Will you be physically and mentally able to enjoy time with your loved ones?
You're aware of the importance of a healthful diet including lots of fruits, vegetables, and whole grains. You've heard it stressed before about getting regular, vigorous exercise.
There are plenty of reasons to get fit. Yet, maintaining motivation for weight loss over a long period of time can be very hard. Knowing the facts will boost your weight loss motivation every day. Remember these 5 weight loss motivation tips:
Weight Loss Motivation Tip #1 - Live Longer
The truth is revealed. Fit people live longer. This is great news, especially if you're having a hard time shedding every ounce of your unwanted weight.
Whether you're fit, or not, start with even small changes. Just by adding healthier food choices and more exercise to your goals, you can save your life.
Weight Loss Motivation Tip #2 - Maintain a Sharp Mind
Physical activity may be the key to keeping your brain young. In fact, how mentally sharp you remain in old age is linked to your fitness level.
In the Scottish Mental Survey of 1932, 460 men and women were given mental and physical tests at age 11, then 79. Those with the highest fitness scores were more likely to score similarly on the mental skills test at both ages. So, the more fit they were in old age, the more mentally sharp they remained.
Fitness is an important part of your mental growth at any age.
Weight Loss Motivation Tip #3 - Fight Depression
Ever wondered why depression is considered a medical issue? Depression results from an imbalance in brain chemicals that carry signals between nerve cells.
Physicians also realize the link between depression and obesity.
The best way to fight those "sad" chemicals is by staying active.
Getting fit is a great way to chase away the blues naturally.
Weight Loss Motivation Tip #4 - Relieve Stress
Stress is your body's natural response to tough situations. When you feel stressed, your body produces chemicals that prepare you to fight or run.
A little stress is necessary. But if you never allow your body to get rid of those chemicals, stress can cause harm over long periods of time.
Your body responds to stress by slowing down digestion, releasing sugars and fats into your blood stream to provide fuel, releasing chemicals to help your blood clot, raising your heart beat, perspiring, increasing your breathing, and tensing your muscles.
Working out is one of the best ways to help your body relax and recover from that adrenaline rush.
Weight Loss Motivation Tip #5 - Boost Energy
If you bought a new car, and the seller told you to use only premium gas to keep it functioning properly for years to come, would you do it?
Food and exercise are your body's fuel. If you're taking your health for granted today, and praying you'll be fine tomorrow, your body may be running on unleaded fuel.
Start reaching for the premium fuel! Yes, there is a higher cost.
Living a long, healthy life with your loved ones is priceless. You're definitely worth it!
These are 5 life-changing reasons to get fit. Remember, fitness is a life-long commitment.
Consider adding some weight loss motivation books and tapes to your personal library to fuel your determination. Change your thinking, and accomplish your goals.
Motivation and weight loss can work hand-in-hand to save a life - Yours!
GOOGLE SEARCH
Saturday, January 19, 2008
Tuesday, October 02, 2007
How to Get That Flat Stomach
Most people want to look their best, especially during the warmer spring/summer months where most people dress on the lighter side. To look your best, many people focus on strengthening and tightening up their stomach muscles. If you look even a little bit, you can find many stomach muscle exercises to consider for your exercise program. So which exercises would be best for you?
There are a couple of things to consider before choosing the actual exercise program to strengthen and shape your midsection. The first thing is you need to do is pick a program you are really willing to complete and stick with, since no exercise program will have any benefit long term of you don't keep it up. The second thing to consider is to choose a set of exercises that work all the various muscles groups that form the abdomen from the obliques to the upper and lower abdominal muscles.
Stomach crunches have always been a popular and effective stomach exercise. Regular crunches work the front stomach muscles while side crunches work the obliques. Crunches are not perfect though, and for some can cause back and neck strain.
A crunchless crunch exercise is a lower abdominal core exercise where the intent is pull the lower abdominal muscles at the belly button inward toward your spine and hold for 10 seconds. This really works those lower muscles that you probably did not even know where there. This type of exercise is done while kneeling or when lying on your stomach. This exercise also eliminates the back and neck strain you may get with a normal crunch.
A long arm crunch involves lying on your back and with knees bent and feet flat. Put your arms straight back as if to reach over your head and then contract your stomach muscles slowly and lift your arms head and shoulders off the floor to about a 30 degree angle. Hold this position for a few seconds and then slowly go back to your original position. Rinse and repeat for a set.
The hip lift involves lying on your back with arms at your sides and palms up. Then lift your legs straight to about a 90 degree angle to your torso and hold. Now contract your lower abdominal muscles at your belly button to your spine. At the same time, lift your hips off the floor to a height of 2-3 inches and hold there, your legs still being held straight upward. after a few seconds lower your hips back to the floor and then repeat the cycle for a set.
Another good stomach muscle exercise involves laying flat on your stomach with legs straight and arms extended above your head. Now, raise your body up with hands clasped together as if you were doing a push up. Hold this position for as long as you can stand it and repeat as desired. This exercise strengthens your whole stomach.
The Pilate's workout offers a good stomach muscles exercise because each Pilate exercise focuses on strengthening the core of the body otherwise know as your stomach muscles. Almost every movement in Pilate's will work the stomach muscles directly or indirectly so Pilate's is a good choice to consider.
There are other stomach muscle exercises out there not mentioned here that are good as well like the vertical leg crunch and the torso twist. If you are serious about working and strengthening your abdominal muscles you will find it advantageous to try several different stomach muscle exercises to find which ones work best for you.
There are a couple of things to consider before choosing the actual exercise program to strengthen and shape your midsection. The first thing is you need to do is pick a program you are really willing to complete and stick with, since no exercise program will have any benefit long term of you don't keep it up. The second thing to consider is to choose a set of exercises that work all the various muscles groups that form the abdomen from the obliques to the upper and lower abdominal muscles.
Stomach crunches have always been a popular and effective stomach exercise. Regular crunches work the front stomach muscles while side crunches work the obliques. Crunches are not perfect though, and for some can cause back and neck strain.
A crunchless crunch exercise is a lower abdominal core exercise where the intent is pull the lower abdominal muscles at the belly button inward toward your spine and hold for 10 seconds. This really works those lower muscles that you probably did not even know where there. This type of exercise is done while kneeling or when lying on your stomach. This exercise also eliminates the back and neck strain you may get with a normal crunch.
A long arm crunch involves lying on your back and with knees bent and feet flat. Put your arms straight back as if to reach over your head and then contract your stomach muscles slowly and lift your arms head and shoulders off the floor to about a 30 degree angle. Hold this position for a few seconds and then slowly go back to your original position. Rinse and repeat for a set.
The hip lift involves lying on your back with arms at your sides and palms up. Then lift your legs straight to about a 90 degree angle to your torso and hold. Now contract your lower abdominal muscles at your belly button to your spine. At the same time, lift your hips off the floor to a height of 2-3 inches and hold there, your legs still being held straight upward. after a few seconds lower your hips back to the floor and then repeat the cycle for a set.
Another good stomach muscle exercise involves laying flat on your stomach with legs straight and arms extended above your head. Now, raise your body up with hands clasped together as if you were doing a push up. Hold this position for as long as you can stand it and repeat as desired. This exercise strengthens your whole stomach.
The Pilate's workout offers a good stomach muscles exercise because each Pilate exercise focuses on strengthening the core of the body otherwise know as your stomach muscles. Almost every movement in Pilate's will work the stomach muscles directly or indirectly so Pilate's is a good choice to consider.
There are other stomach muscle exercises out there not mentioned here that are good as well like the vertical leg crunch and the torso twist. If you are serious about working and strengthening your abdominal muscles you will find it advantageous to try several different stomach muscle exercises to find which ones work best for you.
Monday, July 23, 2007
Use Fat Burning Foods For Effective Weight Loss
Nobody likes to diet. But what if you could make tasty meals yourself that would speed up the process of losing weight? By combining 'negative calorie' fruits and vegetables into salads and other dishes at mealtime, you can accelerate your weight loss in a delicious way.
Negative calorie foods are not new and have been discussed in weight loss circles for years. They are essentially fruits and vegetables that make your body use more calories to digest than they contain themselves. When you eat them as part of your diet, the net result is a negative calorie balance. This will help you lose weight faster.
Here is a short list of popular negative calorie fat burning foods:
* Asparagus
* Apples
* Beets
* Broccoli
* Cabbage
* Carrots
* Cauliflower
* Celery
* Cucumbers
* Garlic
* Grapefruit
* Lettuce
* Oranges
* Papaya
* Pineapples
* Raspberries
* Spinach
* Strawberries
* Turnips
* Zucchini
As you can see there are many fat burning foods to choose from. The way to achieve faster weight loss with these foods is to eat more of them more often. Let's explore your options for the many ways to include them in your diet. First pick out the vegetables from the list that you like to eat. Write them down on a piece of paper. Then list your favorite fruits below them on the same piece of paper.
Your objective is to use as many of your favorite fat burning foods incorporated with the other foods you prepare. For example, when you eat your daily salad incorporate as many fat burning foods as you can to make a tasty salad for yourself. You can start with lettuce, add shredded carrots, a few cucumber slices, sliced or diced apples and maybe a little pineapple. On the side you might add a few strawberries and a couple pieces of celery.
For a snack you can make sugarless Jell-O with shredded carrots included. Another good snack is your own special fruit salad prepared ahead of time. You can top it with a sugarless whipped cream. Be creative. Find ways to use garlic in your cooking instead of salt. Use fat burning vegetables as the complementary ingredients when you cook your meals. You will soon become accustomed to using these foods first in your meals.
By their very nature, you can eat as many of them in your diet as you wish. The more of these foods you eat on a daily basis, the more weight you can lose and keep off. Remember to also eat other sensible low fat foods and protein to stay healthy. Never go on a crash negative food diet only. The idea is to increase your use of these foods, not to replace your total diet with them.
A well-rounded lifestyle that includes the right foods and exercise will result in you reaching your goal weight faster. Fat burning foods can be your secret weapon in the battle of the bulge. It's a tasty way to lose those unwanted pounds.
Negative calorie foods are not new and have been discussed in weight loss circles for years. They are essentially fruits and vegetables that make your body use more calories to digest than they contain themselves. When you eat them as part of your diet, the net result is a negative calorie balance. This will help you lose weight faster.
Here is a short list of popular negative calorie fat burning foods:
* Asparagus
* Apples
* Beets
* Broccoli
* Cabbage
* Carrots
* Cauliflower
* Celery
* Cucumbers
* Garlic
* Grapefruit
* Lettuce
* Oranges
* Papaya
* Pineapples
* Raspberries
* Spinach
* Strawberries
* Turnips
* Zucchini
As you can see there are many fat burning foods to choose from. The way to achieve faster weight loss with these foods is to eat more of them more often. Let's explore your options for the many ways to include them in your diet. First pick out the vegetables from the list that you like to eat. Write them down on a piece of paper. Then list your favorite fruits below them on the same piece of paper.
Your objective is to use as many of your favorite fat burning foods incorporated with the other foods you prepare. For example, when you eat your daily salad incorporate as many fat burning foods as you can to make a tasty salad for yourself. You can start with lettuce, add shredded carrots, a few cucumber slices, sliced or diced apples and maybe a little pineapple. On the side you might add a few strawberries and a couple pieces of celery.
For a snack you can make sugarless Jell-O with shredded carrots included. Another good snack is your own special fruit salad prepared ahead of time. You can top it with a sugarless whipped cream. Be creative. Find ways to use garlic in your cooking instead of salt. Use fat burning vegetables as the complementary ingredients when you cook your meals. You will soon become accustomed to using these foods first in your meals.
By their very nature, you can eat as many of them in your diet as you wish. The more of these foods you eat on a daily basis, the more weight you can lose and keep off. Remember to also eat other sensible low fat foods and protein to stay healthy. Never go on a crash negative food diet only. The idea is to increase your use of these foods, not to replace your total diet with them.
A well-rounded lifestyle that includes the right foods and exercise will result in you reaching your goal weight faster. Fat burning foods can be your secret weapon in the battle of the bulge. It's a tasty way to lose those unwanted pounds.
Saturday, June 02, 2007
How To Lose That body Fat
Here are five tips to help you keep the weight off. If you don't think you are in the right frame of mind to implement all five right away then pick one today, right now, and just get started. No matter how you go about your weight loss journey, you have to remember to HAVE FUN or you will just continue to pile on the pounds.
1. Attitude IS Everything
If you went into last year's holiday season thinking you could eat like a wolverine and worry about it in January, well, how's that working out? Swimsuit season is right around the corner.
2. Eat exactly what you need
You should aim for a comfortable feeling of satisfaction at every meal. Besides, you can enjoy your meal and feel great afterwards too. This tip alone can save you hundreds of calories per meal. If you want to try all the courses, have smaller portions of everything you really want.
Give up the couch this summer and get out the spandex. If you really can't get to the gym, do a few exercises at home or go for a walk. It won't just burn calories; it will keep you in touch with your desire to get skinny and healthy. You know the routine; use the steps, park farther away. No matter what you chose remember that a journey of thousand miles begins with the first step!
4. Trash Day
You just had to buy the Doublestuff Oreos because you had a coupon right? Time to clean out the cabinets. This is the single best tip you can put into place today. Why? Let's say you are watching reruns and you get the craving to eat the entire pint of Ben & Jerry's Cherry Garcia, if you don't have it in the house then you are less likely to get in the car and go get it.
5. Relax!
Stress makes us do crazy things to our bodies like smoking, drinking, and oh yes, eating. You have many reasons to reduce your stress levels as you do drinking your thousand-calorie Starbucks Frap.
If this describes your pattern of eating you are not alone. This is the single highest response given when asked why people eat the way they do, the nervous eater. If you can recognize it and at least alter the foods you are taking in, you can save yourself thousands of calories a week.
1. Attitude IS Everything
If you went into last year's holiday season thinking you could eat like a wolverine and worry about it in January, well, how's that working out? Swimsuit season is right around the corner.
2. Eat exactly what you need
You should aim for a comfortable feeling of satisfaction at every meal. Besides, you can enjoy your meal and feel great afterwards too. This tip alone can save you hundreds of calories per meal. If you want to try all the courses, have smaller portions of everything you really want.
Give up the couch this summer and get out the spandex. If you really can't get to the gym, do a few exercises at home or go for a walk. It won't just burn calories; it will keep you in touch with your desire to get skinny and healthy. You know the routine; use the steps, park farther away. No matter what you chose remember that a journey of thousand miles begins with the first step!
4. Trash Day
You just had to buy the Doublestuff Oreos because you had a coupon right? Time to clean out the cabinets. This is the single best tip you can put into place today. Why? Let's say you are watching reruns and you get the craving to eat the entire pint of Ben & Jerry's Cherry Garcia, if you don't have it in the house then you are less likely to get in the car and go get it.
5. Relax!
Stress makes us do crazy things to our bodies like smoking, drinking, and oh yes, eating. You have many reasons to reduce your stress levels as you do drinking your thousand-calorie Starbucks Frap.
If this describes your pattern of eating you are not alone. This is the single highest response given when asked why people eat the way they do, the nervous eater. If you can recognize it and at least alter the foods you are taking in, you can save yourself thousands of calories a week.
Tuesday, February 20, 2007
Why Do I Need To Exercise
"I am not overweight, so why should I be exercising?" If you asked yourself this question, like so many of us did at the beginning of the year, here are a few really good reasons to start exercising:
- Exercise can be a great mood enhancer, depression buster, and stress manager: do your workouts in nature, and enjoy the benefits of fresh air and sunlight.
- Sleep well after a good workout: of course, don’t exercise too late in the evening, as that can backfire on your, giving you extra energy.
- Exercise lowers the bad cholesterol, as well as your blood pressure, helping prevent heart conditions.
- Reduce back pain when you strengthen your back muscles, by improving flexibility with regular exercising.
- Systematic exercise enhances your immune system.
- Exercise also helps slow the aging process, because of increased blood flow to all the organs, as well as muscles.
Of course, exercise has a lot more benefits, and YOU can definitely benefit from regular exercising activities.
Now you may ask: but how do I exercise? I don’t like the thought of having to work out all the time. Well, you can actually enjoy your work out routine.
If you like swimming, go a couple of times a week. If you like company, invite a friend for a nice stroll in the park, and if you find yourself wanting more, go ahead and sign up for a gym, where you can use their professional equipment. You can also go bike riding a few times a month, and why not sign up for a dance class?
Of course, vary your routine, so you don’t get bored, and also for then benefit that you get from exercising different areas of your body. Also, many times you can get in a little bit of exercise without even trying. If you mow your lawn with a push mower, if you are weeding, or gardening, you are in fact exercising.
When you go shopping or are out on errands, make sure you don’t look for the closest parking spot. And if you have a two-story house, find reason to go up and down the stairs several times a day (checking on your kids, getting a load of laundry to the lower floor, taking back the folded laundry, or any other reason to move your muscles).
Remember to warm up and cool down before and after your exercising time, and make sure you don’t forget to drink plenty of water to flush out toxins.
Enjoy your new found flexibility, strength, and increased self esteem!
- Exercise can be a great mood enhancer, depression buster, and stress manager: do your workouts in nature, and enjoy the benefits of fresh air and sunlight.
- Sleep well after a good workout: of course, don’t exercise too late in the evening, as that can backfire on your, giving you extra energy.
- Exercise lowers the bad cholesterol, as well as your blood pressure, helping prevent heart conditions.
- Reduce back pain when you strengthen your back muscles, by improving flexibility with regular exercising.
- Systematic exercise enhances your immune system.
- Exercise also helps slow the aging process, because of increased blood flow to all the organs, as well as muscles.
Of course, exercise has a lot more benefits, and YOU can definitely benefit from regular exercising activities.
Now you may ask: but how do I exercise? I don’t like the thought of having to work out all the time. Well, you can actually enjoy your work out routine.
If you like swimming, go a couple of times a week. If you like company, invite a friend for a nice stroll in the park, and if you find yourself wanting more, go ahead and sign up for a gym, where you can use their professional equipment. You can also go bike riding a few times a month, and why not sign up for a dance class?
Of course, vary your routine, so you don’t get bored, and also for then benefit that you get from exercising different areas of your body. Also, many times you can get in a little bit of exercise without even trying. If you mow your lawn with a push mower, if you are weeding, or gardening, you are in fact exercising.
When you go shopping or are out on errands, make sure you don’t look for the closest parking spot. And if you have a two-story house, find reason to go up and down the stairs several times a day (checking on your kids, getting a load of laundry to the lower floor, taking back the folded laundry, or any other reason to move your muscles).
Remember to warm up and cool down before and after your exercising time, and make sure you don’t forget to drink plenty of water to flush out toxins.
Enjoy your new found flexibility, strength, and increased self esteem!
Thursday, December 28, 2006
What It REALLY Takes To Get into Great Shape
You have all seen the advertisements for products that promise to get you into great shape. They may be diet pills or exercise equipment, maybe some new fad that guarantees fast results. It's time to find out the truth about what it really takes to get into fantastic shape.
With so much information available at their fingertips, it's amazing that people continue to search for even more tips and secrets on how to get that shape they have always dreamed of. They will search for it in their favorite search engine, or look for it in a magazine at the grocery checkout counter.
Perhaps even ask the next-door neighbor. Everyone wants to know the inside secrets to obtaining a fantastic body without doing any work or changing how they eat.
Guess what? There aren't any secrets.
Perhaps liposuction comes closest to a shortcut, but even liposuction may not be a permanent solution if there is no lifestyle change.
The truth is that it will take work and it may be a long-term process if the person starts out with lots of body fat to lose.
Think of this logically. If it took 5, 10, 20, or more years of physical neglect to get into horrible shape, is it plausible to think that some 10 minute a day, 3 times per week stomach exercise will remedy the situation? If you are honest in your answer to that question, then it will be a resounding no.
The answer to achieving great visual shape has always been and will always be summed up in your physical and diet lifestyle habits.
There are little tricks and methods to slightly speed up the results, but it will always come down to how dedicated you are to the basics of exercise and activity coupled with a proper nutrition and dietary regiment.
Almost everyone knows this, but very few are willing to follow and continue following this timeless solution. It truly is time to wake up and exit the fantasy world painted by those who will capitalize on the average person and their wallets.
Every day there is some new exercise gadget or some secret potion that advertises as the Holy Grail to solving your body transformation goals. These so-called miracle products usually end up collecting dust in a basement or sitting in a corner of a cupboard. For most, the only thing that lost any weight was the bank account.
If you really want to get into shape, then do what those who are in great shape do. They have a good exercise and diet program. They don't fall prey to some advertising nonsense that preys on an individual’s insecurity. Above all, these people are dedicated, committed and take massive action in the pursuit of their goals.
Think of a friend or a family member who is good at what they do. Maybe this person is a good golfer or a talented artist. Whatever the specialty, you will find that they have spent a long time perfecting their craft.
In order to succeed in your body shaping goal, you will have to spend a good deal of time focused on the results you desire and actually put in the work required.
Barring any genetic or physical abnormalities, anyone with a dedicated, keen desire and who takes action towards their goal, will achieve success. That is what it really takes to get into great shape.
With so much information available at their fingertips, it's amazing that people continue to search for even more tips and secrets on how to get that shape they have always dreamed of. They will search for it in their favorite search engine, or look for it in a magazine at the grocery checkout counter.
Perhaps even ask the next-door neighbor. Everyone wants to know the inside secrets to obtaining a fantastic body without doing any work or changing how they eat.
Guess what? There aren't any secrets.
Perhaps liposuction comes closest to a shortcut, but even liposuction may not be a permanent solution if there is no lifestyle change.
The truth is that it will take work and it may be a long-term process if the person starts out with lots of body fat to lose.
Think of this logically. If it took 5, 10, 20, or more years of physical neglect to get into horrible shape, is it plausible to think that some 10 minute a day, 3 times per week stomach exercise will remedy the situation? If you are honest in your answer to that question, then it will be a resounding no.
The answer to achieving great visual shape has always been and will always be summed up in your physical and diet lifestyle habits.
There are little tricks and methods to slightly speed up the results, but it will always come down to how dedicated you are to the basics of exercise and activity coupled with a proper nutrition and dietary regiment.
Almost everyone knows this, but very few are willing to follow and continue following this timeless solution. It truly is time to wake up and exit the fantasy world painted by those who will capitalize on the average person and their wallets.
Every day there is some new exercise gadget or some secret potion that advertises as the Holy Grail to solving your body transformation goals. These so-called miracle products usually end up collecting dust in a basement or sitting in a corner of a cupboard. For most, the only thing that lost any weight was the bank account.
If you really want to get into shape, then do what those who are in great shape do. They have a good exercise and diet program. They don't fall prey to some advertising nonsense that preys on an individual’s insecurity. Above all, these people are dedicated, committed and take massive action in the pursuit of their goals.
Think of a friend or a family member who is good at what they do. Maybe this person is a good golfer or a talented artist. Whatever the specialty, you will find that they have spent a long time perfecting their craft.
In order to succeed in your body shaping goal, you will have to spend a good deal of time focused on the results you desire and actually put in the work required.
Barring any genetic or physical abnormalities, anyone with a dedicated, keen desire and who takes action towards their goal, will achieve success. That is what it really takes to get into great shape.
Thursday, November 02, 2006
Jump Start Your Aerobic Training
Aerobic training is very important for your heart and your overall fitness. Health experts recommend you train aerobically twenty to thirty minutes a day, four to five times a week.
The activities most used are running, walking at a brisk pace, biking, and doing basic aerobics in the house to fitness tapes. Dancing and boxing to the music are the most popular of the programs. These are all very good exercises to help you build your aerobic capacity.
You might want to consider jumping rope. We have all done this when we were kids, but rope jumping is not included in many workout programs.
It should be. It is one of the best aerobic exercises available and involves your entire body. Boxers have used rope jumping since way back when.
Add a little variety to your rope jumping routine and you may find it fun and challenging.
To begin, start with your basic rope jumping. Hold the rope in both hands with the rope behind your back. Start by swinging the rope over your head and under your feet, jumping up and down with both feet as the rope goes under your feet. This is a great way to loosen up and you should do this for a couple minutes.
