What is Strength Training?
Strength training is defined as exercise that requires your muscles to exert a force against some form of resistance, such as free weights.
Aerobic exercise and strength training are equally important for successful weight loss.If you are not doing strength training then you're missing a key component in your weight loss plan.
Strength training increases metabolism by increasing lean muscle mass which helps in long term weight loss. Muscles burn calories and gives you more leaner look. It increases bone density.
Strength training can be accomplished by using dumbbells, weight machines, push ups or squats etc.
Wednesday, April 9, 2008
Aerobic Exercise
Aerobic means with air or oxygen . Aerobic exercise refers to exercise that involves or improves oxygen consumption by the body.Aerobic activity can get your heart to pump blood more quickly and with more force than normal. As blood is pumped faster, it must be oxygenated more quickly, which quickens respiration.Thats why when we do aerobic exercise, we breathe faster than normal .
Aerobic exercise burns a lot of calories, so it directly contributes to weight loss.
Aerobic exercise burns a lot of calories, so it directly contributes to weight loss.
| Examples of aerobic exercise | walking, jogging, swimming, brisk walking, running, ice skating, biking, aerobics, rowing, basketball, jumping rope, roller skating, dancing. |
| Examples of stationary exercise machines for doing aerobic exercise | elliptical machine, stationary bike, treadmills, stair-steppers and rowing machines |
Tips to stop food cravings
Drink more water:
Water suppresses the appetite naturally and helps the body to metabolize stored fat.
Eat smaller, more frequent meals:
Instead of eating three large meals a day, try eating smaller, more frequent meals. Then there will be less time between your meals and less chance you'll experience intense cravings.Eating small frequent meals keeps your metabolism charged and blood sugar levels balanced. If your blood sugar level goes down you’ll experience cravings.
Include more fiber in your meals:
Fiber is digested slower, keeps us feeling fuller longer . It releases its energy slower which keeps our blood sugar levels even and helps us avoid cravings. Fiber is found mainly in fruits, vegetables, whole grains, nuts and seeds. Replace white rice, bread, and pasta with brown rice ,brown bread and whole-grain products.
Adequate sleep :
Sleep loss may equal weight gain. If you want to lose weight, you need to get enough sleep as inadequate sleep triggers food cravings. So get your full eight hours each night.
Eat slowly :
It takes around 20 minutes for your stomach to tell your brain that it is full . Chewing your food longer will help prevent you from over eating.
Fast Weight Loss
Water suppresses the appetite naturally and helps the body to metabolize stored fat.
Eat smaller, more frequent meals:
Instead of eating three large meals a day, try eating smaller, more frequent meals. Then there will be less time between your meals and less chance you'll experience intense cravings.Eating small frequent meals keeps your metabolism charged and blood sugar levels balanced. If your blood sugar level goes down you’ll experience cravings.
Include more fiber in your meals:
Fiber is digested slower, keeps us feeling fuller longer . It releases its energy slower which keeps our blood sugar levels even and helps us avoid cravings. Fiber is found mainly in fruits, vegetables, whole grains, nuts and seeds. Replace white rice, bread, and pasta with brown rice ,brown bread and whole-grain products.
Adequate sleep :
Sleep loss may equal weight gain. If you want to lose weight, you need to get enough sleep as inadequate sleep triggers food cravings. So get your full eight hours each night.
Eat slowly :
It takes around 20 minutes for your stomach to tell your brain that it is full . Chewing your food longer will help prevent you from over eating.
Fast Weight Loss
Salma Hayek Loses the Baby Weight
Salma Hayek was on Oprah yesterday. She became pregnant for the first time at age 40, and says she gained a lot of weight. The baby was born just after her 41st birthday six months ago and she has lost all the excess weight. Below is a video clip from the Oprah show. She looks very slim and talks about how she doesn't think it's true that breastfeeding helps you lose the weight faster. It sounds like it was a lot of dedicated exercise and careful eating that did it for her. See also some comments on the Celebrity Baby Blog, where many women disagree with her about breastfeeding not being an aid in quicker weight loss post-pregnancy.Oh boy... not even a quarter
Before and after today's lunch. Now, it looks to me that there is more in the second plate, but I can assure you I honestly did eat at least a few bites of pasta! :o) 1 meatball and some pasta. Wow.
