SECRETS REVEALED: The Right Way to Losing Weight, Fast – Part 2

As promised, this is a continuation of the previous post found on this link.

6) Eat 5 to 6 “smaller” meals instead of 3 big ones
Most of us are are used to having 3 large meals. Waiting for the next meal eventually makes us really hungry enough for us to over eat during that meal break. What works for me is breaking it down into 5 to 6 smaller meals. 
By doing this, we are making sure that the proper amount of nutrients are funneled into the body in order to retain muscle tissue. 
What we want is to build muscle, not lose it. 
This means keeping your intake of protein, carbs, and fat steady.
Image from the net



What you don’t want to do is put your body into starvation mode. By severely restricting the amount of calories you ingest, it would try to save up the calories for it to survive. 
We want a comfortable “calorie deficit” and in no way do we want to get into starvation mode. 
We want to burn the fat and keep the muscle. 
Break your meals down into 5 to 6 smaller healthy meals per day and spread it out over 2 to 3 hours.


7) Drink plenty of water
The only thing you should be drinking in your diet is water. Cut out all of the sodas, alcohol, sport drinks and fruit juices. You’d be surprised how notice the difference right away once you cut out the seemingly harmless iced tea every time you order out and start drinking water.

Drink at least 8 to 12 glasses of clean water every day, spread out throughout the day.

8) Cardio exercise is a must
Sweat it out! (image from the net)

If you want to lose the fat, you need to do cardio exercise as part of your routine. 
This is one of the most effective ways to burn fat and all it takes is 20 to 30 minute sessions, 3 to 5 times per week. 
You can walk, jog, rid a bike, swim, jump rope, use a treadmill, elliptical trainer or whatever else that gets your blood going. The point is to consistently do a cardio exercise 3 to 5 times per week for 20 to 30 minute sessions.

If you are just starting out, you will need to start at the low end and work your way up and this means progression. Remember to challenge yourself as you start to improve.


9) Weight training is a must
We need to retain all the muscle tissue that we have as we try to lose to fat. If you’ve never weight trained before, this means building up your muscle base. There is no way of getting around this simple fact.


You need to build up your muscle base which will then shape your body rather than just shrinking it down to a smaller size (with saggy skin/muscle). 
The secret to all of this is to use both aerobic activity such as cardio and combine it with weight bearing exercise or resistance training such as weight lifting.

Your going to have to remember that muscle is a very active tissue and once you get the muscle going, it’s like having a built in fat burner working for you 24 hours a day!  Once you start working your muscles, you’ll notice the difference immediately.

10) Weight yourself at the end of every week
It’s funny how I had incorporated this habit of weighing myself everyday.
The best time to do it is in the morning at the same time with no clothes on.
Note that the healthy way to lose is at least one pound of body weight per week (with a max of three pounds). Once you start losing more than three pounds of body weight per week, you risk losing muscle and bone density.

If you’re not losing at least one pound of body weight per week, your going to have to cut out an additional 300 to 500 calories per day. I try to do it with 250 calories from nutrition and the remaining 250 from exercise.


Each time your weight loss stops for more than two weeks, cut out 300 to 500 calories per day until you start losing at least one pound of body weight per week.

11) Take a body fat percentage measurement

We want to keep lean tissue and get rid of fatty tissue. This means finding out how much fat we are losing as compared to the amount of muscle we are retaining. 
I suggest you try and take a body fat percentage measurement once a week along with your weight in. This way, you will know if you are losing the optimal amount of fat while retaining as much muscle mass as possible.
What is your number? (Image from the net)

The body fat calipers are pretty cheap and fairly accurate, however, and easy body impedance analysis can be obtained via a weighing scale or your friendly Mercury Drug Store (@ a friendly price of Php5.00 ; coin operated scale).


There. 
Eleven “not-so-secret” Secrets on how to lose weight.


