Friday, September 30, 2011

Following a Cardio Plan for Weight Loss

1 of 7 in Series: The Essentials of Healthy Cardio Weight Loss

If your goal is permanent fat loss, you need to burn enough calories to make a significant impact. Here's why: In order to lose a pound in one week, you need to create a 3,500-calorie deficit; in other words, you need to burn off 3,500 more calories than you eat. A 30-minute power walk on flat ground burns about 120 calories. So, to burn off 1 pound of fat by walking, you'd have to hoof it for more than 2 hours a day.

Don't worry — no one should suggest that you exercise two hours every day! The best way to lose fat is to create a calorie deficit by burning calories through exercise and cutting calories you eat. (For information about keeping track of calories, see Counting Calories for Weight Loss.) For example, over the course of a week, you may cut 250 calories per day by switching from mayo to mustard on your sandwich at lunch and snacking on light yogurt instead of Fruit-on-the-Bottom. Meanwhile, you could burn an extra 250 calories a day by taking a one-hour walk or a half-hour jog.

Cardio exercise is only one part of a weight-loss plan. You also need to revamp your eating habits and embark on a weight-training program. Also, keep in mind that losing weight is not as easy as it sounds on TV diet commercials. It takes a lot more commitment than just drinking that delicious shake for breakfast. And it takes time. Don't try to lose more than 1/2 pound to 1 pound each week, and don't eat fewer than 1,200 calories per day (preferably more). On a super-low-calorie diet, you deprive your body of essential nutrients, and you have a tougher time keeping the weight off because your metabolism slows down. Realize, too, that genetics plays a large role in weight loss. It's easier for some people to lose weight than it is for others.

Here are some general cardio guidelines for weight loss. We suggest that you consult a registered dietitian and certified fitness trainer to come up with a plan best suited to your specific goals and schedule.

How often you need to do cardio for weight loss

Here's the cold, hard truth: You probably need to do five or six workouts a week.

How long your workouts should last for weight loss

Here's another dose of reality: You should aim for at least 45 minutes of exercise, a mix of cardio and strength training, six days per week. Again, you don't need to do all this sweating at once, but for the pounds to come off, the calories you burn need to add up.

How hard you need to push for weight loss

To make a serious dent in your fat-loss program, work out in your target zone most of the time. But keep in mind: If you're pretty darned "deconditioned," as the politically correct like to say, even exercising at 50 percent of your maximum heart rate can help build up your fitness level.

You may have heard that exercising at a slow pace is more effective for weight loss than working out more intensely. In fact, many cardio machines have "fat burning" programs that keep you at a slow pace. But this is misleading. As it turns out, the concept of a fat-burning zone is no more real than the Twilight Zone.

During low-intensity aerobic exercise, your body does use fat as its primary fuel source. As you get closer to your breaking point, your body starts using a smaller percentage of fat and a larger percentage of carbohydrates, another fuel source. However, picking up the pace allows you to burn more total calories, as well as more fat calories.

Here's how: If you go in-line skating for 30 minutes at a leisurely roll, you might burn about 100 calories — about 80 percent of them from fat (so that's 80 fat calories). But if you spend the same amount of time skating with a vengeance over a hilly course, you might burn 300 calories — 30 percent of them from fat (that's 90 fat calories). So at the fast pace, you burn more than double the calories and 10 more fat calories.

Of course, going faster and harder is not always better. If you're just starting out, you probably can't sustain a faster pace long enough to make it worth your while. If you go slower, you may be able to exercise a lot longer, so you'll end up burning more calories and fat that way.

Which activities burn the most calories

"Maximize your workout and burn over 1,000 calories per hour!" That's a claim you may see in advertisements for treadmills, stair-climbers, and other cardio machines. And it's true. You can burn 1,000 calories per hour doing those activities — if you crank up the machine to the highest level and if you happen to have bionic legs. If you're a beginner, you'll last about 30 seconds at that pace, at which point you will have burned 8.3 calories, and the paramedics will be scooping you off the floor and hauling your wilted body away on a stretcher.

There's a better approach to calorie burning: Choose an activity that you can sustain for a good while — say, at least 10 or 15 minutes. Sure, running burns more calories than walking, but if running wipes you out after a half mile or bothers your knees, you're better off walking.
Table 1 gives calorie estimates for a number of popular aerobic activities. The number of calories you actually burn depends on the intensity of your workout, your weight, your muscle mass, and your metabolism. (Calculate how your metabolism works in How to Measure Your Metabolic Rate.) In general, a beginner is capable of burning 4 or 5 calories per minute of exercise, while a very fit person can burn 10 to 12 calories per minute.

