Exercise and Modern Living

One thing is certain. Most people do not get enough exercise in their ordinary routines. All of the advances of modern technology – from electric can openers to power steering – have made life easier, more comfortable and much less physically demanding. Yet our bodies need activity, especially if they are carrying around too much fat. Satisfying this need requires a definite plan, and a commitment. There are two main ways to increase the number of calories you expend:

1. Start a regular exercise program if you do not have one already.
2. Increase the amount of physical activity in your daily routine.

The best way to control your weight is a combination of the above. The sum total of calories used over time will help regulate your weight as well as keep you physically fit.

Active Lifestyles

Before looking at what kind of regular exercise program is best, let’s look at how you can increase the amount of physical activity in your daily routine to supplement your exercise program.

• Recreational pursuits such as gardening on weekends, bowling in the office league, family outings, an evening of social dancing, and many other activities provide added exercise. They are fun and can be considered an extra bonus in your weight control campaign.

• Add more “action” to your day. Walk to your shop instead of using the car. When doing your weekly shopping park a far as possible from the door and walk. Park several streets from the office and walk the rest of the way. Walk up the stairs instead of using the lift; start with one flight of steps and gradually increase.

• Change your attitude toward movement. Instead of considering an extra little walk or trip to the files an annoyance, look upon it as an added fitness boost. Look for opportunities to use your body. Bend, stretch, reach, move, lift and carry. Time-saving devices and gadgets eliminate drudgery and are a bonus to mankind, but when they substitute too often for physical activity they can demand a high cost in health, vigor and fitness.

These little bits of action are cumulative in their effects. Alone, each does not burn a huge amount of calories. But when added together they can result in a sizable amount of energy used over the course of the day. And they will help improve your muscle tone and flexibility at the same time.

What Kind of Exercise?

Although any kind of physical movement requires energy (calories), the type of exercise that uses the most energy is aerobic exercise. The term “aerobic” is derived from the Greek word meaning “with oxygen.” Jogging, brisk walking, swimming, biking, cross-country skiing and aerobic dancing are some popular forms of aerobic exercise.

Aerobic exercises use the body’s large muscle groups in continuous, rhythmic, sustained movement and require oxygen for the production of energy. When oxygen is combined with food (which can come from stored fat) energy is produced to power the body’s musculature.

The longer you move aerobically, the more energy needed and the more calories used. Regular aerobic exercise will improve your cardiorespiratory endurance, the ability of your heart, lungs, blood vessels and associated tissues to use oxygen to produce energy needed for activity. You’ll build a healthier body while getting rid of excess body fat.

In addition to the aerobic exercise, supplement your program with muscle strengthening and stretching exercises. The stronger your muscles, the longer you will be able to keep going during aerobic activity, and the less chance of injury.

How Much? How Often?

Experts recommend that you do some form of aerobic exercise at least three times a week for a minimum of 20 continuous minutes. Of course, if that is too much, start with a shorter time span and gradually build up to the minimum. Then gradually progress until you are able to work aerobically for 20-40 minutes. If you need to lose a large amount of weight, you may want to do your aerobic workout five times a week.

It is important to exercise at an intensity vigorous enough to cause your heart rate and breathing to increase.

The heart rate you should maintain is called your target heart rate, and there are several ways you can arrive at this figure. The simplest is to subtract your age from 220 and then calculate 60 to 80 percent of that figure. Beginners should maintain the 60 percent level, more advanced can work up to the 80 percent level. This is just a guide however, and people with any medical limitations should first check with their Doctor before taking part in any physical exercise.

The Benefits of Exercise in a Weight Control Program

The benefits of exercise are many, from producing physically fit bodies to providing an outlet for fun and socialization. When added to a weight control program these benefits take on increased significance.

We already have noted that proper exercise can help control weight by burning excess body fat. It also has two other body-trimming advantages 1) exercise builds muscle tissue and muscle uses calories up at a faster rate than body fat; and 2) exercise helps reduce inches and a firm, lean body looks slimmer even if your weight remains the same.

Remember, fat does not “turn into” muscle, as is often believed. Fat and muscle are two entirely different substances and one cannot become the other. However, muscle does use calories at a faster rate than fat which directly affects your body’s metabolic rate or energy requirement. Your basal metabolic rate (BMR) is the amount of energy required to sustain the body’s functions at rest and it depends on your age, sex, body size, genes and body composition. People with high levels of muscle tend to have higher BMRs and use more calories in the resting stage.

Some studies have even shown that your metabolic rate stays elevated for some time after vigorous exercise, causing you to use even more calories throughout your day. Additional benefits may be seen in how exercise affects appetite. A lean person in good shape may eat more following increased activity, but the regular exercise will burn up the extra calories consumed. On the other hand, vigorous exercise has been reported to suppress appetite. And, physical activity can be used as a positive substitute for between meal snacking.

