Archives for "Weight Loss"

Calories in and calories out…

Question? How many of you walk / jog / run on a treadmill?

Question? How many of you use the pre-cor, Stairmaster or some other cardio machine?

Come raise your hands…

Not there is anything wrong with these machines, but I have to ask one more question…How many of you look at the machines calorie count?

I have read that most of those machine are at least 10% off if not higher.

Here is another scenario that I have heard numerous times. If I walk / jog / run a mile that equals about 100 calories. That is only true if you weigh 139 pounds by the way.

If the key is calories in and calories out why are we guessing when every calorie counts!

So how do you maximize a workout and throw the guessing out the window. I remember asking myself the same question a few years back. I found that a heart rate monitor is a great help in your journey. There are plenty of companies out there to choose from with all different types of features so choose wisely. My success was helped by Polar. This doesn’t mean it is the correct choice for you, do some research before you buy.

I guess my point to this blog is this. Having an extra weapon against the battle of the bulge couldn’t hurt. There are so many things out there going against you, a heart rate monitor is something you can use on your side.

Until next Your Fitness Buddy…

OK so far these have been all about the myths of weight loss. I realized I may forgotten an important part how about some non-myths.

Well I mentioned from time to time weight loss is simple (in theory). It is calories in and calories out.

1. Be smarter with what you eat.
2. Exercise

Being a runner here is an easy way to crank out more calories. Workout harder. I notice to many people at the gym lollygagging. It doesn’t matter if you are on the treadmill, pre-cor, stairmaster, doing weights or whatever you are doing, most of you are lollygagger’s. Turn off the TV in front of you, put down that magazine, put a few extra pounds on that weight machine and GET TO WORK!

Here is an example of a treadmill workout.

1. Build up to six intervals doing a treadmill workout.
2. Do these two or three times a week.
3. Start slowly take three to four weeks to build up a good cardio base.
4. Warm up for 10 minutes
5. Run (yes I said run) for 5 minutes with the treadmill at a 1% incline. Make the speed tough. I am looking at a speed that gets you close to your max heart rate.
6. Recover for 2 minutes, slowly jogging (notice I said jogging)
7. Repeat this two more times.
8. Cool down down for 10 minutes.

Now once you start seeing improvements add another interval every two weeks until you reach six.

Calories in and Calories out? This will help burn more calories.

Until next time Your Fitness Buddy….

Myths to be covered – (Topics already covered are in bold)

1. To lose weight cut carbs or fat
2. Exercise in the fat-burning zone
3. Mini-meals are better than three hearty ones
4. Lift less weight with more reps to get toned
5. You can “make up” weekend splurges
6. You have to ban “bad” foods
7. Eating at night causes weight gain
8. Low-fat foods are a healthy choice
9. Weight lifting will only bulk you up
10. Running on empty is a smart way to burn extra fat
11. You can spot reduce fat
12. Longer exercise sessions equal better results
13. You can’t overcome your genes
14. Keeping it off is the easy part

Well coming to a close on the weight loss myths and I like to thank those who responded to this series.

This myth hits home for me. It has been close to 4 years now that I have lost the 70lbs. It is beginning to feel like a lifetime and everyday there are reminders how hard it is to keep the weight off. More on that later. On to the article.

Many people think maintaining the weight loss is easier than losing it in the first place. But a 2008 study in the Archives of Internal Medicine proves you have to be diligent. The researchers discovered that overweight subjects who had slimmed down over two years required an average of minutes of exercise per day just to sustain a loss of 10% or more of their initial body weight. And that was in addition to closely watching what they ate. Those who committed less time to sweating it out or none at all were more likely to be back where they started. “Weight loss is not something that happens and then you’re done with it,” says McMillan. “That’s why quick-fix programs hardly ever work long term.” To stay motivated after you drop pounds, join a running group, sign up for cooking lessons, or splurge on a trainer who can refresh a stale exercise program.

Jim’s comments -

It is amazing that this article finishes this series. It really hits home. When I lost the 70lbs. I thought that would be the proudest moment I would have in this journey, but as it turns out that was just one chapter. I have found out this journey has many chapters and the chapters will continue. Who knew when I went through this physical change there would be a new attitude towards life or the potential of developing my own company? I am looking forward to moving forward of my life and to see how many people I can inspire. Inspire? Yes at first that word felt weird, but now I have come to accept it and I hope to start more people in their journey in the years to come.

So is hard to keep the weight off, the answer is YES! Everyday there is a challenge to meet. I will always be at the mercy of food. It will be my battle for the rest of my life. It helps that I am a triathlete and training for an Ironman. This allows me to eat really as much as I want, but I still have to watch it.