And with that, I leave you with an English Proverb to ponder on till the next post:  “Don’t dig your grave with your own knife and fork”


SECRETS REVEALED: The Right Way to Losing Weight, Fast – Part 1

Have you ever wondered why some people just don’t appear to gain weight despite what seems to be their eating habit and you’d blame it all on their fast metabolism?

During our teens, we vaguely remember that we can get away with eating 2 – 3 cups of rice without ballooning into a puffed up version of ourselves. Big slices of cake with ice cream and soda on the side would not be that much of a problem because we have youth on our side.

As we mature, we notice that it does not work that way anymore. We have to be more careful with our choices lest it sabotages our health — making it more like poison, than nutrition.


With this, I am listing down some notes that I had on tips on how to lose weight fast — I know you all want to look gorgeous for your upcoming Christmas Party Celebration, so read on!

1) Reduce sugar intake.
Eating lots of sweets wreaks havoc on the body and keeps us craving more, creating a vicious cycle.  If you want those love handles out of your life, you have to decrease your intake of simple carbohydrates such as sugars and high fructose corn syrup (additives from food we eat).
Note that the amount of sugars in the food we eat and drinks are giving us problems of the sort that alcoholics have with the liver.

It’s easy to get hooked on sugars because let’s face it, sugars are every where. Make sure that you cut down on your sugar intake as these are just toxins to your body (well, according to Obesity expert Robert Lustig at least )


 

2) Eliminate processed foods
POISON! (from the net)

When you are trying to burn off body fat, I recommend that you stay away from all processed foods. This includes all sugars, flours, pastries, and sweets. These foods will set you back and you should avoid them at all costs. These products are void of any nutritional value and will only serve to steer you off track, thus providing you with calories that you don’t need.

If you give yourself a little time, you will develop a real preference for foods as close to their natural living state as possible.
You will definitely see a difference immediately after you cut out all processed foods.
3) Do away with salt.
The body needs sodium but we usually tend to take too much of it which would cost a whole host of problems.Salt also makes you bloated because of water retention. This can result in a puffy appearance with a certain amount of water weight gain. So stay away from salt and experiment with herbs and spices as condiments.

4) Avoid all saturated/trans fats
No secret here.
Cut down on the amount of margarine and saturated oils you ingest.

5) Eat less calories, better yet, choose your calories!
In order to lose that extra pouch around your waist, you need to create a caloric deficit, meaning, you need to eat less than what you are eating now in order to start losing weight. Caloric deficit is the only way to lose weight.
A 500 calorie deficit per day for a week will total to 3,500 calories or what consist of 1 pound.
Think about if for a minute, if you think you’re overweight and you’ve been consuming a surplus of food on your day to day intake, it means you’ve created a calorie surplus.
In doing so, your body is storing calories in the way of fat, and you wonder why you have those love handles around your waist?
Know that if you start to eat more, your body will start to store more calories and you’ll get fatter. 
Now, think about it in reverse. 
In order to lose weight, you need to eat less than what your body uses thus creating a calorie deficit.
Once in a calorie deficit, your body will begin to use it’s fat stores as energy sources. This in turn, will burn the fat off of your body. 
Choose your calories wisely! (image from the net)
What we want to do is burn the fat off the body and keep or retain as much muscle as possible. This is why we need to exercise. We cannot create the caloric deficit from just cutting calories from the food we eat – the other half could come from food while the remaining, from exercise.
It would also be ideal to retain as much muscle mass as possible and this means resistance training and weight lifting to build muscle.

