WEIGHT LOSS AND THE LOVE YOUR WEIGHT LOSS SYSTEM
A: No, although Sally originally lost 45kg (99 lbs.) in 33 weeks when she first developed the Love Your Weight Loss Plan, 5 years later she used the same method and strategies to lose another 8.5kg (18.75 lbs.).
Sally's own experience has showed her that losing the last little bit of weight or those few extra kilos you've put on over the years can be just as difficult and just as frustrating as losing a whole person. By design, Love Your Weight Loss works for anyone who needs to lose weight, big or small. Because you are the one in control of everything from diet to exercise to timeline, the system is easy to tailor to a 5 kg weight loss or a 50 kg weight loss as part of the process.
A: Sally developed Love Your Weight Loss based on her own experience, research, and insight into the weight loss process. Everything from the exercises and recipes to the mindset exercises are those which Sally used herself – and still uses to this day. There is no element of Love Your Weight Loss that is not authentic Sally Symonds.
However, it is impossible for Sally to reach out personally to every member of the Love Your Weight Loss community. She is always available through the Love Your Weight Loss forums, and those who are interested can contract her services for private consultations at an additional charge.
A: No, the entire Love Your Weight Loss programme is completely accessible through Sally’s website and email alone. However, your participation in social communities is a powerful way to stay connected with Sally and other people who are going through the programme. These tools offer additional support and insight that many members find incredibly valuable.
A: Yes! Remember, when Sally began her weight loss journey she worked a more-than full time job that left very little time for anything but work – making time for healthy eating just couldn’t take too much time, you know. Thus, most of these recipes take less than 10 minutes to prepare and many are easy to customise to your own tastes. In addition, Sally is huge advocate for freezer eating in which you take some time on the weekend or a day off and cook up a bunch of meals or excess portions and freeze them for later use.
In addition, most of Sally’s meals are incredibly budget-friendly and all include normal ingredients that are easy to find in your local stores. There is no worry about hunting down obscure ingredients that you don’t even know if you like!
A: Yes! This isn’t “diet” food – this is healthy food – there’s a difference! Sally’s meals and recipes include classic flavours made healthy such as BLT soup and Blueberry Not-Cheese cake that are perfect for reluctant healthy eaters. Plus with hundreds of recipes to choose from it is easy to find ideas suitable for picky eaters and those on restricted diets.
You need to follow your own instincts when it comes to feeding yourself and your family in order to create a healthy eating system that you can stick to for life. This includes integrating healthy meals into everyone’s diet and adjusting portion sizes as needed.
A: It is merely important to discuss any changes you make to your diet with your doctor beforehand. However, it is easy to adapt the concepts of Love Your Weight Loss into any medically-prescribed diet plan including those for diabetics. In fact, many of Sally’s favourite recipes include foods with a low glycaemic index (GI) score that are perfect for diabetics who need to manage their blood sugar and are low in salt, fat, and refined sugar.
In fact, the addition of more healthy, balanced meals and regular eating into your diet an excellent way to manage diabetes and other diet-related illness as well as prevent complications from these diseases down the line. Exercise is another key component to long term health, especially among diabetics.
Bottom line: the most fundamental element of Love Your Weight Loss is designing your own plan for nutrition and exercise that fits with your lifestyle and needs – this includes illness and allergies. As long as you work with your doctors to balance those needs, Love Your Weight Loss will have a positive effect on your life and health.
A: Yes. Again, it is vital that you check with your obstetrician before making any major changes in your exercise or diet. However the fundamental concepts of Love Your Weight Loss – real life healthy eating and regular exercise – are just as important when pregnant or nursing as they are at other time in your life.
The difference is that health, not weight loss, is your biggest priority when pregnant. Obese women who are pregnant will still gain weight, how much weight they gain, however, is completely in their control and something that they can manage with Love Your Weight Loss tools. In addition, increasing fitness and stamina during pregnancy through regular exercise is a great way to prepare for the rigours and labour and years of child rearing that lie ahead.
