Healthy eating made easy

Help control your weight with these four everyday tips.

• First, focus on the purpose of food: Food is the fuel that keeps your body running. And to keep your body functioning well—with plenty of energy for all the activities you love—you need to take in high-quality fuel.



• Add a fruit or vegetable to every meal. Enjoy apple slices with breakfast. Pack a snack of grapes in your lunch. Add a serving of broccoli to your dinner. You'll benefit from the vitamins and minerals this extra serving of health contains, and your stomach will be satisfied by these filling foods.



• Drink more water. Your body needs this essential nutrient. Plus, drinking water is a good way to manage your hunger rather than reaching for unhealthy snacks. Let thirst be your guide for fluid intake, but you'll need more if you are active or are in very hot or very cold climates.



• Avoid foods with high amounts of fat, sugar, and salt. Foods high in these three ingredients alter the brain’s chemistry in such a way that makes you want to overeat them. Former FDA commissioner David Kessler, MD, calls this response “conditioned hypereating”: “conditioned” because our desire to eat these foods becomes automatic, even when we’re not hungry; and “hyper” because we eat these foods in excess, often unable to control how much we eat.

I just started exercising...why am I gaining weight?

By Paige Waehner, About.com Guide

Updated May 31, 2006

Question: I just started exercising...why am I gaining weight?

Answer: If you've noticed your weight going up after starting an exercise program, don't panic! It doesn't necessarily mean you're doing anything wrong, nor does it mean you're going in the wrong direction. There can be some obvious and not-so-obvious reasons you're gaining weight.

Your first step is to determine if what you're gaining is actually fat or muscle. Muscle is more dense than fat, but it takes up less space...if you gain muscle, your scale weight may go up even as you're slimming down. Rather than just using a scale to measure your progress, you can get your body fat tested on a regular basis to get a better idea of what you're gaining and/or losing. If that isn't an option, you can take measurements at different areas of the body...if you're losing inches, you're on the right track. For more, check out 4 Ways to Track Your Weight Loss Progress.

If you've measured yourself in different ways and realized you are gaining fat, take some time to go through the following possibilities - you may need to make some small changes in your diet to see better results.

1. Eating too many calories. It may seem obvious, but eating more calories than you burn causes weight gain. What some people don't realize is that, after they start exercising, they may start eating more without being aware of it. Most people think they're eating a healthy, low-calorie diet but, unless you're keeping a detailed food journal, you just don't know how many calories you're really eating. Most people are surprised when they start keeping a journal and adding up the calories--it almost always turns out to be more than they thought. Before you quit exercising, take a week to keep a food journal. Add up your calories to get a sense of exactly what you're eating...if it's too much, you can start to make some changes in your diet to reduce your calories. And try to avoid the mindset that says you can eat whatever you want since you're doing all this great exercise...to lose weight, you still need to monitor your calories.

2. Not eating enough calories. It may seem counterintuitive, but eating too little can actually stall your efforts to lose fat. As Cathy Leman, a registered dietician and creator of NutriFit! says, "...if there is a severe restriction in calories, the body may counteract this reduction by slowing down its metabolism." Be sure you're eating enough calories to sustain your body if you've increased your activity.

3. Not giving your body time to respond. Just because you start exercising doesn't always mean your body will respond to that immediately. As Cathy Leman puts it, "...in some instances the body needs to sort of "recalibrate"' itself. Increased activity and new eating habits (taking in more or less calories) require the body to make adjustments." Cathy recommends that you give yourself several weeks or months for your body to respond to what you're doing.

4. Rule out any medical conditions. While thyroid problems are rare, they can definitely make weight loss difficult. There can also be medications you're taking that could affect your body's ability to lose weight. If you feel your food intake is reasonable and you've given your body enough time to see results and haven't seen any (or are seeing unexplainable weight gain) see your doctor to rule any other causes.

5. You're gaining muscle faster than you're losing fat. If it seems that you're getting bigger after you've started a weight training routine, it may be because you aren't losing body fat as fast as you're building muscle, which is a problem some people experience when they start exercising. Genetics could also be playing a role here...some people put on muscle more easily than others. If that's the case for you, don't stop training! Instead, you might simply adjust your program to make sure you're getting enough cardio exercise to promote weight loss and focus your strength training workouts on muscular endurance by keeping the reps between 12-16.

Whatever the cause of your weight gain, don't give up on exercise. It's not only your ticket to weight loss, it's also important for your health.

How Much Fat Can I Eat?

You will need to estimate your total calorie needs and the number of fat calories. Then figure grams of fat to eat daily. It is best to calculate a range of intakes instead of a single number so that you can have flexibility in your eating without freaking out if you eat 100 extra calories one day.

1. Multiply your present weight by the appropriate factor to estimate baseline calorie needs.

Men: _________ pounds x 11 = _________ (don't write on the screen when you do this).

