Thursday, March 25, 2010
Do you know the caloric content of a gram of each carbs, fat, and protein? If not, gaining this knowledge can help you to understand food labels better.
A gram of carbohydrate and protein each have 4 calories.
A gram of fat has 9 calories.
Yep, fat packs more than twice as many calories in the same weight as carbs or protein.
This is why something can be so small and still contain so many calories- It's a high fat content.
On ounce of oil (2 Tablespoons) is 240 calories, all from fat.
For that same amount of calories you can have just over 2 CUPS of unsweetened applesauce, all of the calories from carbs.
See the difference?
So you can actually consume fat calories faster than carb or protein, because there are more calories in a smaller space.
All have a place in the diet, and you don't want to cut fat out entirely. I like to get between 20 and 30 percent of my calories from fat, but I try to get them healthy fats like olive oil, peanut oil, canola oil, avocado, and in the meats I eat. I'm allergic to tree nuts, but for those who aren't they and their oils are also healthy forms of fat. If I'm going to butter something I'd prefer it be the real thing- Butter made from cream.
As a general rule, if a source of fat can stay solid at room temp, it's not good for you.
Incidentally, a gram of alcohol is 7 calories, which is nearly that of fat and almost twice that of carbs and protein. With no nutritional value, there is little benefit to making alcohol part of ones diet.
All calories come from one of those four sources, by the way- Cabs, Protein, Fat, or Alcohol.
Monday, March 22, 2010
The concept of this blog is really pretty simple, but it's the thing that has been key in me finally being able to make a permanent lifestyle change: I boxed myself in with as much accountability as possible.
It started with going to Weight Watchers meetings. Not the At-Home program. Not on-line meetings. The actual in-person meetings. I knew I needed the accountability of weighing in with an actual human being once a week. And I don't just weigh and leave: I make myself stick around for the meetings. I'll be honest with you- Most of the meetings I feel like I could lead myself. I have the most phenomenal WW leader on the planet, but for me they are largely review. They help keep my head in the game, though, so I attend 'em.
Over time I've added other things: Now I also weigh at home on Saturday's, and have a fantastic personal trainer/nutritionist who trains me distance and breathes down my neck about anything I eat that gets in my way of my goals (No more iceberg lettuce, Ruben! I promise!), have started blogging, and have posted pics of my progression on public sites. If you are reading this, you are part of my accountability network.
In short, the more I am forced to own up to what I am doing, the less likely I am to mess up.
And, now I have made up my mind that in the summer of '11, after my braces come off and my daughter is married, I'm going to try my hand at figure and/or bikini competitions. Even if we (trainer/ nutritionist, and myself) get to the point where I should be competition ready and decide my body isn't right for it, I'm gonna at least LOOK like a figure competitor.
What's it gonna hurt? Nothing. What's it going to help? Everything.
I plan to have a new goal in front of me, be it a competition, a race, a new body fat level, or adding more muscle, at all times. And I plan to always attend Weight Watchers meetings and weigh in weekly. Why? Because I know if I don't, eventually I'll gain the weight back and go back to what I was. I must ALWAYS be accountable. That's just the way it is.
How can you make YOURself accountable?
Sunday, March 21, 2010
How to move to move past a plateau, prevent one in the first place, or get max benefit for your efforts? Mix it up!
- Change your caloric intake from day to day. If you regularly eat 1600 calories, vary this amount of the course of the week, keeping 1600 as an average. For instance, on Sunday you could do 1700, Monday 1400, Tuesday 1600, Wednesday 1500, Thursday 1800, Friday 1400 and Saturday 1800 again. When I do this I lose faster.
- Change up your cardio frequently. I rotate between step aerobics, floor aerobics and kick boxing tapes at home, and the stationery bike, recumbent bike, elliptical, and treadmill at the gym. Or, as my former trainer advised, you could do 10 minutes on several different pieces of equipment one right after the other.
- Change the kinds of weight lifting exercises you do from workout to workout. This helps to create more symmetrical muscle groups with no weak areas. Even within the separate sections of a muscle group it is possible to develop one segment of that section stronger than another. The possibility of injuring yourself from muscle weakness is reduced when you lift weights, but diminished even further when you change the types of exercises you do for each body part, ensuring ALL areas of the muscle are equal and balanced.
Bodies adapt very quickly to whatever you demand of them. By changing it up, you keep the body adapting and therefore the positive changes happening.
Thursday, March 18, 2010
Unless a doctor has told you differently, any reason you have for not eating right or exercising is not a reason, it's an excuse.
Sounds extreme, doesn't it? Ah, but it's not.
Here are a few I've heard:
-"I don't like the way healthy food tastes." You've become accustomed to eating unhealthy foods. Likewise, you can become accustomed to eating healthy foods. The trick is to start. It'll take time, but you'll get there. And you'll believe it was worth it once you do.