6) Focus on complex carbohydrates
What needs to be central in your diet is complex carbohydrates.
These includes all fibrous carbohydrates such as green leafy vegetables and starchy carbs such as camote and brown rice. 
The best way to do it is to substitute your simple carbs such as sugars and fructose for complex carbs. This will then be your energy base. 
How? 
Complex carbs (starchy carbs) are converted into glucose, which is primarily used to restore muscle glycogen (Muscle fuel), which is depleted during exercise.
Complex carbs are fully loaded with vitamins and minerals and is a best source source of fibre. Fibre slows down the digestion of carbohydrates, enabling their glucose to enter the system in a leisurely way without releasing a huge amount of insulin into your system. 
That’s how these foods provide us with a steady supply of energy.
The point is to replace your consumption of simple carbs with complex carbs at every meal.
Now, read and digest all the points in this article as I prepare for  :

Top 5 Diet Tips to Change Your Eating Habits

Few more months and it’s Christmas once more.
I could just imagine how various festive activities like parties and reunions would pack up the pounds without us knowing it.
I was able to find an article about preventive maintenance for our diet by Gold’s Gym Nutrition Director Brian Rosental on changing bad eating habits to help shed pounds.
Loved this!


1. Turn off the TV and eat at the table. Take a moment before eating to acknowledge having the food you have in front of you and slowly appreciate each bite. This will reduce the tendency to overeat.

2. Get the snacks off your desk or coffee table. “Studies have shown over and over, we will eat it just because it is there,” says Rosenthal.

3. Forget the diet fads and meet with a dietician or a Certified Fitness Nutrition Specialist. Every body is different and what your body needs will be different from your friends, family and colleagues.


from the net

4. Eat every three to four hours whether you are hungry or not! By eating small amounts all day, you burn more calories digesting, keep your blood sugar levels normal, reduce cravings and reduce the chance of breaking down muscle.

5. Always have protein when you have carbohydrates. Because protein takes longer to digest, you are less hungry as often.

Rosenthal tells his clients that a healthy lifestyle is an ongoing, moving forward process. “Your body is the way it is based upon a complicated string of events in your past that have resulted in how you are now,” said Rosenthal. “Think about your health for a moment. The thought is now in the past. What you do moving forward determines what your health is and will be in the future. That being said, it is important to discover what your body needs in terms of fats, proteins and carbohydrates-and then implement a plan!”

– Very well said.. on a different note, Pinay Fitness would like to Congratulate Amor Milana and her friend Mia for being the first to sign up for the FREE MAKE OVER PROMO-

Pregnancy and Exercise

Have you heard of the news on the woman who gave birth after running a marathon?
Yes my sisters, she finished the whole 42 kilometer stretch and still managed to eat dinner with her husband before she felt the actual signs of giving birth.
When I heard about this, I was amazed!

Taking a trip down memory lane, I remember continuing my running even up until the second trimester at 7 months. I could still bike around our subdivision back then until I get to be 6 months, but after that, the balance is kinda off so I opted to wait till I gave birth — but actually doing it until 9 months.. I was surprised that the doctor actually allowed her – well, maybe she is that fit to go through 42 kilometers of running, both physically and mentally. KUDOS to her.

taken from the net

It occurred to me that there are many women out there has this idea that one should be extra careful when pregnant but unless the doctor says that you are at risk (threatened miscarriage, low lying-placenta, previous medical conditions), pregnancy is a phase that one goes through in life that one has to prepare of. Pregnancy is not an excuse to stop being active (unless your doctor requires you have bedrest, then you have to follow doctor’s advise).

Come to think of it, it is common knowledge that exercise promotes muscle tone, strength, and endurance. If one continues a routine while pregnant, it can help you carry the weight you gain during pregnancy, prepares the you for the physical stress of labor, and make it easier to get back into shape after the baby is born.

I am a mother of four lovely girls and I know that being active during one’s pregnancy can also reduce the physical discomforts of backache, swelling, and fatigue thus improving your mood and self-image and make you feel “sexy” despite the bulge!

As per the Pregnancy Exercise Guide:

taken from the net

“According to a study in the American Journal of Obstetrics and Gynecology, healthy, well-conditioned women who exercised before pregnancy may continue to do so throughout pregnancy without compromising their baby’s health or development. Researchers from the University of Oslo, Norway, studied 42 pregnant women who exercised six times per week at either a high or medium intensity. When the researchers compared the women’s length of labor, maternal weight gain, and the baby’s birth weight, they found no differences between the two groups of exercisers”

Just remember to let your doctor know you plan to continue your workout routine.


