We've always been told that cardio is the best way to build heart strengtg, but Belgian researchers have found that resistance training in addition to cardio builds your heart more than cardio alone.
Doctors had initially freared that the stress of static lifts would aggravate heart diseases but in reality, they found that the resistance training reduced levels of protein associated with heart failyre by 25%.
They also concluded that resistance training strenthens the wall of the heart.
Obviously, if you have any kind of heart condition you should talk to your doctor before beginning any strenuous workout program but do not be afraid of the weight room! Nice and easy does a body, and especially a heart, good!
Friday, February 29, 2008
Be SMART
One of the first thing personal trainers teach their clients is to have S.M.A.R.T. goals.
S.M.A.R.T. is the acronym for:
Specific
Measurable
Achievable
Realistic
Time-framed
If you follow these guidelines when coming up with fitness goals you will be better able to visualize where you want to be and as they say, when you can visualize something, it is easier to achieve.
Write down your goal, detailing the S.M.A.R.T. principles. For instance, your goal could be to lose 10 pounds of fat in 7 weeks. This goal, although fairly specific, still is not S.M.A.R.T. enough. Saying "I will reach my goal by working out 4 days a week and aim to lose 1.5 pounds of fat per week" is a better goal. This goal is measurable and allows you to check your progress and make changes as needed before it's too late.
If this is the first thing trainers learn in the PT handbook, then it's good enough for me.
S.M.A.R.T. is the acronym for:
Specific
Measurable
Achievable
Realistic
Time-framed
If you follow these guidelines when coming up with fitness goals you will be better able to visualize where you want to be and as they say, when you can visualize something, it is easier to achieve.
Write down your goal, detailing the S.M.A.R.T. principles. For instance, your goal could be to lose 10 pounds of fat in 7 weeks. This goal, although fairly specific, still is not S.M.A.R.T. enough. Saying "I will reach my goal by working out 4 days a week and aim to lose 1.5 pounds of fat per week" is a better goal. This goal is measurable and allows you to check your progress and make changes as needed before it's too late.
If this is the first thing trainers learn in the PT handbook, then it's good enough for me.
Thursday, February 28, 2008
Another Reason to Hit the Gym
The world discriminates against overweight people. We may not want to hear this, but we know it's true. We probably are guilty of it ourselves, if we're really honest.
A new study by Wayne State University in Detroit has also found that potential employers are guilty of this discrimination. So, if you're looking to get a new job, you may want to start working out as part of your preparation.
Employers subconsciously associated certain stereotypes with overweight job candidates, including laziness, sloppiness, untidiness and lack of self-discipline and control. Ouch. These can be completely unfair stereotypes, but knowledge is power and if you're applying for a job, it can't hurt to keep this study in mind.
A new study by Wayne State University in Detroit has also found that potential employers are guilty of this discrimination. So, if you're looking to get a new job, you may want to start working out as part of your preparation.
Employers subconsciously associated certain stereotypes with overweight job candidates, including laziness, sloppiness, untidiness and lack of self-discipline and control. Ouch. These can be completely unfair stereotypes, but knowledge is power and if you're applying for a job, it can't hurt to keep this study in mind.
Fat Vs. Muscle
We've all heard that when you're working on getting fit you should ignore the scale.
After all someone whoweighs 140 pds and has 15% bodyfat looks completely different than someone who weighs 140 pds and has 30% bodyfat. Why? Because muscle weighs more than fat, but takes up a lot less space.
I came across this photo earlier today and had to post it. There's nothing quite like seeing something in front of you to help you understand it better.
Wednesday, February 27, 2008
Help is Just 5 Digits Away
Have you ever been in a restaurant or cafe and wondered how many calories were in that salad or iced latte?
Now you can find out by texting the restaurant's name and menu item to DIET1 (34381). The free service is part of Diet.com's new Nutrition on the Go program.
The program's database currently contains more than 36,000 menu items from more than 1,700 restaurants.
How can you refuse free help!
Now you can find out by texting the restaurant's name and menu item to DIET1 (34381). The free service is part of Diet.com's new Nutrition on the Go program.
The program's database currently contains more than 36,000 menu items from more than 1,700 restaurants.
How can you refuse free help!
Alternative Dieting
A new diet called "The Alternate-Day Diet" by plastic surgeon James B. Johnson has people talking.