The table includes a few stop-and-go sports such as tennis and basketball. Activities like these are not aerobic in the truest sense, but they can still give you a great workout and contribute to good health and weight loss. The numbers in this chart apply to a 150-pound person. (If you weigh less, you'll burn a little less; if you weigh more, you'll burn a little more.)
Table 1: Calories Burned during Popular Activities
Activity 15 min. 30 min. 45 min. 60 min.
Aerobic dance 171 342 513 684
Basketball 141 282 432 564
Bicycling at 12 mph 142 283 425 566
Bicycling at 15 mph 177 354 531 708
Bicycling at 18 mph 213 425 638 850
Boxing 165 330 495 660
Circuit weight training 189 378 576 756
Cross-country skiing 146 291 437 583
Downhill skiing 105 210 315 420
Golf (carrying clubs) 87 174 261 348
In-line skating 150 300 450 600
Jumping rope, 60-80 skips/min. 143 286 429 572
Karate, tae kwon do 180 360 540 720
Kayaking 75 150 225 300
Racquetball 114 228 342 456
Rowing machine 104 208 310 415
Running 10-minute miles 183 365 548 731
Running 8-minute miles 223 446 670 893
Ski machine 141 282 423 564
Slide 152 304 456 608
Swimming freestyle, 35 yds/min. 124 248 371 497
Swimming freestyle, 50 yds/min. 131 261 392 523
Tennis, singles 116 232 348 464
Tennis, doubles 43 85 128 170
VersaClimber, 100 ft./min. 188 375 563 750
Walking, 20-minute miles, flat 60 120 180 240
Walking, 20-minute miles, hills 81 162 243 324
Walking, 15-minute miles, flat 73 146 219 292
Walking, 15-minute miles, hills 102 206 279 412
Water aerobics 70 140 210 280

Tuesday, September 13, 2011

Work Your Abs in Just 15 Minutes

Tone and strengthen your abdominal muscles with 8 quick exercises.

Warm-up: Cat-Camel
After the warm-up, do each exercise once; work your way up to two sets. Finish with the cooldown.

Start on all fours with hands directly beneath shoulders and knees below hips (top illustration). Exhale and contract your abdominal muscles, rounding your spine up to the ceiling (bottom illustration). Tuck in your chin slightly and hold for 10 to 15 seconds. Next, exhale and arch your lower back and draw your chest and head upward; hold for 10 to 15 seconds. Return to the starting position and repeat the full move five to eight times.

Move 1: Bird-Dog
To work your six-pack area and back, remain on all fours and tighten your abdominal muscles, keeping your spine and neck in a neutral position; you should be looking at the floor (top illustration). Slowly extend your left leg behind you while reaching your right arm forward (bottom illustration). Keep your hips and shoulders square and make sure your lower back doesn’t arch. Hold for five seconds. Slowly return to the starting position and do the move on the opposite side. Complete 5 to 10 repetitions on each side.

Move 2: Stability-Ball Crunch
Strengthen your abs and obliques by sitting on a large ball with your feet flat on the floor (top illustration). Walk your feet forward, letting your entire back rest on the ball and keeping your thighs parallel to the floor. Cross your arms over your chest and slightly tuck in your chin (bottom illustration). Contract your abs and exhale as you raise your torso about 45 degrees. Pause, then lower, inhaling as you go. If you feel unstable, move your feet farther apart. Repeat 8 to 12 times.

Move 3: Front Plank
Lie on your stomach with arms bent, palms and forearms on the ground, fingers pointed forward, legs extended, and toes tucked under (top illustration). Work your back and abs by contracting your core muscles and slowly lifting your entire torso off the floor, keeping palms, forearms, and toes on the ground (bottom illustration). Avoid arching your lower back, hiking your hips upward, or shrugging your shoulders (in other words, cheating). Hold for 10 to 30 seconds, gradually building up to one minute.

Move 4: Bicycle
Lie on your back with fingertips behind ears, legs in the air, and knees pulled toward chest (top illustration). Target your sides and entire ab area by contracting as you lift your shoulder blades off the ground. Straighten your right leg at a 45-degree angle and rotate your upper body to the left, bringing the right elbow toward the left knee (bottom illustration). Switch sides by straightening your left leg, bending your right leg, and bringing the left elbow to the right knee. Alternate sides in a pedaling motion. Complete 8 to 12 full reps.

