How High Intensity Training Can Help You Lose Fat

HIT workouts are performed in intervals of short, high-speed bursts followed by slower recovery sessions—switching between short sprints and light jogging, for instance.

Some other examples of HIT workouts include:

• Burpees
• Squat jumps
• Pushups
• Speed walking
• Lunges

Most intermittent exercises only require your body weight, although some can be done with small equipment like medicine balls and light weights. HIT can also save you time, as it is much shorter than most workouts.

High intensity workouts burn more fat

An average person burns 298-355 calories during a moderate 30-minute jog. Intermittent exercises, however, can burn the same, if not more, calories in less time.

HIT uses up most of your glucose and oxygen stores as energy. As your muscles refuel, they use stored glucose and fat from other parts of the body as energy.

Less demanding workouts only need minimal glucose, and typically your body uses stored carbohydrates as energy instead of fat. Studies suggest that intermittent exercise alters the sequence of metabolic function, shifting the focus from carbs to fat for energy.  

Another study discovered that people who performed HIT workouts lost 28.5 percent more weight than people who performed continuous exercises.

HIT continues burning fat after exercise

High intensity exercises burn fat hours after your workout ends. Since your body burns through all of its energy reserves during the workout, it continues burning fat to refuel the muscles. The demand for energy speeds up your metabolism, which results in more calories burned.

HIT also accelerates the production of various hormones, like testosterone and human growth hormones (HGH). With an increase in HGH and testosterone, your body can improve muscle mass, repair muscle tissue, and tone your muscles at a faster rate.

HIT improves your aerobic capacity

Intense activity rapidly raises your heart rate, which increases oxygen intake, improves blood circulation, and impacts your athletic performance.

As your muscles learn to better utilize oxygen, they won’t tire out as quickly during exercise. You’ll notice an increase in aerobic capacity and endurance, allowing you to work out longer and at higher speeds.

Is HIIE right for you?

HIT isn’t for everyone. The drastic change of pace can result in injury if you’re not conditioned for it. Before starting any HIT plans, consult your doctor to make sure it’s right for you.

If you’re new to HIT, it’s best to start out slow and work your way up. Experts recommend a 10-12-week conditioning plan of moderate-to-low intensity workouts to improve strength, flexibility, and endurance.

HIT is demanding, so it shouldn’t be done regularly. It’s better to perform them only a few times a week to avoid injury and allow your muscles to recover properly.

It’s also important to warm up prior to intermittent exercise and stretch afterwards to prevent muscle strains despite how short the workout is.

For more information about HIT and how it might fit into your fitness routine, ask the experts at Atlanta Body Institute. Co-founded by general surgeons Dr. Christopher Ibikunle and Dr. Angelina Postoev, our experienced team specializes in weight loss and surgical procedures.

Atlanta Body Institute has three locations in GA: Atlanta, Loganville, and Monroe. Contact one of our offices today to schedule an appointment or book it online.

Understanding Chronic Obesity

According to the US Centers for Disease Control and Prevention, obesity is an epidemic in this country. But being obese doesn’t mean you have to be a statistic. Taking control of your weight can lower your risk of serious health problems such as type 2 diabetes, heart disease, and stroke.

What is chronic obesity?

Obesity is defined as having an excess of fat with a body mass index of 30 or more. It’s a chronic and progressive condition that may be caused by a combination of genetic, environmental, or lifestyle factors. For example, some people may have a family history of obesity or being overweight; others may gain weight from eating an unhealthy diet and not exercising. As you gain weight, your hormones and metabolic processes may become unbalanced, leading to a dangerous cycle of even more weight gain.

Christopher Ibikunle, MD and the highly skilled team at Atlanta Body Institute are dedicated to helping people lose weight, regain their health, and live their best lives. They aim to educate and support their patients while offering bariatric surgical options that help them reach their weight loss goals sooner.

Don’t wait until it’s too late

If you’re obese and don’t seek to lose weight, you may not only be shortening your lifespan, but increasing your risk of cancer and other serious health conditions, including:

• High blood pressure – your body has to work harder to circulate your blood
• Heart disease – your arteries may get clogged and block blood flow to the heart
• Type 2 diabetes – you may develop insulin resistance and elevated blood sugar
• Arthritis – extra stress on joints like the knees and hips can cause inflammation
• Metabolic syndrome – a group of conditions including obesity, high cholesterol, and insulin resistance

Excess weight may even affect your quality of life, creating anxiety or depression or making it difficult for you to participate in activities you enjoy. If you’re obese and want to take control of your health, you have options.

