FRIDA11's SparkPeople Blog FRIDA11's Blog on SparkPeople, home of free diet plans and a healthy living community How often should you strength train with each major muscle group? How often should you strength train with each major muscle group? <BR> 3 times a week <BR> Explanation <BR> Aim to train each muscle group at least two times per week, and up to three if you have the time or are more advanced. One day per week may help you maintain your current level of strength, but it will not be enough to build muscle. It is important to rest 1-2 days in between working out the same muscle(s). Rest days give the muscles time to repair themselves from small tears that occur... Sun, 3 Dec 2017 12:40:28 EST New habits.. - Comments and support is welcome !!! A wise lady told me that in order to make a new habit or throw away an old one - <BR> It shall be done 16 days in a row... <em>381</em> ... <em>386</em> <BR> <BR> I will work for NO IN BETWEEN MEALS and NO OVER EATING <BR> <em>185</em> <BR> <BR> september 28th 2017 - BMI was 28.5 - 90.2 kg and fatpercent: 34.2 <BR> November 16th 2017 - 88.5 kilo, fatpercent 32.7 <BR> October 9th 2017 monday- 89.8 kilo, Fatpercent 33.4 over Again <em>39</em> From now on I will write in ... Fri, 29 Sep 2017 23:48:22 EST Went to US for about a month and.. stayed private at 2 places: Boston and San José <BR> One family were too fat <BR> Here is their Fridges which was filled to the bursting point <img src=""> <BR> I made food in 3 days for 3 people without having to buy extra food <BR> <BR> The second woman I stayed at was too thin according to her doctor.. <BR> Here is her Fridge: <img src=" Wed, 21 Jun 2017 06:50:16 EST 3 or 6 meals a day.. For about fifteen years ago it was said that one should eat 6 meals a day in order to rise the metabolism. <BR> This I felt much too time consuming but after some years I got the habit of eating every time I felt the slightest hunger. <BR> I compaired smoking with food abuse and thougt that it must be much easier to stop smoking than stop eating too much as you have to eat and you do not have to smoke.. <BR> Recently a Danish scientist found that it makes no difference how many meals we eat -... Thu, 27 Apr 2017 16:56:08 EST What is good to see in Boston and San Francisco? I have had plans to go to US - As all of my mother´s family live in US <BR> But it is 21 years since I was in US last time so I gather the family is quite indifferent about me <BR> so I have postponed my trip some times as I feel in doubt about whether my family in US are interested in seeing me <BR> I went to the library but only found books from before 2001 and 9/11 <BR> I guess there are things changed since that time.... <BR> Afghanistan, Iraq, Libya, Syria are new war fields <BR> I don´... Sat, 8 Oct 2016 12:36:49 EST I set BMI 27 as my goal... I have been told that people who have BMI 27 are the ones that live longest and healthiest. <BR> So I have set my goal as 27 <BR> It gives 27 X my height X my height = 84. 59 kg <BR> My height is 1.77m <BR> Today my weight is 90.7 kg <BR> Since I bought an electric bicycle and gave away my car I have for the first time become more slim than in august 2015 My weight went up after that so since I got the electric bike I have lost 4 kg that was may 30th <BR> I give my self 1 dollar pr pond lost ... Sun, 21 Aug 2016 04:32:29 EST Rewarding myself I have decided to give myself 1 dollar for one pound lost.. <BR> In a weekly basis <BR> Sometimes my weight goes up <BR> Maybe the next week it is lower but above 2 weeks ago <BR> I have decided to give myself the reward anyway asit is always good <BR> to become more slim - and better to give reward than <BR> punishing <BR> <em>29</em> Wed, 20 Jul 2016 13:11:04 EST Ten years on Spark this year.. I suddenly saw that on november 26th It will be 10 years on Spark!! <BR> What can be said... <BR> I can´t stop being surprised, that Spark People gives so many cake and desert recipes.. <BR> WhaT IS THE POINT? <BR> In Spark People Trivia I have learnt sugar is the reason for heart attacks <BR> Overweight gives diabetics <BR> I find it fun to do the Trivia game and get more knowledge <BR> Sugar is the main reason for heart attacks - not overweight . Arabian people I have seen use lots of sug... Tue, 5 Jul 2016 00:57:38 EST Bye Bye to my car I have for a long time - some years - considered buying an electric bicycle in stead of my car. <BR> I have waited for a dynamo so that when you bicycle your battery is loaded. <BR> This is apparently too complicated - <BR> Then saturday april 30th I bought an electrical bicycle.. <BR> <BR> And when my car has been repaired my nephew will get it. He has just gotten his first child so they need a car I thought. <BR> I live on the countryside where trains or buses don´t run that much so it is ... Tue, 