Why do we spend all year doing Body Boot Camp or the Elite Fitness Body Blast to look good on the beach, only to sabotage ourselves with cocktails? The answer is that's it's fun and social, and it even makes us feel a little bit better about being scantily clad.
Thanks to the dozens of different diet crazes, we are all abundantly aware of carbs, protein, and fat, and we all have different opinions on which is the most evil. But we forget that alcohol has calories too, specifically 7 calories per gram—more than carbs or protein and almost as much as fat. What does this mean for you? It means that it's a challenge to burn off alcohol, especially when it's mixed with yummy sugary ingredients.
The most obvious solution is abstinence, but what fun would that be? Since we cannot remove the alcohol from the recipe, let's remove the excess calories from some popular drinks. Here are six summer cocktails and recipes to make them waist friendly.
1 Margarita. The enemy in the margarita is the margarita mix. There are "light" versions out there, but the taste is less than extraordinary. Here is another option that will cut your calories in half without sacrificing flavor.
Ingredients:
• 3 oz. light limeade (either the Minute Maid® version or your own, made with limes, water, and a sugar substitute)
• Lime juice (one lime)
• 2 oz. tequila
• 1.5 oz. triple sec
• Ice
Either pour over ice or blend with ice. Add salt to taste. Sip while pretending you are on a beach in Mexico, and you look amazing in your swimsuit.
• Calories before: 435
• Calories now: 180
2 Cosmopolitan. The sneaky trickster here is regular cranberry juice, which should be called sugar with cranberry flavoring. This light version uses only one type of alcohol, which drastically cuts your calorie count.
Ingredients:
• 3 oz. light cranberry juice drink
• 1 oz. raspberry vodka
• Squeeze of lime
• Lime twist, as garnish
Shake together with ice. Strain ice cubes and pour into fancy fluted glass. Look incredibly trendy and thin at the same time.
• Calories before: 413
• Calories now: 98
3 Tipsy Arnold Palmer. Sweetened bottled versions of lemonade and iced tea can be pretty loaded with sugar. However, if we brew our own iced tea and squeeze our own lemons, with a bit of sugar substitute and 2 ounces of vodka, we can make a really tasty cocktail that doesn't have so many calories. Or, the light Minute Maid version and some diet iced tea will work for the domestically challenged.
Ingredients:
• 3 oz. light lemonade (or juice of one lemon plus 3 oz. water and sugar substitute)
• 3 oz. diet iced tea (or 2 teabags steeped in 3 oz. water)
• 2 oz. vodka
• Sprig of mint (optional)
• Ice
Pour over ice. Stir. Enjoy. Just don't try to play golf after two of these.
• Calories before: 156
• Calories now: 71
4 Strawberry daiquiri. Sugar, yet again, is the culprit. Try this version for a vacation flashback that will be reminiscent of the good times, and not of how you ordered seconds of dessert.
Ingredients:
• 1/2 cup sliced strawberries
• 1 Tbsp. lime juice
• 1.5 oz. light rum
• Sweetener to taste (depends on how sweet the strawberries are)
• Ice
Throw it all in a blender, and let the good times begin. Please don't consume so many that you try to drink the umbrella.
• Calories before: 299
• Calories now: 118
5 Piña colada. Done correctly, it is the taste of summer. If not made well, a piña colada will taste like someone served you suntan lotion in a glass. This recipe uses actual fruit and skim milk to replace the sugar and cream.
Ingredients:
• 7 oz. canned chunk pineapple, including juice
• 2 packets artificial sweetener
• 1 tsp. imitation coconut extract
• 1 cup skim milk
• 1 cup ice cubes
Blend well, garnish with a small plastic monkey, and mentally escape to the Caribbean.
• Calories before: 297
• Calories now: 146
6 White wine/light beer/champagne. These all seem fairly obvious and don't require recipes, but they're worth mentioning. White wine has about 100 calories in a 4-ounce serving. And it's rather refreshing on a summer day, especially if you add a blast of club soda to make it into a spritzer. Beer comes in very light versions now, and some contain fewer than 70 calories. Champagne is not only fantastic with brunch, it also is around 100 calories per serving. With all of these, just be sure to measure your amounts so you don't end up with a splitting headache the next morning.
And there you have it. A handle on your cocktails, without adding to your love handles.
Monday, December 7, 2009
Monday, November 16, 2009
Ways To Fight Holiday Weight Gain
1. Practice Portion Control
If I have one mantra for the holiday season, it would have to be: All things in moderation. Keep your serving sizes in check at all times and you really can enjoy your favorite holiday treats without gaining weight.
2. Take a Walk
Stay active during the holidays and those extra pounds won't creep up on you. A 30-minute brisk walk most days of the week can do wonders for maintaining your waistline. Get outside if the weather permits or hit the mall before it opens for a workout while window-shopping.
3. Plan Smarter Meals
Try some new ways to make your holiday meals healthier. Small changes can add up to a big difference. This can be as simple as serving steamed vegetables instead of casseroles or removing skin from the turkey. Just choosing fruit instead of a desserts can save hundreds of calories.
4. Cope with Cravings
Food cravings are a part of life, but they can be especially daunting during the holidays. You seem to smell or see tempting food nearly everywhere you go. If you can't avoid food cravings, the best way to fight back is to be prepared with a plan for an alternative activity to eating.
5. Don't Give Up!
The worst thing you can do when it comes to weight management during the holidays? Give into all-or-nothing thinking and keep making bad choices once you've made a mistake or two. Never throw in the towel just because of a few slip-ups!
If I have one mantra for the holiday season, it would have to be: All things in moderation. Keep your serving sizes in check at all times and you really can enjoy your favorite holiday treats without gaining weight.
