If you’ve done your math and found out that you need to lose some body fat, how do you do it? First, begin by following the energy/balance equation under “Basics of Weight Loss” above. Then, figure out how much exercise you need to do to lose fat.
The most important thing about weight loss is caloric burn, so even if you didn’t change what you ate, you could begin to lose weight just by walking for 15-20 minutes each day.
Here’s how the numbers break down: In order to lose one pound of fat, you must burn 3,500 calories. For example, if a 190-pound man walked each day briskly (4.5 miles per hour) for 15-20 minutes for 35 days, he would lose two pounds! What’s that you say? Two pound per month isn’t enough for you? Well, walk for 30 minutes or one hour and the pounds will melt off even faster.
Another great weight loss tool is strength training. Not only do you burn calories while you strength train, you also create more muscle mass, which in turn ramps up that basal metabolism we spoke about earlier—that means you burn more calories all day long!
Sample Exercise Program for Healthy Weight Loss
Please note: Before beginning this or any other exercise program, please consult your physician to be sure that this program is right for you.
MONDAY
Walk for 30 minutes at a pace of 4.5 miles per hour
Do 3 sets of pushups to failure
Do 3 sets of dips to failure
Do 3 sets of crunches to failure
Do 3 sets of side crunches to failure
Do 3 sets of step lunges (15 repetitions)
TUESDAY
Walk for 1 hour at a pace of 4.5 miles per hour
WEDNESDAY
Walk for 30 minutes at a pace of 4.5 miles per hour
Do 3 sets of pushups to failure
Do 3 sets of dips to failure
Do 3 sets of crunches to failure
Do 3 sets of side crunches to failure
Do 3 sets of step lunges (15 repetitions)
THURSDAY
Walk for 1 hour at a pace of 4.5 miles per hour
FRIDAY
Walk for 30 minutes at a pace of 4.5 miles per hour
Do 3 sets of pushups to failure
Do 3 sets of dips to failure
Do 3 sets of crunches to failure
Do 3 sets of side crunches to failure
Do 3 sets of step lunges (15 repetitions)
SATURDAY
Walk for 1 hour at a pace of 4.5 miles per hour
SUNDAY
Rest
So, what kind of exercise is the best exercise for weight loss? Whatever exercise you will do on a consistent basis!
Please note: Before beginning this or any other exercise program, please consult your physician to be sure that this program is right for you.
Wednesday, May 30, 2007
Tuesday, May 29, 2007
Healthy weight Managment techniques
So, how do you know if you actually need to lose body fat? And we’re not talking about getting back to you high school playing weight. Let’s talk about how much body fat is too much, and how excessive fat around the waist can be especially problematic.
As a general rule, a man should have no more than twenty percent of his total body mass as fat. Research has shown that abdominal fat may be more hazardous than fat in other areas, such as around the hips. But simply checking girth doesn’t take proportion into account. That’s why researchers considered height, as well as waistline.
The study’s math works out like this: A man who is 5-feet-10-inches tall should shoot for a waistline that is 38 inches or less. The study found that men should have a Waist-to-Tallness ratio of 0.55 or less. To figure out what your waist should be for your height, take your height in inches and multiply it by 0.55. That will give you a fairly good idea of the upper limit of a healthy waistline (in inches) for you.
For example, Bob is 5 feet -11 inches tall and has a waistline measurement of 41 inches. Take 71 inches and multiply it by 0.55, and Bob’s maximum waistline should be 39 inches or less. As we can see, Bob should lose at least two inches from his waistline. Anything above 39 inches dramatically increases Bob’s risk of developing one or all of the following serious health conditions:
· Cancer
· Heart Disease
· Adult-onset Diabetes
Other Risk Factors
Besides being overweight or obese, there are additional risk factors to consider:
· high blood pressure (hypertension)
· high LDL-cholesterol ("bad" cholesterol)
· low HDL-cholesterol ("good" cholesterol)
· high triglycerides
· high blood glucose (sugar)
· family history of premature heart disease
· physical inactivity
· cigarette smoking
As a general rule, a man should have no more than twenty percent of his total body mass as fat. Research has shown that abdominal fat may be more hazardous than fat in other areas, such as around the hips. But simply checking girth doesn’t take proportion into account. That’s why researchers considered height, as well as waistline.