3 May 2016 10:33:09 EST Bodybuilding with medicine Right now there is an add in Spark People and maybe also other places on Internet for drugs that make muscles grow. A lot. <BR> This reminds me of an article and interview with a young man who used injections in order to grow his muscles. It came into his bloodstream and his heart that is a muscle grew.. The man who was about 20 had to have a heart transplantation in order to save his life! <BR> Strength training is the way to go rather than different drugs <BR> <BR> By the way do you find t... Sun, 21 Feb 2016 05:08:33 EST Mood and B-12 vitamine <BR> Ramping up your B-12 and folate (folic acid) intake can help cure a bad mood. <BR> Explanation <BR> Scientists believe that B-12 and folate help the body produce a neurotransmitter called serotonin—a known mood stabilizer. Shellfish, fortified cereal, oatmeal, wheat germ, and vegetables are some of the many foods rich in these nutrients. <BR> Wed, 20 Jan 2016 17:05:21 EST What is the leading cause of death in the United States? <BR> Heart disease is the #1 killer in the U.S. Here are the facts: <BR> *Nearly 1 million Americans died of heart disease in 2002, making it the leading cause of death. <BR> *52 million Americans have high cholesterol, a leading cause of heart disease. <BR> *67 percent of Americans are overweight or obese, the top contributor to high cholesterol. <BR> Thu, 7 Jan 2016 10:21:36 EST Even if you eat healthy and exercise regularly, your cholesterol levels are more likely to be elevat Being overweight increases your blood cholesterol levels since your body stores the extra calories you eat as triglycerides. When these triglyceride levels are high, HDL (good) cholesterol levels tend to be low, a combination that is associated WITH AN INCREASED RISK OF HEART DISEASE. Losing just 10% of your body weight (25 pounds for someone who weights 250 pounds), can improve your cholesterol levels. <BR> Tue, 15 Dec 2015 06:26:36 EST Strength training builds stronger muscles, but what else does it help strengthen? <BR> Tendons, Ligaments, Bones, Joints <BR> <BR> Explanation <BR> Regular strength training increases the size and strength of the muscle fibers. It also strengthens the tendons, ligaments, and bones. All of these changes have a positive impact on your physical fitness, appearance, and metabolism, while reducing the risk of injury and decreasing joint and muscle pain. <BR> Sat, 21 Nov 2015 11:49:53 EST Should you exercise in the 'fat burning zone' (low intensity, long duration) to lose the most weig No - ....................... <BR> Explanation <BR> The "fat burning zone" business is very misleading. It’s true that low intensity exercise uses more fat as fuel and that moderate intensity exercise (that you can maintain for 20 minutes or more) burns both fat and glucose. But, you're better off exercising in the aerobic zone as much as you can, because exercising at this higher intensity burns more total calories. You will burn a larger percentage of fat in relation to glucose when you are ... Sat, 14 Nov 2015 04:26:52 EST Going to a Dietician I was at an event with my political party <BR> They sent me to a health both.. <BR> As my BMI was over 30 I can go to a Dietician 3 times free paid by the municipal!! <BR> The figures on the test also said I have a metabolic age of 74 as I am 59 I am not that happy about that <BR> It also showed I have enough muscles - not bad <BR> My first consultation will be november 11th <BR> I have never tried that before.. If I find it good for me I will pay for more consultations..dependent on the pric... Mon, 2 Nov 2015 04:34:46 EST A new food plan and a new kind of competition When I was 19 I fulfilled a diet and kept an OK weight for 20 years. Then I put 20 kg on at a long stay at hospital I have not been able to get rid of. <BR> I simply took a very low calorie diet analysed it and supplied with the food that gave what it did not in order to get enough nutrition with as few calories as possible. <BR> These days I am analysing the smoothie diet by Amanda Cross as I have used it and lost 4 kg in a week - It has some obvious lacks - like protein and fat - <BR> I ca... Sun, 11 Oct 2015 01:11:56 EST The blood pressure-lowering benefits of exercise can be observed how soon after starting a workout ? <em>185</em> <BR> Within hours! <BR> <BR> Explanation <BR> According to the American College of Sports Medicine, the blood pressure lowering effects of exercise can be observed as soon as one to three hours after a single 30- 45 minute workout! This response can linger for up to nine hours post-exercise. Permanent blood pressure changes can be seen as early as three weeks to three months after beginning an exercise program. <BR> Sat, 10 Oct 2015 14:03:29 EST Does it have to be dull to be an adult? I was