Next, begin alternating your feet touching the ground, like you are running. One foot jumps over the rope at a time.
For a little more of a challenge, swing the rope backwards. Do both the basic jump and the feet-alternating jump. This works your muscles out in a different manner and really helps with your coordination.
Now it gets tougher. Jump higher and swing the rope faster so you rotate it twice before your feet touch the ground. This gives your legs additional muscle toning and, for any athletes out there, it helps develop your jumping ability.
Once again return to basic jumping but this time, as you swing the rope, cross your arms in front of you. You are going to find this tough to do at first, but you'll get the hang of it. It adds a little fun to your workout as you try to master this technique.
Now you're ready for single leg jumping. Jump rope with the same foot for five repetitions, then switch legs and jump with the other leg for five repetitions. Repeat with each leg.
This is only a few of the variations you can try. Experiment and see if you can come up with any more techniques. Search the Internet for jump rope techniques. The more different variations you come up with, the more enjoyable your exercise will be.
Adding the jump rope to your exercise routine will definitely help you increase your fitness level. We did it as kids. Now do it as adults.
The activities most used are running, walking at a brisk pace, biking, and doing basic aerobics in the house to fitness tapes. Dancing and boxing to the music are the most popular of the programs. These are all very good exercises to help you build your aerobic capacity.
You might want to consider jumping rope. We have all done this when we were kids, but rope jumping is not included in many workout programs.
It should be. It is one of the best aerobic exercises available and involves your entire body. Boxers have used rope jumping since way back when.
Add a little variety to your rope jumping routine and you may find it fun and challenging.
To begin, start with your basic rope jumping. Hold the rope in both hands with the rope behind your back. Start by swinging the rope over your head and under your feet, jumping up and down with both feet as the rope goes under your feet. This is a great way to loosen up and you should do this for a couple minutes.
Next, begin alternating your feet touching the ground, like you are running. One foot jumps over the rope at a time.
For a little more of a challenge, swing the rope backwards. Do both the basic jump and the feet-alternating jump. This works your muscles out in a different manner and really helps with your coordination.
Now it gets tougher. Jump higher and swing the rope faster so you rotate it twice before your feet touch the ground. This gives your legs additional muscle toning and, for any athletes out there, it helps develop your jumping ability.
Once again return to basic jumping but this time, as you swing the rope, cross your arms in front of you. You are going to find this tough to do at first, but you'll get the hang of it. It adds a little fun to your workout as you try to master this technique.
Now you're ready for single leg jumping. Jump rope with the same foot for five repetitions, then switch legs and jump with the other leg for five repetitions. Repeat with each leg.
This is only a few of the variations you can try. Experiment and see if you can come up with any more techniques. Search the Internet for jump rope techniques. The more different variations you come up with, the more enjoyable your exercise will be.
Adding the jump rope to your exercise routine will definitely help you increase your fitness level. We did it as kids. Now do it as adults.
Friday, October 20, 2006
Enhancing Your Athletic Ability
Are you one of those individuals interested in enhancing your athletic ability? If you are, then you will be pleased to know that your goal is fairly easy to obtain. The key to enhancing your athletic capacity is not rocket science. In fact, if you incorporate a number of exercises into your daily workout, you will be able to improve the overall quality to perform vigorous activity in no time.
To improve your athletic performance you will most certainly want to focus on endurance, speed, and agility and strength exercises.
Endurance related exercises can be bicycling, running, walking, jogging, and swimming. These activities improve cardiovascular endurance. There are collateral benefits to these activities. Running, walking and jogging helps burn those calories and improves well being. Bicycling or pedal pushing helps in improving one's mental outlook. Swimming improves stamina and is one of the better techniques to increase lung capacity so that your body can get more oxygen. Stronger muscles equate to better athletic ability, therefore a prudent athlete will utilize endurance exercises often.
To improve your athletic performance you would also focus on speed and agility exercises. A popular speed training exercise is plyometrics. Plyometrics consists of converting strength to speed in short bursts. Agility exercises center on the ability to change directions with optimal speed.
Other methods for improving your athletic energy are lifting weights. You can definitely benefit by incorporating weight lifting into your exercise regimen. A progressive lifting of heavier weights will help increase muscle mass. You focus on a particular part of your body depending on the sport you play. However, a diverse weight lifting program that looks on an entire body work out is highly recommended. This helps you succeed in any athletic event and your entire body functions like a nicely maintained machine. Do not mar the lens in which you view your workout; be sure to balance your weight lifting exercises accordingly.
An alternative route to improving athletic performance is the practice of martial arts. Most common amongst these methods are karate, kung fu and judo. These activities require and help you maintain mental alertness. Taking on martial arts also helps develop dexterity and flexibility.
Practicing your regimen of activities on a regular basis will help you improve your chances of enhancing your athletic ability. Just like any other endeavor, practicing techniques again and again will not only improve your methods, but it will also help you train your body to exceed its prior limitations and keep your athletic ability at an optimum level.
To improve your athletic performance you will most certainly want to focus on endurance, speed, and agility and strength exercises.
Endurance related exercises can be bicycling, running, walking, jogging, and swimming. These activities improve cardiovascular endurance. There are collateral benefits to these activities. Running, walking and jogging helps burn those calories and improves well being. Bicycling or pedal pushing helps in improving one's mental outlook. Swimming improves stamina and is one of the better techniques to increase lung capacity so that your body can get more oxygen. Stronger muscles equate to better athletic ability, therefore a prudent athlete will utilize endurance exercises often.
To improve your athletic performance you would also focus on speed and agility exercises. A popular speed training exercise is plyometrics. Plyometrics consists of converting strength to speed in short bursts. Agility exercises center on the ability to change directions with optimal speed.
Other methods for improving your athletic energy are lifting weights. You can definitely benefit by incorporating weight lifting into your exercise regimen. A progressive lifting of heavier weights will help increase muscle mass. You focus on a particular part of your body depending on the sport you play. However, a diverse weight lifting program that looks on an entire body work out is highly recommended. This helps you succeed in any athletic event and your entire body functions like a nicely maintained machine. Do not mar the lens in which you view your workout; be sure to balance your weight lifting exercises accordingly.
An alternative route to improving athletic performance is the practice of martial arts. Most common amongst these methods are karate, kung fu and judo. These activities require and help you maintain mental alertness. Taking on martial arts also helps develop dexterity and flexibility.
Practicing your regimen of activities on a regular basis will help you improve your chances of enhancing your athletic ability. Just like any other endeavor, practicing techniques again and again will not only improve your methods, but it will also help you train your body to exceed its prior limitations and keep your athletic ability at an optimum level.
Tips for Gym Newbies
Beginning a workout regime at the gym can be overwhelming in many different ways. If you haven't been before (or haven't been for a long time) it can seem as though everyone knows what they're doing but you. You worry about looking stupid, or about what people will think about your body, or about whether you'll remember everything you've been told.
The first day is usually okay (because most gyms provide an introductory session on how to operate the machines) - but the second day can be confusing and even embarrassing, unless you've signed up with a personal trainer. You're quite likely to find that you can't remember which machines you're supposed to use, or even how they work.
Relax. Everyone goes through it. You'll find it easier on the third day, and by the fourth you'll be feeling quite confident. Within weeks you'll be powering through your exercises as though you were born in the gym!
Here are a few tips that might ease the way in the first few weeks:
1. If you're a complete beginner, it might be worth your while to sign up with a personal trainer for at least a couple of sessions, until you're feeling more confident. Otherwise, go with a friend. If you're both new, you can muddle through together. If your friend is experienced, he or she will help you out.
2. Take a notepad and pen with you for your introductory session. Write down the name of the machine and its position in the gym as well as a few words that will remind you what you're supposed to do on it. (Some machines can be used in several different ways.)
3. Don't hesitate to ask a staff member for help if you can't adjust the machine for your weight and height, or if you can't remember exactly how it works. They won't mind showing you again. They want their customers to keep coming back!
4. Don't push yourself too hard to begin with. If you work out so hard that you can barely walk, you'll be tempted to miss a day while you recover. One day doesn't matter much, but if you continually skip days because you're too sore, you're likely to drop out altogether. What's the hurry? After a few weeks, when your body is getting used to the extra exercise, you can increase the intensity.
5. If your knees and ankles react badly to increasing the speed on the treadmill, try increasing the grade instead. You might be pleasantly surprised to find that a slower speed, with the treadmill on an incline, burns more calories than jogging.
6. Smile and nod to the other gym users, but don't hold up their workout programs by chatting. As you become recognized as a regular, you will find that you gravitate to your own little group - probably people who have the same goals and needs as you do.
7. Wear comfortable clothing - either loose or with plenty of stretch. Avoid the temptation to buy workout gear that's two sizes too small in the hope that you'll lose weight quickly. (You might well shed those pounds fast - but if it takes longer that you'd anticipated, you'll always be conscious of those too-tight clothes.)
8. Don't worry about being overweight. In a way, it's good to start off with quite a few excess pounds to lose - your success is much more noticeable than it is on slimmer gym users, and you'll find the positive comments really motivating. Make sure you get a 'before' photo of yourself at the gym when you start out. After a few months, you'll be amazed at the difference.
9. If you're considerably overweight, you are likely to find that your stomach gets in the way on some machines. Just do what you can. You might feel better just increasing your fitness and losing some weight on the treadmill for the first month or so, then moving on to the machines when moving and stretching is more comfortable. Consider doing a few laps in the pool (either walking or swimming) as well as your other gym work. The water will help to support your weight and provide variety.
10. Try to find a happy medium between challenging yourself and resting on your laurels. If you can easily manage three sets at the current weight, try increasing it for the first set. If you can do twenty minutes on the treadmill without sweating, then increase either the speed or the grade (or both!) Remember... "if nothing changes, then nothing changes!"
One final tip: once you have decided on your regular gym days, resolve that nothing but an emergency will stop you going. Make your gym attendance a habit - and before too long, the exciting results will have you trying to convert all your friends to becoming exercise lovers too!
The first day is usually okay (because most gyms provide an introductory session on how to operate the machines) - but the second day can be confusing and even embarrassing, unless you've signed up with a personal trainer. You're quite likely to find that you can't remember which machines you're supposed to use, or even how they work.
Relax. Everyone goes through it. You'll find it easier on the third day, and by the fourth you'll be feeling quite confident. Within weeks you'll be powering through your exercises as though you were born in the gym!
Here are a few tips that might ease the way in the first few weeks:
1. If you're a complete beginner, it might be worth your while to sign up with a personal trainer for at least a couple of sessions, until you're feeling more confident. Otherwise, go with a friend. If you're both new, you can muddle through together. If your friend is experienced, he or she will help you out.
2. Take a notepad and pen with you for your introductory session. Write down the name of the machine and its position in the gym as well as a few words that will remind you what you're supposed to do on it. (Some machines can be used in several different ways.)
3. Don't hesitate to ask a staff member for help if you can't adjust the machine for your weight and height, or if you can't remember exactly how it works. They won't mind showing you again. They want their customers to keep coming back!
4. Don't push yourself too hard to begin with. If you work out so hard that you can barely walk, you'll be tempted to miss a day while you recover. One day doesn't matter much, but if you continually skip days because you're too sore, you're likely to drop out altogether. What's the hurry? After a few weeks, when your body is getting used to the extra exercise, you can increase the intensity.
5. If your knees and ankles react badly to increasing the speed on the treadmill, try increasing the grade instead. You might be pleasantly surprised to find that a slower speed, with the treadmill on an incline, burns more calories than jogging.
6. Smile and nod to the other gym users, but don't hold up their workout programs by chatting. As you become recognized as a regular, you will find that you gravitate to your own little group - probably people who have the same goals and needs as you do.
7. Wear comfortable clothing - either loose or with plenty of stretch. Avoid the temptation to buy workout gear that's two sizes too small in the hope that you'll lose weight quickly. (You might well shed those pounds fast - but if it takes longer that you'd anticipated, you'll always be conscious of those too-tight clothes.)
8. Don't worry about being overweight. In a way, it's good to start off with quite a few excess pounds to lose - your success is much more noticeable than it is on slimmer gym users, and you'll find the positive comments really motivating. Make sure you get a 'before' photo of yourself at the gym when you start out. After a few months, you'll be amazed at the difference.
9. If you're considerably overweight, you are likely to find that your stomach gets in the way on some machines. Just do what you can. You might feel better just increasing your fitness and losing some weight on the treadmill for the first month or so, then moving on to the machines when moving and stretching is more comfortable. Consider doing a few laps in the pool (either walking or swimming) as well as your other gym work. The water will help to support your weight and provide variety.
10. Try to find a happy medium between challenging yourself and resting on your laurels. If you can easily manage three sets at the current weight, try increasing it for the first set. If you can do twenty minutes on the treadmill without sweating, then increase either the speed or the grade (or both!) Remember... "if nothing changes, then nothing changes!"
One final tip: once you have decided on your regular gym days, resolve that nothing but an emergency will stop you going. Make your gym attendance a habit - and before too long, the exciting results will have you trying to convert all your friends to becoming exercise lovers too!
Friday, October 06, 2006
Dumbbells for Smart Weight Training
Lifting weights to develop muscle and strength is at an all time high in popularity.
The reason? It works!
However, there are some factors you should keep in mind. When using a barbell with weights, you should workout with a partner. When you are lying down on a weight bench pushing hard to get that last repetition and you hit a sticking point, you could be in serious trouble.
When the weights get stuck in this position, even lifting it above your neck, past your head and dropping it to the floor can become an impossible task.
In addition, when cheating to get some extra repetitions in doing a bicep curl using a barbell, for example, you need to swing your body to get momentum to lift the weights. This can cause a strain or result in a pulled muscle.
That doesn't mean you should abandon weights. If you have a training partner, great. If not, consider going to a gym. There are generally plenty of people around who can come to your rescue.
A better alternative for you just might be a set of dumbbells.
Using the example just given, do the bench press with dumbbells. You get a better stretch at the bottom of the repetition and, if you do get stuck and can't get that last repetition in, drop them to your side and allow them to hit the floor.
When doing that bicep curl, do one arm at a time. When you have done all the repetitions you can do correctly, use your free hand to apply enough pressure to help do another repetition, and then slowly lower the dumbbell. Do a couple more if you like.
This will definitely pump your arms like nothing you've done before, and is much safer than using a barbell. You also get a full range of motion, getting a full stretch and giving your muscles a more beneficial workout.
If you want more of a challenge, use dumbbells on an exercise ball. The ball creates instability which causes your body's core muscles to work hard to keep you on the ball. If you do lose balance, it is much easier to toss aside the dumbbells than it is to toss aside the barbell.
There are numerous exercises you can do using dumbbells and you can do them at home; with or without a training partner.
Dumbbells are not very expensive and may just be one of the best pieces of exercise equipment you own.
The reason? It works!
However, there are some factors you should keep in mind. When using a barbell with weights, you should workout with a partner. When you are lying down on a weight bench pushing hard to get that last repetition and you hit a sticking point, you could be in serious trouble.
When the weights get stuck in this position, even lifting it above your neck, past your head and dropping it to the floor can become an impossible task.
In addition, when cheating to get some extra repetitions in doing a bicep curl using a barbell, for example, you need to swing your body to get momentum to lift the weights. This can cause a strain or result in a pulled muscle.
That doesn't mean you should abandon weights. If you have a training partner, great. If not, consider going to a gym. There are generally plenty of people around who can come to your rescue.
A better alternative for you just might be a set of dumbbells.
Using the example just given, do the bench press with dumbbells. You get a better stretch at the bottom of the repetition and, if you do get stuck and can't get that last repetition in, drop them to your side and allow them to hit the floor.
When doing that bicep curl, do one arm at a time. When you have done all the repetitions you can do correctly, use your free hand to apply enough pressure to help do another repetition, and then slowly lower the dumbbell. Do a couple more if you like.
This will definitely pump your arms like nothing you've done before, and is much safer than using a barbell. You also get a full range of motion, getting a full stretch and giving your muscles a more beneficial workout.
If you want more of a challenge, use dumbbells on an exercise ball. The ball creates instability which causes your body's core muscles to work hard to keep you on the ball. If you do lose balance, it is much easier to toss aside the dumbbells than it is to toss aside the barbell.
There are numerous exercises you can do using dumbbells and you can do them at home; with or without a training partner.
Dumbbells are not very expensive and may just be one of the best pieces of exercise equipment you own.
Exercise - Interval Training
When it comes to exercise, the word “intervals” puts fear in many people’s minds. Intervals are sometimes misunderstood but adding them to your exercise program can help you burn fat and get in shape quicker.
Intervals are not for everyone. To begin performing intervals, you should be in good condition and a physical from your doctor is highly recommended.
What are intervals?
The easiest definition would be periods of high intensity exercise followed by recovery periods of low intensity exercise.
Here's an example. You are following a walking program and have been walking briskly for thirty minutes a day, four days a week. You feel pretty good but would like to lose weight a little quicker.
Intervals might be perfect for you. Begin your regular walking program and, after five minutes, jog for ten, twenty, thirty seconds or more. Your heart rate will begin to increase and your breathing will pick up after this period, return to walking briskly until you have completely recovered. You then begin to jog again.
In the beginning you may only want to perform two or three of these short jogs. That's fine. Do what's comfortable for you. Later, as you become more accustomed to this routine, you can add more jogs or increase the length of time you jog or both.
During each period of jogging, your heart rate has increased. When you stop jogging and continue walking, your heart rate will be at an increased rate for a minute or so. This is an added benefit. During aerobic exercise you want your heart rate to increase, which makes it stronger and makes you healthier.
Intervals work great on a treadmill. You can increase the speed for however long you want, or you can increase the height, so you are walking at the same pace only going uphill.
This is interval training at a low level but you still get benefits from it. You can follow a similar routine in your other aerobic exercise as well.
For instance, if you are riding a bike for exercise, every so often pedal faster until you begin breathing heavier, and then return to riding as before.
You can see that interval training is not only for athletes. It's one of the fastest and most effective means of reaching a top level of fitness and decreasing body fat.
Do these three or four days a week and watch your fitness level go up while your pounds begin to disappear.
Intervals are not for everyone. To begin performing intervals, you should be in good condition and a physical from your doctor is highly recommended.
What are intervals?
The easiest definition would be periods of high intensity exercise followed by recovery periods of low intensity exercise.
Here's an example. You are following a walking program and have been walking briskly for thirty minutes a day, four days a week. You feel pretty good but would like to lose weight a little quicker.
Intervals might be perfect for you. Begin your regular walking program and, after five minutes, jog for ten, twenty, thirty seconds or more. Your heart rate will begin to increase and your breathing will pick up after this period, return to walking briskly until you have completely recovered. You then begin to jog again.
In the beginning you may only want to perform two or three of these short jogs. That's fine. Do what's comfortable for you. Later, as you become more accustomed to this routine, you can add more jogs or increase the length of time you jog or both.
During each period of jogging, your heart rate has increased. When you stop jogging and continue walking, your heart rate will be at an increased rate for a minute or so. This is an added benefit. During aerobic exercise you want your heart rate to increase, which makes it stronger and makes you healthier.
Intervals work great on a treadmill. You can increase the speed for however long you want, or you can increase the height, so you are walking at the same pace only going uphill.
This is interval training at a low level but you still get benefits from it. You can follow a similar routine in your other aerobic exercise as well.
For instance, if you are riding a bike for exercise, every so often pedal faster until you begin breathing heavier, and then return to riding as before.
You can see that interval training is not only for athletes. It's one of the fastest and most effective means of reaching a top level of fitness and decreasing body fat.
Do these three or four days a week and watch your fitness level go up while your pounds begin to disappear.
Friday, August 18, 2006
Why Can’t I Get the Abs That I Crave?
Are you one of the many of people that desire the body that you have always wanted? You’re filled with enthusiasm, being committed to making the life changes and sticking to the exercise regimes to achieve your goal.
But let’s fast forward six weeks and suddenly all the enthusiasm has all but dissipated and you’re overwhelmed with guilt because you have not stuck to your plan – does this sound like you?
If yes, then the first thing that you have to realize is that old habits really do die hard!!!! One can, however, make changes that last.
1. Accept that you will have set backs, for example, you will wake up in the morning after having a late night and not feel like doing your abdominal crunches. When you feel that way, affirm the following to yourself:-
“I enjoy doing my exercise routines in the morning and by doing them, I am assured of having the body that I desire which will in turn boost my confidence”.
But now your back on track with your exercise routines, another problem arises – You are still not eating healthily. You’re at work and under pressure to me deadlines, so you ask your colleague to buy your favourite hamburger meal from McDonald’s. In addition to this - you work such long hours that at home you tend to live on ready made meals from the local supermarket. STOP DOING THAT!!!!!!
Why not prepare your lunch the night before, and make sure that you incorporate healthy items such as wholemeal bread with your sandwiches. Be sure to include some fruit and vegetables to snack on for when you feel peckish during the day. Whatever happens, Please cut out the fizzy drinks- Remember Fizzy drinks make you put on weight, rot your teeth and one can end up developing diabetes.
Always try to prepare an evening meal rather than living on ready meals that are high in fat, salt, calories. There is no point putting your body through that exercise routine everyday only to undo it by not watching what you put into your body. Remember your goal is that you’re body is something that you will be proud to show off - Not to hide in overgrown T-shirts and jogging pants.
Remember to drink lots of water during the day to keep your body hydrated and if you can get around with out using your car than please do. The fact is that in this modern age, people are not active enough.
If the above thoughts do not motivate you enough to make those life changes permanent, then consider this, obesity is linked to diabetes, heart disease, high blood pressure and stroke. If you are developing a ‘pot belly’, then you are mortgaging your future health as you get older. Take control of your life and stay in control.
Before you know it, you will have the abs that you desire, and the big bonus is that you will also become more attractive to the opposite sex – That must be a reason to stick to your exercise and life changing regimes don’t you agree?
But let’s fast forward six weeks and suddenly all the enthusiasm has all but dissipated and you’re overwhelmed with guilt because you have not stuck to your plan – does this sound like you?
If yes, then the first thing that you have to realize is that old habits really do die hard!!!! One can, however, make changes that last.
1. Accept that you will have set backs, for example, you will wake up in the morning after having a late night and not feel like doing your abdominal crunches. When you feel that way, affirm the following to yourself:-
“I enjoy doing my exercise routines in the morning and by doing them, I am assured of having the body that I desire which will in turn boost my confidence”.
But now your back on track with your exercise routines, another problem arises – You are still not eating healthily. You’re at work and under pressure to me deadlines, so you ask your colleague to buy your favourite hamburger meal from McDonald’s. In addition to this - you work such long hours that at home you tend to live on ready made meals from the local supermarket. STOP DOING THAT!!!!!!
Why not prepare your lunch the night before, and make sure that you incorporate healthy items such as wholemeal bread with your sandwiches. Be sure to include some fruit and vegetables to snack on for when you feel peckish during the day. Whatever happens, Please cut out the fizzy drinks- Remember Fizzy drinks make you put on weight, rot your teeth and one can end up developing diabetes.
Always try to prepare an evening meal rather than living on ready meals that are high in fat, salt, calories. There is no point putting your body through that exercise routine everyday only to undo it by not watching what you put into your body. Remember your goal is that you’re body is something that you will be proud to show off - Not to hide in overgrown T-shirts and jogging pants.
Remember to drink lots of water during the day to keep your body hydrated and if you can get around with out using your car than please do. The fact is that in this modern age, people are not active enough.
If the above thoughts do not motivate you enough to make those life changes permanent, then consider this, obesity is linked to diabetes, heart disease, high blood pressure and stroke. If you are developing a ‘pot belly’, then you are mortgaging your future health as you get older. Take control of your life and stay in control.
Before you know it, you will have the abs that you desire, and the big bonus is that you will also become more attractive to the opposite sex – That must be a reason to stick to your exercise and life changing regimes don’t you agree?
Wednesday, August 16, 2006
Get Motivated to Exercise!
Why exercise? Most of us do it because we want to reap the benefits that tag along such as weight management, muscle tone, fat-loss, strength gain, etc. Nothing compares to exercise and everyone should be doing it. This is where a motive must come in. It may be health related or it may include a big event such as a wedding, reunion, or even a friendly competition. Whatever your motive is, think about it long and hard, and think about the feeling you will have once you achieve whatever it is you want to accomplish.
