Most health professionals recommend slow weight loss as the safest and most effective approach. A sensible weight-loss program allows you to lose weight gradually -- about one-half to one pound per week. Gradual weight loss promotes long-term loss of body fat, not just water weight that can be quickly regained.
Most people leading moderately active lives need about 15 calories per pound to maintain their weight. For example, a 150-pound person would have to eat foods containing no more than 2,250 calories each day to maintain his or her weight.
To lose one pound, a person must burn 3,500 calories more than are consumed. For example, reducing calories by 300 per day and increasing daily activity to burn off an additional 200 calories should result in a weight loss of one pound per week.
A Perfect Balance
When limiting calories, you still need to satisfy basic nutritional needs. If you restrict your eating, your fat cells will remain in their fat protecting mode, and your muscles will be forced to supply the energy for your exercise. Consequently you’ll diminish the very muscle you are trying to build.
You should also evaluate your eating patterns. Resist over eating. This may sound obvious, but it’s not. We eat to the point of feeling full rather than feeling satisfied. And we eat when we are not really hungry, or we starve and then stuff ourselves. Fat cells are quick to capitalize on these habits and they respond by storing fat like crazy.
Sometimes six small meals a day can help you control your hunger. Weight loss involves nonlinear thinking. Here’s why: One meal of 2,000 calories is more fattening than two meals of 1,000, and two meals of 1,000 is more fattening than four meals of 500. Think about it, if you eat more calories than your body can burn in a few hours, the rest will be stored as fat. This is why people who do most of their eating in two meals a day make a costly mistake. They think they are cutting calories, but proportionately, more of the calories they are eating are stored as fat.
Most successful weight-loss plans call for a reduction in both calories and the amount of fat eaten. The fat in your diet should be limited to 30 percent or less of total calories each day. And calories still count!
Getting Physical
Determine what type of physical activity best suits your lifestyle. You should work your way up to regular aerobic exercise, such as brisk walking, jogging or swimming, since it is a key factor in achieving permanent weight loss and improving health. Aerobic exercise works the body's large muscles, such as the heart, and should be moderately vigorous to be most effective. For maximum benefits, it is recommended to exercise 30 minutes or more on most days of the week.
Try to incorporate some simple calorie-burners into your everyday routine. Even the most basic activities (such as taking an after-dinner walk, using the stairs at the mall instead of taking an escalator, or parking farther away so you have a longer walk) can get you prepared for more aerobic activities.
Exercise not only burns calories, it may increase the body's metabolic rate and actually decreases appetite for some people. Exercise also has psychological benefits. It improves your sense of well-being and decreases stress. Now, it’s time for you to find your balance and feel better.
Wednesday
Tuesday
Losing just 10 %...huh?
Studies show that losing even just 10 percent of your weight (which for many people is as little as 15 to 20 pounds) offers enormous health benefits, such as improved blood sugar regulation, lower blood pressure and better blood cholesterol levels. This is not to say that losing just 10 percent is easy! The only way to lose weight and keep it off is to change your lifestyle and changing habits can be hard work.
Friday
Making CHANGE work for you
Count out crash diets or quick weight-loss schemes.
Have patience in losing a half pound to one pound per week. One pound = 3,500 claories.
Always drink plenty of water. Shoot for 8 glasses of water a day at minimum.
Never skip meals in efforts to lose weight.
Get up and go, increase your physical activity.
Eat a variety of foods.
Progression Not Perfection!!
Have patience in losing a half pound to one pound per week. One pound = 3,500 claories.
Always drink plenty of water. Shoot for 8 glasses of water a day at minimum.
Never skip meals in efforts to lose weight.
Get up and go, increase your physical activity.
Eat a variety of foods.
Progression Not Perfection!!
Tuesday
Want to Lose Weight? What's the secret?
Make your goal - lifestyle change. People who have successfully lost 20 or more pounds and kept that weight off for a year or more achieved their success by changing their physical activity and eating habits. The secrets to weight-loss success are not secrets, but the same advice you have been hearing for years: Eat less and exercise more. Rather than focusing on how much weight you lost this week, focus on how many days you took a walk OR participated in StepForward's Fitness Training!
Monday
Survival Tips for a Healthier Thanksgiving Dinner
Most Americans walk away from the holidays 3 to 7 pounds heavier!
1. If you’re worried about food choices at the dinner table, bring your own low-fat or nutritious party dish.
2. Don’t skip breakfast or lunch on Thanksgiving Day as this is a sure way to overeat at the dinner table.
3. Remember our bodies aren’t meant to handle 2,000-3,000 calories all at once (the typical Thanksgiving meal packs 3,000 calories plus) and will store excess calories as fat.
4. Control portion sizes: Draw a 12-inch dinner plate in your mind and divide it into three-inch-sized circles with each one representing one food group: proteins, vegetables and starches. The key is to stay within your circle for each food group. If you like turkey and ham, fit a little of both in one circle.
5. Be mindful of your alcohol intake: Mixed drinks tend to have a high amount of concentrated sugar and quickly add empty calories.
6. Be active: Go for a bike ride, a long brisk walk, a run or spend at least one hour to burn calories before Thanksgiving dinner. End dinner with a family walk around the neighborhood or some other form of physical activity (e.g., a game of touch football instead of watching it on the tube).
