Ideal Waist & BMI
Using a Food Log
Using Exercise Logs
1 Keeping An Exercise Log
2. To Lose Weight You Need To Be in Zone To Burn Fat
The optimum exercise heart rate zone, he advised, is 180 minus your years in age. For me that is a net 129 (i.e., 180-51 years of age). So this chiropractor advised me to get a heart rate monitor device, and then use it to see that I am jogging/walking with a bp minute of 129 for 20-40 minutes. He recommended a 10 minute gradual warm up and a 10 minute gradual warm down. Polar does too, and has an informative graphic to explain what to do.
[Update: Polar in its email newsletter of 8-18-2010 advised a longer warm-up. It reads:
The zone is the area of aerobic exercise, and not sports-level exercise which is anaerobic.
For the distinction, see this page at Polar.
Cool-Down and Stretching
Cool down by gradually reducing the intensity of your exercise to bring your heart rate back down to below your target zone. Then, stretch the main muscles you just worked to prevent injury and stiffness. For example, stretch your leg muscles after a run. And keep the following guidelines in mind while stretching:
– Don’t bounce
– Stretch slowly and steadily
– Hold the stretch for a slow count of ten
– Don’t push yourself into a painful stretch
Recovery Time is Key
In other words, fitness improves not during exercise but during rest. Giving your body ample time to recover from exercise is therefore crucial to getting fit.
3. How to Calculate the Fat Burning Zone
Moderate Intensity Zone
Push on to 70-80% of your HR [heart rate] max, and you are in the Moderate Intensity Zone. This is especially good for people who are exercising regularly. For most people, this is often the fastest pace they can maintain and still remain comfortable and free of pain. Exercising in this zone is particularly effective for improving aerobic (i.e. cardiovascular) fitness. If you are out of shape, your muscles will use carbohydrates for fuel when you are exercising in this zone. As you get fitter, your body starts using a higher and higher percentage of fat for fuel, thus preserving its limited stores of muscle carbohydrate. Exercising in the moderate intensity zone results in some additional benefits:
Improves aerobic fitness
Helps in weight control
Accustoms your body to exercising at a faster pace
Begins to raise the speed you can maintain without building up lactic acid. (Polar)
3. Strength Training
For initial resistance levels, loads corresponding to 8–12 repetition maximum are recommended in most movements. The training should be progressive, i.e. a slow and gradual increase in loads is recommended, provided you can perform one or two extra repetitions with good technique. For training frequency, two or three days per week is recommended for novice and intermediate training, while four or five times a week should suffice for advanced training. (Polar.)
4. Polar Index
The result of the Polar Fitness Test is OwnIndex. This is a value that is comparable to your maximal oxygen uptake (VO2max), a commonly used descriptor of aerobic fitness. OwnIndex rises as you get fitter, and can range from about 25 for sedentary or unfit persons to 95, a level reached by some Olympic-level endurance athletes.
Progress in your OwnIndex will gradually occur over time. Testing yourself once a month will give you a good picture of these changes, making the OwnIndex an excellent yardstick to track the way your aerobic fitness is improving.
5. Swimming with Polar Watches
Polar products can be worn when swimming. They are not, however, diving instruments. To maintain water resistance, do not press the buttons of the product under water. When measuring heart rate in water, you may experience interference for the following reasons:
Pool water with high chlorine content, and seawater are very conductive. The electrodes of the transmitter may short-circuit, preventing ECG signals from being detected by the transmitter.
Jumping into water or strenuous muscle movement during competitive swimming may shift the transmitter to a location on the body where ECG signals cannot be picked up.
The ECG signal strength is individual and may vary depending on the individual’s tissue composition. Problems occur more frequently when measuring heart rate in water.
6 Keeping A Calorie Log
See how effective exercise is in assisting you keep off weight. One free service is http://www.my-calorie-counter.com/.
7 One Site Logs It All
One free site offers weight logs, exercise logs, calorie logs etc. You will find this at http://www.extrapounds.com
8 Computerized Tracking
Garmin products offer superb tracking, but at some cost. For example, for $199 you can wear watches that track all key data. See this link.
