Archives for "Weight Loss"

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!

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

Myth – Weight lifting will only bulk you up.

Many runners (people in general) blow off weights for cardio – a bigger calorie burner. They’re also afraid of getting bulky while trying to slim down. But Vazquez, who lost 65 pounds with the help of strength training, say runners who want to slim down need to pump iron. “It makes you stronger and builds endurance,” says Vazquez, “so you can longer and harder, burning more calories for weight loss.” Since muscle is denser than fat, you’ll also shave inches off your body and look leaner.

Plus, cutting calories can lead to losing lean body mass, and weight lifting helps preserve muscle, which is more metabolically active than fat. “it takes extra calories just to keep muscle,” say Vazquez. In fact, studies suggest strength training may boost resting metabolic rate by as much as 7%. And you don’t need to live at the gym to get results. A 2009 study found just 11 minutes of weight training three times a week will boost daily energy expenditure.

Jim’s thoughts -

Well I lost 70lbs., kept it off for 3+ years now, I continue to get faster as I am getting older. Hmmm. How?

1. I did figure out my diet, that was a biggie.
2. I figured out that just running on a treadmill was just not good enough, since the body adapts to the exercise. So mixing in swimming, cycling, spinning, running outside and so on helped dramtically.
3. I started to lift weights. Mostly guessing in the beginning, but slowly figured out how to do it properly MADE A HUGE DIFFERENCE.

So here is my thoughts – Lifting weights had a huge impact on my weight loss. Not only did toning and firming up the muscles make the clothes fit better, it allowed me to run longer/faster and pushed me to new limits of fitness. Add weight lifting to your fitness journey. You will not turn out to be an Arnold, unless you what to be an Arnold. Lifting weights completed the puzzle to my journey in weight loss. It continues to this day to be an important overall fitness and health.

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

I apologize the days got away from me. I will try my best to finish these up during this coming week.

The myth is Low-fat foods are a healthy choice.

From the article -

Ironically, eating low fat foods has helped make the nation look more like the Pillsbury Doughboy. Reason being, a low-fat or reduced fat item may have nearly as many calories as a higher fat version because ingredients like sugar often replace the fat to make the product taste better, say Doriman. Plus, low-fat foods can still contain unhealthy saturated or trans-fat, both of which may increase your risk of heart disease.

What’s more, a Journal of Marketing Research study determined that people ate 28% more chocolate candies if the treats were portrayed as “low-fat” rather than “regular”. The researchers concluded that low-fat labels (like those on cookies or fruit-flavored yogurts) cause people to underestimate calorie consumption, increase the amount we eat, and temper the guilt of polishing off a box of reduced-fat Oreos. “Some people see the term “fat-free” and use it as a green light to eat as much of it as they want,” says Dorfman. “This leads to over consuming calories.” And that, no surprise, leads to weight gain.

Jim’s comments:

Marketing is a wonderful thing isn’t… This article is so on the mark. Walk up and down the aisle’s at your grocery store and you can’t take a step without seeing those two words, LOW FAT. Keep in mind low fat does not mean no calories or good for you.

Let’s we have covered calories in and calories out, let’s add another. If it comes in a box, can, bag, sack or a bottle try to keep these products to a minimum. You generally won’t see things that grow from the ground or come from an animal have a sticker on it saying low fat.

I have mentioned that you have to make smart choices, well generally Low Fat is not a smart choice.

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 have made it to the halfway point of the weight loss myths. So today it is #7.

Myth – Eating at night causes weight gain.

From the article -

Many runners (from Jim people looking to lose weight) believe their metabolism plummets later in the day, which is when we often overeat nutritionally corrupt foods. But a calorie is a calorie no matter when you eat it, says Gidus. “As long as you don’t take in more calories that you burn in a day, you won’t gain weight.” Gidus adds that overeating at 9 pm is essentially no worse that overeating at 9am. “You may have a slightly higher metabolism earlier in the day, but the impact on weight loss is likely trivial.”

And if you train in the evening, noshing at night is a must: “You have to eat a well-balanced meal to encourage recovery no matter how late it is,” says Gidus. As long as you don’t gorge, you’re not in danger of gaining weight. But if you routinely spend too much time with Ben and Jerry at night, you’re going to sabotage your efforts.

Jim’s thoughts -

I do buy into this because they are essentially saying calories in and calories out. Trying to keep this simple this follows my thought of making smart choices. Zeroing in on eating after a workout especially nighttime workouts (which most of my workouts have been) you need to have something to eat after and before bed. I find that I sleep better with something in my stomach versus it being empty. That being said you are what you eat. So when you eat late or after a late night workout eat something that is good for you, do not go through the drive through. A pint of ice cream may not be the best choice, but I do find my sweet tooth dominates during this time of day.

Simple solutions -

Jello brand makes these wonderful pudding cups and jello cups – Grab yourself a bowl, grab a chocolate pudding and a black cherry jello, dump them both in the bowl and mix. You now have chocolate covered cherries! You could even add a little whipped cream!

I also eat what I have breakfast very often after my workout. The reason I know the amount of calories I am eating and it is filling. One cup of low fat yogurt, 3/4 cup of Honey Bunches of Oats, 1/4 cup of raisins.

