If You're for Weight Loss and not Weight Gain, Exercise on an Empty Stomach

Exercise Before Breakfast

YOUR DAILY FIT TIP

By Jorge Cruise

Published November 11, 2012

 

 Not sure when is the best time to work out? Here’s a little secret: Do it first thing in the morning on an empty stomach.

Research has shown that you’ll burn more calories if you perform cardio before breakfast than if you eat first, according to a study at Kansas State University.

Another study confirmed this and found that fat loss increased only when the study participants exercised in a fasted state. Why? Because your body fasts at night when you are sleeping, and your metabolism naturally slows down because your body needs less energy.

Exercising first thing in the morning will rev your metabolism.

So tomorrow morning, throw off the covers, lace up your sneakers and take an energy-boosting power walk! 

 

My Thoughts

 

Of course, I agree.  I want weight loss not weight gain.  But, for sure, this is going to be a struggle.  To wake up early and hit the road without even coffee?  That's not too bad.  Except, early mornings have started to  get colder.  Don't you just hate getting out of a warm bed when there's a certain chill in the air?  And don't you just hate failing in your weight loss goals because your decisions are all for weight gain?

Drink Milk if You Want Weight Loss

Milk: the Perfect Post-Workout Drink

 

YOUR DAILY DIET TIP

By Leah Greenbaum, Special to Lifescript

Published September 05, 2012

 

Next time you finish a tough workout, you may want to reach for Nesquik instead of Gatorade. One study shows that muscles recover more quickly when a person drinks low-fat chocolate milk after strenuous exercise, rather than high-carbohydrate recovery beverages.

In a James Madison University study, 13 male college soccer players trained for a week, drinking either chocolate milk or an energy drink branded as a “recovery beverage.” While both groups performed and rated their muscle soreness similarly, the milk-drinkers had far lower levels of cretine kinase, an indicator of muscle damage. Researchers say the chocolate milk has an ideal ratio of carbohydrates to protein and was more effective in repairing muscle damage.

Other studies suggest that when consumed after exercise, milk's blend of high-quality protein and carbohydrates can help refuel exhausted muscles. Milk also rehydrates the body, and is packed with essential minerals such as calcium, potassium and magnesium that need to be replaced after strenuous activity.

The two-hour window after a workout is a crucial, yet often a neglected part of a fitness routine. A good recovery routine should replace fluids and nutrients lost in sweat, and help muscles recover.

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My Thoughts

 

Okay, I'm letting the cat out of the bag.  Actually, I'm letting 2 cats out:  I've been working out (finally!) and I have not been drinking milk.

 

Well, the workout is far from strenuous.  Still, I'm getting some weight loss success here.  Strenuous or not, the workouts are "working out".  But, I'm sure my muscles are freaking out, too! After years of being sedate, inactive, undisturbed - my muscles are creaking (literally)!  However, I shouldn't let my muscle pains stop me from my weight loss attempts.

Therefore, I'm making sure I get milk later.  Today is groceries day.  I don't buy much but I spend more than an hour doing my groceries - making sure I walk quickly through all the aisles.  Another weight loss strategy of mine.  And that, is the 3rd cat I've let out.  What am I talking about?

In Weight Loss, For Matters

Form Matters

YOUR DAILY FIT TIP

By Jorge Cruise

Published February 19, 2012

 

I can’t stress enough the importance of good form. When you perform an exercise the right way, you’re concentrating the stress on the muscles you’re attempting to work. And that’s the way it should be. For example, when you do a biceps curl with proper form (keeping your elbows tucked in to your sides and lifting the weight with muscle strength rather than momentum) the full force of the exercise is targeted only on your biceps. If you compromise your form, you allow other muscle groups like your shoulders or your back to support the weight. Bad form, therefore, cheats you out of a truly effective workout.

Not only is bad form a waste of time spent in the gym, it could even lead to debilitating injuries that may prevent you from working out for weeks on end! And that’s a risk you don’t want to take. If you’re not sure how to use proper form, enlist the help of a personal trainer or helpful staff at your local gym. Even a one-hour tutorial is worth the cost – time and money – it will save you later.

Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!

 

My Thoughts

 

We hear these often enough from exercise videos: keep your back straight, chin up, tummy in, level arms, etc.  And this is why.  Better take heed, then. Otherwise, the exercise is simply a waste of precious time.

Excessive Sweating is NOT Good for Weight Loss

Why Dripping With Sweat Is Dangerous

YOUR DAILY FIT TIP

By Jennifer Gruenemay, ACE-Certified, Special to Lifescript

Published November 12, 2011

 

 

Sweating is your body’s way of releasing excess body heat to maintain an ideal core temperature of 98.6° Fahrenheit. When you exercise or are exposed to the elements on a hot day, your body will release sweat through the millions of sweat glands located all over your skin. The sweat then evaporates, releasing the heat into the environment and cooling your body down.