Move 5: Side Plank
Turn onto your right side with your legs extended and your feet and hips resting on the ground and stacked on top of each other (top illustration). Place your right elbow directly under your shoulder to prop up your torso, and align your head with your spine. Gently contract your core and lift your hips and knees off the floor; this strengthens your sides and deep ab muscles (bottom illustration). Hold for 10 to 30 seconds, gradually working up to a minute, and return to the starting position. Roll onto the other side and repeat.

Move 6: Reverse Crunch
To strengthen the entire ab area, lie on your back and extend your arms out to the side, or keep your hands behind your head if that’s more comfortable (top illustration). Raise your knees and feet so they create a 90-degree angle. Contract your abdominals and exhale as you lift your hips off the floor with control; your knees will move toward your head (bottom illustration). Try to keep your knees at a right angle. Inhale and slowly lower. Repeat 8 to 12 times.


Cooldown: Cobra
Lie on your stomach with your hands underneath your shoulders and your fingers pointing forward (top illustration). Keep your neck long. Gently exhale and lift your chest and torso upward to stretch your abdominals (bottom illustration). Press your hips into the ground. Hold for 15 to 30 seconds, breathing evenly, then slowly lower back to the floor.

Thursday, September 8, 2011

Great Ways to Stick to your Workout


Description: http://www.womenshealthmag.com/themes/womenshealth/images/bg_viewcate_list_top_li.png
Dress the part
You know how when you get new shirt or dress, you're in a better mood to go out on a Saturday night? Well, the same can apply to working out. Putting on the same sweats and sports bra day after day can get old fast and become just another reason not to motivate. So once a month, treat yourself to a new piece of fitness fashion. Before you know it, you'll be in such great shape, you'll find yourself in the dressing room trying on those itty bitty Spandex shorts you swore you'd never be caught dead in. Because damn, you look good in them.

Buddy up
You've no doubt heard it before: Having a friend to work out makes you more apt to stick to your fitness plan. So do it. And for extra motivation, make a pact: Each one of you sets up an "I'm lazy" jar. Then, whenever someone bails, she has to put $5 in her jar. When her jar gets up to $20 (four missed workouts), she has to buy you a gift with the dough. And vice versa.

Keep your iPod fresh
There's nothing worse than going through an hour-long workout in silence. Except maybe suffering through bad music that the gym blasts over their speakers. Or the same old music that you've had on rotation on your iPod for weeks. So create a high-energy playlist of stuff you like on your iPod--and remember to change it up every week to stay motivated

Steer clear of the scale
Fitness experts will tell you not to weigh yourself regularly--when you build muscle, your poundage may go up before it goes down, which can be frustrating and motivation killing. If you know that, then you probably already tossed your own scale out the window. Yet there it is, the mother of all scales, mocking you in the locker room at the gym. This one, you can't get rid of. So just treat it like a cheesecake: If you must indulge, do it only once in a great while. Like, once every eight weeks.

Shake things up
Most gyms offer group classes in everything from yoga, to spinning, to hip-hop to African dance. Tell yourself you'll try one new thing every week, to break up your normal routine. Yeah, you may end up hating belly dancing, but by the time you're at home saying, "I hated that belly dancing class," you'll have 60 minutes of cardio under your belt.

Make it cost you
Even if you already have a routine and know which machines to use and how, pay for a personal trainer. Since most of them charge you if you cancel last minute, you’ll be less inclined to recline on the sofa watching Wife Swap instead of hitting the gym like you’d planned. Sure, times are tough for most of us financially. But that means you should be cutting back on unnecessary costs—and your health doesn’t fit the bill.

Rise to the occasion
Literally. Get up an hour earlier three days a week and work out first thing in the morning, before work. If you plan to go after work, it's a lot easier to tell yourself you had an especially exhausting day and throw in the towel.

Have a "lazy day" backup plan
Invest in the basics for a quick at-home workout: an exercise mat and two 5-pound free weights. That way, when you really don't feel like making the trip to the gym, you'll have the resources to spend 30 minutes flexing your muscles at home. Even if you do fewer crunches, lunges, and bicep curls at home, it's better than skipping out on your workout altogether.

Bribe yourself
It's always easier to get through something you don't want to do when you have something to look forward to after. On weekends, plan something fun post-workout. Tell yourself you'll stop for a pedicure on the way home from the gym, or plan a girls' night out for that evening. That way, the gym will be just a stop on the way to something else you're actually looking forward to.


