There are many diets that you can follow i e:
Food combining diet
The zone diet
Blood group diet
Meal replacement
Diet clubs i.e weight watches
Very low-calorie diets
WHY DIETS DONT WORK:
All the above diets fail to consider one important factor: why people have put weight on in the first place. Most diets treat the effects of poor lifestyles and not the cause. Being " on a diet" suggest that t some point you are going to come off it.
Evaluating Diets
When evaluating diets consider the following:
Do they take into consideration individual lifestyles?
Do they set long term plans for both diet and activity?
Do they include exercise?
Do they provide enough energy to meet minimum requirements?
Do they include all food groups?
If you can answer no to any of the above points, reject it as a balanced eating plan
Have you been on any diets? (not mentioned on here) tell us about it.
Friday 29 July 2011
Monday 25 July 2011
Motivation!
Challendge yourself:
Goals
set yourself a goal to get motivated! i.e sign yourself up for a charity run, good few months ahead and set yourself a target each week to improving your fitness.
Why not get your friends and family involved!
Lift your confidence and energy levels.
Lose weight and feel great.
Healthy eating.
What sports are you getting into? or would like to?
Goals
set yourself a goal to get motivated! i.e sign yourself up for a charity run, good few months ahead and set yourself a target each week to improving your fitness.
Why not get your friends and family involved!
Lift your confidence and energy levels.
Lose weight and feel great.
Healthy eating.
What sports are you getting into? or would like to?
Friday 22 July 2011
Lunges
Beginners: always warm up before exercise.
Techniques:
Split lunge: step in front, to ensure you are doing this exercise correctly, as you lower you will see if you knee goes over your toes, if this is happening you to take a wider step forward.
The ankle in front and the knee stay in line.
Always remember the action is towards the ground not forward.
The action is in the back leg, you will also feel it in the supporting leg.
To start off with you can use a chair or the wall for balance.
Try to keep an upright position, shoulders relaxed and head facing forward.
Try to do 3 sets of 10 to 12 to begin with and increase this after 3 weeks. Try completing these 3 times a week.
Cool down and don't forget to take longer to stretch.
Let us know how you get on : )
Techniques:
Split lunge: step in front, to ensure you are doing this exercise correctly, as you lower you will see if you knee goes over your toes, if this is happening you to take a wider step forward.
The ankle in front and the knee stay in line.
Always remember the action is towards the ground not forward.
The action is in the back leg, you will also feel it in the supporting leg.
To start off with you can use a chair or the wall for balance.
Try to keep an upright position, shoulders relaxed and head facing forward.
Try to do 3 sets of 10 to 12 to begin with and increase this after 3 weeks. Try completing these 3 times a week.
Cool down and don't forget to take longer to stretch.
Let us know how you get on : )
Monday 18 July 2011
Exercise
Power Walking!
The most recommended way to lose weight is power walking. There is no high impact like there would be with running on concrete.
Minimum of 20mins per day. You can add it in on the way to work, on the way back from dropping the kids off at school or even an evening walk.
Techniques: Feet hip width apart, Knees soft (not locked), back neutral, arms by your side, shoulders relaxed and head facing forward. you this throughout your walking keep reminding yourself, as the more tired you get the techniques start lacking.
you can do interval training: 1 minute comfortable/fast walk, then next minute power walk. Go between the 2.
How to power walk: follow the techniques above but this time have your arms bent 90degrees by your side, and your feet use as if your on a tightrope. one step forward and the other foot half a foot behind. Now pick up the pace as if you would break into a run. Again you can do interval training of a minute or use object around you like, trees or lam posts etc.
Drink plenty of water and if you are starting out with this, let us know how you get on.
Happy exercising.
The most recommended way to lose weight is power walking. There is no high impact like there would be with running on concrete.
Minimum of 20mins per day. You can add it in on the way to work, on the way back from dropping the kids off at school or even an evening walk.
Techniques: Feet hip width apart, Knees soft (not locked), back neutral, arms by your side, shoulders relaxed and head facing forward. you this throughout your walking keep reminding yourself, as the more tired you get the techniques start lacking.
you can do interval training: 1 minute comfortable/fast walk, then next minute power walk. Go between the 2.
How to power walk: follow the techniques above but this time have your arms bent 90degrees by your side, and your feet use as if your on a tightrope. one step forward and the other foot half a foot behind. Now pick up the pace as if you would break into a run. Again you can do interval training of a minute or use object around you like, trees or lam posts etc.
