Certain nuts, when you eat them in moderation, such as walnuts, almonds, and peanuts, can help to lower bad cholesterol. Nuts contain healthy fats and antioxidants that can keep your cardiovascular system healthy.
Every week, you should include three to five servings of nuts. One serving of nuts is usually about one-third of a cup. But be sure to keep strict tabs on how much you eat, because nuts are also high in calories. Also, choose unsalted nuts when possible.
Go "nuts" with them!!:)
http://www.getfitwithkoi.com/
Wednesday, March 3, 2010
Monday, February 8, 2010
Exercising While On a Budget
If you're on a budget and can't afford a gym membership or purchasing equipment, don't fret.
You don't need any equipment to get a great workout, provided you work hard.:-)
Here are some exercises that you can do using just your own body weight:
1. Pushups- standard, on knees, feet propped up on a chair, leaning on a wall, upper body propped up on a couch, etc. There are even more variations by changing body placement and hand-width.
2. Crunches- feet on floor, lets bent in air, legs straight in air, bicycle crunch, full sit-ups, oblique crunches, plank.
3. Lunges- walking lunges, stationary lunges, side lunges, reverse or front lunges.
4. Squats- feet together, feet shoulder-width, feet wide, back on wall (holding wall sit), holding extra weight (dumbbells, water jugs, etc), one-legged squats (advanced)
5. Bridges- lie on your back, legs bent, feet on floor. Lift hips toward ceiling, squeezing glutes the whole time. Challenge yourself by keeping one leg up in the air.
6. Leg Lifts- lie on your side, legs aligned with your body, knees facing forward. Slowly lift the upper leg, leading with the heel, until you've reached as high as you can, then slowly lower it to the starting position.
7. Cardio- jumping jacks, jumping rope, climbing your staircase, jogging in place, knee lifts, power squats, high knees, fitness videos or anything that gets your heart rate up.
There are SO many options you can choose from!
Eventually, you can invest (little by little) in resistance bands, Swiss ball, and/or pair of hand weights to add more variety to workout routines.
Motivation, discipline and dedication is it!! You can do it!:-)
http://www.getfitwithkoi.com/
*On the strength training exercises, 3 to 5 sets of 10/20 reps*
You don't need any equipment to get a great workout, provided you work hard.:-)
Here are some exercises that you can do using just your own body weight:
1. Pushups- standard, on knees, feet propped up on a chair, leaning on a wall, upper body propped up on a couch, etc. There are even more variations by changing body placement and hand-width.
2. Crunches- feet on floor, lets bent in air, legs straight in air, bicycle crunch, full sit-ups, oblique crunches, plank.
3. Lunges- walking lunges, stationary lunges, side lunges, reverse or front lunges.
4. Squats- feet together, feet shoulder-width, feet wide, back on wall (holding wall sit), holding extra weight (dumbbells, water jugs, etc), one-legged squats (advanced)
5. Bridges- lie on your back, legs bent, feet on floor. Lift hips toward ceiling, squeezing glutes the whole time. Challenge yourself by keeping one leg up in the air.
6. Leg Lifts- lie on your side, legs aligned with your body, knees facing forward. Slowly lift the upper leg, leading with the heel, until you've reached as high as you can, then slowly lower it to the starting position.
7. Cardio- jumping jacks, jumping rope, climbing your staircase, jogging in place, knee lifts, power squats, high knees, fitness videos or anything that gets your heart rate up.
There are SO many options you can choose from!
Eventually, you can invest (little by little) in resistance bands, Swiss ball, and/or pair of hand weights to add more variety to workout routines.
Motivation, discipline and dedication is it!! You can do it!:-)
http://www.getfitwithkoi.com/
*On the strength training exercises, 3 to 5 sets of 10/20 reps*
Tuesday, February 2, 2010
Jump Your Way To Fitness
A jump rope is something with which you are probably already familiar, but you may not have ever thought about it as a good cardiovascular workout. Jumping rope fits right in with other forms of aerobic exercise and it add a high-intensity cardio fitness to your workout routine.
Is jumping rope for you? Here are a few reasons why you may want to give it a try:
It’s cost-effective. You probably have a jump rope somewhere in your house already. If you don't, most ropes range from as little as $10 up to $25.
You can do it practically anywhere. A jumping surface like hardwood, rubberized flooring, or very thin carpet is preferred, but any hard surface works fine. Outside, inside, at the gym..ANYWHERE!
It burns a lot of calories in a short amount of time. Depending on your skill level and jumping rate, you can burn from 10 to 15 calories a minute by jumping rope. It's estimated that 10 minutes of jumping rope (at 120 turns per minute) has the same benefit as jogging for 30 minutes. We all know that this is awesome for those of you that are short on time!
It’s compact. You don’t have to spend hundreds of dollars on a piece of equipment that takes up a lot of space. A jump rope can fit nicely in a drawer..BUT..just don’t forget it’s there!:-)
You’ll notice improvements. Jumping rope helps build agility, speed, balance, and coordination, while improving your overall fitness level.
You can do it with your family. Because jumping rope is a fun activity that almost anyone can do, it’s also an easy way to get your whole family exercising with you. Try making a game out of it. Kids love it! How many jumps can you do in a minute? How many jumps can you do without stopping or messing up? What kind of cool tricks can you do while keeping the rope turning? Have fun while still getting an intense exercise routine in!
Think you're ready to give it a go? Here, the basics on what you need to know and do:
Make sure you have the right sized rope for you. When you step in the center of the rope, the handles should just reach your armpits.
Try to spend a couple weeks perfecting your jumping technique, the basic bounce step. Remember that jumping rope is a skilled movement so it takes both coordination and timing to rope with each jump. Keep these pointers in mind:
-Hold handles with a firm grip, elbows close to sides.
-Make small circles with wrists while turning the rope.
-Keep torso relaxed, head lifted, and gaze ahead for balance.
-Jump only high enough to clear the rope, with light ankle-knee motion.
-During jumping, the rope should skim the surface lightly and your feet should not kick back behind you.
-Always land softly on the balls of your feet.
-Never sacrifice good jumping form for speed!
HAPPY JUMPING!!:-)
Plastic or leather cords are much better than cloth or rope because they’re more durable. If your goal is to increase speed, agility or stamina, then a lightweight rope is recommended. To strengthen the upper body and have an aerobic workout, a heavy-duty rope that weighs between ¼ to ½ of a pound is recommended.
*Remember, always consult your doctor before beginning any exercise program.*
http://www.getfitwithkoi.com/
Is jumping rope for you? Here are a few reasons why you may want to give it a try:
It’s cost-effective. You probably have a jump rope somewhere in your house already. If you don't, most ropes range from as little as $10 up to $25.
You can do it practically anywhere. A jumping surface like hardwood, rubberized flooring, or very thin carpet is preferred, but any hard surface works fine. Outside, inside, at the gym..ANYWHERE!
It burns a lot of calories in a short amount of time. Depending on your skill level and jumping rate, you can burn from 10 to 15 calories a minute by jumping rope. It's estimated that 10 minutes of jumping rope (at 120 turns per minute) has the same benefit as jogging for 30 minutes. We all know that this is awesome for those of you that are short on time!
It’s compact. You don’t have to spend hundreds of dollars on a piece of equipment that takes up a lot of space. A jump rope can fit nicely in a drawer..BUT..just don’t forget it’s there!:-)
You’ll notice improvements. Jumping rope helps build agility, speed, balance, and coordination, while improving your overall fitness level.
You can do it with your family. Because jumping rope is a fun activity that almost anyone can do, it’s also an easy way to get your whole family exercising with you. Try making a game out of it. Kids love it! How many jumps can you do in a minute? How many jumps can you do without stopping or messing up? What kind of cool tricks can you do while keeping the rope turning? Have fun while still getting an intense exercise routine in!