Friday, September 2, 2011

Why Eating a Low-Fat Diet Doesn’t Lead to Weight Loss

Posted By Mark Hyman, MD On June 16, 2010 @ 2:29 pm In Articles,UltraWellness Library
 
[1]DESPITE THE COMMON observation that obesity runs in families, genetic research shows that the habits you inherit from your family are more important than the genes you inherit. Obesity genes account for only five percent of all weight problems. Then, we have to wonder, what causes the other 95 percent of weight problems?
We are seeing an epidemic of obesity in America today. It is the single most important public health issue facing us. If genes do not account for obesity, perhaps it is our high-fat diet that is to blame. That has been the common belief in our society since nutritional low fat guidelines were pushed upon us in the 1970′s. It seems logical that eating fat makes you fat. Fat contains nine calories per gram, so it would seem that eating more fat (and more calories) would make you gain weight. But that’s not what the science reveals.
After you eat a high-carbohydrate meal, your insulin spikes and your blood sugar plummets — making you very hungry. That is why you crave more carbs, more sugar and eat more the whole day.
Pioneering research by Harvard Medical School’s David Ludwig reveals the reason that low-fat diets do not work — and identifies the true cause of obesity for most Americans. Dr. Ludwig’s research explains the real reasons 70 percent of Americans are overweight. In the 1980′s not one state had an obesity rate over 20 percent. In 2010, ONLY one state has an obesity rate UNDER 20 percent. This is not a genetic problem.

What the Research Tells Us about Dietary Fat
In a study published in the Journal of the American Medical Association (i [2]) Dr. Ludwig correctly points out that careful review of all the studies on dietary fat and body fat — such as those done by Dr. Walter Willett of the Harvard School of Public Health — have shown that dietary fat is not a major determinant of body fat.

Let me repeat that.

Dietary fat is not a major determinant of body fat.
The Women’s Health Initiative, which is the largest clinical trial of diet and body weight, found that 50,000 women on low-fat diets had no significant weight loss. Yet another study looked at people who followed four different diets for 12 months — and found no dramatic differences between those who followed low-fat, low-carb and very- low-carb diets.
The question then is, why aren’t we seeing any significant effects or differences from these various diets? The main reason, Dr. Ludwig suggests, is that we are looking for answers in the wrong place.

The future of treating obesity and weight is in personalizing our approach. This is the approach I wrote about in my book UltraMetabolism. It’s called nutrigenomics. It is the science of how we can use food to influence our genes and personalize our approach to health, and it is the science my practice is based on. Let me share how I diagnose and treat obesity.

A Better Way to Diagnose and Treat Obesity
Over the last 15 years, I have tested almost every one of my patients using a test that most doctors never use. In fact, it is even harder to find in the research, except in this pioneering work by Dr. Ludwig.

This test is cheap, easy to do and it is probably the most important test for determining your overall health, the causes for obesity, and your risk of diabetes, heart disease, cancer, Alzheimer’s and premature aging. Yet it is a test your healthcare provider probably does not perform, does not know how to interpret and often thinks is useless.

Thankfully, Dr. Ludwig’s research brings this critical method of diagnosing the cause of obesity and disease to the forefront. You see, in two recent studies, he found that the main factor that determines changes in body weight and waist circumference (also known as belly fat) is how your body responds to any type of sugar, carbohydrate or glucose load.

The most important test to determine this doesn’t measure your blood sugar or cholesterol. It tests your insulin level. You have to check it after drinking a sugary beverage that contains 75 grams of glucose. This test has shown me more about my patients than any other test. It helps me personalize and customize a nutritional approach for them.

And its usefulness is now being borne out in this research by Dr. Ludwig and his colleagues. In one study, for example, Dr. Ludwig and his colleagues followed 276 people for six years.(ii [3]) They performed a glucose tolerance test at the beginning of the study and looked at insulin concentrations 30 minutes after the people consumed a sugary drink. This gave the researchers a rough estimate of whether they were high or low insulin secretors.

During the course of the study, they looked at the people’s body weight and waist circumference or belly fat. They found that those who were the highest insulin secretors had the biggest change in weight and belly fat compared to the low insulin secretors. And people who were high insulin secretors and ate low-fat diets did even worse.

This makes perfect sense — because insulin does two things:
1. It stimulates hunger.
2. It is a fat storage hormone, which makes you store belly fat.

After you eat a high-carbohydrate meal, your insulin spikes and your blood sugar plummets — making you very hungry. That is why you crave more carbs, more sugar and eat more the whole day.