But what happens when you’re sweating so hard you are dripping?

Dripping sweat is not a good sign, and in fact, it's signaling you need to slow down and cool off. When sweat drips, evaporation ceases to occur, which means the excess heat your body is trying so hard to get rid of is not actually being released. Your body can only do so much to regulate its internal temperatures, so you have to be conscious of your body heat and rate of sweat production.

If you’re exercising so hard you’re dripping with sweat, make sure you wipe it off with a dry towel as much as you can to allow for evaporation. If it’s really hot or humid outside or inside, take a break in a cooler place. And don’t forget to replace lost fluids. You can lose 1-2 liters of sweat per hour in high-temperature conditions, which means you need to replace those fluids. Drink plenty of water and use a high-quality sports drink, such as Gatorade, if you’re going to be exercising or exposed to high temperatures for more than 90 minutes.

Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!

MY THOUGHTS

This is such a welcome article.  Sometimes, some people (like me), think that the more we sweat, the better for our health.  I think the key word here is excessive.  Dripping is definitely too much.  Perspiration, apparently is not the solution to weight loss.  In fact, I think, the more you gain weight, the more you perspire?  Even if you're not exercising?

A Fitness Journal?

Journal Your Journey

YOUR DAILY FIT TIP

By Jennifer Gruenemay, ACE-Certified, Special to Lifescript

Published November 04, 2011

 

Tracking your workouts in a fitness journal is a great way to keep on top of your progress. It’s easy to lose sight of your fitness goals when you can’t see how far you've come. Motivation to continue with your exercise program usually comes from seeing the fruits of your labor, but visible results often take at least 2-4 weeks to start showing.

Instead of waiting for changes in your body, keep a fitness journal. Each time you exercise, jot down exactly what you did, including how many reps and sets you actually completed and at what weight, or how long you spent doing cardio. Be specific. It’s also good to write personal notes to yourself, such as, “I felt tired and had a hard time today,” which can explain why your performance was less than stellar, or “My energy was so high today that I had the best workout ever!”

Then, come back to that information a couple of weeks later. You may be surprised to see that on week one you could only complete 10 push-ups, whereas on week three you completed all 20, and then some! Keeping a workout diary is a simple and tangible way to see how much you’ve progressed and it will help you to stick with your goals longer.

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My Thoughts

Mine's empty, okay?  I'm all for weight loss.  But it seems weight gain is the order of the day for me. The only exercise I get these days is up and down the stairs - to get something to eat.  Double whammy!

SWIMMING FOR EXERCISE

Your Weight-Loss Solution: Swimming for Exercise
YOUR DAILY DIET TIP
By James Beckerman, M.D.
Published July 13, 2011

Many people think that swimming for exercise will not help you lose weight. This has possibly been sparked by the idea that we require body fat to insulate us in cold water, suggesting that swimming will help us pack on muscle without burning much fat.

But Olympic swimmers aren’t practicing in boiling water. Swimming actually helps you keep in great shape. Michael Phelps famously described taking in about 12,000 calories per day, so it seems that swimming can keep off the pounds. Otherwise, he would have gained about 25 of them by the time he won that eighth gold medal in 2008.

Swimming for exercise is a great option for people with arthritis or balance issues that can limit their ability to perform weight-bearing exercise. Water-based exercise can be done individually, but if you enjoy exercising with a group, multiple classes are available. For people who don’t enjoy swimming but like being in a pool, just walking back and forth in the shallow end burns calories and aids weight loss.

Swimming can help you lose weight just as effectively as walking. Researchers have found that both walkers and swimmers can lose a similar amount of weight in three months just from exercising three times a week.

Always look up,
Jamie

MY THOUGHTS

Get me to a pool, ok? Get me to a pool.  It's so hot around here weight loss will be the last thing on my mind when I get near a clear, cool body of water.

RUNNING FOR WEIGHT LOSS

The Combo That Can Make Anyone a Runner
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published June 15, 2011

Running is one of the best calorie-burning exercises you can do. But if you're an out-of-shape beginner, running can feel next to impossible. That doesn't mean it's not for you - it'll just take a bit longer to work up to it.

If you’d like to join the elite group of proud runners, but need to ease into it, try doing a walk-run interval combo to start. For example, on week one, aim to walk for five minutes and run for just 1-2 minutes (depending on what you can accomplish with moderate effort and while keeping good form), and then keep repeating the cycle. Do this at least 3-5 days a week for the best results. If you can only start out with three days a week, work your way up to four and then five days.