Drink plenty of water and if you are starting out with this, let us know how you get on.
Happy exercising.
Friday 15 July 2011
Healthy eating food tips
How about replacing fast food with fruit....
Maybe first start off with replacing this once a week, the following twice a week, by gradually to the point you no longer have it.
The reason to make changes like this slowly are: it gives your body a chance to handle the change and also less of a chance for you to go back to eating unhealthy foods.
What would you like to cut out of your diet?
Maybe first start off with replacing this once a week, the following twice a week, by gradually to the point you no longer have it.
The reason to make changes like this slowly are: it gives your body a chance to handle the change and also less of a chance for you to go back to eating unhealthy foods.
What would you like to cut out of your diet?
Wednesday 13 July 2011
Healthy eating!
Oranges
The main vitamin c ( protects our bodies from harmful elements )
oranges have beta-carotene ( powerful anti-oxidant )
Calcium ( healthy bones )
Folic acid ( brain development )
Magnesium ( keeps blood pressure in balance)
Potassium ( helps maintain a good cardio vascular system)
Thiamine (helps convert food into energy )
V B6 ( helps production of Haemoglobin, which carries oxygen around the body )
If your not a great fan of oranges then try having an orange with natural yoghurt, spices or another fruit.
Which fruits are your favourite?
Monday 11 July 2011
Enhance Weight- Loss
The " eat well plate" is based on the healthy eating guidelines as stated above and the eight tips for healthy eating:
Base your meals on starchy foods
Eat lots of fruit and vegetables
Eat more fish
Cut down on saturated fat and sugar
Try to eat less salt - no more than 6g a day
Get active
Drink plenty of water
Dont skip breakfast
Calorie intake for Females:
Sedentary female: 1600 kcal/per day
Average: 2000 kcal/ per day
Active: 2200 kcal/per day
Very Active: 2800 kcal/ per day
All above are daily amounts for energy: the more active, the more likely to lose weight. This above calorie guidelines will help you to lose weight and watch what you, try not to get to engrossed in calories but know what you are eating by reading labels, possibly items with minimum salt. Go for fresh fruit and vegetables.
MORE TIPS TO FOLLOW
Base your meals on starchy foods
Eat lots of fruit and vegetables
Eat more fish
Cut down on saturated fat and sugar
Try to eat less salt - no more than 6g a day
Get active
Drink plenty of water
Dont skip breakfast
Calorie intake for Females:
Sedentary female: 1600 kcal/per day
Average: 2000 kcal/ per day
Active: 2200 kcal/per day
Very Active: 2800 kcal/ per day
All above are daily amounts for energy: the more active, the more likely to lose weight. This above calorie guidelines will help you to lose weight and watch what you, try not to get to engrossed in calories but know what you are eating by reading labels, possibly items with minimum salt. Go for fresh fruit and vegetables.
MORE TIPS TO FOLLOW
Saturday 9 July 2011
Legs, Bums and Tums Class **COMING SOON**
PLEASE REGISTER YOUR INTEREST FOR THE LBT CLASS, INBOX ME ON FACEBOOK OR VIA EMAIL!
FIRST CLASS IS FREE!
DAYS AND TIME TO BE ARRANGED!
FIRST CLASS IS FREE!
DAYS AND TIME TO BE ARRANGED!
Thursday 7 July 2011
Health Benefits of Strawberries
Nutrients in Strawberries
Strawberries are an excellent source of dietary fiber and Vitamins C and K. They are a very good source of manganese, pantothenic acid, vitamin B1, and iodine. They are a good source of folic acid, biotin, and vitamin B6. Strawberries contain high levels of antioxidants, which can decrease the risk of chronic disease.
Cancer Prevention
Ellagic acid is present in many red fruits and berries, including raspberries, strawberries, blackberries and cranberries. Studies have shown that strawberry consumption can increase anti-cancer activity on cancer cells of the breast, oesophagus, skin, colon, prostate and pancreas. More specifically, ellagic acid prevents the destruction of P53 gene by cancer cells. Ellagic acid can also bind with cancer causing molecules, thereby making them inactive. Strawberries have also been shown to significantly reduce liver cancer cells.