Dr. Ludwig also found that the patients who ate a low glycemic load diet — which lowers blood sugar and keeps insulin levels low — had much higher levels of HDL “good” cholesterol and much lower levels of triglycerides. It appears that the best way to address your cholesterol is not necessarily to eat a low-fat diet, but to eat a low glycemic load diet, which keeps your blood sugar even.
 
I highly recommend reviewing Dr. Ludwig’s research on PubMed [4], the National Library of Medicine’s database, to learn more about his exciting and pioneering work. I also encourage you to read his book, Ending the Food Fight [5]. It is the first and only roadmap for dealing with our exploding childhood obesity epidemic.

Finally, I encourage you to ask your physician to do a glucose tolerance test and measure your insulin and blood sugar at 30 minutes, one hour, and two hours to get the best picture of your insulin profile.
If you are a high insulin secretor and your insulin goes over 30 at a half hour, one hour, or two hours, you produce too much insulin and need to be sure you are staying on a low glycemic load, whole-foods, unprocessed diet, which I describe in UltraMetabolism. This is essential if you want to lose weight and achieve lifelong vibrant health.


The bottom line is simple this …
If you want to fit into your jeans, you have to fit into your genes.
Now I’d like to hear from you…
What seems to trigger weight gain for you?
How have different diets worked for you?
Have you ever had you insulin and blood sugar tested?
Please let me know your thoughts by leaving a comment.
To your good health,
Mark Hyman, M.D.

References
(i) Ebbeling C.B., Leidig M.M., Feldman H.A., Lovesky M.M., and D.S. Ludwig. (2007). Effects of a low-glycemic load vs low-fat diet in obese young adults: A randomized trial. JAMA. 297(19):2092-102
(ii) Chaput J.P., Tremblay A., Rimm E.B., Bouchard C., and D.S. Ludwig. (2008). A novel interaction between dietary composition and insulin secretion: Effects on weight gain in the Quebec Family Study. American Journal of Clinical Nutrition. 87(2):303-9

Article printed from DrHyman.com: http://drhyman.com
URL to article: http://drhyman.com/why-eating-a-low-fat-diet-doesn%e2%80%99t-lead-to-weight-loss-3232/
URLs in this post:
[1] Image: http://drhyman.com/not-having-enough-food-causes-obesity-and-diabetes-2280/obesity-scale-hyman-2/
[2] i: http://jama.ama-assn.org/cgi/content/abstract/297/19/2092
[3] ii: http://www.ajcn.org/cgi/content/abstract/87/2/303
[4] PubMed: http://www.ncbi.nlm.nih.gov/sites/entrez
[5] Ending the Food Fight: http://www.amazon.com/Ending-Food-Fight-Healthy-Weight/dp/0547053681/ref=sr_1_1?ie=UTF8&s=books&qid=1277320142&sr=8-1

Tuesday, August 30, 2011

16 Reasons Why You Can’t Stick To Your Diet

1.       Not using fish oils
Fish oils help with your serotonin levels, the feel good hormone. The higher your serotonin, the easier it is for you to stay on track. Serotonin is involved in the regulation of several processes within the brain, including, depression, mood, emotions, aggression, sleep, appetite, anxiety, memory and perceptions. Most cells in the brain, over 40 million, are directly or indirectly affected by serotonin levels as well as muscles, and parts of the cardiovascular and endocrine systems and as a result of its great influence, low serotonin levels are often attributed to anxiety, panic attacks, obesity, insomnia, and fibromyalgia. What can cause low serotonin levels? Alcohol, aspartame or other artificial sweeteners, Cigarettes, deficiency of nutrient co-factors, lack of exercise, lack of sunlight and insulin resistance to name a few.

2.       You don’t sleep enough
In one of my blog post ‘’10 ways to screw up your metabolism’’ I touched the subject briefly but it always comes back as one of the most frequent problem. Less sleep means lower leptin levels which bring on the cravings roller coaster. Since you have more time to eat, you go towards bad choices like sweets and junk. Lack of sleep interferes with your ability to metabolize carbs efficiently, it is much easier for your body to store bodyfat, increase your insulin resistance, your blood pressure and your risk of having heart disease. The Guinness world record is no longer tracking records for the longest period without sleep; they have considered it too dangerous (but sword swallowing and eating glass is ok…) so if they understood, anybody can.