Set Goals
It is hard to hit a goal when you do not know where the target is! That is why goal setting is crucial in achieving victory. You want to set short term and long term goals. Setting a long term goal by itself is not smart. This is like driving to a foreign destination with no map or guidelines to help you along the way. Try setting a short term goal to be reached every three to six weeks. By doing so, you are allowing necessary adjustments to be made if needed. This will keep you on the track to success. The long term goal is your motive that you have already visualized, it is your climax, it is not however the end. Once you have achieved it you will re-evaluate and set new goals.
How Do We Get There?
Which way is fast and most efficient? This is the most important question we ask ourselves in the beginning, however this question should be asked each time a short term goal is reached to prepare for the next. We all have different goals, physical capabilities and lifestyles. There is no "one size fits all" workout program!
Once we manage to begin an exercise program, we must then keep in mind that our bodies will adapt to that program within four to six weeks time. When this happens our bodies will then become stagnant in producing results. It is extremely important that we cover many avenues in fitness so that hitting plateaus can be prevented. This includes changing the number of sets, repetitions, the amount of intensity (resistance), the amount of rest time among sets and workouts. Changing the types of exercises performed must also be done over time.
This is not only the most productive way of exercising but, it also helps to keep things fresh so that boredom is not a problem. Remember, workout time is supposed to be fun, which can make reaching goals very exciting!
Set Goals
It is hard to hit a goal when you do not know where the target is! That is why goal setting is crucial in achieving victory. You want to set short term and long term goals. Setting a long term goal by itself is not smart. This is like driving to a foreign destination with no map or guidelines to help you along the way. Try setting a short term goal to be reached every three to six weeks. By doing so, you are allowing necessary adjustments to be made if needed. This will keep you on the track to success. The long term goal is your motive that you have already visualized, it is your climax, it is not however the end. Once you have achieved it you will re-evaluate and set new goals.
How Do We Get There?
Which way is fast and most efficient? This is the most important question we ask ourselves in the beginning, however this question should be asked each time a short term goal is reached to prepare for the next. We all have different goals, physical capabilities and lifestyles. There is no "one size fits all" workout program!
Once we manage to begin an exercise program, we must then keep in mind that our bodies will adapt to that program within four to six weeks time. When this happens our bodies will then become stagnant in producing results. It is extremely important that we cover many avenues in fitness so that hitting plateaus can be prevented. This includes changing the number of sets, repetitions, the amount of intensity (resistance), the amount of rest time among sets and workouts. Changing the types of exercises performed must also be done over time.
This is not only the most productive way of exercising but, it also helps to keep things fresh so that boredom is not a problem. Remember, workout time is supposed to be fun, which can make reaching goals very exciting!
Learning About Body Core Conditioning
You rely on your body to get get out of bed, to lift your children, to perform your job and to take you places everyday. If you appreciate what your body does for you, you will provide it with nutritious food, hydrate with water and be sure to add some activity into your day.
While our limbs provide mobility, reach and strength it is our body core that provides the basis of each movement. Sedentary lives can cause our body core muscles to weaken and become subject to strain or injury. Even if you workout or participate in sports you may not be working the body core muscles you rely on to perform.
WHAT IS MY BODY 'CORE'?
Your body core is the midsection of your body, from your groin to your shoulders. The core includes the pelvis, abs, back and chest muscles. It is this core that offers stability, balance and flexibility. Every movement you make originates in the core - whether you are reaching for your toothbrush or running a marathon. If the core is not properly conditioned it will limit your physical abilities.
Working the muscles in your body core will improve the effectiveness of movements in your limbs. Most exercise routines focus on building muscle. By creating a stable, strong base for those muscles you can optimize the strength and flexibility of each limb.
HOW DO I STRENGTHEN MY BODY CORE?
There are many exercise routines and products that work the muscles of the body core. Professional trainers create customized routines to enhance an athlete's abilities by developing the proper core muscles. However, there are also many programs developed for individuals who wish to incorporate it into their fitness routine or to begin one.
The exercises and products developed to strengthen your body core do so by creating resistance or instability so that the core muscles must respond to maintain balance. The exercises are gentle on the body but are intense and beginners will quickly 'feel' the muscles being used. Proper alignment is key so having a trainer to check your position will help identify the safest and most effective way to perform an exercise.
Body core exercises often imitate moves that we employ in daily life or sports and thus train the body to rely on the core and reduce the strain we put on our limbs. Two popular forms of exercise that develop core body strength are Pilates and the Swiss ball.
Pilates uses the body as its own form of resistance. Learning to breath properly and perform slow, controlled movements allows a person to isolate and strengthen core muscles.
The Swiss ball (also known as a Fitness ball) is an easy and fun way to strengthen the body core. While there are many exercises that can be performed with the Swiss ball, simply sitting on it will create the instability needed to engage the core muscles to maintain balance.
Good core strength is important at every age and fitness level. Whatever your goals, find a way to incorporate body core conditioning into your routine to reduce fatigue, avoid muscle strain and improve your strength and mobility.
While our limbs provide mobility, reach and strength it is our body core that provides the basis of each movement. Sedentary lives can cause our body core muscles to weaken and become subject to strain or injury. Even if you workout or participate in sports you may not be working the body core muscles you rely on to perform.
WHAT IS MY BODY 'CORE'?
Your body core is the midsection of your body, from your groin to your shoulders. The core includes the pelvis, abs, back and chest muscles. It is this core that offers stability, balance and flexibility. Every movement you make originates in the core - whether you are reaching for your toothbrush or running a marathon. If the core is not properly conditioned it will limit your physical abilities.
Working the muscles in your body core will improve the effectiveness of movements in your limbs. Most exercise routines focus on building muscle. By creating a stable, strong base for those muscles you can optimize the strength and flexibility of each limb.
HOW DO I STRENGTHEN MY BODY CORE?
There are many exercise routines and products that work the muscles of the body core. Professional trainers create customized routines to enhance an athlete's abilities by developing the proper core muscles. However, there are also many programs developed for individuals who wish to incorporate it into their fitness routine or to begin one.
The exercises and products developed to strengthen your body core do so by creating resistance or instability so that the core muscles must respond to maintain balance. The exercises are gentle on the body but are intense and beginners will quickly 'feel' the muscles being used. Proper alignment is key so having a trainer to check your position will help identify the safest and most effective way to perform an exercise.
Body core exercises often imitate moves that we employ in daily life or sports and thus train the body to rely on the core and reduce the strain we put on our limbs. Two popular forms of exercise that develop core body strength are Pilates and the Swiss ball.
Pilates uses the body as its own form of resistance. Learning to breath properly and perform slow, controlled movements allows a person to isolate and strengthen core muscles.
The Swiss ball (also known as a Fitness ball) is an easy and fun way to strengthen the body core. While there are many exercises that can be performed with the Swiss ball, simply sitting on it will create the instability needed to engage the core muscles to maintain balance.
Good core strength is important at every age and fitness level. Whatever your goals, find a way to incorporate body core conditioning into your routine to reduce fatigue, avoid muscle strain and improve your strength and mobility.
Wednesday, July 05, 2006
How To Power Walk Yourself to Health & Fitness
Do you have a spring in your step? Does life feel so good that you cannot wait to get out of bed in the morning?
With the sedentary lifestyle so many of us lead nowadays, the chances of feeling like this are a little on the minus side. Hours of sitting at computers, driving to work and then watching TV at home, all lead to being overweight, having posture-related aches and pains and a general feeling of sluggishness.
These physical symptoms lead to mental sluggishness too. So we are trapped in this cycle of lethargy, draining us of our vital energy.
In order to lignite that vital spark, we need to break this cycle and the way to do it is...exercise. Exercise should not an optional extra that we fit into our lives when we feel like it, it needs to be an essential part.
Body and spirit are inextricably linked, so to achieve a healthy mind, you must firstly have a healthy body.
In order to make exercise an ingredient of our everyday lives, something that we will stick at, it needs to be fun. It needs to be enjoyable, challenging, motivational, have variety, achieve the desired results and suit your body and lifestyle.
One of the most natural forms of exercise is walking. Walking is an aerobic exercise that will not only increase your cardiovascular strength, but improve your posture as well.
Whereas any form of walking is beneficial, the most powerful is...Power Walking.
There are numerous benefits to be gained from power walking and some of them are:
Cardiovascular fitness is improved and thus the risk of coronary disease and strokes is reduced.
Mental well-being is improved resulting in a reduction in anxiety, stress and tension.
Muscles are toned and strengthened.
Helps to reduce body fat and manage your body weight.
Boosts energy and improves your self esteem.
The above are just a few of the physical and mental benefits to be gained from power walking. One benefit that deserves special mention and is often overlooked, is that if you walk with friends, it is socially enjoyable. This ensures that your power walking exercise is fun and not an activity that has to be endured.
Power walking is a low cost form of exercise. No special clothes or equipment are necessary to be able to participate.
However, there is one item that I would strongly recommend and that is a good pair of walking shoes. Each time your foot hits the ground, it is subjected to two and a quarter times your body weight, so the purchase of walking shoes is a wise investment.
So, muster your friends, grab your walking shoes and power walk yourself to new levels of physical and mental well-being.
With the sedentary lifestyle so many of us lead nowadays, the chances of feeling like this are a little on the minus side. Hours of sitting at computers, driving to work and then watching TV at home, all lead to being overweight, having posture-related aches and pains and a general feeling of sluggishness.
These physical symptoms lead to mental sluggishness too. So we are trapped in this cycle of lethargy, draining us of our vital energy.
In order to lignite that vital spark, we need to break this cycle and the way to do it is...exercise. Exercise should not an optional extra that we fit into our lives when we feel like it, it needs to be an essential part.
Body and spirit are inextricably linked, so to achieve a healthy mind, you must firstly have a healthy body.
In order to make exercise an ingredient of our everyday lives, something that we will stick at, it needs to be fun. It needs to be enjoyable, challenging, motivational, have variety, achieve the desired results and suit your body and lifestyle.
One of the most natural forms of exercise is walking. Walking is an aerobic exercise that will not only increase your cardiovascular strength, but improve your posture as well.
Whereas any form of walking is beneficial, the most powerful is...Power Walking.
There are numerous benefits to be gained from power walking and some of them are:
Cardiovascular fitness is improved and thus the risk of coronary disease and strokes is reduced.
Mental well-being is improved resulting in a reduction in anxiety, stress and tension.
Muscles are toned and strengthened.
Helps to reduce body fat and manage your body weight.
Boosts energy and improves your self esteem.
The above are just a few of the physical and mental benefits to be gained from power walking. One benefit that deserves special mention and is often overlooked, is that if you walk with friends, it is socially enjoyable. This ensures that your power walking exercise is fun and not an activity that has to be endured.
Power walking is a low cost form of exercise. No special clothes or equipment are necessary to be able to participate.
However, there is one item that I would strongly recommend and that is a good pair of walking shoes. Each time your foot hits the ground, it is subjected to two and a quarter times your body weight, so the purchase of walking shoes is a wise investment.
So, muster your friends, grab your walking shoes and power walk yourself to new levels of physical and mental well-being.
Tuesday, May 30, 2006
A Diet That will Give You Great Looking Abs
Good nutrition is vital to a strong and healthy mind and body. It's true what they say - you are what you eat.
This statement points out very effectively that if you feed your body with low nutritional and sugary garbage, your body has nothing to work with and you'll end up eventually feeling like garbage.
On the other hand, if you nourish your body with food that is packed with nutrients such as vitamins, fiber, healthy fats, whole grains and omega-3's, you'll notice a huge difference in how you look and feel...especially if you make this type of food a dietary habit.
Right now we're at a crossroad - we know we should be eating better, but there are so many restaurants available offering "bad" food and it's making the obesity rate skyrocket. Even restaurants that offer fish platters and other health-conscious meals end up not so well because of the amount of calories you ingest between the bread, large portions and dessert.
You have two options:
1. Stay away from fast rood restaurants - and when you eat out at restaurants, be strict about what you eat. Stay away from the bread and don't finish everything on your plate...bring the rest home for a meal you can eat the next day.
2. Make a meal at home yourself using ingredients you buy at the grocery store, not frozen entrees.
The focus of this article is on number two because by making your own meal, you can control exactly what goes into it. The end result is a meal that you know is nutritious and NOT packed with health-deteriorating ingredients.
Here's an example of the perfect meal you can make at home. It has everything you need for better health.
What you'll need is:
1 9-10 ounce bag of baby spinach
1 can of wild Alaskan pink salmon
1-2 teaspoons of olive oil
1-2 teaspoons of balsamic vinegar
1/2-3/4 cup of brown rice
Here's a breakdown of each food's health benefits:
Spinach - this green leaf is packed with phytonutrients, vitamins and fiber - and it's low in calories.
Wild Alaskan Pink Salmon - yes, canned! It tastes better than you think. The reason this is recommended is because the food is a powerhouse of good fats, protein and omega-3's and is low in calories and carbohydrates. The salmon you would normally buy is potentially high in mercury, which is bad. This Wild Alaskan form is free of mercury...and it's inexpensive.
In case you're wondering, Omega-3's are vital for healthy weight loss, brain health and a healthy cardiovascular system.
Olive Oil - full of good fat which your body does need. When you buy olive oil, make sure it's 100% authentic. Some brands are now mixing olive oil with refined oils...the end result is olive oil, but not really.
Balsamic Vinegar - vinegar reportedly controls your blood sugar level when eating which is important for overall health. Furthermore, it gives the meal more taste.
Brown Rice - whole grains are full of vitamins and fiber. Check out Uncle Ben's instant brown rice...it's pretty good and quick to make.
Making the meal is easy. You simply lay the spinach out on a platter- you can more or less use however much you want- and drizzle 1-2 teaspoons of olive oil and balsamic vinegar over the spinach.
Let this sit for 10 minutes or so- this gives the spinach a chance to soak up the oil and vinegar. While this is sitting, cook the brown rice and open up the can of salmon.
When ready, simply spread the salmon over the spinach and put the brown rice either on the side or in a separate bowl.
And now the best part of all - ENJOY!
This meal will take you 15 minutes max to make and each bite will nourish your body from the inside out. And once you get used to eating healthy, you'll find yourself experimenting with all types of different meals.
This article shared with you one example of a perfect meal, but there are many many more!
This statement points out very effectively that if you feed your body with low nutritional and sugary garbage, your body has nothing to work with and you'll end up eventually feeling like garbage.
On the other hand, if you nourish your body with food that is packed with nutrients such as vitamins, fiber, healthy fats, whole grains and omega-3's, you'll notice a huge difference in how you look and feel...especially if you make this type of food a dietary habit.
Right now we're at a crossroad - we know we should be eating better, but there are so many restaurants available offering "bad" food and it's making the obesity rate skyrocket. Even restaurants that offer fish platters and other health-conscious meals end up not so well because of the amount of calories you ingest between the bread, large portions and dessert.
You have two options:
1. Stay away from fast rood restaurants - and when you eat out at restaurants, be strict about what you eat. Stay away from the bread and don't finish everything on your plate...bring the rest home for a meal you can eat the next day.
2. Make a meal at home yourself using ingredients you buy at the grocery store, not frozen entrees.
The focus of this article is on number two because by making your own meal, you can control exactly what goes into it. The end result is a meal that you know is nutritious and NOT packed with health-deteriorating ingredients.
Here's an example of the perfect meal you can make at home. It has everything you need for better health.
What you'll need is:
1 9-10 ounce bag of baby spinach
1 can of wild Alaskan pink salmon
1-2 teaspoons of olive oil
1-2 teaspoons of balsamic vinegar
1/2-3/4 cup of brown rice
Here's a breakdown of each food's health benefits:
Spinach - this green leaf is packed with phytonutrients, vitamins and fiber - and it's low in calories.
Wild Alaskan Pink Salmon - yes, canned! It tastes better than you think. The reason this is recommended is because the food is a powerhouse of good fats, protein and omega-3's and is low in calories and carbohydrates. The salmon you would normally buy is potentially high in mercury, which is bad. This Wild Alaskan form is free of mercury...and it's inexpensive.
In case you're wondering, Omega-3's are vital for healthy weight loss, brain health and a healthy cardiovascular system.
Olive Oil - full of good fat which your body does need. When you buy olive oil, make sure it's 100% authentic. Some brands are now mixing olive oil with refined oils...the end result is olive oil, but not really.
Balsamic Vinegar - vinegar reportedly controls your blood sugar level when eating which is important for overall health. Furthermore, it gives the meal more taste.
Brown Rice - whole grains are full of vitamins and fiber. Check out Uncle Ben's instant brown rice...it's pretty good and quick to make.
Making the meal is easy. You simply lay the spinach out on a platter- you can more or less use however much you want- and drizzle 1-2 teaspoons of olive oil and balsamic vinegar over the spinach.
Let this sit for 10 minutes or so- this gives the spinach a chance to soak up the oil and vinegar. While this is sitting, cook the brown rice and open up the can of salmon.
When ready, simply spread the salmon over the spinach and put the brown rice either on the side or in a separate bowl.
And now the best part of all - ENJOY!
This meal will take you 15 minutes max to make and each bite will nourish your body from the inside out. And once you get used to eating healthy, you'll find yourself experimenting with all types of different meals.
This article shared with you one example of a perfect meal, but there are many many more!
Thursday, May 18, 2006
Make those Abs look Great
Everybody wants a tight, firm midsection. You can tone your abs and get rid of that pot belly but there is one important point you first need to understand.
You cannot spot reduce anywhere on your body. You can spot tone your muscles in the area you are targeting, but you cannot spot reduce.
Here's an example. Look at your belly in a relaxed mode. Now suck in your stomach muscles.
Your pot belly is pretty much gone. Did you suddenly lose weight in that area?
Of course not! The same thing happens when you begin to properly exercise your ab muscles. The muscles become stronger and pull in the unsightly girth. Your abs look tighter and you look better, but unless you have actually lost weight overall, you have not actually lost any fat in that area.
To lose fat in the abs, you must lose weight overall. To make your abs look slimmer and sexier, you must develop the ab muscles.
One of the best pieces of exercise equipment you can purchase is an exercise ball, also called a swiss ball. Every time you do exercises on this ball, your ab muscles come into play. The abs are working to keep the ball steady and to keep you from falling off.
You can easily do two of the following exercises on the ball and increase the effectiveness.
1. The Bicycle
This has been proven to be one of the most effective ab exercises you can do. You cannot do this one on the ball.
Lie on your back with your hands behind your head. Lift your legs off the ground and raise your shoulders a couple inches off the floor.
Do not pull your neck with your hands. Push your lower back tight to the floor. Bring your left leg towards your chest while rotating your right elbow to touch your left knee.
Don't strain. As you return to the starting position, begin bringing your right knee in and rotate your left elbow to touch your right knee.
Work up to twenty repetitions each leg. Do them slowly.
2. Crunch
You are probably familiar with this one. Lay on your back with either your hands behind your head or on your chest. Legs are in a V-shape with your feet flat on the floor.
Once again push your lower back tight to the floor. Begin to raise your head and shoulders off the floor, tightening your ab muscles. Do not pull on your neck. You are only raising your shoulders a few inches off the ground.
At the top of the movement, hold for about one second, then return and repeat. Work to twenty repetitions. This is excellent on the exercise ball!
3. The Plank
Lie on your stomach. Feet are straight and close together. Push off the floor, raising up on your toes and your elbows. Keep your back straight and tighten your ab muscles. Hold for thirty seconds. Return and repeat for three to five repetitions.
Again, this exercise is excellent on the exercise ball.
Do these three exercises at least five days a week and the ab muscles will tighten up and you will look and feel great.
You cannot spot reduce anywhere on your body. You can spot tone your muscles in the area you are targeting, but you cannot spot reduce.
Here's an example. Look at your belly in a relaxed mode. Now suck in your stomach muscles.
Your pot belly is pretty much gone. Did you suddenly lose weight in that area?
Of course not! The same thing happens when you begin to properly exercise your ab muscles. The muscles become stronger and pull in the unsightly girth. Your abs look tighter and you look better, but unless you have actually lost weight overall, you have not actually lost any fat in that area.
To lose fat in the abs, you must lose weight overall. To make your abs look slimmer and sexier, you must develop the ab muscles.
One of the best pieces of exercise equipment you can purchase is an exercise ball, also called a swiss ball. Every time you do exercises on this ball, your ab muscles come into play. The abs are working to keep the ball steady and to keep you from falling off.
You can easily do two of the following exercises on the ball and increase the effectiveness.
1. The Bicycle
This has been proven to be one of the most effective ab exercises you can do. You cannot do this one on the ball.
Lie on your back with your hands behind your head. Lift your legs off the ground and raise your shoulders a couple inches off the floor.
Do not pull your neck with your hands. Push your lower back tight to the floor. Bring your left leg towards your chest while rotating your right elbow to touch your left knee.
Don't strain. As you return to the starting position, begin bringing your right knee in and rotate your left elbow to touch your right knee.
Work up to twenty repetitions each leg. Do them slowly.
2. Crunch
You are probably familiar with this one. Lay on your back with either your hands behind your head or on your chest. Legs are in a V-shape with your feet flat on the floor.
Once again push your lower back tight to the floor. Begin to raise your head and shoulders off the floor, tightening your ab muscles. Do not pull on your neck. You are only raising your shoulders a few inches off the ground.
At the top of the movement, hold for about one second, then return and repeat. Work to twenty repetitions. This is excellent on the exercise ball!
3. The Plank
Lie on your stomach. Feet are straight and close together. Push off the floor, raising up on your toes and your elbows. Keep your back straight and tighten your ab muscles. Hold for thirty seconds. Return and repeat for three to five repetitions.
Again, this exercise is excellent on the exercise ball.
Do these three exercises at least five days a week and the ab muscles will tighten up and you will look and feel great.
Saturday, April 15, 2006
Are You Learning The Lessons from TV's 'The Biggest Loser'
All over the world, night after night, millions of people are riveted to their TV sets - but not to watch the latest soap, or CSI. Not to watch Jay Leno or Sex in the City. Not to see who outwits, outlasts and outplays others in Survivor. No - they are spellbound by the efforts of a small band of obese people trying to overcome the effects of years of overeating.
It's not surprising that for so many people this is compulsive viewing. Obesity is the new epidemic. Fat children lumber around school playgrounds while their overweight mothers fill shopping carts with wrong choices. Then... they sit down at night to watch The Biggest Loser. They see dramatic weight loss and startling new body shapes beginning to emerge. They want the same results - and they begin to think it might be possible.
But who has four or five hours a day to work out? Who can afford a personal trainer several times a week? And who has the luxury of their own personal adviser on calorie content and smart food choices? The answer is: not many people. But you have to remember that this is television: it's a false situation. As the players keep reminding themselves and the viewers: "This is a GAME. You have to make the most of your time here - it's going to be so much harder out in the real world."
IS it harder in the real world? Probably. But you can take lessons away from watching this reality show. You can make it work for you, as well as for the contestants. Here are three practical and useful lessons you can put to use immediately.
1. Put Weight Loss First.
In the Biggest Loser household WEIGHT LOSS COMES FIRST. Make it come first in your household, too. Sounds simple, doesn't it? It is. In fact, so simple that many people just overlook it. They try to fit exercise and meal planning around everything else in their lives, instead of making it a priority.
Think: what is most important: getting the weight off, and becoming fit enough to put years on your life - or watching another TV show? Sit down with a pen and paper and allot at least one hour a day to planning meals, recording what you eat, and doing some form of exercise. You've still got 23 hours left to do everything else!
2. E is for Exercise - and Enjoy!
What else do you notice in the Biggest Loser household? The more they exercise, the more they seem to enjoy it. Oh sure, they grunt and they groan; they sweat and they complain. But as the weeks go on, you'll hear them say things like: "I never thought I'd say that I look forward to working out - but now don't feel right if a day goes past without exercise!"
The secret to enjoying exercise is finding what's right for YOU. If you don't really enjoy the gym, look for other forms of exercise. You need a mix of cardio and resistance training - but it doesn't have to be on machines. Walk, swim, dance, climb hills, push a wheelbarrow in the garden... there are endless choices that can be fun for you. Research what happens to various muscle groups - and to your heart - when you exercise, and pick activities that you will enjoy.
