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FITNESS CALCULATORS
WEIGHT MANAGEMENT 101 SEMINAR SERIES
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TOPFIT Tips
Although getting all of your calories from 100% healthy, nutritious sources would be ideal, it might not be practical for everyone and doesn’t allow for any small special treats. So, my general rule for myself and my clients is to try to get at least 90% of calories from healthy, nutritious sources at least 90% of the time. Nutrition on the Go Although preparing your own meals is usually
preferable to eating out due to having more control over the
ingredients and preparation methods, the fact is most people will
eat out on a regular basis. You Can't Outrun Bad Nutrition I hear it all the time, "You can
eat anything you want because you hike, run and workout all of the
time." Eat Breakfast Every Day People who eat breakfast are less likely to overeat later in the day. It also energizes you and kick starts your metabolism. Portion Sizes USDA statistics show that because of increased portion sizes, the average total daily calorie intake has risen from 1854 calories to 2002 calories over the last 20 years. That 148 calorie increase theoretically works out to be an extra 15 pounds every year. Drink Fewer Calories Drinks such as soda, sports drinks, alcohol, specialty coffees and even fruit juices offer only calories with little (if any) nutrition. They also don’t add to a feeling of satiety, leaving you hungry and eating more calories in the long run. Hot, Hot, Hot!!! Hot, spicy foods that contain curry, chilies, or other hot peppers help to trigger endorphins which are like a natural morphine that helps ease pain and provide a sense of well being. The next time you are feeling down or have some minor pain, try eating something spicy. HALITOSIS Here’s another reason to avoid the low carb
diet fad…halitosis…bad breath. Tired of commercial meal replacements? Here’s one of my favorite snacks/meals---it has between 350 and 400 calories (depending on your brand of protein powder and amount of fruit), 37-44 grams of protein, and almost no fat. In a blender, mix: 1 cup nonfat plain yogurt 1 cup skim milk ½ - 1 cup frozen fruit (strawberries or raspberries are my favorite) 1 scoop protein powder (approx. 16 - 18 gms. of protein)
Healthy eating habits For the majority of people, a healthy diet is just a matter of following a few basic rules.
Water: More = Less? When you don't drink enough water you can feel bloated, because water is needed to eliminate extra sodium in your body. This excess sodium causes fluid retention which can usually be eliminated by drinking more water, not less. Lower your fat intake Drinking nonfat milk instead of whole milk greatly reduces your fat and calorie intake. One cup of whole milk has almost as much calories and saturated fat as five strips of bacon!! Oven Fries Cut a potato with the skin on into dinner fries, french fries, or ¼" chips and place on a lightly greased cookie sheet (a quick spray of Pam works great). Season with a little paprika, salt, pepper, or whichever spice you like, and bake at 400 deg. until the bottom of fries are golden brown (the top will usually develop bubbles about this time). Then turn on the broiler and broil until the top is golden. Yogurt Pudding Here’s a quick desert that's a lot like cold pudding and only takes a minute to make. Just stir together 1 cup of plain fat free yogurt and 1 scoop of your favorite protein powder….I’ve done it with both chocolate and vanilla. Depending on your protein powder, you’ll only end up with about 200-250 calories, and more than a third of your calcium needs for the day. Salad Dressing Salads can be such a great part of a healthy diet, but most people turn it into an un-healthy mess by piling on the dressing which is usually full of fat and too many calories. So, here are a couple of good ideas to keep that salad good for you. Try using salsa instead of dressing……it’s really low in calories, and adds a little zing to your salad. Or, sprinkle your salad with a little water, then add just a little dressing and mix it all up really well…..this will help spread the flavor over the salad better. With a little experimentation, you can sometimes find a non-fat or low calorie dressing that you like. Of course, when eating out, order your dressing on the side, and use the fork-dip method…..just dip the fork tines in the dressing, then stab your salad….you’ll get a little of the dressing’s flavor on each bite, and a little dressing will go a long way. Orange Cremesicle For a quick pre or post workout shake that tastes a lot like a cremesicle, shake up a scoop of vanilla protein powder in 1-2 cups of orange juice (adjust to fit your needs). Or, try chocolate protein powder in orange or strawberry/guava juice if you're a chocoholic like me.