The study’s math works out like this: A man who is 5-feet-10-inches tall should shoot for a waistline that is 38 inches or less. The study found that men should have a Waist-to-Tallness ratio of 0.55 or less. To figure out what your waist should be for your height, take your height in inches and multiply it by 0.55. That will give you a fairly good idea of the upper limit of a healthy waistline (in inches) for you.
For example, Bob is 5 feet -11 inches tall and has a waistline measurement of 41 inches. Take 71 inches and multiply it by 0.55, and Bob’s maximum waistline should be 39 inches or less. As we can see, Bob should lose at least two inches from his waistline. Anything above 39 inches dramatically increases Bob’s risk of developing one or all of the following serious health conditions:
· Cancer
· Heart Disease
· Adult-onset Diabetes
Other Risk Factors
Besides being overweight or obese, there are additional risk factors to consider:
· high blood pressure (hypertension)
· high LDL-cholesterol ("bad" cholesterol)
· low HDL-cholesterol ("good" cholesterol)
· high triglycerides
· high blood glucose (sugar)
· family history of premature heart disease
· physical inactivity
· cigarette smoking
Tuesday, May 22, 2007
healthy weight managment techniques, continued
The Basics of Weight Loss
Weight management depends on the “energy balance equation.” What does that mean? Simply put, if you take in as many calories as you burn in a day, your weight will stay the same. Take in more calories than you burn and you will gain weight (fat stores). Take in fewer calories than you burn and you will lose weight (fat stores).
But how many calories does your body need? Well, that depends on your metabolism. What is a metabolism, you ask? Metabolism is the process of converting food to energy (movement and heat). The higher your metabolism, the more calories you burn and the fewer your body stores as fat. Metabolism happens in your muscles and organs and the result of it is what we refer to as “burning calories.” Base metabolism is the base metabolic rate, or the number of calories your body needs just to stay alive. Heartbeats, lung functions, and muscle movements are all basic body functions that require energy to keep the human body alive.
Basal metabolism accounts for about 75 % of the calories you expend on a daily basis. Here are thirteen ways to easily boost your metabolism:
1. Always eat breakfast! Skipping breakfast sends the message to your body that you're starving because you haven't had food in 18+ hours. As a protective mechanism, your metabolism slows down. Food, especially complex carbohydrates, fuels your metabolism.
2. Eat earlier in the day! Research has demonstrated that you can lose weight simply by eating a substantial breakfast and lunch, and a light dinner. Dinner should be eaten as early as possible, preferably at least four hours before bedtime.
3. Never eat less than 1200 calories per day! Less than 1200 is usually not enough to support your basal metabolism and thus will slow your metabolism.
4. Graze! Complex carbohydrates (fruits, vegetables, and whole grains) fuel your metabolism. Also,eating frequently prevents you from becoming too hungry. The hungrier you are, the less control you have over what and how much you eat.
5. Eat more complex carbohydrates (food from plants), and less fat (food from many animals and other food with added fat)! Complex carbohydrates boost your metabolism and have fewer calories per weight than fat.
6. Do some type of aerobic exercise (walking, jogging, swimming, stationary cycling, aerobic dancing, etc.) on a daily basis (preferably in the morning)! Forget this twice-a-week stuff. Our bodies were designed to be active on a daily basis! When we are, our metabolism soars!
7. In addition to your regular aerobic exercise, take a brisk 10 to 15 minute walk at lunch or in the evening. This serves to boost your metabolism even more!
8. Tone your muscles with weight training three days per week. Toned muscles send your metabolism through the roof. Do it!
9. Look for opportunites to be active. Park as far from the store as you can, rather than looking for the closest parking spot. Use the stairs rather than the elevator,vacume the carpet etc. Look for the "hard" way to do things!
10. Avoid alcohol! Alcohol depresses your metabolism and stimulates your appetite.
11. Drink 60+ ounces of water a day. Your metabolism needs plenty water to function properly. Carry a bottle of water with you and drink frequently throughout the day.
12. Avoid.....pills, powders, and potions! There are NO quick fixes!
13. Eat seven to 10 servings of fresh fruit and vegetables a day. Not only are fruits and vegetables high in filling fiber they also are low in calories and high in nutrients. This makes them big hitters in the weight loss game.
To be continued
Weight management depends on the “energy balance equation.” What does that mean? Simply put, if you take in as many calories as you burn in a day, your weight will stay the same. Take in more calories than you burn and you will gain weight (fat stores). Take in fewer calories than you burn and you will lose weight (fat stores).