3. Identify the Triggers.
Emotions run high when the contestants have to face their demons. Weight gain is rarely from just a physical cause. If you keep a food diary, and faithfully record not only what you eat but when (and why) you eat it, you'll soon see a pattern of emotional eating. What are YOUR triggers? Boredom? Tiredness? Family arguments?
Once you have identified these triggers, you can start working on strategies to defeat them. This can be as simple as challenging yourself every time you want food. ("Am I hungry - yes or no? If I'm not hungry, then why do I want to eat? Am I really just thirsty? If I'm running to the fridge because I'm upset, is there something else I can do to feel better? Is there a long-term solution that will fix this forever?" and so on.) If you're not yet ready to deal with the root cause, then be prepared with food that won't add to your problems with the resulting rolls of fat. Make sure that you have 'good' food at hand - but also food that you LIKE.
These are just three of the lessons that anyone can take away from watching The Biggest Loser. And you'll have the satisfaction of knowing you did it all by yourself.
It's not surprising that for so many people this is compulsive viewing. Obesity is the new epidemic. Fat children lumber around school playgrounds while their overweight mothers fill shopping carts with wrong choices. Then... they sit down at night to watch The Biggest Loser. They see dramatic weight loss and startling new body shapes beginning to emerge. They want the same results - and they begin to think it might be possible.
But who has four or five hours a day to work out? Who can afford a personal trainer several times a week? And who has the luxury of their own personal adviser on calorie content and smart food choices? The answer is: not many people. But you have to remember that this is television: it's a false situation. As the players keep reminding themselves and the viewers: "This is a GAME. You have to make the most of your time here - it's going to be so much harder out in the real world."
IS it harder in the real world? Probably. But you can take lessons away from watching this reality show. You can make it work for you, as well as for the contestants. Here are three practical and useful lessons you can put to use immediately.
1. Put Weight Loss First.
In the Biggest Loser household WEIGHT LOSS COMES FIRST. Make it come first in your household, too. Sounds simple, doesn't it? It is. In fact, so simple that many people just overlook it. They try to fit exercise and meal planning around everything else in their lives, instead of making it a priority.
Think: what is most important: getting the weight off, and becoming fit enough to put years on your life - or watching another TV show? Sit down with a pen and paper and allot at least one hour a day to planning meals, recording what you eat, and doing some form of exercise. You've still got 23 hours left to do everything else!
2. E is for Exercise - and Enjoy!
What else do you notice in the Biggest Loser household? The more they exercise, the more they seem to enjoy it. Oh sure, they grunt and they groan; they sweat and they complain. But as the weeks go on, you'll hear them say things like: "I never thought I'd say that I look forward to working out - but now don't feel right if a day goes past without exercise!"
The secret to enjoying exercise is finding what's right for YOU. If you don't really enjoy the gym, look for other forms of exercise. You need a mix of cardio and resistance training - but it doesn't have to be on machines. Walk, swim, dance, climb hills, push a wheelbarrow in the garden... there are endless choices that can be fun for you. Research what happens to various muscle groups - and to your heart - when you exercise, and pick activities that you will enjoy.
3. Identify the Triggers.
Emotions run high when the contestants have to face their demons. Weight gain is rarely from just a physical cause. If you keep a food diary, and faithfully record not only what you eat but when (and why) you eat it, you'll soon see a pattern of emotional eating. What are YOUR triggers? Boredom? Tiredness? Family arguments?
Once you have identified these triggers, you can start working on strategies to defeat them. This can be as simple as challenging yourself every time you want food. ("Am I hungry - yes or no? If I'm not hungry, then why do I want to eat? Am I really just thirsty? If I'm running to the fridge because I'm upset, is there something else I can do to feel better? Is there a long-term solution that will fix this forever?" and so on.) If you're not yet ready to deal with the root cause, then be prepared with food that won't add to your problems with the resulting rolls of fat. Make sure that you have 'good' food at hand - but also food that you LIKE.
These are just three of the lessons that anyone can take away from watching The Biggest Loser. And you'll have the satisfaction of knowing you did it all by yourself.
Wednesday, March 29, 2006
How to Lose Weight Whilst Completing The Household Chores
You are a busy mom, juggling numerous responsibilities such as housework, child-care, cooking, laundry and more. There is not a moment to spare. How on earth can you still squeeze a workout into your hectic day? Do not despair! Fortunately there is a way to make ordinary household chores count in the battle against the bulge.
Here are some fantastic ways to get lean as you clean:
1. If you live in a split-level house, take the stairs two at a time. This is a great way to get your heart pumping.
2. Divide the laundry into smaller piles when you are putting it away. In this way you will increase the number of trips you have to make to and fro and this will help to burn more calories.
3. Intersperse chores with some spot toning exercises. For example, iron for ten minutes, then do 20 abdominal crunches, iron for another ten minutes then do 20 lunges and so on.
4. Vacuum/mop/sweep to music that has a lively beat. Do the task vigorously and work up a sweat.
5. Walk as fast as you can to take out the garbage, clean the yard or bring in the groceries.
6. Use the shopping bags filled with heavy groceries as weights. Do bicep curls with them as you bring them into the house.
7. Use cans as light weights and do a few strength training exercises as you pack them away.
8. Wear a pedometer and make it your goal to take 10,000 steps daily.
9. Try to make the bed as fast as possible. Time yourself and try to get faster each time.
10. If a store is within walking distance walk there daily to purchase your essential daily items.
Let us take a look at just how many calories you can burn doing your routine housework. Listed below is the approximate number of calories burned per minute by middle-aged women who perform these activities. Calculate how long you do each task to determine the total number of calories you burn. If you want to pump up the intensity, throw in some jumping jacks, squats, lunges and abdominal crunches. Before you know it you will be getting lean as your house is getting clean.
Changing bed sheets: 4 calories a minute
Mop floor: 3.5-4 calories a minute
Wash floor on hands and knees: 4-4.5 calories a minute
Sweep floor: 3.5-4 calories a minute
Vacuum Carpet: 3.5-4 calories a minute
Ironing: 2.4 calories a minute
Carrying laundry basket up a flight of stairs: 3.7 calories a minute
Washing dishes: 2.3 calories a minute
Unpacking groceries: 3-3.5 calories a minute
You do not have any excuse for staying unfit a moment longer. Start getting lean as you clean!
Here are some fantastic ways to get lean as you clean:
1. If you live in a split-level house, take the stairs two at a time. This is a great way to get your heart pumping.
2. Divide the laundry into smaller piles when you are putting it away. In this way you will increase the number of trips you have to make to and fro and this will help to burn more calories.
3. Intersperse chores with some spot toning exercises. For example, iron for ten minutes, then do 20 abdominal crunches, iron for another ten minutes then do 20 lunges and so on.
4. Vacuum/mop/sweep to music that has a lively beat. Do the task vigorously and work up a sweat.
5. Walk as fast as you can to take out the garbage, clean the yard or bring in the groceries.
6. Use the shopping bags filled with heavy groceries as weights. Do bicep curls with them as you bring them into the house.
7. Use cans as light weights and do a few strength training exercises as you pack them away.
8. Wear a pedometer and make it your goal to take 10,000 steps daily.
9. Try to make the bed as fast as possible. Time yourself and try to get faster each time.
10. If a store is within walking distance walk there daily to purchase your essential daily items.
Let us take a look at just how many calories you can burn doing your routine housework. Listed below is the approximate number of calories burned per minute by middle-aged women who perform these activities. Calculate how long you do each task to determine the total number of calories you burn. If you want to pump up the intensity, throw in some jumping jacks, squats, lunges and abdominal crunches. Before you know it you will be getting lean as your house is getting clean.
Changing bed sheets: 4 calories a minute
Mop floor: 3.5-4 calories a minute
Wash floor on hands and knees: 4-4.5 calories a minute
Sweep floor: 3.5-4 calories a minute
Vacuum Carpet: 3.5-4 calories a minute
Ironing: 2.4 calories a minute
Carrying laundry basket up a flight of stairs: 3.7 calories a minute
Washing dishes: 2.3 calories a minute
Unpacking groceries: 3-3.5 calories a minute
You do not have any excuse for staying unfit a moment longer. Start getting lean as you clean!
Friday, February 17, 2006
Setting Up a Basic Exercise Program
There are two basic things you need to know when you are setting up an exercise program . . .
1. You need twenty to forty minutes of aerobic exercise three to four times a week.
2. You need to include strength training at least twice a week, but preferably three times a week.
If you absolutely, positively are going to choose only aerobic exercise or strength exercise - choose aerobic exercise. You are exercising your heart muscle and aside from the obvious advantage to that, aerobic exercise will help you maintain your weight.
You need to keep in mind, however, that muscle burns fat, so if you can toss in about fifty push-ups before your aerobic exercise, you will reap the benefits....
Why strength exercise before aerobic exercise?
Actually, for the first twenty minutes of your aerobic exercise, you are burning about eighty per cent carbohydrates and twenty per cent fat. If your goal is to lose weight, you want to burn more fat and less carbs, right?
Well, the next twenty minutes will get you into about a fifty/fifty mode. You're burning a lot more fat than you were and that's a good thing.
If you go beyond forty minutes, you will be burning about eighty per cent fat. Realistically though, most people are not going to exercise for that long. Twenty to thirty minutes of aerobic exercise is about average.
If you start out doing pushups, you actually start the aerobic activity...not much, but it's a start. So, when you begin your aerobic exercise, you may begin burning that fat a little quicker.
OK - Now to start! First, find an aerobic exercise you enjoy. More than one type of exercise is best as you can keep your workouts interesting and it will help keep your routine from getting stale.
Let's say running is an exercise you enjoy and you also like aerobics, like using some of the exercise tapes from Richard Simmons.
Now, plan your schedule by selecting the days and times you can do the exercise. Make it at least three days a week and do not take more than two days off in a row. The most popular routine is Monday, Wednesday and Friday.
Most fitness experts highly recommend trying to exercise at the same time on those days; not a necessity but it helps get you into a routine and you're more likely to continue.
If you're not going to do strength training, as mentioned earlier, at least do some push-ups.
Be sure to start your routine with a warmup, and gradually increase the tempo. If you're following an exercise tape, it's fairly simple to know what intensity you should be doing. If you are running, try throwing in periods of faster running along the way, followed by slower running. This will really get you in shape.
Do the aerobic tape routine on some days and on the days you feel like going on a run, go run.
If you decide to strength train as well, do this two to three times a week! A good routine should include:
-Biceps Curl
-Triceps Curl
-Shoulder Press
-Bench Press
-Lunges
-Calf Raises
Work up to two to three sets of eight repetitions for each exercise. This will give you a full body workout.
Do this for a month and see if you don't feel a difference.
1. You need twenty to forty minutes of aerobic exercise three to four times a week.
2. You need to include strength training at least twice a week, but preferably three times a week.
If you absolutely, positively are going to choose only aerobic exercise or strength exercise - choose aerobic exercise. You are exercising your heart muscle and aside from the obvious advantage to that, aerobic exercise will help you maintain your weight.
You need to keep in mind, however, that muscle burns fat, so if you can toss in about fifty push-ups before your aerobic exercise, you will reap the benefits....
Why strength exercise before aerobic exercise?
Actually, for the first twenty minutes of your aerobic exercise, you are burning about eighty per cent carbohydrates and twenty per cent fat. If your goal is to lose weight, you want to burn more fat and less carbs, right?
Well, the next twenty minutes will get you into about a fifty/fifty mode. You're burning a lot more fat than you were and that's a good thing.
If you go beyond forty minutes, you will be burning about eighty per cent fat. Realistically though, most people are not going to exercise for that long. Twenty to thirty minutes of aerobic exercise is about average.
If you start out doing pushups, you actually start the aerobic activity...not much, but it's a start. So, when you begin your aerobic exercise, you may begin burning that fat a little quicker.
OK - Now to start! First, find an aerobic exercise you enjoy. More than one type of exercise is best as you can keep your workouts interesting and it will help keep your routine from getting stale.
Let's say running is an exercise you enjoy and you also like aerobics, like using some of the exercise tapes from Richard Simmons.
Now, plan your schedule by selecting the days and times you can do the exercise. Make it at least three days a week and do not take more than two days off in a row. The most popular routine is Monday, Wednesday and Friday.
Most fitness experts highly recommend trying to exercise at the same time on those days; not a necessity but it helps get you into a routine and you're more likely to continue.
If you're not going to do strength training, as mentioned earlier, at least do some push-ups.
Be sure to start your routine with a warmup, and gradually increase the tempo. If you're following an exercise tape, it's fairly simple to know what intensity you should be doing. If you are running, try throwing in periods of faster running along the way, followed by slower running. This will really get you in shape.
Do the aerobic tape routine on some days and on the days you feel like going on a run, go run.
If you decide to strength train as well, do this two to three times a week! A good routine should include:
-Biceps Curl
-Triceps Curl
-Shoulder Press
-Bench Press
-Lunges
-Calf Raises
Work up to two to three sets of eight repetitions for each exercise. This will give you a full body workout.
Do this for a month and see if you don't feel a difference.
Wednesday, January 25, 2006
5 Proven Ways To Lose More Fat In Less Time
If you're looking to lose some unwanted body fat, this article will show you 5 simple, proven ways to shed more fat in less time.
1. Drink more water throughout the day
Water is used in every physiological process your body undergoes, including vitamin absorption, digestion, and waste removal. In order to make sure these important processes are not disrupted, you want to drink enough clean water.
Drinking water will also help you feel more full throughout the day, so you're less likely to be hungry and less likely to snack.
One trick to help you eat less during your meals is to drink a tall glass of clean, cold water before you eat. This will help you feel less hungry, so you'll eat less during your meal.
Try to drink at least a gallon of water each day. Keep a bottle of water at your work desk, in your car, and one handy at home. The importance of water for good health cannot be overstated. You can live weeks without food, but only days without water.
2. Eat five to six smaller meals each day
This will keep your metabolism running smoothly and efficiently. Eating a smaller meal every 3 to 4 hours will help speed up your metabolism so that it burns through food quicker.
Eating one or two larger meals each day will cause your metabolism to slow down. If it's not presented with food more often, it doesn't burn through it as fast.
Skipping meals altogether will cause your body to hold onto stored fat as a defense mechanism. Your body isn't sure when it's going to get its next meal, so it conserves stored fat to use in case of future calorie needs.
Each meal should consist of high protein (builds muscle), moderate carbohydrates (fuel for the body), and low fat (used for energy and organ protection).
Foods like chicken, turkey, fish, eggs, and milk are good sources of protein. For quality carbohydrates, eat complex sources like whole grains, cereals, breads, vegetables, and beans. Fats should be kept to a minimum and they should come from sources like fish oil, olive oil, flax seed, and whole fish.
3. Do three to four cardiovascular workouts each week
This is how you'll burn the majority of your daily calories. Cardio increases your metabolic rate, so that you'll burn more calories throughout the day, even while resting.
30 minutes of cardio, three to four times a week, is enough to raise your metabolism and help burn calories. Any more than that could lead to overtraining.
Choose cardio machines that get more of your body moving. the more you move your body, the more calories you burn. The Stairmaster, biking, and running on the treadmill are all good examples of intense cardio that will move more of your body.
4. Weight train three to four times a week
Weight training will not burn a sufficient amount of fat while you're doing it. Weight training will help you burn more calories and fat in the future.
When you add more lean muscle tissue to your body, you have to expend more energy (burn more calories) just to maintain that lean muscle tissue. So when you're at rest, even sleeping, you'll burn off more calories with this additional lean muscle. The more calories you burn, the more body fat you will lose.
That's why weight training is an important part of the weight loss equation. The more lean muscle tissue you have on your body, the more calories you will burn off as a result.
5. Begin to slowly reduce your calorie intake
In order to lose body fat, you need to expend more calories than you consume. Or simply put, burn off more calories than you eat.
Begin by reducing your daily calorie intake by 150 to 300 calories. Start cutting out extras like butter, cream, mayo, sugar, and any high-calorie dressings or condiments.
Instead, use spices or low-calories sauces to add flavor to your food.
As you reduce your daily calories, begin to observe in the mirror what effect it's having on your body composition. This will help you decide whether or not you should reduce your calories again or if you're making progress where you are.
If you don't see results after a couple weeks of reducing your daily calories, reduce them again by 150 to 300 calories.
This slow, methodical drop in calories will allow you to find the number you need to keep losing fat, without sacrificing lean muscle tissue. If you eat too few calories, your metabolism will slow down and you'll also stop adding lean muscle tissue.
Over time, you'll find the number of daily calories you need to keep losing body fat, without losing lean muscle tissue.
There you have five simple, proven ways you can lose more fat in less time. The more of these tips you use, the quicker you'll begin to see positive changes in the mirror.
1. Drink more water throughout the day
Water is used in every physiological process your body undergoes, including vitamin absorption, digestion, and waste removal. In order to make sure these important processes are not disrupted, you want to drink enough clean water.
Drinking water will also help you feel more full throughout the day, so you're less likely to be hungry and less likely to snack.
One trick to help you eat less during your meals is to drink a tall glass of clean, cold water before you eat. This will help you feel less hungry, so you'll eat less during your meal.
Try to drink at least a gallon of water each day. Keep a bottle of water at your work desk, in your car, and one handy at home. The importance of water for good health cannot be overstated. You can live weeks without food, but only days without water.
2. Eat five to six smaller meals each day
This will keep your metabolism running smoothly and efficiently. Eating a smaller meal every 3 to 4 hours will help speed up your metabolism so that it burns through food quicker.
Eating one or two larger meals each day will cause your metabolism to slow down. If it's not presented with food more often, it doesn't burn through it as fast.
Skipping meals altogether will cause your body to hold onto stored fat as a defense mechanism. Your body isn't sure when it's going to get its next meal, so it conserves stored fat to use in case of future calorie needs.
Each meal should consist of high protein (builds muscle), moderate carbohydrates (fuel for the body), and low fat (used for energy and organ protection).
Foods like chicken, turkey, fish, eggs, and milk are good sources of protein. For quality carbohydrates, eat complex sources like whole grains, cereals, breads, vegetables, and beans. Fats should be kept to a minimum and they should come from sources like fish oil, olive oil, flax seed, and whole fish.
3. Do three to four cardiovascular workouts each week
This is how you'll burn the majority of your daily calories. Cardio increases your metabolic rate, so that you'll burn more calories throughout the day, even while resting.
30 minutes of cardio, three to four times a week, is enough to raise your metabolism and help burn calories. Any more than that could lead to overtraining.
Choose cardio machines that get more of your body moving. the more you move your body, the more calories you burn. The Stairmaster, biking, and running on the treadmill are all good examples of intense cardio that will move more of your body.
4. Weight train three to four times a week
Weight training will not burn a sufficient amount of fat while you're doing it. Weight training will help you burn more calories and fat in the future.
When you add more lean muscle tissue to your body, you have to expend more energy (burn more calories) just to maintain that lean muscle tissue. So when you're at rest, even sleeping, you'll burn off more calories with this additional lean muscle. The more calories you burn, the more body fat you will lose.
That's why weight training is an important part of the weight loss equation. The more lean muscle tissue you have on your body, the more calories you will burn off as a result.
5. Begin to slowly reduce your calorie intake
In order to lose body fat, you need to expend more calories than you consume. Or simply put, burn off more calories than you eat.
Begin by reducing your daily calorie intake by 150 to 300 calories. Start cutting out extras like butter, cream, mayo, sugar, and any high-calorie dressings or condiments.
Instead, use spices or low-calories sauces to add flavor to your food.
As you reduce your daily calories, begin to observe in the mirror what effect it's having on your body composition. This will help you decide whether or not you should reduce your calories again or if you're making progress where you are.
If you don't see results after a couple weeks of reducing your daily calories, reduce them again by 150 to 300 calories.
This slow, methodical drop in calories will allow you to find the number you need to keep losing fat, without sacrificing lean muscle tissue. If you eat too few calories, your metabolism will slow down and you'll also stop adding lean muscle tissue.
Over time, you'll find the number of daily calories you need to keep losing body fat, without losing lean muscle tissue.
There you have five simple, proven ways you can lose more fat in less time. The more of these tips you use, the quicker you'll begin to see positive changes in the mirror.
Saturday, December 31, 2005
Starting a Lifelong Running Program
I don't think you'll find too many fitness experts who don't feel running is one of the best exercises you can do to keep in shape.
The criticism is the stress on the body. The knees and leg muscles do take a beating. But . . . there are plenty of runners in their 60's and 70's who have been running for years and continue to do so.
Running is simply too great of an exercise to dismiss. Here's a way to make running a lifelong exercise with minimal injuries.
First, warm up is very important. Ideally you should walk at a brisk pace for 5 minutes of more. After the body starts to get warmed up, some stretching exercises will help loosen the muscles and prepare them for the workout to come.
A continuous steady stretch should be used. Do not bounce!!
Forget distance - think time. We want to work up to a nice 30 minute workout.
Before you try to progress, the first goal will be walking at a brisk pace comfortably for 30 minutes. If you can do this now, you can move to the next step. If not, work towards that goal.
Once you reach the 30 minutes of brisk walking, you can move to the next step. Warm up as stated for no less than 5 minutes. Now you're going to begin to walk briskly and then run at a slow pace until you become winded. Then walk briskly until you recover. Begin running again.
If it's 15 seconds, fine. 30 seconds - go for it. The idea is to gradually build up your running time.
Start out doing this 3 - 5 times during your exercise. You can do more if you have been exercising regularly.
Here's the good news. Just doing that will be a good exercise routine. Even walking for 30 minutes but getting to the point where you throw in 5 - 1 minute runs is great! You get your heart beat to climb and when you drop back to walking, the rate stays elevated for awhile.
Now, if you're up to it and are so inclined, start increasing the running. Again, a little at a time. If you injure yourself, not only do you have to stop the exercise for a time, but you also might be less likely to pick it up again.
So walk and then begin running for a couple minutes at a time. Or jog at a slow pace for as long as you feel comfortable.
Here's another tip to remember if your routine works up to running the entire time. If you run at a steady pace, then throw in faster runs of 30 seconds or more, and return to running at a steady pace to recover, you will actually get more benefit in your running routine.
The sprints (not all out but we'll call them sprints to make it easy) will force your body out of it's comfort zone. You will become much fitter than you would by running at a slow and steady pace for your entire routine.
Now, if you want to break the boredom, run some hills. You'll feel it in your shins and the front of your thighs as you run up the hill but, and this is good news, it's actually less strain on your knees.
However, be careful and slow it down while running down the hill. Here's where your knees can really take a beating. There's a tendency to pick it up while running downhill as you have great momentum.
Ignore that tendency.
Obviously if you are training for a racing event or such, this type of routine will not apply to you; unless you are just starting to run. But this running routine is something you can do to keep yourself fit while minimizing the risk of injury.
You will have less chance of injury and you're more likely to do it for a lifetime!
The criticism is the stress on the body. The knees and leg muscles do take a beating. But . . . there are plenty of runners in their 60's and 70's who have been running for years and continue to do so.
Running is simply too great of an exercise to dismiss. Here's a way to make running a lifelong exercise with minimal injuries.
First, warm up is very important. Ideally you should walk at a brisk pace for 5 minutes of more. After the body starts to get warmed up, some stretching exercises will help loosen the muscles and prepare them for the workout to come.
A continuous steady stretch should be used. Do not bounce!!
Forget distance - think time. We want to work up to a nice 30 minute workout.
Before you try to progress, the first goal will be walking at a brisk pace comfortably for 30 minutes. If you can do this now, you can move to the next step. If not, work towards that goal.
Once you reach the 30 minutes of brisk walking, you can move to the next step. Warm up as stated for no less than 5 minutes. Now you're going to begin to walk briskly and then run at a slow pace until you become winded. Then walk briskly until you recover. Begin running again.
If it's 15 seconds, fine. 30 seconds - go for it. The idea is to gradually build up your running time.
Start out doing this 3 - 5 times during your exercise. You can do more if you have been exercising regularly.