EXERCISE
Lift weights to run faster. A study in the Journal of Applied Physiology found that 8 weeks of resistance training improved experienced runners' 5k times by 30 seconds. Pullups and Chinups When doing pullups or chinups, don't think about pulling yourself up, think about pulling your elbows down. The exercise will feel easier and you'll target the lats better. Reverse Crunches When you do reverse crunches or hanging knee raises, instead of simply raising your legs, round your back by rolling your hips and pelvis toward your chest (drawing the ribcage and pelvis closer together). Otherwise, you're mainly working your hip flexors. Squats and Deads for Abs Do squats and deadlifts to build your abs. Research shows that these two exercises force your abdominal muscles to do a significant amount of work to maintain your posture. Don't use weight machines exclusively A study at Georgia State University found that older adults using exercise machines improved their strength on the machines an average of 34 percent in 2 years. But their strength measures for everyday activities actually declined 3.5 percent.
4get it Too many people spend more time socializing in the gym than they do working out, so when I hear someone say "I don't have time to go to the gym today", I tell them "4get it!" GET in, GET busy, GET done, GET out. Keep the chatter and rest periods to a minimum---you’ll probably get a better workout and you’ll feel great about yourself for not skipping it. STAIR-CLIMBER DOs and Don'ts Do keep a straight back with
your head up and shoulders back. Benefits of Strength Training Increased metabolic rate (burn more calories at rest). Increased bone density (reduce risk of osteoporosis). Improved coordination, body awareness, and posture. Improved self-image (confidence). Improved physical appearance. Increase in muscle tissue. Reduced risk of injury. Shrugs Do not rotate, or roll, the shoulders when doing shrugs. Doing so will expose the shoulders to injury and you get no additional benefit from doing it. Just move the weight straight up and down. Do the movement slowly and under control with a pause and squeeze at the top. SPOTTING When you agree to spot somebody, you are accepting a great deal of responsibility. Don't take it lightly! Here are a few guidelines to follow:
Benefits of Cardiovascular Fitness Decreased weight for a lower body fat percentage. Reduced risk of cardiovascular disease. Improved appearance and self-image. Increased stamina and endurance. Lowered resting blood pressure. Reduced stress.
OVERTRAINING Overtraining occurs when you train your body beyond its ability to recover. If your body cannot recover from the last workout then it will be unable to adapt and unable to grow. Symptoms of overtraining include: 1. A higher-than-normal resting pulse 2. Illnesses become more frequent and last longer than usual 3. Muscle spasms while resting e.g. eyelid twitch etc. 4. Shaky hands 5. Loss of sleep 6. Loss of appetite 7. Unexpected and unexplained fatigue 8. Unintended weight loss 9. Very slow or non-existent gains in exercise poundage, or loss of strength and the use of reduced poundage in the gym. Solution: If you are overtraining on your current routine, first take a few days or a week off to let your body recover, then cut back on the number of workout days per week, exercises and/or number of sets. Avoid Lockout On most exercises, don't let your joints 'lock out'. This keeps the muscle under constant tension and reduce the risk of injury. Low Intensity Cardio Don't buy in to the myth that by doing low intensity cardio you’ll burn more fat than doing high intensity cardio---sounds like an excuse to be lazy to me. Whereas it is true that the percentage of calories coming from fat is higher, total calories burned will be lower….and for fat loss, isn’t it all about burning more calories? Exercising When Sick The question of whether to exercise when sick comes up often, so here's some general guidelines to go by:
Most importantly, use some common sense and listen to your body. Sex and Drugs and Exercise A couple of the hottest drugs on the market are for erectile dysfunction. These drugs work by increasing blood flow to the affected, or more precisely, the un-affected area.....but why not do the same thing naturally with exercise? Studies have shown that men who exercise vigorously are about half as likely to have erection problems as inactive men. It's also been shown that as a man gains weight, he becomes more susceptible to experiencing erectile dysfunction. Spot Reduction Spot reduction does not work, and doing hundreds of crunches will not make you lose the fat covering your abs. Think about it---if exercising a bodypart got rid of the fat in that area, then everyone you know that talks a lot would have a skinny little face. Miscellaneous STRETCHING Some studies indicate that slow static (passive) stretching may not be a good part of a proper warm-up before exercise, sporting events, etc. This type of stretching relaxes your muscles and can lead to injury or poor performance. Five to ten minutes of cardio will warm your muscles and get the blood flowing. You may want to do these types of stretches after you workout.