Alzheimer’s Disease Prevention
In addition to their known beneficial effects on cancer and heart disease, the antioxidant qualities of strawberries may also be beneficial in reversing the course of neuronal and behavioural aging. Due to their positive effects against anti-neurodegenerative diseases, strawberries are helpful in slowing the onset and reduce the effects of Alzheimer’s disease.
Cardiovascular Health
Strawberries have also been linked with effecting blood vessels, platelets and lipoproteins positively, which can reduce the risk of coronary heart diseases.
Anti Inflammatory
Strawberry extracts have also been shown to inhibit COX enzymes in vitro, which inhibits the inflammatory process.
Glycemic Index (GI) of Strawberries
In a study to determine the estimated GI of various foods, it was concluded that strawberries have a low GI of 40.
Wednesday 6 July 2011
Ladies, yes Press ups, everyone can do them!
Beginners
Box press ups:
On all fours on a mat or carpet
Ensure back is neutral
Keep arms in-line with your shoulders, with a slight bend at the elbows
All the action is in the upper half, on the eccentric faze (lowering) ensure your arms bend 90 degrees at the elbow, keeping your neck and spine in-line, raising, ensure arms are fully extended but with a slight bend at the elbow.
This exercise is great to improve your strength in the upper half of the body! Muscles: triceps (as ladies refer to bingo wings) biceps (upper arm) and deltoids (shoulders).
Great for carrying shopping bags, children, house hold duties,gardening etc.
3 sets of 8-10 reps for the first 6 weeks, Try this exercise 3 times a week. rest a minute between each set. By the 7th week you should be strong enough to try three quarter press ups( you may find you are able to do this sooner).
Regular Exerciser
Three quarter Press Ups:
All the above techniques, keeping you back and upper legs in-line resting your knees on the floor. Again as you lower ensure your are bend 90 degrees at the elbow, keeping your back neutral along with the neck.
Try 3 sets of 10-12 reps for the first 6 weeks, you should be strong enough by the 5th week to try a few full press ups!
Intermediate to Advanced Exercisers
Full Press Ups:
All above techniques. You need to ensure you keep your,neck, spine and legs all in-line. Throughout your press ups you may find your hips lower, keep am eye on this, (re-position yourself if they do). If you feel any pain in lower back STOP, and go back to three quarter press ups. ( sometimes you may have to improve abdominals and lower back muscles before you can do full press ups). You may need to take your hands a little wider than your shoulders to begin with, once you become more stronger you can take your hands further in, which makes it more challenging.
Ensuring you warm up and stretch before trying this exercise. At the end cool down and stretch for longer.
Happy exercising people, if anyone try's these exercises please let me know how you get on.
REMEMBER SLOW AND CONTROLLED MOVEMENT
Box press ups:
On all fours on a mat or carpet
Ensure back is neutral
Keep arms in-line with your shoulders, with a slight bend at the elbows
All the action is in the upper half, on the eccentric faze (lowering) ensure your arms bend 90 degrees at the elbow, keeping your neck and spine in-line, raising, ensure arms are fully extended but with a slight bend at the elbow.
This exercise is great to improve your strength in the upper half of the body! Muscles: triceps (as ladies refer to bingo wings) biceps (upper arm) and deltoids (shoulders).
Great for carrying shopping bags, children, house hold duties,gardening etc.
3 sets of 8-10 reps for the first 6 weeks, Try this exercise 3 times a week. rest a minute between each set. By the 7th week you should be strong enough to try three quarter press ups( you may find you are able to do this sooner).
Regular Exerciser
Three quarter Press Ups:
All the above techniques, keeping you back and upper legs in-line resting your knees on the floor. Again as you lower ensure your are bend 90 degrees at the elbow, keeping your back neutral along with the neck.
Try 3 sets of 10-12 reps for the first 6 weeks, you should be strong enough by the 5th week to try a few full press ups!
Intermediate to Advanced Exercisers
Full Press Ups:
All above techniques. You need to ensure you keep your,neck, spine and legs all in-line. Throughout your press ups you may find your hips lower, keep am eye on this, (re-position yourself if they do). If you feel any pain in lower back STOP, and go back to three quarter press ups. ( sometimes you may have to improve abdominals and lower back muscles before you can do full press ups). You may need to take your hands a little wider than your shoulders to begin with, once you become more stronger you can take your hands further in, which makes it more challenging.
Ensuring you warm up and stretch before trying this exercise. At the end cool down and stretch for longer.
