Thursday, September 15, 2005

Do you have trouble losing weight?

The trick is in eating right and following an exercise routine.

 

 

Have you spent endless weeks eating salads and fruit, only to find you've hardly lost a pound? You're not alone. “This is a common problem,” says Catherine Collins, chief dietician at St George’s Hospital in London. “I often see people who have been on a diet for many weeks, but although they think they are sticking to it, just can’t seem to lose the pounds.” In fact, there are a number of classic mistakes that many people make, which leave them so demoralised that they abandon their weight loss plans altogether. Here are some of those classic diet mistakes — and how to avoid them.

 

Thinking short-term
The only way to sustain weight loss is to think of it as a lifestyle change, according to Dr Wendy Doyle of the British Dietetic Association. “People who starve themselves for short periods of time will only give up in the end because they find it too hard,” she says. “The only answer is to go on a healthy balanced diet that you can sustain.”

Deluding yourself
Many people forget the extra little treats they have eaten during the day. This could be a few biscuits or a Mars Bar every day that you are used to having, or a piece of cake at a birthday party. But they add up.

Tuesday, September 13, 2005

Do you have trouble losing weight?

The trick is in eating right and following an exercise routine.

 

Have you spent endless weeks eating salads and fruit, only to find you've hardly lost a pound? You're not alone. “This is a common problem,” says Catherine Collins, chief dietician at St George’s Hospital in London. “I often see people who have been on a diet for many weeks, but although they think they are sticking to it, just can’t seem to lose the pounds.” In fact, there are a number of classic mistakes that many people make, which leave them so demoralized that they abandon their weight loss plans altogether. Here are some of those classic diet mistakes — and how to avoid them.

Thinking short-term
The
only way to sustain weight loss is to think of it as a lifestyle change, according to Dr Wendy Doyle of the British Dietetic Association. “People who starve themselves for short periods of time will only give up in the end because they find it too hard,” she says. “The only answer is to go on a healthy balanced diet that you can sustain.”

Deluding yourself
Many people forget the extra little treats they have eaten during the day. This could be a few biscuits or a Mars Bar every day that you are used to having, or a piece of cake at a birthday party. But they add up.

Monday, September 05, 2005

Squat, Stretch, Push (Part 1 of 4)

Are you desperate to tone up, but don't know where to start? Just follow our fun and simple toning plan for six weeks and you will really see a difference. Our specially designed, animated guide covers the main problem areas of the body - arms, stomach, breasts, legs and bottom. You don't need any special equipment and all the exercises can be done at home.

Arms
  • Bicep curl
    1. Stand with feet hip-width apart, knees slightly bent and arms by your sides. Start with your elbows slightly bent; hold the weights so that your palms face outwards.
    2. Bend your arms and lift the weights towards your shoulders. Keep your elbows tucked in close to your body. At the top of the movement, flex your biceps to maximize the effectiveness of the exercise. Keep the movement slow and controlled and take care to keep your back straight as you lift the weights.
    3. Do three sets of 10-15 repetitions every other day.
  • Tricep dip
    1. Place feet hip-width apart; keep your back straight and close to the bench and bend your knees at 90 degrees.
    2. Lower yourself down until your arms are bent at 90 degrees, then push back up until arms are straight, but not locked.
    3. Do three sets of 10-15 repetitions on alternate days

Monday, August 29, 2005

Is your workout really working?

For once, your will power is steely and you’re sticking to the dreaded fitness regime. But despite your best efforts you aren't really feeling the effects. Why? A reputed personal trainer reveals the most common exercise mistakes that you might be making.

Not drinking water
If you often feel too tired to complete your workout there could be a simple answer - dehydration. A lot of people just don't think about drinking water in the gym, but it really is essential. If you don't drink water during a workout you will become lethargic and you won't be able to complete your session.

Not training hard enough
You may think the way you breeze through your workout these days puts Madonna to shame. But if you are not finding your exercises difficult, the closest you'll get to a body like hers is by dusting down your old LPs. Your last repetition of every set of exercises should be at failure point - that means you are working so hard you can hardly do it.

Not varying your workout
You've finally found an exercise routine you like - and that you can actually do. But don't be fooled into sticking to it every time you go to the gym. Fitness experts claim this will limit the amount of progress you can make towards your dream body. Your body adapts quickly to exercise and so will not be stretched if you stick to the same regime all the time.

Not eating after a workout
Your new fitness regime is going really well and you're eating healthily too. But if you don't eat within one and a half to two hours after your workout all your hard work could be undone. When you have worked out your body will have used up a lot of energy and will be running on empty.

