However, I know when I was in my "yo-yo diet cycle of hell" stage it wasn’t about losing pesky fat it was about learning how to have a good relationship with food. How to stop that cycle of on/off diet mentality, the binge eating and the poor body image. The truth is, at that time, I wasn’t in the right frame of mind to really learn what Leigh is trying to teach. I needed to first accept myself. Now that I broke the cycle I can appreciate her knowledge and approach it from the perspective of educating me instead of a quick fix.

Why am I telling you this? Well when Leigh contacted me I was hesitant to share he book. Not because I think it’s a bogus attempt at weight loss. On the contrary I think it’s a great collection of resources. But I know "old Roni" would drop tons of money to buy this thinking, "Yes! This is it…. I’ll just read this book and I’ll be in a bikini in no time!" But the truth is I’d read the book, get motivated for about a day and then go directly back to my old habits. Why? Because I wasn’t ready to learn what Leigh was teaching.

All of that being said I came to the realization that all of you aren’t "Old Roni’s." Some of you may be ready and interested in learning more. So why not go to the source and ask Leigh what she thought! Then you can make a educated decision.

So without further ado I present Leigh Peele…

Hi Leigh! Can you introduce yourself for those readers who may not be familiar with your blog.

My name is Leigh Peele. I am a author and trainer with a special focus on metabolism and fat loss both in training and research. Peoples general take and like of me is my straight forward approach. I tell it like it is but hopefully without ruffling too many feathers. I love learning, I love helping women, and I love my job.

You recently launched a eBook called Fat Loss Troubleshoot and share a wealth of information about losing weight and fighting fat. What do you think is the number one reason why people have such a hard time losing weight?

The top, the absolute top reason that people have a hard time losing fat is not understanding how it happens in the first place.If you took a bunch of 8 year old kids and threw them into a car and told them to drive the car and they kept running it into the curb and wrecking it, would you be surprised? No. You would say "aww they just don’t know how to drive." Well, the majority of people in America don’t know how to drive the fat loss "car" and it is this problem that I am hoping to help correct. It is kind of hard to blame them when they have "driving ed" teachers who are educationally challenge. If your readers take anything else away from this interview it should be that fat loss is not an opinion. Your APPROACH to fat loss can vary, yes. The method can be a huge variety, but the technical physical effect of fat loss, is not an opinion.

What do you say to clients who may struggle more with motivation then anything else?

It’s hard because at first I am like the parents who tell their children that Santa isn’t real. People get angry sometimes because I take away their excuses. Once that happens they have to face the harsh truth, and there is a lot of anger involved sometimes. The anger is no so much towards me, but society, and the lies they have been told. So the first thing I help my clients deal with is the reality of all the control that is in their hands I help them deal with the fact that they want their success or failure to be their own fault. This is truly one of the most important things you could have for motivation; being accountable for your actions.

After that then I try to understand the reason a person is trying to change their body. Let’s be honest, the majority of the time the reasons are deemed "shallow" reasons. We apparently should only lose fat, or change the way we eat for health. I don’t agree, or I have a different view of health. From a study aspect, those who feel better about how they look, and have a higher level of self esteem, have better overall health. Those who think fat loss is nothing but a society stuffed vanity fix can look at the facts.

Honesty is the best policy, you want to look hot in a bikini to turn your husband on, or you want to give the "I’m a hottie finger" to a guy that picked on your in high school? Well, you have my support, 100%.

Being someone who’s constantly struggling with emotional eating and a "healthy" appetite do you have any tips to help control hunger?

Hunger is a funny thing. There are so many different causes of "hunger" and fixes or tricks for them. In my book I discuss the five different labels of hunger.

1. Thirst Hunger
2. Addictive Hunger
3. Sugar Crash Hunger
4. Psychological Hunger
5. Hunger Pangs

Each hunger has its different reason ranging from thirst to actual physical hunger. There are some good tricks though that anyone can use to help when the moments come on. Teas, taking baths, eating more fiber, eating more protein, not over training, and getting more sleep.

The funny is physical hunger is very rarely felt and if anyone knows what I am talking about, they can think of the feeling in the pit of your stomach, the feeling of a little whoozy, sick to the stomach, and an actual "gnawing" feeling. That is actual physical hunger, and it comes slowly and with time.

Quick Tip: If you all of a sudden feel hungry, it isn’t hunger. ;)

How do you feel about diet plans, like Weight Watchers or South Beach?

I get asked this a lot actually. People think because of my forward approach that I am against these programs. The truth is that most programs in the mainstream market have their positives and negatives. Of the two, I would lean more towards South Beach because they encourage more whole foods and protein intake then Weight Watchers. However, Weight Watchers is a little better at tricking you into a deficit and you will likely see more physical weight loss.