Think you're ready to give it a go? Here, the basics on what you need to know and do:
Make sure you have the right sized rope for you. When you step in the center of the rope, the handles should just reach your armpits.
Try to spend a couple weeks perfecting your jumping technique, the basic bounce step. Remember that jumping rope is a skilled movement so it takes both coordination and timing to rope with each jump. Keep these pointers in mind:
-Hold handles with a firm grip, elbows close to sides.
-Make small circles with wrists while turning the rope.
-Keep torso relaxed, head lifted, and gaze ahead for balance.
-Jump only high enough to clear the rope, with light ankle-knee motion.
-During jumping, the rope should skim the surface lightly and your feet should not kick back behind you.
-Always land softly on the balls of your feet.
-Never sacrifice good jumping form for speed!
HAPPY JUMPING!!:-)
Plastic or leather cords are much better than cloth or rope because they’re more durable. If your goal is to increase speed, agility or stamina, then a lightweight rope is recommended. To strengthen the upper body and have an aerobic workout, a heavy-duty rope that weighs between ¼ to ½ of a pound is recommended.
*Remember, always consult your doctor before beginning any exercise program.*
http://www.getfitwithkoi.com/
Saturday, January 30, 2010
Toning Up Without Bulking
Q: My goal is to lose weight and tone, but I'm afraid I'm going to bulk up if I lift weights. How can I exercise without looking like a bodybuilder?
A: People often get concerned about "bulking up" when weight training is involved in their exercise program, but there's no need to be worried. Building muscle and losing weight go hand in hand, and here's why: While you burn calories when you exercise and when you do daily activities like walking or climbing stairs, you burn the bulk of your calories just by sitting still. This is called your resting metabolic rate. For each pound of lean muscle you have on your body, you burn calories by doing absolutely nothing! What's important for you to know is that the more muscle you build, the higher your resting metabolic rate, and the more calories your burn per day. That's why building muscle is such an important part of weight loss, and why it's so good for your health -- all that muscle makes it even easier to keep the fat off.
The other benefit of weight training is that muscle tissue will keep you looking lean and taut. You may lose fat by dieting and by doing cardio exercises, but to look trim you need to build muscle in place of the fat. Muscle is also higher in volume than fat, so every pound of muscle takes up less room on your body, making you smaller and giving you that great shape you're looking for.
Completing a high number of repetitions at a lower weight is ideal for sculpting your body and speeding your metabolism to help keep the weight off.
From Ask Harley Pasternak: http://www.everydayhealth.com/
A: People often get concerned about "bulking up" when weight training is involved in their exercise program, but there's no need to be worried. Building muscle and losing weight go hand in hand, and here's why: While you burn calories when you exercise and when you do daily activities like walking or climbing stairs, you burn the bulk of your calories just by sitting still. This is called your resting metabolic rate. For each pound of lean muscle you have on your body, you burn calories by doing absolutely nothing! What's important for you to know is that the more muscle you build, the higher your resting metabolic rate, and the more calories your burn per day. That's why building muscle is such an important part of weight loss, and why it's so good for your health -- all that muscle makes it even easier to keep the fat off.
The other benefit of weight training is that muscle tissue will keep you looking lean and taut. You may lose fat by dieting and by doing cardio exercises, but to look trim you need to build muscle in place of the fat. Muscle is also higher in volume than fat, so every pound of muscle takes up less room on your body, making you smaller and giving you that great shape you're looking for.
Completing a high number of repetitions at a lower weight is ideal for sculpting your body and speeding your metabolism to help keep the weight off.
From Ask Harley Pasternak: http://www.everydayhealth.com/
Thursday, January 28, 2010
Ways To Eat Your Veggies..When U Hate Them!!:)
Hate vegetables? You're not alone. Lots of people find the taste and texture of vegetables to be unappealing. However, that doesn't mean you should totally avoid them because they are actually good for you.
Fortunately, there are some easy ways to hide vegetables in your diet. You won't even taste them, but they'll still provide you with lots of health benefits, like added vitamins.
-Mix them with ground meat! If you’re making meatloaf, burgers or meatballs, consider pureeing some veggiess and adding them to the mixture. Just toss some carrots, green peppers, spinach or even broccoli into your food processor and process until coarse in texture. Blend them in with your ground meat, then shape it into loaves or burgers.
-Add them to casseroles! You won't taste them at all if you mash them up and add them to casseroles like tuna casserole or lasagna. With all the tastes and textures in the dish, the vegetables will be undetectable to even the most sensitive palates.
-Juice them! If all else fails, consider juicing vegetables. You can buy the pre-made juice, such as tomato or V-8. Or invest in a juicing machine and extract the juice yourself. You'll lose some of the fiber since it will be left behind in the pulp, but you'll still get plenty of vitamins.
-Pour them in soups! Puree or mash beans, cauliflower, broccoli or even corn to add a 'creamy' texture to soups without the cream. Though they will change the texture of the soup, many people prefer the thicker consistency.
Another way is to add fresh baby spinach leaves to your salads, you can't even taste the difference.
Vegetables are packed with healthy nutrients, and they're low calorie, too! So do your best to add a few extra servings a day to your diet.
Fortunately, there are some easy ways to hide vegetables in your diet. You won't even taste them, but they'll still provide you with lots of health benefits, like added vitamins.
-Mix them with ground meat! If you’re making meatloaf, burgers or meatballs, consider pureeing some veggiess and adding them to the mixture. Just toss some carrots, green peppers, spinach or even broccoli into your food processor and process until coarse in texture. Blend them in with your ground meat, then shape it into loaves or burgers.
-Add them to casseroles! You won't taste them at all if you mash them up and add them to casseroles like tuna casserole or lasagna. With all the tastes and textures in the dish, the vegetables will be undetectable to even the most sensitive palates.
-Juice them! If all else fails, consider juicing vegetables. You can buy the pre-made juice, such as tomato or V-8. Or invest in a juicing machine and extract the juice yourself. You'll lose some of the fiber since it will be left behind in the pulp, but you'll still get plenty of vitamins.
-Pour them in soups! Puree or mash beans, cauliflower, broccoli or even corn to add a 'creamy' texture to soups without the cream. Though they will change the texture of the soup, many people prefer the thicker consistency.
Another way is to add fresh baby spinach leaves to your salads, you can't even taste the difference.
Vegetables are packed with healthy nutrients, and they're low calorie, too! So do your best to add a few extra servings a day to your diet.
Get Pumped With Music
If you don’t have a workout buddy, use your music to psych yourself up and get the energy flowing. You might try listening to fast-paced music on the way to the gym just to get into a better mindset. Once you are there, that beat can help you ease into a comfortable rhythm while running, walking, or biking. For some extra variety, switch-up the pace (or even machine) every time the song changes. Do this for 30 minutes, and you’ll have completed a great cardio workout!
http://www.getfitwithkoi.com/
Wednesday, January 27, 2010
Upper Body Routine
Primarily working the back and shoulders, but there's chest and abs involved as well.
Try it out and let me know how it goes.
Irritable Bowel Syndrom (IBS)
Irritable bowel syndrome (IBS) is a common disorder of the intestines that leads to crampy pain, gas, bloating and changes in bowel habits. Some people with IBS have constipation, others have diarrhea and some people experience both. Sometimes the person with IBS has a crampy urge to move the bowels but cannot do so. Making adjustments to your diet can provide some relief to these symptoms.
-Limit or eliminate foods that may make diarrhea worse, including caffeine, alcohol, milk products, foods high in sugar, fatty foods, gas-producing foods (such as beans, cabbage, and broccoli), and the artificial sweeteners sorbitol and xylitol (often used in sugarless gum and sugarless candy).
-To reduce constipation, add fiber to your diet, drink plenty of water, and get regular exercise.
-Keep a daily diary (if you can) of what you eat and whether you experience symptoms after eating.
-Eat slowly
Discovering what foods will help or harm IBS can be a challenge. At times it will be difficult to follow a strict diet, especially if other people are not sensitive to your needs.
