Be Well Buzz » weight loss

WHY do you train?

Jaqui Karr — Fri, 13 Jan 2012 01:14:19 +0000

WHY do you train? ...95% of the time the answer is "to look better", particularly when I ask the question in January. Why you train will have a huge impact on your results, and an especially strong impact on whether your benefits will extend beyond just physical rewards and feed your mind and soul too. Let me tell you why I train and we can compare notes... I run because it connects me to nature and sends high voltage positive energy coursing through my veins, heart, lungs, brain... it releases endorphins that allow me to handle anything life wants to throw my way and no drug in the world can ever compare to a runner's high I weight train because it gives me pure power and like running it gives me a high - feeds my mind & body with adrenaline and feel good chemicals - strengthens my bones, tones and sculpts me, keeps me looking & feeling young, and every muscle in my body thanks me constantly for caring about it I play racquetball because at 42, I love the stunned looked on my 22 year old partners' faces when I kick their butts every time and all that sweating gives my largest organ, my skin, a hand in detoxifying and ridding my body of all the unavoidable stuff that's harmful to me I kayak because it allows me to be immersed in water - every body of water is sacred to me whether it is lake, ocean, or river - and I get to live in it, weave through it, become part of it and bask in pure raw radiant sunshine as I do so I rollerblade because it turns me into wind and lets me fly I rebound on a trampoline because it's fun and stimulates my lymphatic & oxygen circulation, helps sustain bone density, improves my balance & coordination - inside of 5 minutes I can help my precious body do its miraculous work even more easily than it already does I swim because it makes me weightless, allows every part of me to work congruously, and lets me become a drop in a mass of ocean - connecting to every living thing in every blue inch of the planet I play tennis because I'm always looking for love ;) I do yoga because it grounds my mind, feeds my soul, and tells every atom in my body that it is worshiped and adored ....burn calories? Yes, they tell me that it is a side effect of all these gifts and incredible sensations but I never really think about that... your turn... find what you love, take pure pleasure in it often but don't give a single thought to weight or fitness and I promise, neither will be an issue again Jaqui Karr, C.S.N., C.V.D.

