Athleta, the Sonoma County based women's sports and active apparel brand, has signed on as the new title sponsor for Iron Girl. With 13 events nationwide, ranging from 10K/5K to half-marathon, duathlon and triathlon, the Athleta Iron Girl Event Series empowers females of all ages to lead a healthy and active lifestyle.
Also-Trek is the official bike sponsor of the Iron Girl Series.
I hope you enjoy my latest article in the Free Iron Girl Newsletter.
Training for Weight Loss
Marni Sumbal, M.S.
The 2011 Athleta Iron Girl Event Series is rapidly approaching; do you have your mind set on a race? Participating in an athletic event can be an excellent way to increase fitness, overcome physical and mental obstacles, reduce risk for illness and improve cardio-respiratory endurance. Training with a set goal in mind, rather than resorting to compulsive exercise or extreme calorie restriction, can also be a great way to lose or maintain weight.
However, with time, the dramatic weight loss you saw when you started training will reach a plateau. As you get deeper into a training plan, your lactate threshold, strength, speed and endurance capacity will increase as your body becomes a well-fueled, efficient machine. Overall, this will be beneficial to your fitness, but your body will not respond to the physiological demands of training like it did in the past.
To avoid this dreaded "weight plateau," change your current routine (both cardio and strength training) to include more short, high-intensity intervals or workouts. Additionally, be sure to give your body adequate rest, not only during workouts, but during the week. A well-rested body will be able to respond more favorably when it comes to adapting to the physiological demands of training.
When it comes to your daily diet, take time to prioritize your individual pre-, during (if needed) and post-training nutrition to help prevent fatigue and assist in both performance and strength gains. Keep in mind that as your training changes, so must your daily diet. Pay attention to the intensity and duration of each training session, which will help in planning your sports-nutrition strategy and meeting your individual weight (and training) goals in line.
Marni holds a Master of Science in Exercise Physiology, is a Certified Sports Nutritionist (CISSN) and holds a certification by the American Dietetic Association in Adult Weight Management. Marni is a Level-1 USAT Coach and is currently pursuing a registered dietitian degree. She is a 4x Ironman finisher and has qualified for the 2011 Ironman World Championship. Marni enjoys public speaking and writing, and she has several published articles in Lava Magazine, Hammer Endurance News, CosmoGirl magazine and Triathlete Magazine, and contributes monthly to IronGirl.com and Beginnertriathlete.com.
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