To give you an idea of the size of this portion... it was 50g of dry pasta and 1/4 can on meatballs in tomato sauce. So to only be able to eat 16th of a can of ANYTHING is pretty weird.
I stopped eating a little while ago, and it still feels like a lump in my chest. I have the hiccups now too, which is a good sign that I am either going to puke, or its going to go down...
Last night I tried to eat a salad. I made salad with prawns in marie rose sauce. I couldn't eat much of it at all. I have also found that beetroot is not that easy to chew to a pulp and I think this was the reason I spewed it up. Its a strange kind of puke. Different even to before my last fill...
Its sort of like the excess food just sits in my pouch and when I touch the back of my throat it just pops out... not even like a puke at all. So obviously things are getting tight in there.
anyway, shall update later, but this is all I have had so far today. Couldn't face breakfast. Uh oh... excess saliva being produced... better run!
The Bariceutical Prescription
Nutritionally deprived, wrinkled, drained and tired is not what Silvia Demeter envisioned when she underwent gastric banding surgery in 2003. But that is how she found herself feeling after losing weight."I felt like I was starving. My skin was wrinkled, my hair was falling out. I felt drained and tired. Even grocery shopping or caring for my family was a chore. By 5PM each day I was a couch
Tuesday, April 8, 2008
Arthritis and Yoga
What is Arthritis
Arthritis is not one disease - it's a family of diseases primarily involving pain in joints. It includes about a hundred diseases with a variety of symptoms affecting various ages. It is accompanied by inflammation and sometimes also stiffness. It can occur due to a variety of reasons - trauma to a joint, infection of a joint, autoimmune problems or just plain ageing. The most common forms of arthritis are osteoarthritis, rheumatoid arthritis (RA). Arthritis can happen in people of all ages - starting from very young children to older adults. Arthritis in children is known as juvenile arthritis. Ankylosing Spondylitis (AS) is a form of arthritis that typically starts in early 20's.
Why Rheumatoid Arthritis Happens
Rheumatoid Arthritis is an autoimmune disease in which the body's immune systems attacks the body itself. Think of it as an army attacking it's own country. Our body's immune system is there to fight external agents such as bacteria, viruses, etc. When the immune system has a problem, it can get confused and start attacking the body itself. In case of Rheumatoid Arthritis, it attacks the joints which results in pain, swelling, etc.
Arthritis and Yoga
While Arthritis is an enemy of your joints, look at yoga as their best friend. Yoga can help you maintain joint strength and flexibility which means you can minimize the inflammation, swelling and pain. If joints are not properly stretched and strong, they can suffer from permanent damage caused by arthritis. Yoga can help you keep joints healthy and strong. You need to choose the right yoga posture according to your condition. Over the years, yoga has become a very broad term and includes a variety of forms. It's best to work with a qualified yoga instructor who understand arthritis and can recommend the right yoga exercises for you.
Arthritis is not one disease - it's a family of diseases primarily involving pain in joints. It includes about a hundred diseases with a variety of symptoms affecting various ages. It is accompanied by inflammation and sometimes also stiffness. It can occur due to a variety of reasons - trauma to a joint, infection of a joint, autoimmune problems or just plain ageing. The most common forms of arthritis are osteoarthritis, rheumatoid arthritis (RA). Arthritis can happen in people of all ages - starting from very young children to older adults. Arthritis in children is known as juvenile arthritis. Ankylosing Spondylitis (AS) is a form of arthritis that typically starts in early 20's.
Why Rheumatoid Arthritis Happens
Rheumatoid Arthritis is an autoimmune disease in which the body's immune systems attacks the body itself. Think of it as an army attacking it's own country. Our body's immune system is there to fight external agents such as bacteria, viruses, etc. When the immune system has a problem, it can get confused and start attacking the body itself. In case of Rheumatoid Arthritis, it attacks the joints which results in pain, swelling, etc.
Arthritis and Yoga
While Arthritis is an enemy of your joints, look at yoga as their best friend. Yoga can help you maintain joint strength and flexibility which means you can minimize the inflammation, swelling and pain. If joints are not properly stretched and strong, they can suffer from permanent damage caused by arthritis. Yoga can help you keep joints healthy and strong. You need to choose the right yoga posture according to your condition. Over the years, yoga has become a very broad term and includes a variety of forms. It's best to work with a qualified yoga instructor who understand arthritis and can recommend the right yoga exercises for you.
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