1. If you’re worried about food choices at the dinner table, bring your own low-fat or nutritious party dish.
2. Don’t skip breakfast or lunch on Thanksgiving Day as this is a sure way to overeat at the dinner table.
3. Remember our bodies aren’t meant to handle 2,000-3,000 calories all at once (the typical Thanksgiving meal packs 3,000 calories plus) and will store excess calories as fat.
4. Control portion sizes: Draw a 12-inch dinner plate in your mind and divide it into three-inch-sized circles with each one representing one food group: proteins, vegetables and starches. The key is to stay within your circle for each food group. If you like turkey and ham, fit a little of both in one circle.
5. Be mindful of your alcohol intake: Mixed drinks tend to have a high amount of concentrated sugar and quickly add empty calories.
6. Be active: Go for a bike ride, a long brisk walk, a run or spend at least one hour to burn calories before Thanksgiving dinner. End dinner with a family walk around the neighborhood or some other form of physical activity (e.g., a game of touch football instead of watching it on the tube).
Making Your Way Through the Holidays Without Guilt (Or Added Pounds)
From the golden, roasted turkey to the buttery mashed potatoes to the decorated cookies, the holiday season is a festival of favorite family foods. For many though, it's also a guilt-ridden, downward spiral of diminishing willpower and unhealthy, unwanted pounds.
Adding a few extra pounds and inches during the holidays has always been a concern, but with the increasing rates of obesity and weight-related diseases such as type II diabetes and heart disease, Americans need to be a little more serious about celebratory food habits.
Thanksgiving is a holiday full of tradition, indulgence and, unfortunately, extra pounds! The average person consumes 4,500 calories on this day. A 160 lb. person would have to run at a moderate pace for four hours, swim for five hours or walk 30 miles to burn it off. Holiday delicacies can be enjoyed so long as they’re eaten in moderation. Here are some tips to keep balance between caloric intake and a committed fitness regimen to stay healthy and trim through the holidays.
• Portion control. A smaller serving of the real thing can be very satisfying and calorie-trimming.
• Avoid starvation before a celebration. This can lead to problematic binge eating. Instead, eat a low-fat, low-sugar breakfast and lunch before the party.
• Select your favorite foods and let other guests enjoy traditional fare like rolls and sweet potato pie.
• Scope out the food scene. Look for fresh vegetables and other low-fat, low-sugar foods. Prevent snacking on high-fat snacks such as chips, dips, and party mixes.
• During a conversation hold a glass of water or diet soda, instead of a plate.
In addition, I would like to encourage you to maintain, or even increase, your activity level during the holiday season. Don’t wait until January to make fitness resolutions.
• Be specific about fitness goals. Rather than saying, “I will exercise more,” how about “I will go to the exercise class on Tuesday and Thursday, and work out in the weight room on Monday and Friday.”
• Exercise consistently. Beyond burning calories, exercise is essential for good health, stress management, and overall well-being.
• Make changes for the right reasons. You must believe that you are beginning a fitness program in order to take better care of yourself and to get more out of life.
• Be realistic. Be sure your plan fits into your lifestyle.
• Anticipate roadblocks. Make a plan for coping with the inevitable obstacles of life. And, don't let a few days of relapse turn into a year of unfulfilled resolutions
• Have fun and get involved. It's easier to stick to your plans when you feel good. Get involved in activities that help you feel happy and fulfilled.
• Find a partner. Working out alone often is an oasis of solitude in a busy day, but maybe you need some company. Exercise companions add a social element to any routine. Ask a friend to be your workout partner or join a group—you won’t skip a workout if someone is waiting for you.
Most important, don't panic or feel guilty if your diet or fitness regimen seems to have gotten out of hand. When you balance your intake and output over several days, you will regain control. The secret is balance over the long haul.
Adding a few extra pounds and inches during the holidays has always been a concern, but with the increasing rates of obesity and weight-related diseases such as type II diabetes and heart disease, Americans need to be a little more serious about celebratory food habits.
Thanksgiving is a holiday full of tradition, indulgence and, unfortunately, extra pounds! The average person consumes 4,500 calories on this day. A 160 lb. person would have to run at a moderate pace for four hours, swim for five hours or walk 30 miles to burn it off. Holiday delicacies can be enjoyed so long as they’re eaten in moderation. Here are some tips to keep balance between caloric intake and a committed fitness regimen to stay healthy and trim through the holidays.
• Portion control. A smaller serving of the real thing can be very satisfying and calorie-trimming.
• Avoid starvation before a celebration. This can lead to problematic binge eating. Instead, eat a low-fat, low-sugar breakfast and lunch before the party.
• Select your favorite foods and let other guests enjoy traditional fare like rolls and sweet potato pie.
• Scope out the food scene. Look for fresh vegetables and other low-fat, low-sugar foods. Prevent snacking on high-fat snacks such as chips, dips, and party mixes.
• During a conversation hold a glass of water or diet soda, instead of a plate.
In addition, I would like to encourage you to maintain, or even increase, your activity level during the holiday season. Don’t wait until January to make fitness resolutions.