My journey with weight will never end, simple as that. If you choose the same path your journey will never end. It is just a fact of life. If you strive to live a fitter and healthier lifestyle you will be amazed on how fulfilled your life will become and you will begin to inspire others. How do I know? I live it everyday!

Until next time your Fitness Buddy…

Myths to be covered – (Topics already covered are in bold)

1. To lose weight cut carbs or fat
2. Exercise in the fat-burning zone
3. Mini-meals are better than three hearty ones
4. Lift less weight with more reps to get toned
5. You can “make up” weekend splurges
6. You have to ban “bad” foods
7. Eating at night causes weight gain
8. Low-fat foods are a healthy choice
9. Weight lifting will only bulk you up
10. Running on empty is a smart way to burn extra fat
11. You can spot reduce fat
12. Longer exercise sessions equal better results
13. You can’t overcome your genes
14. Keeping it off is the easy part

Oh this is a good one. I heard this a time or two. I haven’t read the article yet, but let me simply say this, anyone can break the cycle. Don’t let this myth get in your way to living a healthier and fitter life. Let’s see what the article says and I will comment after.

Myth – You can’t overcome your genes.

Yes, some people are more predisposed to have slower metabolism. Others put on weight more easily or carry extra pounds in certain areas. Even so, staying slim is not a hopeless battle. You can outsmart your genes and maintain a healthy weight. Case in point: A 2009 Finnish study published in the International Journal of Obesity tracked 16 same-sex twin pairs for decades and found that the twin who had been more physically active over a 32-year period accumulated 50% less belly fat than the twin who didn’t exercise. The takeaway? By running and exercising regularly, you’re already a step ahead in winning the battle against the bulge.

Jim’s comments –

First let me say this article is dead on. People do not use this as an excuse for being overweight. I could simplify this article down to one word “MOVE”. The one thing I would add into this article since we are not all runner’s reading this article is diet. You can fight this battle of the bulge by exercise and exercise like a maniac but that will only take you so far. You are what you eat. Unlike most weight loss claims out there The Fitness Buddy takes pride that there is no small print when we talk about fitness and health.

• Most diet plans will make guarantees you will loose an “X” amount of weight, but in small print it briefly mentions along with exercise or results not typical.
• Most exercise plans or gadgets say the same thing, but then have the same fine print talking about eating sensibly.

The Fitness Buddy will have none of that. Folks, there is only one permanent way of living fitter and healthier. Exercise and eat better! Yes, this is not a short cut. You can’t use the excuse but my genes… If you have finally said enough is enough stop the excuses and do something about it.

There is only one person who can break this “gene” claim, that person is you! Be the first in your family to step up and make a change. Who knows maybe just maybe others in your family will follow your example.

Until next time, this is your Fitness Buddy.

Myths to be covered – (Topics already covered are in bold)

1. To lose weight cut carbs or fat
2. Exercise in the fat-burning zone
3. Mini-meals are better than three hearty ones
4. Lift less weight with more reps to get toned
5. You can “make up” weekend splurges
6. You have to ban “bad” foods
7. Eating at night causes weight gain
8. Low-fat foods are a healthy choice
9. Weight lifting will only bulk you up
10. Running on empty is a smart way to burn extra fat
11. You can spot reduce fat
12. Longer exercise sessions equal better results
13. You can’t overcome your genes
14. Keeping it off is the easy part

Well we are finally coming to the end of these weight loss myths. I apologize once more for not hammering these out as fast as I hoped but my excuse is still life is getting in the way. On a happier note people are actually responding back to these posts. Sorry if I sound a bit surprised, I am never sure if anyone out there finds my rambling worthy of their time to read. So I am thankful to those who have taken time out of their schedules to read these posts and for those who have responded. You know maybe just maybe this Fitness Buddy thing might actually work out in the long run.

OK on the the myth – Longer exercise sessions equal better results.

The article -

Running for an hour straight is a great calorie burner and will undoubtedly help runners shed pounds. But you might actually accrue more fitness and fat loss by occasionally breaking that hour long workout into two half hour runs or three 20-minute sessions, says kinesiologist Greg McMillen, an online coach at mcmillan-running.com. “A person may run at a harder pace if tackling two shorter runs instead of a single longer run,” says McMillen, “so the cumulative calorie burn could be greater.” A study in the Journal of Applied Physiology found that healthy men who performed two separate 30-minute aerobic sessions burned more calories postworkout compared with a single 60-minute trial.