2. Take a Walk
Stay active during the holidays and those extra pounds won't creep up on you. A 30-minute brisk walk most days of the week can do wonders for maintaining your waistline. Get outside if the weather permits or hit the mall before it opens for a workout while window-shopping.
3. Plan Smarter Meals
Try some new ways to make your holiday meals healthier. Small changes can add up to a big difference. This can be as simple as serving steamed vegetables instead of casseroles or removing skin from the turkey. Just choosing fruit instead of a desserts can save hundreds of calories.
4. Cope with Cravings
Food cravings are a part of life, but they can be especially daunting during the holidays. You seem to smell or see tempting food nearly everywhere you go. If you can't avoid food cravings, the best way to fight back is to be prepared with a plan for an alternative activity to eating.
5. Don't Give Up!
The worst thing you can do when it comes to weight management during the holidays? Give into all-or-nothing thinking and keep making bad choices once you've made a mistake or two. Never throw in the towel just because of a few slip-ups!
Monday, November 2, 2009
Facts On Fish
Are you confused about the benefits and risks of eating fish? Sometimes it can be difficult to keep all the recommendations straight. Here’s what you need to know to incorporate these healthy foods into your diet:
Two Potential Benefits
Eating fish may protect against stroke: A study published in the journal Stroke found that people who ate fish at least once a week were 13 percent less likely to suffer from a blockage of the blood supply to the brain (ischemic stroke) than those who did not eat fish that often. Now the American Heart Association recommends eating fish at least two times a week because the omega-3 fatty acids help protect the heart.
Eating fish may help fight disease: Fatty fish are the richest source of omega-3 fats. Omega-3s are critical for cardiovascular health and may also help protect against arthritis, diabetes, depression, and some cancers. Omega-3s are most concentrated in cold-water fatty fish such as sardines, herring, salmon, mackerel, and trout.
Two Potential Risks
Eating fish can be dangerous during pregnancy: Pregnant women, nursing mothers, and women considering pregnancy should limit exposure to fish containing methylmercury — the form of mercury that is found in fish. This industrial pollutant can impede the development of the nervous system in fetuses, babies, and young children. Since methylmercury tends to accumulate over time, it is most concentrated in larger fish with longer life spans, such as shark, swordfish, king mackerel, tilefish, and albacore tuna.
Farmed fish may contain contaminants: Farmed salmon may contain high levels of pesticides and other toxins. To avoid any negative effects of this contamination, make it a point to buy wild salmon instead of farmed salmon. When grocery shopping, look for the labels on salmon to identify the fish as either farmed or wild.
Two Potential Benefits
Eating fish may protect against stroke: A study published in the journal Stroke found that people who ate fish at least once a week were 13 percent less likely to suffer from a blockage of the blood supply to the brain (ischemic stroke) than those who did not eat fish that often. Now the American Heart Association recommends eating fish at least two times a week because the omega-3 fatty acids help protect the heart.
Eating fish may help fight disease: Fatty fish are the richest source of omega-3 fats. Omega-3s are critical for cardiovascular health and may also help protect against arthritis, diabetes, depression, and some cancers. Omega-3s are most concentrated in cold-water fatty fish such as sardines, herring, salmon, mackerel, and trout.
Two Potential Risks
Eating fish can be dangerous during pregnancy: Pregnant women, nursing mothers, and women considering pregnancy should limit exposure to fish containing methylmercury — the form of mercury that is found in fish. This industrial pollutant can impede the development of the nervous system in fetuses, babies, and young children. Since methylmercury tends to accumulate over time, it is most concentrated in larger fish with longer life spans, such as shark, swordfish, king mackerel, tilefish, and albacore tuna.
Farmed fish may contain contaminants: Farmed salmon may contain high levels of pesticides and other toxins. To avoid any negative effects of this contamination, make it a point to buy wild salmon instead of farmed salmon. When grocery shopping, look for the labels on salmon to identify the fish as either farmed or wild.
Thursday, October 8, 2009
A Little Planning Can Lead to Big Weight Loss
The problem: You're busy. You have to work, organize family activities, run errands, and make time for exercise. When do you decide what to eat? If you're like many people, you don't think about your next meal until you're starving. And then you might be tempted to hit the fast food drive-through or the office vending machine for a quick fix. But if you're trying to lose weight, you know this isn't a good diet strategy. The solution: Plan ahead. If weight loss is your goal, you should never be caught off guard and hungry. A little forethought is all it takes to create meals that will keep you satisfied and your hunger at bay. It doesn't have to be difficult or time-consuming either.
Here are a few reasons that planning your meals in advance can help you lose weight more easily:
• Keeps your hunger under control. Fuel your body at regular intervals to tame your appetite and make it easier to stick to your diet. When you're not starving, you'll be able to resist the office candy jar or the coffeehouse muffin.
• Easier to monitor your calorie intake. Advance planning means you can decide how many calories to eat at each meal, then prepare food that meets your goals. It's easier than trying to add up calories throughout the day.
• You'll be less likely to binge. When you plan your meals in advance, you can add in your favorite treats or schedule a special cheat meal and still meet your calorie requirements. You'll stay in control of your choices and be able to enjoy your food without guilt or anxiety.
If you're following a Elite Fitness program and meal plan, you're probably trying to eat more often throughout the day to keep your metabolism up and your blood sugar stable. This might seem overwhelming at first, but all you really need is enough tasty food to meet your calorie requirements and stay full until the next time you eat. Here are five tips for planning your meals in advance to keep your energy up and your hunger at bay:
1. Cook in bulk. When you prepare meals, make double and freeze half in individual containers. Use the weekends (or any free time during the week) to plan your meals with your family. Decide what you're going to eat, then shop accordingly so healthy food is always on hand. As you prep for one meal, cook more vegetables and meat than you'll need, and use the leftovers in the next day's food plan. You can also chop extra vegetables and store them raw in the refrigerator for a quick salad later.
