Sunday, June 7, 2015

Can You Lose Weight By Walking?


Everybody knows that weight loss is not easy. In fact, in order for us to lose weight and keep it off, one really has to commit to a lifestyle change.

Some folks may be wondering if they can lose weight by walking. After all, we want to do the best exercises that will burn the most calories. For many, the more calories we burn, the better we feel about our workout. While energy expenditure should not be the only measure of a good workout (remember, it is good for you and makes you feel pretty good, too), it is helpful to know how many calories you burn during a particular activity.

Remember also that simply burning more calories will take you only so far down the road to better health. A well-balanced, low-fat diet, plenty of rest, and a healthy attitude are also essential. And, of course, doing all things in moderation - even exercise.

In today's post you will be learning about the top calorie burners-activities that can really turn up the heat; and yes, walking is one of them.

Reading The Chart
The figures on this chart correspond to how many calories individuals of various weights burn per minute during different activities. Multiply this number by how many minutes you perform a given activity. For example, a 160-pound man jogging will burn about 12.4 calories per minute, or 372 calories during a 30-minute jog.
There are a few things you should keep in mind while reviewing this chart. With exercise, it is true that you get out of it what you put into it. Simply showing up for class and going through the motions is not going to do you much good. To get the most out of your exercise session, give it your all, even if your all is less than what others might be doing.
And do not forget to look for little ways to increase the number of calories you burn each day. You might be surprised to learn that it is possible to burn more calories simply by becoming more active in your daily life. Doing things like taking the stairs, walking to the mailbox instead of driving, and doing chores around the house are great ways to burn additional calories.

Activity Calories/min.120 lb.140 lb.160 lb.180 lb.
 Basketball 7.5 8.8 10.0 11.3
 Bowling 1.2 1.4 1.6 1.9
 Cycling (10 MPH) 5.5 6.4 7.3 8.2
 Dancing (aerobic) 7.4 8.6 9.8 11.1
 Dancing (social) 2.9 3.3 3.7 4.2
 Gardening 5.0 5.9 6.7 7.5
 Golf (pull/carry clubs) 4.6 5.4 6.2 7.0
 Golf (power cart) 2.1 2.5 2.8 3.2
 Hiking 4.5 5.2 6.0 6.7
 Jogging 9.3 10.8 12.4 13.9
 Running 11.4 13.2 15.1 17.0
 Sitting, quietly 1.2 1.3 1.5 1.7
 Skating (ice and roller) 5.9 6.9 7.9 8.8
 Skiing (cross country) 7.5 8.8 10.0 11.3
 Skiing (water and downhill) 5.7 6.6 7.6 8.5
 Swimming (crawl, moderate pace) 7.8 9.0 10.3 11.6
 Tennis 6.0 6.9 7.9 8.9
 Walking 6.5 7.6 8.7 9.7
 Weight Training 6.6 7.6 8.7 9.8
Want more information like this delivered directly to your home? ACE FitnessMatters, the bi-monthly magazine from the American Council on Exercise (ACE) is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Learn more about ACE FitnessMatters or get your subscription today at our online store. Call (800) 825-3636 for more information.

Sunday, April 26, 2015

How To Lose One Pound Per Week-Break The Diet Cycle



Looking to lose one pound per week like a lot of us, including myself? It may seem strange that one of the first things you need to do is to break the diet cycle, but its true. There's a reason for this.

