Bodies By M.E.

I have been told that balance is the most important virtue. In a exercise program it is critical to the maintenance to overall health, each component of fitness plays a vital role in achieving optimal health.

We all know by now the importance of cardiovascular exercise and seem to think that’s all we need to do. Strength training is often over looked because of time. Not only does strength training help prevent many chronic health conditions by increasing lean muscle mass improving upon weight control. It minimizes the risk of injury by fortifying our muscles and bones so that we may enjoy an active lifestyle into our senior years. When thought of in these terms the returns are great.

The Center for Disease Control recommends muscle strengthening exercise on two or more days a week targeting all major muscle groups. The goal should be to perform each exercise for 8-12 repetitions to fatigue, no more than fifteen. I encourage 2-3 sets to insure muscle optimal muscle fiber recruitment.

Why all this fuss, because as we age we shrink, we literally lose muscle density unless we keep our bodies challenged through consistent and proper overload. Without proper training women start to lose muscle mass by age 40, men age 50. The earlier you start the better but it is never to late, recent studies have reported strength gains into our seventies.

How many of you set time aside to strength train?

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How much exercise is enough? In this world of excessive information this questions poses much confusion, I’m honest enough to include myself. I spend copious amounts of time reading cutting edge data and passing it on to keep all those who will listen well informed.

A few years ago experts touted 20 minutes of moderate activity should do it, now that’s no longer 100% true. Recently the Center for Disease control recommended 150 minutes a week of walking and The National Academy of Sciences recommends 60 minutes a day. It is also clear from reputable data that 30 minutes of brisk walking is enough to prevent chronic health conditions like diabetes, heart condition, hypertension and certain types of cancer.

What about weight loss? In my opinion that is a whole different conversation. A recent study done at the Harvard School of Public Health stated that 30 minutes of activity may not be enough to control weight depending on the amount of calories we take in.
One hour a day of walking may be needed to prevent weight gain. If your cut short on time  a more vigorous work out is needed in order to burn the same amount of calories.

We all know exercise is a must, so lets make the time to make it COUNT!

When my clients ask me what is the secret to losing weight I usually explain the proven and well documented scientific data. The data states to lose one pound of fat you need to burn 3,500 calories so by cutting calories by 500/day you would expect to lose one pound per week (500×7=3500). I only wish it was that easy, I would really be a rock star to my clients!

This is what happens in the real world, we diet and exercise to lose one pound a week!  I preach slow and steady wins the race, patience is a virtue to comfort my clients. I am very happy to see a one pound per week  of weight loss, what’s frustrating is when the scale does not move. WHY?

The body has a built in self protection, once we have lost about 10% of our bodyweight cutting 500 calories a day isn’t enough to keep losing .

Here are some tips to help trick your body.

Add high intensity strength training.
Try high intensity interval conditioning.
My favorite, a cheat meal so your body does not think it is being starved.

Hope this helps!
Does anyone have any other tricks?

    Johns Hopkins Health Alert
Beans: Cheap, Tasty, and Good For You
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You may be tempted to think that if a certain type of food is so beneficial, there must be a catch. But beans and legumes stand out as one of the most amazingly accessible dietary staples you can find. Here are some bean basics.
Beans are cheap. A 1-cup serving of many kinds of beans costs less than a dollar.
Dry-packaged beans last for up to a year. Store them in a tightly sealed container in a cool, dry place.
Leftover cooked beans keep well. Place them in a covered container and refrigerate for up to five days or freeze for up to six months.
Canned beans are a great choice. They are convenient, easy to prepare, inexpensive, and just as nutritious as dry-packaged beans.
There is no legitimate excuse to be bored by dry beans and peas. Just a few of the myriad varieties include adzuki, black, dark red kidney, light red kidney, garbanzo, great northern, navy, pink, red, and pinto as well as lentils and soybeans.
Beans are a welcome addition in many dishes. Add them to salads, soups, casseroles, chili, taco fillings, and stews.
Beans make great dips. For a delicious bean dip that’s fast and easy, combine black beans, diced tomato, a sprinkle of cumin, a few sprigs of cilantro, and chopped red onion in the bowl of a food processor; process until smooth (or just mash with a fork for a chunkier dip), and serve with baked tortilla chips or raw fresh vegetables. Or mash some white beans with garlic and a drizzle of olive oil and serve with pieces of crusty whole-grain bread.
Beans pair beautifully with rice. For a nutritious side dish, toss kidney beans with hot brown rice; mix in canned diced tomatoes, chili powder, chopped scallions, and a squirt of fresh lime juice. Or serve beans and rice as a cold salad dressed with olive oil, cider vinegar, and fresh herbs.
How To Cook Beans. Although canned beans are as nutritious as home cooked, some people prefer the taste and texture of dry-packaged beans prepared at home. The secret to delicious beans is soaking them before cooking, and you have several ways to do this:
Overnight soaking. Place beans in a pot or bowl of cold water. (Use 10 cups of water for each pound of dry-packaged beans.) Cover and let sit overnight. The next day, drain the beans, rinse them, add fresh water (6 cups per pound of beans), and cook.
Quick soaking. Place beans in 10 cups of hot water per pound of beans. Heat to boiling and let boil for two or three minutes. Remove pot from heat, cover, and let sit for one hour. Drain, rinse, add fresh water (6 cups per pound of beans), and cook.
Hot soaking. Follow the directions for quick soaking but allow covered beans to sit for four hours instead of one. Hot soaking breaks down substances in beans that cause flatulence and makes them easier to digest. After beans have finished soaking, they need to simmer for 30 minutes to two hours, depending on the type of bean.
Posted in Nutrition and Weight Control on March 31, 2010