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

We are moving right through these myths and #6 is another good one.

Myth #6 “You have to ban “bad”foods.

Runners (people looking to lose weight) try to slim down often try to cut out all indulgent foods, but eventually this approach usually backfires. “If you follow an overly restrictive diet, you’re more likely to go overboard on your vices,” says Lisa Dorfman R.D., director of sports nutrition and performance for UHEALTH at the University of Miami. In fact, a 2009 National Academy of Sciences paper found flip-flopping between a diet that includes sweet treats and one that banishes them from activates the brain’s stress system. making you want to gorge even more.

So before you say sayonara to your favorite foods ask yourself: “Can I live without cheesecake forever?” The answer is probably no. “Losing pounds and keeping them off,” says Dorfman, “depends on learning to balance your diet without depriving yourself, and eating in a way you can maintain. She suggests the following the 80-20 rule. “Eat great 80% of the time and allow room for small treats the other 20%.” As long as you’re reducing your overall intake, you don’t need to nix any one food from your diet.

Jim’s input -

Well I did something correct without knowing it. I knew if I cut out the things I love to eat I was just setting myself up for failure. I still eat ice cream, chocolate and so on, but everything in moderation. Of there are times where I chuck this out of the window and blow the doors off because food is still my addiction (cruises come to mind). But I don’t worry as much because once that cruise is done I know what to do. When it is all said an done it is always about making smart decisions.

Enjoy your favorite food once in awhile, do not feel guilty that you had that piece of cake or that Big Mac. Once you get your body adapted to eating healthier and you eat that cake or Big Mac your body will remind you why once in awhile is a good thing. Taste good in the mouth, but the rest of the journey WATCH OUT!

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

Today’s myth is a good one, because this use to me. I tried my best to eat during the week and then the weekends were disasters, but I didn’t worry because I thought I would make it up on the coming week. What changed things around was focusing on the weekends as the time to turn up the intensity of my workouts. But more on that later…

From the article -

Myth #5 – You can “make up” weekend splurges.

The two weekend days represent about 30% of the week, so too many slip-ups will put you on bad terms with the scale. Case in point: Dieters in a 2008 study dropped pounds during the week, but stopped losing weight on the weekend because they ate too much. “By feasting on whatever you want on the weekend, you’ll cancel out five days’ worth of healthy eating.” says Felicia Stoler, R.D., nutrition coordinator for the New York City Marathon.

When it comes to shedding pounds consistency is key. “Aim to consume a similar number of calories on Tuesday as you would on Saturday,” says Stoler. She suggests weighing yourself Friday and again Monday. “Any weight gain is a sign you shouldn’t have eaten the extra slice of pizza.”

Survive the weekend -

1. Think ahead - If you are traveling bring your own healthy edibles like oatmeal and trail mix. This will help prevent you from stopping at the drive thru or at the gas station. (Jim’s input) Trail mix make it yourself, not the store packages. First you can put in what you like, plus those packages you buy at the gas station are usually more than one serving size. So when you see it has 100 calories multiple that by the serving size.
2. Write it down - Studies show that keeping a food journal can help you lose almost double the weight of non writers.
3. Don’t skip your Cheerios - Research suggests people who grab a hearty morning meal daily eat fewer calories later in the day.
4. Give in - Have a few treats during the week. Once the weekend hits you won’t feel the desire to binge.
5. Get cooking - Use the weekend to flex your culinary muscles and cook up a new dish, such as grilled salmon.

Jim’s response –

What I am liking about these articles is how they are starting to tie together. Myth #5 was a big one for me to overcome and sad to say the weekend splurges ran into the week. This does take some practice because there is always something that seems to come up. Visiting the in-laws, ball games or just simply just wanting a good meal at a restaurant it is easy to pack on the pounds. The survival tips given do help, especially #1. I found when driving up to see my family or Kim’s family it was easy to stop at Taco Bell or at the Mobile station to grab a candy bar. Taking my own snacks, I knew they were measured and usually better than what I could buy. Another plus was it saved a little money. Taco Bell and candy bars add up.

I was one that never wrote anything down, but that does not mean it is not a good idea. It really makes sense. It keeps you focused on your goal. I guess I was lucky in that sense.

Breakfast Breakfast Breakfast Breakfast!

I do give in, those who know me I still have my ice cream and chocolate,but everything moderation!

I am not the cook in the family, but Kim loves a new challenge and for the most part everything that she has made has be great and now they are common in our weekly/monthly dinner selections.

Until next time, talk to you soon 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

This post is covering Myth #4 in the Runner’s World Magazine April 2010 written by Matthew Kadey, M.S., R.D. My goal is to cover one a day covering the articles that Matthew wrote and give my own experience on each of these. I am not trying to state if each myth is right or wrong, because Matthew’s expertise is far beyond mine but just to see #1 if I followed any of these myths and #2 is there anything I can learn from and in turn you can learn from in this confusing puzzle most go through called weight loss. I do find that these articles are written for runner’s, but in all truth they can be for anyone looking and struggling to lose weight.