• Be specific about fitness goals. Rather than saying, “I will exercise more,” how about “I will go to the exercise class on Tuesday and Thursday, and work out in the weight room on Monday and Friday.”
• Exercise consistently. Beyond burning calories, exercise is essential for good health, stress management, and overall well-being.
• Make changes for the right reasons. You must believe that you are beginning a fitness program in order to take better care of yourself and to get more out of life.
• Be realistic. Be sure your plan fits into your lifestyle.
• Anticipate roadblocks. Make a plan for coping with the inevitable obstacles of life. And, don't let a few days of relapse turn into a year of unfulfilled resolutions
• Have fun and get involved. It's easier to stick to your plans when you feel good. Get involved in activities that help you feel happy and fulfilled.
• Find a partner. Working out alone often is an oasis of solitude in a busy day, but maybe you need some company. Exercise companions add a social element to any routine. Ask a friend to be your workout partner or join a group—you won’t skip a workout if someone is waiting for you.
Most important, don't panic or feel guilty if your diet or fitness regimen seems to have gotten out of hand. When you balance your intake and output over several days, you will regain control. The secret is balance over the long haul.
Tuesday
Fexible Benefits
We take part in aerobic activity to improve our cardiovascular endurance and burn fat. We weight-train to maintain lean muscle tissue and build strength. Those are the two most important elements of a fitness program, right?
Actually, there are three important elements. Often neglected is flexibility training. That neglect is regrettable, because flexibility training:
• Allows greater freedom of movement and improved posture
• Increases physical and mental relaxation
• Releases muscle tension and soreness
• Reduces risk of injury
Some people are naturally more flexible. Flexibility is primarily due to one's genetics, gender, age and level of physical activity. As we grow older, we tend to lose flexibility, usually as a result of inactivity rather than the aging process itself. The less active we are, the less flexible we are likely to be. As with cardiovascular endurance and muscle strength, flexibility will improve with regular training.
Before stretching:
• Take a few minutes to warm up as stretching cold muscles can cause injury.
• Begin with a low-intensity warm-up, such as easy walking while swinging the arms in a circle.
• Spend at least 5 to 10 minutes warming up prior to stretching.
When performing any stretch:
• Start each stretch slowly, exhaling as you gently stretch the muscle.
• Try to hold each stretch for at least 10 to 30 seconds.
Avoid these stretching mistakes:
• Don't bounce a stretch. Holding a stretch is more effective and there is less risk of injury.
• Don't strain or push a muscle too far. If a stretch hurts, ease up.
• Don't hold your breath.
Fitting Stretching Into A Compressed Schedule:
Time constraints keep many people from stretching. Some complain they just don't have time to stretch; others hurry out of their fitness classes before the cool-down exercises are completed. Ideally, at least 30 minutes, three times per week, should be spent on flexibility training. But even a mere five minutes of stretching at the end of an exercise session is better than nothing. And all aerobic activity should be followed by at least a few minutes of stretching.
Tips for fitting stretching into an overstuffed schedule:
• If you don't have time to sufficiently warm up before stretching, try doing a few stretches immediately after a shower or while soaking in a hot tub. The hot water elevates muscle temperature enough to make them more pliable and receptive to stretching.
• Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by pointing the toes and reaching the arms above your head. This can clear your mind and help jump-start your morning.
• Take a stretching class. Scheduling a class will help you to stick with a regular stretching program.
Actually, there are three important elements. Often neglected is flexibility training. That neglect is regrettable, because flexibility training:
• Allows greater freedom of movement and improved posture
• Increases physical and mental relaxation
• Releases muscle tension and soreness
• Reduces risk of injury
Some people are naturally more flexible. Flexibility is primarily due to one's genetics, gender, age and level of physical activity. As we grow older, we tend to lose flexibility, usually as a result of inactivity rather than the aging process itself. The less active we are, the less flexible we are likely to be. As with cardiovascular endurance and muscle strength, flexibility will improve with regular training.
Before stretching:
• Take a few minutes to warm up as stretching cold muscles can cause injury.
• Begin with a low-intensity warm-up, such as easy walking while swinging the arms in a circle.
• Spend at least 5 to 10 minutes warming up prior to stretching.
When performing any stretch:
• Start each stretch slowly, exhaling as you gently stretch the muscle.
• Try to hold each stretch for at least 10 to 30 seconds.
Avoid these stretching mistakes:
• Don't bounce a stretch. Holding a stretch is more effective and there is less risk of injury.
• Don't strain or push a muscle too far. If a stretch hurts, ease up.
• Don't hold your breath.
Fitting Stretching Into A Compressed Schedule:
Time constraints keep many people from stretching. Some complain they just don't have time to stretch; others hurry out of their fitness classes before the cool-down exercises are completed. Ideally, at least 30 minutes, three times per week, should be spent on flexibility training. But even a mere five minutes of stretching at the end of an exercise session is better than nothing. And all aerobic activity should be followed by at least a few minutes of stretching.
Tips for fitting stretching into an overstuffed schedule:
• If you don't have time to sufficiently warm up before stretching, try doing a few stretches immediately after a shower or while soaking in a hot tub. The hot water elevates muscle temperature enough to make them more pliable and receptive to stretching.
• Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by pointing the toes and reaching the arms above your head. This can clear your mind and help jump-start your morning.
• Take a stretching class. Scheduling a class will help you to stick with a regular stretching program.
The Best Time to Exercise
Clears the fog so you can begin your day refreshed & alert.
You have to take a shower anyway.
Outside exercisers can enjoy the peace & quiet of the early morning.
Done in the morning, exercise is "out of the way."
Before Lunch
Enables you to work off morning tensions.
Can help curb your appetite.
Refreshes you to meet the afternoon demands.
Before Dinner
Clears the day's tensions.
Helps you avoid "just home from the office" binging & snacking.
Can help curb your dinner appetite.
Refreshes you for evening activities.
Before Bed
Can help you relax & clear your mind of the day's problems so you can sleep more soundly.
In other words, pick when you need it most.
Just know that you need it.
Monday
Monday's
There is a one liner that rings in my ears weekly. We have all said it at one time or another, some of us are just more willing to say it over and over and over. Read the following statement outloud... I will start on Monday. Sound familiar?
Most people dread accepting responsibility. That’s just a fact of life, and we can see it in motion every day. Yes, the avoidance of responsibility in both our personal and professional lives. And here’s something else we can see just as often: We can see that most people aren’t as successful as they wish they were. Do you see there is a connection between these two very common phenomena?
I will start exercising on Monday, I will go on a diet on Monday, I will drink more water and less pop on Monday, I will get more sleep next Monday. Guess what? It is the middle of October and you are running out of Monday's. Do you plan on a repeat in 2010!
Most people dread accepting responsibility. That’s just a fact of life, and we can see it in motion every day. Yes, the avoidance of responsibility in both our personal and professional lives. And here’s something else we can see just as often: We can see that most people aren’t as successful as they wish they were. Do you see there is a connection between these two very common phenomena?
I will start exercising on Monday, I will go on a diet on Monday, I will drink more water and less pop on Monday, I will get more sleep next Monday. Guess what? It is the middle of October and you are running out of Monday's. Do you plan on a repeat in 2010!
Thursday
Top Ten Reasons to Hire a Personal Trainer
Many automatically equate personal training with gyms full of hard-core strength trainers, body builders, or athletes. This is only part of the picture. More and more people, novice and veteran exercisers alike, are working with personal trainers because they offer a practical and affordable means of getting and staying healthy.
1. Motivation. Personal trainers wear many hats, serving not only as coach, but also as an educator, confidant, role model and a major source of motivation and encouragement.
2. Consistency. Do you find it difficult to stick to your program? Scheduling regular appointments with a personal trainer helps eliminate any excuses you may come up with for not exercising.
3. Safety. Are you unsure about how to use equipment at the gym or how to perform walking lunges without hurting your knees? A personal trainer will show you how to exercise safely (including which exercises to avoid), and instruct you on the proper and safe use of exercise equipment.
4. Individualized instruction. An exercise program that works for one person may not work for another. A personal trainer will develop the most effective program for you based on your fitness evaluation results and personal goals.
5. Effective workouts. Today's hectic lifestyles mean you don't have time to waste on ineffective exercise routines. Personal trainers help maximize your time by providing workouts designed to meet your goals quickly and efficiently.
6. Supervision. Personal attention during exercise is the primary function of personal trainers. Need someone to spot you while you do pull-ups? Looking for feedback on your running form? That's what your personal trainer is for: to observe, assist and, if necessary, correct as needed.
7. Sports-specific training. Many amateur and professional athletes work with a personal trainer during the off-season to prepare themselves for in-season competition. Whether you want to shave some time off your 5K run or beat your brother-in-law at tennis, a personal trainer can tailor your program to your sport of choice.
8. Injury rehabilitation. Injuries and accidents can prevent you from participating in your favorite activities. An experienced personal trainer, however, can make the road to recovery a smooth one by recommending exercises that emphasize overall muscular balance to prevent future injuries.
9. Special-needs training. Research confirms that individuals with health challenges such as diabetes, asthma, osteoporosis or heart disease benefit greatly from regular physical activity. These conditions, however, can make exercising safely a challenge. Many personal trainers are experienced in designing programs that address these special conditions.
10. Ego boost. It's a fact - feeling good makes you look good, and vice versa. Not only can a personal trainers help you achieve your health and fitness goals, they provide you with positive feedback on your performance and bolster your confidence to take on new challenges.
1. Motivation. Personal trainers wear many hats, serving not only as coach, but also as an educator, confidant, role model and a major source of motivation and encouragement.
2. Consistency. Do you find it difficult to stick to your program? Scheduling regular appointments with a personal trainer helps eliminate any excuses you may come up with for not exercising.
3. Safety. Are you unsure about how to use equipment at the gym or how to perform walking lunges without hurting your knees? A personal trainer will show you how to exercise safely (including which exercises to avoid), and instruct you on the proper and safe use of exercise equipment.
4. Individualized instruction. An exercise program that works for one person may not work for another. A personal trainer will develop the most effective program for you based on your fitness evaluation results and personal goals.
5. Effective workouts. Today's hectic lifestyles mean you don't have time to waste on ineffective exercise routines. Personal trainers help maximize your time by providing workouts designed to meet your goals quickly and efficiently.
