Tuesday, January 27, 2009
When you sleep, you still burn calories, very few, but you do. You actually burn very little fat though. Instead your body slowly drains the fuel store of glycogen. It take about 8 to 10 hours for this to occur depending on when you ate last. After that is gone, you body starts to look for protein and yes, your body will feed off of itself. It will break down unused muscle tissue.
I Feel Hungry When I Get Up In The Morning
Well, to a certain extent you should. your fuel sources are now pretty much gone, you brain is detecting low sugar levels in your blood and so tell you it is time to eat. SO EAT!
Why Not Skip Breakfast And Burn Fat?
Well, when you have depleted your stores, and you don't eat, your body switches into a semi starvation mode. It stops trying to burn fat and looks for other sources. As I said above, it will go for protein first in the form of unused muscle tissue. Then you go longer with out food and get hungrier. Then lunch comes around, you eat your fill, still fill hungry, and eat more than you actually need. You will feel hungry until your blood sugar rises enough to tell your brain that food is no longer needed. Now you have too much food in your system so it stores it as fat. You didn't burn fat, lost muscle tissue, ate too much, and now have more fat than you did before. That's why you don't skip breakfast.
Well, I Don't Feel Hungry In The Morning
Eat breakfast anyway.
What Should I Eat?
Oatmeal with fruit, cream of wheat, yogurt, cold cereal, eggs (they are not as bad for you as we were made out to think when we were younger), protein shakes, toast with peanut butter (yes peanut butter is actually good for you), fruits, low fat meats like ham or roast beef on an English muffin. the list can go on an on. Avoid food and drinks with sugar, really avoid foods and drinks with High Fructose Corn Syrup like the plague, and avoid high fatty foods such as bacon and sausage.
Eat Breakfast and you feel better and it will be easier to loose weight.
Thursday, January 22, 2009
My sister-in-law had a friend that got a wii fit. My sister-in-law played the wii fit at this friends house and loved it. Hmmm... now I am interested. After all my sister-in-law is a marathon runner and a triathlete, and she asked for one for Christmas. Couldn't find one though.
A friend of mine and my wife's, got one. She brought it over and played on it with my wife. My wife loved it. I played on it a bit and was intrigued. Well, the friend was going to be busy for the weekend and let us borrow it. Wow! I loved it!
The wii fit games put play into working out. I say play, but you are actually working out. There is yoga, strength exercises, aerobic exercises, and balance exercises. There are balance games like down hill skiing, ski jumping, soccer ball heading, and others. There are ab exercises like hula hoop, aerobic exercises like running. Very amazing and fun.
How Does It Work?
The Wii Fit comes with what is called a board. It looks more like a wide bathroom scale with two spots for your feet and no read out. you place the board and a flat, even floor (because of our carpet, we had to put a piece of plywood down) and stand on it. You put information in like your age, sex, and height, it takes you weight and gives you your body mass index. It even allows you to set weight goals. Based on you age and a balance test, it calculates your fitness age. Balance is key indicator to fitness age. Others including reaction time, cholesterol levels, body fat percentage are also important, but the wii fit bases it estimate on balance. As you go through the different exercises, you get points. You want 30 points each day. As you earn points, you unlock more exercises.
How Did The Family And I Like It?
We loved it! We all have profiles (and when I say all, I even mean my 3 year old.) this is truely fun for the whole family! We all did different work outs, and some games became competitions to see who could score the highest. Too bad we had to return the wii to our friend. So now we are looking and as soon as we find one, we are getting it!
Wednesday, January 14, 2009
I have a question or two about walking. First, you say a brisk walk. I walk a 20-minutes mile. I just can't seem to do brisk for any length of time. When I do, my legs in the front hurt, the little muscles just on the outside of the shinbone. Stretching doesn't seem to help. When I stick with my 20-minute pace all is well, but I don't feel like I'm making the most out of my time and very little, if any, weight reduction is forthcoming with this sedate pace. Running doesn't seem to hurt but since I am not in good shape, running for any longer than 1 minute isn't very feasible. I haven't seen a doctor about my legs. I was just starting to see a doctor regularly, and I only went once, then we moved and I haven't found a personal doctor for me yet. Suggestions? Also, it is snowy here now and I don't go outside so I am starting (again) my Walk Away the Pounds videos. So any suggestions I will gladly try...when the snow melts and I won't freeze when I step outside.
Snowed-In in Iowa
A: Dear Snowed-In
As I always do, first talk to your doctor. When you find a new Doctor where you live, talk to him or her about shin splints. The doctor may refer you to a Physical Therapist or medication might be appropriate.