The diet allows you to eat whatever you want every-other day as long as you cut your calories by 30 % the other days. So, on Sunday, Tuesday, Thursday and Saturday you can eat fish and chips, as long as you have soup and salad on Monday, Wednesday and Friday?
Sound dubious? Well, the book follows animal studies that show that mice and primates that are fed every other day experience profound health benefits. This alternate eating plan may alter the development or progression of age-related diseases such as cancer, diabetes, Alezheimer's, heart disease and more.
According to a study published in the October 2007 issue of the Journal of Lipid Research also revealed that fasting or even eating half as much as normal on alternate days may shrink fat cells and in turn could protect against obesity and Type 2 diabetes.
An extra bonus of the diet is that it activates a genetic mechanism callerd SIRT1. This "longevity gene" has been shown to promote the long-term survival of irreplaceable cells, which in turn contributes to extended life.
Here's how the plan works. On a typical non-diet day, you can eat whatever you want, up to about 2700 caolries. Then, on the following diet day, you would have half of a protein shake for breakfast and lunch, a piece of fruit as a snack and a salad with broth-based soup for dinner. This is roughly 500-600 calories.
Proponents of the diet say this could prevent boredom. Let's face it, most of us could get through a day of dieting if we knew we could eat whatever we wanted the next day.
Obviously, as with all eating plans, this one can be abused. Lets face it, if you eat 5000 calories on your non-diet days, there's no way you're going to be able to make up for those calories on your diet days, and you would probably be putting a lot of fat, sodium and cholestoral in your system. So the key with this, as with anything is moderation.
I'm not suggesting that any diet is perfect or a quick fix for weight loss, but I found this one interesting and thought it's worth reading about.
The diet allows you to eat whatever you want every-other day as long as you cut your calories by 30 % the other days. So, on Sunday, Tuesday, Thursday and Saturday you can eat fish and chips, as long as you have soup and salad on Monday, Wednesday and Friday?
Sound dubious? Well, the book follows animal studies that show that mice and primates that are fed every other day experience profound health benefits. This alternate eating plan may alter the development or progression of age-related diseases such as cancer, diabetes, Alezheimer's, heart disease and more.
According to a study published in the October 2007 issue of the Journal of Lipid Research also revealed that fasting or even eating half as much as normal on alternate days may shrink fat cells and in turn could protect against obesity and Type 2 diabetes.
An extra bonus of the diet is that it activates a genetic mechanism callerd SIRT1. This "longevity gene" has been shown to promote the long-term survival of irreplaceable cells, which in turn contributes to extended life.
Here's how the plan works. On a typical non-diet day, you can eat whatever you want, up to about 2700 caolries. Then, on the following diet day, you would have half of a protein shake for breakfast and lunch, a piece of fruit as a snack and a salad with broth-based soup for dinner. This is roughly 500-600 calories.
Proponents of the diet say this could prevent boredom. Let's face it, most of us could get through a day of dieting if we knew we could eat whatever we wanted the next day.
Obviously, as with all eating plans, this one can be abused. Lets face it, if you eat 5000 calories on your non-diet days, there's no way you're going to be able to make up for those calories on your diet days, and you would probably be putting a lot of fat, sodium and cholestoral in your system. So the key with this, as with anything is moderation.
I'm not suggesting that any diet is perfect or a quick fix for weight loss, but I found this one interesting and thought it's worth reading about.
Go Crack an Egg
New research has shown that eggs help cut calorie intake and can increase weight loss.
Researchers at Wayne State University in Detroit divided a group of obese and overweight women into two groups. One group was given an egg breakfast and the other was given a bagel-based breakfast, both with the equal amount of calories. The women who ate the eggs said they felt fuller and actually ate lass food within the following 24 hours.
Another study at the Louisiana State University found that overweight and obese women who ate two eggs for breakfast lost more weight than women who ate a similar breakfast without eggs but of equal calories.
Monday, February 25, 2008
Before You Commit
If you haven't already joined a gym, here are some guidelines to help you make a better informed decision. Although a gym is not crucial to your fitness regimen, they can be helpful. At the same time, they can be very expensive and, if you join the wrong gym, can even impede your fitness journey.
So if you haven't already joined a gym, here are some guidelines to help you make a better-informed decision.
1. Try before you buy - Most gyms offer free trials or inexpensive day-passes. Take advantage of these offers to try out the gym, including all the equipment you would normally use. You should try the gym at the time you would usually go if you were a member.