6. Supervision. Personal attention during exercise is the primary function of personal trainers. Need someone to spot you while you do pull-ups? Looking for feedback on your running form? That's what your personal trainer is for: to observe, assist and, if necessary, correct as needed.
7. Sports-specific training. Many amateur and professional athletes work with a personal trainer during the off-season to prepare themselves for in-season competition. Whether you want to shave some time off your 5K run or beat your brother-in-law at tennis, a personal trainer can tailor your program to your sport of choice.
8. Injury rehabilitation. Injuries and accidents can prevent you from participating in your favorite activities. An experienced personal trainer, however, can make the road to recovery a smooth one by recommending exercises that emphasize overall muscular balance to prevent future injuries.
9. Special-needs training. Research confirms that individuals with health challenges such as diabetes, asthma, osteoporosis or heart disease benefit greatly from regular physical activity. These conditions, however, can make exercising safely a challenge. Many personal trainers are experienced in designing programs that address these special conditions.
10. Ego boost. It's a fact - feeling good makes you look good, and vice versa. Not only can a personal trainers help you achieve your health and fitness goals, they provide you with positive feedback on your performance and bolster your confidence to take on new challenges.
Tuesday
10 WAYS TO GET MORE CALCIUM
It is recommended that adults get 1,000 to 1,200 mg (milligrams) of calcium each day. Yet with all its obvious benefits, many people do not get enough of this mineral in their daily diet. So we’ve compiled suggestions for increasing your calcium intake, from the obvious to the not-so-common:
1. CALCIUM SUPPLEMENTS: The National Institutes of Health recommends calcium supplements with familiar brand names whose labels state “purified” or have the USP (United States Pharmacopeia) symbol. Calcium supplements with Vitamin D may help your body better absorb the calcium. Many tablets come in 600 mg – with suggested dosage on the label of one to two tablets per day. Consult with your doctor about the proper amount to supplement your diet.
2. MILK: It’s the first thing that usually comes to mind when we think about calcium intake. Drink skim or 1 percent at most. 1 cup cow’s milk = 300 mg.
3. YOGURT: A word of caution about yogurt: Most yogurts are very high in carbohydrates and added sugars – as much as six teaspoons in six ounces. I encourage clients to start with plain yogurt and add their own fruit, cinnamon, vanilla and even some sugar as needed. Another healthy way to get your calcium: Mix low-fat yogurt with ranch dip mix to dunk veggies. 1 cup of yogurt = 300 to 400 mg.
4. CHEESE: Look for cheeses made with part skim milk, which lowers the fat content. Cheeses that are naturally lower in fat include parmesan, feta, ricotta and part skim mozzarella. A one-ounce serving of cheese varies from approximately 150 mg to 300 mg.
5. VEGGIES: Spinach, broccoli, artichokes and kale all contain calcium. You’ll need to eat quite a few veggies to get a significant amount of calcium. Still, milligrams can add up. One artichoke = 54 mg; Half cup cooked broccoli = 36 mg; One cup cooked kale = 32 mg; One cup raw spinach = 30 mg.
6. TOFU: It isn’t just for offbeat vegetarians any more. Good thing, because half a cup of regular tofu, processed with calcium sulfate = approximately 400 mg.
7. CALCIUM-FORTIFIED DRINKS: These are perfect for people who don’t like milk or are lactose intolerant. However, recent reports state that calcium-fortified drinks may vary in their absorbability by the body. 1 cup calcium-fortified orange juice or fortified soy milk = 300 mg.
8. ALMONDS: Nuts are good for you, but high in fat and calories, so be careful not to overdo it! 1 oz of almonds = 80 mg.
9. SALMON AND SARDINES: One sardine, drained with bone = 91 mg; three ounces canned sockeye salmon, drained with bone = 203 mg.
10. MOLASSES: Use two teaspoons of blackstrap molasses as a sweetener. It has approximately the same amount of calcium as a glass of milk. Two teaspoons = 344 mg.
Will Power
Nothing has power over your fitness training unless you give it power. Approach difficulties with a light spirit. Renew your intentions when you feel dejected. Look excuses in the eye, and toss them from your path. This is known as will power!
Saturday
You've Gotta Eat to Workout!
Two ways to be sure you're protecting your body: eat enough, and eat it at the right time.
Researchers at Georgia State University, have gathered information that indicates many regularly exercising Americans may be eating the wrong things at the wrong time and expecting their bodies to make up for it, according to a report by the American College of Sports Medicine.
"It's a mistake to think that exercise (output) without the right kind of energy intake will burn calories and reduce body weight appropriately," Dan Benardot, Ph.D., told ACSM. "The important thing is to be in balance, so that resting metabolism stays high enough."
Why does the resting rate of metabolism make so much difference? Researchers cite two studies that suggest that a person who has restricted his/her caloric intake develops a lower rate of energy expenditure, burning fewer calories. This is a normal adaptation by the human body to make up for the deprivation of calories.
An exercise enthusiast who is working to increase his muscle mass will have a higher caloric requirement. Muscle growth is incompatible with severe caloric restriction. Children, women and young athletes are particularly susceptible to calorie-deficit exercising.