Your mile walking time, is not bad. If a 20 minute mile is the pain threshold, then do go any faster. The last thing you want to do is aggravate a problem and turn it into an injury. I am not sure how far your walks are but I will assume they are about 1 mile in distance. Try walking 2 miles 3 times a week instead.
Even though the stretching does not appear to be helping, keep doing it before and after anyway. If the muscle become tight, the pain will only get worse. Stiff muscles can later lead to injury.
Exercise That Muscle
Last there is an exercise you can try that will help strengthen this muscle. As the muscle becomes stronger, you should be able to do longer and faster walks. Basically it is what they call "toe lifts". Stand flat footed and then lift up onto your tip-toes. You want to do a modified toe lift. Instead of standing on lat ground, do it on a stair so that your heel actually becomes lower than the rest of your foot. then lift up on your toes. Only do about 10 of these 3 time. do this exercise on days you are not walking. So walk one day and do toe raises the next.
Walking For Fitness Or Weight Loss
Anytime you take up a walking program, remember to slowly increase your mileage by no more than 10% per week. Walking is most effective when you walk at least every other day, daily if possible. Taking a break is important to allow your body to rest. Weekends are the best time for me to do this. Weight loss through exercise must also come with a proper diet. Cut down on calories, particularly fats. Make sure you eat enough proteins, fruits and vegetables.
I walked 2 miles during lunch and I actually feel great! It took 27 minutes, so not to bad. Assuming I can keep up the pace, I could do a 5k in about 40 minutes. I'm going to try and cut that down. So that is 2 miles for the day and week, 5 miles for the month.
Monday, January 12, 2009
On March 7, 2008, there is going to be a 5k walk/run in Raleigh NC and a Kids Fun Run. My wife and I, plus the kids will be going. The run is sponsored by the Colon Cancer Coalition and proceeds are going to fight cancer.
We will be participating on a team and I am asking for people to join us. Our Team Leader can be contacted at firstname.lastname@example.org and can be of the most assistance. We need at least 10 people in order to have a team.
In Honor Of...
Our team is walking and Running in honor of a very dear friend Georgia Cloutier. We would ask the you join us in her honor and help us support this worthy cause.
More About The Race
To find out more about the race go to http://www.getyourrearingear.com/events/get-your-rear-in-gear-events/raleigh-march-2009/ Before Registering, please contact the team leader at email@example.com for instructions on registering with the team.
Email, FaceBook, and MySpace
To spread the word, I would like you to copy and paste the following link. This link will take them directly to this post about the race and the team first regardless of what I post later on. Send this in emails and put it on your FaceBook or MySpace page.
Okay...so we now have a team set up for this race. To register, go to the website
The race, "Get Your Rear in Gear" benefits colon cancer research. I'll probably be walk/running it, not in tip-top shape anymore these days, but I thought of Georgia the minute I saw the race, she gave the go-ahead this past Sunday, so here we go.
Our team name is "JOGGIN FOR GEORGIA"
That is the team you select when registering.
Thanks everybody, this should be a fun run! There is also a kids' fun run, which I am signing my 3 up for.
Feel free to ask me any questions.
For those of you who can't make it, I extend a challenge to everyone to do a personal 5K run/walk, for personal fitness and in honor of Georgia Cloutier. Please email me at firstname.lastname@example.org and let me know when you did it, how far you went and how long you took. Every mile counts!
Friday, January 9, 2009
What advice do you have for an overweight 30-something who wants to begin an exercise program who has lead a largely sedentary lifestyle for the past few years?
A: Dear RunningMooses,
As I tell everyone, please see a medical professional before starting any kind of exercise Program.
Why A Walking Fitness Program
Walking is one of my favorite starting off exercises. People were meant and design to be walkers. When walking we are able to burn fat more efficiently than any other exercise, next to running. Walking can be done with out taxing our body like other sports and generally speaking people walk at about the same pace. That mean we can walk with friends. even at a brisk walking pace you can still have a nice conversation.
How to Get Started With a Walking Fitness Program
I am going to assume you have not been doing any exercise such as walking and I don't know if you have any time constraints. So, to start out with I would suggested walking 2 miles every other day, at a brisk pace. This should take about a half an hour. Try this out and see how you feel at the end of the week.
How Should You Feel At The End Of The Week?
