1. You will gain muscle strength and make it easier to carry those kids, groceries, etc (without throwing your back out!).
2. Want to minimize the look of cellulite? Adding a little muscle mass will help fill out that "lumpy cottage-cheese" look and give your skin a more even appearence (plus it will help burn that fat).
3. Obviously you will look more toned, as strength training sculpts and defines the muscles better than any other workout.
4. Want to burn more calories? Strength training (esp power circuit training)promotes lean muscle mass which will increase your basal metabolic rate=burn more calories during the day (even doing nothing!)=burn more fat!!!
5. You will lose inches and body fat (even if the scale isn't going down as much as you would like).
6. You will improve your posture, core strength, range of motion, and balance (which all go as we age). This means less injures, and less aches and pains too.
7. You will look younger and feel younger (and possibly be able to keep up with your kids)!
8. Strength training will burn more calories/workout than most other exercising (esp power ciruit training) because you will continue to burn calories post-workout as your muscles recover and rebuild whereas other cardio workouts do not.
9. Here's a big one-you will increase your bone density! This might not be important to you now, but osteoporosis affects 1 out of 3 women after age 65. Start now to increase and maintain that bone density and you won't have to worry about hip fractures and other things that come from getting old and having brittle bones!
10. Lastly, strength training will give you more energy! And let's face it, we all need that to get through the day (esp with kids)!!!
Thursday, August 28, 2008
Wednesday, August 20, 2008
How to find your healthiest weight
1. First find your BMI (Body Mass Index):
Multiply height by height (in inches)=A
Divide weight (B) by A=C
Multiply C by 703=BMI
Example: 67x67=4489 BMI ranges:
140/4489=.03118 Underweight: Less than 18.5
.03118x703=21.9 Normal: 18.5 to 24.9
Overweight: 25 to 29.9
Obese: 30 or higher
2. What's your build? This is important because BMI isn't always accurate. According to this equation, Arnold Swarznegger, Serena Williams, and football players are obese because it doesn't take into equation, frame size, muscle mass, or body fat %. To figure out your frame size, hold up your arm at a 90 degree angle with your palm facing your face. Put the pointer finger of your other hand on the bone on one side and your thumb on the other. Then measure the distance between them. Keep in mind frame sizes are for women in the 5-foot-4 to 5-foot-7 range.
Distance between elbow bones: Frame size:
2 2/8 inches and below Small
2 3/8 inches to 2 5/8 inches Medium
2 6/8 inches and above Large
3. How much have you gained since high school? Weight gain after about age 20 is really important because of most of the weight gain is typically unhealthy fat. A weight gain of 10-15 lbs since high school is considered ok, although if you've gained over 20 lbs since high school and most of that is FAT TISSUE, then it's time to readjust your eating habits and pump up the exercise. Genetics can play a huge role in how much weight you put on too, if you have a parent that is heavy, gaining weight may be that much easier for you and you may have a predeposition for becoming obese. If you can cut 500 calories a day, you should be able to lose 1 lb/week.
4. How big is your belly? Why does waist size matter? The fat that makes your middle resemble an apple is bad news, upping your risk of metabolic syndrome-a combo of high blood pressure, high triglycerides, high cholesterol, and prediabetes. Bottom line: Women's waists should be not larger than 35 inches; men's 40 inches max. But experts worry that anything bigger than 32 is bad for you.
Waist-size calculator:
Healthy 32 inches or below
Worry zone 33 to 34 inches
Danger zone 35 inches and above
5. How old are you? Although you'll still want to stay within healthy weight and BMI ranges as you get older, you may experience a little creep-and that's OK within reason. In a healthy weight table used by the Weight Watchers organization, for instance, 134 is the maximum recommended weight for a woman up to age 25 who is 5 feet 4 inches tall. For ages 25 to 45, it's 140. When women hit 45-plus, they need to be extravigilant because they start to gain fat and lose muscle due to hormonal changes.
