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EXERCISE
The Truth about Fad Diets
If you've spent any time at my site, you may know that
I'm not a fan of diets, whether they're mainstream or on
the fringes. I've never met a person who was able to
stay on any diet for longer than a few weeks or months
and that always spells trouble. As soon as you go off
whatever diet you're following, the weight comes back.
That isn't to say that diets are inherently bad...many
of them offer great ideas for how to eat and recipes to
try and some people really can follow them on a
long-term basis. But, for most of us, diets just don't
fit very well in the real world.
So, if you don't follow a diet then what should you do?
It may seem like dieting is the only way to change your
eating habits but there really is a better way. Experts
find that people who make small changes over time are
much more successful at permanently changing the way
they eat. This approach isn't all the popular because,
unlike going on a diet, you won't see a major change in
your weight right away. But, the upside of that is that
the changes you do make are permanent and the weight
that comes off stays off. Can't beat that with a stick.
If you can find the patience to make those gradual
changes, you really will see results. If you need more
motivation or inspiration, check out these great
resources about diets from our Health & Fitness Guides:
* Fad Diets for Health and Fitness
* Reasons to Quit Dieting Forever
* Fad Diets Quiz
* Yo-Yo Dieting
The Myths about Strength Training
Which exercises should you do to reduce fat over the abs
or thighs? And should you lift lighter weights if you're
trying to tone your body? These are just a couple of
questions I get on a regular basis and my answers often
surprise people...or maybe surprise isn't quite the
right word. Disbelief...disappointment...denial, those
are often the responses I get when I explain the truth
about strength training, weight loss and what you can
and can't do to change your body.
The truth is, many of us have grown up with certain
ideas about how lifting weights can change our bodies,
ideas that either aren't true or have been mangled over
time by what we hear from friends, what we read in
magazines and what we see on TV. In my latest article, I
discuss a variety of strength training myths to give you
an idea of what you can really achieve with strength
training. I'll discuss spot reduction, toning and even
fat burning so that you're better informed and know when
you're being taken for a ride (hint: many infomercials
would fall into that category).
Lifting weights can be a very powerful tool for weight
loss, strength and quality of life...but, it isn't
magic. Learn more in the Myths about Strength Training.
Exercise of the Week - Hip and Glute Stretch with Bands
One chronic problem I notice in my clients and in myself
is tight hips and glutes. This can often be because of
too much sitting, not enough movement and/or not enough
stretching throughout the day or after exercise. There
are a number of excellent hip and glute stretches like
the pretzel stretch and the piriformis stretch, but I
also like the hip and glute stretch using a resistance
band, rope or towel. Using a band offers some support as
you stretch and, by manipulating your body and how low
you go, how much you bend the knee and how far you
twist, you can feel this stretch move and change
throughout your body.
This is a great stretch to do any time of day or after a
workout. I particularly like getting out my band and
doing this and other stretches at night while I'm
watching TV.
Do it right: Lie down on the floor with the left leg
straight (or bent, if that's more comfortable) and loop
a band or a long towel around the right foot. Holding
both sides of the band with the right hand, straighten
the right leg (keep a slight bend in the knee if needed)
and take it across the body, lowering it down as far
towards the floor as you can until you feel a stretch in
the right hip and glute. You might also feel this
stretch in the front of the hip and/or the lower back as
well. Use the band or towel to support your leg in a
comfortable stretch. Hold for 15-30 seconds and switch
sides.
">More stretches using a resistance band.
Vote in This Week's Poll: Do you tend to eat more fat
and sugar because you have kids?
Most of us have heard the news about getting married and
gaining weight...namely that many of us let ourselves go
a little once we've taken the marital plunge. But, what
affect does having kids have on our waistlines (and I
don't just mean for the women who've gained weight from
pregnancy)?
According to a study published in the Journal of the
American Board of Family Medicine, adults with kids
consume more fat than those who don't have kids. One
reason for this is that kid-friendly homes often have
more high-fat convenience foods. Now, my husband
sometimes acts like a big baby but, usually, I don't
have kids and that makes me curious about those of you
who do have kids. Has it changed how you eat? Do you
tend to eat more fatty or sugary treats because you buy
them for your kids? Vote in this week's poll and tell us
how having kids has affected your eating habits.
Poll: Do you tend to eat more fat and sugar because you
have kids?
1. Yes, I find myself nibbling on my kid's snacks
2. Sometimes
3. No, I don't buy sugary or fatty foods for my kids
4. No, I eat different foods than my kids
5. I don't have kids
6. Other - please explain in comments
Get Ready for Yard Work
For the past couple of weekends, my husband and I have
been involved in The Great Mulch Distribution of 2007.
We do this each year...have a giant mound of mulch
plopped on the driveway and we shovel it into a
wheelbarrow and run around the yard dumping it in
various places. Each year, the moans and groans get
louder, the back pain gets worse and our conversations
usually end up with an unintelligible series of grunts.
It's tough to get in shape for gardening season during
the winter because nothing can really mimic the act of
shoveling, digging, planting, mowing, etc. But, this
year, I decided to at least try to get ready for all
this outdoor work with lots of strengthening and
stretching moves for the entire body. While I still
ache, I do feel a lot better than I did last year and
I've noticed that I'm recovering much faster. The
following are some resources I've used to get strong and
flexible this year...maybe they'll help you do the same:
* Strengthen and Stretch the Core. I used this
strength/flexibility workout about 2-3 times a week and
it really helped keep my back a little less achy this
year.
* Pilates Quick Workout. I also did Marguerite's Quick
Workout about twice a week to really work abs, back and
pelvic floor. I liked that the workout was short and
simple and that I could do it while watching TV.