If you just were not able to do it because it was so tiresome, then start again with 1 mile every other day. If you did the 2 miles every other day and feel really tired at the end of the week, or even after the day off you feel tiered, do it again for another week but with only a mile and a half. This should take about 20 minutes. If it took you longer than 30 minutes and you just don't have time, walk briskly for 30 minutes. If it was too easy and you don't feel like you did anything, try 2 and a half miles a week the next week. You should feel like you did some exercise at the end of each walk. Starting out you may feel some muscle soreness, but it should not be painful. Every other day you have a day off. You should feel rested after that break.
Not only should you exercise, but you need to make sure you are eat properly. You need to be getting enough protein and eat carb as you exercise. With walking, drink a fruit juice before you start and a half of a peanut butter sandwich after. This will help stop the feeling of starvation many people feel after they exercise, and keep you body properly fueled for the walking. Drink water as you feel thirsty. Drinking too little will cause dehydration and too much will make you uncomfortable.
Stretching Is Important
Before and after walking (especially after) there are four stretches I suggest. First stretch you calve muscles. Stand in front of a wall, then with your left foot step back. Keeping your left foot strait and your heel on the ground, lean forward against the wall. Use your arms to brace yourself up and keep your feet strait, pointing at the wall. Don't let your hips turn. you can keep them strait by moving your left hip forward. You should feel a stretching sensation that is not painful. If it hurts the lean less against the wall. Hold this position for 30 seconds, then repeat with the right leg.
Next stretch the front of your leg. Stand about 1 front in front of the wall. Move your left leg forward then squat down on your left leg. your weight should be right over your left knee. you should feel a stretching sensation in the front of your leg and your ankle (at least with my bad ankles I do.) If you feel any pain, let up on your squat. Keep your legs and hip strait. hold for 30 seconds, then repeat with the right leg.
Next sit on the floor with your legs strait in front of you. Keep you feet together and bend forward and try and touch your toes. Many people do this standing up, bending at the waist and touching their toes. Lean as forward as you can. You should feel a stretch down the back of your leg. If it is painful, lean back a little. Hold for 30 seconds.
Last, roll over on you stomach. Lift your left leg and grab it with your left hand. Pull your leg toward your butt. You should feel a stretch in you left thigh. Keeps your hips on the floor and stay flat, don't turn or twist your body. This should not be pain full. If you feel any pain, simply hold your leg in place or pull less.
Debate about Stretches
There is some debate about doing the last two stretches. Most people do both standing up. Some experts argue that when standing, it is too difficult to keep your body in the correct position to stretch properly and there may be additional force against your knees that could cause future problems. These experts suggest doing them on the floor as I described above. I have no real opinion and the debate still goes back and forth. I personally prefer to do them on the floor and find I stretch better when on the floor.
Increase your daily mileage by a quarter of a mile the each week and keep walking every other day for a total of 4 weeks. After that, email me back at email@example.com and let me know how it is going. We can change your walking form there or we can add in a little jogging. Lets see how you do. I look forward to hearing back from you.
Last, My Daily Activity
I walked another mile to the barbershop and back. Later on I walked another half mile. So for the day I had 1.5 miles, for the week, month and year, I have 3.5 miles total. Yeah!
Thursday, January 8, 2009
So I went to the two tools that I mentioned put in my stats. The first said I needed 2650 calories to loose weight for my activity. The second said I needed 2400. So I chaged my activity level and it said I need to eat 2600. Close enough. so I decided to actually stick by both to show everyone that it could be done.
The Hard Part Is Tracking, Not Doing
Okay first hirtle was breakfast. I decided to eat some oat meal and drink a glass of milk. The problem was that the oat meal nutritional facts are listed in grams. The diet plan is listed in oz. Problem number two. the nutritional information tells you the nutritional grams of the food and not their net weight, which I could not find. the second hirtle was lunch. I had a turkey sub sandwhich, backed low fat chips, and a diet soda. I have no idea how much the vegitables weighed nor do I no the same for the meat (I had double Turkey!). I can go online and look at the nurtitional information but so many grams of protien does not match so many oz. of meat. 90% of the weight of turkey meat is actually water. I could however trakc all the calories without too much trouble, and I ate 2710 calories. Good enough to loose weight if I keep it up.
Problems With Dieting
As you eat to loose weight, you need to eat the right proportion of food or not only will you loose fat weight, but you will loose muscle mass too, even if you exercise. Two I went through waves of feelling like I was starving to feeling okay. You can't eat just 3 meals evenly divided and be okay. You need to adjust your meals to 5 evenly divided meals. that also mean adjusting your eating habits and some times your schedule.
Don't Be Afraid To Snack
snacking in cinjunction with what I said above is just fine as long as it is stuff you like and is healthy. Peanutbutter on whole wheat is a great between meal snack. Fruits, carrot sticks, raisens, other dired fruit, and low fat jerkey are all good. I will list more snacks later.
