by Stephen Holt, Stemulite Fitness Pro Alwyn Cosgrove’s Real World Fat Loss Manual points out that…
* A 2004 diet study that shows a simple change can increase dietary compliance and fat loss by 96% — (and it’s not “eat less”!) * A 1998 study that showed that the addition of 45 minutes of hard aerobic training, 5 times a week for twelve weeks – had no effect on fat loss * A study from 1994 showed an interval training method that actually reduced body fat (skinfold measurements) nine times more than traditional cardio training — despite taking less time, and actually burning fewer calories per session * A 1999 study showed that the addition of a specific resistance training program increased fat loss by 35% over diet plus aerobic training * That same study also showed that 3 aerobic sessions of up to 50 mins, for 12 weeks (36 sessions) only increased fat loss by one pound over dieting alone * A 2002 study used an Afterburn-type approach to training – and showed an elevation of metabolism for 38 hours post workout.
Carbohydrates - The cornerstone of an athlete's diet
Here’s a cool article about carbohydrates for the vegan athlete.A friend, who is a part of Organic Athlete, introduced me to this great website.Enjoy!
Why are carbohydrates critical?
Even if you've never experienced “hitting the wall,” you've probably heard about it.The dreaded bonk is the athlete's worst nightmare.One minute you're running comfortably, the next you can barely walk.When the body runs out of carbohydrate supplies, it goes into survival mode and athletic performance is compromised.
Carbohydrates are essential fuel for every cell in the body, and glucose (a simple sugar) is the primary form of energy in the body.Glucose not only supplies energy for the body, it is also an important precursor for protein production and lipid metabolism.Keeping the body's carbohydrate stores topped off, then, is essential for optimal nutrition.By choosing the proper foods for fueling our cells, you can avoid the bonk and maintain energy levels throughout exercise.
Which carbohydrates are best for fueling activity?
What sporting event is complete without a spaghetti dinner?We've all heard that athletes should consume lots of “complex carbs” like pasta, bread, and grains.Complex carbohydrates are usually considered the best source of carbohydrates, and indeed these foods are rich in them. But in terms of nutritional density, fresh, ripe fruit is more easily digested and supplies more nutrients per calorie than starchy alternatives.Where breads and starchy foods can take up to twenty-four hours to digest, a meal of fruit digests and begins fueling your cells within minutes. Processed sugar justifiably got a bad reputation because of its nutritional bankruptcy, but simple sugars that come from whole foods have been unfairly lumped into this same category. Fruits provide a complete package of readily available carbohydrates and an array of vitamins, minerals, enzymes, co-enzymes, and electrolytes to provide balanced nutrition for all cellular actionsSeeking sweets
You may consider a sweet tooth the bane of your existence, but did you know a sweet tooth does have a purpose?To satisfy our appetites and biological need for simple sugars we seek them out in whichever form we can find them.Fructose, the primary sugar in fruit, is easily converted into usable glucose and also tastes sweet. Our need for glucose is undeniable, and fruit is the most readily available, healthful source of simple sugars. Unlike starchy foods, which require cooking in order to be made palatable, fruit requires minimal preparation time. The next time you feel you need to refuel your muscles or just have a meal, consider fruit as an optimal fuel.
Are you eating enough?
Sometimes people transitioning to a plant-based diet experience low energy levels.Often this is because people are not consuming enough calories.Animal-based foods are generally more calorie dense due to high fat content.A hamburger, for example, contains around 500 calories.5-7 bananas would have to be consumed for the same amount of calories.This means a larger volume of food must be consumed, but in the end the body is supplied with far superior nutrition.
The case of the Kenyans
A study of the diet of Kenyan runners found over 80% of their calories come from carbohydrates.The same is true for the Tarahumara Indians, the legendary marathon runners from Mexico.By the very nature of their profession, top athletes consume large amounts of carbohydrates. Animal foods, with the exception of dairy, are devoid of carbohydrates. Most athletes consume carbohydrates from processed foods like bread and refined sugar.All athletes – even the Kenyans – would do well to increase their consumption of whole foods as a main source of carbohydrates.
Myth #1 - “I can lose weight while eating whatever I want.”
Fact: To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. You need to limit the number of calories you eat every day and/or increase your daily physical activity. Portion control is the key. Try eating smaller amounts of food and choosing foods that are low in calories.
Tip: When trying to lose weight, you can still eat your favorite foods—as long as you pay attention to the total number of calories that you eat.
Myth #2- Low-fat or fat-free means no calories.
Fact: A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat versions of the same foods—or even more calories. They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories.
Tip: Read the Nutrition Facts on a food package to find out how many calories are in a serving. Check the serving size too—it may be less than you are used to eating. For more information about reading food labels, visit the U.S. Food and Drug Administration online at http://www.cfsan.fda.gov/~dms/foodlab.html.