2. Portion food into single servings. Measure out cereal, nuts, Whey Protein Powder, vegetables, and fruit into bags or containers. When you're in a rush to leave the house, just toss what you need into your bag or car. You can also keep protein bars on hand for a convenient on-the-go snack.
3. Bring one container; eat twice. If you're going to be at work all day, bring one large container of food and eat half at lunch and the other half later in the day. It's one less meal to plan.
4. Keep it simple. You don't have to prepare a multicourse feast five times a day to eat well. When you're on the go, choose things that are portable and don't require a lot of fuss, like:
o hard-boiled eggs and whole-grain toast
o oatmeal with berries and nuts
o grilled chicken and a salad
o canned tuna or chicken and brown rice
o sandwiches on whole-grain bread or wraps
o nuts and dried fruit
o string cheese and whole-grain crackers
o yogurt and fruit
o Whey Protein Powder
o vegetables and hummus
5. Anticipate busy days. If you know your kids have soccer practice every Tuesday evening, then make that night's dinner quick and easy. Perhaps that becomes your cheat meal and you order pizza (better yet, have the ingredients on hand to make your own healthy version. The kids will love creating their own pizzas). Or you can simply defrost a meal you've frozen ahead of time, so it's ready to throw in the oven when you get home. Plan ahead so your busy schedule doesn't get in the way of your weight loss.
Here are a few reasons that planning your meals in advance can help you lose weight more easily:
• Keeps your hunger under control. Fuel your body at regular intervals to tame your appetite and make it easier to stick to your diet. When you're not starving, you'll be able to resist the office candy jar or the coffeehouse muffin.
• Easier to monitor your calorie intake. Advance planning means you can decide how many calories to eat at each meal, then prepare food that meets your goals. It's easier than trying to add up calories throughout the day.
• You'll be less likely to binge. When you plan your meals in advance, you can add in your favorite treats or schedule a special cheat meal and still meet your calorie requirements. You'll stay in control of your choices and be able to enjoy your food without guilt or anxiety.
If you're following a Elite Fitness program and meal plan, you're probably trying to eat more often throughout the day to keep your metabolism up and your blood sugar stable. This might seem overwhelming at first, but all you really need is enough tasty food to meet your calorie requirements and stay full until the next time you eat. Here are five tips for planning your meals in advance to keep your energy up and your hunger at bay:
1. Cook in bulk. When you prepare meals, make double and freeze half in individual containers. Use the weekends (or any free time during the week) to plan your meals with your family. Decide what you're going to eat, then shop accordingly so healthy food is always on hand. As you prep for one meal, cook more vegetables and meat than you'll need, and use the leftovers in the next day's food plan. You can also chop extra vegetables and store them raw in the refrigerator for a quick salad later.
2. Portion food into single servings. Measure out cereal, nuts, Whey Protein Powder, vegetables, and fruit into bags or containers. When you're in a rush to leave the house, just toss what you need into your bag or car. You can also keep protein bars on hand for a convenient on-the-go snack.
3. Bring one container; eat twice. If you're going to be at work all day, bring one large container of food and eat half at lunch and the other half later in the day. It's one less meal to plan.
4. Keep it simple. You don't have to prepare a multicourse feast five times a day to eat well. When you're on the go, choose things that are portable and don't require a lot of fuss, like:
o hard-boiled eggs and whole-grain toast
o oatmeal with berries and nuts
o grilled chicken and a salad
o canned tuna or chicken and brown rice
o sandwiches on whole-grain bread or wraps
o nuts and dried fruit
o string cheese and whole-grain crackers
o yogurt and fruit
o Whey Protein Powder
o vegetables and hummus
5. Anticipate busy days. If you know your kids have soccer practice every Tuesday evening, then make that night's dinner quick and easy. Perhaps that becomes your cheat meal and you order pizza (better yet, have the ingredients on hand to make your own healthy version. The kids will love creating their own pizzas). Or you can simply defrost a meal you've frozen ahead of time, so it's ready to throw in the oven when you get home. Plan ahead so your busy schedule doesn't get in the way of your weight loss.
Friday, October 2, 2009
Sure-Fire Tips for Healty Weight Loss
* Eat a variety of foods - lean protein; complex carbohydrates such as whole-grains, fruits and vegetables; and "good" fats, like omega-3 fats from fish and monounsaturated fats from avocados, nuts, and olives or olive oil.
* Eat at least 5 servings of fruits and vegetables daily. Chose different colors of fruits and vegetables to ensure optimal nutrition.
* Say NO to bad fats, like saturated fats from animal sources and trans fats from fried foods, and snack and fast-food products.
* Be careful about portion sizes. If you must have seconds, serve yourself vegetables.
* Exercise at least 60 minutes every day.
* Clean out the kitchen and eliminate all junk food. Toss out high-calorie, high-fat foods that will tempt you to overeat -- chips, cookies, crackers, ice cream, candy bars, etc.
* Fill your kitchen with lean protein, fruits and vegetables, whole grains, legumes, nuts and seeds, good fats, and low-fat dairy products.
* Eat smaller meals more frequently. Five to six per day may be best. Space your meals every three to four hours throughout your day. Try taking low-fat cheese and whole-grain crackers to school for a snack, or eat a tablespoon of peanut butter with 1 slice of whole-grain bread after school. Find foods that are healthy and that keep you full.
* If you like lots of food on your plate, fill up with a large salad and a super serving of green beans, broccoli, cabbage, kale, or other low-calorie vegetable.
* Snack on berries. Dark berries (blueberries, blackberries, cherries, and raspberries) help strengthen the immune system and keep you well. They are also low in calories and fat, and high in fiber.