Women: _________ pounds x 10 = _________

2. Multiply your weight by the appropriate activity factor* to estimate calories needed for activity.

Sedentary Light Moderate Heavy

Men: 3.2 6 7.2 10.5

Women: 3.0 5 6 9

_________ pounds x _________ (factor) = _________

*Sedentary = little exercise & sit-down job
Light = some exercise or standing job
Moderate = exercise 3 - 5 times a week and/or moderately active job
Heavy = exercise 5 or more times a week or very active job (construction work)

3. Add together the calories from steps 1 & 2 to estimate your total calorie needs per day.

_________ + _________ = _________

(Add 500 calories to total if currently underweight. Subtract 200 calories if currently overweight).

4. Multiply the total calories by .20 or .30 for 20% or 30% fat calories.
Eat approximately 20% fat calories to help lose excess body fat.

_________ x .20 = _________

_________ x .30 = _________

5. Divide the calories from fat by 9 to get your daily fat gram allotment.

20% = _________/9 = _________

30% = _________ /9 = _________

She's Working Out but Gaining Weight

Putting on a few pounds after taking up exercise happens a lot. There are several possible reasons, and none of them are reason to panic. (Does this happen to you?)

by Martica Heaner, M.A., M.Ed., for MSN Health & Fitness

Q. I have been working out faithfully for three weeks now using an elliptical trainer. At first I struggled to keep going for half a mile. But now I can do 4 miles in 40 minutes. I'm clearly getting fitter, but I'm getting fatter, too! I've gained five pounds! I thought that cardio exercise was supposed to help me lose weight. I am totally discouraged.

A. Relax, you're on the road to weight loss. But it takes time to arrive at your destination. How you navigate makes a big difference in the results that you'll see.

First, congratulations on working up to exercising for a full 40 minutes! What a great accomplishment—especially considering that you were struggling to keep it up for a half mile at first. You are clearly fitter, and you're improving your health with every step.

Before you get impatient about the lack of weight loss, understand why it takes time.

When you exercise, you burn more calories than you normally would during the day. This is especially true for cardio workouts (such as walking, running, cycling, skating, dancing or exercising on the elliptical trainer), during which you burn many more calories per minute than you do during non-cardio workouts (such as yoga, light weight lifting or core-conditioning moves.) That's an important reason why cardio workouts are key for weight control—you can burn more calories faster. So you are on the right track with your elliptical-trainer sessions.

Since losing weight comes from accumulating a sizable calorie burn over days and weeks, the more calories you can burn from exercise each day, the greater the weight loss. In general, if you burn about 500 extra calories per day (and keep your diet unchanged), you'll lose around one pound per week.

But there are a few caveats.

First, it's not easy to burn 500 calories in one exercise session. If you're not in great shape to start, it may take a while before you can burn a big chunk of calories by either pushing hard enough in a shorter amount of time, or lasting long enough to work at an easier intensity for a longer time. Depending upon how much you weigh, it make take about 90 minutes of walking or one hour of running to burn about 500 calories. If you're unfit, a 30-minute workout may only produce a 250-calorie burn. That workout is still contributing to a calorie burn, but it takes a while for the total calories to add up.

Boosting the calorie burn

You mentioned that after only three weeks are you now able to keep up a moderate workout for 40 minutes. At this point, you may be burning about 300 calories during this workout (keep in mind that the calorie-burn estimate can vary). More importantly, because your sessions were shorter during the first week or two, you started off burning fewer calories per workout. If the first week you exercised for 10 minutes per session, you may have burned 100 calories or less.

You don't mention how often you've been exercising each week, but if it's three days per week, then the overall calorie burn you've accumulated is still quite small. Over the past three weeks, you may not have accumulated the 3,500 or so calories needed to lose one pound.

So that likely explains the lack of actual weight loss. In theory, you are now on track to start racking up a bigger number of total calories burned if you can work out for 40 minutes or longer each time, and especially if you can exercise on most days of the week. Most weight-loss recommendations are to exercise for five or more days a week for 60 to 90 minutes.

So why the weight gain?

So your relatively low extra-calorie burn might explain why you are not losing weight. But why are you gaining?

First, a reality check: You may not have gained a full five pounds. It's normal for body weight to fluctuate by several pounds a day depending upon fluid shifts in your body and the time at which you weigh yourself. Stepping on the scale first thing in the morning when you have not eaten in 12 or more hours will give you a slightly different number than later in the day when you may have had several meals, snacks and plenty of fluids, for example.

Still, you have noticed an upward trend on the scale. So it's possible that you have gained a few pounds.

Could the extra pounds be from new muscle?

Some people believe that people gain weight from exercise because they are building more muscle mass. In your case, this is unlikely. You can't build much muscle doing cardio. And even if you were lifting heavy weights, it would be very difficult to gain five pounds of muscle in three weeks.