Myth #3 - Fast foods are always an unhealthy choice and you should not eat them when dieting.
Fact: Fast foods can be part of a healthy weight-loss program with a little bit of know-how.
Tip: Avoid supersized combo meals, or split one with a friend. Sip on water or fat-free milk instead of soda. Choose salads and grilled foods, like a grilled chicken breast sandwich or small hamburger. Try a “fresco” taco (with salsa instead of cheese or sauce) at taco stands. Fried foods, like french fries and fried chicken, are high in fat and calories, so order them only once in a while, order a small portion, or split an order with a friend. Also, use only small amounts of high-fat, high-calorie toppings, like regular mayonnaise, salad dressings, bacon, and cheese.
Myth: #4 - Skipping meals is a good way to lose weight.
Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites.
Tip: Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie foods. For more information about healthy eating, read the Weight-control Information Network brochure Healthy Eating and Physical Activity Across Your Lifespan: Tips for Adults.
Myth #5 : Eating after 8 p.m. causes weight gain.
Fact: It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat.
Tip: If you want to have a snack before bedtime, think first about how many calories you have eaten that day. And try to avoid snacking in front of the TV at night—it may be easier to overeat when you are distracted by the television.
Wednesday, March 11, 2009
HOW TO DETERMINE YOUR BMI
Your BMI estimates how much you should weigh, based on your height. Here are the steps to calculate it:
Multiply your weight in pounds by 703.
Divide that answer by your height in inches.
Divide that answer by your height in inches again.
For example, a woman who weighs 270 pounds and is 68 inches tall has a BMI of 41.0.
Use the chart below to see what category your BMI falls into, and whether you need to be concerned about your weight.
BMI
CATEGORY
Below 18.5
Underweight
18.5 - 24.9
Healthy
25.0 - 29.9
Overweight
30.0 - 39.9
Obese
Over 40
Morbidly obese
BMI is not always an accurate way to determine whether you need to lose weight. Here are some exceptions:
Body builders: Because muscle weighs more than fat, people who are unusually muscular may have a high BMI.
Elderly: In the elderly it is often better to have a BMI between 25 and 27, rather than under 25. If you are older than 65, for example, a slightly higher BMI may help protect you from osteoporosis.
Children: While an alarming number of children are obese, do not use this BMI calculator for evaluating a child. Talk to your pediatrician about the appropriate weight for your child's age.
Doctors use a few different methods to determine whether you are overweight. Your doctor may also take your waist circumference and waist-to-hip ratio into consideration.
In addition, a lot of other factors influence your health. These include:
Blood pressure
Blood sugar levels
Cholesterol levels
Diet
Physical activity
Smoking
Your BMI alone cannot predict your health risk, but most experts say that a BMI greater than 30 (obesity) is unhealthy. No matter what your BMI is, exercise can help reduce your risk of heart disease and diabetes. Remember to always ask your doctor before starting an exercise program.
Noel MB, Thompson M, Wadland WC, Holtrop JS. Nutrition and Family Medicine: In: Rakel R, ed. Rakel: Textbook of Family Medicine. 7th ed. Philadelphia, Pa: Saunders Elsevier; 2007:chap 48.
Skelton J. Overweight and Obesity. In: Kliegman RM, Jenson HP, Stanton BF, eds. Kliegman: Nelson Textbook of Pediatrics. 18th ed. Philadelphia, Pa: Saunders Elsevier; 2007:chap 44.
If you live in the Bay Area, visit www.ultrafitsf.com to start a path to good health.
Tuesday, February 17, 2009
"Is walking exercise?" people often ask me. Generally, I'm prone to respond with, "walking is good exercise for the elderly, disabled, pregnant or extremely overweight." If you're reasonably healthy and have little to no restricted mobility, then I'd normally say that it's not good exercise if you are wanting to lose weight or burn calories. Of course, there are a lot of benefits to walking - the outdoor air, the serenity to just take in your surroundings, and of course, walking is better than sitting.
So, is it possible to walk for fitness? Yes, if you do it correctly. There is more than one method, but the one I'm about to describe is the one I like.
Always stretch before your walk.
The first 10 minutes should be treated as a warm-up, so don't go too quickly just yet.
Then walk as fast as you can for 2 city blocks. Then return to your warm-up pace for 2 minutes. Continue the patter of 2 blocks of fast walking and 2 minutes of your average walking pace. Do this routine 8-12 times.
The last 10 minutes should be your cool down pace, followed by stretching and water.
If you incorporate this style into your walking repertoire, you should start feeling and looking better soon.
Average walking won't get you anywhere. You have to earn it.
Get your heart rate up and make this part of your regular routine.