Don't Go Too Long Without Eating
I at Lunch at arround 12:pm. I didn't Eat dinner until 6:00 pm and I felt like I was starving! The problem with this is I ate dinner, my stomach felt fool, but I was still hungery. The reason why is you brain determine hunger based on the sugar levels in your blood. So my food was in my stomach but had not found its way to my blood stream. That is one reason people over eat.
One Reason I Like the Weight Watchers System
With all the problems I had with just one day I can see why people don't calorie count. Weight watchers came up with a way of assigneing points to food based on fat, fiber, and calories. It is simple to use and easy to track. I do not work for Weight Watchers and they are not paying me to say that. My wife was on Weight Watchers about 3 years ago. I did it with her for support and we both lost weight. Between my running and watching what I ate, I lost 30 lbs.
Two Reasons I don't Like the Weight Watchers System
The reason for the Food Pyrmid is becasue you need certain amounts of certain foods. Weight watchers kind of does that with a fiber calculation (ie whole grains and fruit have a lot of fiber and protein does not) but people eat too mcuh sugar and starches and not enough protien. When you exercise carb and protien needs go up. NO FAT, NO FIBER. The weight Watchers System mad no disctinction between men and women, and belive me there is a difference.
A New Program
I would appriciate any input into a new program that is simple AND meats the pyrmid needs. Please email me at firstname.lastname@example.org
Do to Rain, time constraints, and other things going on, I mamaged to wlak just over 1 mile at a semi brisk pace. I actually felt tired at the end of the day. so totla for the week, month and year, are 2 miles.
Tuesday, January 6, 2009
While waiting for my computer to install some software at my office, I decided to take a walk. The installation was going to take a while. So I just walked around the block and a bit more. I ended up doing it twice. The total time was about 12 minutes and the distance was just a little over a quarter of a mile. Not bad. But I still felt a little sore from yesterday. This evening I got on my stationary bike planning to do 15 minutes of moderate effort. As soon as I got on I found the batteries to the control unit were dead. So that meant I would only have easy effort. Instead of 15 minutes I did 30. Of course I did my stretches after. Yes I should have done them before, but I only did them after. I felt pretty good.
The Fuel For Our Body
Basically we have three types of fuel in order for our body to function correctly. These fuels need to be taken in a proper balance. If we get to many we can get fat and cause damage to our bodies. If we get to few, our bodies won't function properly and again we can damage our bodies.
This is the first fuel our body needs. It is the easiest for our body to digest and process directly into energy in the form of a sugar called glycogen. Our brains function on this sugar and it is essential to proper fueling of your body when doing any activity. If we get to much our body stores this fuel as fat and does so very efficiently. Most Americans get too much of this fuel in the form of sugar. Too much can also lead to being over weight, diabetes, migraines, stress, and insomnia, to mention a few. We also experience waves of energy and feelings of being tired. If we get to little we risk all sorts of problems too. Sports scientists have found that athletes that do not consume enough carbohydrates risk muscle damage that can lead to injury. It appears that as soon as our body runs out of carbs it then turns to its own muscle tissue for fuel when exercising. We also can become disoriented, hallucinate, and can pass out. If you are a diabetic, to little sugar can send you into shock and can lead to death. The amount of carbs you need is directly proportional to your activity level.
Protein is the building block of our bodies. Everything from your skin, muscles, internal organs, immune system, and even our blood is made up of protein. Americans in general get too little protein. Not enough protein can lead to muscle loss. Most people who diet actually loose more muscles mass than they had before dieting, because they don't eat enough protein. If you get to much protein your body can't store it as well as is does sugar, but it will turn it to fat. The by products of digesting too much protein can cause all kinds of long term health problems. You can get diaria to get rid of certain types of excess protein. Long term excessive eating of meat can lead to gout. Of course eat too much and you will become over weight.
Believe it or not fat is actually essential to proper body fiction. It keeps us warm and help regulate our temperature. Our nerves are covered with a type of fat. Our skin is water proof because of fat. Certain fats actually clean our arteries of cholesterol. Fat can keep you from starving to death. But as Americans we get WAY TOO MUCH Fat. These leads to being over weight, heart disease and ultimately our own untimely death.
Fiber is more of a regulator. When you eat the proper amount of fiber, it slows the digestion of sugar and evens out how it enters the body. Think of our stomach as a source of immediate fuel like a stack of cut wood. Do we want to through all the wood on the fire or let the fire keep a certain size and add wood as we need it? Our bodies are similar. Our body wants to dump it fuel all at once, but fiber keeps the fire burning regularly and feeds in the fuel slowly. Fiber keeps us regular. Most Americans do not get enough fiber.