It may be hard for you and the people around you to accept, but it may be even worse to deal with an IBS attack caused by trigger foods or heavy meals. (Trust me, I know all about it and it's not fun)
http://www.getfitwithkoi.com/
-Limit or eliminate foods that may make diarrhea worse, including caffeine, alcohol, milk products, foods high in sugar, fatty foods, gas-producing foods (such as beans, cabbage, and broccoli), and the artificial sweeteners sorbitol and xylitol (often used in sugarless gum and sugarless candy).
-To reduce constipation, add fiber to your diet, drink plenty of water, and get regular exercise.
-Keep a daily diary (if you can) of what you eat and whether you experience symptoms after eating.
-Eat slowly
Discovering what foods will help or harm IBS can be a challenge. At times it will be difficult to follow a strict diet, especially if other people are not sensitive to your needs.
It may be hard for you and the people around you to accept, but it may be even worse to deal with an IBS attack caused by trigger foods or heavy meals. (Trust me, I know all about it and it's not fun)
http://www.getfitwithkoi.com/
Late Night Temptation
Some of us fall into the habit of wanting to snack at night, but part of a diet is changing your lifestyle.
It takes will power and a lot of work to change your habits, and we all know that habits are hard break. Yikes!!:-)
But if you're one that likes to graze at food all night, you will definitely be over in your calories, and you will not be sticking to your diet. Think about it? Most times when we graze, we graze at whatever we can get our hands on (usually the bad stuff). And it's never satisfying, so we keep eating hoping that something will fill us up! I know.. I've been there!
Knowing that you like to snack at night, you could probably adjust your meals a little during the day to compensate. Eat less in the morning and at lunch and then have a larger dinner and save your snacks for later in the day. It doesn't matter how you break up your calories. As long as you stay within your limits, you will be okay. (that still doesn't mean that you eat whatever you want, watch what you're snacking on)
I use http://www.fitday.com/ for my calorie tracker.
Ideally, you should try to limit eating very late as it is best to spread out your calories throughout the day.
Start with small changes; nobody can expect to completely change their habits overnight. You may be a little over in your calorie expenditure during first few days, but stick with it until it becomes a habit.
YOU CAN DO IT!!
http://www.getfitwithkoi.com/
It takes will power and a lot of work to change your habits, and we all know that habits are hard break. Yikes!!:-)
But if you're one that likes to graze at food all night, you will definitely be over in your calories, and you will not be sticking to your diet. Think about it? Most times when we graze, we graze at whatever we can get our hands on (usually the bad stuff). And it's never satisfying, so we keep eating hoping that something will fill us up! I know.. I've been there!
Knowing that you like to snack at night, you could probably adjust your meals a little during the day to compensate. Eat less in the morning and at lunch and then have a larger dinner and save your snacks for later in the day. It doesn't matter how you break up your calories. As long as you stay within your limits, you will be okay. (that still doesn't mean that you eat whatever you want, watch what you're snacking on)
I use http://www.fitday.com/ for my calorie tracker.
Ideally, you should try to limit eating very late as it is best to spread out your calories throughout the day.
Start with small changes; nobody can expect to completely change their habits overnight. You may be a little over in your calorie expenditure during first few days, but stick with it until it becomes a habit.
YOU CAN DO IT!!
http://www.getfitwithkoi.com/
Tuesday, January 26, 2010
Tuesday, January 19, 2010
You HAVE To EAT:-)
One of the most important and simplest things you can do to lose fat easily is to eat smaller, more frequent meals.
This means eating six or seven small meals a day instead of the usual three big ones.
Each time you eat, you stimulate your metabolism, which burns more calories.
Eating this way also allows your body to make more efficient use of the nutrients you are putting in rather than trying to deal with a whole bunch of nutrients all at once.
The process of digestion actually burns calories with protein(the building block of muscles..found in foods such as meat, eggs, soy, beans, dairy, etc.) requiring the greatest amount of energy to digest.
By eating smaller, more frequent meals, your body will become a fat-burning machine!
http://www.getfitwithkoi.com/
This means eating six or seven small meals a day instead of the usual three big ones.
Each time you eat, you stimulate your metabolism, which burns more calories.
Eating this way also allows your body to make more efficient use of the nutrients you are putting in rather than trying to deal with a whole bunch of nutrients all at once.
The process of digestion actually burns calories with protein(the building block of muscles..found in foods such as meat, eggs, soy, beans, dairy, etc.) requiring the greatest amount of energy to digest.
By eating smaller, more frequent meals, your body will become a fat-burning machine!
http://www.getfitwithkoi.com/
Thursday, January 14, 2010
Challenging Yourself
Whether you know it or not, muscles are very smart. If they are challenged to the limits of their capabilities they realize that they need to rebuild themselves even stronger. Then when faced with that same challenge they will be able to perform at a higher capacity. This is the key to understanding your weight training program.
You have to find a way to challenge your muscles! Lifting the same weight every time you perform an exercise will maintain what muscle you have, but not change them. I don't know many people that like spending an hour in the gym to stay exactly the same...???
We all desire to improve ourselves, that's why we're consisent and work so hard at it. So we must challenge our muscles by lifting weights that are challenging in order to see change. There's nothing complicated about it at all. Just make sure you find yourself slightly challenged by your lifting program.
Change is good. Your muscles get used to the same thing over and over again. They get bored just like you do. Boredom causes your muscle to not respond just as it causes you to not want to do your boring workout. Don't be afraid to change:
• Try some new exercises
• Change the number of sets and reps of your exercises
• Increase or decrease your rest time between sets and workouts
• Change the order of your exercises
Challenge yourself!!
http://www.getfitwithkoi.com/
You have to find a way to challenge your muscles! Lifting the same weight every time you perform an exercise will maintain what muscle you have, but not change them. I don't know many people that like spending an hour in the gym to stay exactly the same...???
We all desire to improve ourselves, that's why we're consisent and work so hard at it. So we must challenge our muscles by lifting weights that are challenging in order to see change. There's nothing complicated about it at all. Just make sure you find yourself slightly challenged by your lifting program.
Change is good. Your muscles get used to the same thing over and over again. They get bored just like you do. Boredom causes your muscle to not respond just as it causes you to not want to do your boring workout. Don't be afraid to change:
• Try some new exercises
• Change the number of sets and reps of your exercises
• Increase or decrease your rest time between sets and workouts
• Change the order of your exercises
Challenge yourself!!
http://www.getfitwithkoi.com/
A Few Tips I Recommend Using
Here's are a few tips & guidelines I recommend using when developing your diet plan:
1. Eat 5 - 7 meals spaced 2 - 3 hours apart. (depends on your schedule)
2. Eat 1 protein, 1 fat and 1 carbohydrate (either complex or fibrous) at every meal.
3. Drink 3 - 4 liters (1 gallon) water daily.
4. Eliminate or severely limit alcohol.
5. Eliminate or severely limit junk food.
6. Limit simple sugars, except from fruit.
7. Pan cook foods in flavored cooking spray instead of oil or butter.
8. Enjoy at least one cheat meal, but no more than one cheat day (or three meals per week).
***DON’T DO THE FOOL***
Food Choices
Proteins:
• Tuna (fresh, in pouch, or canned in water)
• Skinless chicken breast
• Turkey (ground or breast)
• Lean ground beef
• Lean cuts of steak
• Eggs/egg whites
• Low-fat cheese
• Low-fat cottage cheese
• Low-fat, low-sugar yogurt
• Fish
• Protein shakes/powders/drinks
• Protein bars
Complex Carbohydrates:
• Oatmeal
• Grits (watch the sodium)
• Cream of wheat
• Yams/Sweet potatoes
• Red potatoes
• Rice (preferably brown)
• Whole wheat bread
• Whole grain cereals
Fibrous Carbohydrates:
• Green beans
• Asparagus
• Broccoli
• Spinach
• Cauliflower
• Cabbage
• Cucumber
• Zucchini
• Brussel sprouts
• Lettuce
Healthy Fats:
• Fatty Fish
• Nut butters (Peanut, Almond, Soy, Macadamia)
• Nuts (peanuts, almonds, soy nuts, macadamia nuts)
• Avocados
* You will also get some fats in most of your protein sources (meats, eggs)*
Acceptable Condiments:
• Mustard
• Pepper
• Mrs. Dash seasonings
• Salsa
• Chili Powder
• All Herbs & Spices
• Low-sodium soy sauce
• BBQ Sauce (low sugar variety)
• Ketchup (low sugar variety)
• Low-calorie salad dressings
• Vinegar
1. Eat 5 - 7 meals spaced 2 - 3 hours apart. (depends on your schedule)
2. Eat 1 protein, 1 fat and 1 carbohydrate (either complex or fibrous) at every meal.
3. Drink 3 - 4 liters (1 gallon) water daily.
4. Eliminate or severely limit alcohol.
5. Eliminate or severely limit junk food.
6. Limit simple sugars, except from fruit.
7. Pan cook foods in flavored cooking spray instead of oil or butter.
8. Enjoy at least one cheat meal, but no more than one cheat day (or three meals per week).
***DON’T DO THE FOOL***
Food Choices
Proteins:
• Tuna (fresh, in pouch, or canned in water)
• Skinless chicken breast
• Turkey (ground or breast)
• Lean ground beef
• Lean cuts of steak
• Eggs/egg whites
• Low-fat cheese
• Low-fat cottage cheese
• Low-fat, low-sugar yogurt
• Fish
• Protein shakes/powders/drinks
• Protein bars
Complex Carbohydrates:
• Oatmeal
• Grits (watch the sodium)
• Cream of wheat
• Yams/Sweet potatoes
• Red potatoes
• Rice (preferably brown)
• Whole wheat bread
• Whole grain cereals
Fibrous Carbohydrates:
• Green beans
• Asparagus
• Broccoli
• Spinach
• Cauliflower
• Cabbage
• Cucumber
• Zucchini
• Brussel sprouts
• Lettuce
Healthy Fats:
• Fatty Fish
• Nut butters (Peanut, Almond, Soy, Macadamia)
• Nuts (peanuts, almonds, soy nuts, macadamia nuts)
• Avocados
* You will also get some fats in most of your protein sources (meats, eggs)*
Acceptable Condiments:
• Mustard
• Pepper
• Mrs. Dash seasonings
• Salsa
• Chili Powder
• All Herbs & Spices
• Low-sodium soy sauce
• BBQ Sauce (low sugar variety)
• Ketchup (low sugar variety)
• Low-calorie salad dressings
• Vinegar
Losing Weight
First you need to understand that one pound of fat is made up of roughly 3,500 extra calories. So in order to lose one pound of fat, you need to create a caloric deficit of 3,500 calories.
You can create a deficit of calories in three different ways:
1. Eat fewer calories than you burn each day. Keep in mind that your body burns calories all day long as part of your basal metabolic rate (BMR), because it takes energy (calories) for your body to perform basic physiological functions that are necessary for life—breathing, digesting, circulating, thinking and more. On top of that, physical activity (bathing, walking, typing and exercising) uses even more calories each day.
Example: If you eat 500 fewer calories each day for a week, you'll lose about one pound of fat (500 calories x 7 days = 3,500 calories).
2. Burn more calories than you consume by increasing your physical activity. If you eat enough calories to support your BMR, but exercise more, you'll create a caloric deficit simply by burning extra calories. This works only when you're not overeating to begin with.
Example: Regardless of your BMR, if you exercised to burn an extra 500 calories each day, you'll lose about one pound of fat in a week (500 calories x 7 days = 3,500 calories).
3. A combination of eating fewer calories and exercising to burn more calories. This is the most effective way to lose weight and keep it off. It's much easier to create a substantial calorie deficit when you combine dieting with exercise because you don't have to deprive yourself from food, and you don't have to exercise in crazy amounts.
Example: If you cut just 200 calories a day from your diet and burned just 300 calories a day by exercising, you'd lose about one pound per week. Compare that to the other examples above—you're losing weight at about the same rate without making major changes to your diet or exercise routine. Some people hate to cut calories, while others hate to exercise, so a combination approach allows you to do more of whatever comes easier for you.
As long as you are consistent, your calorie deficit will "add up" over time, and you’ll slim down.
Our bodies are very complicated and you might not always see the results you expect based on equations alone. Many other factors can affect your weight loss rate along the way.
You can create a deficit of calories in three different ways:
1. Eat fewer calories than you burn each day. Keep in mind that your body burns calories all day long as part of your basal metabolic rate (BMR), because it takes energy (calories) for your body to perform basic physiological functions that are necessary for life—breathing, digesting, circulating, thinking and more. On top of that, physical activity (bathing, walking, typing and exercising) uses even more calories each day.
Example: If you eat 500 fewer calories each day for a week, you'll lose about one pound of fat (500 calories x 7 days = 3,500 calories).
2. Burn more calories than you consume by increasing your physical activity. If you eat enough calories to support your BMR, but exercise more, you'll create a caloric deficit simply by burning extra calories. This works only when you're not overeating to begin with.
Example: Regardless of your BMR, if you exercised to burn an extra 500 calories each day, you'll lose about one pound of fat in a week (500 calories x 7 days = 3,500 calories).
3. A combination of eating fewer calories and exercising to burn more calories. This is the most effective way to lose weight and keep it off. It's much easier to create a substantial calorie deficit when you combine dieting with exercise because you don't have to deprive yourself from food, and you don't have to exercise in crazy amounts.
Example: If you cut just 200 calories a day from your diet and burned just 300 calories a day by exercising, you'd lose about one pound per week. Compare that to the other examples above—you're losing weight at about the same rate without making major changes to your diet or exercise routine. Some people hate to cut calories, while others hate to exercise, so a combination approach allows you to do more of whatever comes easier for you.
As long as you are consistent, your calorie deficit will "add up" over time, and you’ll slim down.
Our bodies are very complicated and you might not always see the results you expect based on equations alone. Many other factors can affect your weight loss rate along the way.
Wednesday, January 13, 2010
Tipping The Scale: The Positive Side
Don’t be alarmed if the scale creeps up a bit after you start weight training. Muscle, by volume, weighs much more than fat so that when adding muscle during your weight training routine, you are shrinking if you stay the same weight.
If you’re eating enough and of the right kinds of foods, are exercising and including resistance training (and varying your routine) but are still not losing weight, it’s time to think differently. What does that number on the scale tell you, anyway? As you gain muscle, your weight may increase; however, your body fat will decrease. In addition, your clothes will likely be looser as you lose inches.
Weight is just a number, it does not define who you are so don't let it scare you. If you have reached your goal for health , fitness, and size but the scale doesn’t agree, throw it out and use a better measurement for yourself. You may be surprised to know that many fit, athletic individuals are considered to be overweight or even obese based on height/weight and BMI charts; these do not take body fat percentage into account.
So before you get frustrated and decide your efforts are in vain, consider if what you’re using to measure your success is appropriate. :-)
http://www.getfitwithkoi.com/
If you’re eating enough and of the right kinds of foods, are exercising and including resistance training (and varying your routine) but are still not losing weight, it’s time to think differently. What does that number on the scale tell you, anyway? As you gain muscle, your weight may increase; however, your body fat will decrease. In addition, your clothes will likely be looser as you lose inches.
Weight is just a number, it does not define who you are so don't let it scare you. If you have reached your goal for health , fitness, and size but the scale doesn’t agree, throw it out and use a better measurement for yourself. You may be surprised to know that many fit, athletic individuals are considered to be overweight or even obese based on height/weight and BMI charts; these do not take body fat percentage into account.
