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Trudi: Hi. My name's Trudi Tapscot.
Britt: I'm Britt Bergmeister.
Trudi: Models have a lot of pressure of them for to be in great shape, to be able to fit clothes. It becomes very specific, your arm muscles, the muscle of your thigh muscle. Everything becomes very focused. What happens in doing that, in order to do your job, you become sometimes very over-focused on your physical self. That is your tool. That is your machine that you're selling, so you have to be serious about it. You have to be focused.
But you also have to be balanced. You have to nutritionally be balanced. You have to be healthy. I think that our industry has taken a lot of initiative to try and help models not overreact. The power of what a client says to a new model is incredibly powerful. It just takes one person to say one thing about a pant not fitting right or a skirt not fitting right, and it becomes internalized in a way that can be very harmful to them.
They're taking in a lot of information. They're taking in a lot of opinions. They get picked apart all day long. Then they can't help but picking themselves apart. It becomes a little bit dangerous. They do have to stay in shape. They do have to eat well. They have to have the right measurements. If someone says, "You need to lose a little bit of weight," how do you do that and be healthy?
I think that fashion shows started having more food backstage. I think that there's health initiatives. I don't think anyone's encouraging anyone to lose too much weight or the big, bad word of eating disorders. No one forces that upon you. The internalizing of information, of image, of what people say to you is the first beginning of the problem.
You have to be able to interpret that information in a good way for yourself and your agent. People will tell you, people are constantly giving you information about how you look, how you dress, how your hair is, what you did wrong, what you did right, what the client said. It's always about feedback. You can imagine if you go on eight appointments in a day, you're walking in, you're seeing people, you don't know what they think, so you want feedback. Sometimes you don't want the feedback, because it's not helpful.
I think that nutrition is important. I think that staying in great shape is important. I think it's about balance. I don't think it's about going on crash diets and starving yourself. I think that if you're consistent and you're disciplined and you're balanced that you naturally get into a rhythm that serves you properly for the business and you stay in great shape.
Britt: With me, coming to New York, I was told that I had to lose a little bit of weight. I thought, "Oh no. I'm going to have to starve myself, not be able to eat." I was really nervous because I like food. I signed up with a trainer. The first thing she said was,"Okay, you're not going to starve yourself because that doesn't last realistically. Sure you may get skinnier, but in a year you'll be done." We worked on my diet. It wasn't a diet, it was more of we changed my diet and my lifestyle of eating.
I was eating way more than I used to, it was just a lot healthier, a lot of salads, vegetables, protein, chicken, fish. We cheat sometimes. I have cake every once in awhile. It's about, as Trudi said, balance and working out and being healthy, feeding your body what it needs.
I have kind of an athletic body, but I know I try and make that work for me. My legs will be a bit more muscular than some girls. It's important not to compare yourself. You're in an industry where you're with the top skinny girls in the industry. Just be yourself. You're a model for a reason. It's important to be true to yourself. If a client doesn't like that, one client, don't get down. There's hundreds of other clients that will book you for who you are.
Definitely don't think you have to starve yourself because it doesn't last. The best models in the world Linda Evangelista, Cocoa Rosha, all the supers, they are awesome models because they're healthy.
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Unveiling the Benefits of Pool Exercises for Weight Loss
In a world increasingly attuned to fitness and wellness, the quest for effective weight loss strategies becomes paramount. While many individuals embark on rigorous gym regimens or restrictive diets, pool exercises provide a refreshing alternative that not only promotes fat burning but also enhances overall physical well-being. Water-based workouts offer unique advantages, such as reduced impact on joints, full-body resistance, and an engaging atmosphere, making them ideal for individuals of all fitness levels.
The buoyancy of water alleviates stress on the joints, making pool exercises particularly beneficial for those who may be dealing with injuries or obesity issues. Unlike traditional workouts that can lead to injuries from heavy impact, engaging in aquatic activities enables smoother movements and reduces the likelihood of strain. This aquatic environment allows for a full range of motion, promoting flexibility and strength while minimizing the risk of overexertion.