You know how it goes:  You go on a diet. Soon you feel deprived of the foods you like. Then you cheat. So you go on a more extreme diet, cheat again and feel even worse about your failure. As the cycle continues, you feel increasingly unhappy with your body and out of control with food. The extra pounds don’t really decrease, but your self-esteem certainly takes a dive.
Lisa Druxman, MA, creator of the Learning Eating Awareness and Nutrition program, gives these reasons why the very common yet vicious dieting cycle may be more harmful than you imagined:
  • Eating between 500 to 1,200 calories per day (typical of diets) slows your metabolism, may result in loss of muscle (which you don’t want to lose) and may not supply the nutrients you need to be healthy.
  • Some studies suggest that dieting may prevent your body from producing enough serotonin to maintain your mood level, leading to food cravings and overconsumption of carbohydrates and sugar.
  • Some experts believe the body fights to maintain a natural set point, regardless of food intake, and diets might even elevate the set point and increase the size and number of fat cells.
  • The dieting cycle can produce feelings of deprivation, self-blame, lowered self-esteem, stress, and depression.
Druxman offers these 10 steps for breaking the diet cycle and starting a healthy, new relationship with food:
1. Redefine Health. Start to measure your well-being by how you feel rather than by what number you see on the scale. Are you strong? Do you have energy throughout the day? Can you walk up stairs without being out of breath? How is your cholesterol level and blood pressure?
2. Counteract Societal Pressure. Stop basing your goals on the images you see around you. TV ads for wrinkle cream feature 25-year-olds. Magazine pictures are commonly manipulated to portray ideals, not reality.
3. Choose a Realistic Target Weight. Are you shooting for a weight that you have not had since high school or college? Take an honest look at your beliefs about your ideal weight. Do you think it will result in a perfect body and a perfect life? Recognize the difference between your fantasies of weight loss and reality. Health care professionals such as nutritionists, physicians, and personal trainers can help you achieve a new perspective.
4. Make Sure the Timing Is Right. If you are facing multiple stressors or looking for short-term results (that upcoming reunion or a new relationship), move slowly. Real change takes long-term commitment and a supportive environment. By taking small steps you will avoid becoming overwhelmed and sabotaging long-term success.
5. End Deprivation. Do you feel addicted to certain foods? Chocolate? Cheese? You may actually be responding to deprivation. Take foods off your forbidden list and, in time, you are likely to stop overindulging. However, this process is slow and professional guidance may help.
6. Shift the Paradigm. Start concentrating on eating healthier, feeling better and being more active. Stop focusing on “good” and “bad” foods.
7. Take Baby Steps Toward Better Choices. Instead of giving up pizza altogether, try ordering one with chicken rather than pepperoni, or go lighter on the cheese topping. You get the idea.
8. Set Different Goals. Make physical activity—not dieting—your priority.  Again, take small steps so you feel successful, rather than trying too much and setting yourself up for failure.
9. Build a Support System. Find supportive people, and teach them how to give you support, such as providing feedback for positive changes you’ve made, rather than negative comments for slips.
10. Find Positive Reinforcers. Make a list of positive reinforcers for encouragement, such as a massage, a new book or a bubble bath. Treat yourself after periods of regular exercise or other sustained healthy new behaviors. Remember, you can break the diet cycle!
Provided by 

Train Hard and Expect Success!
Monique


Weight Loss Resources:

- Transform Your Body Forever in 45 Days Flat with Tom Venuto's "Burn the Fat, Feed the Muscle" program!  http://tinyurl.com/ykt8gjq  No Magic Pills, No Extreme Diets, No Living At The Gym... Discover The Little-Known Secret Celebrities, Bodybuilders And Fitness Models Use To Stay "Photo Ready" Fit

Is this the cause of slow fat loss, frustrating plateaus and weight regain? Don't Make This Huge Mistake in 2015 http://www.burnthefatblog.com/archives/2012/12/starvation-mode-revisited.php

-Tom Venuto's "Burn The Fat Blog" http://www.burnthefatblog.com

-Life to the Max with Joey Atlas-http://joeyatlas.com/live-to-the-max/how-to-master-your-fitness-and-your-life/

-Dr. Oz Blog
http://www.doctoroz.com 
http://blog.doctoroz.com/

The metabolism myth almost no one wants to believe:
http://www.burnthefat.com/slow-metabolism-problems.html

All Diets Are Useless without This!
http://www.burnthefatinnercircle.com/public/All-diets-are-useless-without-this.cfm