Of all the carbs we have to eat High Fructose Corn Syrup was invented by the devil him self. When I was growing up I drank a lot of Kool-Aide. 2 quarts had about 1 cup of sugar. That comes down to about 2 tablespoons of sugar per cup. That is actually a lot of sugar. Now just about every kind of drink there is, especially fruit juice is loaded with High Fructose Corn syrup. A glass of juice or soda can have as much as twice the sugar of Kool-Aide. That mean a 1/4 cup of sugar per cup of juice or soda. Avoid anything that says high fructose corn syrup on the ingredients.
What Are The Right Amount Of Calories
Your calorie need depend on your age, height, sex, and activity level. The best weigh to find out how many calories you need to to go to the Mayo Clinic web site on calories. It will ask you a few questions and give you the answer. Check it out here. Calories counting is important but can be very time consuming. Though I suggest you keep track of your calories, you may just want to go to the next step.
What Is The Proper Balance Of Fuel
Now you need to know, how much protein, carbs, fat and fiber you need. To find out go to the My Food Pyramid web site. It is run by the USDA (United States Department of Agriculture) and gives you the answers in easy to understand measurements rather than a calorie number. Check it our here.
Good Luck and Get Healthy!
The key is going to sound like a broken record, but proper diet and excersise are vital!
Lets Start Out With Todays Activities
To day I did a 1 mile run walk and it took me 15 minutes. I actually felt good and am running much better. While stretching, I found I have a significant increase in mobility in my right ankle! Yeah! So for 2008 I have 1 mile accumulated.
Starting Out a New Year Everyone should set goals. These goals need to be quantifiable, definable, realistic, and must have a done by date attached. So here are a few of my personal goals:
- I want to weigh 165 by December 31, 2009 with a 15% body fat percentage.
- I want to run a 22 minute 5k by September 31, 2009.
- I want to run the Marine Corp Marathon in 2010 and finish in under 4 hours.
Here are examples of goals that aren't so good:
- I want to get in shape this year.
- I want to loose weight this year.
- I want to run a marathon.
- I want to qualify for Boston this year.
As far as #1 goes, it is not definable or should be defined. What does get in shape mean? It depends on who you are talking to and why they are getting into shape. This goal is too vague.
#2 is more specific and kind of has a date, but how much weight? If I start at January 1, 2009 and loose 1/2 a pound by December 31, 2009, I made the goal. But is that what was really wanted?
#3 has no specific date. There are lots of things I want to do, but because I have never put a date to them and made a plan to do them, I still haven't done them. If your talking about visiting the moon someday, yes that may happen and I can see why you didn't put a date. But if you want to walk or run a marathon, you need to have a plan and a realistic date. Then hold yourself accountable.
#4 is not realistic for the average person. I know of good runners who have been working for years at achieving that. As for me, I am not even worried about running in Boston. Let me actually run a marathon first. See Goal # 3 form the first set.
Here are some helpful hints. Don't get hung up on weight (yes, I know I have a weight goal.) You don't have to have a weight goal. I do for very specific reasons that don't apply to 90% of everyone else. If you set realistic goals, weight will come off.
Don't expect to look like a super model or an athlete. Even really good looking women I know and really athletic men I know would never make the cover of a magazine. Most people you know don't even care that you not on the magazine cover. Those who care most care more about your health than you looks and your health is more important.
Running or Walking 5k Races Is a Fun Way To Get Started. With a 5k goal you can measure improved fitness. By doing a walking or running program you will find you loose weight, build confidence, and you will have more energy. If you do have a 5k or "all the way up to" a marathon goal, don't get caught up with time goals until you understand what is realistic or possible. I had to run three 5k's before I could start setting realistic time goals. Let your first race be just that, your first race where you just want to finish.
Yes, Marathons Are Possible and Realistic. When I turned 36 I went to the Marine Corps Marathon. You look at the people who are running or walking them and you think "WOW! If they can do that so can I!" and you can. Just don't expect to do it tomorrow and don't expect to do it under 3 hours either. Oh! You don't have to run one either. You can walk it. unless you are what they call an elite runner, the people that walk the Marathon get the same prize as those who run it. Time is not that important.
Most importantly, Always see a doctor before you start any exercise or fitness program. Don't set you expectations so high you can't achieve them, but if you fall just a little short of a goal, you should feel happy about the improvements you made.
So How Much do I Weigh? Email your answer to email@example.com and I will announce the winner after January 15th 2009. Good luck!