Here's the good news. Just doing that will be a good exercise routine. Even walking for 30 minutes but getting to the point where you throw in 5 - 1 minute runs is great! You get your heart beat to climb and when you drop back to walking, the rate stays elevated for awhile.
Now, if you're up to it and are so inclined, start increasing the running. Again, a little at a time. If you injure yourself, not only do you have to stop the exercise for a time, but you also might be less likely to pick it up again.
So walk and then begin running for a couple minutes at a time. Or jog at a slow pace for as long as you feel comfortable.
Here's another tip to remember if your routine works up to running the entire time. If you run at a steady pace, then throw in faster runs of 30 seconds or more, and return to running at a steady pace to recover, you will actually get more benefit in your running routine.
The sprints (not all out but we'll call them sprints to make it easy) will force your body out of it's comfort zone. You will become much fitter than you would by running at a slow and steady pace for your entire routine.
Now, if you want to break the boredom, run some hills. You'll feel it in your shins and the front of your thighs as you run up the hill but, and this is good news, it's actually less strain on your knees.
However, be careful and slow it down while running down the hill. Here's where your knees can really take a beating. There's a tendency to pick it up while running downhill as you have great momentum.
Ignore that tendency.
Obviously if you are training for a racing event or such, this type of routine will not apply to you; unless you are just starting to run. But this running routine is something you can do to keep yourself fit while minimizing the risk of injury.
You will have less chance of injury and you're more likely to do it for a lifetime!
Sunday, December 11, 2005
Losing The Pounds - Every Little Bit Helps
The world is overweight, especially in the United States. Every year we seem to get lazier and fatter.
People who have put on a few extra pounds typically fall into one of two categories. They are either obsessed with dieting and losing weight or they just do not seem to care. They are both doomed to fail.
The former group will likely fail because of their unreasonable expectations, while the latter group thinks that weight loss and fitness are just too difficult, so they give up without even trying.
If you belong to either group, you need to put things into perspective. You will probably never develop a supermodel figure or bodybuilder physique. But the good is that you do not need to.
Fitness is not about hourglass figures or washboard abs. Just losing a few pounds can add years to your life and make those years much more enjoyable.
Excess weight can reduce your stamina, put stress on your joints, and even cause illnesses, such as heart disease or diabetes.
So start each day with the intention of eating better and getting just a little exercise. Do this one day at a time and you will find it to be much easier than you expected.
Here are some tips to help you get started.
1. Start your day with a tall glass of cold water. Not only is it a great way to start the day, but you feel less hungry, so you will eat less.
2. Try to eat breakfast within an hour of getting up in the morning. Breakfast is the most important meal of the day, but you should not wait until you get really hungry or you may be inclined to eat too much.
3. Eat a lot of fresh fruit. They are an excellent source of nutrition and many contain the extra fiber that your body needs. You probably know what a lack of fiber can do to you.
4. Do not forget the vegetables. Try to eat at least one salad every day. When you feel the urge to snack, try some celery or carrot sticks. Some people seem to have a phobia about veggies, but they really are good when you give them a chance.
5. Control your sweet tooth. Sweet usually means sugar, which translates into calories. Too much sugar can harm you in many other ways, as well.
6. Keep a food diary. Write down everything that you eat. At the end of the day, you may be surprised, even shocked by what you have written down.
7. Stay away from fried foods. Even if the oil is drained away, there is still a lot of hidden oil, which adds fat and calories.
8. Do not be a couch potato. There are several little things that you can do for exercise. Walking instead of driving. Bike riding. Take the stairs instead of the elevator. If you just stop for a moment and think about it, you can come up with dozens of ideas.
So start with small goals and find how much easier it gets every day.
And let's face it, is that not that what you are looking for? Easy?
People who have put on a few extra pounds typically fall into one of two categories. They are either obsessed with dieting and losing weight or they just do not seem to care. They are both doomed to fail.
The former group will likely fail because of their unreasonable expectations, while the latter group thinks that weight loss and fitness are just too difficult, so they give up without even trying.
If you belong to either group, you need to put things into perspective. You will probably never develop a supermodel figure or bodybuilder physique. But the good is that you do not need to.
Fitness is not about hourglass figures or washboard abs. Just losing a few pounds can add years to your life and make those years much more enjoyable.
Excess weight can reduce your stamina, put stress on your joints, and even cause illnesses, such as heart disease or diabetes.
So start each day with the intention of eating better and getting just a little exercise. Do this one day at a time and you will find it to be much easier than you expected.
Here are some tips to help you get started.
1. Start your day with a tall glass of cold water. Not only is it a great way to start the day, but you feel less hungry, so you will eat less.
2. Try to eat breakfast within an hour of getting up in the morning. Breakfast is the most important meal of the day, but you should not wait until you get really hungry or you may be inclined to eat too much.
3. Eat a lot of fresh fruit. They are an excellent source of nutrition and many contain the extra fiber that your body needs. You probably know what a lack of fiber can do to you.
4. Do not forget the vegetables. Try to eat at least one salad every day. When you feel the urge to snack, try some celery or carrot sticks. Some people seem to have a phobia about veggies, but they really are good when you give them a chance.
5. Control your sweet tooth. Sweet usually means sugar, which translates into calories. Too much sugar can harm you in many other ways, as well.
6. Keep a food diary. Write down everything that you eat. At the end of the day, you may be surprised, even shocked by what you have written down.
7. Stay away from fried foods. Even if the oil is drained away, there is still a lot of hidden oil, which adds fat and calories.
8. Do not be a couch potato. There are several little things that you can do for exercise. Walking instead of driving. Bike riding. Take the stairs instead of the elevator. If you just stop for a moment and think about it, you can come up with dozens of ideas.
So start with small goals and find how much easier it gets every day.
And let's face it, is that not that what you are looking for? Easy?
Tuesday, November 22, 2005
Five Step Plan for Losing Weight
If you happen to be among the millions of people who are weight impaired, you may have already considered, or even tried many alternatives for losing weight...and you may still be seeking that one magic "remedy"...
Sadly, there are no magic remedies, diet pills, or supplements for losing weight. It takes desire, persistence and lots of accurate information seasoned with ample amounts of supportive and caring guidance, to succeed.
Through the trials and tribulations of many failed weight loss plans we now know that if you try to manage your weight by making radical changes in your diet and lifestyle, you will eventually fail...around 95% of the time!
For a diet plan to be successful it must fit within the boundaries of normal day-to-day habits and activities. It must allow for the consumption of familiar foods in familiar and traditional social settings. The exclusion of "taboo" foods or your favorite fast food restaurant is generally a set-up for eventual dieting failure.
When you stop to think about, isn't it usually the things you are told that you can't do or have, that you desire the most? It's a part of human nature. We want what we can't have! Take it away from us, and surely this is exactly what we will want and crave the most...and this includes the foods we eat. Even the most highly regarded sources of information agree that we tend to focus on what we can't have (see what the Bible has to say about it; Romans 7:14-15).
So, a good plan for losing weight should not try to radically change your eating behavior. The plan should adapt to your daily activities and eating behavior. And of course any good plan should incorporate the benefits of good nutrition, convenience and practicality.
The bottom line is that we are all very busy people without a lot of time to spare. We're not about to turn our busy lifestyle upside down to follow some restrictive plan for losing weight. Oh...maybe something like this will work for a short period of time, but the facts don't lie. Short term loss is long term gain (in weight that is!). Although the "crash" weight loss diets may work for a short while, most of us will find that before long the pounds begin to creep back on...and there is good reason for this.
- We’re not going give-up eating at fast food and sit-down restaurants when we need a quick meal.
- We're not going to give-up eating with business associates, good friends and family or any other special meal occasions where dieting guidelines are difficult (or impossible) to follow.
- We're not going to completely eliminate the foods we love and crave.
- And we're most definitely not going to waste precious time preparing special dietary meals from "scratch" every day!
It's important to know that you don't have to stop doing any of the above to lose weight.
You can look and feel like a million bucks, take years off your appearance and have the energy and vitality to accomplish your dreams, by following a few simple guidelines. Here they are...
1) Take it one step at a time.
Some of the greatest accomplishments in life begin by taking one small step at a time. When we are challenged to think deeply, encouraged by others to succeed, and ultimately inspired to take action, great things start to happen!
If you have important weight loss goals you are not achieving, try to spend less time worrying about all the possible
"causes" and start concentrating on how you can make progress.
This is one of the keys to moving forward and a simple, but powerful tool for success.
Step #2 – Assess your dietary needs and lifestyle.
Awareness is the key!
Learn about your specific dietary needs (caloric intake) and daily energy requirements. We're talking a basic understanding here, and not having to go into any great detail. Here is a great tool that can help:
http://www.weightlosswarriors.com/
nutribase/AssessQuestionnaire2005.php
Step #3 - Seek advice from friends and trusted authorities.
Don't believe everything you hear! There are thousands of diet "scams" on the market. When you find a trusted source, ask as many questions as you can about diet and exercise. Find out what has worked for others. But always be on-guard for "quick fix" approach...it won't work!
Step #4 – Start creating a SYSTEM of support.
About 85% of our "happiness" and well-being is determined by the quality of our relationships with other people. Loving, caring relationships and a network of friends, family, and colleagues lowers stress, increases longevity and helps us to accomplish our goals in life (including losing weight).
We are social creatures and we do our best when we have friends to cheer us on, offer support, give advice and hold us accountable when necessary. This makes it easy for us to succeed. So, surround yourself with people, tools and activities that make it easier to succeed than to fail! Arrange your living environment and social situations so that every thing around you pulls your forward!
Step #5 – Use your resources.
Read motivational tips, general health information and any other literature you can get your hands-on. Information is power!
Step #6 – TAKE THE FIRST STEP!
There you have it. So, get started today on "your" Road to Success!
Sadly, there are no magic remedies, diet pills, or supplements for losing weight. It takes desire, persistence and lots of accurate information seasoned with ample amounts of supportive and caring guidance, to succeed.
Through the trials and tribulations of many failed weight loss plans we now know that if you try to manage your weight by making radical changes in your diet and lifestyle, you will eventually fail...around 95% of the time!
For a diet plan to be successful it must fit within the boundaries of normal day-to-day habits and activities. It must allow for the consumption of familiar foods in familiar and traditional social settings. The exclusion of "taboo" foods or your favorite fast food restaurant is generally a set-up for eventual dieting failure.
When you stop to think about, isn't it usually the things you are told that you can't do or have, that you desire the most? It's a part of human nature. We want what we can't have! Take it away from us, and surely this is exactly what we will want and crave the most...and this includes the foods we eat. Even the most highly regarded sources of information agree that we tend to focus on what we can't have (see what the Bible has to say about it; Romans 7:14-15).
So, a good plan for losing weight should not try to radically change your eating behavior. The plan should adapt to your daily activities and eating behavior. And of course any good plan should incorporate the benefits of good nutrition, convenience and practicality.
The bottom line is that we are all very busy people without a lot of time to spare. We're not about to turn our busy lifestyle upside down to follow some restrictive plan for losing weight. Oh...maybe something like this will work for a short period of time, but the facts don't lie. Short term loss is long term gain (in weight that is!). Although the "crash" weight loss diets may work for a short while, most of us will find that before long the pounds begin to creep back on...and there is good reason for this.
- We’re not going give-up eating at fast food and sit-down restaurants when we need a quick meal.
- We're not going to give-up eating with business associates, good friends and family or any other special meal occasions where dieting guidelines are difficult (or impossible) to follow.
- We're not going to completely eliminate the foods we love and crave.
- And we're most definitely not going to waste precious time preparing special dietary meals from "scratch" every day!
It's important to know that you don't have to stop doing any of the above to lose weight.
You can look and feel like a million bucks, take years off your appearance and have the energy and vitality to accomplish your dreams, by following a few simple guidelines. Here they are...
1) Take it one step at a time.
Some of the greatest accomplishments in life begin by taking one small step at a time. When we are challenged to think deeply, encouraged by others to succeed, and ultimately inspired to take action, great things start to happen!
If you have important weight loss goals you are not achieving, try to spend less time worrying about all the possible
"causes" and start concentrating on how you can make progress.
This is one of the keys to moving forward and a simple, but powerful tool for success.
Step #2 – Assess your dietary needs and lifestyle.
Awareness is the key!
Learn about your specific dietary needs (caloric intake) and daily energy requirements. We're talking a basic understanding here, and not having to go into any great detail. Here is a great tool that can help:
http://www.weightlosswarriors.com/
nutribase/AssessQuestionnaire2005.php
Step #3 - Seek advice from friends and trusted authorities.
Don't believe everything you hear! There are thousands of diet "scams" on the market. When you find a trusted source, ask as many questions as you can about diet and exercise. Find out what has worked for others. But always be on-guard for "quick fix" approach...it won't work!
Step #4 – Start creating a SYSTEM of support.
About 85% of our "happiness" and well-being is determined by the quality of our relationships with other people. Loving, caring relationships and a network of friends, family, and colleagues lowers stress, increases longevity and helps us to accomplish our goals in life (including losing weight).
We are social creatures and we do our best when we have friends to cheer us on, offer support, give advice and hold us accountable when necessary. This makes it easy for us to succeed. So, surround yourself with people, tools and activities that make it easier to succeed than to fail! Arrange your living environment and social situations so that every thing around you pulls your forward!
Step #5 – Use your resources.
Read motivational tips, general health information and any other literature you can get your hands-on. Information is power!
Step #6 – TAKE THE FIRST STEP!
There you have it. So, get started today on "your" Road to Success!
Monday, November 14, 2005
How to Lose the Most Stubborn Pounds
Here are several tips that will help you shed that unwanted weight and create a more healthy and attractive figure.
Increase Protein
When you diet, keep your protein at 55% of your calories. This will help you maintain your muscle mass and keep your metabolism elevated. Eat low-fat protein sources like chicken breasts, egg whites, and fish.
Eat 75%
When you sit down to eat, look at your plate and leave 25%, eating only 75% and thereby cutting as many as 300 calories from every meal.
Lift Some Weights
Do a small 20 minute program of lifting weights twice a week along with cardiovascular exercise to build up muscle strength, replacing fat with muscle.
Move Around More
An obese person spends an average of 2.5 hours more daily in a chair than a thin person. Try walking back and forth while talking on a cell or cordless phone, use the steps rather than the elevator, and park farther away and walk to your destination.
Weigh Yourself Monthly
Don't weigh yourself too often and become discouraged by the up and down variations from day to day. Weigh yourself at the same time every month to better see long term trends in your weight.
Buy A Pedometer
This is a very accurate way to make sure you take at least 10,000 steps a day to help you reach and maintain your weight loss goals as you walk to do your various errands and activities.
Have Your Thyroid Tested
If you are adding weight, have joint and muscle aches, have unusual facial puffiness, or are unusually tired, this could be the sign of a sluggish thyroid slowing down your metabolism, causing weight gain. This can be remedied by taking the right medications.
Reduce Stress
When you are stressed, your adrenal gland generates the cortisol stress hormone, which increases your appetite and triggers release of the insulin fat-storing hormone, causing your body to hold onto fat, even if you are eating less.
But often, stress makes you overeat comfort foods like chocolate, ice cream, potato chips, cookies and donuts. Those high carbohydrate goodies raise your serotonin levels, boosting your mood in a form of self-medication. Salty snacks raise blood pressure, which also raises cortisol levels, contributing to a vicious cycle of overeating.
To break this cycle, you should set a fixed eating schedule and stick to it. Schedule your three meals and three snacks throughout the day so you always have something to eat every three or four hours. Savor every bite instead of gulping down too much before your brain tells you that you are full. Regular exercise and relaxing meditation can also relieve your stress.
Increase Protein
When you diet, keep your protein at 55% of your calories. This will help you maintain your muscle mass and keep your metabolism elevated. Eat low-fat protein sources like chicken breasts, egg whites, and fish.
Eat 75%
When you sit down to eat, look at your plate and leave 25%, eating only 75% and thereby cutting as many as 300 calories from every meal.
Lift Some Weights
Do a small 20 minute program of lifting weights twice a week along with cardiovascular exercise to build up muscle strength, replacing fat with muscle.
Move Around More
An obese person spends an average of 2.5 hours more daily in a chair than a thin person. Try walking back and forth while talking on a cell or cordless phone, use the steps rather than the elevator, and park farther away and walk to your destination.
Weigh Yourself Monthly
Don't weigh yourself too often and become discouraged by the up and down variations from day to day. Weigh yourself at the same time every month to better see long term trends in your weight.
Buy A Pedometer
This is a very accurate way to make sure you take at least 10,000 steps a day to help you reach and maintain your weight loss goals as you walk to do your various errands and activities.
Have Your Thyroid Tested
If you are adding weight, have joint and muscle aches, have unusual facial puffiness, or are unusually tired, this could be the sign of a sluggish thyroid slowing down your metabolism, causing weight gain. This can be remedied by taking the right medications.
Reduce Stress
When you are stressed, your adrenal gland generates the cortisol stress hormone, which increases your appetite and triggers release of the insulin fat-storing hormone, causing your body to hold onto fat, even if you are eating less.
But often, stress makes you overeat comfort foods like chocolate, ice cream, potato chips, cookies and donuts. Those high carbohydrate goodies raise your serotonin levels, boosting your mood in a form of self-medication. Salty snacks raise blood pressure, which also raises cortisol levels, contributing to a vicious cycle of overeating.
To break this cycle, you should set a fixed eating schedule and stick to it. Schedule your three meals and three snacks throughout the day so you always have something to eat every three or four hours. Savor every bite instead of gulping down too much before your brain tells you that you are full. Regular exercise and relaxing meditation can also relieve your stress.
Monday, November 07, 2005
The Swiss Ball Makes Exercise Fun and Effective!
If you haven't experienced a workout using a Swiss ball, another name for a fitness ball, you don't know what you're missing.
There's a reason it has become so popular and it's not just a fad. The Swiss ball has been used for many years in physical therapy. It's actually recommended by many physical therapists as a way to help you relieve back pain.
The effectiveness of the Swiss ball is due to the fact it's round. That creates in-stability which in turns causes your body's core muscles to come into play.
Listen, when you do a crunch on the floor, basically your upper abs muscles are working. When you do it on the Swiss ball, your core muscles; which consist of all the muscles in your abs area, muscles in your back, your pelvic area and hips are working to help keep you on the ball.
You just did your crunch but since more muscles were brought into play, you actually increased the value of your exercise. The result is you can actually do fewer repetitions and get more benefit.
That's just the beginning. There are so many exercises you can do on the Swiss ball that you'll never get bored.
Try some pushups, not only with your feet on the ball and your arms on the floor, but with your feet on the floor and your hands on the ball. Spreading your feet apart gives you more stability and bringing them closer together makes the exercise tougher.
Do a few pushups with your feet close together and your hands on the ball and you won't believe the effect! Your arms will scream for mercy!
You can also do some dumbbell training on the Swiss ball and, once again, since you are bringing those core muscles into play, you get a good body core workout as well.
It takes a little while to get used to the ball. You should begin by sitting on it and just getting a feel for it. Roll it back and forth. Side to side.
It's not a bad idea to have someone with you when you first start working out on the ball to help you stay on. And definitely don't begin using weights of any size until you are comfortable and have been exercising on the ball for some time.
I urge you to try including the Swiss ball into your exercise routine. You will see and feel a difference!
There's a reason it has become so popular and it's not just a fad. The Swiss ball has been used for many years in physical therapy. It's actually recommended by many physical therapists as a way to help you relieve back pain.
The effectiveness of the Swiss ball is due to the fact it's round. That creates in-stability which in turns causes your body's core muscles to come into play.
Listen, when you do a crunch on the floor, basically your upper abs muscles are working. When you do it on the Swiss ball, your core muscles; which consist of all the muscles in your abs area, muscles in your back, your pelvic area and hips are working to help keep you on the ball.
You just did your crunch but since more muscles were brought into play, you actually increased the value of your exercise. The result is you can actually do fewer repetitions and get more benefit.
That's just the beginning. There are so many exercises you can do on the Swiss ball that you'll never get bored.
Try some pushups, not only with your feet on the ball and your arms on the floor, but with your feet on the floor and your hands on the ball. Spreading your feet apart gives you more stability and bringing them closer together makes the exercise tougher.
Do a few pushups with your feet close together and your hands on the ball and you won't believe the effect! Your arms will scream for mercy!
You can also do some dumbbell training on the Swiss ball and, once again, since you are bringing those core muscles into play, you get a good body core workout as well.
It takes a little while to get used to the ball. You should begin by sitting on it and just getting a feel for it. Roll it back and forth. Side to side.
It's not a bad idea to have someone with you when you first start working out on the ball to help you stay on. And definitely don't begin using weights of any size until you are comfortable and have been exercising on the ball for some time.
I urge you to try including the Swiss ball into your exercise routine. You will see and feel a difference!
Monday, October 31, 2005
Know Thy Food Label - Dont Let That Exercise Go to Waste!
Whether you're concerned about cancer, cardiovascular disease, diabetes, or simply losing weight, you want to eat a healthy diet and focus on foods that are high in vitamins, minerals, and phytonutrients, and balanced in fats, carbs, proteins.
There is only one way to incorporate healthy foods into our diet and that is to make the decision to do it! Practical information about the nutrition and safety of the foods we consume is absolutely vital in making this decision.
One way to learn more about what we eat, is to snoop around the supermarket. Check-out package labels to see what manufactures are adding (or removing) from the foods we eat. Read the information on the package and start making comparisons to determine which foods are the best for YOU. Know about nutritional labeling and the sometimes sneaky ways that manufacturers have of hiding what is in the food. Know and understand ingredient declarations, how they are used, and what a few of the "technical" terms mean. Are the unfamiliar ingredients good or bad for your health?
Since 1994 food manufacturers have been required by the Food and Drug Administration (FDA) to include food labels (or Nutrition Facts labels) on product packaging so that consumers have accurate nutritional information about the food they purchase. But food labels are more than just a federal requirement – once you understand the information they provide, you can use food labels as a guide to planning healthier meals and snacks.
Food labels are required on almost all foods, except those that don't provide many nutrients such as coffee, alcohol and spices. Although some restaurants provide information about the food they serve, they aren't required to have labels. The FDA recommends that sellers provide nutritional information on produce, meat, poultry and seafood, but it's strictly voluntary.
What Is a Serving?
At the top of a food label under Nutrition Facts, you'll see the serving size and the number of servings in the package. The rest of the nutrition information in the label is based on one serving.
Calories, Calories From Fat and Percent Daily Values
This part of a food label provides the calories per serving and the calories that come from fat. If you need to know the total number of calories you eat every day or the number of calories that come from fat, this section provides that information. Remember that this part of the label doesn't tell you whether you are eating saturated or unsaturated fat.
On the right side of a food label, you'll see a column that lists percentages. These percentages refer to the percent daily values (%DV). Percent daily values tell you how much of something, whether it's fat, sugar or vitamin A, one serving will give you compared to how much you need for the entire day. It will help you gauge the percentage of a nutrient requirement met by one serving of the product. One way to use this section of the label is when you comparison shop. For example, if you're concerned with sodium, you can look at two foods and choose the food with the lower % DV. Are you trying to eat a low-fat diet? Look for foods that have a lower percent daily value of fat.
The %DV is based on how much or how little of the key nutrients you should eat whether you eat 2,000 or 2,500 calories a day. So if you eat a 2,000-calorie diet, you should eat less than 65 grams of fat in all the foods you eat for the day. If you're eating 12 grams of fat in your one serving of macaroni and cheese (remember that's one cup), you can calculate how much fat you have left for the day. You can use the bottom part of the food label in white to compare what you are eating to the % DV you're allowed for that nutrient, whether it's fat, sodium or fiber. If you need more or less than 2,000 or 2,500 calories, you'll need to adjust this accordingly.
Nutrients
Fat, Sugar, Sodium and Carbohydrate
The sections on a food label shows the name of a nutrient and the amount of that nutrient provided by one serving of food. You may need to know this information, especially if you have high blood pressure, diabetes or are eating a diet that restricts certain nutrients such as sodium or carbohydrates.