* Avoid "empty calories" including sugar containing sodas and fruit drinks
If you need more information on weight loss and dieting, contact one of the Elite Fitness Trainers at Elitefitness@redventuresinc.com or talk to your primary health care practitioner. Also, ask friends, family, or coworkers to join you as you work to change your eating habits and pare down your weight. Sticking to a weight loss plan is much easier when you have someone to support you.
* Eat at least 5 servings of fruits and vegetables daily. Chose different colors of fruits and vegetables to ensure optimal nutrition.
* Say NO to bad fats, like saturated fats from animal sources and trans fats from fried foods, and snack and fast-food products.
* Be careful about portion sizes. If you must have seconds, serve yourself vegetables.
* Exercise at least 60 minutes every day.
* Clean out the kitchen and eliminate all junk food. Toss out high-calorie, high-fat foods that will tempt you to overeat -- chips, cookies, crackers, ice cream, candy bars, etc.
* Fill your kitchen with lean protein, fruits and vegetables, whole grains, legumes, nuts and seeds, good fats, and low-fat dairy products.
* Eat smaller meals more frequently. Five to six per day may be best. Space your meals every three to four hours throughout your day. Try taking low-fat cheese and whole-grain crackers to school for a snack, or eat a tablespoon of peanut butter with 1 slice of whole-grain bread after school. Find foods that are healthy and that keep you full.
* If you like lots of food on your plate, fill up with a large salad and a super serving of green beans, broccoli, cabbage, kale, or other low-calorie vegetable.
* Snack on berries. Dark berries (blueberries, blackberries, cherries, and raspberries) help strengthen the immune system and keep you well. They are also low in calories and fat, and high in fiber.
* Avoid "empty calories" including sugar containing sodas and fruit drinks
If you need more information on weight loss and dieting, contact one of the Elite Fitness Trainers at Elitefitness@redventuresinc.com or talk to your primary health care practitioner. Also, ask friends, family, or coworkers to join you as you work to change your eating habits and pare down your weight. Sticking to a weight loss plan is much easier when you have someone to support you.
Tuesday, September 8, 2009
Recipe: Balsamic roast chicken
Ingredients
1 whole chicken, about 4 pounds
1 tablespoon fresh rosemary or 1 teaspoon dried rosemary
1 garlic clove
1 tablespoon olive oil
1/8 teaspoon freshly ground black pepper
8 sprigs fresh rosemary
1/4 cup balsamic vinegar
1/2 teaspoon brown sugar
Directions
Preheat the oven to 350 F. Rinse the chicken inside and out with cold running water. Pat it dry with paper towels. In a small bowl, mince together the rosemary and garlic. Loosen the chicken skin from the flesh, and rub the flesh with olive oil and then the herb mixture. Sprinkle with black pepper. Put 2 rosemary sprigs into the cavity of the chicken. Truss the chicken. Place the chicken into a roasting pan and roast for 20 to 25 minutes per pound, about 1 hour and 20 minutes. Whole chicken should cook to an internal temperature of 180 F. Baste frequently with pan juices. When browned and juices run clear, transfer the chicken to a serving platter. In a small saucepan, combine the balsamic vinegar and brown sugar. Heat until warmed but don't boil.Carve the chicken and remove the skin. Top the pieces with the vinegar mixture. Garnish with the remaining rosemary sprigs and serve immediately.
Nutritional Analysis
(per serving)
Calories 290 Cholesterol 127 mg
Protein 44 g Sodium 108 mg
Carbohydrate 4 g Fiber 0 g
Total fat 11 g Potassium 625 mg
Saturated fat 3 g Calcium 80 mg
Monounsaturated fat 5 g
1 whole chicken, about 4 pounds
1 tablespoon fresh rosemary or 1 teaspoon dried rosemary
1 garlic clove
1 tablespoon olive oil
1/8 teaspoon freshly ground black pepper
8 sprigs fresh rosemary
1/4 cup balsamic vinegar
1/2 teaspoon brown sugar
Directions
Preheat the oven to 350 F. Rinse the chicken inside and out with cold running water. Pat it dry with paper towels. In a small bowl, mince together the rosemary and garlic. Loosen the chicken skin from the flesh, and rub the flesh with olive oil and then the herb mixture. Sprinkle with black pepper. Put 2 rosemary sprigs into the cavity of the chicken. Truss the chicken. Place the chicken into a roasting pan and roast for 20 to 25 minutes per pound, about 1 hour and 20 minutes. Whole chicken should cook to an internal temperature of 180 F. Baste frequently with pan juices. When browned and juices run clear, transfer the chicken to a serving platter. In a small saucepan, combine the balsamic vinegar and brown sugar. Heat until warmed but don't boil.Carve the chicken and remove the skin. Top the pieces with the vinegar mixture. Garnish with the remaining rosemary sprigs and serve immediately.
Nutritional Analysis
(per serving)
Calories 290 Cholesterol 127 mg
Protein 44 g Sodium 108 mg
Carbohydrate 4 g Fiber 0 g
Total fat 11 g Potassium 625 mg
Saturated fat 3 g Calcium 80 mg
Monounsaturated fat 5 g
Tuesday, September 1, 2009
4 Simple Metabolism Boosters
The word metabolism is thrown around a lot when it comes to weight loss—so much so that most of us don’t even know what it means anymore. Simply put, metabolism is the process of converting calories from food into fuel. Your body is always burning calories—when you’re eating, walking, working out or just sitting around breathing. Want to get more calorie-zapping power from all of these activities, 24/7? Here’s how!
