Better Bodies In Training

Fitness Program vs. Weight loss Program- What is the difference?

Pick up any health related magazine and you will see products and programs espousing the virtues of being fit, about being thin, about losing weight, etc....As a trainer and blogger, I am always asked to explain the difference between a fitness program and a weight loss program; or I get participants in our bootcamps and 1-on-1 training programs focusing only on weight loss with very little concern for their level of fitness.

In any fitness program it is possible not to lose any weight because the primary purpose of a fitness program is to achieve a higher level of physical fitness; weight loss may occur but it is consequence rather than an objective. On the contrary, with a weight loss program, the objective is weight reduction which can be achieved with or without the aid of a fitness program. For example, there are plenty of surgerical procedures on the market that can drastically reduce a person’s weight, (lap band, liposuction, gastric sleeve, bmi weight loss surgery, etc…) without improving his or her level of fitness. The same can be said of a lot of nutrition/diet programs that emphasizes caloric restriction, portion sizing, caloric nutrients proportioning as the only tool for effecting weight loss.

So, because of this general confusion and general lack of understanding, I wanted to take this time to briefly explain the difference from a practical standpoint as well as the vantage point of our programs.

What is fitness?

Fitness is a quality that describes our physical state. When we are physically fit we perform everyday tasks effortlessly. Or as a personal training colleague told me years ago, when we are physically fit, we are at our full potential in performing vigorous physical activities. We have better cardiovascular endurance, stronger muscles, increase range of motion in the joints, and greater muscular endurance.

What are the benefits of being fit?

The benefits of being fit are substantial. They include:

1. Feeling better emotionally;
2. Having more energy for work and leisure;
3. Burning more calories, even when at rest;
4. Letting you do more physical activity;
5. Being able to exercise harder without as much work;
6. Helping you manage weight;
7. Improving heart and lungs functioning;
8. Strengthening bones, and joints;
9. Lowering your risk for heart attack, diabetes, and high blood pressure;
10. Helping you sleep better;
11. Handling stress better;
12. Keeping your mind sharp;
13. Improving overall health;

What does a fitness program consist of?

Most general fitness programs will include flexibility training, endurance training and strength training. Other programs that emphasis optimum fitness training will also include body composition, agility, coordination, balance training as well.

What is weight loss?

In our previous posting “How to Understand the Weight Loss Process” we defined weight loss; spoke about the benefits, the goal and the various methods used to achieve weight loss. For brevity sake we will not restate that entire posting. Instead we will simply summary by saying the goal of weight loss is to assist in losing the excessive weight and maintaining a desirable weight…

Methods of Weight Loss?

This weight reduction aim can be achieve via a nutritional program, via exercise, via medication or supplementation, or even surgery. Again, depending upon the method or combination of methods choosen, a successful reduction in weight will not also mean a corresponding increase in fitness levels.  Tthe person, however, may be healthier than before, just not fitter.

Our Programs?

So, regardless of what your objective is (being fitter or losing weigh), we offer both a fitness program and well as a weight loss program. The major distinction being that our Weight Loss Program is exercise based. That is in addition to having a fitness program component, it is coupled with a nutrition program (caloric restriction, nutrient proportioned, etc..) and a support program, geared towards achieving both an increase level of fitness as well as weight loss. For those participants who are not concerned about any weight loss, then a strict nutritional plan is not apart of the training regime.

Final Thoughts?

So, I now trust that you have a better understand of the differences between a fitness program and a weight loss program. More specifically, I hope that you have a clearer picture of just how a fitness program fits into an overall weight loss program that includes not just weight reduction but also an increase level of physical fitness. If you are interested in participating in either our Fitness Program or Weight Loss Program, feel free to register online or contact us directly at This e-mail address is being protected from spambots. You need JavaScript enabled to view it . Also, we would love to hear what your thoughts and personal experiences are regarding the points addressed in the posting. After all, we believe in the dynamic interacting of thoughts and ideas that help us grow as individuals. So, do share!

Source: http://photos.upi.com

You have just completed a very vigorous 5 miles run in under 40 minutes. This is your absolute best time; your heart is racing; you are drenched in sweat; your legs are shaking from the intensity of your run; you are tired, and hungry and want to simply take a shower and relax. But you know you should cool down. At least that is what you have read in the Health and Fitness Blogs that you study religiously. However, you also have a few friends who work out regularly and who never cool down. What do you do?

My recommendation would be that you cool down. That is, you should perform the third major component of your exercise program. Any good exercise session will include three components: warm-up, core/main part, and cool down/recovery.

May people are familiar with the warm-up portion of the exercise session. And while there are far too many people who fail to warm up properly, there is an even larger number of folks who simply ignore or fail to complete any sort of cool-down or recovery portion in the exercise sessions.

In this posting, I want to touch on what cool down is, its benefits, what to do during this phase of the workout, and how long it should last. Now, I am aware that some of you might not agree with me; that is fine. I look forward to reading your disagreements.

What is cooling down?

Cool down is the term used to describe an easy exercise that will allow the body to gradually transition from an exertion state to a resting or near resting states http://en.wikipedia.org/wiki/Cooling_down. Or put another way, it is any form of post physical activity exercise where you gradually allow your heart rate and breathing to lower to a comfortable level http://www.netfit.co.uk/stretching_cool_down.htm

Why should I cool down? In other words what are the benefits?

1. Reduces post-exercise soreness;
2. Realign and length muscles that have been shorten during the contracting phases of the workout, particularly after resistant training;
3. During exercise blood is diverting to the working muscles, cooling down encourages blood flow to the heart. When you “allow heart and respiration rates to decrease gradually, this places less stress on body systems than if the activity is abruptly stopped” . http://www.womenfitness.net/cool_workout.htm
4. Nausea, dizziness, and fainting are common in individuals who stop activity too quickly. If activity is stopped quickly, blood tends to "pool" (remain) in the muscles, particularly in the legs. This causes muscle cramping, stiffness, and soreness" http://www.womenfitness.net/cool_workout.htm
5. Aid in the eliminate of waste;
6. Gradually reduces body temperature;
7. Relaxes you.

What do I actually do during this part of the warm up?

There are lots of theories about what to do during this phase of the exercise session. My experience has taught me:

1. that slower paced exercises that are similar in movement to the core portion of the exercise session
2. And that relaxed, static stretching of the entire body or at least the muscles principally involved during the training or exercise session

are the best cool down exercises to perform.

How long should the cool down last?

Cool down generally lasts from 15-20 minutes, depending upon the individual cool down exercise performed. Note, any exercise  chosen should not increase the heart rate nor respiratory rate of the body.

There are some who might argue that a cool down is unnecessary http://www.womenshealthmag.com/fitness/why-you-should-cool-down. Whatever the latest fad is, years of scientifically research and experimentation, and my years of training, leads me to conclude that the overwhelming positive benefits of performing a cool down phase during your exercise session greatly outweighs any questionable, none-proven claims.

But what do you think? Do you exercise? Do you incorporate a cool down element to our exercise sessions? If so, what do you do and how long do you cool down?