Exercise and hunger

Could it be that because you are exercising more, you are eating more?

It's possible. Although there is no proof that exercising makes you hungrier (in fact, more vigorous workouts can even suppress hunger), many people eat—and overeat—for reasons other than hunger. Comfort eating can be a response to emotional, environmental or social triggers (drowning your blues with a pint of ice cream, automatically grabbing the chips while watching TV, or eating more when eating out with friends). And because food is often perceived to be a reward, a person who works out can very easily justify having an extra helping or dessert (or both) as a pat on the back for having exercised.

Controlling calories

If you exercise long enough and often enough, eating extra is necessary to replace energy stores. And chances are, even if you eat more, you still won't eat more than you burn off. But if you're only doing short workouts for only a few days per week, it will be very easy to eat more calories than you're burning and, as a result, gain weight.

Until you are at the point where you are exercising for 60 to 90 minutes per day on most days of the week, be vigilant about calorie control. You may not need to diet, but you should keep a check on whether you overeat so that you don't cancel out the calorie burn of your new exercise regimen.

When you are about to snack, pause and ask yourself whether you are really hungry. People often mistake thirst for hunger and eat when their body is really craving more fluid. You can tell if you're hydrated enough by your urine. It should always be clear, rather than yellow. If it's not, drink more water.

Eat regular meals so that you don't get overly hungry. And eat plenty of fruits and vegetables so that you eat enough fiber and bulk to feel full, but on foods that are lower in calories.

Ask the Acupuncturist

Q:	This might be too 'acupuncture-heavy' for you, but maybe you'll enjoy it. I am interested in using acupuncture to lose weight. I have about 100 pounds to lose. Can acupuncture help me lose weight and keep it off?

A:

The Acupuncture Weight Loss Solution By Diane Joswick, L.Ac. A:I am going to tell you a secret. All diets will work if they lower your caloric intake and you STICK TO IT! It’s pure physics: Our weight is determined by the amount of energy that we take in, and the amount of energy we expend. So why is obesity now a national epidemic? The problem is that it is against our nature to limit calories. We instinctively eat more than we need to. This is a “gift” passed down from our hunter-gatherer ancestors from a time when there wasn't a drive-thru window on every corner. We also tend to eat in excess due to our modern lifestyles, chronic stress, and other psychological “triggers”. Going to Extremes People will go to drastic measures to lose weight. Fad diets ask you to eat an unnatural and unhealthy diet, such as a meal plan of cabbage soup or pineapples or rice or no-carbs, They may work in the short term because of the low caloric intake, but there is absolutely no way you can keep it up. Your body and mind will rebel and take revenge for putting it on such a restrictive regime, rather than providing whole foods and a “whole diet” with proper nutrients. Instinctively, your body will crave foods and gorge, filling up, terrified of and preparing for the next starvation, packing on fat for stored energy. Eating an unnatural and highly restrictive diet can cause yo-yo dieting and drastic ups and downs in body weight. Improper diet practices can also cause malnutrition, organ damage, slow metabolic rate and imbalances within the body. Wouldn’t it be great to decrease the amount of food that you take in, and increase the amount of energy you expend? It’s entirely possible, thanks to acupuncture and traditional Chinese medicine (TCM). Acupuncture and TCM address both the physiological and psychological aspects of weight loss. A comprehensive therapy for weight issues rooted in TCM promotes better digestion, smooths emotions, reduces appetite, improves metabolism, and eliminates food cravings. Weight loss according to Traditional Chinese Medicine According to TCM, the root of excess weight is an imbalance within the body caused by malfunctioning of the spleen and liver organ systems. In five-element theory, the spleen is responsible for the proper functioning of the digestive system, ensuring that the food we eat is transformed into Qi — the vital substance of life. Disharmony of the spleen will have symptoms such as fatigue, slow metabolism, water retention, loose stool, and feeling of heaviness. The liver’s job is to keep the flow of your body’s Qi and blood (as well as your emotions) running smoothly. Our modern, fast-paced lifestyle and chronic stress can negatively impact the liver’s ability to function properly and smoothly, which, in turn, can cause the spleen and the whole digestive system to function poorly and decrease your metabolism. Liver disharmony can also cause some of the “triggers” that lead to cravings and compulsive eating. Backed by Research A growing body of research supports the use of acupuncture and Asian medicine in weight loss: A 2003 study published in The Journal of Medical Acupuncture found that participants receiving acupuncture lost more than three times more weight than the control group. In a study conducted by the University of Adelaide in Australia in 1998, 95 percent of the participants receiving electro-stimulation on acupuncture points reported appetite suppression. The results showed that the acupuncture group was more likely to experience a reduced appetite and to lose weight than the control group. The Acupuncture Weight Loss Treatment From a TCM perspective, the acupuncture points, foods and herbs that are chosen to assist with weight loss directly influence the Qi of the spleen and liver systems to treat the root imbalances that are causing the weight gain. From a Western perspective, acupuncture and TCM have been shown to have an effect on the function of the nervous system, endocrine system, digestive system, food cravings, and metabolism. All of which can help to energize the body, maximize the absorption of nutrients, regulate elimination, control overeating, suppress the appetite, and reduce anxiety. Acupuncture Points for Weight Loss The beauty of acupuncture is that each treatment is catered to the needs of the individual patient. Acupuncture points on the body will be chosen for overall well being with the objective of increasing circulation of the blood and Qi (stimulating the metabolism) and calming the nervous system. In addition to treating the root of the imbalance within the body, different acupuncture points may be chosen for each treatment as different symptoms arise. For instance, if you are experiencing a desire to overeat related to premenstrual syndrome (PMS) one week, then that can be addressed at that week’s appointment. Generally treatments are scheduled once or twice a week for 8 to 12 weeks or until the goal weight has been reached. The treatments include a combination of auricular (ear) and body acupuncture, ear tacks or pellets to leave on in-between treatments, herbs and supplements, abdominal massage, breathing exercises, and food and lifestyle recommendations. Ear Points Acupuncture points on the ears have been found to be particularly effective for weight loss. The human ear has been described as a micro-system of the body in an inverted fetal position; it contains points relating to all major organs and body parts. Auricular points for weight loss are stimulated with small tacks during treatment. Then seed-sized beads or magnets are taped to the points to enhance the effectiveness of the points at home. The beads will generally stay in place for 3 days to a week and can be gently massaged for 10-second intervals if cravings occur. Here are some of the most commonly used auricular points: Shenmen: Important point for calming the mind and reducing stress Small Intestine: Reinforces spleen, promotes digestion. Mouth: Calming point used for smoking, over eating and hyperactive talking. Hunger Point: Used to relieve hunger and control compulsive eating Endocrine point: Moves liver Qi and aids in the function of the metabolism A Total Health Program Most patients report a marked decline in appetite and cravings with acupuncture alone but herbs, healing foods, and exercises can definitely enhance the efficacy of the treatments. Herbs and Healing Foods: The herbs and foods that are chosen during a weight loss treatment are for promoting healthy digestion, energizing the body, augmenting Qi, and improve elimination of water, toxins, and waste products. Foods that are bitter, sour and acrid to taste are especially good for weight loss, while sweet, salty and greasy foods should be reduced. Abdominal massage/exercise: Points on the abdomen improve digestion, absorption of food and peristalsis of the intestines. The abdominal points can be stimulated with massage or by belly breathing, where the abdomen is consciously moving in and out with each breath. Deep breathing with visualization can also strengthen will power and be used as a tool to curb hunger and cravings. Acupuncture and traditional Chinese medicine are powerful tools for healthy weight loss, by itself or as a supportive treatment in conjunction with other weight management programs. In the struggle to eat less and expend more energy, you may find that acupuncture is just what was needed to overcome cravings, boost energy, enhance your metabolism, and increase your willpower to succeed! About the Author: Diane Joswick, L.Ac. refined her acupuncture weight loss skills in her private practice in Del Mar, Calif. Her new book, The Acupuncture Weight Loss Solution(TM), will be available in bookstores in 2008.

10 Tips on Losing Weight Fast

by Kathryn Whittaker

Before jumping into a diet, you must determine your ideal weight. This will be your guide on your weight loss journey. “Fast” weight loss doesn’t imply that you drop 50 pounds overnight; a few pounds can take months to shed and for obese individuals, it can take years to lose the desired amount of weight. How fast you lose weight will depend on how focused you are on your diet.

Here are some simple steps to help you lose weight:

1. Before dieting, you must know how many calories you normally need in a day. If you are sedentary, multiply your weight (in pounds) by fifteen. If you are moderately active, multiply your weight by seventeen; if you are active, multiply your weight by twenty. This will give you the average calorie intake you need per day.

2. Remember to eat your fruits and veggies! You need at least five servings of them per day – doing this will put you on the right track to a healthy body, because fruits and vegetables have beneficial fibers, vitamins and antioxidants. They also fill up your stomach fast so that you don’t overeat and take into many calories.

3. Monitor the

quantity of food you eat. Avoid high-calorie foods and eat in small portions. A helpful tip is to chew your food slowly because this makes digestion easy on your body and you will also be less likely to overeat.

4. Don’t skip meals. When you want to lose weight it may be tempting to starve yourself – but eating small amounts of food frequently can help you maintain a healthy, balanced calorie intake throughout the day. Also, your blood sugar level will be adversely affected if you don’t eat often. You can even divide the standard allotment of three meals into five or six smaller meals.