Food labels also include information about how much sugar and protein is in the food. If you are following a low-sugar diet or you're monitoring your protein intake, it's easy to spot how much of those nutrients are contained in one serving.
Vitamins, Minerals and Other Information
The light purple part of the label lists nutrients, vitamins and minerals in the food and their percent daily values. Try to average 100% DV every day for vitamins A and C, calcium, iron and fiber. Do the opposite with fat, saturated fat, sodium and cholesterol. Try to eat less than 100% DV of these.
Common Mistakes to Avoid When Reading a Food Label
Until you become accustomed to reading food labels, it's easy to become confused. Avoid these common mistakes when reading labels:
-A label may say that the food is reduced fat or reduced sodium. That means that the amount of fat or sodium has been reduced by 25% from the original product. It doesn't mean, however, that the food is low in fat or sodium. For example, if a can of soup originally had 1,000 milligrams of sodium, the reduced sodium product would still be a high-sodium food.
-Don't confuse the % DV for fat with the percentage of calories from fat. If the % DV is 15% that doesn't mean that 15% of the calories comes from fat. Rather, it means that you're using up 15% of all the fat you need for a day with one serving (based on a meal plan of 2,000 calories per day).
-Don't make the mistake of assuming that the amount of sugar on a label means that the sugar has been added. For example, milk naturally has sugar, which is called lactose. But that doesn't mean you should stop drinking milk because milk is full of other important nutrients including calcium.
Reading Label Lingo
In addition to requiring that packaged foods contain a Nutrition Facts label, the FDA also regulates the use of phrases and terms used on the product packaging. Here's a list of common phrases you may see on your food packaging and what they actually mean.
No fat or fat free - Contains less than 1/2 gram of fat per serving Lower or reduced fat: Contains at least 25 percent less per serving than the reference food. (An example might be reduced fat cream cheese, which would have at least 25 percent less fat than original cream cheese.)
Low fat - Contains less than 3 grams of fat per serving.
Lite - Contains 1/3 the calories or 1/2 the fat per serving of the original version or a similar product.
No calories or calorie free - Contains less than 5 calories per serving.
Low calories - Contains 1/3 the calories of the original version or a similar product.
Sugar free - Contains less than 1/2 gram of sugar per serving.
Reduced sugar - at least 25% less sugar per serving than the reference food.
No preservatives - Contains no preservatives (chemical or natural).
No preservatives added - Contains no added chemicals to preserve the product. Some of these products may contain natural preservatives.
Low sodium - Contains less than 140 mgs of sodium per serving.
No salt or salt free - Contains less than 5 mgs of sodium per serving.
High fiber - 5 g or more per serving (Foods making high-fiber claims must meet the definition for low fat, or the level of total fat must appear next to the high-fiber claim).
Good source of fiber - 2.5 g to 4.9 g. per serving.
More or added fiber - Contains at least 2.5 g more per serving than the reference food.
With a little practice, you will be able to put your new found knowledge about food labeling to work. Reassess your diet and decide what needs to be changed. Start by eliminating the foods that don't measure-up to your nutritional wants and needs, and replacing them with more nutritional substitutes.
And while you're at it, visit the FDA website and learn about the new labeling requirements, including those for "trans" fat. Like saturated fats, trans fats can raise levels of low-density lipoproteins (LDL) and increase your risk of heart disease. The "Nutrition Facts" panel on food packaging must provide this information beginning January 1, 2006, but most manufacturers will start providing it sooner.
There is only one way to incorporate healthy foods into our diet and that is to make the decision to do it! Practical information about the nutrition and safety of the foods we consume is absolutely vital in making this decision.
One way to learn more about what we eat, is to snoop around the supermarket. Check-out package labels to see what manufactures are adding (or removing) from the foods we eat. Read the information on the package and start making comparisons to determine which foods are the best for YOU. Know about nutritional labeling and the sometimes sneaky ways that manufacturers have of hiding what is in the food. Know and understand ingredient declarations, how they are used, and what a few of the "technical" terms mean. Are the unfamiliar ingredients good or bad for your health?
Since 1994 food manufacturers have been required by the Food and Drug Administration (FDA) to include food labels (or Nutrition Facts labels) on product packaging so that consumers have accurate nutritional information about the food they purchase. But food labels are more than just a federal requirement – once you understand the information they provide, you can use food labels as a guide to planning healthier meals and snacks.
Food labels are required on almost all foods, except those that don't provide many nutrients such as coffee, alcohol and spices. Although some restaurants provide information about the food they serve, they aren't required to have labels. The FDA recommends that sellers provide nutritional information on produce, meat, poultry and seafood, but it's strictly voluntary.
What Is a Serving?
At the top of a food label under Nutrition Facts, you'll see the serving size and the number of servings in the package. The rest of the nutrition information in the label is based on one serving.
Calories, Calories From Fat and Percent Daily Values
This part of a food label provides the calories per serving and the calories that come from fat. If you need to know the total number of calories you eat every day or the number of calories that come from fat, this section provides that information. Remember that this part of the label doesn't tell you whether you are eating saturated or unsaturated fat.
On the right side of a food label, you'll see a column that lists percentages. These percentages refer to the percent daily values (%DV). Percent daily values tell you how much of something, whether it's fat, sugar or vitamin A, one serving will give you compared to how much you need for the entire day. It will help you gauge the percentage of a nutrient requirement met by one serving of the product. One way to use this section of the label is when you comparison shop. For example, if you're concerned with sodium, you can look at two foods and choose the food with the lower % DV. Are you trying to eat a low-fat diet? Look for foods that have a lower percent daily value of fat.
The %DV is based on how much or how little of the key nutrients you should eat whether you eat 2,000 or 2,500 calories a day. So if you eat a 2,000-calorie diet, you should eat less than 65 grams of fat in all the foods you eat for the day. If you're eating 12 grams of fat in your one serving of macaroni and cheese (remember that's one cup), you can calculate how much fat you have left for the day. You can use the bottom part of the food label in white to compare what you are eating to the % DV you're allowed for that nutrient, whether it's fat, sodium or fiber. If you need more or less than 2,000 or 2,500 calories, you'll need to adjust this accordingly.
Nutrients
Fat, Sugar, Sodium and Carbohydrate
The sections on a food label shows the name of a nutrient and the amount of that nutrient provided by one serving of food. You may need to know this information, especially if you have high blood pressure, diabetes or are eating a diet that restricts certain nutrients such as sodium or carbohydrates.
Food labels also include information about how much sugar and protein is in the food. If you are following a low-sugar diet or you're monitoring your protein intake, it's easy to spot how much of those nutrients are contained in one serving.
Vitamins, Minerals and Other Information
The light purple part of the label lists nutrients, vitamins and minerals in the food and their percent daily values. Try to average 100% DV every day for vitamins A and C, calcium, iron and fiber. Do the opposite with fat, saturated fat, sodium and cholesterol. Try to eat less than 100% DV of these.
Common Mistakes to Avoid When Reading a Food Label
Until you become accustomed to reading food labels, it's easy to become confused. Avoid these common mistakes when reading labels:
-A label may say that the food is reduced fat or reduced sodium. That means that the amount of fat or sodium has been reduced by 25% from the original product. It doesn't mean, however, that the food is low in fat or sodium. For example, if a can of soup originally had 1,000 milligrams of sodium, the reduced sodium product would still be a high-sodium food.
-Don't confuse the % DV for fat with the percentage of calories from fat. If the % DV is 15% that doesn't mean that 15% of the calories comes from fat. Rather, it means that you're using up 15% of all the fat you need for a day with one serving (based on a meal plan of 2,000 calories per day).
-Don't make the mistake of assuming that the amount of sugar on a label means that the sugar has been added. For example, milk naturally has sugar, which is called lactose. But that doesn't mean you should stop drinking milk because milk is full of other important nutrients including calcium.
Reading Label Lingo
In addition to requiring that packaged foods contain a Nutrition Facts label, the FDA also regulates the use of phrases and terms used on the product packaging. Here's a list of common phrases you may see on your food packaging and what they actually mean.
No fat or fat free - Contains less than 1/2 gram of fat per serving Lower or reduced fat: Contains at least 25 percent less per serving than the reference food. (An example might be reduced fat cream cheese, which would have at least 25 percent less fat than original cream cheese.)
Low fat - Contains less than 3 grams of fat per serving.
Lite - Contains 1/3 the calories or 1/2 the fat per serving of the original version or a similar product.
No calories or calorie free - Contains less than 5 calories per serving.
Low calories - Contains 1/3 the calories of the original version or a similar product.
Sugar free - Contains less than 1/2 gram of sugar per serving.
Reduced sugar - at least 25% less sugar per serving than the reference food.
No preservatives - Contains no preservatives (chemical or natural).
No preservatives added - Contains no added chemicals to preserve the product. Some of these products may contain natural preservatives.
Low sodium - Contains less than 140 mgs of sodium per serving.
No salt or salt free - Contains less than 5 mgs of sodium per serving.
High fiber - 5 g or more per serving (Foods making high-fiber claims must meet the definition for low fat, or the level of total fat must appear next to the high-fiber claim).
Good source of fiber - 2.5 g to 4.9 g. per serving.
More or added fiber - Contains at least 2.5 g more per serving than the reference food.
With a little practice, you will be able to put your new found knowledge about food labeling to work. Reassess your diet and decide what needs to be changed. Start by eliminating the foods that don't measure-up to your nutritional wants and needs, and replacing them with more nutritional substitutes.
And while you're at it, visit the FDA website and learn about the new labeling requirements, including those for "trans" fat. Like saturated fats, trans fats can raise levels of low-density lipoproteins (LDL) and increase your risk of heart disease. The "Nutrition Facts" panel on food packaging must provide this information beginning January 1, 2006, but most manufacturers will start providing it sooner.
Wednesday, October 26, 2005
7 Easy Ways to Turbo-Charge Your Fat Burning
Whether you are trying to lose a few extra pounds, or building a sculpted body; you will need every available technique in your arsenal when you begin to fight f-a-t. If you are only using one or two tactics you may get there eventually, but you will have a long uphill battle.
Are you ready to fire up your fat burning capabilities? The basics of metabolism has everything to do with fat burning. It is the biochemical processes that take place in the body; the breakdown of nutrients in the blood after digestion, resulting in growth of new tissue, more energy, and the release of wastes.
You have billions of cells- nerve cells, muscle cells, fat cells, blood cells, and all kinds of cells. These cells burn up a lot of energy as they get their job done in a well metabolized body, but a person whose metabolism runs slow, a lot of excess fat will be stored because not enough energy is burned up. The good news is that the metabolism furnace can be turned up substantially. There are several things which affect the metabolism such as exercise, the digestion of foods, body temperature, and hormone activity. Here are seven of the easiest ways to burn fat faster.
1. The food you eat. There are several foods that actually burn fat faster than others. Spices is one food that can help you burn more calories by triggering a thermodynamic burn that can last several hours after eating.
2. The time you eat. The best time to eat the largest portion of the foods you eat for the day is before two o'clock. Make sure you never skip a meal, especially breakfast. The process of eating actually starts your burner blasting. Do not skip breakfast, and wait until mid-day to eat because if you do your metabolism will run slower all day. That means you are burning less fat, which is not what you are aiming for. You want to burn fat faster, not slower.
3. The amount of food. If you deprive yourself of food, your body goes into a survival mode and slows itself down to prepare for a possible famine. That means that fad diets are definitely out if you want to burn fat faster. But on the other hand, if you eat more calories than your body uses throughout the day, these additional calories will be stored as fat. Therefore, the secret is moderation. Try eating three small meals and two small snacks daily. It's like throwing another log on the fire whenever you eat, but remember- small amounts of food at a time. If you have too much food in the stomach at any one time, it will slow the fat burn down, totally defeating the purpose.
4. To prevent build up of fat you need to increase your daily activities. The muscles are where all the calories are burned during exercise, and the more efficient the muscles are at burning fat - the quicker weight loss can be achieved. To be an efficient fat burner you need to increase your muscle mass. The timing and various types of exercise also contribute to a turbo metabolism. When you perform any kind of activity your body burns fat and glucose. The good thing is that you do not need to exercise hard to burn fat. It's a good habit to begin exercising every morning. Do as much as you can until you reach an entire hour each day, five or six days a week.
5. Do your strength training before doing any cardiovascular work. It takes the body about 15 minutes to warm up and start burning fat. For example, if you are jogging for 45 minutes, you will only be burning fat for the last 30 minutes of your workout. Instead, try lifting weights for the first 15 minutes, which gives your body the time it needs to warm up. By the time you hit the road, you will be burning fat during the entire jogging session. PLUS - you will have built muscle too!
6. Do not do the exact same workout every day. Your body will start to get used to that exercise, and eventually it will stop burning fat calories. So if you jog one day, try a different activity the next day. Keep rotating the exercises, that way your body will stay at an optimal fat burning state. The best way to burn fat is to work out as hard as you can for as long as you can. But if you are just beginning a program, try varying the intensity from fast, to normal, to fast, to normal. This will help to build endurance, and eventually, you will be able to extend the high intensity periods until your entire workout is done at an ultimate fat burning speed. The fat burning equation is simple. The more muscle tone you have, the more calories you will burn even when you are not active.
7. Inhaling and exhaling through your nose, rather than your mouth also helps to stabilize your heart rate, and increase your endurance. Of course you know this means turbo charged fat burning.
With these seven tips, you should be well on your way to burning fat at an optimal level. If you stick with these techniques, and make them a part of your day - your body will amaze you in a few weeks.
Are you ready to fire up your fat burning capabilities? The basics of metabolism has everything to do with fat burning. It is the biochemical processes that take place in the body; the breakdown of nutrients in the blood after digestion, resulting in growth of new tissue, more energy, and the release of wastes.
You have billions of cells- nerve cells, muscle cells, fat cells, blood cells, and all kinds of cells. These cells burn up a lot of energy as they get their job done in a well metabolized body, but a person whose metabolism runs slow, a lot of excess fat will be stored because not enough energy is burned up. The good news is that the metabolism furnace can be turned up substantially. There are several things which affect the metabolism such as exercise, the digestion of foods, body temperature, and hormone activity. Here are seven of the easiest ways to burn fat faster.
1. The food you eat. There are several foods that actually burn fat faster than others. Spices is one food that can help you burn more calories by triggering a thermodynamic burn that can last several hours after eating.
2. The time you eat. The best time to eat the largest portion of the foods you eat for the day is before two o'clock. Make sure you never skip a meal, especially breakfast. The process of eating actually starts your burner blasting. Do not skip breakfast, and wait until mid-day to eat because if you do your metabolism will run slower all day. That means you are burning less fat, which is not what you are aiming for. You want to burn fat faster, not slower.
3. The amount of food. If you deprive yourself of food, your body goes into a survival mode and slows itself down to prepare for a possible famine. That means that fad diets are definitely out if you want to burn fat faster. But on the other hand, if you eat more calories than your body uses throughout the day, these additional calories will be stored as fat. Therefore, the secret is moderation. Try eating three small meals and two small snacks daily. It's like throwing another log on the fire whenever you eat, but remember- small amounts of food at a time. If you have too much food in the stomach at any one time, it will slow the fat burn down, totally defeating the purpose.
4. To prevent build up of fat you need to increase your daily activities. The muscles are where all the calories are burned during exercise, and the more efficient the muscles are at burning fat - the quicker weight loss can be achieved. To be an efficient fat burner you need to increase your muscle mass. The timing and various types of exercise also contribute to a turbo metabolism. When you perform any kind of activity your body burns fat and glucose. The good thing is that you do not need to exercise hard to burn fat. It's a good habit to begin exercising every morning. Do as much as you can until you reach an entire hour each day, five or six days a week.
5. Do your strength training before doing any cardiovascular work. It takes the body about 15 minutes to warm up and start burning fat. For example, if you are jogging for 45 minutes, you will only be burning fat for the last 30 minutes of your workout. Instead, try lifting weights for the first 15 minutes, which gives your body the time it needs to warm up. By the time you hit the road, you will be burning fat during the entire jogging session. PLUS - you will have built muscle too!
6. Do not do the exact same workout every day. Your body will start to get used to that exercise, and eventually it will stop burning fat calories. So if you jog one day, try a different activity the next day. Keep rotating the exercises, that way your body will stay at an optimal fat burning state. The best way to burn fat is to work out as hard as you can for as long as you can. But if you are just beginning a program, try varying the intensity from fast, to normal, to fast, to normal. This will help to build endurance, and eventually, you will be able to extend the high intensity periods until your entire workout is done at an ultimate fat burning speed. The fat burning equation is simple. The more muscle tone you have, the more calories you will burn even when you are not active.
7. Inhaling and exhaling through your nose, rather than your mouth also helps to stabilize your heart rate, and increase your endurance. Of course you know this means turbo charged fat burning.
With these seven tips, you should be well on your way to burning fat at an optimal level. If you stick with these techniques, and make them a part of your day - your body will amaze you in a few weeks.
Monday, October 17, 2005
Are you a Weight Watcher?
The decision to lose weight is not one that many people make lightly - excuse the pun. Often, it has been flitting around in the mind for years. It may even have been reached, acted on and abandoned as another fad diet bit the dust. Then, a rogue photograph appears depicting you doing your best whale impression, or you are unexpectedly required to move quickly (perhaps during a fire drill at work, where everyone sees you panting), and almost expire from the effort. Shamed into action you decide once again that another attempt to shed weight will be worthwhile.
The good news is that you needn't do it on your own. A huge range of weight-loss programs exist today - from independent, locally run clubs to the multi-national organizations- all offering weight-loss plans to suit individual needs and budgets.
Arguably, one of the most successful of the large organizations is WeightWatchers. Founded in a New York apartment over 40 years ago by Jane Nedetch, the small support group for friends has grown into the vastly successful international company that it is today. By combining a program of healthy eating and exercise with group support, WeightWatchers developed a 'partnership' approach to dieting which has since been emulated by many other weight-loss organizations world wide.
How does WeightWatchers operate?
Membership:
After locating a local meeting venue via the internet or the local press, members can join the organization for a fee of around $25-$30. This membership fee is often waived during special promotion months, which are generally advertised in the media.
A weekly fee of around $10-$15 is paid at each meeting, although monthly and three-monthly packages can be bought in advance at a discounted rate. Membership lapses if a member fails to attend meetings for four weeks. Members must pay for a missed meeting but if they have missed more than two, they need only pay for the first week missed and for the current week. Each member is allowed to miss two meetings in the course of the year without having to pay.
When a member has reached an agreed 'goal' weight and maintained it (within two lbs or one kilo) for six weeks, he or she becomes a Life member and may attend future meetings free of charge, provided the goal weight is maintained and at least one meeting is attended each month.
Online membership is now available for those who cannot attend meetings or who live in a rural area. A monthly online membership costs around $44.
The Points System:
The dietary part of the WeightWatchers program works on a 'points' system. Every food is allocated a point value according to its fat and sugar content. For example, an apple may be valued at one point, while a sausage may be valued at five. Most vegetables and salad ingredients are 'free' and can be eaten without penalty. Members are given a daily point allocation of around 18-22 points, depending on their current weight. No food is forbidden, as long as the point value is factored into the daily point consumption. Points may be saved for later in a week to allow members to eat out.
Various exercises are also given a point value. Bonus points gained by being active, allow the member to save for later in the week, or may be spent on an extra treat to the value of the bonus on that day.
There are ceilings on the number of points which can be saved or earned in any one week to prevent binge eating, starving and excessive exercising.
All members receive a points-value guide to the basic foods in Week One of the program.
The Meetings:
On joining WeightWatchers, the member's height and current weight are recorded in the 'passport' document, which holds each member's personal details for the duration of the program. The member retains the passport and only has to produce it when being weighed. A general goal weight is then set in consultation with the group leader, based on healthy weight to height ratios. A more specific goal can be set later when the member's weight lies within this ratio.
The member receives the Week One support materials which included a weekly brochure containing a tracker (for recording food intake, exercise and points) a possible weekly menu, some words on the topic of the week and a Quickstart DVD ( a support DVD to be used during the first six weeks of the program).
The member then attends the weekly meeting during which the leader delivers a talk on the week's topic and members are invited to share their experiences, questions and advice.
Why is WeightWatchers so popular?
Many devotees of the organization will answer this in just one word: Flexibility.
The weight-loss plan which runs for 24 weeks can be tailored to meet a wide range of needs. The points system allows for total flexibility of menu. No food is forbidden or compulsory and the menus if used are written with busy lifestyles in mind.
Meetings are also flexible; with members being able to attend meetings at other venues should they find themselves unable to get to their usual meeting. Members are also free to choose the level of their involvement at these meetings. While some need the group support each week, many people opt to just 'weigh-in' then leave. Either is acceptable.
In addition, WeightWatchers offers a wide range of support materials: a points value guide to specific brands of foods, a Supermarket guide, the Eating-Out guide, a monthly WeightWatchers' magazine, WeightWatchers' own food products, cookbooks and scales.
Like any weight-loss program, the WeightWatchers system does have some drawbacks. As it is run at a local level by leaders who have previously lost weight on the program, and current members who volunteer, the effectiveness of the support group is dependent on individual personalities. If a new member has trouble fitting in with the existing group, he or she may choose not to return.
Some people may also argue that the points' system approach to weight control is a short term method and just one of many weight-loss options, although none of these other options are promoted to members.
Finally, for many people the weekly fee is too expensive, especially if the member does not like to attend the meetings. It does seem extravagant to spend $15 each week just to step on a pair of scales.
Regardless of these criticisms, people are still flocking to join WeightWatchers and many similar weight-loss organizations across the globe. In today's world, weight-loss needs to be less about vanity and more about health and well being, with all the benefits of looking good 'thrown in'.
Weight Watchers offers a practical, accessible and structured way forward to a fit, healthy lifestyle.
The good news is that you needn't do it on your own. A huge range of weight-loss programs exist today - from independent, locally run clubs to the multi-national organizations- all offering weight-loss plans to suit individual needs and budgets.
Arguably, one of the most successful of the large organizations is WeightWatchers. Founded in a New York apartment over 40 years ago by Jane Nedetch, the small support group for friends has grown into the vastly successful international company that it is today. By combining a program of healthy eating and exercise with group support, WeightWatchers developed a 'partnership' approach to dieting which has since been emulated by many other weight-loss organizations world wide.
How does WeightWatchers operate?
Membership:
After locating a local meeting venue via the internet or the local press, members can join the organization for a fee of around $25-$30. This membership fee is often waived during special promotion months, which are generally advertised in the media.
A weekly fee of around $10-$15 is paid at each meeting, although monthly and three-monthly packages can be bought in advance at a discounted rate. Membership lapses if a member fails to attend meetings for four weeks. Members must pay for a missed meeting but if they have missed more than two, they need only pay for the first week missed and for the current week. Each member is allowed to miss two meetings in the course of the year without having to pay.
When a member has reached an agreed 'goal' weight and maintained it (within two lbs or one kilo) for six weeks, he or she becomes a Life member and may attend future meetings free of charge, provided the goal weight is maintained and at least one meeting is attended each month.
Online membership is now available for those who cannot attend meetings or who live in a rural area. A monthly online membership costs around $44.
The Points System:
The dietary part of the WeightWatchers program works on a 'points' system. Every food is allocated a point value according to its fat and sugar content. For example, an apple may be valued at one point, while a sausage may be valued at five. Most vegetables and salad ingredients are 'free' and can be eaten without penalty. Members are given a daily point allocation of around 18-22 points, depending on their current weight. No food is forbidden, as long as the point value is factored into the daily point consumption. Points may be saved for later in a week to allow members to eat out.
Various exercises are also given a point value. Bonus points gained by being active, allow the member to save for later in the week, or may be spent on an extra treat to the value of the bonus on that day.
There are ceilings on the number of points which can be saved or earned in any one week to prevent binge eating, starving and excessive exercising.
All members receive a points-value guide to the basic foods in Week One of the program.
The Meetings:
On joining WeightWatchers, the member's height and current weight are recorded in the 'passport' document, which holds each member's personal details for the duration of the program. The member retains the passport and only has to produce it when being weighed. A general goal weight is then set in consultation with the group leader, based on healthy weight to height ratios. A more specific goal can be set later when the member's weight lies within this ratio.