* Daily Stretches. Lack of flexibility, especially in
the hamstrings and lower back, can really contribute to
post-gardening pain. I love Ann's Daily Yoga Stretch
routine and find that this 10-minute workout is perfect
for mornings.
* Morning and Evening Yoga. This gentle yoga workout is
another favorite of mine and I really enjoyed it after I
was finished mulching for the day.
* Gardening and Arthritis. This is an excellent resource
for gardening if you have problems with arthritis. I've
printed out quite a bit of material for my grandmother
and she's excited to be able to work in the yard again.
* A Glass of Red Wine. Whoops, how'd that get in there?
Okay, so we often have a glass of wine after working all
day in the yard - according to Shereen, we may live
longer because of it.
I love summer. I love walking around barefoot, working
in the yard and I also love buying new gear for the warm
weather. In fact, the enjoyment I get from buying
exercise clothes and gear could be considered a
problem...at least, if you ask my husband. If you ask
me? It's the best part of the season.
Of course, plenty of people think I'm weird because I
can't wait to try out a new pair of running shoes or
that I rush home to try on the new workout shorts I just
bought and...well...okay, that is a little weird. But,
the result of all my hard work in trying out new gear is
that I can provide you with a list of my favorite summer
essentials for both men and women. Check out my top
picks for Summer Exercise Essentials and, if you have
any suggestions or favorites, tell us about them in
comments
l
When you read about working the abdominals, you're often
told to choose exercises that work all your abdominal
muscles - the rectus abdominis (or the infamous
'six-pack'), the transverse abdominis and the
internal/external obliques. The truth is, many ab
exercises will involve all of these muscles to some
degree or another, but some moves do target different
areas. This move, the Side-Lying Oblique Lift, places an
emphasis on the oblique muscles - those muscles that run
along the waist or, as one of my client refers to this
area, "muffin tops."
Ahem.
What I like about this move is that the unstable surface
forces you to involve your entire body to stay on the
ball while still getting great work on the obliques. I
also like this move because you can modify it with
simple changes to make it either easier or harder. To
make it easier, prop the top foot against a wall for
added stability. To make it harder, stack the feet
instead of keeping one knee down. And, if you're new to
the ball, you may want to start with this Beginner Ball
Workout.
Do it right: In sidelying position on the ball, rest the
bottom knee on floor to stabilize the body or, for more
challenge, keep both legs straight. Place fists on the
temples or cross them over the chest, tighten obliques
(muscles around the waist) and lift torso off the ball,
pulling the ribcage toward the hip. Repeat for 12-16
reps before switching sides. For more, check out this
Exercise Ball Workout for some challenging moves.
I have to admit, I've never been a big fan of using a
scale to measure weight loss progress. My hate/hate
relationship with the scale started back in high school
when I started weighing myself twice a day. I was
stunned to find I could gain up to 7 or 8 pounds by the
end of the day. Of course, now I know that weight
naturally fluctuates all day long and it doesn't mean
you're actually gaining fat. But, back then? It was
utter disaster to see that number on the scale.
These days, I don't use a scale at all because I know
when I've gained weight...I sure don't need a scale to
tell me that and, if I'm really curious about where I
am, I often use measurements or just how my clothes fit.
There are so many ways to track progress and all of us
have our preferences. Some people find the scale
motivates them while others don't track their weight at
all. What about you? How do you track your weight loss
progress? Does tracking your progress motivate you in a
positive way? Vote in this week's poll and tell us about
it.
Poll: How do you track your weight loss progress?
1. I weigh myself regularly
2. I use measurements to track how many inches I've lost
3. I get my body fat tested
4. I go by how my clothes fit
5. I use some combination of the above
6. I don't track my progress
7. I'm not making any progress to track
8. Other - Please explain in comments
Walk While you Work
We all know that structured exercise is important for
being healthy and losing weight, but another area we
sometimes forget about is general activity or, as the
experts put it, Non-Exercise Activity Thermogenesis
(NEAT). For the record, getting up and moving around
more each day can make a major difference in your
waistline over the long-term. In my article, Secret
Weapons for Weight Loss, this NEAT form of exercise is
one of the most important ways we can lose weight
without having to make many changes in how we live.
Now, experts are
taking things a step further (no pun intended) and
trying to figure out what would happen if we all walked
at 1 mph on a treadmill while working instead of
sitting. Wendy Bumgardner discusses the results in her
latest post, Lose 50 Pounds a Year with a Treadmill
Desk?, noting that the people in the study burned an
extra 100 calories per hour by walking 1 mph at work.
That would translate to a weight loss of 44-66 pounds in
a year for 2-3 hours of walking each day.
If you're interested in making your own exercise office,
Wendy has some great suggestions for you. But, if a
treadmill at work is out of the question (as it will be
for many of us), that doesn't mean you can't create a
different strategy for staying active at the office or
at home. The key is, more than anything, to stand up and
move around as much as possible. Some ideas:
* Walk while you do other things like talking on the
phone, meeting with co-workers or getting together with
friends.
* Wear a pedometer and record your steps each day
* Sit on an exercise ball while you watch TV
* Give yourself an extra 5 or 10 minutes after you get
to work for a walk around the parking lot or up and down
the stairs
* If you have time at the airport, make a few laps
around the terminal while you're waiting
* Carry your shopping bags in one at a time
The truth is, we now live in a world where we sometimes
have to invent reasons to move and that movement, as
Wendy's post proves, really adds up in a way many of us
never realized.
How do you stay active? Leave your suggestions in
comments and tell us how you keep moving on a daily
basis.
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