Myth #4 – Lift less weight with more reps to get toned, this should be a good one.

The article -

Runners who want to look lean and toned often skip heavy barbells in favor of lighter weights with lots of repetitions. But that won’t give us the physique we’re after. To get toned, you need larger muscles ad less fat. “and challenging your body through heavier lifting is a big part of this equation, ” says Moinca Vazquez, a USATF running coach and master trainer with New York Sports Clubs. In fact, a study at Georgia Southern University determined lifting 85 % of your maximum ability for 8 reps burns about twice as many calories in the two hours post workout compared with 15 reps at 45% max. And don’t worry: Lifting heftier iron won’t transform you into a bodybuilder; achieving that look requires eating a high-calorie diet and a long-term power-lifting regimen. “if you’re creating a calorie deficit, you simply won’t bulk up like a bodybuilder,” says Vazquez.

You don’t need to give up the lighter weights-they do a better job at improving muscular endurance. “A solid resistance program should include periods of both high and low reps,” says Vazquez. She suggests doing high reps (12 to 15) and lower weights for about four weeks and then switch to lifting heavier weights for fewer reps (8 to 10). ” Alternate month-to-month after that to keep the stress on the body constantly changing.” Muscle respond to resistance, so if it’s too light, you won’t see good results. “You should struggle to eek out those last few reps,” she says.

Jim’s input -

I find this article to be dead on and I can give you two examples, one from me and the second from my friends whom I recently am encouraging them to increase the weight in their lifting.

My example, while struggling to find out the reason why I wasn’t losing any weight and still tried to be a 250lb marathon runner I started to hit the weights. My goal was never to be a bodybuilder, but to tone up or have more lean muscle. Other than figuring out a better diet, hitting the weight was the second most important change I made that led to my 70lb weight loss. I lose focus or interest from time to time in lifting weights and the tone does disappear rather quickly. Once I refocus on the weights the tone reappears and people ask if I am losing weight again. No I am actually holding the same weight, the body is just more tone.

My second example I currently know a group of people also starting their journey to weight loss. Their workouts have been good, but they have been struggling to reach a certain calorie goal during their workouts. In suggesting they turn up the intensity in the weight lifting area now has those people either reaching their goal or coming closer.

I understand especially in the female audience that the idea of lifting heavier weights sounds unappealing. But as article states unless you are on a bodybuilder lifting program  it simply won’t happen. Changing up the weight from time to time is just as important because the body adapts quickly and then it resists change. If you keep it guessing better results will come.

Until next time, your fitness buddy…

Hello all once again,

This is the third installment of the article I have been reading in the April 2010 issue of Runner’s World Magazine. So far the first two myths covered the topics of those wonderful diets that cut out a specific nutrient like carbs or fat and exercising in the fat burning zone.

So today’s myth is another good one that I will have to keep an open mind too, because it is another topic that I followed during my weight loss. So let us see…

The Myth – Mini-Meals are better than three hearty ones.

From the article -

Many dieters believe eating several small meals a day is a guaranteed way to quash hunger. But scientists have not turned up substantial evidence that eating frequency really matters, according to a review of research by scientists at Newcastle University and Griffith University in Australia. In fact, a 2009 study with more than 10,000 subjects reported that between-meal nibbler were 69% percent more likely to pack on pounds over five years. Frequent noshing only works if you choose nutritious foods and control portion sizes. After all, it’s not hard to turn six small meals into six large ones. Again, it all comes back to calories. “You can eat three times a day or 10, as long as you have the same caloric intake that will induce weight loss,”  says Gidus. Still runners need snacks. Eating something small prerun followed by a postrun snack or meal can improve performance and recovery, says Gidus. If you run at Lunch, nibble on some dried fruit or yogurt before heading out, and eat a mix of carbs and protein afterward, like a turkey sandwich. For the rest of the day, Gidus recommends turning into your hunger to tell you when to grab a fork and knife.

Jim’s comments -

Well I tend to agree on most of what is said, but again my life experience tends to disagree on some. I agree to just to eat is wrong, eating every three to four hours while I am awake did wonders for me. I guess what I mean is I trained my body to look for food every three to four hours. If it doesn’t get food I get hungry, cranking and find it hard to focus. That does not mean I go grab the chips, ice cream or doughnuts, but I look towards something better and filling. It could be as simple as an apple, PB sandwich or even left overs from the night before if I am hungry enough. Keeping myself fed prevented me from going all out when I was hungry.

Now that I said that there is a fine line that you always battle. Because it is all about calories in and calories out and this is an always moving line. As in the previous myth discussed if you can turn up the heat on your workout it is easier to buy into the more small meals a day. So if your workouts are short, the meals better be snacks, if your are training for an Ironman you end up eating like a family of four during the day.

So do I agree with the findings? Well they are solid findings, but each person is different so there is not one easy answer. It all comes down to two issues for me.

1. Calories in and calories out always wins in these type of discussions, which they covered.
2. Smart decisions also covered in the article. When hungry choose wisely. When driving by the drive through, do you really need it or it may have been better to bring along an apple or a peeled orange during your drive.

Until next time, your Fitness Buddy