Moreover, the natural resistance provided by water can enhance muscle engagement. When you move through the water, your body faces constant resistance, leading to an effective workout even with relatively low intensity. This resistance requires your muscles to work harder, resulting in increased caloric expenditure. As you maintain your focus on posture and form, you not only tone muscles but also stimulate fat loss, creating a dual benefit that significantly enhances your weight loss journey.
However, the benefits don’t stop there. Pool workouts also incorporate cardiovascular training, an essential component of any weight loss program. Swimming and other water-based exercises elevate your heart rate, ensuring your body remains in the fat-burning zone. This elevation of heart rate, coupled with the resistance factor, positions pool workouts as an effective means of achieving and maintaining a healthy weight. In the following sections, we will delve deeper into specific pool exercises designed to facilitate weight loss and improve overall fitness.
Diving into Water Jogging for Weight Loss
Water jogging is a fundamental exercise that mimics the movements of running while taking advantage of the buoyancy and resistance offered by the pool. To perform this exercise, simply move through the water in a running motion. Your arms should mimic a natural jogging form, and your knees should be driven up high to maximize engagement. The water provides enough resistance to sculpt muscles in your lower body as you jog, leading to increased strength and endurance.
Water jogging is incredibly adaptable and effective for weight loss. By varying your pace and adding interval training—such as alternating between fast and slow jogging—you can amp up the intensity, leading to greater calorie burn. This exercise not only works the lower body but also targets core muscles, enhancing stability and strength. The low-impact nature of water jogging makes it suitable for individuals at various fitness levels, from beginners to advanced athletes.
Moreover, incorporating water jogging into your routine a few times a week can produce significant results. As you become more comfortable with the movements, consider introducing variations, such as sideways movements or backwards jogging. These variations engage different muscle groups and challenge your body in new ways. Whether done solo or as part of a group class, water jogging is a fantastic way to elevate your fitness, burn calories, and enjoy the refreshing environment of the pool.
Engaging Core and Cardio: Aqua Aerobics
Aqua aerobics combines traditional aerobic exercises with the resistance of water to create a dynamic and effective workout. Participants typically perform movements such as jumping jacks, leg lifts, and arm curls while submerged, which greatly enhances the intensity of each exercise. The water’s natural buoyancy allows individuals to perform high-impact moves without putting undue stress on their joints, making aqua aerobics ideal for weight loss and cardiovascular enhancement.
Classes are often led by certified instructors who guide participants through a series of routines designed to keep the heart rate elevated while simultaneously targeting different muscle groups. The rhythmic and communal atmosphere of aqua aerobics contributes to its popularity, as participants often find themselves motivated to push through the workout alongside others. The constant immersion in water also helps with regulating body temperature, allowing for a longer and more comfortable workout experience.
To maximize your weight loss results, aim to participate in aqua aerobics two to three times per week. Not only will you improve your cardiovascular fitness, but you will also see significant toning and strengthening of your entire body. Many participants find that they are able to make consistent progress in their fitness levels and weight loss goals by regularly attending these engaging classes.
Powerful Fat Burning with Water Resistance Training
Water resistance training offers a unique benefit by allowing individuals to use various tools such as aqua dumbbells, resistance bands, and kickboards to enhance their workouts. These tools add an additional layer of resistance, increasing the effectiveness of your workout and promoting muscle growth. By engaging in exercises like arm curls, leg extensions, and other strength-focused movements, you can target multiple muscle groups and significantly boost your metabolism.
The key to effective water resistance training lies in form and technique. It’s vital to maintain proper posture as you move through the water, ensuring that you engage your core muscles and utilize controlled movements. This not only helps in avoiding injury but also enhances muscle engagement, leading to better results. By progressively increasing the intensity of your workouts—whether by adding weights or increasing the speed of your movements—you can continue to challenge your body and promote fat loss.