However, this is the time for you to listen to your body and stop exercising if you feel if you’ve done too much. Because you’ll have less oxygen available for aerobic exercise, you should generally stick to 60 per cent of your maximum heart rate while pregnant. A good rule of thumb is to slow down if you can’t comfortably carry on a conversation while exercising.

Congratulations to all “Moms-to-be”!

“Making the decision to have a child-it’s momentous. It is to decide forever to have your heart go walking around outside your body.”
–Elizabeth Stone

A Crazy Facebook Post on Health and Nutrition

I was browsing through my friend’s Facebook posts when I read a note about a supposed interview with a doctor on the ever controversial topic of Health and Nutrition.

The first part had me thinking “Is this for real?!” and I was showing it to my bestfriend hubby since I was really disturbed on how it was being presented.

As the interview progressed, it hit me — it was a joke.

(from cartoonstock.com)

Stop me if you’ve already heard this but I just wanted to share because, as much as it scares me.. there are those who would definitely believe this.
Enjoy!

(Thanks for sharing this Mai!)

A WORD ON HEALTH AND NUTRITION. 
It’s a Relief to Know the “TRUTH” after all those Conflicting Nutritional Studies!

Here it goes:

Q: Doctor, I’ve heard that cardiovascular exercise can prolong life. Is this true?

A: Your heart is only good for so many beats, and that’s it… don’t waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that’s like saying you can extend the life of your car by driving it faster. Want to live longer? TAKE A NAP.

Q: Should I cut down on meat and eat more fruits and vegetables?

A: You must grasp logistical efficiencies. What does a cow eat? Hay and corn. And what are these? Vegetables. So, a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetable). And a pork chop can give you 100% of your recommended daily allowance of vegetable products.

Q: Should I reduce my alcohol intake?

A: No, not at all. Wine is made from fruit. Brandy is distilled wine, that means they take the water out of the fruity bit so you get even more of the goodness that way. Beer is also made out of grain. Bottoms up!

Q: What are some of the advantages of participating in a regular exercise program?

A: Can’t think of a single one, sorry. My philosophy is: NO PAIN…GOOD!

Q: Aren’t fried foods bad for you?

A: YOU’RE NOT LISTENING!!! ….. Foods are fried these days in vegetable oil. In fact, they’re permeated in it. How could getting more vegetables be bad for you?

Q: Will sit-ups help prevent me from getting a little soft around the middle?

A: Definitely not! When you exercise a muscle, it gets bigger. You should only be doing sit-ups if you want a bigger stomach.

Q: Is chocolate bad for me?

A: Are you crazy? HELLO. Cocoa beans! Another vegetable!!! It’s the best feel-good food around!

Q: Is swimming good for your figure?

A: If swimming is good for your figure, explain whales to me.

Q: Is getting in-shape important for my lifestyle?

A: Hey! ‘Round’ is a shape!

Well, I hope this has cleared up any misconceptions you may have had about food and diets.

And remember:

‘Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways – Chardonnay in one hand – chocolate in the other – body thoroughly used up, totally worn out and screaming ‘WOO HOO, What a Ride’

AND…..

For those of you who watch what you eat, here’s the final word on nutrition and health. It’s a relief to know the truth after all those conflicting nutritional studies.

1. The Japanese eat very little fat and suffer fewer heart attacks than Americans.

2. The Mexicans eat a lot of fat and suffer fewer heart attacks than Americans.

3. The Chinese drink very little red wine and suffer fewer heart attacks than Americans.

4. The Italians drink a lot of red wine and suffer fewer heart attacks than Americans.

5. The Germans drink a lot of beers and eat lots of sausages and fats and suffer fewer heart attacks than Americans.

CONCLUSION:

Eat and drink what you like. Speaking English is apparently what kills you