3.       You consider your cheat meal a reward
I try to take out the notion of ‘’cheat meals’’ for clients as they always go overboard when it is time for them to let go of the strictness of the diet for a meal. What I have found is that when people think of cheat meal as a reward, they tend to overdo it. So the first thing they do when they want to reward themselves, they cheat, for any good reasons. They have a good week at work, let’s reward ourselves with food. They had a hard day, let’s get a piece of cake. It’s just too easy to reward ourselves with food, so I try to set a re-feed meal instead. Lowered calories over time always lead to a lowered metabolism so I always incorporate a re-feed meal every 5 to 6 days. It keeps the metabolism going and will make sure that you keep on burning body fat.

4.       You don’t adjust your training with your diet
Train like a madman and eat like a bird, you surely won’t get near your desired results. I never count calories but in this case, it illustrates well my point of view. Let’s take a huge bodybuilder for instance that trains twice a day with a lean body mass of well over 200 pounds. Depending on his training regimen and lifestyle, he could burn up to 3500 calories a day. Eating 3 to 4 times a day would be a big problem for him. He would have to eat 4 meals of almost 1000 calories. You get the picture? So the more you train, the more often you should eat, clean and balanced meals that is.
5.       You eat low fat
If you think low fat is still the way to go when it comes to dieting, you must still be doing endless sets of hundreds of sit ups on the first Ab roller that ever came out. You also probably think that the earth is flat. I think the best way to describe why you should eat fat is this: if you cut down on fat, your body will start to store fat. You cut fat; you will start to activate a hormonal cascade sequence that can lead to depression, insulin resistance, fatigue, lessened memory, inflammation and so on. Fat does not make you fat. Manmade food, sugar, grains, pasta, breads does.
6.       You skip breakfast
The only reason why I wouldn’t mind you to skip breakfast is if you were stuck eating donuts or cereals. Skipping breakfast is the best way to slow down your metabolism. It has been proven that people who eat breakfast will eat fewer calories throughout the day than those who skip it. In other words, skippers will have more chances to get fatter due to excess calories eaten later in the day. They will probably eat before going to bed, which is one of the most detrimental habits of those who struggle to lose weight. This leads me to my next point.

7.       You eat before going to bed
Ever wonder why you wake up sluggish and no energy in the morning? 90% of the time it is due to something you ate the night before. Even a little snack could disturb your sleep pattern. Sleep is a heightened anabolic state, accentuating the growth and rejuvenation of the immune, nervous, skeletal and muscular systems. It is observed in all mammals, all birds, and many reptiles, amphibians, and fish[i]. Eating prior to bed will disrupt this process or slow it down which is vital for a better day. Here is an article I wrote about sleep problems and how to deal with them. Having problem’s sleeping? Part 1 and Part 2.

8.       You take energy drinks
Of the numerous problems with energy drinks, the worst one is well hidden. The medical and fitness community are interested these days on natural and manmade toxins called obesogens. Those endocrine disruptors are found in very common products, such as corn syrup, and chances are that if you are a big fan of energy drinks, you got some endocrine disrupting going on[ii]. The other problem is the hidden sugar. It is comparable to soft drinks, even the sugar free ones. If you need energy in a can, don’t look at a can for the solution, look at what is causing you to look for a can as a solution.
9.       You blame it on bad genes
OK, maybe genes have something to do with it, but are you going to sit on it and grow a fat ass because of it? It’s just a lame excuse to stay home, eat donuts and be sorry for yourself. Get over it and do something about it.

10.   You believe what you think is right for you (actually what you have done for years)
People tend to believe their own crap just to not go towards harder alternative. My favourite line is; ‘’I eat very well, I really watch what I eat’’. In other words, it tells me that you don’t want me to change your eating habits because if you don’t eat some of your favourite foods (which I know that it is not from the veggies or meat family) you will die. I’m sorry, but what you ate before is the reason why you are thinking of losing weight, so get a reality check as fast as possible and change what you have been doing. You are greatly mistaken if you think that only exercise will help you burn the fat. The more bad habits you change, the better are your chances of losing fast and most probably for good.
11.  You believe the celebrity diets
When a celebrity speaks, people listen, even when it is a brainfart. Best example is Tracy Anderson and Gwyneth Paltrow. Woman shouldn’t lift more than 3 pounds or they bulk up. Give me a freakin break. Paltrow endorses her only because she is involved financially with Anderson so her opinion is worth that much. Here’s another one of Paltrow’s recommendation, the ‘’GOOP 7 day elimination diet’’ a 7-day meal plan mostly consisting of herbal tea, smoothies, soups, simple salads and coconut water. You are not allowed dairy, grains with gluten, meat, shellfish, anything processed (including soy), fatty nuts, nightshade vegetables such as potatoes, peppers or eggplant; condiments, sugar, alcohol, caffeine or soda. In addition, Paltrow recommends drinking half a cup of caster oil or using an herbal laxative for you know… the problem that will inevitably develop with this detox. It cuts out major food groups and is dangerously low in calories. Also, Paltrow even points out you’ll probably get constipated from lack of food. Reese Witherspoon tried the ‘’baby food diet’’. There are different versions of the diet, but the most popular is to eat 14 jars of baby food throughout the day in lieu of breakfast and lunch and then eat a normal dinner. Baby food is vitamin-packed and free of additives and those little jars don’t require refrigeration. Also, if you think chewing is too much work, you’re in luck.