Also use your time at the gym to monitor how busy it is and if the equipment you want is readily available. Just as important: watch the other patrons. Do they look like they're serious about working out, or is everyone walking around with makeup? Joining a gym where people actually work out will motivate you to workout yourself.
2. Beware of contracts - Most gym contracts lock you in to 12-month contracts so you are stuck paying for a full year even if you stop going after 2 weeks. If you can, go for shorter contracts or no contract at all, at least until you are sure that you are committed to working out and to this gym in particular.
3. Convenient location - Joining a gym that is convenient to either your home or workplace (or better-yet both). If a gym is easy and quick to get to, you are more likely to go.
4. Amenities - If you are interested in group classes or personal training, look into what is available at the gyms you are considering and the costs of these extras.
So if you haven't already joined a gym, here are some guidelines to help you make a better-informed decision.
1. Try before you buy - Most gyms offer free trials or inexpensive day-passes. Take advantage of these offers to try out the gym, including all the equipment you would normally use. You should try the gym at the time you would usually go if you were a member.
Also use your time at the gym to monitor how busy it is and if the equipment you want is readily available. Just as important: watch the other patrons. Do they look like they're serious about working out, or is everyone walking around with makeup? Joining a gym where people actually work out will motivate you to workout yourself.
2. Beware of contracts - Most gym contracts lock you in to 12-month contracts so you are stuck paying for a full year even if you stop going after 2 weeks. If you can, go for shorter contracts or no contract at all, at least until you are sure that you are committed to working out and to this gym in particular.
3. Convenient location - Joining a gym that is convenient to either your home or workplace (or better-yet both). If a gym is easy and quick to get to, you are more likely to go.
4. Amenities - If you are interested in group classes or personal training, look into what is available at the gyms you are considering and the costs of these extras.
Bands Really Do Rock
I love resistance bands.
Before I went on vacation last year I bought a set of bands for under $20. During my trip, I was able to train in my room without hassle and I got a good, solid workout every day.
Still, there are those who think that bands can't possibly compare to training using actual weights. Well, those people would be wrong. (At least for the average person)
Prevention Magazine recently conducted a study in which women exercised using a variety of methods including weights, resistance bands, Pilates, yoga and body-weight exercises such as push ups.
After 12 weeks, the women using the resistance bands dropped 18% more weight than the other groups (an average of 6 pounds) and lost 30% more inches off their stomachs, hips, arms and thighs (an average of 15 inches).
Now obviously power builders will likely benefit from super-heavy weights and would be less likely to get the same type of workout from bands. But, they would still get a great workout and for the rest of us, there is no benefit to free weights other than extra variety.
Considering convenience, cost-efficiency and overall results, bands really do rock!
Best Butt Move
I know I'm not the only one in search of the perfect butt. Along with the perfect abs, the perfect butt is one of the top reason women grunt in the gym. So it's not surprising that I'm always looking for better, more intense workouts to get me to my rear into top form.
Well, it turns out the best exercise is also one of the simplest: Hip extensions! According to studies that measure muscle twitch with different exercises, hip extensions cause more contractions in your glutes than any other exercise.
Get down on your hands and knees, keeping abs tight. Lift one leg up at a 90 degree angle so that the bottom of your raised foot is parallel to the ceiling. Bring your foot down slowly to the starting position without having the knee touch the floor and begin again.
One you have done a good number of reps on one leg, switch sides.
I have found that you need to do at least 20-30 reps to get a good burn, but make sure you are still able to keep your back and head straight so that you're not overextending your back.
To raise the intensity, add ankle weights or put a small dumbbell behind your bent knee for resistance.
Max your Metabolism
Wouldn't we all love to have a super-fast metabolism?
Burning calories naturally is so much easier than dieting or sweating it out on a treadmill.
Well, even though we're not all blessed with naturally rapid metabolisms, there are things that can be done to boost your metabolism. Here are some you know and some you may have never heard of.
At Home
1. Eat more frequently - Studies show those who ate 5-6 meals throughout the day burned more fat than those who ate the same amount of calories over 3 meals.
2. Eat more protein - Your body has a harder time processing protein so eating more protein actually increases your resting metabolic rate.
3. Green Tea to go - Taking a green tea extract supplement 3 times throughout the day can increase your resting metabolic rate by 4%.
4. Drink water - Researchers have found that drinking 500 ml of water actually boosts your metabolism by 30% over the next 60 minutes.
At The Gym
1. Keep sweating - The longer your cardio session, the longer your metabolism will stay revved up.
2. Lift heavy - Lifting heavier weights for fewer reps (6-8) raises your metabolism more than using light weights for more reps.