6. Is your lifestyle healthy? Even if you still eat Twinkies, exercise will lower your blood pressure, cholesterol, and risks for several cancers. It also helps clear blood clots and sets a healty interval between heart beats. Plus, it increases muscle contractions, which help regulate blood sugar levels, keeping diabetes at baby. You'll be healthier and thinner if the stable of your diet is lots of fruits, vegetables, and lean proteins, and whole grains. It's as simple as that.
SOURCE: Health.com
Multiply height by height (in inches)=A
Divide weight (B) by A=C
Multiply C by 703=BMI
Example: 67x67=4489 BMI ranges:
140/4489=.03118 Underweight: Less than 18.5
.03118x703=21.9 Normal: 18.5 to 24.9
Overweight: 25 to 29.9
Obese: 30 or higher
2. What's your build? This is important because BMI isn't always accurate. According to this equation, Arnold Swarznegger, Serena Williams, and football players are obese because it doesn't take into equation, frame size, muscle mass, or body fat %. To figure out your frame size, hold up your arm at a 90 degree angle with your palm facing your face. Put the pointer finger of your other hand on the bone on one side and your thumb on the other. Then measure the distance between them. Keep in mind frame sizes are for women in the 5-foot-4 to 5-foot-7 range.
Distance between elbow bones: Frame size:
2 2/8 inches and below Small
2 3/8 inches to 2 5/8 inches Medium
2 6/8 inches and above Large
3. How much have you gained since high school? Weight gain after about age 20 is really important because of most of the weight gain is typically unhealthy fat. A weight gain of 10-15 lbs since high school is considered ok, although if you've gained over 20 lbs since high school and most of that is FAT TISSUE, then it's time to readjust your eating habits and pump up the exercise. Genetics can play a huge role in how much weight you put on too, if you have a parent that is heavy, gaining weight may be that much easier for you and you may have a predeposition for becoming obese. If you can cut 500 calories a day, you should be able to lose 1 lb/week.
4. How big is your belly? Why does waist size matter? The fat that makes your middle resemble an apple is bad news, upping your risk of metabolic syndrome-a combo of high blood pressure, high triglycerides, high cholesterol, and prediabetes. Bottom line: Women's waists should be not larger than 35 inches; men's 40 inches max. But experts worry that anything bigger than 32 is bad for you.
Waist-size calculator:
Healthy 32 inches or below
Worry zone 33 to 34 inches
Danger zone 35 inches and above
5. How old are you? Although you'll still want to stay within healthy weight and BMI ranges as you get older, you may experience a little creep-and that's OK within reason. In a healthy weight table used by the Weight Watchers organization, for instance, 134 is the maximum recommended weight for a woman up to age 25 who is 5 feet 4 inches tall. For ages 25 to 45, it's 140. When women hit 45-plus, they need to be extravigilant because they start to gain fat and lose muscle due to hormonal changes.
6. Is your lifestyle healthy? Even if you still eat Twinkies, exercise will lower your blood pressure, cholesterol, and risks for several cancers. It also helps clear blood clots and sets a healty interval between heart beats. Plus, it increases muscle contractions, which help regulate blood sugar levels, keeping diabetes at baby. You'll be healthier and thinner if the stable of your diet is lots of fruits, vegetables, and lean proteins, and whole grains. It's as simple as that.
SOURCE: Health.com
Thursday, August 7, 2008
The #1 Weight-Loss Tip
We might have heard this before, but I'm going to blog about this because when it comes to nutrition, most people don't get it right. We all have our weaknesses, ups and downs, and challenges when it comes to eating healthy. If weight loss is your goal, then stop the cycle of losing the weight and gaining it back by even doing this one simple trick...
WRITE DOWN WHAT YOU EAT!!!! Various studies and research done shows that people that write down everything they eat (aka a food journal) have more success getting the weight off and KEEPING IT OFF then those that don't. Why? Because one, it makes us more aware of what we're putting in our mouth; two, it helps us uncover what our challenges are and; three, it can also help us uncover any emotional eating habits we may have (by writing down our feelings/stresses that day). Usually when people can do this one simple thing every day, they will slowly start to change their eating habits which will hopefully develop into lifelong habits.