Incorporating water resistance training into your weekly routine will not only aid in weight loss but also improve your overall strength and fitness. Many find that this type of training leads to quicker achievements in their physique goals due to the combination of resistance and flowing movements. Make it a point to dedicate at least one session a week to focused resistance training to experience optimal results.
Burning Calories through Aqua Zumba
Aqua Zumba creatively integrates the high-energy dance movements of traditional Zumba with the resistance of water, resulting in an enjoyable and highly effective workout experience. This exciting form of exercise allows participants to burn calories while dancing in a fun and social environment. Classes typically involve choreographed movements set to vibrant music, making the session feel less like a workout and more like a party.
The combination of dancing and water adds an element of fun that many people find appealing, making it easier to stick to your fitness routine. Aqua Zumba engages various muscle groups simultaneously, providing a full-body workout that helps tone muscles and improve cardiovascular endurance. The resistance of the water enhances the effectiveness of each dance move, ensuring that you’re not only dancing but also working towards your weight loss goals.
Participants are often surprised at how much they can sweat while having fun and enjoying the music. This energetic workout can be done at different intensity levels, allowing individuals to personalize their experience based on their fitness capabilities. By making Aqua Zumba a staple in your weekly exercise routine, you’ll likely find the fat melting away while enjoying the rhythm of the music in the pool.
Bringing It All Together: Pool Exercise FAQs
Incorporating pool exercises into your weight loss regimen opens up a myriad of possibilities for fun, low-impact workouts. It’s essential to understand how to optimize these exercises for the best outcomes. One prevalent question is, “How long should I work out in the pool?” Generally, aim for at least 30 minutes of moderate-intensity exercise, gradually increasing the duration as your fitness levels improve.
Another common inquiry is about frequency: “How often should I engage in pool exercises?” For best results, consider participating in water workouts three to five times each week. This can include a mix of the exercises described, ensuring that you’re consistently challenging different muscle groups and maintaining cardiovascular health. Staying consistent and varied in your routine will ultimately contribute to sustained weight loss and fitness milestones.
https://youtube.com/watch?v=krT2Rb9ar6U
Finally, potential participants may wonder if they need any specific swim gear. While traditional swimsuits and goggles will suffice, investing in water shoes can enhance grip and stability during exercises. Moreover, using accessories like aqua dumbbells, kickboards, and water belts can significantly improve your workout efficacy. Overall, understanding these factors will help you make informed decisions and ultimately enjoy the many benefits of water-based exercises in your weight loss journey.
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In this episode of The Dr. Gabrielle Lyon Show, I sit down with Dr. Mike Israetel, an exercise physiologist and co-founder of Renaissance Periodization, to break down the science of sustainable fat loss and muscle gain. We explore the essential strategies for transforming your physique without falling for quick fixes or fad diets. From macronutrient distribution to the critical role of resistance training, Dr. Israetel offers practical, science-backed guidance for anyone looking to optimize their health and fitness. From macronutrients to supplements, we cover it all!
We dive into:
- Why fat loss is often misunderstood and overcomplicated
- The key principles of calorie balance and macronutrient needs
- Strategies to preserve muscle while losing fat
- How to tailor your diet and activity level for sustainable results
- The revolutionary role of GLP-1 agonists like Ozempic
If you’ve ever struggled to make sense of dieting myths or want a clear roadmap to achieving your fitness goals, this episode delivers the tools you need to succeed.
Who is Dr. Mike Israetel?
Dr. Mike Israetel is a leading expert in exercise physiology and nutrition science. With a PhD in Sport Physiology from East Tennessee State University, he has dedicated his career to teaching evidence-based principles for fitness and nutrition. As the co-founder of Renaissance Periodization, he has helped countless individuals achieve their goals through practical and sustainable methods. Dr. Israetel is also a competitive bodybuilder, author, and sought-after speaker in the fitness industry.
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I Tried The 30 Day Keto Diet For Weight Loss
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