Monday, March 23, 2015

How to Lose One Pound Per Week-Choose the Best Time To Exercise


Most people who desire to lose a pound per week know on some level that exercise is important. What they may not know is that its also important to look at when they exercise as well. Here is why:
Contrary to popular belief, women are not the only ones with biological clocks. We all have them, and heed their ticking on a daily basis. If you exercise regularly, you may have already determined your most productive time to exercise. On the other hand, if your exercise time varies from day to day, and it is wearing you out instead of pumping you up, you may be interested in the work of scientists who are studying the proverbial internal clock and how to best determine what time of day you should schedule your workouts.
Rhythm: It's Not Just For Dancing
The secret appears to lie in circadian rhythms, the daily cycles that our bodies follow. These rhythms originate in the hypothalamus and regulate everything from body temperature and metabolism to blood pressure. The rhythms result from the firing rate of neurons. They have conformed to our 24-hour light-to-dark cycle, and may be regulated each day according to the environment.
Warm Is Better
The influence of circadian rhythms on body temperature seems to yield the most control over the quality of a workout. When body temperature is at its highest, your workouts will likely be more productive; when your temperature is low, chances are your exercise session may be less than optimal. Body temperature is at its lowest about one to three hours before most of us wake up in the morning, in contrast to late afternoon when body temperature reaches its peak.
Studies have consistently shown that exercise during these late-in-the-day hours produces better performance and more power. Muscles are warm and more flexible, perceived exertion is low, reaction time is quicker, strength is at its peak, and resting heart rate and blood pressure are low.
Don't Fix It If It's Not Broken
Don't change your schedule if you feel good beginning your day with exercise. Everyone agrees that exercise at any time is better than no exercise at all. In fact, people who exercise in the morning are more successful at making it a habit. And though it has been suggested that morning exercise may put some people at higher risk for heart attack, further research indicates that there is simply a generalized increased risk of heart attacks in the morning. If your schedule favors an early workout, emphasize stretching and a good warm-up to insure that your body is ready for action.
Other Considerations
If stress relief is your goal, exercise always works, at any time. If you are wondering when it is best to train for an upcoming event, it depends on what time you will be competing. If an upcoming marathon begins at 7 a.m., try training at that time of day. Though training at any time will raise performance levels, research has shown that the ability to maintain sustained exercise is adaptive to circadian rhythms. In other words, consistently training in the morning will allow you to sustain exercise during a morning marathon longer than if you train in the evening.
Find Your Peak
To determine your own circadian peak in body temperature, record your temperature every couple of hours for five to six consecutive days. Body temperature usually fluctuates by plus or minus 1.5 degrees throughout the day. Try exercising during the period three hours before and after your highest temperature. If you are an early bird or a night owl, you may notice that your temperature peaks one to two hours before or after the norm (between 4 p.m. and 6 p.m.); you can adjust your exercise time accordingly.
Want more information like this delivered directly to your home? ACE FitnessMatters, the bi-monthly magazine from the American Council on Exercise (ACE) is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Learn more about ACE FitnessMatters or get your subscription today at our online store. Call (800)825-3636 for more information.

Train Hard and Expect Success!
Monique


Weight Loss Resources:

- Transform Your Body Forever in 45 Days Flat with Tom Venuto's "Burn the Fat, Feed the Muscle" program!  http://tinyurl.com/ykt8gjq  No Magic Pills, No Extreme Diets, No Living At The Gym... Discover The Little-Known Secret Celebrities, Bodybuilders And Fitness Models Use To Stay "Photo Ready" Fit

Is this the cause of slow fat loss, frustrating plateaus and weight regain? Don't Make This Huge Mistake in 2014 http://www.burnthefatblog.com/archives/2012/12/starvation-mode-revisited.php

-Tom Venuto's "Burn The Fat Blog" http://www.burnthefatblog.com

-Life to the Max with Joey Atlas-http://joeyatlas.com/live-to-the-max/how-to-master-your-fitness-and-your-life/

-Dr. Oz Blog
http://www.doctoroz.com 
http://blog.doctoroz.com/

The metabolism myth almost no one wants to believe:
http://www.burnthefat.com/slow-metabolism-problems.html

All Diets Are Useless without This!
http://www.burnthefatinnercircle.com/public/All-diets-are-useless-without-this.cfm

Sunday, March 8, 2015

How To Lose One Pound A Week-Try This Low Intensity But Effective Exercise



Sometimes, people are surprised at how how simple it can be to lose one pound per week. Today's post has to do with a no-cost, simple, and easy to follow exercise tip that anyone can begin to use right away.
The magic exercise? walking!
The popularity of walking as a fitness activity is growing by leaps and bounds. In addition to being a low-risk activity and easy to start, the health benefits of walking has been proven in numerous studies. An eight-year study of 13,000 people found that those who walked 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised.
Health benefits of a regular walking program include:
  • Reduce blood cholesterol
  • Lower blood pressure
  • Increase cardiovascular endurance
  • Boost bone strength
  • Burn calories and keep weight down
Get Ready

A walking program is simple to begin. All you need are comfortable clothes and shoes. Layer clothing loosely, while keeping in mind that exercise elevates the body's temperature. Shoes specifically designed for walking are best.
Every workout should begin with a brief warm-up and a few simple stretches. Walk around the house or in place for a few minutes to get the blood flowing to the muscles before you attempt to stretch them. Although walking primarily works the major muscles of the legs, don't forget to stretch your back, shoulders, and arms. This will help to loosen up any tension you may be carrying and make your walk more enjoyable as well as more effective.
Get Moving
Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk. Keep in mind the following:
Walk short distances. Begin with a five-minute stroll and gradually increase your distance.
Forget about speed. Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed.
Swing your arms naturally, breathing deeply. If you can't catch your breath, slow down or avoid hills.
Be sure you can talk while walking. If you can’t, you are walking too fast.
Get Fit!

