Small gains can be big problem all year
NEW YORK (CNN) -- "The good news is it's not as bad as we thought," said Dr. Jack Yanovski, the study's principal investigator and head of NICHD's Unit on Growth and Obesity. "The bad news is that it's hard to take off that weight the rest of the year."
Although it's not easy to shed holiday weight gain, experts say there are ways to keep the pounds from piling on in the first place. Figuring out a game plan is the first and most important step, said Judith Stern, co-founder and vice president of the American Obesity Association (AOA). Small changes can make a big difference, Stifler said. Switching from regular to diet soda can result in losing 6 to 8 pounds in a year's time, he said. Using mustard instead of mayonnaise or walking even 20 minutes a day also can help. Using smaller plates (thus, having smaller portions) and getting rid of leftovers after grand holiday meals also help the cause, added Stern. Another key is resisting pressure from friends and relatives to eat unhealthy foods. "You have to decide what you want to do, you can't be sabotaged," said Stern. "It's an extreme way of saying, 'I am in charge, please everybody help me.'" Fink also cautions against people who are too restrictive or who swear off certain foods (for instance, no cookies or no pies). This can lead to a vicious cycle of restricting a certain food, then eating it, then feeling bad or angry about what you did and in turn eating to make yourself feel better..
Read the full story here at CNN.com
Fitness Articles by Cary Raffle | MS Exercise Science and Health Promotion | Certified Orthopedic Exercise Specialist | Certified Personal Trainer
12/28/2005
Periodized Training - And Why It's Import
Lately, no matter how hard or how often you work out; you just can't seem to progress any further. You’re stuck on a plateau. It turns out that the exercise you've been doing has worked so well that your body has adapted to it. You need to ''shock'' or ''surprise'' your body a bit. You need to give it a new challenge periodically if you’re going to continue to make gains.
That goes for both strength and cardiovascular training. ''Periodizing'' your training is the key. Instead of doing the same routine month after month, you change your training program at regular intervals or ''periods'' to keep your body working harder, while still giving it adequate rest. For example, you can alter your strength-training program by adjusting the following variables: - The number of repetitions per set, or number of sets of each exercise - The amount of resistance used - The rest period between sets, exercises or training sessions - The order of the exercises, or the type of exercises - The speed at which you complete each exercise
Periodized training will ensure that you continue to make measurable progress, which will keep you energized and interested in reaching your goals. To read the full story click here.
Fit Facts are reprinted from ACE FitnessMatters® magazine permission granted.
That goes for both strength and cardiovascular training. ''Periodizing'' your training is the key. Instead of doing the same routine month after month, you change your training program at regular intervals or ''periods'' to keep your body working harder, while still giving it adequate rest. For example, you can alter your strength-training program by adjusting the following variables: - The number of repetitions per set, or number of sets of each exercise - The amount of resistance used - The rest period between sets, exercises or training sessions - The order of the exercises, or the type of exercises - The speed at which you complete each exercise
Periodized training will ensure that you continue to make measurable progress, which will keep you energized and interested in reaching your goals. To read the full story click here.
Fit Facts are reprinted from ACE FitnessMatters® magazine permission granted.
11/29/2005
Core exercises: Beyond your average abs routine
from the Mayo Clinic
"A well-balanced core exercise routine focuses on more than your abs. Did you know that your core is where all movement in your body originates? Core exercises are an important part of overall fitness training that, except for the occasional sit-up or crunch, are often neglected. Core strengthening requires the regular and proper exercise of your body's 29 core muscles. Body position and alignment are crucial when performing core exercises. When you get started it is a good idea to have a fitness trainer or physical therapist help you perfect your techinique. For the full story click here.
"A well-balanced core exercise routine focuses on more than your abs. Did you know that your core is where all movement in your body originates? Core exercises are an important part of overall fitness training that, except for the occasional sit-up or crunch, are often neglected. Core strengthening requires the regular and proper exercise of your body's 29 core muscles. Body position and alignment are crucial when performing core exercises. When you get started it is a good idea to have a fitness trainer or physical therapist help you perfect your techinique. For the full story click here.
11/24/2005
Tips to Stay Fit During the Holidays from ACE
The Average Thanksgiving Meal has 3,000 Calories and 229 Grams of Fat. The American Council on Exercise Recommends:
You can make up for a feast of rich, higher- fat foods with lighter, lower-fat meals for the next couple of days. Plan for the big meal that day with a low-calorie, low-fat breakfast and lunch. Never skip meals, just limit them.
Look back and assess your diet over the past few days by recording your caloric intake with a food diary. Have you been over-indulging at recent party feasts? Are there additional celebrations looming? Try eating sensibly in order to afford the extra calories come meal time.
Don’t panic or feel guilty if your diet seems to have gotten out of hand. When you balance your intake over several days, you have ample time to regain control.
Make physical activity a regular habit. Beyond burning calories, exercise is essential for good health, stress management (oftentimes a challenge during the busy holiday season) and overall well-being. Working out consistently will help jump-start your metabolism allowing you to burn more of those calories from your holiday binge.
Have a salad, light soup or some fruit and veggies before leaving home or prior to your meal. This way you will feel fuller and less likely to overeat.
Select only your favorite foods at a holiday buffet and let other guests enjoy traditional fare like nuts, rolls and sweet potatoes.
Practice portion control. A smaller serving of the real thing can be very satisfying and calorie-trimming.
For the full story click here
Fit Facts are reprinted from ACE FitnessMatters® magazine permission granted.
You can make up for a feast of rich, higher- fat foods with lighter, lower-fat meals for the next couple of days. Plan for the big meal that day with a low-calorie, low-fat breakfast and lunch. Never skip meals, just limit them.