Consistency
Train when you should, eat when you should and rest when you should, but don't confuse consistency with obsession. If you miss a workout, skip a meal or indulge in some junk food, don't sweat it----just don't make a habit of it.
YOU JUST MIGHT BE A POWERLIFTER IF...... · You have trouble counting past 5. · You volunteer to mop the floor as an excuse to sniff the ammonia. · 2 out of 3 ain't bad. · You can multiply by 45 from memory. · You check your depth when sitting on the toilet. · You think that helping your neighbor move their piano is a "set". · You consider anything over a triple cardio. · You give yourself an audible rack command before hanging your clothes in your closet.Stay Motivated Keep inspirational pictures in places you see them regularly for motivation, dream of your ideal physique, take pictures so you can see improvements. Your Metabolism Is Like A Campfire You need to think of your metabolism as a campfire and calories like the wood you feed into that fire-----your fire will burn a lot hotter and burn more wood if you feed it small amounts throughout the day instead of throwing a huge log on it once or twice a day after it's died down. Phone Pal When making changes in your life such as starting an exercise program or changing your eating habits, it can help to have someone you can call for support---whether it's a friend or your trainer. When you feel like you want to cheat on your food intake or skip a workout, give your pal a call---most likely you'll actually talk yourself out of it even if you just get their voice mail. Vacation and Slacking Off Too often when people go on vacation or have a special event that they go to, they totally put their exercise and nutrition on hold. But, this is about your health isn’t it? Would you stop taking your heart medication or insulin just because you’re on vacation? I think not! You need to get your priorities in order and decide if your health or some temporary gratification is more important. Posture and Driving Here’s a great little tip for keeping your posture correct while driving. When you first get in your car, sit up straight and adjust your rear view mirror. If you notice after a little driving that you need to re-adjust your mirror, try re-adjusting your posture instead. Typically, you will start to slump a little and the result is you can’t see out of your rear view mirror as well as you did when you first adjusted it---most likely your mirror didn’t move and you just need to correct your posture. So, use your mirror to remind you to sit up straight----your back and neck will thank you. Get Fit To Play Whenever the weather starts getting nicer, people start thinking about getting involved in sports to get fit. But, this is really backwards thinking and can lead to injury. You should be getting fit to play sports, not playing sports to get fit. Once you are fit, sports can help you stay that way, but you need to train your body ahead of time to prepare it for the unique stresses it will be put under. Time Time seems to be the excuse everyone uses when they don’t eat right or exercise, but if you don’t mak time to do it now, you’ll really come up short on time at the end of your life. Make time now to get healthy and stay healthy, and you’ll more than make up for it by living a longer and more functional life. Cut Cancer Risk According to the American Council for Cancer Research, you can lower your risk of cancer by 20% by eating your 5 servings of fruits and vegetables a day. 20% not enough to get your attention? Then bump that up to as much as a 40% reduction by making the rest of your diet healthy, staying active, and maintaining a healthy weight.
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