My problem with these programs is they don’t actually tell you what you are doing, they try and seduce you into believing you aren’t dieting ,or that things are a way of life. "Stop dieting. Start living." The problem with this approach is that no one does, or should do Weight Watchers for life. Weight Watchers goal is to put you in a deficit of calories to lose fat. Being in a deficit, for life, is not living. Hence why it doesn’t work in the long term because like any sane person would, you stop the deficit. I can’t tell you how many times I sit and overhear conversations on dieting and fat loss and most of them lead to Weight Watchers and Jenny Craig. They always say this phrase "Weight watchers worked pretty well the last time I did it, I am going to give it a run again." If it worked so well before, why are you doing it again?

Now, let me say that if you just feel off the wagon, knew exactly why you re-gained the weight, and just like their points/portion system then that is fine, that is one thing. However, the majority of people don’t get it, they don’t understand why it worked when it did, and are going through it all over again blind. That is my problem with those type programs, their lack of telling you straight out how it is, and why you are doing their method.

Knowing that you are a personal trainer "to the stars" :) What do you say to the everyday busy mom who struggles with time management, stress and motivation? Do you have must share tips for them (me)?

One of the best tips, for anyone, is to understand weight loss and health are two completely different things. Yes, they can go hand in hand. For example, if you are obese losing fat can certainly lead to a better well being. However, there is nothing healthy about losing weight. The goal is to deprive and turn to your storage for energy and use. If you look in the wild, winter is not exactly the best time for spunky animals. They are weak from low food intake. The best tip to lower stress is to not add it as much as possible. If you want to train great, but be smart about it,, and do only what you have to do to get caloric burn. Focus on sleep, good foods, laughing, etc. All that hinky seeming "holistic" stuff does have truth in the aspect of stress management. Studies show time and again being less stressed out always leads to better dietary compliance. Will getting a massage or 8 hours of sleep cause you to magically lose fat or help if you are stuffing too much food? No, but it will help you not stuff in the first place.

The take home point is take time for you, and only do what you have to. If you can lose fat without training because you move enough in a day, then don’t worry about the gym. Screw it, take that extra hour, and go shopping or just relax instead.

Thank you so Much Leigh! Knowing your stance on these topics really helped me get a better understanding of your approach to weight loss!

If you are interested in Leigh’s information click here to order her eBook Fat Loss Troubleshoot. Also be sure to check out her blog AvidityFitness.net

Unless you are reading this on Roni's Weigh or your RSS reader, it is stolen content!

To accomplish the "shrink" I was super strict on my diet and I started to realize for me to maintain that body weight and stay slim I was going to have to add more activity. I also knew that just because I achieved the "thinness" I longed for my entire life that didn’t necessarily mean I was "healthy". Something was missing.

Many people may think that when they reach there goal weigh, or ideal size that all of a sudden they will be happy with themselves and confident in there new body. That everything will just fall into place and all will be right with the world. Maybe that happens for some (although I doubt it) but for me, I still lacked the confidence I thought weight loss would provide. I was still very body conscious.

About a year and half after reaching my goal weight I started working out regularly. I didn’t start going to the gym to lose weight, I started because I thought it was a piece of the bigger fitness puzzle and that is what I’m now after.

I knew that just because I was "thin" now didn’t mean I was healthy. So I signed up for the local YMCA. I started doing basic routines, treadmill and the nautilus machines. Within months I moved to classes and free weights. At 31 years old, I learned to LOVE working out! Tell that to the 20 year old version of myself and she’d laugh you out of the room.

To my surprise, the exercise I gravitated the most towards was weight training. There was just something so empowering about lifting weights. At first, I was scared to walk into that intimidating free weight room with all the muscle bound, testosterone filled athletes but I took the leap and never looked back.

With my new found love of working out and weight training came a confidence I really didn’t know I had. In the last year I’ve watched my body change. Even though I’m about 12 pound heaver then my lowest weight I’m more confident and happy with my body then ever, especially my upper body. I feel strong and healthy no just "thin" and I think there is a big difference between the two.

Not being an expert on the subject I thought I’d ask a personal trainer about the connection between body image and weight training plus get some of the my own personal fears, concerns and questions out of the way.

Please welcome Andy Dick from Optimum Results!

Roni:

Hi Andy! Before I ask away I was wondering if you could tell us a little about yourself and your personal trainer-ness. ;~)

Andy:

Well, I have been nationally certified through A.C.E. for the past 8 years or so as a personal trainer as well as a Lifestyle and Weight Management Consultant. I run a small fitness company that specializes in all varieties of in-home health services, training, yoga, pilates, aerobics, massage, etc… I personally believe in a lifestyle that incorporates everything you like in moderation. Trying too hard at something that does not fit your lifestyle or personality rarely results in long term success. I also believe in real life goals: training for a 5K, looking good in your wedding dress, fitting in the same size you wore in college, etc… While these goals generally incorporate weight loss, it is much easier to focus on something tangible than a number.