The member receives the Week One support materials which included a weekly brochure containing a tracker (for recording food intake, exercise and points) a possible weekly menu, some words on the topic of the week and a Quickstart DVD ( a support DVD to be used during the first six weeks of the program).
The member then attends the weekly meeting during which the leader delivers a talk on the week's topic and members are invited to share their experiences, questions and advice.
Why is WeightWatchers so popular?
Many devotees of the organization will answer this in just one word: Flexibility.
The weight-loss plan which runs for 24 weeks can be tailored to meet a wide range of needs. The points system allows for total flexibility of menu. No food is forbidden or compulsory and the menus if used are written with busy lifestyles in mind.
Meetings are also flexible; with members being able to attend meetings at other venues should they find themselves unable to get to their usual meeting. Members are also free to choose the level of their involvement at these meetings. While some need the group support each week, many people opt to just 'weigh-in' then leave. Either is acceptable.
In addition, WeightWatchers offers a wide range of support materials: a points value guide to specific brands of foods, a Supermarket guide, the Eating-Out guide, a monthly WeightWatchers' magazine, WeightWatchers' own food products, cookbooks and scales.
Like any weight-loss program, the WeightWatchers system does have some drawbacks. As it is run at a local level by leaders who have previously lost weight on the program, and current members who volunteer, the effectiveness of the support group is dependent on individual personalities. If a new member has trouble fitting in with the existing group, he or she may choose not to return.
Some people may also argue that the points' system approach to weight control is a short term method and just one of many weight-loss options, although none of these other options are promoted to members.
Finally, for many people the weekly fee is too expensive, especially if the member does not like to attend the meetings. It does seem extravagant to spend $15 each week just to step on a pair of scales.
Regardless of these criticisms, people are still flocking to join WeightWatchers and many similar weight-loss organizations across the globe. In today's world, weight-loss needs to be less about vanity and more about health and well being, with all the benefits of looking good 'thrown in'.
Weight Watchers offers a practical, accessible and structured way forward to a fit, healthy lifestyle.
Wednesday, October 05, 2005
Restaurant Dining for the Healthy Eater
Here's food for thought! Did you know the average restaurant meal has over 1,000 calories? That's enough to blow any healthy eating plan. Fortunately, by following a few simple guidelines, you can dine out without having to sacrifice good taste and nutrition.
1. Avoid ordering an appetizer. It's a little known fact that some appetizers have more calories and fat than the main course. Plus, many appetizers are fried and served with heavy sauces which will add to your intake of saturated fat as well as trans fats and calories. It's not a healthy way to start your meal.
2. Say "yes" to salad. Salad is a healthy eater's best friend. Not only will it fill you up so you'll consume fewer calories overall, but it will also give you a hefty dose of antioxidants which are heart healthy. Be sure to ask your waitress to hold the croutons and cheese which will further reduce your caloric load. Also, choose your dressing wisely. Avoid cream based dressings and go for the vinegar based ones. You also have the option of using vinegar and olive oil which is heart healthy.
3. Make the right entree selection. Go for broiled and grilled rather than fried. Not only will you save calories and fat grams, you'll also avoid trans fats which are so prevalent in fried foods. Instead, consider asking for a doubles order of vegetables with your entree. Very few Americans are getting the 7-9 servings of fruits and vegetables recommended for optimal health. Plus, by avoiding the starch, you'll be reducing your caloric and carbohydrate load. Also, stick to tomato based sauces rather than cream based and you'll enjoy a considerable calorie savings. Lastly, ask for the sauce to be served in a separate dish on the side so you can control the amount you eat.
4. Think about what you're drinking with your meal. By not ordering an alcoholic beverage, you've saved yourself a considerable number of calories. Try sipping iced tea sweetened with a noncaloric sweetener, a diet soft drink, or water with lemon. You'll be glad you did when you consider the calorie savings.
5. Indulge your sweet tooth wisely. Many of the chain restaurants now offer a low fat or low carbohydrate dessert selection such as a low carb cheesecake. These are wise choices for the health conscious eater and still allow you to end the meal on a sweet note. If a healthy dessert option isn't available, try a cup of coffee with skim milk to help satiate your desire for something sweet.
6. Learn to control your portions. Many restaurants are serving larger quantities of food than in the past. If this is the case, put aside a portion of your entree at the beginning of the meal to take home with you. If you remove it from your plate before you start eating, you'll be less tempted to overindulge.
By following these steps, you can make your dining experiences not only healthy, but enjoyable. Your heart will thank you!
1. Avoid ordering an appetizer. It's a little known fact that some appetizers have more calories and fat than the main course. Plus, many appetizers are fried and served with heavy sauces which will add to your intake of saturated fat as well as trans fats and calories. It's not a healthy way to start your meal.
2. Say "yes" to salad. Salad is a healthy eater's best friend. Not only will it fill you up so you'll consume fewer calories overall, but it will also give you a hefty dose of antioxidants which are heart healthy. Be sure to ask your waitress to hold the croutons and cheese which will further reduce your caloric load. Also, choose your dressing wisely. Avoid cream based dressings and go for the vinegar based ones. You also have the option of using vinegar and olive oil which is heart healthy.
3. Make the right entree selection. Go for broiled and grilled rather than fried. Not only will you save calories and fat grams, you'll also avoid trans fats which are so prevalent in fried foods. Instead, consider asking for a doubles order of vegetables with your entree. Very few Americans are getting the 7-9 servings of fruits and vegetables recommended for optimal health. Plus, by avoiding the starch, you'll be reducing your caloric and carbohydrate load. Also, stick to tomato based sauces rather than cream based and you'll enjoy a considerable calorie savings. Lastly, ask for the sauce to be served in a separate dish on the side so you can control the amount you eat.
4. Think about what you're drinking with your meal. By not ordering an alcoholic beverage, you've saved yourself a considerable number of calories. Try sipping iced tea sweetened with a noncaloric sweetener, a diet soft drink, or water with lemon. You'll be glad you did when you consider the calorie savings.
5. Indulge your sweet tooth wisely. Many of the chain restaurants now offer a low fat or low carbohydrate dessert selection such as a low carb cheesecake. These are wise choices for the health conscious eater and still allow you to end the meal on a sweet note. If a healthy dessert option isn't available, try a cup of coffee with skim milk to help satiate your desire for something sweet.
6. Learn to control your portions. Many restaurants are serving larger quantities of food than in the past. If this is the case, put aside a portion of your entree at the beginning of the meal to take home with you. If you remove it from your plate before you start eating, you'll be less tempted to overindulge.
By following these steps, you can make your dining experiences not only healthy, but enjoyable. Your heart will thank you!
Saturday, September 10, 2005
Muscle Fibre Types and Contraction
Muscles generate heat and force for movement, help us breathe, and keep our bodies upright. Skeletal muscle tissue is composed of two fibres, actin (thin fibres) and myosin (thick fibres). These two fibres give the muscle a striated appearance. In order for muscle to contract nerves called motor neurones must first stimulate it. A single motor neurone and the muscle fibres stimulated by it are called a motor unit. The recruiting motor units play a large part in the force of the muscle during contraction. The more motor units (muscle fibres) recruited the stronger the force of contraction.
Muscle fibres are classified as Type I, Type IIa and Type IIb fibres. "Fast" and "slow" twitches are also two other classifications for muscle fibres. Type I fibres (slow twitch) fibres are more resistant to fatigue than Type IIa or IIb fibres and have a high capacity for aerobic metabolism, fatigue faster and are mainly anaerobic.
Slow twitch fibres are mainly for endurance while fast twitch is for speed and performance. A muscle will generally have an equal amount of both fast and slow twitch muscle fibres. In regards to hypertrophy (muscle growth), fast twitch fibres grow faster and larger than slow twitch. Within the fast twitch muscle fibres, type IIa fibres are considered intermediate between fast and slow twitch fibres in relation to speed and contraction. For example, Type IIa fibres can become more glycolytic or aerobic depending on the type of training an athlete performs. If an endurance runner were to stop running and start weight lifting, then his or her Type IIa fibres would become more glycolytic in order to handle the stress of the activity.
Muscle growth and endurance is an adaptation to stress. For example, a sprinter will develop large quadriceps and hamstrings in order to adapt to the stress, while an endurance runner will develop more endurance to efficiently handle the stress. Type I muscle fibres respond to stress by becoming more efficient and stronger with slight hypertrophy, rather than the extreme hypertrophy seen with Type IIa and IIb muscle fibres. This is the premise behind trainers recommending 6 reps for pure strength/muscle gain and why 10-15 reps are recommended to "tone" a muscle.
Finally, there are four different actions a muscle can perform; isometric, eccentric, concentric, and isotonic. An example of an isometric contraction would be pushing against a wall. Lifting a dumbbell during a bicep curl is considered the concentric portion while lowering of the weight is called the eccentric portion of the exercise. There are also called the positive and negative portions respectively. And finally, isotonic contractions are those that involve full body actions such as skating or running.
Muscle fibres are classified as Type I, Type IIa and Type IIb fibres. "Fast" and "slow" twitches are also two other classifications for muscle fibres. Type I fibres (slow twitch) fibres are more resistant to fatigue than Type IIa or IIb fibres and have a high capacity for aerobic metabolism, fatigue faster and are mainly anaerobic.
Slow twitch fibres are mainly for endurance while fast twitch is for speed and performance. A muscle will generally have an equal amount of both fast and slow twitch muscle fibres. In regards to hypertrophy (muscle growth), fast twitch fibres grow faster and larger than slow twitch. Within the fast twitch muscle fibres, type IIa fibres are considered intermediate between fast and slow twitch fibres in relation to speed and contraction. For example, Type IIa fibres can become more glycolytic or aerobic depending on the type of training an athlete performs. If an endurance runner were to stop running and start weight lifting, then his or her Type IIa fibres would become more glycolytic in order to handle the stress of the activity.
Muscle growth and endurance is an adaptation to stress. For example, a sprinter will develop large quadriceps and hamstrings in order to adapt to the stress, while an endurance runner will develop more endurance to efficiently handle the stress. Type I muscle fibres respond to stress by becoming more efficient and stronger with slight hypertrophy, rather than the extreme hypertrophy seen with Type IIa and IIb muscle fibres. This is the premise behind trainers recommending 6 reps for pure strength/muscle gain and why 10-15 reps are recommended to "tone" a muscle.
Finally, there are four different actions a muscle can perform; isometric, eccentric, concentric, and isotonic. An example of an isometric contraction would be pushing against a wall. Lifting a dumbbell during a bicep curl is considered the concentric portion while lowering of the weight is called the eccentric portion of the exercise. There are also called the positive and negative portions respectively. And finally, isotonic contractions are those that involve full body actions such as skating or running.
Thursday, September 01, 2005
Diabetes and Exercise
There are two main types of diabetes, type I and type II. Type I diabetes is characterized by the pancreas making too little or no insulin. An individual with diabetes type I will have to inject insulin throughout the day in order to control glucose levels. Type II diabetes, also known as adult onset diabetes, is characterized by the pancreas not producing enough insulin to control glucose levels or the cells not responding to insulin. When a cell does not respond to insulin, it is known as insulin resistance. When a subject is diagnosed with type II diabetes, exercise and weight control are prescribed as measures to help with insulin resistance. If this does not control glucose levels, then medication is prescribed. The risk factors for type II diabetes include: inactivity, high cholesterol, obesity, and hypertension. Inactivity alone is a very strong risk factor that has been proven to lead to diabetes type II. Exercise will have a positive effect on diabetes type II while improving insulin sensitivity while type I cannot be controlled be an exercise program. Over 90% of individuals with diabetes have type II.
Exercise causes the body to process glucose faster, which lowers blood sugar. The more intense the exercise, the faster the body will utilize glucose. Therefore it is important to understand the differences in training with type I and type II diabetes. It is important for an individual who has diabetes to check with a physician before beginning an exercise program. When training with a diabetic, it is important to understand the dangers of injecting insulin immediately prior to exercise. An individual with type I diabetes injecting their normal amount of insulin for a sedentary situation can pose the risk of hypoglycemia or insulin shock during exercise. General exercise guidelines for type I are as follows: allow adequate rest during exercise sessions to prevent high blood pressure, use low impact exercises and avoid heavy weight lifting, and always have a supply of carbohydrates nearby. If blood sugar levels get too low, the individual may feel shaky, disoriented, hungry, anxious, become irritable or experience trembling. Consuming a carbohydrate snack or beverage will alleviate these symptoms in a matter of minutes.
Before engaging in exercise, it is important for blood sugar levels to be tested to make sure that they are not below 80 to 100 mg/dl range and not above 250 mg/dl. Glucose levels should also be tested before, during, after and three to five hours after exercise. During this recovery period (3-5 hours after exercise), it is important for diabetics to consume ample carbohydrates in order to prevent hypoglycemia.
Exercise will greatly benefit an individual with type II diabetes because of its positive effects on insulin sensitivity. Proper exercise and nutrition are the best forms of prevention for type II diabetics. It is important for training protocols to be repeated almost daily to help with sustaining insulin sensitivity. To prevent hypoglycemia, progressively work up to strenuous activity.
As with individuals with type I diabetes, carbohydrates should also be present during training to assist in raising blood sugar levels if the individual becomes low.
Exercise causes the body to process glucose faster, which lowers blood sugar. The more intense the exercise, the faster the body will utilize glucose. Therefore it is important to understand the differences in training with type I and type II diabetes. It is important for an individual who has diabetes to check with a physician before beginning an exercise program. When training with a diabetic, it is important to understand the dangers of injecting insulin immediately prior to exercise. An individual with type I diabetes injecting their normal amount of insulin for a sedentary situation can pose the risk of hypoglycemia or insulin shock during exercise. General exercise guidelines for type I are as follows: allow adequate rest during exercise sessions to prevent high blood pressure, use low impact exercises and avoid heavy weight lifting, and always have a supply of carbohydrates nearby. If blood sugar levels get too low, the individual may feel shaky, disoriented, hungry, anxious, become irritable or experience trembling. Consuming a carbohydrate snack or beverage will alleviate these symptoms in a matter of minutes.
Before engaging in exercise, it is important for blood sugar levels to be tested to make sure that they are not below 80 to 100 mg/dl range and not above 250 mg/dl. Glucose levels should also be tested before, during, after and three to five hours after exercise. During this recovery period (3-5 hours after exercise), it is important for diabetics to consume ample carbohydrates in order to prevent hypoglycemia.
Exercise will greatly benefit an individual with type II diabetes because of its positive effects on insulin sensitivity. Proper exercise and nutrition are the best forms of prevention for type II diabetics. It is important for training protocols to be repeated almost daily to help with sustaining insulin sensitivity. To prevent hypoglycemia, progressively work up to strenuous activity.
As with individuals with type I diabetes, carbohydrates should also be present during training to assist in raising blood sugar levels if the individual becomes low.
Monday, August 22, 2005
Putting a Stop to Food Cravings!
Most of us are "regular" people. We don't eat the perfect diet all the time and have our struggles with food, same as everyone else. But having an awareness of this fact and knowing a little bit about our health and food nutrition can help when it comes to making wise decisions.
Many people struggle with food "cravings." Studies tell us that it's fairly common for food cravings to happen at certain times, quite often at around bedtime. Your guard may be down, you may have had an unusually hard day, and off you go on your not-so-merry way to find that tasty treat. Fatigue and stress often combine to take their toll on the best of intentions.
When food cravings are unconstrained, what starts out as a bedtime snack quickly turns into a full blown feeding frenzy...not something most of us fully understand or appreciate. We head to kitchen and every other place where food can hide, clearing a path as we go.
Most food cravings are not about satisfying a nutritional need or imbalance. They seem to be more emotionally related, or God forbid, are caused by plain old gluttony. Exactly why we over-indulge is not completely understood, however our knowledge about this subject continues to grow.
Listed below are some thoughts and ideas about food cravings:
-If the food isn't available, you can't eat it! Empty the cookie jar and keep it that way! Keep healthy food choices on-hand.
- Recognize the feelings and emotions that lead-up to a food craving. Do you have food cravings when you’re bored, lonely, or stressed? If you can identify a trigger, you can deal with the emotion that’s making you desire a certain food. Try to deal with the triggers in the best way you can.
- Sometimes, even recognizing that a craving is about to happen doesn't seem to help. Don't beat yourself-up. There is always tomorrow. Call a friend, make good use of your support network and share your feelings with someone.
- Get enough sleep. When you’re tired, you’re more likely to crave things.
- Never give-up. When you "slip", press-in, bear-down, get a grip, do whatever is necessary to re-gain control. Try to practice restraint most of the time, but don't get legalistic and un-balanced in your weight loss approach. Think moderation and not abstinence at all times!
- Understand that self-control and discipline by themselves, won't cut it! If you depend totally on yourself for control, you will fail. Forming caring and supportive relationships is required. If you do not currently have a support network, start building one TODAY.
- Exercise. It increases feel-good endorphins that cut down on your cravings. Try to get at least 30 minutes of physical activity every day.
- Use moderation. Instead of stuffing yourself with every kind of food hoping that your craving will go away, eat 100 to 200 calories of your "craved" food.
- Substitute with low-fat foods and complex carbs. If you’re hungry for chocolate, eat non-fat chocolate yogurt. Try fig bars or raisins for a sweet craving.
- Never skip a meal. Eat every three to five hours. Try six smaller meals or regular meals with nutritious snacks.
- Understand that hunger craving are oftentimes stress related. Practice other ways to treat chronic stress – a walk in the park, spiritual connections, a cozy fireplace, baths...all these stimulate neurochemicals that activate regions of the brain that stimulate pleasure. Relaxation techniques may work by reducing the psychological drives on stress output, which can be the root causes of stress. Bottom line, substitute pleasurable experiences for comfort foods.
- Beware of certain medications. They can stimulate appetite. Drugs used for the treatment of depression and bipolar disorder can be appetite stimulants. Other drugs, both prescription and over the counter, may influence appetite as well. If you are on a medication, and troubled by food cravings, discuss this with your doctor or pharmacist. You may be able to find an alternative that doesn't send your cravings out of control.
- Distract Yourself. What's that old expression...idle hands are the devils workshop? Get busy. Do anything other than cave-in to your desire for food, and keep doing it until the cravings subside.
- One final thought, take a look inside your refrigerator and kitchen cabinets and do some general "house cleaning." Throw-out all that unhealthy stuff that is waiting to sabotage your diet, and start shopping more wisely. A little forethought and careful planning will go a long way for improving your chances of success.
Eat wisely, be happy, and live long!
Monday, August 15, 2005
Whey Protein - Nature's Amazing Muscle Builder
Are you concerned about taking care of your body before and after strenuous activities or workouts? Do you try to avoid supplements that contain additives and possible side effects?
If you are interested in better health and improved physical fitness you have surely heard that bodybuilders and other athletes are turning to a simple, natural supplement called whey protein.
WHY DO ATHLETES USE WHEY PROTEIN?
Protein levels are depleted through exercise. Muscles require amino acids to prevent deterioration, give endurance and build mass. Proteins supply these amino acids to the muscles which is why athletes use whey protein.
WHAT IS WHEY PROTEIN?
Commercial whey protein comes from cow's milk. Whey is the by-product of making cheese and was usually thrown away as a waste product. Now researchers know that whey protein is high quality, natural protein that is rich with amino acids essential for good health and muscle building. It is naturally found in mother's milk and also used in baby formula. It is being considered for use as a fortifier of grain products because of its considerable health benefits and bland flavor.
Although protein is also found in other foods such as meat, soy and vegetables, whey protein is proven to have the highest absorption (digestion) levels in comparison to all others.
WHO SHOULD CONSIDER USING WHEY PROTEIN?
Whey protein has many health benefits including immune support, bone health, sports health, weight management and overall well being.
Because amino acids are 'building blocks' for the human body it is sometimes used by patients to speed up the healing of wounds or burns.
The high quality protein that comes from whey makes it a recommended choice for those who need optimal benefits from restricted diets including diabetics, those on weight management diets and even ill patients not able to consume enough protein in their diet to assist with healing.
CAN WHEY PROTEIN BE DANGEROUS?
Whey protein is a food and so it does not have have the risks associated with other supplements. That said, too much of anything carries risks. Extremely high use of whey protein can overload the liver which can cause serious problems. Moderation is always recommended.
If you are lactose intolerant you might try whey protein isolate which has less than 1% lactose and should be tolerable for most users.
Whey protein is a natural and healthy way to bring protein into your diet and increase well being.
If you are interested in better health and improved physical fitness you have surely heard that bodybuilders and other athletes are turning to a simple, natural supplement called whey protein.
WHY DO ATHLETES USE WHEY PROTEIN?
Protein levels are depleted through exercise. Muscles require amino acids to prevent deterioration, give endurance and build mass. Proteins supply these amino acids to the muscles which is why athletes use whey protein.
WHAT IS WHEY PROTEIN?
Commercial whey protein comes from cow's milk. Whey is the by-product of making cheese and was usually thrown away as a waste product. Now researchers know that whey protein is high quality, natural protein that is rich with amino acids essential for good health and muscle building. It is naturally found in mother's milk and also used in baby formula. It is being considered for use as a fortifier of grain products because of its considerable health benefits and bland flavor.
Although protein is also found in other foods such as meat, soy and vegetables, whey protein is proven to have the highest absorption (digestion) levels in comparison to all others.
WHO SHOULD CONSIDER USING WHEY PROTEIN?
Whey protein has many health benefits including immune support, bone health, sports health, weight management and overall well being.
Because amino acids are 'building blocks' for the human body it is sometimes used by patients to speed up the healing of wounds or burns.
The high quality protein that comes from whey makes it a recommended choice for those who need optimal benefits from restricted diets including diabetics, those on weight management diets and even ill patients not able to consume enough protein in their diet to assist with healing.
CAN WHEY PROTEIN BE DANGEROUS?
Whey protein is a food and so it does not have have the risks associated with other supplements. That said, too much of anything carries risks. Extremely high use of whey protein can overload the liver which can cause serious problems. Moderation is always recommended.
If you are lactose intolerant you might try whey protein isolate which has less than 1% lactose and should be tolerable for most users.
Whey protein is a natural and healthy way to bring protein into your diet and increase well being.
Tuesday, August 09, 2005
Weighing-In On Low Carb Diets
With all of the conflicting studies and fuzzy interpretation of information, it's no wonder that confusion reigns when it comes to the value and safety of low-carb diets. It seems like heated debates are raging everywhere!
Whether it's Atkins, the South Beach or some other low-carb plan, as many as 30 million Americans are following a low-carb diet.
Advocates contend that the high amount of carbohydrates in our diet has led to increasing problems with obesity, diabetes, and other health problems. Critics, on the other hand, attribute obesity and related health problems to over-consumption of calories from any source, and lack of physical activity. Critics also express concern that the lack of grains, fruits, and vegetables in low-carbohydrate diets may lead to deficiencies of some key nutrients, including fiber, vitamin C, folic acid, and several minerals.
Any diet, weather low or high in carbohydrate, can produce significant weight loss during the initial stages of the diet. But remember, the key to successful dieting is in being able to lose the weight permanently. Put another way, what does the scale show a year after going off the diet?
Let's see if we can debunk some of the mystery about low-carb diets. Below, is a listing of some relevant points taken from recent studies and scientific literature. Please note there may be insufficient information available to answer all questions.
- Differences Between Low-Carb Diets
There are many popular diets designed to lower carbohydrate consumption. Reducing total carbohydrate in the diet means that protein and fat will represent a proportionately greater amount of the total caloric intake.
Atkins and Protein Power diets restrict carbohydrate to a point where the body becomes ketogenic. Other low-carb diets like the Zone and Life Without Bread are less restrictive. Some, like Sugar Busters claim to eliminate only sugars and foods that elevate blood sugar levels excessively.
- What We Know about Low-Carb Diets.
Almost all of the studies to date have been small with a wide variety of research objectives. Carbohydrate, caloric intake, diet duration and participant characteristics varied greatly. Most of the studies to date have two things in common: None of the studies had participants with a mean age over 53 and none of the controlled studies lasted longer than 90 days.