Top 10 Fitness Myths Exposed

BeWellBuzz — Mon, 26 Dec 2011 07:10:37 +0000

If your workout buddy says sit-ups help tone your tummy and get rid of the spare tire, she must know, right? Well, maybe not. Your friend's top workout moves could lead to injuries, not a loss of inches from your waistline. "People create beliefs based on partial truths and pass them on as law," says Dallas-based ACE-certified personal trainer and exercise specialist Kelli Calabrese. Plus, we all want to believe in fast fitness fixes. "People give full credence to one 'magical' fix. In reality, it's a combination of things - better sleep, eating less, working out more, drinking plenty of water - that yields true results." Chances are you've fallen for one or more of the following 10 fitness myths. Who hasn't? Fitness Myth #1: No pain, no gain. If you haven't worked out in a while - or you're trying a new kind of workout plan - you'll probably be sore the next day. Believe it or not, that's a good thing. These aches are called "delayed onset muscle soreness," says Wendy Repovich, Ph.D., a fellow of the American College of Sports Medicine and Director of Exercise Science at Eastern Washington University. It means that the workout created "good" micro-tears in the muscles, which heal on their own and make you stronger. But how can you tell the difference between soreness and muscle damage? "If soreness lasts more than 48 hours, you've overdone it," she says. "This level of muscle damage can take six weeks to heal." Fitness Myth #2: You need to break a sweat for exercise to work. Many women think, If I'm not dripping with sweat, I'm not working hard enough. But sweat isn't a good indicator of how hard you're working. That's because too many factors affect perspiration, Repovich says. "People sweat at different rates." Plus, weather - the temperature and humidity - makes a difference too. A better measure of effort is your heart rate - check out Lifescript's Target Heart Rate Tool - or the Borg Rating of Perceived Exertion (RPE), which ranks how hard you feel your body is working. It's based on several physical sensations, including increased heart and breathing rates and muscle fatigue. On a basic RPE scale, zero is "no effort," such as sitting on a couch, and 10 is "exhaustion." The recommended RPE for most people is usually 3 (moderate) to 5 (strong), according to the American Council of Exercise. Even easier? The talk test, which is recommended by the Centers for Disease Control and Prevention (CDC). During moderate-intensity exercise, you should be able to speak but not sing. Fitness Myth #3: Sit-ups blast belly fat. If you do 100 crunches, you'd expect to burn major belly fat. Unfortunately, your body just doesn't work that way. There's no direct metabolic connection between abdominal muscles and the fat cells surrounding them, says Sherri McMillan, personal trainer and owner of Northwest Personal Training & Northwest Women's Fitness Club. The body pulls fat from all over. It's sent to the liver to be converted into fatty acids, which travel back to your muscles as fuel, McMillan explains. That means any fat your body recruits for energy when you're doing repeated sit-ups could come from the arms, thighs, butt and tummy. So what's the secret to shedding belly fat - or any fat? Follow a balanced program of cardio and strength training, plus eat a healthy diet. But don't give up the crunches. Even if you're not losing tummy fat, an ab workout plan helps tone and suck in that flabby belly, giving the appearance of a slimmer waist. Plus, toning happens faster than weight loss. It's one of the speediest ways to see changes in your body. Fitness Myth #4: A short workout is a waste of time. Who wants to spend hours pounding a treadmill? You don't have to. Shorter workouts can get you in the best shape of your life and still allow time for work, raising kids and cuddle time with your honey. Mini-workouts - 10 minutes three times a day - are just as effective as a continuous 30-minute workout, according to the American College of Sports Medicine. But there's a catch: You have to work harder. "The key to spending less time in the gym is to keep the intensity high," Calabrese says. How? She recommends revving your heart rate with intervals, plyometrics (explosive movements, like jumping) and a variety of exercises. Fitness Myth #5: If I work out, I can eat what I want. True, exercise burns calories, but not enough to make up for a daily French fry habit. Weight loss requires burning more calories than you take in. It's just easier (not to mention smarter) to control what you take in. For example, running a mile is hard, yet it only burns 100 calories. And a grueling 3-mile run (300 calories used) won't make up for a large 500-calorie packet of fries. But there's good news: Great workouts can help balance an occasional high-calorie splurge. "Exercise allows you to eat some of the things you crave, but you still have to eat well [regularly] to balance your diet," Repovich says. Fitness Myth #6: Lifting weights is only for men. Sure, a weight room can be intimidating for women, but it's not a men-only zone. Lifting weights can help women tone up, slim down and still keep their girlish figures. Don't worry about getting muscle-bound: Women aren't wired to build bulky muscles because they don't produce enough testosterone. (Yes, women make the male hormone too.) Weight-lifting can help women develop sleek muscle, which improves body shape and fitness, McMillan says. Plus, resistance training increases a woman's bone density and allows more efficient fat burning. It also improves posture, muscle tone, endurance and strength. Fitness Myth #7: Morning is the best time to work out. There's no single perfect time to get in those workout moves. It depends on you. If you constantly hit the snooze button to postpone a 5 a.m. workout, rethink your goals. The best time of day to exercise is whenever you'll actually do it. That could mean lunchtime, after work or later in the evening when the kids are in bed. "If working out in the evening replaces sitting on the couch, watching TV and eating junk food, do it," Calabrese says. For many people, a morning workout planis best because they're less likely to be distracted later on. "As the day goes on, excuses tend to pile up and eventually workouts are skipped altogether," Calabrese says. So pick a time when you have the most energy, need the stress release or have the best chance of making exercise a habit. Fitness Myth #8: If the scale hasn't budged, you're not making progress. Don't be a slave to the scale. A pound is a pound, whether it's made up of muscle, fat or feathers. Density, not weight, is what matters. "Picture a pound of lean ground hamburger you buy at the grocery store - that's what a pound of muscle looks like," Repovich says. Double that, and you have a good idea of how big a pound of fat is. Muscle is more compact than fat, so it takes up less space in your body. Which explains why the scale may not budge, even as your belt gets looser and clothes fit better. Fitness Myth #9: Exercise doesn't help shed pounds, so why bother? Most of us want to drop a few pounds, but weight loss shouldn't be the only reason to get moving. In fact, if you stopped focusing on the scale and how your body looks, you might notice that exercise makes you feel better. A regular dose of cardio, strength-training, flexibility and balance exercises fights stress and improves brain and nervous system function. Fitness Myth #10: A sports drink is a workout must-have. Staying hydrated during a workout is important, but unless you'll be sweating it out for 90 minutes or more, don't drink anything but water. The body's not working so hard that it'll run out of electrolytes or glucose, so a sports drink will only add unnecessary calories to your diet. Source: http://www.lifescript.com/

What’s Your Ideal Weight?