12.   You don’t take your bodyfat
How can you know where you want to go, if you don’t know where you are starting from? You want to lose weight right? Good for you. You need to lose fat, and the only way to know is to take you bodyfat percentage. If you lose weight and your percentage goes down it’s a good thing. The difference between losing five pounds of lean mass and five pounds of fat is huge on your health. Never lose weight for the sake of losing weight. Do it the healthy way, it will be the difference between how you will be able to keep the fat off and how healthy you will be. Consult a bio-signature practitioner near you.

13.   You do only cardio, without weight lifting
I have nothing against cardio, to prove it, here’s a link to a post I wrote about it, Cardio Conundrum. The best way is to do a mix of both. Speeds up your metabolism, helps to burn fat faster with all the added benefits that weight lifting could bring like strength, flexibility, stamina and simply gives you a better shape and health.

14.   You don’t eat enough
Starving is the best way to fail. It slows down your metabolism, increases cravings, energy roller coaster ride and hello mood swings. It just tells your body to store energy as fat. Very simple to understand.

15.   You follow the government guidelines
Obviously the government is wrong. Why? Right now, 72 million obese people. I repeat obese, not overweight. In 2010, one American out of ten is diabetic. In 40 years, it will have climbed to three out of ten. Thanks to the cereal, low-fat eating propaganda endorsed by the U.S. government. When you think about it, Ancel Keys was sneakier than Stalin and Hitler as a mass murderer. Through is “rearranged” data, he manages to get the medical community to endorse his propaganda(from Charles Poliquin’s blog)[iii]. Instead of cutting out fat, cut man made food, sugar and any high glycemic carbohydrates. If you don’t believe me, I challenge you to at least try it out for about 3 weeks. Organic meats and wild game, veggies, greens, nut and oils, avocado, organic bacon for 3 weeks, than try all manmade food,  high carbs, low fat, high starch, pasta, breads, processed meats and deli meat. Tell me how you feel in each of those 3 weeks.

16.   You are delusional on how fast you want to lose weight
People fail because they set unrealistic goals. You can reverse the damage you did to your body in all those years in a matter of weeks. Maybe you will be able to do it fast, but always keep in mind that the faster you lose it, the harder it is to maintain it. The rule is 1-2 pounds per week of fat and you’re on your way to your dream goal. You want to lose fifty pounds? Give yourself a year. Too long? It’s funny, having that fat during all those years didn’t seem to bother you, so what’s a year compared to all those years. You should have thought about it years ago, would have made it a lot easier…I know, truth hurts.


Tuesday, August 9, 2011

Accountability....

Seems as if Accountability to myself isn't enough anymore.  I used to be a closet eater (or car eater - I'd eat in the car alone) and I find myself slipping back towards that more.  Not in the car this time, but locked in my room!!!!  It makes me feel like a hypocrite.  I tell everyone how strong they are, and how if they put their mind to it they can beat obesity! But I find myself struggling internally again!  

I found an article about Accountability, I hope it helps you all as much as it is helping me. 

Learning Self-Expression with Accountability Takes Discipline, Courage, Commitment... and Brains
© 1999 Michele Toomey, PhD

What is accountability?
It is an honest claiming of what is going on for us underneath the words or actions that we are being confronted about and held accountable for.

It is not: A defensive reaction, a counter-attack, a manipulation, a lie, a withdrawal, or a denial.

Why does it take discipline? Accountability is a face-to-face encounter with the truth and with ourselves. It requires a self-reflection and a claiming, not just a reacting, and that takes discipline. Reactions happen automatically, that is their nature. If not met with discipline they just continue as chain reactions. They ask nothing of us. Even infants can react. Automatic responses are just that, automatic. Accountability is a deliberate, thoughtful response. To be accountable we must be reflective and deliberate. We must conduct an honest search to discover the truth about what was and is going on for us and why. To be accountable we must confront our reactions and discipline ourselves to search and try to discover, understand, and claim what we've said or done, not just react.