Better Mental Health

The psychological benefits of exercise are equally important to the weight conscious person. Exercise decreases stress and relieves tensions that might otherwise lead to overeating. Exercise builds physical fitness which in turn builds self-confidence, enhanced self-image, and a positive outlook. When you start to feel good about yourself, you are more likely to want to make other positive changes in your lifestyle that will help keep your weight under control.

In addition, exercise can be fun, provide recreation and offer opportunities for companionship. The exhilaration and emotional release of participating in sports or other activities are a boost to mental and physical health. Pent-up anxieties and frustrations seem to disappear when you’re concentrating on returning a serve, sinking a putt or going that extra mile.

If you would like further advice on how to start exercising please contact me and I would be happy to help.

Increasing your metabolism with help your burn calories and replace fat with muscle and help to increase energy.

Below are my top 10 tips for super charging your metabolism.

Cardio in Combination with Strength Training – If you need to combine your cardio with Strength training then do your Cardio AFTER your Resistance Training workout. You need that extra energy for the Hi Intensity Strength training and you also want to pump blood into your muscles after you have just broken them down from a heavy resistance training program… So Pump it up first then do your Cardio.

Exercise in the Morning – A Recent Study showed that after one year, 75% of the morning exercisers stayed with their fitness and health program. Compared to only 25% of those that worked out in the evening. Exercising early gets you moving and energized as well not allowing yourself to find 1,000 excuses at the end of the day on why you can’t work out.. I am TOO Tired… I am TOO Busy… I am TOO far from the gym… You know!!!!

Exercise at Home – A Recent study by the University of Florida in Gainsville found that those that worked out at home lost more weight than those that trained at a gym. Reason – You are less likely to skip workouts when you do not have to travel to a place to workout….. NO EXCUSES when the gym is at home.

Exercise Outdoors – Anything you do outside brings the elements into play. Wind, hills, and other variables… Plus changing scenary helps keep the boredom out of the workout… No FUN staring at the wall…. If you do train inside, I recommend changing machines often as well as your program settings to keep things FRESH…

Treadmill vs. Stationary Bike – Stick with the Treadmill.. Weight Bearing machines always expend more energy than if you were sitting down.. So stand tall and burn more calories….

Interval vs. Long Steady Cardio – Periodic bursts of High Intensity training followed by moderate recovery is the Answer!!!! You will burn 1 1/2 times the calories during the same duration if you had done long and steady cardio. In addition, you will even burn 75-125 additional calories after the workout. Also keep in mind that long and steady helps enhance your metabolism.. My recommendation is to do Intervals 75% of the time and mix it up with another 25% of Long and Steady to help mix it up and reduce your chance of injury by over training.

One Set or Three? – One set does NOT Get it done… I always recommend when first starting out to do One set, but after an adjustment period of learning proper form and technique, you need to rev it up by doing at least 2-3 sets of each exercise. A Study published by the Journal of Strength and Conditioning Research found that experienced exercisers who did multiple sets gained significantly more strength than those that just did one set. Three is better than one.

Pre-Stretch or Post Workout? – The Journal of Strength and Conditioning Research states that Stretching may temporarily shut down nerve signals, which slows reaction time and reduces strength. Other studies have shown that stretching pre workout does not reduce injury risk. The best time to stretch is during your weight training workout. Begin all routines with a 5 minute warm up to warm your muscles and get them flexible. It will increase blood flow and make your muscles more responsive. So we recommend stretching in between sets or after your workouts.

Free weight or Machines? – Free weights are the way to go. They will make you stronger, because they place more demand on your muscles, since you have to stabilize and balance your body. If you are a novice it might be good without the help of a trainer, to start out using machines, but the way to go for the best long term results for both strength and body toning, is to use dumbbells, barbells, and perform those exercises using a stability ball, standing or last but not least on a bench.

Coffee or Carbs? - Carbs are the best.. You body is just like your car, in that it needs good quality fuel to run well. When you are training, you are revving your engine and your body needs fuel to keep it going. Caffeine does trigger your muscles to use fat as energy, but Caffeine has so many side effects like headaches, rapid heartbeat and shakiness. As well as some people have problems with Acid reflux disease that does not bode well with caffeine in your system. Eat good quality carbs before your workout for energy and make sure you refuel after you train as well.
If you focus on these 10 Fitness Tips you are well on your way to Getting more Fit and succeeding in your Fitness and Health Goals.

Cravings can be caused by so many different sources that it’s almost impossible to offer a single solution that will work for everyone.

Where does the craving come from?

If it’s due to psychological causes, such as boredom or anxiety or habit, you may be able to fend it off just by changing activities.

If you notice that the craving is always linked to a certain activity (such as reading or watching television), try changing your routine — go for a walk, talk on the phone or just wait it out for 15 minutes. Very often you’ll find that the craving has lost a lot of its strength by the time the waiting period is up.