BeWellBuzz — Mon, 12 Sep 2011 01:33:52 +0000

How do you know what your ideal weight should be? This question is not as simple as one would think, since a person's weight can depend on their frame size (small, medium or large), as well as body composition, i.e. ratio of muscle to fat. Someone may be over their ideal weight, but have a very low percentage of body fat and increased muscle mass, in which case an "ideal" weight would not apply. The goal of your diet should not just be to lose weight, but to lose body fat. A popular way to calculate ideal weight has been using the Hamwi formulas. Dr. Hamwi created these formulas in the 1960s. The formulas are: For women: 100 pounds for the first 5 ft, add 5 pounds for each additional inch For men: 106 pounds for the first 5 feet, add 6 pounds for each additional inch Using these formulas, a 5'5'' woman's ideal weight would be 125 pounds, while a 6'0'' man's ideal weight would be 178 pounds. Remember that there is no one-size-fits-all ideal weight. While the Hamwi formula provides a baseline ideal weight, a person can still fall within a healthy range by weighing a bit less or a bit more than the ideal weight. By calculating your BMI you can determine whether you are within a healthy weight range. BMI stands for Body Mass Index. BMI is calculated using your weight and height and can be a good indicator of your risk for developing certain health conditions, such as heart disease, high blood pressure, type 2 diabetes, breathing problems, osteoarthritis and certain cancers. A higher BMI indicates greater risk for developing disease. There are a few limitations to solely using BMI as an indicator of your health. For example, BMI does not take into account body composition, or the ratio of fat to muscle. This means that someone who has more muscle than the average person, such as an athlete or bodybuilder, may have a high BMI but not be at risk for developing the disease. On the other hand, an older adult who has decreased muscle mass and a high body fat percentage may have a normal BMI. For the general population however, it is a simple screening tool that can identify possible weight problems for adults. To calculate your BMI, simply divide your weight in pounds by your height in inches squared, and then multiply by 703. Here's an example: Weight: 160 pounds, Height: 5'6'' (66 inches) [160 / (66)²] x 703 = 25.8 25.8 is the BMI in this example. So what do the numbers mean? See below for further explanation: Below 18.5 Underweight 18.5 - 24.9 Normal 25.0 - 29.9 Overweight 30.0 - 39.9 Obese 40 and above Morbidly Obese So what can you do to reduce your BMI? Starting a weight-loss plan that includes a healthy, balanced diet as well as regular physical activity is the sure way to see lasting weight loss and improved health. Eat foods are all nutrient dense as they provide maximum nutrients compared to the number of calories they provide. It's also important to include some fat in your diet; choose plant-based fats such as olive oil, avocado, nuts and seeds as your primary source of fat and limit saturated fats found in animal products such as high-fat meats and full-fat dairy. Remember, when starting any weight-loss plan, the focus should be not just on losing weight but on losing fat. Excess fat, especially around the midsection, increases risk of developing disease, particularly heart disease and diabetes. This is best achieved following a calorie-controlled, balanced diet and regular exercise. Once you reach a healthy BMI you can decide whether you feel comfortable staying at that weight, or whether you think you would be more comfortable losing a few more pounds. Everyone is unique and will have their own ideal weight that makes them feel comfortable. Source: http://healthnews.ediets.com

Herbs for Weight Loss. Are They Safe and Effective?

BeWellBuzz — Wed, 07 Sep 2011 16:12:48 +0000

Herbs for weight loss are supposed to be the safe, effective and natural way to lose weight; free from harmful side effects and so on. However the claims made by herbal weight loss products about efficacy and safety are to be treated with caution and it must not be assumed that simply because something is labeled "Herbal", it is safe to use and free from side effects. We take a look at which herbs for weight loss are safe and which are effective and which indeed are both safe as well as effective. The following herbs for weight loss are considered to be generally safe, though they should be cleared with one's health care professional, particularly if there is a preexisting medical condition that precludes using these weight loss herbs. 1. Green tea and green tea extracts are often advertised as weight loss supplements, and there has been some evidence to show that when an effective exercise program and healthy diet are initiated, this could help in weight loss efforts because of its antioxidant properties and caffeine content. And even drinking 5 to 6 cups of tea a day is usually not shown to have any adverse effects, so green tea as a weight loss herb may be said to be safe and moderately effective. 2. Cayenne or chili pepper are known to have capcaisin that claims to speed up metabolism and hence may aid in weight loss. The supplements are largely safe, however efficacy as one of the herbs for weight loss may be limited. 3. Ginseng is a natural herb which is also thought to speed up the metabolism and help in weight loss. However its efficacy is not seen to be uniform though ginseng is thought to be safe to take and there are usually no harmful side effects. 4. Nettle is a herb that is supposed to help in shedding weight because it creates heat inside the body, having a thermogenic effect on it. Reviews about the efficacy of this herb for weight loss are mixed. 5. Seaweed or kelp has long been touted as being among the most effective herbs for weight loss because of its iodine and chromium content and its ability to stimulate the thyroid gland. Which herbs for weight loss are unsafe or ineffective?

