with your interests in mind and heart
Welcome. I hope you find something that you can use in this newsletter, because I have written it for you. I choose subjects that I feel are valuable to your success, as well as issues that you have specifically asked about. You may discover answers to things that you didn't realize you misunderstood, and wouldn't have thought to ask. So whether this helps you to fine tune an exercise that you may have been doing incorrectly, get an important nutritional tidbit that kick starts your fat loss, a new motivational perspective, or even just a little entertainment, then I've achieved my goal of making this a worthwhile endeavor for all of us. As always, I am open to your suggestions and questions. I want to make each edition better than the last, so please contact me with any special requests.
Click on the underlined number to go directly to the article:
1.) Diet Is Not Enough; Why You Need
Exercise In Order To Lose Fat
2.) 10 Quick Tips For Healthy Fat Loss
3.) Staying Balanced in the "Zone" Diet
Exercise Of The Month: Single Arm
5.) Little Known Facts About The Core
6.) How to Sculpt Your Abs on a Full Stomach
7.) "Disturbing" Fat Loss Results
8.) Contact Information
|Read articles in entirety below|
Increases metabolism: The belief that exercise is not worth the effort because of the relatively small number of calories used is untrue. For example, walking burns about five calories a minute. Since there are 3,500 calories in a pound of fat, it would seem that you would have to walk 11 1/2 hours to lose a pound. The truth is that even fairly intense exercise creates an 8-fold increase in your metabolic rate (calorie burning) for hours after the workout. This residual effect, not the exercise itself, presents the greatest benefit for burning calories over the course of the day.
Maintains Muscle: The movement involved with exercise requires you to use your muscles, which causes the necessary physiological changes for muscle to maintain (or even increase) its size and strength. Since every pound of muscle requires 50-100 calories per day to sustain itself, and since fat is burned almost exclusively in your muscles, maintaining your muscle is crucial to losing body fat. Without exercise, you’ll lose muscle and reduce your ability to burn fat. You could lose weight but end up being flabby, a.k.a. "skinny-fat". When it comes to your muscle, you either "use it or lose it"; and when you have it, it is much easier to avoid gaining excess fat .
Increases Fat-Burning Enzymes: Muscles have very specific enzymes, which burn only fat. Research has shown that people who exercise regularly have far more fat-burning enzymes in their muscles than people who don’t exercise. In other words, exercise causes your body to "beef up" its ability to burn fat more efficiently. This means that the more you use your muscles with exercise, the more fat-burning enzymes your muscles develop to burn more fat.
Changes the Body’s Chemistry: Exercise positively affects a number of hormones in your body, which are related to fat storage such as insulin, adrenaline, and cortisol. Endorphins, small morphine-like chemicals, are secreted with exercise and can also help reduce fat storage, as well as create a feeling of well-being and alleviate stress. Exercise also speeds food transit time through the intestines to complete the digestive cycle, which reduces the chances for digestive disorders and bowel cancer.
In summary . . .
The best drink is water. Tea (green) and coffee may be consumed in moderation (but watch what
you add). Each day, drink one quart of water for every 50 pounds you
weigh. Drink immediately upon rising in the morning before meals. Sip
water during meals. Wait 15 minutes after meals before you drink water
IF YOU SNACK
Approved snacks are nuts, yogurt, cottage cheese,
protein shakes, vegetables, fruits. No vending machine products.
Start with Protein. Your body needs a constant supply of protein to replace what’s lost on a daily basis, so every Zone meal starts with an adequate serving of low-fat protein. Without adequate incoming protein, your muscles and your immune system weaken. Protein also stimulates the release of glucagon, a hormone that signals the body to release stored carbohydrates from the liver to maintain adequate blood sugar levels for the brain. Glucagon also acts as a brake on excess insulin. If glucagon levels increase, insulin levels decrease.
When it comes to protein, there are three basic Zone rules:
You do have to consume adequate protein, but vegetarians can accomplish this by eating egg whites, low-fat dairy products, tofu, or soy meat substitutes.
Best Protein Choices • Skinless chicken breast • Turkey • Fish • Very lean cuts of meat • Egg whites • Low-fat dairy products • Tofu • Soy meat substitutes
Balance with Carbohydrates. The protein portion of a Zone meal must be balanced with the carbohydrates, but not all carbohydrates are equal in their ability to control insulin levels. Most fruits and vegetables are “favorable” carbohydrates with a low capacity to stimulate insulin, while other vegetables (such as carrots and peas) and grain-based products (i.e., bread, pasta, rice, etc.) are “unfavorable” carbohydrates with a high capacity to stimulate insulin. Since your goal is insulin control, make sure that most of your carbohydrate choices come from the favorable category; unfavorable carbohydrates should be treated as condiments. Therefore, fill the remaining two-thirds of your plate with a lot of vegetables, some fruit, and just a small mix of grains and starches. Here’s a guide to favorable and unfavorable carbohydrates:
Add a Touch of Fat Once you’ve
balanced your plate with lean protein and favorable carbohydrates, it
wouldn’t be a complete Zone meal without fat. Remember, it takes fat to
burn fat, but not all fats are equal. “Good fats” come in two forms:
monounsaturated fats and long-chain omega-3 fats. Monounsaturated fats
come from olive oil, certain nuts, and avocados. Long-chain
omega-3 fats come from fish oils.
