Fitness Plateaus

If you are going to lose weight (or gain it for that matter) it is still basically "calories in and calories out".  'Calories in' refers to the calories you consume during a day with whatever you eat.  'Calories out' refers to the calories you burn during the day doing whatever you do during the day.

Today we'll talk about the 'calories out' part of the equation..that is the calories you burn off during the day doing your daily activities.  Many patients tell me they feel like they 'hit a wall' with their work out routine and it no longer seems as effective as it once was.  So, let's talk about "fitness plateaus"….

It is a fairly well recognized fact that in order to get the most benefit from an exercise routine you need to vary it.  While most patients are aware of this fact at an intellectual level many don't put it into practice (and I would have to put myself in that category!).  As an aside I would mention that what motivated me to cover this topic is I noticed I have been doing the same exercise routine for the last 6 months or so and it seems like I have "maxed out" on the benefits.  I figured that if it is happening to me it is probably happening to a few of you as well.

My last newsletter was about establishing the right habits in order to be successful in your weight loss goals.  One habit I can suggest that will definitely have you be successful in losing weight (and keeping it off) is a good exercise routine that you constantly vary.  So, how do we 'vary' our routine?

There are actually multiple ways to vary your exercise routine.  Today I'll discuss several that I think would be easiest for most patients, but if you have any questions about something you are doing, feel free to email me or we can discuss it in the office.

The first (and most basic) is not doing the same routine every day.  For example, lets say you exercise 3 times per week (four is better, but for this example I'll use three)…first day is aerobics (exercise bike, treadmill, stairmaster, brisk walk in the local park etc), second work out for the week is 'resistance' work (working with weights to maintain, or better yet, build muscle mass) and then your third work out could be combination of aerobics and resistance, for example a Pilates  or yoga or "abs" class (class for developing your abdominal muscles), playing tennis, racquetball, bowling, Zumba, kick-boxing, swimming, etc.  You get the idea….key thing is that each work out is different.

One day you are working on balance and co-ordination, the next strength and the next aerobics etc.  Each work out 'stresses' your body in a slightly different way, this forces your body to adapt and get stronger and fitter to handle the stress of each type of work out.  This kind of 'stress' by the way is the 'good' kind.  We tend to always think of stress as a 'bad' thing but the 'stress' of a constantly changing exercise routine is what leads to an even higher level of fitness.

This is one of the reasons why sports and games (for example basketball, soccer, volleyball, tennis) are great ways to stay fit.  First off, they're fun(!) and second the dynamic nature of a game is constantly stressing and testing your body in new and changing ways, which will lead to higher levels of fitness.

If you are a member at a fitness club and you like taking the classes that are offered, a very simple way to vary your routine is to take a different class each time you are there.  Another thing  you can try is every several months or so buy several sessions with a personal trainer, they can usually suggest some new exercise routine that you would not have thought of on your own.  Then once you have maxed out that routine try a new trainer and a new routine.

Anyway, I hope I have given you some food for thought about how to not get in a rut with your exercise routine and keep it fresh!  Next up is our patient, Glynn Fluitt and his (always entertaining and insightful) blog, this week talking about making and breaking habits.






From the Gut... by Glynn Fluitt
Mr. Fluitt is a patient, member of the Century Club and graciously contributes his thoughts and insights as a patient, a champion and an advocate for us all!


Making and Breaking…


I'm bored right now. Have I said that before? I don't know, but I am!


I woke up early today and got through my morning routine. This put me on the train platform about 15 minutes earlier than normal.


As I was walking (the quarter-mile) to the train station I thought "I'll go down to the bakery and get a bagel with a little bit of cream cheese." I haven't had one of those in several months. Then I started dreading that choice.


So I thought, I'll go to my local DDonut place and get a flatbread egg sandwich. That's healthier, right?


That made me start a dialog with myself. Was I really even hungry? What did I eat last night? How about all of yesterday? I had a couple of bad things (half a vending machine bag of Famous Amos chocolate chip cookies, for example) but lunch was healthy.


Yesterday was stressful so I'd had a 100 calorie bag of puffed potato chips and a diet coke on the way home. Last night a few low fat wheat crackers with cheese. I'd gotten home late, so that's what I fell asleep with in my tummy.


Long story? The ending is that "I'm not hungry!!" I had extra time and felt like I needed to fill it. How wrong is that mindset?!?! This is all about changing habits!!