So before you get frustrated and decide your efforts are in vain, consider if what you’re using to measure your success is appropriate. :-)
http://www.getfitwithkoi.com/
Tuesday, January 12, 2010
Keeping Fit..A Little At A Time
So you made a new year's resolution to lose some weight, to get in shape... and part of the plan is to work out for an hour a day, seven days a week!
No, wait... make that 30 minutes a day, 5 days a week.
No, better stick to 20 minutes a day, 3 days a week.
Oh, what the heck, why bother doing it at all. You'll just end up breaking the resolution like 95% of all people do, right? So it's easier to forget the heartache and frustration, and nip it in the bud, quit before you start.
Well, how about this instead. Don't make huge goals that you find daunting and you know you won't achieve; pick goals that you can get your head around and definitely continue to do forever.
A little bit here and a little bit there adds up. If you try to carve out an hour or half an hour, chances are you'll get busy and miss out on it a few times, then you'll just stop trying so hard, and it will turn out that you have to revise your plans or cancel them altogether, which will probably feel like failure.
But what if you do just 5 minutes, a few times a day? That will add up to the same amount of workout time, but it will be very easy to keep it up because it doesn't feel like it's taking any time at all.
Maybe every time you get up to grab a coffee, you do 20 squats. And while you're waiting in line, you do calf raises. And when you're washing dishes, you do leg lifts. (I do stuff like this ALL the time)
Sitting at your desk, you do some side stretches or virtual rows, or use a paperweight to do some bicep curls. And while you talk on the phone, you stand up and do some lunges.
Then maybe instead of taking the elevator all the time, you walk if it's four flights of stairs or less.
By the end of the week, you'll probably have done more exercise than you would have if you had forced yourself to work out for a certain period of time each day, and not been able to keep the schedule.
You won't break into a sweat with all your mini workouts, so do make time for regular exercise when time allows. And for most of us, we make time for what we want so make time for your health because you truly deserve it. However, this type of regular and consistent movement has a huge benefit for your body... and your mind, because you'll feel happier and more in shape just by the act of stretching, let alone doing the tougher moves.
So don't let a busy schedule stop you from being in shape. Do what you can every day, and keep yourself fit a bit at a time.
No, wait... make that 30 minutes a day, 5 days a week.
No, better stick to 20 minutes a day, 3 days a week.
Oh, what the heck, why bother doing it at all. You'll just end up breaking the resolution like 95% of all people do, right? So it's easier to forget the heartache and frustration, and nip it in the bud, quit before you start.
Well, how about this instead. Don't make huge goals that you find daunting and you know you won't achieve; pick goals that you can get your head around and definitely continue to do forever.
A little bit here and a little bit there adds up. If you try to carve out an hour or half an hour, chances are you'll get busy and miss out on it a few times, then you'll just stop trying so hard, and it will turn out that you have to revise your plans or cancel them altogether, which will probably feel like failure.
But what if you do just 5 minutes, a few times a day? That will add up to the same amount of workout time, but it will be very easy to keep it up because it doesn't feel like it's taking any time at all.
Maybe every time you get up to grab a coffee, you do 20 squats. And while you're waiting in line, you do calf raises. And when you're washing dishes, you do leg lifts. (I do stuff like this ALL the time)
Sitting at your desk, you do some side stretches or virtual rows, or use a paperweight to do some bicep curls. And while you talk on the phone, you stand up and do some lunges.
Then maybe instead of taking the elevator all the time, you walk if it's four flights of stairs or less.
By the end of the week, you'll probably have done more exercise than you would have if you had forced yourself to work out for a certain period of time each day, and not been able to keep the schedule.
You won't break into a sweat with all your mini workouts, so do make time for regular exercise when time allows. And for most of us, we make time for what we want so make time for your health because you truly deserve it. However, this type of regular and consistent movement has a huge benefit for your body... and your mind, because you'll feel happier and more in shape just by the act of stretching, let alone doing the tougher moves.
So don't let a busy schedule stop you from being in shape. Do what you can every day, and keep yourself fit a bit at a time.
Monday, January 11, 2010
Truth About Cellulite & Can U Say TaTa 2 It
Cellulite, the dimpled appearance on the surface of the skin that is often described as "cottage cheese" or an "orange peel", is most common among women, especially on the thighs and buttocks. However, both men and women can have cellulite, which can occur anywhere on the body.
Having some body fat is necessary and healthy for normal body functioning. Cellulite is simply visible subcutaneous (below the skin) fat cells that bulge the skin.
While many people with cellulite feel self-conscious about it, simply having cellulite does not mean a person is overweight. Thin people, fit individuals, and even those who are at a healthy weight and healthy body fat percentage can have cellulite, just as some unfit and overweight people may not. Most women will have cellulite to some degree because they store more fat than men and their skin and fat cell structure is slightly different. Whether or not you develop cellulite depends on factors like genetics, gender and hormonal levels.
Because cellulite is fat, losing weight, if you are overweight, may help diminish the appearance of cellulite as the size of your fat cells decrease. There is no way to "spot train" any area of the body. Cardio exercise helps burn fat from all over the body and enhances fat loss. Strength training is important for both weight loss and overall health as well, but simply targeting the areas of your cellulite (hamstrings, buttocks, or abs for example) will not make it go away.
Many people can lose weight and notice an improved appearance in cellulite, but it's no guarantee. Because it's so closely linked to factors that you can't control (genetics, gender, hormones), losing weight may not completely get rid of cellulite.
Having some body fat is necessary and healthy for normal body functioning. Cellulite is simply visible subcutaneous (below the skin) fat cells that bulge the skin.
While many people with cellulite feel self-conscious about it, simply having cellulite does not mean a person is overweight. Thin people, fit individuals, and even those who are at a healthy weight and healthy body fat percentage can have cellulite, just as some unfit and overweight people may not. Most women will have cellulite to some degree because they store more fat than men and their skin and fat cell structure is slightly different. Whether or not you develop cellulite depends on factors like genetics, gender and hormonal levels.
Because cellulite is fat, losing weight, if you are overweight, may help diminish the appearance of cellulite as the size of your fat cells decrease. There is no way to "spot train" any area of the body. Cardio exercise helps burn fat from all over the body and enhances fat loss. Strength training is important for both weight loss and overall health as well, but simply targeting the areas of your cellulite (hamstrings, buttocks, or abs for example) will not make it go away.
Many people can lose weight and notice an improved appearance in cellulite, but it's no guarantee. Because it's so closely linked to factors that you can't control (genetics, gender, hormones), losing weight may not completely get rid of cellulite.
Sunday, January 10, 2010
Truth On Sodium & How To Cut Back
Sodium, the main ingredient in table salt, can hide in places you don’t suspect, like in ketchup, frozen dinners, instant hot cereals and some medications.
Sodium is a mineral that occurs naturally in foods that you eat every day, including meats, nuts, grains, and dairy. Salt and sodium are not the same thing, but salt is made from sodium (and chloride). What you might not realize, however, is that “hidden” sodium found in processed foods (in the form of salt) makes up the largest proportion of the sodium that adults consume (in addition to any salt that you add yourself).
What’s Harmful About Sodium?
High levels of sodium can cause the body to retain too much fluid. This can be harmful to people with high blood pressure or heart, liver or kidney diseases. People with these conditions should be especially careful about sodium intake.
Steps to Reduce Your Sodium
-Limit your use of the salt shaker. Try a shaker with smaller holes.
-Substitute salt seasoning with other flavorings, such as onion, garlic, lemon, vinegar, black pepper, or parsley.
-Choose fresh, frozen or canned vegetables without added salt.
-Cook fresh or frozen fish, poultry and meat more often than canned or processed forms.
-Rinse canned beans and vegetables to remove added salt before cooking.
-Choose foods labeled “low sodium,” “reduced sodium” or “sodium free.”
-Know how much sodium is in your favorite condiments; limit your intake accordingly.