In fact, in a recent article published in Time Magazine (Aug 4,2008), it explains why keeping a food diary is crucial for short and long-term success. In a new study conducted, participants who kept a food journal six or seven days a week lost an average of 18 lbs, compared with an average of 9 lbs lost for non-diary keepers (all participants had were encouraged with the same weight-loss strategies such as calorie restriction, weekly group sessions, and moderately intensive exercise). To quote Victor Stevens of Kaiser Permanente for Health Research, "hands down, the most successful weight-loss method was keeping a record of what you eat."
So, in conclusion, go buy a small three-ring notebook and stash it somewhere you will also see all day (aka the kitchen counter, your purse, etc) and start keeping a food journal. It's cheap, easy (cmon, 5 min a day isn't going to kill you!), and it will produce results!
WRITE DOWN WHAT YOU EAT!!!! Various studies and research done shows that people that write down everything they eat (aka a food journal) have more success getting the weight off and KEEPING IT OFF then those that don't. Why? Because one, it makes us more aware of what we're putting in our mouth; two, it helps us uncover what our challenges are and; three, it can also help us uncover any emotional eating habits we may have (by writing down our feelings/stresses that day). Usually when people can do this one simple thing every day, they will slowly start to change their eating habits which will hopefully develop into lifelong habits.
In fact, in a recent article published in Time Magazine (Aug 4,2008), it explains why keeping a food diary is crucial for short and long-term success. In a new study conducted, participants who kept a food journal six or seven days a week lost an average of 18 lbs, compared with an average of 9 lbs lost for non-diary keepers (all participants had were encouraged with the same weight-loss strategies such as calorie restriction, weekly group sessions, and moderately intensive exercise). To quote Victor Stevens of Kaiser Permanente for Health Research, "hands down, the most successful weight-loss method was keeping a record of what you eat."
So, in conclusion, go buy a small three-ring notebook and stash it somewhere you will also see all day (aka the kitchen counter, your purse, etc) and start keeping a food journal. It's cheap, easy (cmon, 5 min a day isn't going to kill you!), and it will produce results!
Sunday, August 3, 2008
5 Great Total Body Exercises
Sorry for the lack in blogging, again, I was gone the past 2 weeks on vacation. I'm back though, and hopefully I can keep up (life is crazy this summer!) with the blog now. I thought I would post some GREAT total body exercises that work multiple muscles so you get the benefits of 1) maximizing your time, 2) keeping your heart rate elevated to burn more calories, and 3) challenging your body. The best way to weight train is "power circuit training" in which you do a total body workout, not resting in between sets, and combining muscles together (esp legs with arms). This method of training is especially effective in burning MAJOR calories and losing body fat at the same time as increasing lean muscle and tone.
1. Walking lunges with lateral/front shoulder raises. Pretty much everyone knows how to do a lunge, but to really challenge yourself, and to kill two birds with one stone, hold 3-8 lb. dumbbells while doing a walking lunge. As you come down into a lunge, raise your arms straight out to the side to shoulder heigth (elbows slightly bent). When you've done 20 or so, turn around and repeat, only this time, raise arms straight out to the front, shoulder heigth. WORKS LEGS AND SHOULDERS.
2. Plie squat with bicep curl. While holding 8-12 lb. dumbbells, stand in a wide stance toes pointed out (you know, ballet stance). Hold the weights in between your legs to avoid hitting them on your legs. Squat down to a 90 degree angle at the knee with hips/glutes tilted back (like sitting in a chair) and torso slightly leaning forward (but not rounding your back). Make sure to keep heels planted on ground to avoid knee pain and to activate glutes better. As you come up from a squat, do a bicep curl. Do 25-35 reps. WORKS LEGS ESP INNER THIGHS/GLUTES AND BICEPS.