Eat Several Times a Day
Your metabolism is your body’s furnace. Let it go too long without fuel and the fire will start dying down: You’ll burn fewer calories all day long. Stoke it regularly with the right food, though, and it will burn happily away. British researchers learned that women who ate the same amount of food as usual but divided it into six mini meals got a small but notable metabolic boost compared to those who ate more irregularly. Why? Metabolism climbs during digestion, explains Roberta Anding, R.D., director of sports nutrition for Texas Children’s Hospital in Houston.
Munch on Protein
You may be able to maximize the calorie burn you get during digestion by eating proteins like lean meat, cottage cheese or eggs with each meal. A study of college women found that their metabolism jumped twice as high after eating a high-protein meal than one packed with carbs.
Strength-train
“Lean muscle tissue uses up more calories than fat tissue—even when you’re just sitting around,” says Wayne Westcott, Ph.D., fitness research director at the South Shore YMCA in Quincy, Massachusetts. “So the more muscle you have, the more you’ll burn.” The average woman can replace two to three pounds of fat with the same amount of muscle in just two months by lifting weights twice a week, research has shown. “That increases metabolism by 6 to 8 percent, which translates to burning about 100 extra calories a day,” says Westcott. Nutritionist Anding is proof: She had her resting metabolic rate (the number of calories you burn in a day doing absolutely nothing) measured before and after she started strength-training two to three times a week. It jumped from 1,200 calories a day to 1,600 a day over the course of one year.
Rev Up Your Cardio
The more intensely you exercise, the higher your metabolism climbs during your workout—and afterward, says Westcott. Since most of us would keel over if we sprinted for an entire 30- to 45-minute cardio session, your best bet is intervals: alternating one to two minutes of as-fast-as-you-can-go activity with three to four minutes at a more moderate pace. Work out like that and your body will continue to burn calories at a higher level for well over an hour after you finish, says Westcott. A Canadian study found that intervals helped women burn 36 percent more fat during their workouts compared with less intense sessions
Tuesday, August 18, 2009
Don't Drink Your Calories
Hello all! I came across this article and wanted to share it with you all. I think it is very important to know how alcohol effects your body and your weight loss goals.
Thursday, August 13, 2009
Circuit Training
What is Circuit Training
Circuit training is a combination of strength training and endurance training. In a circuit-training workout you complete a group, or circuit, of exercises with little or no rest in-between. Usually, one circuit consists of 6 to 10 exercises. Each exercise is performed for a set number of repetitions or period of time before moving to the next exercise. For example, you might do squats for 15 seconds, rest 15 seconds, and then do bench presses for another 15 seconds followed by a series of additional exercises. Depending on your fitness level, you might complete one circuit or several circuits during each workout.
What are the benefits of circuit training?
1. You can exercise different muscle groups to get a total-body workout.
2. You can build strength and aerobic endurance.
3. You can burn calories and lose weight.
4. It is good for people who have little time to exercise. Workouts can be completed in as little as 10 minutes.
5. You can do circuit training at home or at a gym.
6. You are less likely to become bored with your workout routine since you are doing a variety of exercises.
7. You can make your workouts as hard or as easy as you like by modifying the amount of resistance and the length of the rest interval.
Tips and precautions?
1. See your health care provider before getting started.
2. Begin each workout with a 5 minute warm-up of light calisthenics such as jogging in place or jumping jacks.
3. After your workout, cool down with 5 to 10 minutes of stretching.
4. Listen to your body and stop if you develop any joint or muscle pain that does not go away after finishing an exercise.
5. Give your body a rest. Because circuit training can be intense, avoid working out 2 days in a row.
6. Start slowly. Initially you might need a 30 second rest between each exercise. After you begin to get in better shape you can reduce the length of your rest periods.
7. For a more difficult workout, you can replace your rest interval with aerobic exercise, such as jogging in place.
8. Every several weeks modify the exercises in your circuit, or complete different circuits in one workout.
What are some examples of circuit training workouts?
Here are two examples of circuit training workouts, the first workout can be performed at home, and the other can be performed at the gym:
Circuit-training workout #1 (Home based)
Warm-up (fast walking) - 5 minutes
1. Jumping jacks - 2 minutes
2. Push ups - 1 minute
3. Jogging - 5 minutes
4. Abdominal crunches- 2 minutes
5. Squats - 1 minute
6. Pull-ups - 1 minute
7. Lunges - 30 seconds each leg
Circuit-training workout #2 (Gym based)
Warm-up (treadmill walking) 5 minutes
1. Leg press machine - 15 reps
2. Lat pull down machine - 15 reps
3. Jogging on treadmill - 5 minutes
4. Squats with dumbbells - 15 reps
5. Military press - 15 reps
6. Bicep curls - 15 reps
7. Hamstring curls - 15 reps
8. Abdominal crunches - 30 reps
9. Cycling on stationary bike - 5 minutes
Circuit training is a combination of strength training and endurance training. In a circuit-training workout you complete a group, or circuit, of exercises with little or no rest in-between. Usually, one circuit consists of 6 to 10 exercises. Each exercise is performed for a set number of repetitions or period of time before moving to the next exercise. For example, you might do squats for 15 seconds, rest 15 seconds, and then do bench presses for another 15 seconds followed by a series of additional exercises. Depending on your fitness level, you might complete one circuit or several circuits during each workout.
What are the benefits of circuit training?
1. You can exercise different muscle groups to get a total-body workout.
2. You can build strength and aerobic endurance.
3. You can burn calories and lose weight.
4. It is good for people who have little time to exercise. Workouts can be completed in as little as 10 minutes.
5. You can do circuit training at home or at a gym.
6. You are less likely to become bored with your workout routine since you are doing a variety of exercises.
7. You can make your workouts as hard or as easy as you like by modifying the amount of resistance and the length of the rest interval.
Tips and precautions?