As for myself, I have always been active in team sports, soccer, hockey and volleyball notably. Even now, I stay active as a semi-pro beach volleyball player on the Jersey Shore as well as actively cycling. And I just completed my first sprint triathlon with one of my clients.

Roni:

OK, here’s goes. Do you know of any studies that link weight training to body image? Especial for women. Would you recommend weight lifting for your female clients?

Andy:

There are countless studies that link any and all types of exercise to positive body image. While many studies in this area will tend to focus on women, I do not feel that there is much difference in the mindset between men and women. As a general rule, if you do something that you perceive to be good for you, you will feel good about it, and the intended results will be magnified. The same can be said in the opposite direction, unfortunately. How many people “feel fat” after one huge dessert?

I recommend strength training for anyone of both genders, any age, and any limitations. The positives are endless. Increased muscle mass will lead to fewer injuries, increased energy throughout the day, increased physical performance, fewer aches and pains, better physical performance, and a more efficient body just to name a few. Under the correct supervision, every person can achieve each and every one of these benefits. And there are very few negatives. Initial soreness if not done correctly and the occasional pulled muscle is about all there is to worry about.

Roni:

As a women should I fear "getting bulky" by lifting heavy weights? I’ve heard that lifting less weight for more repetitions helps you stay lean but higher weights will bulk you up, is that true?

Andy:

Not at all. The misconception of getting bulky has been around forever. The fat in a woman’s body is not naturally intended to build that much muscle mass without really trying to. Multiple lifting sessions per day followed by the correct supplements will help some women develop larger than normal muscle mass. However, even with that dedication, your genetics will probably not allow too much growth in this way. However, it is important to note that any positive from strength training is a result of increased muscle mass. Toning, “being cut”, “having a 6-pack”, or just trying to look a little better, all comes from the same principal: less exterior fat and more visible muscle.

As for the type of workouts most women should concentrate on, it will probably vary dependent on the goals of the individual. However a basic workout should focus on all the major muscle groups and aim for 10-15 reps with a minute break in between each set. Doing a set over 15 is generally not any more effective. Simply adjust the weight being used so that 15 is a difficult set. True bodybuilders will aim for sets of 2-6 of maximal weight with longer breaks. This is not particularly efficient for a normal person, regardless of gender.

Roni:

How many weight training sessions should I shoot for in a week to achieve a good level of physical fitness?

Andy:

Once again, this will probably vary from person to person, but a good rule of thumb is 2-3 training sessions of 45 minutes each week in addition to 2-3 cardio sessions of equal length. Note that cardio can be done on different days, or before or after strength training. It is important to have one pure rest day per week from exercise. While there are some goals where cardio or weights may dominate the program, it is never good to completely abandon either.

Roni:

Is there a difference between the nautilus machines and the free weights?

Andy:

A little. There was a time when weight machines were not very ergonomic. However, most newer equipment does a good job of mimicking free weights. Free weights forces the body to work equally on both sides, regardless of the exercise. If possible, use machines that allow for bilateral movement (both arms work independently of each other) This avoids allowing your dominant side to do the majority of the work. However, machines are much safer to use, as they contain safety features. Also, remember that variety is key. So mix it up.

Roni:

Ok, this may be a stupid question but I really like to workout my upper body but not my lower with weights. I do run and take step classes, do I still have to weight train my lower body? Are my other activities enough?

Andy:

It is important to remember that you do not turn fat into muscle. Also, cardio is a completely different exercise than strength training. It is like comparing sprinting 50 yards to running a marathon. Therefore, jogging on the treadmill will give you a moderate amount of toning for your legs. However, the fat burn you receive through jogging occurs equally throughout the body. Some classes may give you a little bit more strength training, but not enough. Therefore, you should never substitute leg exercises with cardio. It is not effective in any way long term.

Roni:

My weight is up since weight training. Is the old adage "muscle weighs more then fat" true? How can I tell the difference between gaining muscle and gaining fat?

Andy:

This is true, sort of. Muscle is denser than fat, therefore it does weigh more. But remember that you are not turning your fat into muscle. So cardio burns your fat away, as does a good lifting session. The strength training builds muscle separately. This muscle may weigh a tad more, but it is easier to lose a pound of fat than it is to gain a pound of muscle. So I would not worry too much about this.

I know everyone likes to scale watch, but I would prefer that clients start with a body fat percentage baseline and monitor this instead. A body fat reading is the most effective way to determine how much fat has been lost and/or muscle gained. Or better yet, monitor how your clothes fit. Unless you plan on walking around in a t-shirt with your weight and body fat printed on it, who will really know. It is more important to look and feel good than to have great numbers.

Andy, I’d like to thank you SO MUCH for clearing up some of my weight lifting concerns and helping me spread the word about exercise! :~)

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