3. Step-up with medicine ball/weight twist. Stand to the side of a bench or step holding a 8-12 lb. medicine ball or dumbbell/weight at your waist. With one leg on the bench (remember bench should be to your side), step up bringing opposite knee up (the one on the ground) and at the same time twist weight/ball to outside hip (not the leg on the bench). Make sure to hold abs in tight as this will challenge your balance too. Do 15-25 reps/each side. WORKS LEGS AND ABS.
4. Push up/Row combination. With 8-10 lb. dumbbells, get into a push-up/plank position holding the weights on the ground (wider than shoulder width). Do a push-up and then bring one arm back, elbow bent, squeezing the shoulder blade back. Repeat push-up and then alternate other arm. This is a very challenging exercise, but awesome! Make sure to hold your abs in tight too, not to let your lower back "droop" and you might want to have a wide stance with your feet too. Do 15 reps/each side (for a total of 30). WORKS CHEST, SHOULDERS, TRICEPS, BACK, AND ABS.
5. Ball bridge with tricep press. With 5-10 lb. dumbbells, sit on stability ball and walk feet out so that you're laying on ball with only your upper back on ball. Raise arms straight above your head and bring hips up into a bridge. At the same time you lower your hips/glutes down towards ground, bend your elbows so dumbbells come behind your head (keep elbows stablized so only your lower arm is in motion) and then extend arms the same time you raise your hips. Do 20-30 reps. WORKS GLUTES, HIPS, HAMSTRINGS, AND TRICEPS.
Try these out and tell me what you think!!!!
1. Walking lunges with lateral/front shoulder raises. Pretty much everyone knows how to do a lunge, but to really challenge yourself, and to kill two birds with one stone, hold 3-8 lb. dumbbells while doing a walking lunge. As you come down into a lunge, raise your arms straight out to the side to shoulder heigth (elbows slightly bent). When you've done 20 or so, turn around and repeat, only this time, raise arms straight out to the front, shoulder heigth. WORKS LEGS AND SHOULDERS.
2. Plie squat with bicep curl. While holding 8-12 lb. dumbbells, stand in a wide stance toes pointed out (you know, ballet stance). Hold the weights in between your legs to avoid hitting them on your legs. Squat down to a 90 degree angle at the knee with hips/glutes tilted back (like sitting in a chair) and torso slightly leaning forward (but not rounding your back). Make sure to keep heels planted on ground to avoid knee pain and to activate glutes better. As you come up from a squat, do a bicep curl. Do 25-35 reps. WORKS LEGS ESP INNER THIGHS/GLUTES AND BICEPS.
3. Step-up with medicine ball/weight twist. Stand to the side of a bench or step holding a 8-12 lb. medicine ball or dumbbell/weight at your waist. With one leg on the bench (remember bench should be to your side), step up bringing opposite knee up (the one on the ground) and at the same time twist weight/ball to outside hip (not the leg on the bench). Make sure to hold abs in tight as this will challenge your balance too. Do 15-25 reps/each side. WORKS LEGS AND ABS.
4. Push up/Row combination. With 8-10 lb. dumbbells, get into a push-up/plank position holding the weights on the ground (wider than shoulder width). Do a push-up and then bring one arm back, elbow bent, squeezing the shoulder blade back. Repeat push-up and then alternate other arm. This is a very challenging exercise, but awesome! Make sure to hold your abs in tight too, not to let your lower back "droop" and you might want to have a wide stance with your feet too. Do 15 reps/each side (for a total of 30). WORKS CHEST, SHOULDERS, TRICEPS, BACK, AND ABS.
5. Ball bridge with tricep press. With 5-10 lb. dumbbells, sit on stability ball and walk feet out so that you're laying on ball with only your upper back on ball. Raise arms straight above your head and bring hips up into a bridge. At the same time you lower your hips/glutes down towards ground, bend your elbows so dumbbells come behind your head (keep elbows stablized so only your lower arm is in motion) and then extend arms the same time you raise your hips. Do 20-30 reps. WORKS GLUTES, HIPS, HAMSTRINGS, AND TRICEPS.
Try these out and tell me what you think!!!!
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