Various herbal supplements such as Hoodia, Acai Berry, Pineapple extract pills and so on claim to be very effective for weight loss. However the claims made by manufacturers are usually unable to stand up to scrutiny and their efficacy is suspect at best.
Ephedra or Ma Huang is known to cause several health problems such as elevated pulse rate, high blood pressure, and even heart attack, stroke and death in high doses.
All laxatives, even so called 'herbal' laxatives can be dangerous and may cause dehydration and electrolyte imbalance and also make the digestive system dependent upon them for regular functioning. These herbs for weight loss are marketed as diet tea, or senna cascara and so on.

Source: http://www.altmedicinezone.com

What you should know about Gastric Bypass Surgery

Simon Lee — Fri, 29 Jul 2011 03:14:12 +0000

Most of us remember the talented pop trio of Wilson Phillips back in the 90s. Most of us also remember its 'biggest' member, Carnie Wilson, who at the time had reached her highest weight count, coming in at close to 300 pounds. That's a lot of weight for a petite 5'3" frame. After years of trying every conceivable way to lose her weight, she eventually settled on gastric bypass surgery, a decision which she says today saved her life. Gastric bypass surgery is a procedure carried out to help you lose excess weight. In simple terms, what it does is make your stomach smaller and creates a bypass for food through the small intestines. The effect is that you end up feeling full faster because your body can't consume too much food. This also means that due to less food intake, your body absorbs fewer calories which eventually lead to weight loss. Gastric bypass surgery is highly recommended for individuals battling morbid or life-threatening obesity. It is however left as a last resort as surgery like this comes with great risks to a person's life. Like all serious operations, the patient will receive general anesthesia as the surgery is a serious one and it will render the patient unconscious and incapable of feeling pain. There are two ways gastric bypass surgery can be done - open surgery and laparoscopy. In open surgery, the doctor makes a large incision that opens up the belly, then directly handles your stomach, smaller intestines and other necessary organs. This procedure is usually recommended for patients who are considerably overweight or who have had abdomen surgery in the past. With laparoscopy, a tiny camera is placed in your belly button after the surgeon has performed some minor incisions on your belly. The camera allows him to see inside you through a monitor placed nearby. This method is less invasive as the surgeon will use thin surgical instruments to perform the bypass. Most people prefer this method as the healing process is faster and there are less scars visible after. Most gastric bypass surgery patients will attest that they begin to shed the extra weight and continue to do so in less than 12 months after the surgery. Some have even lost as much as one-third of their weight in less than 5 years. If you opt for this method of weight loss, it's important to remember that it will require a life-changing commitment to how you view food and treat healthy living. Gastric bypass is not a permanent fix for being overweight. After the surgery you need to adopt a healthy lifestyle, watch what you eat and take good care of your health. Most people don't realize that without this commitment, it is only a matter of time before the weight piles back up. So before you choose this option, consult professionals to evaluate your mental strength and your will. It will be challenging and you have to make sure you're ready for it. There are risks associated with this kind of surgery. Patients could develop infections on their incisions, higher chances of anemia and osteoporosis, as well as vitamin deficiencies like iron and B12. You may experience tiredness which will lead to immobility and then bed sores, heart attacks or blood loss during the surgery, exposing your organs to injury during surgery, as well as hernia. Doctors will recommended gastric bypass surgery only after it has been proven that other methods such as dieting, exercising and medicinal aids have failed to assist in weight loss. It will also require permanent lifestyle changes in order to maintain one's health after the surgery. Other factors include a body mass index (BMI) exceeding 40 or coupled with a medical condition such as high blood pressure or diabetes. The patient must be free from any psychological disorders and must not be battling an alcohol addiction. Although gastric bypass surgery has been considered a life-saver in certain obesity situations, it's often cited as a last resort and patients should seek professional advice and counseling before resorting to this method of weight-loss.

Podcast 1 – Real Weight Loss Secrets

Shawn Stevenson — Fri, 15 Jul 2011 04:39:09 +0000

We're proud to begin today a series of podcasts that are focused on getting you real information about living to your potential naturally. With all the different diets on the market today why are so many people still struggling with weight? In this first podcast expert nutritionist Shawn Stevenson breaks it down, sharing key insights and strategies from his many years of experience helping people control their weight.