But how many calories does your body need? Well, that depends on your metabolism. What is a metabolism, you ask? Metabolism is the process of converting food to energy (movement and heat). The higher your metabolism, the more calories you burn and the fewer your body stores as fat. Metabolism happens in your muscles and organs and the result of it is what we refer to as “burning calories.” Base metabolism is the base metabolic rate, or the number of calories your body needs just to stay alive. Heartbeats, lung functions, and muscle movements are all basic body functions that require energy to keep the human body alive.
Basal metabolism accounts for about 75 % of the calories you expend on a daily basis. Here are thirteen ways to easily boost your metabolism:
1. Always eat breakfast! Skipping breakfast sends the message to your body that you're starving because you haven't had food in 18+ hours. As a protective mechanism, your metabolism slows down. Food, especially complex carbohydrates, fuels your metabolism.
2. Eat earlier in the day! Research has demonstrated that you can lose weight simply by eating a substantial breakfast and lunch, and a light dinner. Dinner should be eaten as early as possible, preferably at least four hours before bedtime.
3. Never eat less than 1200 calories per day! Less than 1200 is usually not enough to support your basal metabolism and thus will slow your metabolism.
4. Graze! Complex carbohydrates (fruits, vegetables, and whole grains) fuel your metabolism. Also,eating frequently prevents you from becoming too hungry. The hungrier you are, the less control you have over what and how much you eat.
5. Eat more complex carbohydrates (food from plants), and less fat (food from many animals and other food with added fat)! Complex carbohydrates boost your metabolism and have fewer calories per weight than fat.
6. Do some type of aerobic exercise (walking, jogging, swimming, stationary cycling, aerobic dancing, etc.) on a daily basis (preferably in the morning)! Forget this twice-a-week stuff. Our bodies were designed to be active on a daily basis! When we are, our metabolism soars!
7. In addition to your regular aerobic exercise, take a brisk 10 to 15 minute walk at lunch or in the evening. This serves to boost your metabolism even more!
8. Tone your muscles with weight training three days per week. Toned muscles send your metabolism through the roof. Do it!
9. Look for opportunites to be active. Park as far from the store as you can, rather than looking for the closest parking spot. Use the stairs rather than the elevator,vacume the carpet etc. Look for the "hard" way to do things!
10. Avoid alcohol! Alcohol depresses your metabolism and stimulates your appetite.
11. Drink 60+ ounces of water a day. Your metabolism needs plenty water to function properly. Carry a bottle of water with you and drink frequently throughout the day.
12. Avoid.....pills, powders, and potions! There are NO quick fixes!
13. Eat seven to 10 servings of fresh fruit and vegetables a day. Not only are fruits and vegetables high in filling fiber they also are low in calories and high in nutrients. This makes them big hitters in the weight loss game.
To be continued
Healthy weight Managment techniques
Healthy Weight Management Techniques
What is the most frightening word in the English language? Well, if you are one of the millions of Americans who are a few pounds overweight, that word is probably “diet.” Most of us have tried to lose weight with mixed results.
There are so many different choices for weight loss: the Atkins diet, the Zone Diet, the South Beach Diet, the Fat Flush diet, Weight Watchers, Jenny Craig and many more. But which of these plans is the best for taking the weight off and keeping it off?
You may be surprised to hear that the answer is “none of them.” A recent national study followed one thousand people who attempted to lose weight with one of the commercial diet plans, without exercise. They tracked these people for five years and found that less than 1% had lost weight and kept it off. This same study followed one thousand people who attempted to lose weight with a combination of diet and exercise, and it was discovered that after five years, this group was more than ten times more successful at losing weight and keeping it off.
Obviously, exercise and diet are a powerful recipe for sustained weight loss and health.
To be continued:
What is the most frightening word in the English language? Well, if you are one of the millions of Americans who are a few pounds overweight, that word is probably “diet.” Most of us have tried to lose weight with mixed results.
There are so many different choices for weight loss: the Atkins diet, the Zone Diet, the South Beach Diet, the Fat Flush diet, Weight Watchers, Jenny Craig and many more. But which of these plans is the best for taking the weight off and keeping it off?