3. Go for the Compound - Compound exercises, which use more than one muscle group, actually raise your resting metabolic rate by up to 50% more than isolated exercises that focus on one muscle group. So go for squats instead of leg presses.
4. Take a short breath - Taking shorter rests between your sets also boosts your metabolism. Studies show that resting 30 seconds between sets raises your resting metabolic rate 50% more than if your rest 3 minutes between your sets.
Burning calories naturally is so much easier than dieting or sweating it out on a treadmill.
Well, even though we're not all blessed with naturally rapid metabolisms, there are things that can be done to boost your metabolism. Here are some you know and some you may have never heard of.
At Home
1. Eat more frequently - Studies show those who ate 5-6 meals throughout the day burned more fat than those who ate the same amount of calories over 3 meals.
2. Eat more protein - Your body has a harder time processing protein so eating more protein actually increases your resting metabolic rate.
3. Green Tea to go - Taking a green tea extract supplement 3 times throughout the day can increase your resting metabolic rate by 4%.
4. Drink water - Researchers have found that drinking 500 ml of water actually boosts your metabolism by 30% over the next 60 minutes.
At The Gym
1. Keep sweating - The longer your cardio session, the longer your metabolism will stay revved up.
2. Lift heavy - Lifting heavier weights for fewer reps (6-8) raises your metabolism more than using light weights for more reps.
3. Go for the Compound - Compound exercises, which use more than one muscle group, actually raise your resting metabolic rate by up to 50% more than isolated exercises that focus on one muscle group. So go for squats instead of leg presses.
4. Take a short breath - Taking shorter rests between your sets also boosts your metabolism. Studies show that resting 30 seconds between sets raises your resting metabolic rate 50% more than if your rest 3 minutes between your sets.
Thursday, February 21, 2008
BMI = Basically Meaningless Information
Many of you may have used calculators to find out your BMI but this widely-believed standard of measuring health is outdated and even incorrect.
To find your Body Mass Index, you calculate your bodyweight in kilograms by your height in metres squared. A BMI between18-25 is considered optimal, anything hire than 25 is seen as overweight, and a number above 30 is obese.
Unfortunately, the calculation is overly simple and doesn’t take into account whether your body weight comes from fat or muscle. Obviously someone with a BMI of 24 and a high body fat percentage is a lot less healthy than someone with an equal BMI and a low body fat percentage. (Don’t forget that muscle weighs more than fat).
Health experts are instead turning to waist circumference measurements and hip-to-waist ratios to determine people’s health. The argument is that body fat that is centred near your mid-section is more likely to be associated to health risks than fat that is stored elsewhere in the body. A larger waistline is associated with increased risk of high blood pressure, Type 2 diabetes and certain cancers. It also increases mortally rates.
You can determine your waist circumference by measuring around your bare stomach, just above your hip bone. Make sure you exhale before recording your measurement.
Men with a waist circumference greater than 102 centimetres (40 inches) and women with a measurement higher than 88 centimetres (35 inches) are believed to be at risk for heart disease and associated illnesses.
There you have it, a simple test that can determine your health risks with no calculator required.
To find your Body Mass Index, you calculate your bodyweight in kilograms by your height in metres squared. A BMI between18-25 is considered optimal, anything hire than 25 is seen as overweight, and a number above 30 is obese.
Unfortunately, the calculation is overly simple and doesn’t take into account whether your body weight comes from fat or muscle. Obviously someone with a BMI of 24 and a high body fat percentage is a lot less healthy than someone with an equal BMI and a low body fat percentage. (Don’t forget that muscle weighs more than fat).
Health experts are instead turning to waist circumference measurements and hip-to-waist ratios to determine people’s health. The argument is that body fat that is centred near your mid-section is more likely to be associated to health risks than fat that is stored elsewhere in the body. A larger waistline is associated with increased risk of high blood pressure, Type 2 diabetes and certain cancers. It also increases mortally rates.
You can determine your waist circumference by measuring around your bare stomach, just above your hip bone. Make sure you exhale before recording your measurement.
Men with a waist circumference greater than 102 centimetres (40 inches) and women with a measurement higher than 88 centimetres (35 inches) are believed to be at risk for heart disease and associated illnesses.
There you have it, a simple test that can determine your health risks with no calculator required.