1. See your health care provider before getting started.
2. Begin each workout with a 5 minute warm-up of light calisthenics such as jogging in place or jumping jacks.
3. After your workout, cool down with 5 to 10 minutes of stretching.
4. Listen to your body and stop if you develop any joint or muscle pain that does not go away after finishing an exercise.
5. Give your body a rest. Because circuit training can be intense, avoid working out 2 days in a row.
6. Start slowly. Initially you might need a 30 second rest between each exercise. After you begin to get in better shape you can reduce the length of your rest periods.
7. For a more difficult workout, you can replace your rest interval with aerobic exercise, such as jogging in place.
8. Every several weeks modify the exercises in your circuit, or complete different circuits in one workout.
What are some examples of circuit training workouts?
Here are two examples of circuit training workouts, the first workout can be performed at home, and the other can be performed at the gym:
Circuit-training workout #1 (Home based)
Warm-up (fast walking) - 5 minutes
1. Jumping jacks - 2 minutes
2. Push ups - 1 minute
3. Jogging - 5 minutes
4. Abdominal crunches- 2 minutes
5. Squats - 1 minute
6. Pull-ups - 1 minute
7. Lunges - 30 seconds each leg
Circuit-training workout #2 (Gym based)
Warm-up (treadmill walking) 5 minutes
1. Leg press machine - 15 reps
2. Lat pull down machine - 15 reps
3. Jogging on treadmill - 5 minutes
4. Squats with dumbbells - 15 reps
5. Military press - 15 reps
6. Bicep curls - 15 reps
7. Hamstring curls - 15 reps
8. Abdominal crunches - 30 reps
9. Cycling on stationary bike - 5 minutes
Wednesday, August 12, 2009
Strong To The Core
If you were to ask me which muscle group in your entire body you could work to get the greatest benefits in the shortest amount of time, I would tell you without hesitation, "the core." Strengthening the core can realize tremendous benefits to anyone regardless of his or her training experience and can do so very quickly.
What Is The Core?
The core, as it's known in strength training circles, consists of all the muscles in your abdominal and lower back areas. This includes all the abdominal muscles (rectus abdominus, internal and external obliques, transverse abdominus and intercostals) as well as the muscles associated with the spine (the erector spinae group) and the hip flexors (iliacus and psoas, collectively known as the iliopsoas).
Why Is The Core So Important?
Weak core muscles contribute to all kinds of problems in the body, the most prevalent of which is lower back pain. By strengthening the muscles that help support the spine and improve posture, you can dramatically decrease the symptoms of lower back pain.
Picture your spine as a column of soda cans stacked one on top of the other. If you wanted to keep that column standing up under stress, what do you think would work better: a "tenser" bandage (as is used for wrapping injured ankles) or Scotch tape? Sure the tape would keep the cans together but the cans wouldn't receive a whole lot of support, would they?
When you strengthen the muscles of the core, you are in effect turning that Scotch tape into a nice, tight "tenser" bandage, increasing the amount of support that your spine gets.
Core training also has the potential to greatly improve sports performance. Watch a baseball pitcher throw a pitch in slow motion. The power of the throw starts at the legs, gets transferred through the abdominal area (a.k.a. the core) then ends up in the arm where the ball is released.
Imagine how much speed and power would be lost from that throw if the core muscles couldn't efficiently transfer the force from the legs to the throwing arm.
How Do I Train My Core?
Exercises that work the abdominals and the lower back are the staples of core training. Also, exercises that target the stabilization and power-transfer duties of the core muscles are very effective
The most basic abdominal training exercise is the standard crunch.
But I've got an exercise for you that blows the standard crunch right out of the water. The equipment required for this exercise: one rolled-up towel.
The exercise is known as the Abdominal Sit-Up. It uses a sit-up-like movement but focuses directly on the abdominal muscles rather than the hip flexors (which a regular sit-up does).
It is also very safe for your lower back. Another advantage it has over the standard crunch is that it targets the stretched (arched back) range of motion of the abs, which is totally missed in standard floor crunch.
Abdominal Sit-Ups:
Lie on your back on the floor. Roll up a towel or mat and slip it underneath your lower back, just above the waistband (the size of the towel affects your body position during this movement - use a fairly large towel).
Your knees should be bent about 90 degrees. Keep your feet close together and knees fairly wide apart. This prevents the hip flexors from having a direct line of pull, helping to minimize their involvement.
Do not anchor your feet or have someone hold them down. This automatically activates the hip flexors. You will get the most out of this exercise by minimizing their involvement.
The difficulty of this exercise depends on where you hold your hands. The hardest position is above your head at arms-length, then beside your head, then across your chest, then straight down between your legs or at your sides. Start with the easiest first then progress to the other positions as you get stronger.
You are now ready to begin.
Keeping your torso straight and stiff, start the sit-up by tightening your lower abs then lifting your upper body off the floor.
As you continue up, imagine trying to push your face up against the ceiling (think up, not around).
When you reach about 25 to 30 degrees above horizontal, hold there for a second or two and squeeze your abs hard.
Keep your lower back in contact with the towel at all times and always maintain tension in the abs.
Lower yourself down slowly and under control. Do not just drop back to the ground. The negative portion of this exercise is extremely effective.
Remember to adjust your arm position depending on the strength of your abs
Incline Sit-Ups:
If you are a beginning trainer, this is a good starting variation of the Abdominal Sit-up. How To Do It:
Set an incline sit-up board to a slight incline. If you don't have an incline sit-up board, you can use an adjustable incline bench, a decline bench, a Step platform with a riser under one of the ends or a flat bench with something under one end. You can even use a propped-up 2 x 6 board!
Your head should be on the higher end with your feet placed on the floor.
The execution is exactly the same. The only difference is that the tension on the abs is much less due to the greatly improved leverage in this position, allowing even people feel that their abs aren't strong enough to do the exercise.