-"I don't have time to count calories." First of all, counting calories only takes time in the beginning. After a few days, armed with a good calorie-guide and nutritional information on the side of packaging, you'll be able to find the calorie count in any particular food fairly quickly. It's good for you to know what exactly is in the things you are putting in your mouth. Secondly, you don't have to count calories. Join a sound diet plan (Weight Watchers is my favorite) that has taken most of the work out of calorie counting by supplying you with comprehensive lists of easy-to-look-up foods. Then follow it.
-"I don't have access to good foods." This is usually baloney, but if all you have access to is butter-dripping vegetables, fried chicken, and triple-layer cake, sop as much butter off of the veggies as you can with a napkin, take the breading/batter/skin off the chicken and the frosting off the cake. Then eat a lot less of them. Many times we have to adapt. For help, refer back to my first blog.
-"It's more expensive to eat healthy." This is usually a wrong assumption. I've found the exact opposite to be true. The less processing a food has had, the less money it usually costs ounce for ounce. Think canned pears in heavy syrup versus fresh. Furthermore, even if eating healthier is a bit more expensive, what you will save in future medical bills will more than off-set the cost. It's a matter of nourishing, as opposed to just feeding, your body.
Now some I've heard for not exercising:
-"I injured my (insert body part here). I don't want to hurt it again." So did I. Years after rehabbing a torn rotator cuff I still have to be careful about how much weight/how I lift with it. But the fact is that I can lift weights. Look at my shoulders now! They're one of my best body parts. It's not enough of an excuse to stop exercise entirely. If you have recently injured yourself, ask your doctor what you can do for exercise. Ditto for surgery.
-"It makes me feel uncomfortable". Look, it's called a work out for a reason- It's WORK! We all feel some degree of discomfort at some point when we exercise. But trust me, muscles adapt very quickly. Pretty soon you'll be feeling better more often and uncomfortable less often. And you could wind up surprising yourself by looking forward to workouts and wanting to make your body a little uncomfortable with challenging it. You can't know until you try.
-"I don't like to sweat." Yes, someone actually said this to me once. I had to stifle a laugh. If this is your feeling, I have a question for you:. Do you want to be sweaty a little bit of the time, or look flabby all the time? Your call.
And my all time favorite:
-"I don't have time." This one makes me want to pull my hair out! Hey, listen, if you don't have time to exercise now, think of how much less time you'll have in the future when you're sitting in a hospital bed, recovering from open heart surgery. How will THAT fit into your busy schedule? Or the schedules of your equally busy loved ones? I can almost guarantee you will be thinking (besides "Dear God, please don't let me die!"), "I wish I'd have made time to exercise and eat right. This is not worth it."
Do you want to wait and see if I'm right, or do you want to start taking care of yourself?
None of us have time to not take care of ourselves.
Even just a 20-minute walk to clear your head at the end of a busy day is better than nothing and will have a positive accumulative affect on your health.
Maybe you can come up with more. If so, throw them at me! Let's see if you can render me answer-less.
Again, unless a doctor has told you that eating right and/or any form of exercise are hazardous to your health, any reason you have isn't a reason, it's an excuse.
Wednesday, March 17, 2010
I copied and pasted this from my regular blog because I've heard a lot of women here on Spark mention this issue:
Let me try to clear up a little muscle confusion, if I may: Women's fear that they will build a lot of muscle.
I have heard on several occasions women express that if they lift weights, or increase weight load, that they will get big, bulging, manly muscles. This is a fear that I understand, but it's completely unfounded.
You can NOT, I mean, no way, no how, it's not happening, can NOT get "big bulky muscles" like a man. Yes, I know you've seen those magazines with women who have freakishly large muscles and they look..... well.... masculine. Let me assure you of something: They are taking steroids. That's the only way it happens for women. Why? We simply don't make enough testosterone naturally to get huge muscles. Well defined muscles? Yes? Great, big ones? Can't happen. It's just physiologically impossible.
Want proof? Look at me. I've been lifting weights on and off for the past 24 years, and very consistently for the past 2 1/2, increasing my weight load and maxing out as much as possible. I lift a lot of weight for a woman. Take a look at my pics and let me ask you a question: Do I look anything remotely close to masculine, big, or bulky? I think I can safely say you would be hard-pressed to find a more feminine figure than mine.
Now, there are a few women out there who are the very rare exception, and I do mean EXTREMELY rare, who will build muscle larger than most women, but they are so few and far between that it's barely even worth a mention. These are women they usually have to drug-test in athletic sports to make sure they truly are women. Trust me..... you aren't one of them.
Muscle tone adds sleek, sexy tightness and definition to a woman and enhances her feminine shape.
So if you are just starting out or getting back into lifting after a long sabatical, get a good book or hire a trainer to make sure you have proper form, and start lifting! Heavy, hard, and often.... Lift, woman!
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