-Try to limit your daily sodium intake to less than 2,300 milligrams.
Getting a balanced diet with more fruits and vegetables is more important than obsessing over one ingredient, like sodium. So it’s good to be mindful of how much sodium you’re taking in, but concentrate more on an overall nutritious diet.
Keep in mind that your taste buds are probably accustomed to a strong taste of salt, so limiting your consumption might take a little getting used to, but your health is worth it!
Sodium is a mineral that occurs naturally in foods that you eat every day, including meats, nuts, grains, and dairy. Salt and sodium are not the same thing, but salt is made from sodium (and chloride). What you might not realize, however, is that “hidden” sodium found in processed foods (in the form of salt) makes up the largest proportion of the sodium that adults consume (in addition to any salt that you add yourself).
What’s Harmful About Sodium?
High levels of sodium can cause the body to retain too much fluid. This can be harmful to people with high blood pressure or heart, liver or kidney diseases. People with these conditions should be especially careful about sodium intake.
Steps to Reduce Your Sodium
-Limit your use of the salt shaker. Try a shaker with smaller holes.
-Substitute salt seasoning with other flavorings, such as onion, garlic, lemon, vinegar, black pepper, or parsley.
-Choose fresh, frozen or canned vegetables without added salt.
-Cook fresh or frozen fish, poultry and meat more often than canned or processed forms.
-Rinse canned beans and vegetables to remove added salt before cooking.
-Choose foods labeled “low sodium,” “reduced sodium” or “sodium free.”
-Know how much sodium is in your favorite condiments; limit your intake accordingly.
-Try to limit your daily sodium intake to less than 2,300 milligrams.
Getting a balanced diet with more fruits and vegetables is more important than obsessing over one ingredient, like sodium. So it’s good to be mindful of how much sodium you’re taking in, but concentrate more on an overall nutritious diet.
Keep in mind that your taste buds are probably accustomed to a strong taste of salt, so limiting your consumption might take a little getting used to, but your health is worth it!
Saturday, January 9, 2010
Getting Rid of that Bulge in Your Back
Many of us have back fat; women may be more conscious about their back especially if wearing bra results in cleavage were its most unwanted. Getting rid of back fat and bra overhang is possible but requires more than just exercise to get good results. Just working the muscles in the particular areas of the body that favor fat collection will not effectively solve the problem.
Unfortunately, the back is one of those stubborn places, and you'll need a plan of attack. There are also specific back exercises and workouts you can try that, with repetition, should get rid of back fat and keep it good and scared. Yes, you're going to have to exercise to get rid of back fat!!:-)
Here are a few exercises you can do to target that problem area. Just be sure to consult your doctor first, especially if you have health problems.
Back Exercises
Opposite arm and leg lifts: Lie flat on the floor, forehead touching straight down or to the side. Slowly lift your right arm and left leg, keeping your pelvis and chest on the floor, but stop if you feel pain. Hold for a few seconds, lower, and repeat with your left arm and right leg. Try for five reps on each side to start, then work up to more reps (in three sets) as you get comfortable with the movements.
Rear Delt Fly: Sit on the edge of a chair, holding 2-3 pound weights in your hands. Bend forward from the hips, tuck your chin into your chest and make your back flat. Starting with your hands at your calves, slowly bring them up alongside your body, bending your elbows until your shoulder blades squeeze together. Pause, then slowly lower your arms. Go for about ten reps to start (working up to three sets), and if you're not feeling the burn by then...try heavier weights.
Back Extension: Lie on the floor with your hands at your sides (palms down), drawing in your abdomen to your spine. Slowly raise your head and chest; continue looking down, but keep the top of your head tensed as if it is reaching forward. Now lift your hands, flipping your palms so that your thumbs are pointed out. Reach behind you. Your goal is to work toward four reps, holding for twenty seconds.
Dumbbell Rows: Stand next to a bench or sturdy chair. Place one hand on the bench or seat of the chair for support, and bend forward from your hips. Try to keep your belly button drawn toward your spine with your back and head almost parallel to the floor. Hold a moderately heavy dumbbell (you should start to fatigue around the eighth repetition) in your free hand, dangling it down so that it too is parallel to the floor. Retract your shoulder blade, bend your elbow and draw the weight up until your hand is touching your torso. Slowly lower the weight back down. Switch sides and hands.
The only way to lose weight in a particular area of the body is to start a diet targeting the entire body. A fat burning aerobic workout and a healthy diet can help burn up the fat that stores in our bodies. Specific weight-resistant exercises that focus on the muscles in these areas can help tone the body and improve physique.
Whatever you choose, the important part is that the exercise is regular. For major fat burning, try for 30-60 minutes a day of something that gets your heart pumping and makes you sweat.
Unfortunately, the back is one of those stubborn places, and you'll need a plan of attack. There are also specific back exercises and workouts you can try that, with repetition, should get rid of back fat and keep it good and scared. Yes, you're going to have to exercise to get rid of back fat!!:-)
Here are a few exercises you can do to target that problem area. Just be sure to consult your doctor first, especially if you have health problems.
Back Exercises
Opposite arm and leg lifts: Lie flat on the floor, forehead touching straight down or to the side. Slowly lift your right arm and left leg, keeping your pelvis and chest on the floor, but stop if you feel pain. Hold for a few seconds, lower, and repeat with your left arm and right leg. Try for five reps on each side to start, then work up to more reps (in three sets) as you get comfortable with the movements.
Rear Delt Fly: Sit on the edge of a chair, holding 2-3 pound weights in your hands. Bend forward from the hips, tuck your chin into your chest and make your back flat. Starting with your hands at your calves, slowly bring them up alongside your body, bending your elbows until your shoulder blades squeeze together. Pause, then slowly lower your arms. Go for about ten reps to start (working up to three sets), and if you're not feeling the burn by then...try heavier weights.
Back Extension: Lie on the floor with your hands at your sides (palms down), drawing in your abdomen to your spine. Slowly raise your head and chest; continue looking down, but keep the top of your head tensed as if it is reaching forward. Now lift your hands, flipping your palms so that your thumbs are pointed out. Reach behind you. Your goal is to work toward four reps, holding for twenty seconds.
Dumbbell Rows: Stand next to a bench or sturdy chair. Place one hand on the bench or seat of the chair for support, and bend forward from your hips. Try to keep your belly button drawn toward your spine with your back and head almost parallel to the floor. Hold a moderately heavy dumbbell (you should start to fatigue around the eighth repetition) in your free hand, dangling it down so that it too is parallel to the floor. Retract your shoulder blade, bend your elbow and draw the weight up until your hand is touching your torso. Slowly lower the weight back down. Switch sides and hands.
The only way to lose weight in a particular area of the body is to start a diet targeting the entire body. A fat burning aerobic workout and a healthy diet can help burn up the fat that stores in our bodies. Specific weight-resistant exercises that focus on the muscles in these areas can help tone the body and improve physique.
Whatever you choose, the important part is that the exercise is regular. For major fat burning, try for 30-60 minutes a day of something that gets your heart pumping and makes you sweat.
Friday, January 8, 2010
Tips To Eating Healthy
One of the biggest challenges to eating healthier is finding substitutions for existing foods in your diet. Here are some tips to make the transition easier:
-Use mustard instead of mayo on your sandwiches.
-Select whole wheat bread over white bread.
-Eat the white meat of turkey or chicken, which is lower in fat than dark meat, red meat and pork.
-Start using lean ground beef, pork tenderloin or fish instead of high-fat cuts of meat.
-Change your cooking methods. Bake, grill or broil your meals instead of frying.
-Drink more water.
-Don't drink your calories. Eat a whole orange instead of drinking a glass of juice, for example.