In addition to the energy requirements of heavy activity, children need extra energy just to grow. Restraint of energy intake in women contributes to ovulatory dysfunction, which ultimately relates to bone health, and puts them at risk for early osteoporosis. Young athletes who exercise heavily without proper energy intake risk altering their growth rate, and anemia is common in many. All these factors influence the total energy requirement.
When not enough calories go in at the right time, then all the reasons for exercising (conditioning, fitness, muscle mass, strength and weight reduction) will be lost over time. Active people must realize that the body uses protein when there is inadequate carbohydrate energy. This would be counterproductive to anyone working to improve fitness and conditioning.
Therefore, adequate carbohydrate consumption is essential before exercising, whether it's in a specially prepared drink or a small amount of solid food. Small and frequent meals, say the authors, will keep the energy level and the metabolism working at the optimum rate. The body will not run without fuel, and will not burn as much fat as people hope when energy intake is low.
Monday
"Someday" & "What if?"
The young boy, the young girl, says, "Someday when I get out of school, move away from home and start to college, I'm really going to have fun, I'll be happy and life will be great." The college student says, "Someday when I graduate, get my degree, get a job, my own apartment, I'll be happy and am really gonna' live!" The young couple says, "When we get moved into our new home, get that promotion and join the Country Club, we'll really be happy and life will be so good." Mother and father say, "Someday, when those kids get out of school and we get this place paid off, we're really gonna' be happy and truly enjoy life." The accountant says, "When tax season's over…"; the teacher says, "When school's out…"; the farmer says, "When the crops are in…"; the technician says, "When this program's completed…"; the engineer says, "When this job's done…"; the speaker/entertainer says, "When this tour's finished…"; the candidate says, "When I'm elected…"; the coach/player says, "When the season's over…"; the statistician says, "When all the numbers are in…"; the health minister says, "When I see what the others are gonna' do…"; … ad infinitum. The older couple says, "Someday when we retire, we're really gonna' enjoy life, do all those things we've been wanting to do but never seemed to take time to do…we're gonna' be happy 'n have a good time then!"
On the way out, they look back longingly and say, "Wow! If only I had it to do over again, I'd have gone barefooted to school in the spring like Billy Bob did… 'n slipped off to the creek with Ralph Raymond and Joe Day to go swimming after school like they did. If only I hadn't gotten married so young, I'd have gone to Alaska with Ed, Kendall and Pete… what fun that would have been! If only I'd borrowed the money, taken the chance, and developed that idea of mine into a business like Ed did instead of taking a job with the Grist Mill because of the security they offered, two weeks vacation with pay each year… a company car and expense account… an insurance program… retirement, social security, 'n a gold watch. If only I could do it over again, I'd smile more, worry less… I'd take chances, I'd travel to exotic places, meeting interesting people, ride motorcycles, fly airplanes and hot air balloons… I'd hike mountain trails, zip across the desert, camp out, canoe, portage, fish, hunt, laugh, love and live! Oh, if only I could live it all over, I'd take better care of myself, exercise more often, drink less booze 'n more juice… eat less fat 'n more veggies. I'd treasure every day, love everybody, thank God for my blessings and lessons, my successes and my setbacks…" if only…", I'd be happy and truly live every day!"
On the way out, they look back longingly and say, "Wow! If only I had it to do over again, I'd have gone barefooted to school in the spring like Billy Bob did… 'n slipped off to the creek with Ralph Raymond and Joe Day to go swimming after school like they did. If only I hadn't gotten married so young, I'd have gone to Alaska with Ed, Kendall and Pete… what fun that would have been! If only I'd borrowed the money, taken the chance, and developed that idea of mine into a business like Ed did instead of taking a job with the Grist Mill because of the security they offered, two weeks vacation with pay each year… a company car and expense account… an insurance program… retirement, social security, 'n a gold watch. If only I could do it over again, I'd smile more, worry less… I'd take chances, I'd travel to exotic places, meeting interesting people, ride motorcycles, fly airplanes and hot air balloons… I'd hike mountain trails, zip across the desert, camp out, canoe, portage, fish, hunt, laugh, love and live! Oh, if only I could live it all over, I'd take better care of myself, exercise more often, drink less booze 'n more juice… eat less fat 'n more veggies. I'd treasure every day, love everybody, thank God for my blessings and lessons, my successes and my setbacks…" if only…", I'd be happy and truly live every day!"
There's an old fable...and the title of a book by Mark L. Feldman and Michael F. Spratt that goes, "There were five frogs on a log… four of 'em decided to jump. How many frogs are left on the log?
The most common answer is one. The second most popular answer is none… because, they reason, if four decided to jump, the remaining frog probably went along with the majority. The right answer is five!
Deciding to do something and taking the action to do it, are two entirely different things!
The leaders… the real winners in life are the ones who evaluate the situation, make a decision and take action. Got something that's bothering you? Write out in a clear, complete statement, not a question, the challenge you are facing. Ask yourself, "What are the causes of this situation?" Often you resolve it there… if not… then ask yourself, "What are all the possible answers to this challenge?" Write out all the possible answers… brainstorm, don't evaluate. Then review all the possible answers… decide on the best possible answer… then take action. Get rid of the "Someday I'm gonna'…" and the "If only…" syndrome, and get on with LIFE!