Why does it take courage? It takes courage to be accountable because we have to be honest and claim our part in whatever we said or did that we are being confronted about, either by ourselves or by another. When confronted it is a natural tendency to want to duck the truth, either because we don't want to get in trouble, we are embarrassed and don't want to admit what we said or did, or we are angry at getting "caught" and feel trapped so we try to deflect, distract, defend or counter-attack. Accountability leaves us unprotected, exposed, and having to deal with the effects and the consequences of our actions. That takes courage.

Why does it take commitment? Without commitment to fairness and integrity, we will never be accountable. We must value fairness if we are to be fair, and accountability is the fairest thing going. No one is ever in jeopardy when fairness is the governing principle. The same is true of integrity (honesty). If there is fairness, then honesty is not dangerous. It is, instead, a relief. Even though there will be consequences when we are accountable for what we've said or done, the integrity of the process will provide its own protection. The understanding and resolution that follow will bring an intimacy, and a lessening of tension that provide a sense of peace and well-being, as well as a sense of being known and being connected. If we are committed to fairness and honesty, we can find the discipline and courage to be accountable. If we are accountable, the fairness and honesty bring us a sense of peace and connectedness and well-being. It is a rewarding process.

Why does it take brains? Accountability takes brains, because it is not just an automatic process. It is a deliberate one. We have to be self-reflective, ponder what is going on for us, search around in our past, present and anticipated future experiences, and make the appropriate associations and selections of what is relevant to the particular confrontation. Then we need to draw on the discipline and courage it takes to express what we discover with fairness, honesty and accountability. This is a complicated thought process involving strong feelings that could easily just turn into automatic reactions. It takes no particular brain power to react and bully, or react and deny, or react and manipulate and lie. It is easy. Initially it is much easier than being accountable. The problem is after... there is no relief, no peace, no understanding, no resolution... just reactions. Accountability requires sophisticated thought processes, and is both emotionally and intellectually hard. It takes brains. Hopefully, you will learn to enjoy using your brain to be accountable and consider it as exciting as being shrewd, clever and manipulative. Hopefully, your value system will prefer courage, commitment, discipline, integrity and fairness, and the understanding and intimacy that follow.

To Have Accountability We Must Have Confrontation. For self-expression to have accountability, it must first have confrontation. We have first to confront ourselves to discover what's going on for us before we can be accountable to ourselves or to others. A confrontation is a demand for fairness and honesty. It is not an attack, it is an invitation, a strong request, a demand, to look at something that seems unfair and many times abusive. As in accountability, it requires discipline, courage, commitment and brains.

When we are offended, angry, frustrated, hurt, afraid, or the like, it is a natural tendency to lash out or to withdraw. Our first reaction is usually strong, and if we're not disciplined it can easily lead to an attack that's as unfair or abusive as the original behavior.

A confrontation should first be a revealing from the one doing the confronting, claiming that something that was said or done felt unfair. The confronter has to have the courage to go first. The one being confronted needs to be able to listen and not just react, deny or defend. By going back and forth trying to reveal and understand why the situation occurred, a resolution should eventually evolve. New information about yourself and each other should be discovered. A better understanding should occur and that will lead to greater respect and caring for each other.

Think of a confrontation as a strong, straight up and down motion, and an attack as an abusive blow directed at the other person. In a confrontation, no one is attacked or abused, and no one tolerates an attack or abuse. Learning to confront with fairness, integrity, and accountability will, in my opinion, provide you with one of the most valuable and powerful tools of your life. I consider it a privilege to try to help you acquire this powerful tool.

http://www.mtoomey.com/selfexpression.html


Monday, August 8, 2011

Induction....ohhh how I hate theee!!!

Back on Induction this week.  Heading into my California Vacation I need to get this back under control.  Even though vacation helps me be on my best behavior....I will have EYES watching everything I put into my mouth!!! :)~ Gotta Love That!!!!  I do and appreciate it alot!!!

Lots on the Agenda this week....Work, Gym, Packing, Laundry, Grocery Shopping (Gotta make sure the kids dont starve while I'm away).  Lots of distractions.....

I leave early Thursday morning and will be on the go until I head back to Florida on Tuesday afternoon.  I will try and blog my adventures everyday!!!

Stay tuned for my 90-Challenge.  I will be inviting EVERYONE to join me!!!