I've started txting back and forth with a (new) friend who just had her weight loss surgery on July 25th. She's doing well, but she's scared to
death. How can she be sure that she's not still going to be fat the rest of her life? (She actually asked me that! I told her "shut up"! — well was actually more supportive than that 🙂 ).


So, she joined a gym. She worked with a trainer on one day, worked in the gym herself the next (and pulled a muscle) and is working with the trainer again today.


She's trying to force herself into new habits. Out of fear? Maybe. But I know how she feels. "Never again will I join the population of the morbidly-obese!!!" is my mantra.


So here are two habits. One in the making ("got to go to the gym") and one in the breaking ("got to get something to eat!"). "Making" and "Breaking" are both hard to accomplish, but I bet she'll have an easier time developing hers than I will demolishing mine! It is a constant struggle that results from nearly a half century of eating whatever/whenever I wanted.


But I'm winning! 🙂


Pretty soon, she's going to be joining me in my mantra!


Follow me @BariatricDude


And thanks for reading.



Glynn Fluitt


(via Blackberry)





 As with any recipe featured in our Nutritional corner, check with either myself or Anna to ensure it is appropriate for your current pre or post surgery nutritional requirements.



Cottage Cheese Bake




    2 cups low fat or fat free cottage cheese 2 whole eggs
    10 oz pack of frozen spinach (thawed and drained)
    u00BD cup Parmesan cheese


    Preheat oven to 350u00B0 F
    In large bowl, mix together all ingredients well.
    Place evenly into 9×13 pan
    Bake for 20-30 minutes or until cheese bubbles on outside.
    Let sit 5 minutes before serving.
    Season to taste with salt, pepper, and garlic as desired.



Total calories: 78
Total fat: 3 g
Total carbohydrates: 3 g
Dietary Fiber: 1 g
Sugars: 2 g
Protein: 11 g


Click Here for More Recipes to Enjoy!     

Upcoming Free Informational Seminars

The next Free Informational seminar  at our Millburn office is on Wednesday September 18th starting at 6:30pm.  Dr. Yurcisin leads the discussion on weight loss, your surgical options and "Is 'Bariatric Surgery is Right for Me?

 Dr. Bilof leads the Toms River seminar on Thursday September 12th 2013 starting at 5:30pm. Please be sure to invite friends to attend – promise it makes a difference to Pay it Forward! If you cannot make the upcoming seminar, be sure to check out future dates on our website:

In This Issue From the GutMarisol's Nutritional CornerEnd Quotes

Florham Park Surgery Center COE facility

 GSBWC performs procedures at St. Barnabas Medical Center, an accredited Center.

September  2013 Team Happenings!

Help us Celebrate our September Birthdays:
Dr. Yurcisin – 9/8
Gera: 9/11
Dr Bilof: 9/23

people in arms


1% club  

Help your friends, family and colleagues join the 1% club and permanently cancel their membership in the 99% club.



" Never believe that a few caring people can't change the world. For, indeed, that's all who ever have"   — Margaret Mead   


Pay It Forward 2013
We will adding a new section to our website:
BIZ BUZZ?? (Please Help Us with a Great Name for the New Section on our website dedicated JUST to Patient's business):
 allowing patient's to list their businesses on our site! We know so many up to good things, creating businesses and taking on their dreams and want to give you an opportunity to let others know what you are up to in life!
If you are interested in your business being featured on our website, please email Laurie at: to get started.


Upcoming Dates and Locations of Support Group in Your Area:

 Support Group attendance and participation is an important part of keeping and maintaining your health and weight goals!

Next Support Group at the ACC in Livingston NJ is 9/11/13 from 6pm-7:30pm.
Monmouth Medical Center in Long Branch, NJ Support Groups on 4th Thursday of every Month from 7pm-9pm. Registration required. Call 1.888.724.7123.

Thanks For Trusting Us with Your Health!

End Quotes:  

"If you run into a wall, don't turn around and give up.  Figure out how to climb it, go through it, work around it" —  Michael Jordan

"Many of life's failures are people who did not realize how close they were to success when they gave up" —Thomas Edison

" If you always put limits on everything you do, physical or anything else, it will spread into your work and your life.  There are no limits, only plateaus. You must not stay there, you must go beyond them"— Bruce Lee


"Consider the postage stamp: its usefulness consists in the ability to stick to one thing till it gets there"—  Josh Billings   


 Yours in Good Health,  
  Michael Bilof, MD
 Basil Yurcisin, MD


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