Lying Superman Raises:
Though this exercise has a rather unique name, it is an excellent strengthening exercise for the lower back that you can do almost anywhere.
How To Do It:
Lie face down on the floor with your arms stretched out directly overhead (like Superman flying, hence the name).
Raise your left arm and right leg into the air at the same time, also raising your chest slightly off the floor. Hold there for a second and squeeze the muscles of your lower back. Lower your limbs back to the ground then raise your right arm and left leg and hold for a second.
You can push down with the hand that is on the ground to help raise your other arm and chest higher off the ground. This exercise, even though it only uses your limbs as resistance, provides an excellent way to strengthen the lower back muscles.
Conclusion
These three exercises will give you a good place to start with core training. You can begin improving your core strength by doing these exercises 3 times a week for 2 to 3 sets each.
Make core training a priority in your exercise routine and you will rapidly reap the benefits of having a stronger, more injury-proof midsection and back.
What Is The Core?
The core, as it's known in strength training circles, consists of all the muscles in your abdominal and lower back areas. This includes all the abdominal muscles (rectus abdominus, internal and external obliques, transverse abdominus and intercostals) as well as the muscles associated with the spine (the erector spinae group) and the hip flexors (iliacus and psoas, collectively known as the iliopsoas).
Why Is The Core So Important?
Weak core muscles contribute to all kinds of problems in the body, the most prevalent of which is lower back pain. By strengthening the muscles that help support the spine and improve posture, you can dramatically decrease the symptoms of lower back pain.
Picture your spine as a column of soda cans stacked one on top of the other. If you wanted to keep that column standing up under stress, what do you think would work better: a "tenser" bandage (as is used for wrapping injured ankles) or Scotch tape? Sure the tape would keep the cans together but the cans wouldn't receive a whole lot of support, would they?
When you strengthen the muscles of the core, you are in effect turning that Scotch tape into a nice, tight "tenser" bandage, increasing the amount of support that your spine gets.
Core training also has the potential to greatly improve sports performance. Watch a baseball pitcher throw a pitch in slow motion. The power of the throw starts at the legs, gets transferred through the abdominal area (a.k.a. the core) then ends up in the arm where the ball is released.
Imagine how much speed and power would be lost from that throw if the core muscles couldn't efficiently transfer the force from the legs to the throwing arm.
How Do I Train My Core?
Exercises that work the abdominals and the lower back are the staples of core training. Also, exercises that target the stabilization and power-transfer duties of the core muscles are very effective
The most basic abdominal training exercise is the standard crunch.
But I've got an exercise for you that blows the standard crunch right out of the water. The equipment required for this exercise: one rolled-up towel.
The exercise is known as the Abdominal Sit-Up. It uses a sit-up-like movement but focuses directly on the abdominal muscles rather than the hip flexors (which a regular sit-up does).
It is also very safe for your lower back. Another advantage it has over the standard crunch is that it targets the stretched (arched back) range of motion of the abs, which is totally missed in standard floor crunch.
Abdominal Sit-Ups:
Lie on your back on the floor. Roll up a towel or mat and slip it underneath your lower back, just above the waistband (the size of the towel affects your body position during this movement - use a fairly large towel).
Your knees should be bent about 90 degrees. Keep your feet close together and knees fairly wide apart. This prevents the hip flexors from having a direct line of pull, helping to minimize their involvement.
Do not anchor your feet or have someone hold them down. This automatically activates the hip flexors. You will get the most out of this exercise by minimizing their involvement.
The difficulty of this exercise depends on where you hold your hands. The hardest position is above your head at arms-length, then beside your head, then across your chest, then straight down between your legs or at your sides. Start with the easiest first then progress to the other positions as you get stronger.
You are now ready to begin.
Keeping your torso straight and stiff, start the sit-up by tightening your lower abs then lifting your upper body off the floor.
As you continue up, imagine trying to push your face up against the ceiling (think up, not around).
When you reach about 25 to 30 degrees above horizontal, hold there for a second or two and squeeze your abs hard.
Keep your lower back in contact with the towel at all times and always maintain tension in the abs.
Lower yourself down slowly and under control. Do not just drop back to the ground. The negative portion of this exercise is extremely effective.
Remember to adjust your arm position depending on the strength of your abs
Incline Sit-Ups:
If you are a beginning trainer, this is a good starting variation of the Abdominal Sit-up. How To Do It:
Set an incline sit-up board to a slight incline. If you don't have an incline sit-up board, you can use an adjustable incline bench, a decline bench, a Step platform with a riser under one of the ends or a flat bench with something under one end. You can even use a propped-up 2 x 6 board!
Your head should be on the higher end with your feet placed on the floor.
The execution is exactly the same. The only difference is that the tension on the abs is much less due to the greatly improved leverage in this position, allowing even people feel that their abs aren't strong enough to do the exercise.
Lying Superman Raises:
Though this exercise has a rather unique name, it is an excellent strengthening exercise for the lower back that you can do almost anywhere.
How To Do It:
Lie face down on the floor with your arms stretched out directly overhead (like Superman flying, hence the name).
Raise your left arm and right leg into the air at the same time, also raising your chest slightly off the floor. Hold there for a second and squeeze the muscles of your lower back. Lower your limbs back to the ground then raise your right arm and left leg and hold for a second.
You can push down with the hand that is on the ground to help raise your other arm and chest higher off the ground. This exercise, even though it only uses your limbs as resistance, provides an excellent way to strengthen the lower back muscles.
Conclusion
These three exercises will give you a good place to start with core training. You can begin improving your core strength by doing these exercises 3 times a week for 2 to 3 sets each.
Make core training a priority in your exercise routine and you will rapidly reap the benefits of having a stronger, more injury-proof midsection and back.