5. Fresh fruits and vegetables are ideal – packaged and processed foods have high sodium and fat content. You are more likely to lose weight if you eat naturally fresh foods.

6. Don’t limit your food intake too much. Go ahead and indulge yourself; eat your favorite treat. It’s okay to have that slice of birthday cake at the occasional party. Just make sure to eat in moderation and use those special desserts as rewards, instead of enemies, to your weight loss experience.

7. Don’t always believe everything you

read on a food label. “Fat free” does not necessarily mean low calories. The same wisdom goes for foods that boast “low sugar” or “low carbs.” Glance over the nutrition label – there you’ll find the calorie count.

8. Try to limit the number of juices and sugary beverages you drink. Instead, drink eight glasses water a day – this flushes out your body’s toxins and waste.

9. If possible, keep a food journal. This will help you keep track of your calorie intake and will be a daily reminder of the types of foods you need.

10. Don’t forget to exercise! Thirty to sixty minutes of physical activity a day will ensure your health and help you lose weight (and not to mention, firm up those muscles). Weight-bearing exercises are especially great ways to burn those pesky calories.

Tips for a Healthy Body Weight

Steps to a Healthy Weight

Achieving and maintaining a healthy body weight is important for good health. Check out this handout for some great tips to lose weight and keep it off (handout is in pdf format).

Body Mass Index Chart

Body mass index (BMI) is one way to tell whether you are at a healthy weight, overweight, or obese. Click here to open a handy chart for adult BMI (it is in pdf format). In the chart, find your height in the left-hand column and move across the row to find your weight. If you are in the overweight or obese range on the chart, you are more likely to have certain health problems.

BMI isn’t right for everyone. Consult your health-care provider about a healthy weight for you, especially if you:

• Are pregnant or breastfeeding
• Are very muscular
• Have lost muscle—for example, if you are an older adult.

A child’s BMI must be compared to growth charts appropriate for that child’s age and gender. Consult a health care provider if you are concerned about your child’s weight.

You can figure your Body Mass Index by using the handy calculator on the website of the CDC: http://www.cdc.gov/nccdphp/dnpa/bmi/. This website allows you to calculate BMI for both adults and children, and gives extra tips for having a healthy body weight.

Warm Lemon Water Benefits

Warm lemon water serves as the perfect good morning drink, as it aids the digestive system and makes the process of eliminating the waste products from the body easier. It prevents the problem of constipation and diarrhea from taking place, by ensuring smooth bowel functions.

Lemon is a vitamin C rich citrus fruit that enhances your beauty, by rejuvenating skin from within and thus bringing a glow on your face. One of the major health benefits of drinking lemon water is that it paves way for losing weight faster, thus acting as a great weight loss remedy. Lemon water flushes out body toxins and thus is extremely beneficial for the body.

Lemon, a fruit popular for its therapeutic properties, helps promote your immune system and thus, protects you from the clutches of most types of infections. It also plays the role of blood purifier. Lemon is a fabulous antiseptic bestowed on us by Mother Nature. Limewater juice works wonders for people having heart problem, owing to its high potassium content. So, make it a part of your daily routine to drink a glass of warm lemon water in the morning and then open your gateway to enjoy its health benefits.

The most common complaints that runners have are shin splints and sore knees.

What sorts of Weight lifting will protect my legs.

Shin splints:  Many shin splints can be helped or prevented with
stronger lower legs.  Calf raises are good for this.  You can do bodyweight
calf raises at home by standing on a stair with the balls of your feet near
the edge of a step.  Lower yourself down slightly, then go up as high as
you can comfortably - remember to straighten your ankle.  It is a good idea
to hold the railing while you get the feel for the motion.  Repeat about 20
times, and do several sets.  The machines in the gym will replicate that
calf motion, only with extra weight.
   One thing that is useful for the front of the shin is a silly exercise
you can do at home.  I call them bucket raises, others call them plantar
flexions or shin curls.  Sit on a chair with one leg out in front of you.
Hang a scrub bucket from your foot.  Raise and lower the bucket by flexing
and pointing your foot.  This works the muscles along the front of the
shin.  Put more or less water in the bucket to vary the resistance.  Like
most rehabilitative exercises this should be done heavy enough that you
notice it but not so heavy that you can not finish a dozen or so
repetitions.

   Sore knees:  Most endurance runners have hamstrings that are much
stronger than their quadriceps.  You want your quadriceps to be stronger
than your hamstrings in about a 3:2 ratio.  In addition running does not
exercise the vastus medialus, the muscle that stabilizes the kneecap.  Some
good leg exercises to help this are:  leg extensions, squats, and front
squats.  In addition the turned-foot leg lift described in the rec.running
FAQ is very useful.  You may also want to work with straight leg extensions
and the various leg press machines.  Work your hamstrings to keep them in
balance with your quadriceps.  The best exercises for hamstrings are:
squat, leg curl, standing leg curl, and stiff-legged deadlift.  Be sure to
get someone to show you how to do the SLDL - they can be VERY dangerous if
done improperly.  You can not run with a damaged back.  Remember that
flexibility also prevents knee trouble, so be careful to stretch your legs
before, after, and during your workouts.