You may be surprised to hear that the answer is “none of them.” A recent national study followed one thousand people who attempted to lose weight with one of the commercial diet plans, without exercise. They tracked these people for five years and found that less than 1% had lost weight and kept it off. This same study followed one thousand people who attempted to lose weight with a combination of diet and exercise, and it was discovered that after five years, this group was more than ten times more successful at losing weight and keeping it off.
Obviously, exercise and diet are a powerful recipe for sustained weight loss and health.
To be continued:
Medicine in your spice rack, Cinnamon
Cinnamon: Cinnamomum cassia is the dried bark of evergreen trees cultivated throughout Asia. This incredibly versatile spice is used in everything from cookies, ciders and soups to exotic main courses . Used in herbal medicine for digestive disorders new research shows that cinnamon significantly lowered fasting blood glucose, triglycerides and cholesterol levels in diabetics. In another study cinnamon proved to be a powerfull antibacterial. A teaspoon of cinnamon was placed in a glass of apple juice that had been infected with the E coli bacteria. After three days 99.5 percent of the bacteria had died.
Wednesday, May 16, 2007
Why you should try Pilates
WHY YOU SHOULD TRY PILATES
Joseph Pilates invented this mind-body exercise, which focuses on strength of what he termed the “Powerhouse. Today we call this area the body’s “Core.” The core includes everything from the sternum to the pubic bone in all directions (front, side and back). Classes can be either mat-based, or machine-based. There are several machines, including the Reformer, the Wonda-Chair, and the Cadillac.
These exercises have become extremely popular in recent years because of their slimming effects. It also strengthens the back and creates a dancer-like posture. Pilates has been embraced by such celebrities as Madonna, Susan Lucci, Daisy Fuentes, and many more. Pilates should be practiced two- to three times a week, with a day of rest in between for muscle recovery, much like your strength-training regimen. The benefits of Pilates include:
● Improved strength, flexibility, and balance
● Toned muscles without creating bulk
● Strengthened and more stabilized core muscles
● Enhanced body awareness
● Restored postural alignment
● A strong, flexible spine, offering relief from back pain and stress
● Improved circulation
Joseph Pilates invented this mind-body exercise, which focuses on strength of what he termed the “Powerhouse. Today we call this area the body’s “Core.” The core includes everything from the sternum to the pubic bone in all directions (front, side and back). Classes can be either mat-based, or machine-based. There are several machines, including the Reformer, the Wonda-Chair, and the Cadillac.
These exercises have become extremely popular in recent years because of their slimming effects. It also strengthens the back and creates a dancer-like posture. Pilates has been embraced by such celebrities as Madonna, Susan Lucci, Daisy Fuentes, and many more. Pilates should be practiced two- to three times a week, with a day of rest in between for muscle recovery, much like your strength-training regimen. The benefits of Pilates include:
● Improved strength, flexibility, and balance
● Toned muscles without creating bulk
● Strengthened and more stabilized core muscles
● Enhanced body awareness
● Restored postural alignment
● A strong, flexible spine, offering relief from back pain and stress
● Improved circulation
Wednesday, May 9, 2007
WHY YOU SHOULD TRY YOGA
The word yoga means roughly “union.” Yoga’s fundamental joining of the elements of breath and movement is at the heart of this ancient practice. There are many different forms of yoga. Some yoga is mainly focused on complex breathing techniques. Other kinds of yoga are very physical in nature. Some forms of yoga have been around for thousands of years, and others have been developed more recently. “Power Yoga,” for example, is a more modern expression of the older Ashtanga practice. Most forms of yoga involve asanas or poses, linked together with breath in various ways to bring about purity of mind and spirit as well as strength and flexibility.
The benefits of yoga are as varied as the people who practice it and many people feel that yoga brings them an overall sense of health, balance and well being. According to experts, some benefits of yoga include:
● Increased lubrication of joints, ligaments and tendons
● Increased flexibility
● Lower blood pressure
● Increased muscle tone
● Lower stress levels
● Decreased anxiety and depression
● Lower total cholesterol count
The benefits of yoga are as varied as the people who practice it and many people feel that yoga brings them an overall sense of health, balance and well being. According to experts, some benefits of yoga include:
● Increased lubrication of joints, ligaments and tendons
● Increased flexibility
● Lower blood pressure
● Increased muscle tone
● Lower stress levels
● Decreased anxiety and depression
● Lower total cholesterol count
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