Monday, August 10, 2009
Calorie Cutting Tips!!!
When you feel that urge to go to the refrigerator instead, find something active to do. If it is not the middle of the night, take a walk around the block. Do some housework or yardwork. The idea is to distract yourself, especially when you feel the urge to snack when it is not time to eat and really not hungry. By choosing something that gets you moving, you burn additional calories.
Whenever you feel a need to pick up that piece of candy- instead, brush your teeth. When your mouth feels clean and fresh, you will be less tempted to put something in it.
Drink water- and lots of it. Drinking plenty of water is not only a healthy habit, it can help you with your weight loss efforts. Keeping yourself well hydrated helps cut down on water retention. When you drink a glass of water before eating, it can actually help dull your appetite, so helping you eat less!
If you have decided to go on a "diet", do it with a friend. You can help each other succeed. Be sure to provide support for one another- and, if you want to get alittle competitive in your weight loss efforts, go for it. It is important to note here that setting attainable goals is the only way you will be successful in the long-run. Do not aim to lose 50 pounds. Set your goal at 5 pounds a month, until you reach your goal.
If you tend to "reward" yourself with food, establish a new system for rewarding yourself. Buy a new piece of clothing, book, plant, flowers, or something for the house. The key is to stop finding an excuse to eat when you are not hungry.
If you are someone who likes to snack in the evening, choose foods that are relatively low in calories. Good choices would include air-popped popcorn, crunchy vegetables, rice cakes. By choosing foods that are not high in calories, you will not do as much "damage" if you eat too much.
Do not weigh yourself everyday! Your weight fluctuates constantly. You should only weigh yourself once a week or every other week. Be sure to do it at the same time of day. You typically weigh more in the evening than you do in the morning.
Do not drink your calories! It is simply too easy to lose track of how much you are taking in.Weight loss is about consuming less calories than you burn.
Finally, do not feel like you have to clean your plate. Stop eating when you feel full. Slowly eating your food will help you to eat less. If you eat too fast, your brain is unable to tell you are full in time and you end up eating too
Whenever you feel a need to pick up that piece of candy- instead, brush your teeth. When your mouth feels clean and fresh, you will be less tempted to put something in it.
Drink water- and lots of it. Drinking plenty of water is not only a healthy habit, it can help you with your weight loss efforts. Keeping yourself well hydrated helps cut down on water retention. When you drink a glass of water before eating, it can actually help dull your appetite, so helping you eat less!
If you have decided to go on a "diet", do it with a friend. You can help each other succeed. Be sure to provide support for one another- and, if you want to get alittle competitive in your weight loss efforts, go for it. It is important to note here that setting attainable goals is the only way you will be successful in the long-run. Do not aim to lose 50 pounds. Set your goal at 5 pounds a month, until you reach your goal.
If you tend to "reward" yourself with food, establish a new system for rewarding yourself. Buy a new piece of clothing, book, plant, flowers, or something for the house. The key is to stop finding an excuse to eat when you are not hungry.
If you are someone who likes to snack in the evening, choose foods that are relatively low in calories. Good choices would include air-popped popcorn, crunchy vegetables, rice cakes. By choosing foods that are not high in calories, you will not do as much "damage" if you eat too much.
Do not weigh yourself everyday! Your weight fluctuates constantly. You should only weigh yourself once a week or every other week. Be sure to do it at the same time of day. You typically weigh more in the evening than you do in the morning.
Do not drink your calories! It is simply too easy to lose track of how much you are taking in.Weight loss is about consuming less calories than you burn.
Finally, do not feel like you have to clean your plate. Stop eating when you feel full. Slowly eating your food will help you to eat less. If you eat too fast, your brain is unable to tell you are full in time and you end up eating too
Nibblers
I hear a lot of people say that, even when they watch what they eat for breakfast, lunch and dinner, they just can't seem to lose any weight. Many of them add that they nibble on the things they miss eating, figuring that one bite won't really make a difference.
Chronic nibblers, on the other hand, eat a lot more than they realize, and are often in denial about it.They consume excess calories several times each day without even realizing it, assuming that tiny amounts of this and that don't count. They DO count!
Here are a few examples of what you're consuming when you sample some of the most tempting items you encounter throughout the day, and the number of calories they contain. Keep in mind that most of these are high in fat and sparse in nutrients:
one fried chicken wing: 200
one teaspoon of cookie dough: 170
one fried spring roll: 104
mayo on your sandwich: 100
one square of cheese: 100
one tablespoon of either peanuts or peanut butter: 90
one cocktail meatball: 85
one pig in a blanket: 85
one spoonful of icing: 80
one lollipop: 50
one crab puff: 42
five m&m;s: 40
one potato chip with onion dip: 40
one potato chip plain: 40
Be mindful of every bite you eat. Keep a food diary. You'll be surprised at how these little things add up.
Chronic nibblers, on the other hand, eat a lot more than they realize, and are often in denial about it.They consume excess calories several times each day without even realizing it, assuming that tiny amounts of this and that don't count. They DO count!
Here are a few examples of what you're consuming when you sample some of the most tempting items you encounter throughout the day, and the number of calories they contain. Keep in mind that most of these are high in fat and sparse in nutrients:
one fried chicken wing: 200
one teaspoon of cookie dough: 170
one fried spring roll: 104
mayo on your sandwich: 100
one square of cheese: 100
one tablespoon of either peanuts or peanut butter: 90
one cocktail meatball: 85
one pig in a blanket: 85
one spoonful of icing: 80
one lollipop: 50
one crab puff: 42
five m&m;s: 40
one potato chip with onion dip: 40
one potato chip plain: 40
Be mindful of every bite you eat. Keep a food diary. You'll be surprised at how these little things add up.
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