Calorie Search Sites
Here is where to find how much calories, fats, etc. in foods. It is http://www.fatsecret.com
1 Calories Burned in Exercise
Here is an excellent site that tells you how much calories burned in various exercises. http://www.healthstatus.com/calculate/cbc
2 Track Time Not Aerobics
3 The Best Indoor Home Exerciser
After doing this exercise, it is important to do a stretch to stop tightening of the muscles near the hips. Thus, take one leg at a time, and pull your ankle up to you rear-end. Keep the hip forward. Hold for 15 seconds. Repeat 5x. My wife, a personal trainer, taught me this, and it works.
One video from G-ForceHealth.com claims NASA has endorsed rebounding. It supposedly burns more calories than walking or running. You can burn up to 700 calories per hour on a rebounder.
There are many types of bounces, and you can see them at this google search of videos. (I have no affiliation with any rebounding seller/mfr. This is just my experience.)
4. Benefits of Resistance Exercise
Resistance exercise better than aerobic for blood glucose
Ten weeks of resistance exercise (3 sessions a week of typically around 35 minutes) were associated with significantly better glycemic control in adults with type 2 diabetes compared with aerobic treadmill exercise although the average energy expenditure for both exercise groups was similar according to a study published in Diabetology and Metabolic Syndrome.
Before each session, participants in both groups performed warm up exercises, consisting of stretching exercises for the major muscle groups and there were no differences between the groups concerning their perceived exertion,’ write the authors. ‘The resistance training group followed an individually monitored progressive resistance training program using multiple-station universal weight machines. Seven exercises were used for resistance training that encompassed knee and hip flexion/extension, shoulder flexion/extension, adduction/abduction, elbow flexion/extension and a chest press. Three sets of 8–10 repetitions were performed for all exercises,’ they report.
Weight Loss Plans From Online Reliable Resources
Eat often — 5 or 6 times throughout the day — so you’re constantly satisfied. Slipping into starvation mode makes your body want to store fat. Eat plenty of fiber in the morning; it helps control afternoon cravings.
Curbing Hunger Tactic
1. Drink Water
Drink two 8-ounce glasses (16 ounces total) of water before each meal. It will fill up your stomach and trim up to 60 calories per meal. (“Feel Full Quick Tricks,” Health.com)
2. Vinegar and Cinammon
Use vinegar/vinaigrette and cinnamon for flavor (where possible). These two ingredients can help regulate blood sugars after meals, and help you feel full longer after eating, according to a study from the Department of Agricultural and Food Sciences in Zurich, Switzerland. Id.
Fish contains omega-3 fats, which can also help stop tummy grumbling for hours. Fish-eaters felt more full than beef-eaters, plus downed 75 fewer calories at the next meal, according to a study in the European Journal of Clinical Nutrition. Id.
Oats have a filling fiber compound called beta-glucan which helps the body release CCK, a hunger-suppressing hormone. Id.
The complex trio of fiber, protein, and fat in nuts activates satiety so you chow down on fewer calories throughout the day. (Plus, they may increase metabolism up to 11%!). Id.
This confirms an earlier study from 1999. “Research published in the American Journal of Clinical Nutrition (1999) showed that green tea (containing 90mg of EGCG) could lead to a 43% increase in thermogenesis in adults, an increase that could not be attributed to the caffeine in green tea. Additional research published in the International Journal of Obesity (2000) and Phytomedicine (2002) highlights the ability of green tea to increase the burning of fat as fuel and resulting human weight loss.“
“Research shows that the benefits come from an interaction between caffeine and epigallocatechin gallate (EGCG), a plant chemical in green tea that triggers your production of the metabolism-boosting, appetite-suppressing hormone noradrenaline.” (Natural Health, Dec. 2002.)
“Green tea has been used for centuries as a medicinal agent and beverage. Recent scientific investigations have shown that green tea contains potent antioxidants, enhances immunity and is protective of the heart. The important natural chemicals in green tea which promote health and weight loss appear to be the polyphenols– in particular a catechin called epigallocatechin gallate or EGCG that cannot be found in significant amounts in any other food sources.“
Almonds are high in alpha-linolenic acid, which can accelerate your metabolism of fats. Dieters who ate 3 ounces of almonds daily slashed their weight and body-mass index by 18 percent. Those who ate none reduced both numbers less— just 11 percent. This was reported in the International Journal of Obesity led. Try 12 per serving so as not to eat too many calories.
Berries Strawberries, raspberries and other vitamin C–spiked fruit can supercharge your workout, helping you burn up to 30 percent more fat, research from Arizona State University at Mesa has found.