Burn 2,000 Calories on the Treadmill

Stay slim on your treadmill all season with this 7-day plan from Jenny Hadfield, author of Running for Mortals.

By the editors of FITNESS

Here's a good workout plan you can try, if you like the treadmill.

Monday

• Power walk: 30 minutes
• Strength-train: 20 minutes

Total: 50 minutes

Tuesday

• Warm up: Walk easily, then briskly: 3 minutes
• Power walk: 2 minutes
• Run fast (but don't sprint): 2 minutes
• Repeat Steps 1 & 2: 10 times
• Cool down: Walk easily: 2 minutes

Total: 45 minutes

Wednesday

• Warm Up: Walk easily: 5 minutes
• Do your favorite strength-training move: 12 reps
• Power walk at 4% to 6% incline: 3 minutes
• Repeat Steps 1 & 2: 6 times
• Cool down: Walk easily: 5 minutes

Total: 40 minutes

Thursday

• Warm Up: Walk easily, then briskly: 3 minutes
• Power walk: 2 minutes
• Run fast (but don't sprint): 2 minutes
• Repeat Steps 1 & 2: 6 times
• Cool down: Walk easily: 3 minutes

Total: 30 minutes

Friday

• Repeat Monday's routine

Saturday

• Warm Up: Walk easily, then briskly: 5 minutes
• Power walk: 2 minutes
• Run fast (but don't sprint): 4 minutes
• Repeat Steps 1 & 2: 6 times
• Cool Down: Walk easily: 4 minutes

Total: 45 minutes

Sunday

• Rest

Originally published in FITNESS magazine, November/December 2008.

Should I Be Sore After Weight Training?

By Marc David

It’s long been a myth that if you didn't get sore from your last workout, then you didn’t work hard enough and you probably didn't improve. But it's just a myth. Soreness is not an indicator of a successful workout.

Muscle soreness that occurs directly after a workout is known as acute muscle soreness. Muscle soreness that appears 12 to 48 hours after exercise is known as delayed onset muscle soreness (DOMS) or post exercise muscle soreness (PEMS).

Acute muscle soreness or inflammation can last up to an hour after exercise and can be caused by a reduction in normal blood flow to the muscle and a build up of metabolic byproducts like hydrogen ions or lactic acid.

The physiological mechanisms that cause DOMS or PEMS are not completely understood but the leading hypotheses are: (1) the Connective Tissue Damage Hypothesis, (2) Skeletal Muscle Damage Hypothesis, and (3) The Spasm Hypothesis.

Connective Tissue Damage Hypothesis.

In a 1997 study, Brown, Child, Day and Donnelly reaffirmed an early study done by Abraham suggesting that DOMS or PEMS is due to a disruption in the connective tissue of the muscle and tendinous attachments.

Skeletal Muscle Damage Hypothesis.

In a 1986 study, Clarkson et al found that serum creatine kinase concentration was elevated with concentric, eccentric and isometric contractions, with greater perceived muscle soreness associated with the eccentric contraction. In a 2000 article entitled “Effects of Plyometric Exercise on Muscle Soreness and Plasma Creatine Kinase Levels and its Comparison with Eccentric and Concentric Exercise” (The Journal of Strength and Conditioning Research: Vol. 14, No. 1, pp. 68–74), the authors found Clarkson’s study not only proved to be true but also concluded that plyometric activities had incurred perceived muscle soreness than concentric contractions.

Spasm Hypothesis.

In a 1980 study, Devries proposed that DOMS or PEMS is due to a restriction in blood supply, generally due to factors in the blood vessels, with resultant damage or dysfunction of tissue called ischemia. As you continued to workout, further ischemia would result in more damage and "soreness." This theory was further proven by work done in 2000 by Barlas, Walsh, Baxter, and Allen.

Sources: ISSA Complete Guide to Fitness: Edition 8.1.5, Unit 15, pp. 415

DOMS or PEMS seems to be a side-effect of muscle tearing and repairing that occurs after a workout. It's an unfortunate side-effect as well because you are very sore and it takes 2 or more days for the soreness to go away. Soreness should not be a goal of training. Many people experience soreness when they do a particular exercise with a moderate to heavy weight and get a good, deep stretch. Not every person experiences muscle soreness. In fact, many do not yet they continue to make fantastic progress.

Forget soreness as an indicator or progress and use the most underutilized piece of equipment in the gym to tell you EXACTLY where you are, where you've been and if you are making forward movement.

