenuates response to losses following risky decisions. Sleep, 30(5), 603-609.

Zohar, D., Tzischinsky, O., Epstein, R., & Lavie, P. (2005). The effects of sleep loss on medical residents’ emotional reactions to work events: a cognitive-energy model. Sleep, 28(1), 47-54.

Baglioni, C., Battagliese, G., Feige, B., Spiegelhalder, K., Nissen, C., Voderholzer, U., … & Riemann, D. (2011). Insomnia as a predictor of depression: a meta-analytic evaluation of longitudinal epidemiological studies. Journal of Affective Disorders, 135(1-3), 10-19.

Irwin, M. R. (2019). Sleep and inflammation: partners in sickness and in health. Nature Reviews Immunology, 19(11), 702-715.

Cappuccio, F. P., Cooper, D., D’Elia, L., Strazzullo, P., & Miller, M. A. (2011). Sleep duration predicts cardiovascular outcomes: a systematic review and meta-analysis of prospective studies. European Heart Journal, 32(12), 1484-1492.

Knutson, K. L., Spiegel, K., Penev, P., & Van Cauter, E. (2007). The metabolic consequences of sleep deprivation. Sleep medicine reviews, 11(3), 163-178.

Curcio, G., Ferrara, M., & De Gennaro, L. (2006). Sleep loss, learning capacity, and academic performance. Sleep medicine reviews, 10(5), 323-337.

Hafner, M., Stepanek, M., Taylor, J., Troxel, W. M., & Van Stolk, C. (2017). Why sleep matters—The economic costs of insufficient sleep. RAND Corporation.

Van Der Helm, E., Gujar, N., & Walker, M. P. (2010). Sleep deprivation impairs the accurate recognition of human emotions. Sleep, 33(3), 335-342.

Wong, M. M., Brower, K. J., & Zucker, R. A. (2011). Sleep problems, suicidal ideation, and self-harm behaviors in adolescence. Journal of Psychiatric Research, 45(4), 505-511.

Ju, Y. E., Lucey, B. P., & Holtzman, D. M. (2014). Sleep and Alzheimer disease pathology—a bidirectional relationship. Nature Reviews Neurology, 10(2), 115-119.

Cappuccio, F. P., D’Elia, L., Strazzullo, P., & Miller, M. A. (2010). Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies. Sleep, 33(5), 585-592.