A: Yes, because Love Your Weight Loss is not a specific diet or exercise programme it is easy to adapt to all ages and stages of life. No matter how long you have lived overweight or unhealthily, it is possible to reverse this with Love Your Weight Loss.
Younger users need to bear in mind that they still have growing to do. Therefore, severe caloric restriction is not a good idea – really, it never is! Instead, children and teens can focus on integrating healthier food choices and daily activity into their lives whilst also establishing new, healthier habits that they will never need to break. Older individuals, similarly, can easily design a diet and exercise plan to fulfil their specific medical and physical needs.
A: Love Your Weight Loss is all about making permanent changes to your health and lifestyle that you will follow forever. This includes the “special” times of life such as holidays. However, part of the benefit of leading a healthier, more active life, and learning to control your mindset towards food is that you can indulge at those special times – as long as you don’t indulge too much or for too long.
A: BMR is short for basal metabolic rate. This number is the amount of calories your body burns during one 24 hour period without moving. The higher your muscle mass, the more energy it takes for your body to merely survive and the higher your BMR.
BMI is short for body mass index. This number describes the basic composition of your body in terms of fat percentage and defines an individual as underweight, ideal weight, overweight, or obese. There are many ways to calculate BMI, but one common formula that works for most adults is to divide your body weight in kilograms by your height in metres squared. Please note that those with a particularly high muscle mass, children, the elderly, and members of specific cultural backgrounds, particularly Aboriginals and Asians will not get an accurate number from this calculation.
A: Let’s start with the facts:
42% of people who start exercising quit within 30 days
90% quit within six months
When you are just starting to exercise, you don’t need to adopt killer workouts to see results, you just need to do something… anything.
On her own weight loss journey, Sally began with 5 min walks. That’s it. But the reason she was so successful at weight loss was because she kept going, she didn’t stop – like she’d done countless times before when she joined various gyms and classes or started doing sweat-laden exercise videos at home in front of the tv. Most of you have done all of those things – and more – as well. Love Your Weight Loss is different. Completely different.
Sally hated exercise for the first 29 years of her life – now she loves it. Over the 26 weeks of her program, Sally shares with you all the secrets she has learned in transforming herself from an exercise loather to an exercise lover. While there’s a lot to share with you … Sally knows from experience that telling you everything straight away is going to be too much – you’ll be overwhelmed, probably confused and suffering from “analysis paralysis” – where you just have so many choices as to what to do next that you can’t decide and so you do nothing…. again, sound familiar?
A: Exercise is a neuro-muscular activity – meaning that when you exercise your brain sends a message to the muscle to do “switch on” and do some work. Now, if you haven’t exercised for a while, the pathways that that signal from the brain to your muscle might will probably resemble something like an overgrown track… because it hasn’t been used for a while. This means that the signal might not be all that strong.
Each muscle in our body consists of a number of fibres – if we haven’t used a particular muscle very much for quite a while, when our brain sends signals to that muscle to work, not all the fibres in the muscle will hear it and they won’t all switch on.
You’ve probably had the sensation of being in some kind of group exercise class or activity where you are doing 12 reps of a particular exercise and you only really start to feel that you are doing it right on about the 10th or 11th rep and then before you know it, you have to change exercise. The 10th or 11th rep is when the signal from the brain has become clearer to the muscle. The overgrown track, which is the path the signal follows, has become clearer because of the first few tries – it’s a bit like how an overgrown road becomes clearer and clearer each time a new vehicle travels across it.
So what do we learn from all of this?
1. Almost all improvement in strength and weight loss in the first few weeks of adopting a new exercise system comes from the strengthening of this neuromuscular path…. especially in women, whose neuromuscular responses are generally less developed than men.
2. By incorporating as much variation into our exercises as possible we can really maximise the neuromuscular stimulation and get more bang for our buck when we exercise. It’s all about exercising smarter, rather than harder.
A: The traditional, conventional answer is 8 to 15. However, that’s an answer that’s been formulated by reasonably fit and healthy people for reasonably fit and healthy people – they don’t realize that often we don’t know how to activate our muscles (especially if we haven’t activated them for quite a while) and so will really only kind of “half feel” the first 8 reps…
So, how many should you do in all? As many as you can!