Some cravings for food are actually thirst in disguise. Since most of us walk around under-hydrated, half the time what we perceive as hunger is really thirst. You can test that by drinking a couple of glasses of water, preferably with a slice of lemon, waiting a few minutes and checking to see if you’re still hungry.

What do you crave?

Sugary foods: Craving mostly sugary foods could be linked to low levels of serotonin and endorphins. If this applies to you, a diet higher in protein and high-quality fats may help. Try eliminating refined flours, sugar and alcohol. These play havoc with your blood sugar and set you up for cravings, whereas protein, fat and fibre will tend to keep blood sugar levels more even and help keep cravings at bay.

Fatty foods: Your body may be telling you that you are low in essential fatty acids. Try eating more fish, or supplementing your diet with fish oil or flaxseed oil. If you choose the supplement route, make sure you are also taking a multiple vitamin or mineral high in antioxidants such as vitamins E and C and selenium.

When do you crave?

Have you ever noticed that foods that seem irresistible at night, such as birthday cake after dinner, don’t seem very appealing at eight in the morning? That to me seems like a good argument that it’s not the food itself that’s calling you, it’s your own fluctuations in blood sugar and insulin during the day that make you susceptible by the time evening comes around. How can you smooth out the blood-sugar roller coasters that feed the need for sweets later in the day? Once again, try a diet that’s higher in protein, good quality fats, vegetables and the occasional fruit and lower in processed, manufactured junk (commercial cereals, breads and pastas).

If you munch try to avoid eating carbohydrates by themselves; instead, mix them with some protein and fat, like an apple with a little cheese or some peanut butter. Nuts are also a great snack, but watch the quantity. Protein snacks are another option. Think of things like sliced turkey with tomatoes. Also most raw vegetables can satisfy your need to munch on something while doing absolutely no damage to your weight loss program.

Don’t Diet – Make Lifestyle Changes

Below are a few pointers about how to control your weight for life rather than just for that diet you are trying to stick to. Remember you need to think of this as a lifestyle change and not a diet.

Don’t eat more calories than you burn.To lose weight, eat fewer calories than you burn.

Think about what you eat. Is it going to make you look or feel the way you want? Will it bring you closer to your goal? Or, will it make you feel miserable, run down and take you further from what you want?

The saying “You are what you eat” is true. Before eating a food, ask yourself “Do I want to BE that?? Or do I really want to EAT that??

Eat smaller portion sizes. At home most of us still load our plate with the mindset of when we were younger and more active. This is one of the most difficult adjustments for a lot of people. You absolutely cannot eat the amount of food you would like, sorry.

If certain foods haunt you and you cannot eat them sensibly, consider giving them up.

Eat s l o w l y. This will give your body the opportunity to sense the food coming in and register fullness. When you are full, bad foods lose much of their appeal. Also don’t eat in front of the TV, you do not take in what you are eating or exactly how much you are eating.

Dessert is a habit, not a physiological need for survival. Habits can be broken. Just get out of the habit.

Just because you feel the desire to eat, does not mean you are in need of food. It is important that we understand the difference between hunger and appetite. Hunger is the true physiological need for nutrition. Appetite is a desire to eat and has nothing to do with need. Most people consume food based upon appetite – environmental and learned eating behaviors. Heard this one before? After eating a large meal you utter the words, “I need something sweet”. This is a conditioned response, possibly going back to the days of clean your plate and you can have dessert. Listen, I just saw what you ate. You don’t need anything.

Do not buy junk food. If it is there, it is too easy to eat it. (Refer back to think about what you eat.) Also, if you have a craving for junk and it is not there, then no harm done. Just sit back down and finish watching TV.

If you must order pizza, get thin crust (no cheese in the middle or other stuff like that), ask for “easy on the cheese”, steer clear of the pepperoni and sausage (try chicken, Canadian bacon, or ham), but feel free to pile on the veggies. Instead of ordering pizza, make one using the pre-made crusts available at stores. Use the thin crust, low-fat or non-fat cheeses, low-fat ham or turkey, and your other favorite toppings.

Know when you are going to eat. If you know that you will be eating every 4 hours, stick to that plan. Do not eat before or after, even if someone is trying to get you to or if food is available.

Eat sweets, biscuits, cakes, pies, doughnuts and ice cream in moderation, you don’t really need to eat them on a regular basis.

This is by no means an all-inclusive list, but I think you get the point. There is no secret to weight loss and control. In today’s society, it takes diligence and restraint. High calorie, palatable food is everywhere. The big problem is that few people move much during their day. This lowers the caloric requirements for maintenance. If fat loss is the goal, then calories must be below maintenance. This leaves little room for error or extravagance.

Ultimately it comes down to the dreaded “L” word. Lifestyle. If you want to eat whatever you want, then you have two choices:

1. Move a lot.
2. Gain weight and stop complaining and looking for places to lay the blame.