The most common answer is one. The second most popular answer is none… because, they reason, if four decided to jump, the remaining frog probably went along with the majority. The right answer is five!
Deciding to do something and taking the action to do it, are two entirely different things!
The leaders… the real winners in life are the ones who evaluate the situation, make a decision and take action. Got something that's bothering you? Write out in a clear, complete statement, not a question, the challenge you are facing. Ask yourself, "What are the causes of this situation?" Often you resolve it there… if not… then ask yourself, "What are all the possible answers to this challenge?" Write out all the possible answers… brainstorm, don't evaluate. Then review all the possible answers… decide on the best possible answer… then take action. Get rid of the "Someday I'm gonna'…" and the "If only…" syndrome, and get on with LIFE!
Tuesday
Saturday's Workout
This workout was outside around a 3 mile walk way. Took one hour to get-r-done.
Everyone had their own pace. Not everyone ran at break neck speed. The method was the leaders were to turn & head back towards the group so we would stay together. Everyone did jog - just at different paces. If you are considering this & have not exercised in a long time, don't let this scare you away. There were several first timers & they were champs just like the leaders of the pack. Every train needs an engine & every train needs a caboose!
Walk to warm up - 5 minutes
Jog - 2 minutes
Stop - stretch
Lunges - 30
Walk - 1 minute
Jog - 2 minutes
Dips (we used a guard rail) 20
Run fast - 1 minute
Dips - 20
Run Fast - 1 minute
Walk
Lunges - 30
Walk - 2 minutes
Run - minute
Side shuffle (right leg leads) - 20 steps
Walk - 1 minute
Side Shuffle (Left leads) - 20 steps
Walk - 1 minute
Lunges - 30
Jog - 2 minutes
Push ups - 20
Walk - 1 minute
Squat Jumps - 20
Push ups - 15
Walk - 1 minute
Jog - 1 minute
Squat Jumps -15
Push ups - 15
Walk - 1 minute
Jog - 1 minute
Squat Jumps -15
Push ups - 15
Jog - 1 minute
Walk - 2 minutes
Side shuffle (right leg leads) - 20 steps
Walk - 1 minute
Side Shuffle (Left leads) - 20 steps
Walk - 1 minute
Run - 1 minute
Walk on in
Stretch
Everyone had their own pace. Not everyone ran at break neck speed. The method was the leaders were to turn & head back towards the group so we would stay together. Everyone did jog - just at different paces. If you are considering this & have not exercised in a long time, don't let this scare you away. There were several first timers & they were champs just like the leaders of the pack. Every train needs an engine & every train needs a caboose!
Walk to warm up - 5 minutes
Jog - 2 minutes
Stop - stretch
Lunges - 30
Walk - 1 minute
Jog - 2 minutes
Dips (we used a guard rail) 20
Run fast - 1 minute
Dips - 20
Run Fast - 1 minute
Walk
Lunges - 30
Walk - 2 minutes
Run - minute
Side shuffle (right leg leads) - 20 steps
Walk - 1 minute
Side Shuffle (Left leads) - 20 steps
Walk - 1 minute
Lunges - 30
Jog - 2 minutes
Push ups - 20
Walk - 1 minute
Squat Jumps - 20
Push ups - 15
Walk - 1 minute
Jog - 1 minute
Squat Jumps -15
Push ups - 15
Walk - 1 minute
Jog - 1 minute
Squat Jumps -15
Push ups - 15
Jog - 1 minute
Walk - 2 minutes
Side shuffle (right leg leads) - 20 steps
Walk - 1 minute
Side Shuffle (Left leads) - 20 steps
Walk - 1 minute
Run - 1 minute
Walk on in
Stretch
Wednesday
Fiber
I received this question, thought it would be good for many.
I’ve been told by my doctor to incorporate more fiber into my diet. Is there any harm in taking fiber supplements in addition to eating fruits and vegetables?
Here’s the harm: Taking fiber supplements doesn't fix the fact that your diet is apparently unbalanced in some way. And, while fiber pills, powders, drinks and other products can be helpful, they should be reserved for those who are either unable (dietary intolerance, allergy, medical condition) or unwilling (picky eater, inconvenient) to include dietary sources of fiber into their daily eating selections.
Fiber is a type of complex carbohydrate that comes from the edible portions of plants, including fruits, bran and vegetables. There are two types of fiber: soluble (dissolves in water, may help to lower cholesterol and stabilize blood sugar levels, and includes sources such as oats, psyllium and apples), and insoluble (increases stool bulk and decreases bouts of constipation, found in food sources such a nuts, vegetables, wheat bran). Both forms are needed to round out a healthy diet. Daily adult fiber recommendations from the National Academy of Sciences Institute of Medicine are 38 grams for men and 30 grams for women age 50 and below. For those aged 50 and above, aim for 30 grams for men and 21 grams for women. Please keep in mind that these are guidelines, and need to be personalized according to your current state of health as well as total daily caloric requirements.