A: Sally don’t advocate them because she doesn’t do them . . . and every time she tries to go back and exercise to a specific plan or program she gets bored and starts to hate exercise… and she’s not alone. Most exercise plans and programs are designed by people who are fit and healthy for people who are already fit and healthy.
These exercise professionals (most of whom have absolutely NO IDEA what it feels like to hate exercise) assume that just because someone has paid out some money to them that they’ve made a commitment to change and so they present them with a specific program. But all too often, that’s a starting point that’s just far too high for most people, and unfortunately most non-exercisers can’t keep up. They hate the whole exercise session experience and dread having to repeat it again. So they don’t and they quickly beome less and less committed – because they can’t maintain their commitment fully (it’s the old “all or nothing” thing again)
Sally’s approach is instead based on where she began her own journey: the point of helplessness in relation to exercise. For her, helplessness also encompassed feelings of fear and loathing (as it probably does for you too). As her weight loss journey progressed, however, she gradually become more committed by introducing aspects of curiosity, exposure, enjoyment engagement skill, and so on… until voila – the exercise loather becomes the exercise lover!!!
However, most importantly, at no point did Sally employ the concept of a specific exercise plan. Furthermore, these types of self-motivated and planned workouts are employed by most of the world’s elite athletes because they enable greater progress in shorter amounts of time. While you obviously won’t be doing the same exercises as the world’s elite sportsmen and women, it is surprisingly easy to translate these training protocols into systems and exercises that work for beginners and it’s also the main reason why Sally avoided the dreaded weight loss phenomenon of lose skin (despite having lost over 50% of her original body weight).
However, and this is THE most important reason of them all, the absence of a specific program makes exercise interesting and fun. What you are ALWAYS aiming to have is a positive exercise experience. Exercise is always going to make you feel good because it releases endorphins – the feel good hormones – but if you end up getting injured because you are pushed too hard in a session or in agony for days after exercising (again because you are pushed too hard) then the overall experience isn’t going to be a positive one… and you won’t keep coming back time and time again – which is what you need to do with exercise if you want to lose weight . . . and keep it off!
A: A lot of people who have tried to become regular exercisers before stop because they become injured. Ask any physio, osteopath, or sports massage specialist – they LOVE new exercisers… it’s good for their business.
The trick is to exercise in such a way that prevents injury by understanding the process itself. You see, muscles take approximately two weeks to adapt to new levels of exercise, and tendons, ligaments, and bones take up to two months. That’s the reason the three to five week period of any new or strenuous exercise program is usually peak time for injuries, such as torn ligaments and tendonitis. The body’s adaptation process to exercise is much like a house being restumped. An under-exercised body is quite stable in terms of its potential for injury. If the body is subjected to a dramatic increase in activity level, then much like a house that’s been raised and held in place by timber stacks ready for restumping, the body becomes highly unstable and prone to injury. With time, the body adapts to this new exercise regime, just like the house that is lowered back into position to settle on its new stumps.
So the number one way to avoid injury is to not adopt a killer workout routine from the start (which we don’t in Love Your Weight Loss, by the way). You also need to always follow two important rules:
1. Warm up before you begin (a five minute walk is fine for a warm up… but you’ll find lots of other warms ups as the weeks go on)
2. Stretch at the end. Stretching helps makes exercises easier and helps reduce soreness.
A: This is sort of a trick question because, in many ways, the foundation of Love Your Weight Loss is that there is no “right” or “wrong” way to exercise. And this is for good reason – too many people are put off from starting an exercise program precisely because they “might do it wrong”. But, 9 times out of 10, doing it slightly wrong will still be better than not doing it at all!
Love Your Weight Loss focuses not so much on the “how” to do the exercises, rather on the “what you can do” part. When you are new to exercise you need to start with the basics, which can be quite boring. However, if you keep in mind that once your technique is secure with the basic movements then you can move on to more exciting activities, the added incentive is there to persevere.