Not stretching
It's easy to think that the quicker you complete your workout the more efficiently your muscles are working. But your muscles will not be getting the full benefit of exercise if you don't stretch in between exercises. If you don't stretch out a muscle after you have used it, it is not able to refuel with glycogen and the muscle fibre is not able to realign.

Not using a mirror
If the only time you've used the mirror in the gym is to admire your latest lycra shorts it's time to have a rethink. Mirrors in gyms have an important purpose. They are there to make sure that you are holding yourself properly when you are exercising. Without mirrors, you can fall into the trap of exercising with a bad posture - which in turn can exaggerate your problem.

Wednesday, August 24, 2005

Fat? Laugh it off

It's no match for running, cycling or pumping iron but scientists say that laughing out loud for 10-15 minutes a day burns 10-40 calories, the amount in a small piece of chocolate, depending on a person's body weight. "We calculated that this is equal to two kilograms (4.4 pounds) a year if you do it every day," a doctor at a leading Medical Center in Nashville, Tennessee, told an obesity conference early this month.

Laughing makes people feel good and has been described as the best medicine. The doctor believes he and his colleagues are the first to measure how much energy it takes to laugh though we Indians have known this for a fact since many years. "We discovered that laughter produces energy," he said. They recruited 100 students who were friends or couples and measured the energy expenditure of each pair while they watched television comedy clips in a metabolic chamber. The sealed room enabled scientists to measure how much energy the laughter produced while a heart monitor also tracked their heart rate.

The doc and his team did not tell the students, who were advised not to talk or move, the goal of the experiment. "It's not easy to catch genuine laughter because if you tell people you are going to measure laughter they will force the laugh," said the doc. To measure the students' resting metabolic rate the scientists showed them scenes of the English countryside. They taped them as they watched 10 minutes of comedy interspersed by five minutes of the country scenes for more than an hour. After analysing the tapes second by second to look for waves of laughter they found that the male students laughed more than the females. The longest laughter was 40 seconds in a minute. "We found that when people were laughing the increase was about 20 percent above the basic metabolism rate," the doc explained.

Monday, August 22, 2005

What saps our energy?

Stimulants like tea and coffee, chocolate and cigarettes that give a short-term boost but have negative effects on energy levels in the long-run.

Stress also plays its part as do emotional traumas.

So if you’re looking to energize yourself, the first thing that needs to be done is that you need to cut out or at least cut down on stimulants and find ways of managing, reducing or learning to cope with stress. Next, follow some of these natural remedies:

Eating for energy

  • After eating a meal, one-half of your stomach should be filled with food and one-quarter water and the remaining one-quarter should be left over for prana (life force).
  • Bear this in mind when planning your meals.
  • Porridge is a complex carbohydrate, so if you have it for breakfast it will release energy slowly all day.
  • Avoid refined carbohydrates like white bread, white pasta and white rice, as these foods will make you feel sluggish and sleepy.
  • Eat at least one clove of garlic a day.
  • Garlic is not only packed with immune-strengthening antioxidants, contains the mineral germanium that will improve energy production.
  • Snack, don’t feast. Big, stodgy meals take a heavy toll on your digestive system, which in turn, saps precious energy, leaving you feeling tired and listless.

Saturday, August 20, 2005

Eating RIGHT for Your Bosy Type

Your body type reflects how you burn and store calories.

The three body types -- ectomorph (tall and lean), mesomorph (medium or stocky), and endomorph (short and round) -- can be remembered by relating them to fruit. An ectomorph is like a banana; a mesomorph like a pear; and an endomorph like an apple.

Some people are big and tall; we'll call them zucchinis. Ectomorph (bananas) are the envy of the bunch. Bananas can eat more food, but put on less fat. They also seem to have more reliable appetite controls. They are more likely to refuse the extra piece of cake if they're full than an apple or pear who are more likely to give into an extra piece.

While the ectomorph is likely to leave a few bites on the plate, mesomorphs and endomorphs clean their plates. Genetically lean persons tend to be fat burners. Other body types tend to be fat storers. The ectomorph, or genetically lean person, tends to burn more calories during digestion and metabolism than other body types, so a greater percentage of calories from food are burned before they ever have a chance of becoming body fat. A lean ectomorph mom in our practice described her fat-burning metabolism as, "I eat once, my body eats twice."

There are gender differences in how people carry around excess fat. Men tend to be apples, being wider and rounder around the chest and belly; whereas women tend to be pears, wider around the hips and thighs. It's easier to lose weight from the upper body, so apples on the LEAN program may have quicker results than pears.
You can't change the body type you are born with any more than an apple or pear can become a banana. Even tall and lanky people can become more pear- or apple-like if they don't purposely try to stay lean as they age. No matter how religiously you follow the LEAN program, most often an apple will remain an apple and a pear will remain a pear. The good news, though, is that you can become a leaner apple or pear.