What's the piece of equipment?

A training journal!

Your goal should be to improve on your last efforts. Getting a little bit better with each step and each workout. If you track your progress in some type of journal, it’s easy to see if you are improving. It's even more beneficial to track some of your body measurements (fat loss, weight gain, size on arms and legs).

Use your journal to track your progress and your perception of how you feel. When you are done with a workout, you should feel better. Not so fatigued you can’t drive home. And not puking or so nauseous that it's difficult to impossible to eat post-nutrition foods. You want to push yourself and get better but blasting yourself to the point of fatigue and overtraining where you are tired 2 days later or getting so sore it takes 7 days to walk again, is not good training. It will affect your recovery and that ultimately affects your next workout like a domino effect.

Soreness is not an indicator of a good workout. That myth has been around forever. Getting tired is easy. Getting better is not. I’ve never seen any proven scientific results that says soreness is a must in order to get better or stronger or bigger.

Vast Applications

Individualization has vast implications for your entire fitness program— not just exercise. For instance, just because 99% of Americans rely on commercial gyms for their fitness needs doesn't mean that YOU have to. You may prefer to train at home, or even outdoors. Today, people have access to an almost limitless variety of exercise modalities, including aqua fitness, martial arts, elastic resistance bands, yoga, dance, you name it. Many roads lead to Rome, so do what you enjoy.

Smart athletes also know that nutrition must be individualized as well. Case in point: English bodybuilder and elite strength athlete Gary Taylor. Despite the conventional advice of eating a high protein diet, Gary feels he does best on high carbs and low protein. With a 600 pound behind-the-neck push press to his credit, it's hard to argue with his unique approach.

Your goals don't need to be structured in conventional ways, either. While most seek more muscle or strength, you might find more satisfaction pursuing other objectives, such as everyday functional ability, or simply the sense of well-being that comes with following an exercise program. It's important to enjoy the process of training. If you're getting the results you want, don't change a thing. But if you're still not satisfied, try the suggestions we've outlined here. Lastly, remember that your individuality is a dynamic concept. As you progress, your exercise program must be constantly modified.

That's right. Your body will help determine what you need. If you get stuck, get some help.

Not only do our fitness goals determine what type of exercise we should do, but also our personalities. Some people find gyms boring, but they love salsa or bhangra class. I chose martial arts because I'm rambunctious, and I supplement it with weight training & cardio. One one person likes, another doesn't.

You probably won't see me running any marathons. Not because I can't, but because it doesn't interest me. However, some people get complete ecstasy from it. The point is, choose the activity you like most and work around that to determine the best way for you to be fit.

-Melissa

Swiss Ball Crunches with a Weight

How can you do this at home? Many of us don't have a weight bench in which to tuck our legs, so you can get your partner or roommate to hold your legs.

Another alternative would be to not use the Swiss ball and lie on your back with the weight in the same position and your legs bent.

Either way, don't use too heavy of a weight or do too many crunches, unless you want to get the belly pooch.

Exercise Instructions:

Setup your the weighted exercise ball sit up by getting a exercise ball and something to rest your feet against. This could be a wall, or as shown in the video a flat bench placed at 90 degrees. Get the desired wight plate and sit on the exercise ball. Place your feet under, or up against, your support. Hold the weight above your head. Keep it close to your head. Slowly lower yourself down until your shoulder blades start to touch the exercise ball. Pause, then raise yourself back to the starting position. Repeat for desired reps.

Tips & Advice:

Keep the weight in place throughout the exercise, don't move it forward/back.

For Sore Muscles This Works Like Crazy

By Marc David (from the Build Muscle & Gain Weight Fast Guide)

As discussed in some previous articles, muscle soreness can be caused by three hypothesis( muscle damage, tissue damage, muscle spasms) resulting in cumulative micro trauma resulting in some type of cellular damage. At times, this can be the leading cause of overtraining and being uncomfortable for a few days after training.
Continual cellular damage over and over to the point where the body cannot recovery can result in overtraining.

Don't worry...

Here's a quick checklist for helping to reduce the amount of muscle soreness you may experience. You can use one or all of these the next time you feel a little too sore from your last workout.

Phase 1 - Pre Training Recovery

Leg Elevation:
Many of us stand or sit for long periods of time before going to the gym and training. This is a less than optimal condition because your overall circulation is less than ideal. What you can do is 20-30 minutes before you train, lay down with your feel against a wall or other object and get the blood back to your upper body and heart.
You'll improve your circulation especially when you train legs or your lower back.
If you want, you can take this opportunity to listen to music or take a quick nap and begin the mental transition into training.

Phase 2 - Recovery During Training

Rest Intervals Between Sets:
A great way to boost the intensity of any workout without changing a single thing is to decrease the rest time between sets. You'll instantly get more work done in less time. If you feel that the intensity is too high, you can increase the time between sets and help reduce the build up of lactic acid as well. The time you take to rest between sets has a significant impact on your next set as well as future performance.