Another way to think about this is to compare exercise techniques to something you probably already love and are quite familiar with – chocolate cake.
Now, the perfect exercise technique is like triple chocolate mud cake from the French patisserie 5 km down the road – it’s hard to beat.
But when you don’t have a car, can’t walk 5km, or just can’t be bothered, then the supermarket brand chocolate cake mix you’ve got in your pantry still does the job – it’s not quite as good – but it’s better than no chocolate cake at all!
Right? Right! All you need to do is start doing something – anything – all you need to do is try.
A: Effective strength training depends on figuring out how much weight your body needs for each exercise. Lift too much and you risk injury. Lift too little and you waste your time, gaining neither strength nor burning the maximum calories for the workout. This is the “Goldilocks Approach” to exercise—not too little, not too much, just right.
In order to gauge your own level of ‘just right’ you must determine the perfect weight for producing 10 GOOD reps, but no more. This is the point of Positive Failure, or the place where you challenge yourself just enough to gain maximum benefits while still maintaining the right form for the exercise/muscle group.
For anyone new to lifting, figuring out the proper weight for set reps is daunting so I recommend a 10 Rep Max Test for each new exercise before you begin a program. Choose a starting weight that is appropriate for the exercise and try to do 10 reps of it. If you make it easily, you need more weight. If you cannot make it, you need less. Give yourself a 2 rep cushion, so, ideally, make sure you can perform 12 reps in good form. These extra 1-2 reps in your tank help to prevent fatigue-based injury.
If, when you perform the exercise during your workout you find you underestimated your weight, simply increase it by 1 kg or so the next time round. Remember, the beginning phases of any new strength training plan are all about finding the right level of weight for a starting point before gradually increasing it each week—a phenomenon called ‘progressive overload’. This gradual push of your body forces it to adapt to change and helps build lasting strength with minimal risk.
A: According to government recommendations, people should aim for 30 minutes of moderate to intense physical activity on most, preferably all, days. This would equate to a daily exercise effort score of 225 (30 min. x 7.5 effort level). If you do this 5 days per week, you will end up with a weekly exercise effort score of 1125.
However, forget about what you should do … for now. Just think what you can do and do that this week and then aim to increase your score each week until one day you will discover that you have not only reached 1125 in a week… you probably will have surpassed it!
A: When you first begin any exercise session, your heart rate begins to rise rapidly because you need to get more blood to your muscles as they work. In order for your heart to work efficiently, it needs oxygen so the lungs, too, will increase their workload. Everyone experiences this initial jump in breath when they begin a routine, no matter how fit they are. The difference between fit and unfit individuals is how quickly their bodies adapt to the increased intensity and how quickly their breathing levels out. Those at the beginning of their fitness journey find themselves breathless even after they stop working and that it takes a while for their heart rate to decrease as a result. The good news is, the more often you workout, the less of a problem this will become as your heart and lungs get stronger along with your muscles.
A: Every body and injury is different, but injuries on their own do not prevent you from exercising and getting fit. However, it is very important that you speak to a qualified health care professional before starting any exercise routine or adding in any new moves to make sure that you are physically alright to perform it. Your personal physician is the best source for specific information on the exercises you can and cannot do and can be of great assistance in helping you design an exercise plan that will fit your needs.
Also, remember that it is both diet and exercise that contribute to overall weight loss. Physical restrictions in one realm to not preclude success in the other. There is always some sort of exercise you can do and anything is better than nothing!
A: Sally is a huge advocate for exercising to your abilities and making things up as you go. In fact, it was through “play time” during workouts that she learned to love exercise and developed the concept of neuromuscular stimulation which is at the heart of Love Your Weight Loss. Furthermore, it is incredibly important for each person to take into account his or her own body and injuries when exercising by only doing those exercises that will help and not hurt them.
A: It’s easy once you know how – just follow these simple steps!
Go to the pink menu bar on the right hand side of your screen
Click on the Forums, click on the pink title of the forum that you wish to contribute to
Then scroll down to the “Create New Topic” box at the bottom
Enter your subject line and text in the appropriate boxes and then select save
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