Wednesday, February 20, 2008
Calculating Fitness
I’m always looking for new ways to calculate my fitness levels; How many calories am I putting into my body; how many I’m sweating out…
I’ve just found an amazing website www.caloriesperhour.com. It includes a food calculator for foods from grocery stores, fast food chains and restaurants.
Even better, it also has an activity calculator that tells you how many calories you burn doing an activity. Their database is extensive and includes everything from playing the accordion to doing Yoga. (who knew waxing your car burned so many calories).
There’s weight loss calculator that calculates the time and daily calorie loss required to reach your goal weight.
The site is definitely worth adding to your favourites list, right under everythingfit.blogspot.com.
I’ve just found an amazing website www.caloriesperhour.com. It includes a food calculator for foods from grocery stores, fast food chains and restaurants.
Even better, it also has an activity calculator that tells you how many calories you burn doing an activity. Their database is extensive and includes everything from playing the accordion to doing Yoga. (who knew waxing your car burned so many calories).
There’s weight loss calculator that calculates the time and daily calorie loss required to reach your goal weight.
The site is definitely worth adding to your favourites list, right under everythingfit.blogspot.com.
Wednesday, February 6, 2008
Don’t Quit Now
Irregular exercise may actually cause you to gain weight, and the fat gained during an exercise hiatus can be tough to shed when you resume your exercise routine later.
A new study conducted at the Lawrence Berkeley National Laboratory found that runners who decreased their running distance from five to zero miles per week gained four times as much weight as those who decreased their distance from 25 to 20 miles per week. They also found that those same people who started running after an exercise layoff didn’t lose weight until their mileage exceeded 20 miles per week in men and 10 miles per week in women.
Yikes, if that doesn’t keep you from skipping your next workout, I don’t know what will.
A new study conducted at the Lawrence Berkeley National Laboratory found that runners who decreased their running distance from five to zero miles per week gained four times as much weight as those who decreased their distance from 25 to 20 miles per week. They also found that those same people who started running after an exercise layoff didn’t lose weight until their mileage exceeded 20 miles per week in men and 10 miles per week in women.
Yikes, if that doesn’t keep you from skipping your next workout, I don’t know what will.
Whole Grains Make For Skinny Waists
Diets high in whole grains help achieve significant weight loss, not to mention reduce the risk of diabetes and cardiovascular disease, but they also help get rid of that stubborn belly fat.
Penn State researchers divided a group of 50 obese adults into 2 groups. One was told to focus on foods that had whole grains as the first ingredient and the second group was told to eat refined grains.
Both groups were also encouraged to participate in moderate physical activity.
At the end of the 12 week study, both groups lost an average of 8-11 pounds but the group that ate the whole grain saw a significantly higher amount of weight loss in the abdominal region.
Penn State researchers divided a group of 50 obese adults into 2 groups. One was told to focus on foods that had whole grains as the first ingredient and the second group was told to eat refined grains.
Both groups were also encouraged to participate in moderate physical activity.
At the end of the 12 week study, both groups lost an average of 8-11 pounds but the group that ate the whole grain saw a significantly higher amount of weight loss in the abdominal region.
Pumping Yourself Thin
Weight training is even better for weight loss than most people realized.
A study at Boston University confirmed that resistance training is just as significant in helping overweight people lose fat as endurance or cardio training.
Your body is made up of two types of muscle fibre.
Cardio training increases the type of type I muscle fibres, while weight training increases type II fibres.
An increase in type II muscle mass can reduce body fat, help drop body weight and reduce the risk of adult diabetes.
This leads to another reason to train with weights, especially as you age. Beyond the age of 30, humans loose approximately 6 pounds of muscle mass per decade and most of that drop occurs with the type II muscle. With less muscle mass, it is harder to lose weight as you age so it becomes increasingly more important to re-build that muscle and the only way to do that is through weight training.
A study at Boston University confirmed that resistance training is just as significant in helping overweight people lose fat as endurance or cardio training.
Your body is made up of two types of muscle fibre.
Cardio training increases the type of type I muscle fibres, while weight training increases type II fibres.
An increase in type II muscle mass can reduce body fat, help drop body weight and reduce the risk of adult diabetes.
This leads to another reason to train with weights, especially as you age. Beyond the age of 30, humans loose approximately 6 pounds of muscle mass per decade and most of that drop occurs with the type II muscle. With less muscle mass, it is harder to lose weight as you age so it becomes increasingly more important to re-build that muscle and the only way to do that is through weight training.
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