McMillan often prescribes same-day split sessions to help his clients overcome time constraints and boredom, and accumulate the same training volume with less injury risk. He suggests doing a steady pace, moderate-intensity run for one session and a more intense calorie burner, like interval training or hill running, the second time. Conversely, try a high intensity morning run followed by an after work weight training session.

Jim’s thoughts -

Man I wish I knew this when I started. It just proves there is as many ideas is there are people out in the world. I agree with this article in two ways. I am sorry running on a treadmill for an hour takes a special person. It is boring. By splitting up the sessions I can see were the boredom ends and you can run/walk faster for two half hours. The second way I agree training for an Ironman I have found doing one form of exercise early in the morning and follow that up with another session after work does wonders. In the end what can be said about this idea is you will be working out more often meaning probably putting more hours in during a week, but feel refreshed and less chance of burnout. Chances are you will burn more calories each day.

So I get it…

I hope to have the remaining two myths done this week because I do have some new topics I like to cover.

So until next time this is your Fitness Buddy…

Myths to be covered – (Topics already covered are in bold)

1. To lose weight cut carbs or fat
2. Exercise in the fat-burning zone
3. Mini-meals are better than three hearty ones
4. Lift less weight with more reps to get toned
5. You can “make up” weekend splurges
6. You have to ban “bad” foods
7. Eating at night causes weight gain
8. Low-fat foods are a healthy choice
9. Weight lifting will only bulk you up
10. Running on empty is a smart way to burn extra fat
11. You can spot reduce fat
12. Longer exercise sessions equal better results
13. You can’t overcome your genes
14. Keeping it off is the easy part

The Myth – You can spot reduce fat

From the article -

Many runners (Jim adds EVERYONE) spend too much of their gym time doing a bazillion crunches in pursuit of rock-solid abs or banging out hundreds of reps on the inner or outer thigh machines to melt away stubborn fat pockets. But the only way you can spot reduce is with liposuction. “When you exercise, your body taps into energy stores from everywhere, not just one place,” says exercise physiologist Pete McCall, a trainer certified by the American Council on Exercise. McCall adds that by overexercising one area of your body, you raise the risk of suffering an injury. “It’s good to have a strong core, but too many crunches can overtighten abdominals and lead to back problems.” McCall suggests targeting a particular body part no more than three times a week, and focusing on a balanced full-body program. “This will help create a calorie deficit, and ultimately that’s the only thing that’s going to slim those thighs and trim your belly.

Jim’s comments – Simple AMEN!

Myths to be covered – (Topics already covered are in bold)

1. To lose weight cut carbs or fat
2. Exercise in the fat-burning zone
3. Mini-meals are better than three hearty ones
4. Lift less weight with more reps to get toned
5. You can “make up” weekend splurges
6. You have to ban “bad” foods
7. Eating at night causes weight gain
8. Low-fat foods are a healthy choice
9. Weight lifting will only bulk you up
10. Running on empty is a smart way to burn extra fat
11. You can spot reduce fat
12. Longer exercise sessions equal better results
13. You can’t overcome your genes
14. Keeping it off is the easy part

My intention has been to get through these, so I find myself apologizing once more to the delay. So we have 5 left.

Myth – Running on empty is a smart way to burn extra fat. From Jim – OK I know it says running, but there are those out there think doing anything on an empty stomach is a good way to burn extra fat.

In theory, because your blood sugar and muscle carbohydrate levels are low after on overnight fast, running before breakfast forces your body to use fat as its main fuel. “But exercising on an empty stomach is like trying to run your car without gas,” says Stoler. “You need carbs in your system to start your engine and to keep it going strong to burn more total calories.” Not only do muscles prefer to run on carbs, but so does your brain. “Exercising with brain fog reduces intensity and increases injury risks,” says Stoler. She suggests fueling up with 100 to 200 calories about 30 minutes before and morning workout. “this also cuts down on post exercise hunger and curbs overeating,” she adds.

Jim’s thoughts -

Ok this article is focused on runner’s and working out in the morning and I am in total agreement. Well what about the rest of the population trying to loose weight and workout at lunch or in the evening? It is a good thing this answer works for all and at all times of the day. Food is our energy that helps keep the furnace going. Their car analogy is perfect for anyone, not just runner’s. In order to loose weight we have to eat. How weird does that sound, when the rest of the world basically says to cut back on your eating or cut out a certain group of food like carbs. Remember this article actually states your muscle prefer carbs.

I am not saying you need to eat 5 or 6 large meals through out the day. Smaller meals/snacks throughout the day works. How do I know? Well, I did lose 70 lbs. this way.

Until next time this is your Fitness Buddy!