-Serve sauces and dressings on the side. Dip your fork into the sauce, then dip your fork into the food. You’ll still have the flavor but with fewer calories. :-)
-Gradually switch to skim milk. Milk commonly comes in four varieties: whole (4% fat), 2%, 1% and skim (0% fat). Gradually wean yourself from the higher-fat varieties to the lower fat milk every two weeks. For example: continue drinking your normal 2% milk for two weeks, then move to 1% for two weeks, and then your palate will be ready for the consistency of skim milk.
-Order vegetables on the side instead of fries. Flavor them with lemon juice or herbs instead of butter.
-Snack on fruit and nuts instead of sugary treats. The fiber, protein and healthy fats in this combo will sustain you to your next meal and you won’t have the energy slump that comes after eating candy.
-Reduce your portion size. Most people will eat whatever amount of food is in front of them, so start putting your meals on smaller plates. You will be just as satisfied because your mind "sees" that you’re eating a full plate of food.
-Use mustard instead of mayo on your sandwiches.
-Select whole wheat bread over white bread.
-Eat the white meat of turkey or chicken, which is lower in fat than dark meat, red meat and pork.
-Start using lean ground beef, pork tenderloin or fish instead of high-fat cuts of meat.
-Change your cooking methods. Bake, grill or broil your meals instead of frying.
-Drink more water.
-Don't drink your calories. Eat a whole orange instead of drinking a glass of juice, for example.
-Serve sauces and dressings on the side. Dip your fork into the sauce, then dip your fork into the food. You’ll still have the flavor but with fewer calories. :-)
-Gradually switch to skim milk. Milk commonly comes in four varieties: whole (4% fat), 2%, 1% and skim (0% fat). Gradually wean yourself from the higher-fat varieties to the lower fat milk every two weeks. For example: continue drinking your normal 2% milk for two weeks, then move to 1% for two weeks, and then your palate will be ready for the consistency of skim milk.
-Order vegetables on the side instead of fries. Flavor them with lemon juice or herbs instead of butter.
-Snack on fruit and nuts instead of sugary treats. The fiber, protein and healthy fats in this combo will sustain you to your next meal and you won’t have the energy slump that comes after eating candy.
-Reduce your portion size. Most people will eat whatever amount of food is in front of them, so start putting your meals on smaller plates. You will be just as satisfied because your mind "sees" that you’re eating a full plate of food.
Thursday, January 7, 2010
Importance of Proper Weight Training Form
To get the most out of your weight training routine you MUST use proper form on your exercises.
There is nothing worse than glancing over to see someone with poor form.
When you compromise on form, you also may not be targeting that specific muscle group you set out to work. Using too much weight and not getting full reps won't work your muscles as efficiently either.
Getting the most from weight lifting requires proper form, controlled movements and the right amount of weight. Lifting weights that are too heavy for you is a set-up for injury. If you can't maintain proper form while lifting, the weights are too heavy for you.
There is nothing worse than glancing over to see someone with poor form.
When you compromise on form, you also may not be targeting that specific muscle group you set out to work. Using too much weight and not getting full reps won't work your muscles as efficiently either.
Getting the most from weight lifting requires proper form, controlled movements and the right amount of weight. Lifting weights that are too heavy for you is a set-up for injury. If you can't maintain proper form while lifting, the weights are too heavy for you.
Small Changes In Nutrition
If you can't stand the taste of broccoli, then vowing to eat it more often is pretty unrealistic. But if increasing the number of vegetables you eat each day is one of your goals, start by finding a few different ones that you can painlessly work into your diet. Make sure you select a variety of colors (dark green, red, orange, etc.) to get the most nutrients per bite. Add some shredded carrots to your muffin batter or top your pizza with fresh tomatoes, for example.
If you know you need to eat more fruit, start by adding some sliced bananas to your cereal in the morning or bake an apple with a bit of brown sugar for a yummy, low-cal dessert. Fresh berries and yogurt make a nice, light breakfast or snack too.
As you adopt this new style of eating, you will find that your food preferences will gradually change—when you cut out high-sugar, high-fat goodies, your cravings will actually go away in time. Your body wants healthy food!
If you know you need to eat more fruit, start by adding some sliced bananas to your cereal in the morning or bake an apple with a bit of brown sugar for a yummy, low-cal dessert. Fresh berries and yogurt make a nice, light breakfast or snack too.
As you adopt this new style of eating, you will find that your food preferences will gradually change—when you cut out high-sugar, high-fat goodies, your cravings will actually go away in time. Your body wants healthy food!
Monday, January 4, 2010
Exercising For Your Body Shape
Though you may not be 100% satisfied with your body type or shape, there are ways that you can help to make the most of your body's characteristics. Here are some exercises that you can perform to will aid in toning your body, whatever your shape.
Hourglass:
If you are have an hourglass figure, then you should be focusing on both cardio and resistance exercises. Cardio will assist in keeping your weight in check, while resistance exercises will help to maintain balance between your upper and lower body. Vary your repetitions and keep your resistance weights light so as not to build too much muscle mass. Here are some great exercises that you may want to try:
slow jogging
stationary biking (with light resistance)
jumping jacks
swimming
bicep curls, shoulder presses, and squats
Pear:
If you are a pear you will want to focus on exercises that will balance out the top half of your body with the bottom half of your body. You will also want to try to thin down your lower half. To achieve this, focus on aerobic activities that work out your lower body, and resistance exercises that will build your upper body. Use light weights and perform high repetitions of exercises. Some great activities includes:
walking
cycling (with low resistance)
elliptical training
jumping rope
leg lifts and dips
push ups, chin ups, and shoulder presses
Apple:
If you are an apple, you will want to focus on aerobic training in order to slim down and lose body fat. By working on the lower half of your body, you can help balance out your chest and shoulders. Look to perform exercises that are low-resistance and involve low repetitions, such as:
stairclimbing
walking on an incline
running
leg squats, leg presses, and deadlifts
Ruler:
If you are a ruler, you will be able to perform pretty much any activity you want to. Perform cardio activities to help you lose weight in problem areas, such as the buttocks and stomach. You will especially want to build muscle mass through resistance exercise. To ensure that you build a symmetrical body shape, all of the muscle groups should be emphasized and routinely given a workout. Focus on:
stretching
sit-ups
step classes
spinning
walking or jogging on an incline
squats
bench presses and shoulder presses
Hourglass:
If you are have an hourglass figure, then you should be focusing on both cardio and resistance exercises. Cardio will assist in keeping your weight in check, while resistance exercises will help to maintain balance between your upper and lower body. Vary your repetitions and keep your resistance weights light so as not to build too much muscle mass. Here are some great exercises that you may want to try:
slow jogging
stationary biking (with light resistance)
jumping jacks
swimming
bicep curls, shoulder presses, and squats
Pear:
If you are a pear you will want to focus on exercises that will balance out the top half of your body with the bottom half of your body. You will also want to try to thin down your lower half. To achieve this, focus on aerobic activities that work out your lower body, and resistance exercises that will build your upper body. Use light weights and perform high repetitions of exercises. Some great activities includes:
walking
cycling (with low resistance)
elliptical training
jumping rope
leg lifts and dips
push ups, chin ups, and shoulder presses
Apple:
If you are an apple, you will want to focus on aerobic training in order to slim down and lose body fat. By working on the lower half of your body, you can help balance out your chest and shoulders. Look to perform exercises that are low-resistance and involve low repetitions, such as:
stairclimbing
walking on an incline
running
leg squats, leg presses, and deadlifts
Ruler:
If you are a ruler, you will be able to perform pretty much any activity you want to. Perform cardio activities to help you lose weight in problem areas, such as the buttocks and stomach. You will especially want to build muscle mass through resistance exercise. To ensure that you build a symmetrical body shape, all of the muscle groups should be emphasized and routinely given a workout. Focus on:
stretching
sit-ups
step classes
spinning
walking or jogging on an incline
squats
bench presses and shoulder presses
Sunday, January 3, 2010
How To Start Eating Healthier
Most people are creatures of habit. We go to the grocery store on the same day every week and fill our carts with the same stuff. If it’s Monday, chicken's for dinner and Wednesday always means spaghetti. We are comforted with knowing what to expect—even if our meals aren’t that exciting, we know what we’re going to eat.