Cinnamon Adding 1/4 teaspoon to your plate may prevent an insulin spike—an uptick that tells your body to store fat. Sprinkle it on your morning protein shake, or cereal.
Mustard Mustard may also be a weight loss wonder. Turmeric, the spice that gives mustard its color, may slow the growth of fat tissues, a study in the journal Endocrinology finds. Use it on sandwiches instead of mayo, or sprinkle turmeric on tuna salad.
Oranges This citrus fruit, which contains fat-blasting compounds known as flavones, is a proven fruit. Women who ate the most flavones had a much lower increase in body fat over a 14-year period, a study in The American Journal of Clinical Nutrition notes. Eat oranges sliced or drink fresh OJ (including pulp!) to get the best benefit from the fruit.
This was carried out as a double blind randomised study involving 40 subjects (mean age 42.4 years). Twenty-eight subjects received Irvingia gabonensis (IG) (1.05 g three time a day for one month) while 12 were on placebo (P) and the same schedule. During the one-month study period all subjects were on a normocaloric diet evaluated every week by a dietetic record book. At the end, the mean body weight of the IG group was decreased by 5.26 ± 2.37% (p < 0.0001) and that of the placebo group by 1.32 ± 0.41% (p < 0.02). The difference observed between the IG and the placebo groups was significant (p < 0.01). The obese patients under Irvingia gabonensis treatment also had a significant decrease of total cholesterol, LDL-cholesterol, triglycerides, and an increase of HDL-cholesterol. On the other hand, the placebo group did not manifest any changes in blood lipid components. Irvingia gabonensis seed may find application in weight lose.
Effect on body compositionIrvingia gabonensis induced a decrease in weight of 2.91 ± 1.48% (p < 0.0001) after two weeks and 5.6 ± 2.7% (p < 0,0001) after one month. Although the percentage of body fat was not significantly reduced with both placebo and IG, the waist circumference (5.07 ± 3.18%; p < 0.0001) and hip circumference (3.42 ± 2.12%; p < 0,0001) were significantly reduced by IG. A reduction of 1.32 ± 0.41% (p < 0.02) and 2.23 ± 1.05% (p < 0.05) was observed with the placebo after two and four weeks respectively of treatment.
Wikipedia in an article entitled “Irvingina” explains a later 2008 result:
In October, 2008, during the fifth annual Functional Foods for Chronic Disease conference in Baton Rouge, Louisiana, Dr. Julius Oben, Head of the Laboratory of Nutrition and Nutritional Biochemistry at the University of Yaoundé, Cameroon, revealed the latest clinical evidence on a recently developed extract from the seed of the Irvingia gabonensis fruit, also known as bush mango and ogbono.
Dr. Oben was performing epidemiological studies in African tribal populations when he noted that people in a certain region had low incidences of obesity, diabetes, and related diseases. Exploring further, he found that they use irvingia paste to thicken soups an average of ten times per week. This led to the development of a concentrated extract that stimulates fat loss while promoting healthy cholesterol and blood sugar levels.
Life Fitness Equipment
Another line of equipment allows exercisers to plug a USB stick into a port and create and save custom workouts. Personal training clients can hand the stick to their trainers, who can then download data into their computer program. Members can also take the USB stick home, plug it into their computer and view their results on a spreadsheet. (“Fitness Tracking,” (Jan 2008) Club Industry.)
The Life Fitness 95 series of treadmills have integrated entertainment functions:
- Integrated connector allows exercisers to view iPod®music/video lists and make selections directly on the15″ LCD screen
- Power and charge iPodWatch iPod-delivered video content on 15″ LCD screen(requires video-capable iPod
- The google search reveals part of an article that can be read with a membership. This search exposes the following portion: International Journal of Obesity - The effects of green tea on ... International Journal of Obesity advance online publication 14 July 2009; ... Different outcomes of the effect of green tea on weight loss (WL) and weight ... Since the 1990s, green tea is also seen as a natural herb that can enhance ... www.nature.com/ijo/journal/vaop/ncurrent/full/ijo2009135a.html - Similar - by R Hursel - 2009
- New Research Offers Weight Loss Solution: Green Tea and CLA 2005-01-17 - ehn inc. at http://www.npicenter.com/anm/templates/newsARes.aspx?articleid=11473&zoneid=28