Happy exercising people, if anyone try's these exercises please let me know how you get on.
REMEMBER SLOW AND CONTROLLED MOVEMENT
Tuesday 5 July 2011
Squats
Techniques:
Feet hip width apart
Knees soft
Abdominals held tight
Back neutral
Shoulders relaxed
Arms by your side
Head facing forward
In the squat position if your knees are over your toes you need to sit further back into a seated position to avoid this as this can put tremendous pressure on the knees, which can be damaging for your ligaments and tendons that support the knee.
You can also start off with using your arms for balance by raising them up to shoulder height as you squat.
Regular exercisers can use hand weights by their sides to make it more challenging as well as pulsing in the squat position.
3 sets of 8-10 squats three times a week, after 6 week you will notice, improvement in your gluts (buttocks), quads (thighs) and hamstrings (back of the thighs)!
MORE EXERCISE TIPS TO COME : )
Feet hip width apart
Knees soft
Abdominals held tight
Back neutral
Shoulders relaxed
Arms by your side
Head facing forward
In the squat position if your knees are over your toes you need to sit further back into a seated position to avoid this as this can put tremendous pressure on the knees, which can be damaging for your ligaments and tendons that support the knee.
You can also start off with using your arms for balance by raising them up to shoulder height as you squat.
Regular exercisers can use hand weights by their sides to make it more challenging as well as pulsing in the squat position.
3 sets of 8-10 squats three times a week, after 6 week you will notice, improvement in your gluts (buttocks), quads (thighs) and hamstrings (back of the thighs)!
MORE EXERCISE TIPS TO COME : )
Sunday 3 July 2011
Weight Loss Fads and Popular Diets
Over the last 40 - 50 years the diet industry has grown from with the promise of a miracle weight loss solutions. When we consider the growth of the diet industry and the growth of the incidence of obesity, it is easy to see just how ineffective the diet industry has been in achieving what it promises.
Popular Weight loss Diets:
Low Carbohydrates/ High Protein Diets= Dr Atkins " new diet resolution" is a well known low carb diet. In 2003 Dr Atkins " New Diet Resolution" book outsold every other book in the uk by a factor of 3:1 ( "Harry porter and the order of the phoenix" was second). Every magazine and TV show talked about it; fantastic claims of magical weight loss abounded; celebrity endorsed it. Yet what does the diet actually consists of?
Unlimited amount of Protein and fatty foods, including meat, eggs, cheese, cream etc.. but severely cuts backs on carbs. Dr Atkins (himself a cardiologist) states that following this diet you can change your metabolic rate, lose weight quickly and easily. Too many carbs he's says causes over production of insulin, leading to increase hunger and weight gain. carbs are therefore severely limited in the diet, while protein and fats are allowed in unlimited amounts.
There is certainly some truth in what he says, and those who have tried an opposite diet (i.e low fat, high carbs) without success have found the Atkins diet effective and rated it very easy to follow as there are no complicated meal plans.
They enjoyed the fact that " banned foods" were allowed. Some research suggests that low carbs diet could help certain individuals to maximise body fat loss: Insulin is a hormone that increase the activity of lipoprotien lipase, an enzyme that promotes fat storage in muscle and adipose tissue. Research has shown that there was nearly half as much insulin in the blood of group of participants consuming a low carbs diet compared to a high carbs diet. Low carbs/ high protein diets may lead to reduced fasting insulin levels.
Low carb diet lead to a reduction in glycogen storage. Because glycogen is stored together with 3-4 times its weight in water, much of the rapid weight loss experienced may merely be fluid loss. The digestion of protein requires far more energy (diet thermogenesis) than that of carbs, so increasing energy expenditure and contribution to fat loss.
However, there are many questionable aspects of the diet when long term healthy eating is considered. For example:
There have been claims it could be a problem for those with weak kidneys
The american Heart Association have released a statement saying they do not endorse it.
The diet is deficient in certain vitamins and minerals.
The diet in deficient in fibre
The diet is deficient in many antioxidants phytochemicals, found in wholegrain and fruits.
The diet is very difficult to implement for vegetarians.
Most food allowed are expensive.
It is awkward to order a meal in a restaurant ( although " Atkins " items now appear on may menu's)
The diet can be high in saturated fats ( although research in this area has found that this does not necessarily lead to an increase in cholesterol)
If adopted universally, it would be impossible to feed large concentrated population. We rely on carb cereal crops as out staple diet.