Walking is one fitness activity that offers you numerous options. Once you have reached a point where you can walk a few miles with relative ease, you can vary the intensity. Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs. Concentrate on lengthening your stride or increasing your speed. And don't forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles.
Listening to lively music while you walk is also a great way to energize your workout. But if you wear headphones, keep the volume down and watch for traffic you may not hear.
Keep track of your progress. Many experts recommend you walk a minimum of 20 minutes a day—but there are no hard and fast rules. Fit walking into your schedule whenever you can. That may mean two 10-minute walks each day, or even an hour-long walk two to three times a week. The best schedule is one that keeps you walking and fit!
Want more information like this delivered directly to your home? ACE FitnessMatters, the bi-monthly magazine from the American Council on Exercise (ACE) is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Learn more about ACE FitnessMatters or get your subscription today at our online store. Call (800)825-3636 for more information
Train hard and expect success!
Monique

Weight Loss Resources:

Do you want to learn how to tighten tone and firm in as little as 45
minutes with that crazy wrap thing? Then, contact me or visit http://www.wrapwithmonique.com

- Transform Your Body Forever in 45 Days Flat with Tom Venuto's "Burn the Fat, Feed the Muscle" program!  http://tinyurl.com/ykt8gjq  No Magic Pills, No Extreme Diets, No Living At The Gym... Discover The Little-Known Secret Celebrities, Bodybuilders And Fitness Models Use To Stay "Photo Ready" Fit

Is this the cause of slow fat loss, frustrating plateaus and weight regain? Don't Make This Huge Mistake in 2014 http://www.burnthefatblog.com/archives/2012/12/starvation-mode-revisited.php

-Tom Venuto's "Burn The Fat Blog" http://www.burnthefatblog.com

-Life to the Max with Joey Atlas-http://joeyatlas.com/live-to-the-max/how-to-master-your-fitness-and-your-life/

-Dr. Oz Blog
http://www.doctoroz.com 
http://blog.doctoroz.com/

The metabolism myth almost no one wants to believe:
http://www.burnthefat.com/slow-metabolism-problems.html

All Diets Are Useless without This!
http://www.burnthefatinnercircle.com/public/All-diets-are-useless-without-this.cfm

Monday, February 16, 2015

Best Weight Loss Diet-10 Eating Tips For Easy Weight Loss




There are many diet plans available today. Some may wonder what is the best weight loss diet. In today's article, you will learn that following a specific diet plan should not be your focus. Instead, focusing more on healthy lifestyle changes should be the goal. If you follow the suggestions outlined below, you will be off to a great start.
 Exercise is one important part of losing weight. Eating nutritious foods is another. Cathy Leman, RD, LD, owner of NutriFit, a nutrition consulting and in-home personal training business in Glen Ellyn, Illinois, offers these suggestions to help you make healthy food choices that will support your weight loss efforts.
1. Keep a Food Log. If your goal is weight loss, it’s important to first get a realistic picture of how much and which foods you are eating. You may be underestimating or overestimating food intake. Write down everything you eat and drink for a week or two. Then examine the log to see what changes you need to make to eat more healthfully.
2. Stock Up on Fruits and Vegetables. Are fruits and vegetables prominent in your log? These foods are naturally low in fat and a great source of fiber. Because fiber creates a feeling of fullness without adding calories, you’ll eat less and get a natural source of vitamins, minerals and antioxidants.
3. Consume Healthy Dairy Products. Are the dairy foods you eat nonfat or low fat? Sticking with these items reduces total fat intake as well as consumption of saturated fat. Calcium is critical for bone health, so unless you are lactose intolerant or allergic to dairy products, eat low-fat or nonfat dairy products daily.
4. Choose Low-Fat Meats. If you include red meat in your diet, make sure you select lean cuts such as sirloin or round and ensure they are trimmed of excess fat. If you eat poultry, choose white meat without the skin. Use low-fat cooking methods such as grilling, broiling or baking versus deep frying.
5. Eat Healthy Carbohydrates. Don’t shortchange yourself by skipping foods that are good carbohydrate sources. Foods such as pasta, rice, and bread are naturally low in fat, provide the body’s preferred source of fuel, and typically contain a healthy dose of B vitamins. Include whole-grain choices such as brown rice and 100-percent whole wheat products for additional nutrients and to increase your fiber intake.
6. Reduce Portion Sizes. If, after examining your food log, you want to eat more healthfully, how do you begin? It’s easiest to focus on making small changes over time. Perhaps begin by reducing portion sizes. Serve meals in smaller dishes such as dinner off the smaller lunch plate, pasta in the smaller cereal bowl, and salad in the larger pasta bowl.
7. Eat Several Small Meals Daily.  Another strategy is to regularly consume small amounts. Try eating five to six mini-meals throughout the day. This method helps keep blood sugar levels stable and energy levels up and staves off the "everything but the kitchen sink" hunger level.
8. Practice the 80/20 Rule. A third strategy is to make the healthiest choices possible 80 percent of the time. This goal gives you permission to include all foods in your diet. You’ll benefit from variety, while reducing feelings of deprivation.
9. Focus on Nutrient Density. When planning snacks and meals, try to get more nutritional bang for the calories buck. For instance, 10 Gummy Bears have 85 calories and no fat—yet they also have no fiber and no vitamins and minerals. By comparison, 1 cup of raw, sweet cherries has the same amount of calories, plus 2.69 grams of fiber, 17.55 milligrams (mg) of calcium, 262.08 mg of potassium, 250 mg of vitamin A and many more vitamins and minerals.
10. Avoid Good/Bad Food Thinking. It’s tempting to lump foods into "good" and "bad" categories. While some foods such as nuts and avocados may be high in fat, they are also full of nutrients and can be part of a healthy diet in small amounts. Try to focus on the big picture rather than dissecting your diet on a food-by-food basis.
Provided by 


