Let's Get Body Trim
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News letter for Let's get body trim.
Motivational fitness tips for March 2008
The notion that good health can come in small tidbits is not really new. Research showing that making small changes can add up to a big difference has been quietly accumulating for a while. For example, a study published in the Archives of Internal Medicine in 2004 found that adding just 30 minutes of walking per day was enough to prevent weight gain and encourage moderate weight loss. And if 30 minutes is still too big a bite? Another study, published in Medicine & Science in Sports & Exercise, found that three brisk 10-minute walks per day were as effective as a daily 30-minute walk in decreasing risk factors for heart disease. "Just the act of going from sedentary to moderately active gives you the greatest reduction in your risks," says Helene Glassberg, MD, director of the Preventive Cardiology and Lipid Center at the Temple University School of Medicine in Philadelphia.
Thinking about joining the Gym?
Just how much is this going to cost.
Pick a number between $99 and $999 and you've narrowed the price of joining a gym. In other workds, the cost of a health club membership can vary widely, even within the same gym,because there are peak and off-peak nemberships, month-to-month or annual contracts, and several options in between.
What is this about a month-to-month contract, you ask? Well, most clubs offer them, and they have several advantages over an annual contract:
You won't have to lay out a lot of cash when you join.
If you're not comfortable wit the gym, just finish out the month, and you won't feel a financial pinch for the rest of the contract.
Ditto if you move, travel a lot, get injured, or are abducted by who know what. There are national gyms that are in most cities and state here in the us.
But there's always another side of the coin' isn't there? Here are some of the disadvantages of having a month to month
IF you continure to work out, it will end up costing you a lot more at the end of the year.
There's usually an initation fee associaated with month to month memberships that is often waived or nonexistent with annual memberships.
Check with your employer at work, they many offer discounts at certain gyms.
Check for your senior discount if appropriate
Some personal trainer type gyms are on a pay per visit plan, most require at least 1 if not 2 visits per week.
Once you have found it, get the value for your money....go go go !!!
Daily Food Diary
Chart the foods eaten along with day and time and portion size, when convenient go to the calorie counter at WebMD.com and get the total calorie, grams of carb,fat and protein and chart them for every day . Be sure to chart everything you ingest. You can track carbs, protein and fat by either grams or calories. To calculate the calories from carbs, rotein and fat, use these formulas
Carbohydrate grams X 4 = calories from carbs
Protein grams X 4 = calories from protein
Fat grams X 9 = calories from fat
Don’t forget the Salter Nutritional calorie counter scale available from on line fitness
or buy a calorie counter book.
Write down your weight each day, plus everything you eat. You’re the only one who has to see this…so be honest. I think it will surprise you.
………..note to include all meals, drinks and snacks, you might have to carry 2 dairies daily for
a while.
Print out several copies of food diary and go for it.
Date: _____/______/________
| Food description |
Portion |
Calories |
carbs |
protein |
fats |
time of day |
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Salter nutrition scale@ Chef's
SHED lO POUNDS THIS YEAR
Sometimes, simple changes can bring about big results.
When it comes to losing weight, more often than not, it's all about numbers.
Calories in have to equal calories burned ,order to maintain your weight. The majority of us have calories in more than out.
It takes 3,500. calories to build a pound. I( you have a deficit of 100 calories every day for a year - either by eating less or exercising more you can lose 10 pounds in a year.
STICK TO IT
. "We've learned that repetition is important
You’re essentially trying to rewire your brain. It takes 21 days to form a new habit and six months for it to become part of your life.
That means doing or even just thinking about your new activity every day.
The best aid for most resolutions is support. Just announcing that you have a resolution, so that people can be aware of what you’re trying to change is useful.
And remember, the mosts people stray from their best intentions because their resolution is flawed to begin with. Break down the larger resolution into smaller, more controllable pieces.
EXERCISE, TAKE THE FIRST STEP
It's probably not- realistic to go from couch
potato to'·a 'crunch loving workout machine in a few weeks. Work a little exercise into your day, and work your way up gradually Set aside time to do some type of enjoyable
physical activity at least 5 days a week.
Learn how to add 10 minutes ,of exercise aday. The goal is 30 to 60 minutes a day. If you walk just
If you walk for just 30 minutes, just maybe 3 ten minute walks a day - you Will lose 13pounds this Year
Take the stairs every day at work. If yougo up and down often enough (say up and ,. down five flights,three or four times a day,you've bumed 100 calories. Take adVantage of free trial offers at gyms
that appeal to you.
Take a fitness Class; Mix it up a little, and pursue enjoyab!e activities. Try a dance class or a few sessions with a personal trainer.