The Atkins diet is not suitable for a regular exerciser. High carb diets have consistently been shown to be be beneficial for athletes. For regular exercisers, Ketosis (inefficient breakdown of fats because of to little carbs) is at risk, together with muscle wasting, leading to a drop in basal metabolic rate.
Finally, it is worth mentioning that cutting out carbs severely restricts the range of foods that may be eaten. Meat, fish, cheeses,eggs and some vegetables are all allowed. But bread, potato, rice, pasta, breakfast cereals, pudding, cakes, biscuits, sweets, most fruit, wine, beer, etc. are not allowed
LOOK OUT FOR THE CONTINUOUS INFORMATION ON OTHER DIETS COMING!
YOU HAVE TO READ THIS CAREFULLY TO UNDERSTAND THE IMPORTANCE OF WHY DIETS IN LONG TERM EFFECT ARE HORRENDOUS!
Popular Weight loss Diets:
Low Carbohydrates/ High Protein Diets= Dr Atkins " new diet resolution" is a well known low carb diet. In 2003 Dr Atkins " New Diet Resolution" book outsold every other book in the uk by a factor of 3:1 ( "Harry porter and the order of the phoenix" was second). Every magazine and TV show talked about it; fantastic claims of magical weight loss abounded; celebrity endorsed it. Yet what does the diet actually consists of?
Unlimited amount of Protein and fatty foods, including meat, eggs, cheese, cream etc.. but severely cuts backs on carbs. Dr Atkins (himself a cardiologist) states that following this diet you can change your metabolic rate, lose weight quickly and easily. Too many carbs he's says causes over production of insulin, leading to increase hunger and weight gain. carbs are therefore severely limited in the diet, while protein and fats are allowed in unlimited amounts.
There is certainly some truth in what he says, and those who have tried an opposite diet (i.e low fat, high carbs) without success have found the Atkins diet effective and rated it very easy to follow as there are no complicated meal plans.
They enjoyed the fact that " banned foods" were allowed. Some research suggests that low carbs diet could help certain individuals to maximise body fat loss: Insulin is a hormone that increase the activity of lipoprotien lipase, an enzyme that promotes fat storage in muscle and adipose tissue. Research has shown that there was nearly half as much insulin in the blood of group of participants consuming a low carbs diet compared to a high carbs diet. Low carbs/ high protein diets may lead to reduced fasting insulin levels.
Low carb diet lead to a reduction in glycogen storage. Because glycogen is stored together with 3-4 times its weight in water, much of the rapid weight loss experienced may merely be fluid loss. The digestion of protein requires far more energy (diet thermogenesis) than that of carbs, so increasing energy expenditure and contribution to fat loss.
However, there are many questionable aspects of the diet when long term healthy eating is considered. For example:
There have been claims it could be a problem for those with weak kidneys
The american Heart Association have released a statement saying they do not endorse it.
The diet is deficient in certain vitamins and minerals.
The diet in deficient in fibre
The diet is deficient in many antioxidants phytochemicals, found in wholegrain and fruits.
The diet is very difficult to implement for vegetarians.
Most food allowed are expensive.
It is awkward to order a meal in a restaurant ( although " Atkins " items now appear on may menu's)
The diet can be high in saturated fats ( although research in this area has found that this does not necessarily lead to an increase in cholesterol)
If adopted universally, it would be impossible to feed large concentrated population. We rely on carb cereal crops as out staple diet.
The Atkins diet is not suitable for a regular exerciser. High carb diets have consistently been shown to be be beneficial for athletes. For regular exercisers, Ketosis (inefficient breakdown of fats because of to little carbs) is at risk, together with muscle wasting, leading to a drop in basal metabolic rate.
Finally, it is worth mentioning that cutting out carbs severely restricts the range of foods that may be eaten. Meat, fish, cheeses,eggs and some vegetables are all allowed. But bread, potato, rice, pasta, breakfast cereals, pudding, cakes, biscuits, sweets, most fruit, wine, beer, etc. are not allowed
LOOK OUT FOR THE CONTINUOUS INFORMATION ON OTHER DIETS COMING!
YOU HAVE TO READ THIS CAREFULLY TO UNDERSTAND THE IMPORTANCE OF WHY DIETS IN LONG TERM EFFECT ARE HORRENDOUS!
Subscribe to:
Posts (Atom)