Look back and assess your diet over the past few days by recording your caloric intake with a food diary. Have you been over-indulging at recent party feasts? Are there additional celebrations looming? Try eating sensibly in order to afford the extra calories come meal time.
Don’t panic or feel guilty if your diet seems to have gotten out of hand. When you balance your intake over several days, you have ample time to regain control.
Make physical activity a regular habit. Beyond burning calories, exercise is essential for good health, stress management (oftentimes a challenge during the busy holiday season) and overall well-being. Working out consistently will help jump-start your metabolism allowing you to burn more of those calories from your holiday binge.
Have a salad, light soup or some fruit and veggies before leaving home or prior to your meal. This way you will feel fuller and less likely to overeat.
Select only your favorite foods at a holiday buffet and let other guests enjoy traditional fare like nuts, rolls and sweet potatoes.
Practice portion control. A smaller serving of the real thing can be very satisfying and calorie-trimming.
For the full story click here
Fit Facts are reprinted from ACE FitnessMatters® magazine permission granted.
10/18/2005
BREAKFAST, WHY IS IT SO IMPORTANT?
A growing body of evidence indicates breakfast is good for your health. "Studies show that people who eat breakfast —
especially a healthy breakfast — are more likely to:
- Consume more vitamins & minerals and less fat & cholesterol during the day:
- Have more strength and endurance;
- Have better concentration and be more productive throughout the morning;
- Control their weight;
- Have lower cholesterol, which reduces the risk of heart disease;
Click here to read about breakfast and healthy suggestions from the Mayo Clinic.
For those interested in a body-builder's perspective on the importance of breakfast, read Danielle Nagel's article and protein fortified fruit pancake recipe at Bodybuilding.com.
especially a healthy breakfast — are more likely to:
- Consume more vitamins & minerals and less fat & cholesterol during the day:
- Have more strength and endurance;
- Have better concentration and be more productive throughout the morning;
- Control their weight;
- Have lower cholesterol, which reduces the risk of heart disease;
Click here to read about breakfast and healthy suggestions from the Mayo Clinic.
For those interested in a body-builder's perspective on the importance of breakfast, read Danielle Nagel's article and protein fortified fruit pancake recipe at Bodybuilding.com.
10/14/2005
BUSTING THE FAT BURNING ZONE MYTH
The more total calories you burn the more fat you lose
"It's true that the body burns a higher percentage of calories from fat during more mellow exercise like walking and easy cycling. But, when you pick up the pace for a higher-intensity cardio workout, you burn a greater number of overall calories (which should be your focus for weight loss) and subsequently just as much total fat. What's more, high-intensity exercise kicks your metabolism into high gear even after you're done working out." Accoding to Prevention Magazine Fitness Director Michele Stanton. Read all about it here.
"It's true that the body burns a higher percentage of calories from fat during more mellow exercise like walking and easy cycling. But, when you pick up the pace for a higher-intensity cardio workout, you burn a greater number of overall calories (which should be your focus for weight loss) and subsequently just as much total fat. What's more, high-intensity exercise kicks your metabolism into high gear even after you're done working out." Accoding to Prevention Magazine Fitness Director Michele Stanton. Read all about it here.
10/09/2005
What are you doing better?
From some of my clients . . .
Last month, NYSC employees were given _________better Tshirts to help launch the clubs new ad campaign. To fill in the blank, I asked my clients what they can do better since we have been working together. Thanks for your kind input.
sleep
everything
play with my kids
live
love
smile
swim/bike/marathon
work
check out myself in store windows
looking forward to seeing each day
Barbados
honeymoon
Last month, NYSC employees were given _________better Tshirts to help launch the clubs new ad campaign. To fill in the blank, I asked my clients what they can do better since we have been working together. Thanks for your kind input.
sleep
everything
play with my kids
live
love
smile
swim/bike/marathon
work
check out myself in store windows
looking forward to seeing each day
Barbados
honeymoon
10/01/2005
$190 RAISED TO HELP HURRICANE KATRINA VICTIMS:
A dollar donation for every training session in September
Thanks to my Clients for helping to make this nice contribution! Click here to make your own donation on the Red Cross website.
9/15/2005
TIPS FOR LATE NIGHT SNACKERS
"While a couple of snacks are a good thing during the day -- they give your metabolism a little boost so you burn calories, they give you an energy lift, and they help you spread out your calories so you don’t overeat at any one meal -- late-night snacking is one of the worst habits you can get into. Read the full story and some solutions by clicking here.
8/21/2005
THE BEST AND WORST ABDOMINAL EXERCISES
Researchers from the American Council on Exercise recruited 30 men and women of different fitness levels and tested the effectiveness of many different abdominal exercises and machines, using electromyography equipment to measure muscle activity .
The three best:
- Bicycles
- Captain’s Chair (Knee Raises)
- Crunches on a Stability Ball
Although crunches on a ball generated less activity in the obliques and rectus abdominus (6 pack muscle) than the top two exercises, the exercise also generated significantly less activity in the rectus femoris (a quadricep/hip flexor) – making it, arguably, the best overall exercise of the lot, the report says. The Ab Roller was proven to be virtually no more effective than the traditional crunch while the AB Rocker was shown to be up to 80 percent less effective. To read the whole report, click here.
The three best:
- Bicycles
- Captain’s Chair (Knee Raises)
- Crunches on a Stability Ball
Although crunches on a ball generated less activity in the obliques and rectus abdominus (6 pack muscle) than the top two exercises, the exercise also generated significantly less activity in the rectus femoris (a quadricep/hip flexor) – making it, arguably, the best overall exercise of the lot, the report says. The Ab Roller was proven to be virtually no more effective than the traditional crunch while the AB Rocker was shown to be up to 80 percent less effective. To read the whole report, click here.
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