4.) Exercise Of The Month: Single Arm Overhead Dumbbell Squat
Single Arm Overhead Dumbbell Squat
This might be one of the best "core stability" exercise you can do. It is truly a full-body challenge that develops pillar strength and midline stability.
Use two dumbbells for this exercise – a heavy one and a lighter one (50-60% of the load of the first dumbbell). Taking a shoulder-width stance, hold the heavier dumbbell in your left hand by your side, and the lighter dumbbell pressed up over your head. Now, maintaining an erect torso, squat down, keeping your body weight in the center. Remember to "brace" your midsection, and keep your spine stable. Your knees and hips are the primary mobile joints. If this is new to you, you may find out that it's a lot tougher than it looks. Be patient, but keep trying. If flexibility is an issue, a little pre-stretching will help.
The offset load will create a large torque through your back and midsection. Fight your body's natural tendency to want to lean to one side!
And this presents a good time to transition into the next topic . . . "Little Known Facts About The Core".
5.) Little Known Facts About The Core
The “core” refers to the lower back and abdominal muscles which are the connection between your upper and lower body. If it is springy and weak, so will your transference of power from lower body to upper body, and vice versa.
The deep trunk muscles, (Transversus Abdominis (TA), multifidus (MF), Internal Oblique (IO), paraspinal, pelvic floor) are key to the active support of the lumbar spine. The co-contraction of these muscles produce forces via the “theracolumbar fascia” (TLF) and the “intra-abdominal pressure” (IAP) mechanism stabilizes the lumbar spine, while the paraspinal and MF muscles act directly to resist the forces acting on the lumbar spine.
It is not just the recruitment of these deep-trunk muscles, but how they are recruited that is important. It has been shown that the co-contraction of the TA and MF muscles occurred prior to any movement of the limbs. This suggests that these muscles anticipate dynamic forces which may act on the lumbar spine and stabilize the area prior to any movement, and that the timing of co-ordination of these muscles was very significant. (Note to my clients: You've heard me cue you many times to "draw in" and "brace before you lift").
So don't just think of "abs" as core
-- they are only a small part.
Training the core area involves much more
than "ab" work. I like to refer to mid-section training as
building "pillar strength". Heavy overhead
work is a terrific way to build pillar strength. It creates midline
stability, which not only builds the "core", it develops body alignment, flexibility, and body
awareness. So next time you think about doing some crunches for
the "abs", instead, try some overhead squats. Feel the CORE
difference and develop a more stable back in the process (as in topic #4).
Believe it or not, it's tough to loose fat on one or two meals per day. In fact, more frequent eating will actually accelerate the process. You really can eat more to loose fat. Here are some tips:
Prepare bulk foods in advance. Make a large supply of your foods in advance. Tupperware is your friend. Place some in the refrigerator, and freeze the rest. I use this technique for many of my standard foods. Two examples: a large pot of whole grain brown rice or 10 chicken breasts.
Time your carbs. Eat most of your carbs immediately post workout, but not after 8PM. During the day, make vegetables your primary carb source and NO simple carbs.
Eat more often. Eat every two to three hours to burn more fat. Your body doesn't need to store fat for energy if you're feeding it all the time.
7.) "Disturbing" Fat Loss Results
Training with "high-intensity-interval-training" (HIIT) burns more calories overall than long slow cardio. The bulk of these calories are burned post exercise. The catch is that velocity without resistance is useless, so going really fast is not the answer. Neither is continuous aerobic work (such as long jogs or so-called "cardio") because it raises cortisol, which in turn makes you fatter in the long run . . . so don’t bother doing it unless it is specific training for your sport. The real solution is working really hard against resistance, with short rest breaks.
These "strength" intervals should consist of 40 sec – 2 min on, and 30 sec – 1 minute off. Sessions should last a max of 42 minutes total including warm-up (with some additional stretching for cool-down). The workouts must be very intense, as the trainee could sense some nausea in order to produce enough lactic acid (now THAT is serious effort!).
Luckily, two sessions per week is all that is needed to lose fat at a noticeable rate. Three to five sessions would be ultimate if they are designed properly with regard to the individuals' work and recovery ratios.
Remember, everything works, but only for a short time; so especially for strength training, vary the program about every 25 days, and vary the exercises often so that you overload the muscles at different points, constantly providing new stimuli. You need to surprise the muscles with something new in order to force them to adapt if you want continual results. The bottom line is this: to accelerate fat loss most efficiently, you must work out intensely enough to create a "metabolic disturbance". The payoff is that the metabolic (fat-burning) effect lasts long after your workout is over. Now "dig in" and start getting some REAL results with your exercise regimen.
(photo) NOT a jogger's body
8.) Contact Information