That’s what makes eating healthier so scary sometimes. We are so used to eating a certain way that we rarely think about what we’re actually putting into our bodies. So to eat a healthier diet means actually waking up and paying attention to what's on your plate.
Make Healthy Eating a Habit
Eating healthier doesn’t have to be overwhelming. If you want to adopt healthy habits that will last, then the easiest way to do it is by making small, gradual changes. Don’t expect too much from yourself too soon—it takes about a month for any new action to become habit.
Before you start making any changes to your diet, take a week or two to observe your current eating habits. Track everything that goes in your mouth, including drinks and treats, no matter how small. Keeping a food journal will really open your eyes—realizing that you ate 10 cookies over the course of the week might make you think twice before reaching into the cookie jar again tonight, for example. You might not realize how bad your present eating habits are until you see an unhealthy pattern right there in black and white. Once you see that some changes are in order, then you're ready to take the next steps.
Eating a healthier diet doesn’t have to mean deprivation. You don’t have to cut out your favorite foods completely—you just have to make a few changes. Treat yourself to a mini chocolate bar instead of a full-sized one, for example. By trying to eat the most nutritious foods possible, you are creating a healthy lifestyle that will help you reach your best weight. You deserve the very best!
That’s what makes eating healthier so scary sometimes. We are so used to eating a certain way that we rarely think about what we’re actually putting into our bodies. So to eat a healthier diet means actually waking up and paying attention to what's on your plate.
Make Healthy Eating a Habit
Eating healthier doesn’t have to be overwhelming. If you want to adopt healthy habits that will last, then the easiest way to do it is by making small, gradual changes. Don’t expect too much from yourself too soon—it takes about a month for any new action to become habit.
Before you start making any changes to your diet, take a week or two to observe your current eating habits. Track everything that goes in your mouth, including drinks and treats, no matter how small. Keeping a food journal will really open your eyes—realizing that you ate 10 cookies over the course of the week might make you think twice before reaching into the cookie jar again tonight, for example. You might not realize how bad your present eating habits are until you see an unhealthy pattern right there in black and white. Once you see that some changes are in order, then you're ready to take the next steps.
Eating a healthier diet doesn’t have to mean deprivation. You don’t have to cut out your favorite foods completely—you just have to make a few changes. Treat yourself to a mini chocolate bar instead of a full-sized one, for example. By trying to eat the most nutritious foods possible, you are creating a healthy lifestyle that will help you reach your best weight. You deserve the very best!
Saturday, January 2, 2010
Am I Suppose To Be Sore?
It's common for beginners to experience muscle soreness that lasts for a week or two, just as seasoned exercisers will be sore after a tough work out. Yes, you should keep working out even though you are sore, but there is more to it than that.
Muscle soreness has two primary causes. The first soreness you experience happens during your workout ("the burn") and should subside within a couple of hours. This is caused by lactic acid production. When you are training and your muscles are not getting enough oxygen, lactic acid builds up. You can break down lactic acid by continuing to move and by doing light aerobic exercise (such as walking) after your workout. This is why cool-downs are so important, especially for beginners. The longer you cool down, the faster that lactic acid will leave the muscles (typically within an hour).
Beginners will be more sore and usually for longer, but if you really worked as hard as you should have during a weight-lifting session, you should be somewhat sore for the next day or two.
This is where rest comes in. You absolutely must rest the muscles you worked for 1-2 days after a workout. Take at least one day off between strength training sessions, and if you are still very sore, take 2 days off. *This means from lifting, not from all exercise such as cardio*
To help prevent soreness in the future, and alleviate some of it now, be sure to:
1. Always warm-up for 5-10 minutes and cool-down for at least 5 minutes.
2. Stretch after a warm-up, during your workout, and after you are done. Only stretch when your muscles are already warm from some kind of light activity.
3. Stay active. The more your muscles move, the faster they will recover from exercise and soreness. If you choose to rest completely instead of "actively recovering" with light exercise, you'll probably be sore longer.
Muscle soreness has two primary causes. The first soreness you experience happens during your workout ("the burn") and should subside within a couple of hours. This is caused by lactic acid production. When you are training and your muscles are not getting enough oxygen, lactic acid builds up. You can break down lactic acid by continuing to move and by doing light aerobic exercise (such as walking) after your workout. This is why cool-downs are so important, especially for beginners. The longer you cool down, the faster that lactic acid will leave the muscles (typically within an hour).
Beginners will be more sore and usually for longer, but if you really worked as hard as you should have during a weight-lifting session, you should be somewhat sore for the next day or two.
This is where rest comes in. You absolutely must rest the muscles you worked for 1-2 days after a workout. Take at least one day off between strength training sessions, and if you are still very sore, take 2 days off. *This means from lifting, not from all exercise such as cardio*
To help prevent soreness in the future, and alleviate some of it now, be sure to:
1. Always warm-up for 5-10 minutes and cool-down for at least 5 minutes.
2. Stretch after a warm-up, during your workout, and after you are done. Only stretch when your muscles are already warm from some kind of light activity.
3. Stay active. The more your muscles move, the faster they will recover from exercise and soreness. If you choose to rest completely instead of "actively recovering" with light exercise, you'll probably be sore longer.
How To Boost Your Metabolism
A slow metabolism makes it nearly impossible to lose weight. The benefits of an efficient metabolism are the ability to burn the necessary amount of calories daily, replace fat with muscle and increase energy.
Metabolism is the rate at which the body burns calories. This varies in individuals because of different lifestyles and how those lifestyles influence metabolism. You and someone you know may have the same level of activity, diet, and weight but lose or gain weight at different rates because of different metabolisms.
Effective Ways to Get a Metabolism Boost
Aerobic exercise - At least 30 minutes a day is needed. This will increase your metabolism for 4 to 8 hours after you stop exercising so you will be burning calories long after you stop exercising.
Weight training - Muscle burns more calories per day than fat does. So the more muscle you have, the higher your resting metabolic rate will be. The more muscle the better because it burns calories 24 hours per day.
Drink lots of water - Lack of water will have a similar effect to lack of food. It will result in the body holding on again and restrict proper metabolism. By drinking enough water the liver will be able to work on metabolism rather than water retention.
Eat small meals more frequently throughout the day - Eating smaller meals more frequently will avoid starving the body for calories, which will prevent it from holding on to calories and storing them as fat.
Conclusion
The key to effective weight loss, proper weight maintainance and ideal energy levels is to speed the metabolism to a level of peak efficiency. Taking the necessary steps to accomplish this will be well worth the effort in the long run.
Metabolism is the rate at which the body burns calories. This varies in individuals because of different lifestyles and how those lifestyles influence metabolism. You and someone you know may have the same level of activity, diet, and weight but lose or gain weight at different rates because of different metabolisms.
Effective Ways to Get a Metabolism Boost
Aerobic exercise - At least 30 minutes a day is needed. This will increase your metabolism for 4 to 8 hours after you stop exercising so you will be burning calories long after you stop exercising.
Weight training - Muscle burns more calories per day than fat does. So the more muscle you have, the higher your resting metabolic rate will be. The more muscle the better because it burns calories 24 hours per day.
Drink lots of water - Lack of water will have a similar effect to lack of food. It will result in the body holding on again and restrict proper metabolism. By drinking enough water the liver will be able to work on metabolism rather than water retention.
Eat small meals more frequently throughout the day - Eating smaller meals more frequently will avoid starving the body for calories, which will prevent it from holding on to calories and storing them as fat.
Conclusion
The key to effective weight loss, proper weight maintainance and ideal energy levels is to speed the metabolism to a level of peak efficiency. Taking the necessary steps to accomplish this will be well worth the effort in the long run.
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