Movement Between Sets:
Just think about it. It's like a warm up and cool down all over again but between the sets. Most people understand the importance of warming up before lifting weights. They also know about a proper cool down after working out.

But did you know that you can use those sample principles on a minute level in between your sets?

This movement not only serves as a 'transition' between an all out effort and recovery but it aids in better circulation and helps reduce the swelling of muscular tissues.

Periodization:
Remember that soreness can be caused by a few hypothesis (tissue damage, muscle damage, spasms). But did you stop to think that if you keep on training "heavy" you just keep on damaging the muscle at a micro level over and over without a change to recover?
Incorporating a light day or week into your training can help flush the area with new blood, reduce the formation of scar tissue and flush waste from the area.
Planning these type of workouts in your training program will speed up the time needed to recover as well as add variety to your program which in turn provides overall recovery.

Phase 3 - Post Training Recovery
My strong hunch is that most people will be unable to avoid soreness at some point and seek treatment.

So that's why there's a few ways you can help reduce the severity of soreness during your training as well as aid in the recovery process after your training.

Contrast Showers:
Done on your lumbar area, this involves using short bursts of hot and cold water to improve the circulation. You can further stretch during this time to flush new blood to the area.

Post Workout Nutrition:

Needless to say...

After your workout your body is in a prime time to devour nutrients. This is an ideal time to give it the protein it needs with the carbohydrates for energy recovery.

You see, if muscle soreness is caused by micro trauma resulting in cellular damage then obviously you want to give your body plenty of materials quickly to repair itself.

Proper post workout nutrition can reduce the amount of soreness you can experience.

Therapeutic Modulaities:

This can encompass such things as massage, sauna, whirlpool, chiropractic adjustments, acupressure and others are among the more popular therapeutic modalities. Make no mistake....

Recovery really begins when you leave the gym. Depending on factors such as your level of fitness, age, medical conditions, you may be wise to use some or all of these post workout recovery methods to speed up overall recovery.

There's no magic formula per se but anything you can do to help speed the recovery process will result in less muscular discomfort and quicker recovery for the next workout.

Have you heard that 90% gym-goers overtrain 90% of the time?

Could it be that simply "under-recovered" and could easily stand to train more if only they could recover quicker?

Sleep:

While there is not a set number of hours you need to sleep as that depends on the individuals schedule, personal preferences and level of stress it's still clear that sleep is vital to recovery.

This is the time your body repairs all that micro trauma.

If you aren't getting enough quality sleep, it can affect your overall recovery and body's ability to repair itself. That can lead to prolonged muscle soreness. The amount of sleep each person needs will vary.

Make no mistake about muscle soreness...

It's uncomfortable!

But using any or all of the above recovery methods you can significantly reduce the duration of muscle soreness.

More important than that...

Create a periodized program that helps to keep your body in a state of recovery and avoid overtraining.

Diet Myth

Myth: Starches are fattening and should be limited when trying to lose weight.

Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.

Tip: A healthy eating plan is one that: 1. Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. 2. Includes lean meats, poultry, fish, beans, eggs, and nuts. 3. Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars. For more specific information about food groups and nutrition values, visit http://www.healthierus.gov/dietaryguidelines.

Weight Loss Myth - High-Protein/Low-Carb

Myth #1: High-protein/low-carbohydrate diets are a healthy way to lose weight.

Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak. Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones in your blood. Ketones are partially broken-down fats. A buildup of these in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease. Be sure to discuss any changes in your diet with a health care professional, especially if you have health conditions such as cardiovascular disease, kidney disease, or type 2 diabetes. Tip: High-protein/low-carbohydrate diets are often low in calories because food choices are strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain. You may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.

Myth #2: Fad diets work for permanent weight loss.

Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight. Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first couple of weeks) may increase your risk for developing gallstones (clusters of solid material in the gallbladder that can be painful). Diets that provide less than 800 calories per day also could result in heart rhythm abnormalities, which can be fatal. Tip: Research suggests that losing 1/2 to 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.

“Lose 30 pounds in 30 days!” “Eat as much as you want and still lose weight!” “Try the thigh buster and lose inches fast!” And so on, and so on. With so many products and weight-loss theories out there, it is easy to get confused.

Dance Off the Weight

http://www.fitnessmagazine.com/workout/gear/dvds/dance-off-the-weight-dance-exercise-videos-for-weight-loss/

There's a little video on this website that has an exer-dance routine. It is pretty fun, and definitely a little Jazzercise at first. I recommend you put on your own music and follow along.

You can also increase the tempo to increase your heart rate.

These moves can be used at the club.

Don't forget to stretch before & after your dance workout.

Let me know if you try it.