Information on older adults and long-term results are scarce. Many diet studies fail to monitor the amount of exercise, and therefore caloric expenditure, while participants are dieting. This helps to explain discrepancies between studies.
The weight loss on low-carb diets is a function of caloric restriction and diet duration, and not with reduced carbohydrate intake. This finding suggests that if you want to lose weight, you should eat fewer calories and do so over a long time period.
Little evidence exists on the long-range safety of low-carb diets. Despite the medical community concerns, no short-term adverse effects have been found on cholesterol, glucose, insulin and blood-pressure levels among participants on the diets. But, adverse effects may not show up because of the short period of the studies. Researchers note that losing weight typically leads to an improvement in these levels anyway, and this may offset an increase caused by a high fat diet. The long range weight change for low-carb and other types of diets is similar.
Most low-carb diets cause ketosis. Some of the potential consequences are nausea, vomiting, abdominal pain, and confusion. During the initial phase of low-carb dieting some fatigue and constipation may be encountered. Generally, these symptoms dissipate quickly. Ketosis may also give the breath a fruity odor, somewhat like nail-polish remover (acetone).
Low-carb diets do not enable the consumption of more calories than other kinds of diets, as has been often reported. A calorie is a calorie and it doesn't matter weather they come from carbohydrates or fat. Study discrepancies are likely the result of uncontrolled circumstances; i.e. diet participants that cheat on calorie consumption, calories burned during exercise, or any number of other factors. The drop-out rate for strict (i.e. less than 40 grams of CHO/day) low-carb diets is relatively high.
What Should You Do? - There are 3 important points I would like to re-emphasize:
- The long-range success rate for low-carb and other types of diets is similar.
- Despite their popularity, little information exists on the long-term efficacy and safety of low-carbohydrate diets.
- Strict low-carb diets are usually not sustainable as a normal way of eating. Boredom usually overcomes willpower.
It is obvious after reviewing the topic, that more, well-designed and controlled studies are needed. There just isn't a lot of good information available, especially concerning long-range effects. Strict low-carb diets produce ketosis which is an abnormal and potentially stressful metabolic state. Under some circumstances this might cause health related complications.
The diet you choose should be a blueprint for a lifetime of better eating, not just a quick weight loss plan to reach your weight goal. If you can't see yourself eating the prescribed foods longer than a few days or a week, then chances are it's not the right diet. To this end, following a moderately low fat diet with a healthy balance of fat, protein, carbohydrate and other nutrients is beneficial.
If you do decide to follow a low-carb plan, remember that certain dietary fats are associated with reduction of disease. Foods high in unsaturated fats that are free of trans-fatty acids such as olive oil, fish, flaxseeds, and nuts are preferred to fats from animal origins.
Even promoters of the Atkins diet now say people on their plan should limit the amount of red meat and saturated fat they eat. Atkins representatives are telling health professionals that only 20 percent of a dieter's calories should come from saturated fat (i.e. meat, cheese, butter). This change comes as Atkins faces competition from other popular low-carb diets that call for less saturated fat, such as the South Beach diet plan. Low-carb dieting should not be considered as a license to gorge on red meat!
Another alternative to "strict" low-carb dieting would be to give up some of the bad carbohydrate foods but not "throw out the baby with the bath water". In other words, foods high in processed sugar, snacks, and white bread would be avoided, but foods high in complex carbohydrates such as fruit, potatoes and whole grains, retained.
Whether it's Atkins, the South Beach or some other low-carb plan, as many as 30 million Americans are following a low-carb diet.
Advocates contend that the high amount of carbohydrates in our diet has led to increasing problems with obesity, diabetes, and other health problems. Critics, on the other hand, attribute obesity and related health problems to over-consumption of calories from any source, and lack of physical activity. Critics also express concern that the lack of grains, fruits, and vegetables in low-carbohydrate diets may lead to deficiencies of some key nutrients, including fiber, vitamin C, folic acid, and several minerals.
Any diet, weather low or high in carbohydrate, can produce significant weight loss during the initial stages of the diet. But remember, the key to successful dieting is in being able to lose the weight permanently. Put another way, what does the scale show a year after going off the diet?
Let's see if we can debunk some of the mystery about low-carb diets. Below, is a listing of some relevant points taken from recent studies and scientific literature. Please note there may be insufficient information available to answer all questions.
- Differences Between Low-Carb Diets
There are many popular diets designed to lower carbohydrate consumption. Reducing total carbohydrate in the diet means that protein and fat will represent a proportionately greater amount of the total caloric intake.
Atkins and Protein Power diets restrict carbohydrate to a point where the body becomes ketogenic. Other low-carb diets like the Zone and Life Without Bread are less restrictive. Some, like Sugar Busters claim to eliminate only sugars and foods that elevate blood sugar levels excessively.
- What We Know about Low-Carb Diets.
Almost all of the studies to date have been small with a wide variety of research objectives. Carbohydrate, caloric intake, diet duration and participant characteristics varied greatly. Most of the studies to date have two things in common: None of the studies had participants with a mean age over 53 and none of the controlled studies lasted longer than 90 days.
Information on older adults and long-term results are scarce. Many diet studies fail to monitor the amount of exercise, and therefore caloric expenditure, while participants are dieting. This helps to explain discrepancies between studies.
The weight loss on low-carb diets is a function of caloric restriction and diet duration, and not with reduced carbohydrate intake. This finding suggests that if you want to lose weight, you should eat fewer calories and do so over a long time period.
Little evidence exists on the long-range safety of low-carb diets. Despite the medical community concerns, no short-term adverse effects have been found on cholesterol, glucose, insulin and blood-pressure levels among participants on the diets. But, adverse effects may not show up because of the short period of the studies. Researchers note that losing weight typically leads to an improvement in these levels anyway, and this may offset an increase caused by a high fat diet. The long range weight change for low-carb and other types of diets is similar.
Most low-carb diets cause ketosis. Some of the potential consequences are nausea, vomiting, abdominal pain, and confusion. During the initial phase of low-carb dieting some fatigue and constipation may be encountered. Generally, these symptoms dissipate quickly. Ketosis may also give the breath a fruity odor, somewhat like nail-polish remover (acetone).
Low-carb diets do not enable the consumption of more calories than other kinds of diets, as has been often reported. A calorie is a calorie and it doesn't matter weather they come from carbohydrates or fat. Study discrepancies are likely the result of uncontrolled circumstances; i.e. diet participants that cheat on calorie consumption, calories burned during exercise, or any number of other factors. The drop-out rate for strict (i.e. less than 40 grams of CHO/day) low-carb diets is relatively high.
What Should You Do? - There are 3 important points I would like to re-emphasize:
- The long-range success rate for low-carb and other types of diets is similar.
- Despite their popularity, little information exists on the long-term efficacy and safety of low-carbohydrate diets.
- Strict low-carb diets are usually not sustainable as a normal way of eating. Boredom usually overcomes willpower.
It is obvious after reviewing the topic, that more, well-designed and controlled studies are needed. There just isn't a lot of good information available, especially concerning long-range effects. Strict low-carb diets produce ketosis which is an abnormal and potentially stressful metabolic state. Under some circumstances this might cause health related complications.
The diet you choose should be a blueprint for a lifetime of better eating, not just a quick weight loss plan to reach your weight goal. If you can't see yourself eating the prescribed foods longer than a few days or a week, then chances are it's not the right diet. To this end, following a moderately low fat diet with a healthy balance of fat, protein, carbohydrate and other nutrients is beneficial.
If you do decide to follow a low-carb plan, remember that certain dietary fats are associated with reduction of disease. Foods high in unsaturated fats that are free of trans-fatty acids such as olive oil, fish, flaxseeds, and nuts are preferred to fats from animal origins.
Even promoters of the Atkins diet now say people on their plan should limit the amount of red meat and saturated fat they eat. Atkins representatives are telling health professionals that only 20 percent of a dieter's calories should come from saturated fat (i.e. meat, cheese, butter). This change comes as Atkins faces competition from other popular low-carb diets that call for less saturated fat, such as the South Beach diet plan. Low-carb dieting should not be considered as a license to gorge on red meat!
Another alternative to "strict" low-carb dieting would be to give up some of the bad carbohydrate foods but not "throw out the baby with the bath water". In other words, foods high in processed sugar, snacks, and white bread would be avoided, but foods high in complex carbohydrates such as fruit, potatoes and whole grains, retained.
Thursday, August 04, 2005
The Two Biggest Hoaxes About Abdominal Training
If you have ever read a fitness magazine...
If you have ever watched TV ads about latest machines that will magically reveal your abs...
If you have ever gone to a gym and saw tens of people lying on the floor doing crunches....
Then beware because chances are you are a victim of the two biggest abdominal training hoaxes!
Hoax 1
Just doing some midsection exercises can reduce your "love handles".
Fact You cannot reduce fat from a certain targeted area of your body just by using exercise alone.
And the abdominal area is no exception.
So if you want to get a flat stomach and to reveal your abs, losing the fat covering them is the way to go.
And the only way to do this is to lose fat proportionately from your entire body by burning more calories than you consume.
How? By doing these two things:
1) Have a healthy and balanced permanent diet: dark green vegetables, fresh fruits, whole wheat and whole grain products, non-fat dairy products, fish, poultry breast, lean red meat, egg white.
Yes, you should cut out all sugar, soda, non-whole grain products and saturated fats: these aliments should only be a reward for achieving a goal, not a habit!
2) Start exercising .
Aerobic and weight training will raise your metabolic rate. In result, your body will burn more calories.
Aerobic exercising
3 times per week, practice an exercise that keeps your heart rate elevated for at least 30-45 minutes (ex: walking, running, cycling, swimming, aerobics, etc)
Weight training.
Alternate days of aerobics with weight training. You will build muscles that will burn more calories, even when at rest!
Hoax 2
You have to do tons of crunches.
Fact
Overuse of crunches will only shorten your abs, pull your head forward and gives you a bad posture. Do you really want to looks like Quasimodo, the Hunchback of Notre-Dame?
Any standing exercise that will contract your abs will do but you should specifically target your lower back to strengthen the muscles that support your spine.
The easiest exercise is sucking the gut in, also known as the "stomach vacuum" :
1. Exhale. Suck your gut in.
2. Maintain the contraction for 10 to 20 seconds.
3. Repeat 10 to 15 times, as often as you like throughout the day (for example while in the shower, sitting at your desk, while driving or in the bus).
Time now for YOU to take action!
PS: do not forget to consult your doctor before starting any diet and exercise plan.
Tuesday, July 19, 2005
Little known Facts About Changes In Our Diet
To say that Americans are obsessed with dieting is an understatement! Pick up any magazine, tune-in or turn-on any source of advertising and you're bombarded with the latest diet schemes and food fads. More often than not, they are endorsed by some familiar Hollywood celebrity, or promoted using some other cleaver technique.
It's no mystery that the weight-loss industry has built a thriving empire. In America, for example, we spend about 35 billion dollars every year on an assortment of weight loss products and plans. In addition, we spend another 79 billion dollars for medication, hospitalization, and doctors to treat obesity-related problems. Even with this, the obesity epidemic continues to spread. Sadly, we have become the heaviest generation in our Nation's history.
The National Center for Health Statistics reports that we have some very good reasons to be concerned about our weight-gain. Americans, for example are packing-on the pounds faster than ever before and weight-related medical problems are taking center stage. Diseases like heart disease, diabetes and yes...even certain forms of cancer have all been linked to obesity.
Here are a few of the surprising statistics about our weight:
- A whopping 64 percent of U.S. adults are either overweight or obese. That's up approximately 8 percent from overweight estimates obtained in a 1988 report.
- The percent of children who are overweight is also continuing to increase. Among children and teens ages 6-19, 15 percent or almost 9 million are overweight. That's triple what the rate was in 1980!
- Nearly one-third of all adults are now classified as obese. At present, 31 percent of adults 20 years of age and over or nearly 59 million people have a body mass index (BMI) of 30 or greater, compared with 23 percent in 1994.
(The BMI is a number that shows body weight adjusted for height. For adults, a BMI of 18.5 - 24.9 is considered normal. A BMI of 25.0 - 29.9 is overweight and 30.0 or above, is considered obese.)
Modern life both at home and at work has come to revolve around moving from one "seated" position to another: whether it's television, computers, remote controls, or automobiles, we seem to be broadening the scope of our inactive endeavors.
At times, life seems to have gotten almost too easy! For entertainment, we can now just sit-down, dial-up our favorite TV program or DVD movie and enjoy hours of uninterrupted entertainment...
And all those simple calorie burning activities that were once a normal part of our daily routine not so long ago? Long gone! You know the ones I'm talking about...activities like climbing stairs instead of using escalators and elevators. Or, pushing a lawn mower instead of riding around on a garden tractor. And what about that daily walk to school? Now, our kids complain when the school bus happens to be a few minutes late getting to the bus stop!
Along with the convenience of our affluent lifestyle and reduction in energy expenditure, have come changes in our diet. We are now consuming more calorie rich and nutrient deficient foods than ever before.
Here are a few examples of what we were eating in the 1970's compared to our diet today (information is taken from a recent U.S. Department of Agriculture survey):
- We are currently eating more grain products, but almost all of them are refined grains (white bread, etc.). Grain consumption has jumped 45 percent since the 1970s, from 138 pounds of grains per person per year to 200 pounds! Only 2 percent of the wheat flour is consumed as whole wheat.
- Our consumption of fruits and vegetables has increased, but only because the U.S.D.A. includes French fries and potato chips as a vegetable. Potato products account for almost a third of our "produce" choices. - We're drinking less milk, but we've more than doubled our cheese intake. Cheese now outranks meat as the number one source of saturated fat in our diets.
- We've cut back on red meat, but have more than made up for the loss by increasing our intake of chicken (battered and fried), so that overall, we're eating 13 pounds more meat today than we did back in the 1970s.
- We're drinking three times more carbonated soft drinks than milk, compared to the 1970's, when milk consumption was twice that of pop.
- We use 25 percent less butter, but pour twice as much vegetable oil on our food and salads, so our total added fat intake has increased 32 percent.
- Sugar consumption has been another cause of our expanding waistlines. Sugar intake is simply off the charts. According to the U.S. Department of Agriculture, people are consuming roughly twice the amount of sugar they need each day, about 20 teaspoons on a 2000 calorie/day diet. The added sugar is found mostly in junk foods, such as pop, cake, and cookies.
- In 1978, the government found that sugars constituted only 11 percent of the average person's calories. Now, this number has ballooned to 16 percent for the average American adult and as much as 20 percent for American teenagers.
The days of the wholesome family dinners so near and dear to our hearts, where we all sat around the kitchen table to discuss events of the day, are now a part of our sentimental past. They have been replaced by our cravings for take-out and fast-food. We have gradually come to accept that it's "OK" to sacrifice healthy foods for the sake of convenience and that larger serving portions mean better value.
Since I have been throwing-out statistics, here's one more: Americans are consuming about 300 more calories each day than we did twenty years ago. We should actually be eating less because of our decreased activity level, but instead are doing the opposite!
Decide TODAY that healthy eating and exercise habits will become a permanent part of your life!
Begin to explore your values and thoughts and other areas of your life where change may be required, and then take action. Begin slowly, but deliberately to make improvements in the areas you identify. And remember, it has taken a very long time to develop your habits, and it will take some time to undo them…so be patient!
Saturday, July 09, 2005
Invest in your health
What if a trusted friend were to tell you about an investment where you could not possibly go wrong...what would be your reaction? And what if there was a virtual mountain of credible information that supported the investment claims...wouldn't you be inclined to take advantage of the opportunity and not miss out on the rewards? Although the answer to these questions seems apparent, when it comes to investing in our health and quality of life we often choose to ignore what obviously works. Take for example, exercise...
Physical fitness may be the ultimate investment opportunity. Think of it this way. If you are willing to make the commitment (investment), you will feel and look healthier, have an abundance of energy, be more self-confident, more productive and discover a more joyous and fulfilling life. These are rewards that money cannot buy and the substance of high quality living. And, the investment of exercise becomes even more attractive when you consider that there is absolutely no down-side risk. You have everything to gain and nothing to lose. How much better can it get? How many times can you remember ever having a better offer? The honest answer is probably never, and yet many of us fail to act on this extraordinary opportunity. We simply choose to procrastinate or ignore the proven benefits of exercise!
Here are a few reasons that sometimes inhibit our willingness to "step out" and make a change or take a chance:
- Sometimes our vision gets clouded. We lose tract of what is really important. Forget about the less important activities that tend to clutter our daily routine and focus on exactly what needs to be accomplished to reach your goal.
- Looking at the "big" picture can seem overwhelming. And the bigger the task, the more overwhelming it can seem. Break the task apart into smaller pieces. If you want to lose 50 pounds try losing 10 pounds and repeat the process five times! Need to start an exercise program? Begin with short, simple exercises and then slowly expand your routine. Don't exercise too hard when first starting-out or you will become stiff, tired, disillusioned and soon quit.
- Have you ever not wanted to start something for fear of failure? Take the first step, acknowledge the fear and the next step will come easier. Once fears are acknowledged, they usually quiet down.
- Sometimes we start to think that a task is unpleasant or boring. Just like any other activity, this can also be true for exercise. There are days when we just plain lack the enthusiasm and motivation to continue. It's part of human nature. On days like these focus on 'why' you are doing it. Think about all the people you care about and who may need and rely on you. What would happen if you became ill or disabled and was unable to work for a period of time, or worse, if you were out of the picture completely. How would things change? If something happened tomorrow, how would your family or business manage without you? What do you want your life to be like in the future? There are many tasks or chores we do, that we may not like, but are necessary to live a happen and productive life. Focus on the bigger picture.
- Indecision can be defeating, but doing "anything" is better than doing nothing. There are no wrong choices and very few choices that can't be undone or done again. Can't decide on a particular exercise program or routine? Pick a few exercises and start with something simple. If you don't like it, go on to the next exercise.
- When you lack the confidence to start something new, take a deep breath and try to figure out why. Are you hesitating because you really lack the skill or is it just imagined? If it's real, try to find out where to gain the skills you need or find someone with the right skills who can help. In the case of exercise, finding a qualified personal fitness trainer can sometimes do the trick, but be wary...some PFT's are overzealous and tend to start newcomers on programs that are too strenuous.
- Life just seems too busy to find time for some activities. Large, uninterrupted chunks of time are very hard to come by. And if we're honest, when they do come, we'd rather do something totally pleasurable! Exercise has to become part of your routine. It can't be an option. Make it a high priority just the same as your career, and other areas of interest. You will be surprised at how easy exercise becomes when approached this way!
- Have you ever subconsciously (or otherwise) invited distractions so that you have a "good" reason not to get something done? Sometimes it's the simple things like answering the phone or sitting down to watch that "one" TV program, which distract us. When you find yourself doing this, take control of the situation and make a conscious decision to do what you are avoiding.
To reap the benefits of exercise or any other health related endeavor, you must agree to become a willing participant. This will require due diligence on your part. And remember, as you embark on your mission you are investing in something near and dear to your own heart...your life and a future of healthy living.
Physical fitness may be the ultimate investment opportunity. Think of it this way. If you are willing to make the commitment (investment), you will feel and look healthier, have an abundance of energy, be more self-confident, more productive and discover a more joyous and fulfilling life. These are rewards that money cannot buy and the substance of high quality living. And, the investment of exercise becomes even more attractive when you consider that there is absolutely no down-side risk. You have everything to gain and nothing to lose. How much better can it get? How many times can you remember ever having a better offer? The honest answer is probably never, and yet many of us fail to act on this extraordinary opportunity. We simply choose to procrastinate or ignore the proven benefits of exercise!
Here are a few reasons that sometimes inhibit our willingness to "step out" and make a change or take a chance:
- Sometimes our vision gets clouded. We lose tract of what is really important. Forget about the less important activities that tend to clutter our daily routine and focus on exactly what needs to be accomplished to reach your goal.
- Looking at the "big" picture can seem overwhelming. And the bigger the task, the more overwhelming it can seem. Break the task apart into smaller pieces. If you want to lose 50 pounds try losing 10 pounds and repeat the process five times! Need to start an exercise program? Begin with short, simple exercises and then slowly expand your routine. Don't exercise too hard when first starting-out or you will become stiff, tired, disillusioned and soon quit.
- Have you ever not wanted to start something for fear of failure? Take the first step, acknowledge the fear and the next step will come easier. Once fears are acknowledged, they usually quiet down.
- Sometimes we start to think that a task is unpleasant or boring. Just like any other activity, this can also be true for exercise. There are days when we just plain lack the enthusiasm and motivation to continue. It's part of human nature. On days like these focus on 'why' you are doing it. Think about all the people you care about and who may need and rely on you. What would happen if you became ill or disabled and was unable to work for a period of time, or worse, if you were out of the picture completely. How would things change? If something happened tomorrow, how would your family or business manage without you? What do you want your life to be like in the future? There are many tasks or chores we do, that we may not like, but are necessary to live a happen and productive life. Focus on the bigger picture.
- Indecision can be defeating, but doing "anything" is better than doing nothing. There are no wrong choices and very few choices that can't be undone or done again. Can't decide on a particular exercise program or routine? Pick a few exercises and start with something simple. If you don't like it, go on to the next exercise.
- When you lack the confidence to start something new, take a deep breath and try to figure out why. Are you hesitating because you really lack the skill or is it just imagined? If it's real, try to find out where to gain the skills you need or find someone with the right skills who can help. In the case of exercise, finding a qualified personal fitness trainer can sometimes do the trick, but be wary...some PFT's are overzealous and tend to start newcomers on programs that are too strenuous.
- Life just seems too busy to find time for some activities. Large, uninterrupted chunks of time are very hard to come by. And if we're honest, when they do come, we'd rather do something totally pleasurable! Exercise has to become part of your routine. It can't be an option. Make it a high priority just the same as your career, and other areas of interest. You will be surprised at how easy exercise becomes when approached this way!
- Have you ever subconsciously (or otherwise) invited distractions so that you have a "good" reason not to get something done? Sometimes it's the simple things like answering the phone or sitting down to watch that "one" TV program, which distract us. When you find yourself doing this, take control of the situation and make a conscious decision to do what you are avoiding.
To reap the benefits of exercise or any other health related endeavor, you must agree to become a willing participant. This will require due diligence on your part. And remember, as you embark on your mission you are investing in something near and dear to your own heart...your life and a future of healthy living.
Wednesday, June 15, 2005
Get The Abs of your dreams!
DISCLAIMER: This information is not presented by a medical practitioner and is for
educational and informational purposes only. The content is not intended to be a
substitute for professional medical advice, diagnosis, or treatment. Always seek
the advice of your physician or other qualified health provider with any questions
you may have regarding a medical condition. Never disregard professional medical
advice or delay in seeking it because of something you have read.
Since natural and/or dietary supplements are not FDA approved they must be
accompanied by a two-part disclaimer on the product label: that the statement
has not been evaluated by FDA and that the product is not intended to "diagnose,
treat, cure or prevent any disease."
-----------------------------------------------------------------------------------------------------"Abs to Die For!"
Table of Contents
1. Introduction to Healthy Abs for Men and Women
2. Ab Basics
3. Ab Exercises
4. Routines All Levels
5. Trainer Tips
6. Ab Resources
7. Self-Help Guide – Getting and Staying Motivated
INTRODUCTION TO HEALTHY ABS FOR MEN AND WOMEN
This guide presents basic information about healthy abdominal muscles, referred to throughout as "abs," for men and women. It seeks to dispel hype while focusing on reality.
For instance, will the latest exercise gadget on early morning television cable channels, also referred to as infomercials, really bring you "ape abs" or other such nonsense in a week, if you use it mega-times a day? Seriously doubtful.
Why? Mainly because of fat. If a person carrying a lot of extra weight does dozens or even hundreds of exercises a day with the latest gadget, for example, crunches, he or she may develop strong abs. However, a lot of fat will still be hiding them, because nearly half the body fat is lying right under the skin, while the rest is within the muscles themselves. And those exercises and gadgets will not eliminate this unwanted fat. Not all by themselves, that is.
The reality is that firming-up abs is the result of the production of muscle contractions by the stimulation of the nerves that control the muscle fibers. The "ape abs"
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