What you can do about obesity

The backbone of losing weight is eating less and exercising more. Focus on fruits, vegetables, whole grains, and lean protein. Aim for physical activity every day, and set a goal so you have something to work toward. For example, try walking around the block without stopping, or simply walking for 15 straight minutes. It might be hard at first, but it will get easier as exercise becomes part of your regular routine.

How we can help

Each person is unique, so our weight loss experts provide recommendations based on your specific needs. If lifestyle changes and medication don’t work, Atlanta Body Institute’s bariatric surgeon, Dr. Ibikunle, can perform gastric bypass, gastric sleeve, or balloon procedures.

Don’t let chronic obesity keep you from living the life you want. We have offices conveniently located in Atlanta, Loganville, and Monroe, GA, so contact us today to schedule an appointment.

Are Varicose Veins a Health Risk?

If you’ve ever looked down at your legs and wondered if you needed to have them checked out because your varicose veins just don’t look good, you aren’t alone. According to the American College of Phlebology, up to 50% of women in America have varicose veins or a related disorder of the veins. Varicose veins also affect roughly half of the population over age 50.

What you really want to know is if your varicose veins are a health risk. Will they cause any problems other than cosmetic ones? The simple answer is, it depends.

What are varicose veins? 

Varicose veins are bulging, gnarled veins. Any superficial vein can have this condition, although it’s most common in your legs and feet because there’s greater pressure placed on your lower extremities. 

Arteries take blood from your heart to the rest of your body, and veins return the blood to the heart, so it can continue circulating through your body. The veins in your legs are working against gravity to get the blood all the way up to the heart, so they need pumps (muscle contractions in your legs) and tiny valves that keep the blood from flowing backward.

Varicose veins occur when these valves become weak or get damaged. If the valves no longer work correctly, the blood can pool in your veins, causing them to become enlarged and twisted.

What health risks can varicose veins cause?

Varicose veins can lead to other health problems as well:

• They can be the cause of spontaneous bleeding, which happens when a vein under a thin section of skin bursts.This usually isn’t serious, but bleeding should be treated. 
• They can also lead to superficial phlebitis, which is an inflammation of a vein. Symptoms include pain and swelling, and this can lead to a greater risk of deep vein thrombosis, which involves a dangerous blood clot in the vein.
• If a varicose vein doesn’t provide enough drainage of fluid from your skin, it can also cause a leg ulcer to form.

Should you see a doctor for varicose veins?

For many people, varicose veins are just a cosmetic problem—they don’t like the way the veins look. Others may experience some aching and discomfort, while still others need to be treated to keep more serious issues from occurring.

If you have mild varicose veins (such as spider veins, which are small veins close to the skin’s surface), you’re probably fine. If you have some discomfort, but it gets better when you stay off your feet or wear compression socks, you are likely okay as well. If, however, your condition seems to be getting worse no matter what you do – or if you just want peace of mind – you should see a doctor.

Dr. Christopher Ibikunle and the team at Atlanta Body Institute can conduct some painless tests to determine how severe your varicose veins are and if they may be causing any additional health risks to you. Once they have the results of these tests, they will be able to recommend the best treatment for you.

Call any of their Atlanta-area locations to schedule an appointment today!

STRUGGLING TO LOSE WEIGHT? CONSIDER A GASTRIC SLEEVE​

If you’re struggling to lose weight, you may want to consider one of the most successful weight-loss surgeries of all time. The gastric sleeve, or vertical sleeve gastrectomy, permanently changes the size of your stomach, so you eat less. You’ll feel fuller faster and for longer, setting yourself up for consistent and sustainable weight loss. 

What is a gastric sleeve?

The gastric sleeve is one of the most popular weight-loss surgeries available — more than half of bariatric surgery patients choose the gastric sleeve for their treatment. 

Put simply, the gastric sleeve is a way to induce weight loss by reducing the size of your stomach. With a smaller stomach, you physically can’t eat as much food, resulting in a reduced appetite and significant weight loss. Gastric sleeve surgery reduces the size of your stomach to about 20% of its original size. 

