Archive for July, 2007

Tired of being FAT???

Tuesday, July 31st, 2007

Tired of being fat yet? Here are just a few health risks associated with being fat.

    No energy
    High blood pressure
    Type-2 diabetes
    Heart disease
    Stroke
    Sleep apnea
    Osteoarthritis
    Fatty liver disease
    Cancer
    Gall bladder disease
    Death

If this scares you…it should! However, it’s not the end of your world. It’s never too late to lose weight and get your health back.

Here are a two things you can start today to take your life back.

1. Eat Healthy - Make smarter food choices. Choose baked over fried; vegetables and fruits…over processed foods. Eat smaller, more frequent meals, instead of eating less often.
2. Exercise - Get moving! Physical activity! The more you move…the more you burn!

Weight Loss Tips – small changes that make a BIG difference

Saturday, July 28th, 2007

Here are some simple changes that will make a BIG difference in your fat loss success.

Tips 1-5:

1. Keep a journal – keeping a log of your nutritional intake is a proven method for weight loss. Most individuals have no idea of their daily caloric intake.
2. Drink plenty of water – Keeping your body hydrated is often overlooked when trying to lose weight. As you burn fat your body releases toxins; water helps to flush these toxins out of the body.
3. Eat breakfast – After a 6-8 hour sleep session, your body is ready for nutrition; lean proteins, complex carbs, and water. Starting your day off with a healthy breakfast will give you energy and provide your muscles with the nutrition they missed out on while you were resting.
4. Don’t skip meals - Skipping meals will slow your metabolism down. Keep a steady metabolic rate by eating often; every 3-4 hours.
5. Resistance train – Exercising with weights will increase muscle mass. The more muscle….the faster your metabolism.

Tips 6-10:

6. Avoid high fructose corn syrup – Look at the ingredient listing under the nutritional facts label. If it contains high fructose corn syrup…avoid it.
7. Don’t wait until you’re hungry – If you wait until you are hungry to eat, you’re more likely to OVEREAT. Eat small frequent meals throughout the day; this will help keep your metabolism on a fast burn throughout the day.
8. Visualize – Keep a constant visualization of how you want to look. Cut out pictures for inspiration and post them as reminders to keep you on track.
9. Prepare your food in advance – Cook 2-3 days worth of meals in advanve; have them readily available. This is one of the biggest reasons people fail on diets. Lack of preparation.
10. Make a calendar – Plan your weekly exercise activities on a calendar. At the end of the week you will feel a sense of accomplishment…or not (if you didn’t hit your planned weekly goals).

Wii… for weight loss?

Friday, July 27th, 2007

Nintendo has a game system named “Wii” that is becoming popular among individuals wanting to lose weight and get into shape. How does this game system differ from others? It gets you to move! The Wii uses a motion sensitive wireless controller, requiring players to simulate sport specific actions (e.g., boxing, tennis, bowling).
You are actually controlling the game with your own body movements. Personally, I don’t play any game systems, but the Wii doesn’t sound like a bad idea. It gets people of all ages moving…which means, calorie burning. What a fun way to get into shape!

Correct your cardio posture!

Wednesday, July 25th, 2007

Cardiovascular exercise can be exhausting, but don’t slouch. Slouching over the display panel or using the side rails to support your weight limits muscle usage and can cause injury. Whenever exercising on cardio equipment…remember to maintain proper posture; keeping the lower back, abdominal and glute muscles flexed.

Train large muscles first

Tuesday, July 24th, 2007

When training two muscle groups together, for example, chest and triceps…train the larger group first. When smaller muscles are trained first, their ability to contract as a secondary muscle is depleted. However, if your priority is to emphasize a smaller muscle group like calves, biceps, triceps, etc., then train the smaller muscle at the beginning of your workout when your energy level is at it’s highest.

The Fitness ADDICTION

Monday, July 23rd, 2007

You’ve probably heard it before. If you want to make something a habit…do it for 21 days. Well, when it comes to fitness…I have to disagree. I believe it takes as little as 7 days. You can start to see and feel positive changes with your body in just a few short days from just eating healthier and exercise. Once you start to look and feel better, you won’t want to go back to your old habits. Get ADDICTED to fitness!

Don’t see it as “Dieting”

Sunday, July 22nd, 2007

In most cases, going on a “diet” means to deprive yourself of the foods you enjoy. Most diets are so restrictive, that you won’t be able to stick with it long term. Instead of dieting… adopt a healthy eating plan. Make healthier eating choices such as…lean proteins, fruits, vegetables, and whole grains.

Want to lose weight? Keep a food journal!

Friday, July 20th, 2007

Being aware of your nutritional intake can mean the difference between failure and success. It’s easy to get off course if you’re not tracking exactly WHAT, and WHEN you are eating. Most individuals that go on a “diet”, don’t log there dietary intake; and consume far less calories than they think…causing their metabolism to work at a much slower pace. If you want to succeed at weight loss, keep a food journal.

“6-Pack Abs”

Tuesday, July 17th, 2007

The most popular goal among fitness seekers, aside from weight loss, is wanting those “6-pack abs”. When you have abdominals showing through…it tends to show a higher level of fitness. “Wow…I wonder how many crunches it must have taken to get those abs!” What most individuals don’t realize is…everyone has those “6-pack abs”. They’re just covered by a layer of fat. If you have 30%, 20%, or even 15% body fat, it’s going to take more than just crunches to get those abs to show through. It’s going to take a change in eating habits.

In order to reduce body fat, you have to create a caloric deficit. This means burning more calories than you are taking in. It’s a lot like a bank account. If you want to reduce the number ($$$ or body fat%) …you have to take out (spend) more than you put in.

To learn more on creating a calorie deficit for fat loss, please read my blog titled, “The BEST diet plan”.

Low back pain? Strengthen those core muscles.

Saturday, July 14th, 2007

Low back pain…one of the most common complaints at the doctor’s offices, and one of the most common reasons to miss work. About 9 out of every 10 Americans will experience some type of low back pain in their life, and If you’ve ever had it…it’s probably one of the most “nerve wrecking” pains you’ve ever expereinced.

There are several causes of low back pain, however, the most common seem to be from muscle strains and herniated discs. These causes can often be prevented by strengthening the muscles of the lower back, abdominals, and glutes (buttocks). When these muscles are strengthened, the load on the skeletal structure of the back is lessened.

Here’s a link to some core strengthening exercises you can do at home: www.med.umich.edu/1libr/guides/Adult%20LBP%20Exercises.pdf