Train hard and expect success!
Monique

Weight Loss Resources:

Do you want to learn how to tighten tone and firm in as little as 45
minutes with that crazy wrap thing? Then, contact me or visit http://www.wrapwithmonique.com

- Transform Your Body Forever in 45 Days Flat with Tom Venuto's "Burn the Fat, Feed the Muscle" program!  http://tinyurl.com/ykt8gjq  No Magic Pills, No Extreme Diets, No Living At The Gym... Discover The Little-Known Secret Celebrities, Bodybuilders And Fitness Models Use To Stay "Photo Ready" Fit

Is this the cause of slow fat loss, frustrating plateaus and weight regain? Don't Make This Huge Mistake in 2014 http://www.burnthefatblog.com/archives/2012/12/starvation-mode-revisited.php

-Tom Venuto's "Burn The Fat Blog" http://www.burnthefatblog.com

-Life to the Max with Joey Atlas-http://joeyatlas.com/live-to-the-max/how-to-master-your-fitness-and-your-life/


-Dr. Oz Blog
http://www.doctoroz.com 
http://blog.doctoroz.com/


The metabolism myth almost no one wants to believe:
http://www.burnthefat.com/slow-metabolism-problems.html


All Diets Are Useless without This!
http://www.burnthefatinnercircle.com/public/All-diets-are-useless-without-this.cfm

Sunday, February 8, 2015

How To Lose Weight One Pound A Week|The Top 2 Mistakes to Avoid

Everybody knows losing weight is a journey and that it takes a lifestyle commitment to keep it off for good.

Would it be ok if as you start this journey, you knew what to mistakes to avoid so you won't get discouraged and quit?

In today's post, Dr. Oz will be sharing with the top 2 mistakes to avoid. If you follow his recommendations, if will be much easier to achieve your goals.

Remember to also take your free online health assessment before you leave. Making sure your body has the right nutrients is also important as you travel on your weight loss journey. Click here to take the assessment: http://lovinlife.idlife.com/takeassessment/index.html



Train hard and expect success!
Monique




Weight Loss Resources:

-You are unique and your nutrition should be too. Click here to take your free online health assessment http://lovinlife.idlife.com/takeassessment/index.html

- Transform Your Body Forever in 45 Days Flat with Tom Venuto's "Burn the Fat, Feed the Muscle" program!  http://tinyurl.com/ykt8gjq  No Magic Pills, No Extreme Diets, No Living At The Gym... Discover The Little-Known Secret Celebrities, Bodybuilders And Fitness Models Use To Stay "Photo Ready" Fit

Is this the cause of slow fat loss, frustrating plateaus and weight regain? Don't Make This Huge Mistake in 2014 http://www.burnthefatblog.com/archives/2012/12/starvation-mode-revisited.php

-Tom Venuto's "Burn The Fat Blog" http://www.burnthefatblog.com

-Life to the Max with Joey Atlas-http://joeyatlas.com/live-to-the-max/how-to-master-your-fitness-and-your-life/


-Dr. Oz Blog
http://www.doctoroz.com 
http://blog.doctoroz.com/


The metabolism myth almost no one wants to believe:
http://www.burnthefat.com/slow-metabolism-problems.html


All Diets Are Useless without This!