Consider a personal trainer. He or she wi ll help you keep your motivation. You can easily put off going to the. gym, but it is harder to neglect someoneyou have hired. The second most important benefit is that, trainer knows how to make your body continue to improve.
Look for a personal trainer who feels worthy and gets personally involved in the results of your interactions.Most private trainers give free evaluations so you can check each other out. The evaluation is your opportunity to judge their concepts oftraining , and see if you both are good match.
If you decide togo it alone set up a workout time where you can be consistent to prevent a loss of momentum by March. You need to set up a game plan and be able tostick to it; Treat it like a
job commitment.
MINICHANGES to IMPROVE'YOUR DIET
Drastic dietary changes don't stick, but subtle adjustments can help. Simple tips for better eating:
1. Nibble before dinner. Having about 70 calories of healthy fat 20 minutes before you eat (six walnuts, 12 almonds or 20 peanuts) can trick you into thinking you're full faster. Good fats stimulate t.he production of a hormone that sends the signal to your brain that you've eaten.
2. Lunch on salad. It's an easy way to get at lea.sf two servings of vegetables in one shot. Be sure to toss in the brightly colored vegetables, whiCh are highest in disease-fighting antioxidants. "
3. On a scale of 1 to 10, with 1 being stuffed and 10 being faint due to hunger, go to bed at ahout a 5. Nighttime noshes add up to 300 extra calories daily.
4. Eat five or more servings (3 to 4 cups) . of fruits and vegetables each day. A high intake of these foods is associatea With healthier hearts and weights as well as a decrease risk factor for cancer.
5. Exchange one soda diet or regular soda for 'water.' ln one study, dieters who replaced almost all sweetened drinks with water lost an average of 5 pounds more than those who didn't. Even limiting diet drinks can help.
6. Stay away from fast food restaurants, Plan ahead. Pack a few healthy snacks to help you get through the day. the few minutes it takes to put carrots or pretzel sticks in a baggie will be-worth the calories you save by not heading to ,the vending Machine .
7. Get a customized food plan that shows exactly what foods in what amounts you need each day for good health based on age; sex, height, weight and level of physical activit
LIVING HEALTHY: HOW HARD CAN IT BE
1. Visit www.mypyramid.gov <http://www.mypyramid.gov> to customize a food guide rich in whole grains, fruits, veggies, low-fat dairy and lean proteins.
2. Cut back on the consumption of processed foods. No vending machine munchies or visits to candy dishes.
3. Exercise at least 30 minutes five days a week.
4. Aim for at least eight hours of sleep each night.
5. Limit alcohol consumption to no more than two drinks per day.
4 things you didn't know about walking
1
Feeling sluggish? Caught up in the roll;out-of"bed, drive-towork, sit-at-the-computer lifestyle? Face it, we've become a nation of nonwalkers. Over the past 20 years, the frequency with which people walk for exercise has dropped by 42.percent, according to the Clevelanli Clinic. Over that same period, the .number of overweight Americans bas increased by 40 percent.
2
It's not sohard'The u.s. Surgeon GeneralSuggests 30 minutes of daily moderate activity (above and beyond standard activity).
That translates roughly into 3,000 to 4,000 extra steps a day, according to the Walking Research Laboratory at Arizona State University. We normally walk about 5,000 to 6,000 steps in a day, so if you add 3,000 to 4,000steps to that, you're at 10,000 steps a daya level of activity that can lower "bad" cholesterol and reduce the risk of developing high blood pressure.
3
Proven results: 30 minutes per •. day of walking - the equivalent of walking 10 to 12 miles per weekcan prevent weight gain in most people who are physically inactive, according to a Duke University study. Even with no change in diet, participants lost weight, decreased waist sizes and increased lean body mass.
4
· Other good news: The recommended 30 minutes of purposeful walking a day doesn't have to be achieved at once. The same benefit is derived in lO-minute increments, say researchers at Arizona's Walking Research Lab.
check out pedometers at
Online Fitmess below
for whole foods..click
* A low-salt, heart-healthy diet is staging a comeback as some 60-plus drugs fail to rein in rising hypertension rates.
* As many as half of the 70 million Americans with hypertension are sensitive to salt, versus 10 percent of Americans in general.
* When combined with the right diet, cutting back on salt can lower blood pressure as well as any single hypertension pill.
* Older, cheaper drugs for high blood pressure may work just as well as, or better than, new and expensive ones.
Cut back on salt......NOW!
Motivational tips on fitness
health and lifestyle for the LGBT
community. LGBT, Let's get body trim,
hey now that's for us.