Keep in mind that when it comes to dietary fiber, slow and steady is the way to go. If you add too much too soon, bloating and abdominal cramping, as well as an unpleasant amount of intestinal gas, may occur. That’s why it’s often best to gradually increase fiber intake over a period of several weeks. Additionally, adequate amounts of water are needed (especially if supplements are added) to move the fiber through your system and improve bowel function. That said, most people are able to tolerate and enjoy fiber-rich foods as part of a well balanced diet.
The bottom line is that Mother Nature’s grocery store is the best source of fiber. That’s because fruits, vegetables, whole grains, nuts, peas and beans are packed with a well-rounded supply of nutrients that supercharge your body with healthy benefits. In fact, starting your day with a breakfast cereal containing at least 5 grams of fiber, along with some fruit and low fat milk, will give your body a great jump start for revving up its metabolic rate for the rest of the morning. Other potential healthy benefits of fiber include but are not limited to the following:
May lower total and LDL cholesterol levels
Weight control. Yes, it’s true. Fiber has the added benefit of filling you up (especially when eating water-dense foods such as apples, plums, others) while revving down those hunger pains. That feeling of fullness tends to last longer compared to eating calorie-dense or other highly processed foods.
Helps to control blood sugar levels and may reduce the risk for developing type 2 diabetes
Decreases the risk for constipation by enhancing the size, softness and bulk of the stool, making it easier for the bowels to move it along in preparation for elimination
Lowers the risk for hemorrhoids (less straining to move the bowels) and diverticular disease (pockets in the walls of the colon)
For further information on how to safely add fiber to your healthy eating plan (including reading and understanding nutritional labels), please speak with a registered dietitian. Additionally, check out the American Dietetic Association (http://www.eatright.org/) and the American Heart Association (http://www.americanheart.org/) as well as the American College of Gastroenterology (http://www.gi.org/).
Fiber is a type of complex carbohydrate that comes from the edible portions of plants, including fruits, bran and vegetables. There are two types of fiber: soluble (dissolves in water, may help to lower cholesterol and stabilize blood sugar levels, and includes sources such as oats, psyllium and apples), and insoluble (increases stool bulk and decreases bouts of constipation, found in food sources such a nuts, vegetables, wheat bran). Both forms are needed to round out a healthy diet. Daily adult fiber recommendations from the National Academy of Sciences Institute of Medicine are 38 grams for men and 30 grams for women age 50 and below. For those aged 50 and above, aim for 30 grams for men and 21 grams for women. Please keep in mind that these are guidelines, and need to be personalized according to your current state of health as well as total daily caloric requirements.
Keep in mind that when it comes to dietary fiber, slow and steady is the way to go. If you add too much too soon, bloating and abdominal cramping, as well as an unpleasant amount of intestinal gas, may occur. That’s why it’s often best to gradually increase fiber intake over a period of several weeks. Additionally, adequate amounts of water are needed (especially if supplements are added) to move the fiber through your system and improve bowel function. That said, most people are able to tolerate and enjoy fiber-rich foods as part of a well balanced diet.
The bottom line is that Mother Nature’s grocery store is the best source of fiber. That’s because fruits, vegetables, whole grains, nuts, peas and beans are packed with a well-rounded supply of nutrients that supercharge your body with healthy benefits. In fact, starting your day with a breakfast cereal containing at least 5 grams of fiber, along with some fruit and low fat milk, will give your body a great jump start for revving up its metabolic rate for the rest of the morning. Other potential healthy benefits of fiber include but are not limited to the following:
May lower total and LDL cholesterol levels
Weight control. Yes, it’s true. Fiber has the added benefit of filling you up (especially when eating water-dense foods such as apples, plums, others) while revving down those hunger pains. That feeling of fullness tends to last longer compared to eating calorie-dense or other highly processed foods.
Helps to control blood sugar levels and may reduce the risk for developing type 2 diabetes
Decreases the risk for constipation by enhancing the size, softness and bulk of the stool, making it easier for the bowels to move it along in preparation for elimination
Lowers the risk for hemorrhoids (less straining to move the bowels) and diverticular disease (pockets in the walls of the colon)
For further information on how to safely add fiber to your healthy eating plan (including reading and understanding nutritional labels), please speak with a registered dietitian. Additionally, check out the American Dietetic Association (http://www.eatright.org/) and the American Heart Association (http://www.americanheart.org/) as well as the American College of Gastroenterology (http://www.gi.org/).
Thursday
Training
You are off too a good start. If you missed Tuesday due to the weather be there tonight. Maybe we can workout a make up day & if you did not miss then it will be a bonus round. Focus on your food. There are several of you who have not written your diarys for me too look over. If you want to take a few pounds off, remember, that is another area where I can help.
See you at workouts
Shelley
See you at workouts
Shelley
Classes are SET!
Boot Camp, Kick Boxing, Strength training etc...
Stillwater Community Center
Starts Feb 2
MW at 9:30 am
T TH at 5:30 pm
More info let me know
Stillwater Community Center
Starts Feb 2
MW at 9:30 am
T TH at 5:30 pm
More info let me know
Friday
2009 is here
Have you thought about those "famous" resolutions we hope to accomplish this time around? Are you making your list & checking it twice? If not, then it is time to evaluate your outlook on this New Year. What do you "really" want to achieve? What happened to the valuable time you lost last year? How are you going to prioritize time & efforts in 2009?
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