How does it work? 

The surgeons at Atlanta Body Institute perform gastric sleeve surgery under general anesthesia. You’ll be resting during your procedure and won’t feel a thing. Most of the time, our surgeons perform gastric sleeves laparoscopically — that means with minimally invasive techniques. During laparoscopic surgery, your surgeon inserts a light and a tiny camera along with the surgical instruments to cut away a portion of your stomach. A small, banana-shaped portion of your stomach remains, and your surgeon closes up the tiny incisions with sutures. 

In rare cases, your surgeon might determine that an open surgery is necessary. If that happens, your surgeon will perform the gastric sleeve procedure with a larger incision. 

What happens after gastric sleeve surgery?

After your gastric sleeve surgery, you’ll wake from the anesthesia in the recovery area. Your surgeon will give you detailed post-op instructions to follow, including a special diet that will help your stomach heal. It’s important to follow your doctor’s instructions to the letter. 

In terms of weight loss, you can expect to lose 50-80% of your excess weight after surgery, usually over the course of one to two years. For example, if you currently weigh 300 pounds and your body weight should be 150 pounds, you have 150 pounds of extra body weight. After gastric sleeve surgery, you can expect to lose 75-120 pounds. 

You have the most control over your total weight loss: By starting and sticking to an exercise plan and a healthy diet, you can maximize and sustain your weight loss. 

As far as recovery goes, most gastric sleeve patients return to work about two to three weeks after surgery. If you have an active job, you may need to wait longer. You can return to exercise and most other activities four to six weeks after surgery. Your doctor at Atlanta Body Institute will advise you on the best recovery timeline. 

Gastric sleeve success rate

Gastric sleeve surgery is one of the most successful weight-loss surgeries available with a two-year success rate of 95.1%, in regard to excess weight loss. 

To learn more about gastric sleeve surgery, visit our gastric sleeve FAQ. If you’re ready to take control of your weight and your health, call Atlanta Body Institute today, or schedule an appointment online at one of our three Atlanta area locations.

5 Reasons You Might Need a Hysterectomy

A hysterectomy is an operation that’s performed to remove your uterus.  Hysterectomies are the second most common type of surgical procedures performed on women in the United States. In fact, close to 500,000 of these procedures are performed on women each year. 

Depending on why the uterus is being removed, we may have to remove the Fallopian tubes and ovaries as well. Having a hysterectomy means that you won’t be able to conceive, and your menstrual periods will stop completely. 

Hysterectomies are only recommended when all other treatment options have failed. At Atlanta Body Institute, we want to ensure that you have all the information you need to make an informed decision about your health care. So, we’ve compiled this helpful guide to the five reasons that you may need a hysterectomy. 

Cancer

You may need a hysterectomy if you have cancer in your uterus, ovaries, cervix, or endometrium (the lining of your uterus that thickens during your period). In many cases, if the cancer has reached an advanced stage and spread enough, a hysterectomy can be the only treatment option.

Endometriosis

Endometriosis is an illness in which tissue that usually lines your uterus is instead growing outside of it. Endometriosis can result in severe pain, irregular periods, and even infertility. If you’ve already tried hormone replacement therapy and removal of the misplaced tissue to no success, then you may need a hysterectomy. 

Adenomyosis

Similar to endometriosis, adenomyosis occurs when tissue from the lining of your uterus grows into your uterine muscles. Symptoms include a thickening uterine wall, extreme pain, and severe bleeding. The condition generally subsides after menopause. However, if the problem is severe enough and if other more conservative treatment options don’t work, you may need a hysterectomy.

Infection 

Pelvic inflammatory disease (PID) is a bacterial infection that is normally treatable with antibiotics if detected early. However, if left untreated, it can spread, causing acute pelvic pain and irreparably damaging your uterus. If you have PID that has progressed to a severe point, you may need a hysterectomy.  

Uterine Prolapse

A uterine prolapse is a condition in which your uterus slips and sinks into your vagina. This can lead to pressure and discomfort in your abdominal area, urinary problems, and issues with your bowels. This is usually a problem that affects women who’ve had multiple vaginal deliveries, have experienced menopause, or are obese. 

If you have a medical condition that requires a hysterectomy, don’t wait for the issue to progress. Call us, or book an appointment right on our website today.