walking together with a man on the sidewalk. <BR> There were no other people in sight.. <BR> I hadn´t done any exercise that day and the sun was shining so I felt like dancing on the sidewalk <BR> He kept saying calm Down - people are starring out of the Windows. <BR> i danced anyway but wondered why can´t an adult dance on the street? <BR> Another day I went a tour with my ex.. Then we saw a playing ground.. <BR> He explained he would not try it if he wasn´t drunk <BR> I went anyway a... Sun, 27 Sep 2015 16:25:48 EST Does strength training elevate your metabolism immediately following a workout. Yes <em>362</em> <BR> <BR> Explanation <BR> <BR> Johns Hopkins researchers found that while aerobic exercise burns more calories at the time you are exercising, your metabolism returns to normal about 30 minutes after you finish your workout. Individuals who perform strength training, however, elevate their metabolisms (burn more calories) for two hours after their workouts end. <BR> Sat, 26 Sep 2015 04:31:14 EST glycemic index Shall be low <BR> <BR> Explanation <BR> One system for classifying carbohydrates is the glycemic index. The glycemic index ranks foods on how they affect blood sugar level by measuring how much the blood sugar increases after one eats. For example, white bread is digested quickly into glucose, causing blood sugar to spike quickly. Therefore white bread has a high glycemic index number. In contrast, brown rice is digested more slowly, causing a lower, more gentle change in blood sugar. It the... Mon, 14 Sep 2015 17:25:04 EST To be with slim people I went into a refugee center with the goal to learn some Arabic and teach Danish in return <BR> This has developed to a good friendship with a very slim guy.. <BR> It is written that being together with a fat person (me) makes you fatter <BR> Well - In which direction the influence goes must depend on where the will power goes. <BR> Soon after our meeting was the Ramadan.. <BR> Being together with someone who must not eat and not even drink water(!) makes it necessary to do other things than ... Sun, 6 Sep 2015 04:40:49 EST I do not agree Source: Trivia – Spark People: <BR> ------------------------------------- <BR> xxxxxxxxxxxxxxxxxxxxxxxxxxx <BR> True or False: Residents of developed countries (like the U.S.) are MORE likely to experience allergies than people in developing areas of the world. <BR> Explanation <BR> Generally speaking, developed countries have much higher incidences of allergies than developing areas of the world. Scientists believe that the clean and sanitized homes of the industrialized world are actually d... Thu, 20 Aug 2015 05:39:30 EST About eggs About eggs - True or False: Because they are high in cholesterol, eggs, especially the yolks, should be avoided at all costs. <BR> <BR> False <BR> In the past, people thought that because eggs are high in dietary cholesterol, they were not a heart-healthy protein option. We now understand that saturated and trans fats are more responsible for raising your cholesterol levels than dietary cholesterol, and an egg a day (which has a mere 1.5 grams saturated fat) is a healthy habit for most peopl... Tue, 18 Aug 2015 08:13:56 EST A bad day.. To day I have spent much to much time by the computer <BR> <BR> What do you do to avoid that trap? Fri, 7 Aug 2015 10:40:40 EST Most exercisers lose how many cups of fluid (sweat) per hour of moderate exercise? <BR> Most moderate exercisers will lose <BR> <BR> about one quart (4 cups) of fluid per hour of exercise, <BR> so try to drink about 16-20 ounces of Water <BR> shortly after your workout to aid the recovery process. <BR> Wed, 1 Jul 2015 17:08:49 EST Calcium - True or False True or False: Adults over age 50 need more calcium than their younger counterparts. <BR> True <BR> Explanation <BR> The recommended amount of calcium for male and female adults, ages 19-50, is 1,000 milligrams daily. The amount increases to 1,200 milligrams daily for those over age 51 <BR> Sat, 27 Jun 2015 13:30:00 EST When do you feel full? On average, how many minutes does it take for your stomach to signal to your brain that it's full? <BR> <BR> 20 minute <BR> <BR> Explanation <BR> It takes the stomach about 20 minutes to realize that it is full, which is why experts recommend that we eat slowly. Put your fork down between bites to avoid overeating. <BR> Xxxxxxxxxxxx <BR> I have noticed that slender people eat more slowly than me <BR> This is something I am triyng to change.. <BR> I have bought a plastic cigarette with peppe... Sun, 31 May 2015 09:34:37 EST According to a survey here, those who were in Community lost.... True or False: According to a survey of SparkPeople members, those who were involved in the Community lost about the same amount of weight as members who did not use Community features. <BR> <BR> False <BR> <BR> Explanation <BR> Our research has shown that people who use the Community (Message Boards, SparkTeams, etc.) tend to lose more weight on average than those who do not. So what are you waiting for? Start posting and get your weight loss going <BR> <BR> ------------------------------... Sat, 30 May 2015 09:45:18 EST True or False: Exercising regularly can increase the size of the hippocampus region of the brain. <BR> <BR> True or False: Exercising regularly can increase the size of the hippocampus region of the brain. <BR> <BR> True <BR> <BR> Explanation <BR> A study published in Proceedings of the National Academy of Sciences found that regular sweat sessions can increase the size of a region of the brain called the hippocampus--a part of the brain that begins to decline around age 30 in most adults. The hippocampus is tucked deep in the brain and plays an important role in learning and memory. ... Wed, 22 Apr 2015 16:48:12 EST Where does most of the fuel you burn during exercise come from? <img src=""> <BR> Most of the fuel you use during exercise doesn’t come from the food you've recently eaten! It actually comes from the carbohydrates (called "glycogen") and fat that's stored in your muscles, liver, and fat cells. That’s enough to fuel 1-2 hours of very intense exercise or 3-4 hours of moderate intensity exercise. <BR> Sat, 11 Apr 2015 08:29:42 EST I feel grateful.. Now it is possible to insert photos <BR> in posts in message boards of the teams. <BR> That gives a lot of new possibilities Wed, 8 Apr 2015 18:05:58 EST True or false about exercise and doctors True or False: Even a person who is mildly overweight should get a doctor's clearance before starting a new fitness program. <BR> I´d say false <BR> Spark people says <BR> True <BR> Spark people´s explanation: <BR> A document called a PAR-Q (Physical Activity Readiness Questionnaire) can help you determine if you need a medical evaluation before starting an exercise program. You can get one here. <BR> My explanation: <BR> When you do exercise - Feel your own body and don´t follow others but ... Wed, 1 Apr 2015 14:54:41 EST Glycemic index What does the 'glycemic index' rank? <BR> The Glycemic Index ranks carbohydrate-containing foods (on a scale from 0 to 100) based on their effects on blood sugar levels in the body. <BR> Wed, 1 Apr 2015 14:46:06 EST A positive view.. A friend of mine told I ought to be proud <BR> As I have lost quite a bit of weight since this summer <BR> Yeahh - That is right - I had some severe problems and became fatter than ever <BR> - more than 100 kg - Now I am 93.7 kg <BR> Yeahh - Hmm <BR> Going high up - and then going Down to same level as before ain´t a big deal <BR> Hmm - If I had gone up in stead of Down or if I had stayed on the bad level ... <BR> Yes! I should be happy and grateful Yes <BR> Actually - I was at a party to day... Sun, 29 Mar 2015 19:14:20 EST an electric ice cream maker - What is it? Is it possible to make yoghurt ice cream without an electric ice cream maker?? <BR> How? <em>4</em> Thu, 26 Mar 2015 09:55:57 EST True or False: You will absorb more nutrients from your veggies by eating them with a fat.. True or False: You will absorb more nutrients from your veggies by eating them with a fat (such as a vinaigrette dressing) : <BR> <BR> True <BR> Your body can't make use of certain vitamins and antioxidants found in vegetables(beta-carotene, vitamin D, and vitamin E in particular) without a bit of fat to help process them. Ditch the fat-free salad dressing and dip your fork into a dressing made with olive oil for heightened meal satisfaction and nutrient absorption! <BR> Wed, 25 Mar 2015 17:25:48 EST A little interview with 2 slender men.. The leader of the local department of my political party is slim while I and some of the others have too big stomachs... <BR> I asked him how he keeps so slim.. <BR> He answered he has a principle of never eating to be full but only to not feel hungry <BR> - and he only eats one big meal a day and else ways eats 2 or 3 small meals consisting of a sandwich with a white slice of bread together with a rye bread slice(full grain) and something in between. I asked whether he does not eat vegetable... Sun, 15 Mar 2015 16:02:16 EST My work and exercise I do ceramics <BR> I have just been working some months to get finished for an exhibition <BR> Some days I have been sitting decorating and drawing the most of the day.. <BR> In stead of taking a nap when I got tired <BR> I ran a tour in the area near by <BR> Sometimes I have to knead the clay.. <BR> This is hard and I get sweaty - There are machines for doing this, but so far I do it by hand to get the exercise and to keep in touch with this handcraft.. <BR> Hmm - My right hand does ache whe... Tue, 10 Mar 2015 19:53:24 EST How many aerobic (cardio) exercise sessions should you aim for each week? How many aerobic (cardio) exercise sessions should you aim for each week? <BR> Answer: <BR> At least 3 <BR> Explanation <BR> When it comes to cardio, aim for a minimum of 3 days per week with no more than 2 days between sessions. Gradually work your way up to 5 or 6 days per week. Frequency is especially important when it comes to weight loss. The more you exercise, the more calories you will burn. But don't forget the importance of rest and recovery. Give yourself at least 1 to 2 days off e... Fri, 6 Mar 2015 16:37:49 EST Gluten Not all grains contain gluten, however. <BR> Amaranth, arrowroot, buckwheat, cassava (manioc), corn, flax, indian rice grass (montina), Job's tears, millet, finger millet (ragi), potatoes, quinoa, rice, sago, sorghum, soy, tapioca, tef (teff), wild rice and yucca are naturally gluten-free. Wed, 25 Feb 2015 13:16:38 EST Tasty Fiber rich bread with magnesium Here is a bread recipe I have served for many people and given as a present <BR> <link><BR>l.asp?recipe=2826039 </link> Mon, 16 Feb 2015 05:02:48 EST How do I track food? How do you track your food? <BR> It takes very long time for me to do it. <BR> Maybe someone can give me a tip? <BR> I know many here at Spark People track their Nutrition. Wed, 4 Feb 2015 05:11:36 EST New kind of try I read it rinses the liver and gives a weight loss to drink Water that has been boiled <BR> and put in a Thermos every hour ½ dl <BR> And I heard in the radio and read that it is good to stop eating anything at 7pm <BR> The Water thing is for maximum 3 months it said. <BR> I eat sensibly and have found that the boiled Water takes some of the appetite. <BR> I started yesterday.. <BR> <em>194</em> <BR> January 31st : This night my stomach ached because of hunger. I went out of bed and ate so... Fri, 30 Jan 2015 15:45:34 EST A way of making a diet that held more than 30 years I became overweight when I was 19 years old <BR> I looked at different diets like for instance The grapefruit Diet - And The Stewardess diet <BR> I found out these diets had a lack of important nutrients.. <BR> <BR> Then I analysed a diet of 500 calories a day and supplemented with yogurt and other food to get more Calcium and phospat as this was absent in this diet <BR> After 1½ year I had lost the 13 kg I needed to loose - I bicycled daily and also swam and did gymnastics. <BR> My weight... Wed, 7 Jan 2015 06:00:58 EST Happy New year Let´s have a Happy and Active Year of <BR> <BR> <BR> -----------2015-------------- <BR> <BR> <img src=""> Wed, 31 Dec 2014 12:28:49 EST Carbohydrates Carbohydrates are necessary for our health and for a long term way of loosing weight and keeping a healthy life-style. <BR> There are simple and complex carbohydrates. Complex are best - : <BR> <em>211</em> <BR> ".... <BR> <BR> Simple carbs, complex carbs, and fiber are found in many foods. Some provide important nutrients that promote health while others simply provide calories that promote girth. <BR> • Sugar, syrup, candy, honey, jams, jelly, molasses, and soft drinks contain simple ca... Mon, 29 Dec 2014 05:32:55 EST Bed rest is not a good treatment for back pain. <BR> Bed rest is not a good treatment for back pain. When you are in bed for extended periods of time, you can lose muscle strength which is actually bad for your back. Bed rest should not be used for more than two days if you can help it. Want to relieve back pain easily? Just get moving! Normal daily activity can actually help relieve back pain in most cases. Remember to always consult with your doctor to find out which options are best for you. <BR> <BR> Source: Spark People Trivia answe... Fri, 19 Dec 2014 06:08:39 EST Ups and downs 2011 - 2014 I looked in my book I have written in since 2011 – on and off <BR> Here I write when I have gone up or down in weight and about why.. <BR> In 2011 I weighed less <BR> I went on a rinsing smoothie diet for a week where I used a blender <BR> Rather than making juice to keep the fibers. Lost 4 kg <em>104</em> <BR> I wrote about which ceramic I made and what kind of glazes I put on and how I made them. I wrote about exhibiting plans/ Publicity/ Courses to make <BR> ------------------------- ... Wed, 17 Dec 2014 14:08:55 EST Hope to be more positive to myself This weekend I talked with a lady who has lost 7 kg from august to this december <BR> She told she writes in a book when she has said no to something fattening - either to herself or to others. <BR> She also has found that it gives benefit to make good food for herself <BR> <BR> This makes sense to me. Instead of the wipe I give myself by writing in a book every time I do not make exercise and eat the wrong things has made me sick and tired of trying to loose weight. <BR> <BR> I find it fu... Mon, 8 Dec 2014 06:15:54 EST