You may feel frustrated at first having to walk instead of run, but remember: You must build a healthy base of fitness before you can accomplish more difficult feats. Give the walk-run interval combo a try and by week two you should be able to run at least twice as long as you could the week before. Keep adjusting your walk-run intervals each week as your body adapts. In just 8-12 weeks, you could be running a 5k or 10k with ease!

See, it wasn’t that hard after all.

MY THOUGHTS

1-2 minutes running?  That should be manageable.  I should do this to cut my walking time.

WALKING FOR WEIGHT LOSS

Walk This Way!
YOUR DAILY FIT TIP
By The Lifescript Editorial Staff
Published May 04, 2011

One of the hottest trends for healthier living are pedometers, tools that track every step you take, helping you to put a tangible face on weight loss. Health nuts are no strangers to pedometers – especially those looking to set reachable goals and lose the weight once and for all.

Aim to walk at least 10,000 steps a day, which is equivalent to nearly five miles. Sedentary people generally walk only 1,000-3,000 steps a day. Studies show that people who wear a pedometer and keep a log of their steps tend to get more steps in, even if they're not setting aside structured time to exercise. As a result they burn more calories and tend to lose weight.

So get a pedometer and get moving!


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MY THOUGHTS

I don't know how many steps I walked today.  I'm pretty sure it's more than 10k.  Took me an hour and a half by the river bank.  And this does not include another couple of hours malling.  I just hope I can walk at least an hour each day while I'm on vacation.

WHY COOL DOWN?

Don’t Cool It on the Cool-Down
YOUR DAILY FIT TIP
By Jorge Cruise
Published April 03, 2011

Many people wonder whether they can skip their cool-down. They think that stretching won’t help them create leaner hips and thighs, so why bother? Well, that’s simply not true. Stretching helps you accomplish your goal in a number of ways. Most important, stretching helps increase flexibility, which in turn helps your muscles grow stronger. Yes, it’s true!

Researchers have found that flexible muscles tend to be stronger and more aerobic than tight muscles. Also, stretching will help to lengthen your muscles, creating a long, lean appearance. Finally, it helps to bring circulation to your muscles, allowing them to quickly recover from your weekly strength-training sessions. This circulation is also important in preventing cellulite. So keep stretching!

Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!

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MY THOUGHTS

Sometimes we take for granted those 'little things" that seem unimportant. This shows how nothing can have no value.

EXERCISE FOR STRONGER BACK

Row Your Way to a Stronger Back
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published October 05, 2010
www.lifescript.com

Do you admire the curvy muscles that wrap around a rower’s lower back? That triangular muscle is called the latissimus dorsi, and it helps to pull your arms down and to your sides.

To work your "lats," try this bent-over row, which is a favorite exercise of body-builders. Don’t worry: This moderate-strength rowing exercise won’t give you super-sized muscles; it'll strengthen and highlight your lower back.

Grab your dumbbells and get ready to row your boat!

Step 1: Grasp a pair of dumbbells and drop your arms toward the floor, with palms facing back. Stand with your feet hip-width apart. Bend at the waist, and raise your head and chest to create a small arch in the back. Bend your knees slightly.

Step 2: Breathe slowly and rhythmically as you pull the dumbbells up in a fluid rowing motion through a count of 10 seconds, keeping your elbows close to your body.

Step 3: Once the dumbbells are within 2 inches from your ribs, hold and squeeze your shoulder blades together for 2 seconds.

Step 4: Lower your arms back to the starting point through a count of 10.

Step 5: Repeat three times without resting.

Your coach,
Jorge Cruise

MY THOUGHTS

it's quite easy to do. well, depends on the weight of your dumbbells, of course. go light if you're just starting.

WORKOUT TIME-OUT

Take a Workout Time-Out
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published March 05, 2011
www.lifescript.com

You run yourself ragged all week long while staying loyal to a nutritious diet and vigorous exercise routine. You deserve a break! Reward yourself for your efforts by taking time off from your workouts on the weekend. Use this time to rest, recover and enjoy all of the new changes taking place in your body. I strongly suggest you help your body rejuvenate from your week of hard work with a cleansing ritual, such as a warm bubble bath or tranquil massage.

Go out and buy a new outfit that shows off your toned arms or slim waistline. Take your new, stronger body for a walk in the park or a stroll around the mall. Low-intensity walks can burn more than 230 calories per hour, so you can still rid your body of excess fat - even on your day off. Enjoy your free time, however you spend it. You’ve earned it.

Your coach,
Jorge Cruise

For information on Jorge's fitness program and to get a free copy of his Belly Fat Cure Report, visit jorgecruise.com.

MY THOUGHTS

what a splendid idea. not just a way to rest. it's also a way to reward yourself for all the hardwork.

EXERCISE DURING COMMERCIALS

Your Weight-Loss Solution: Exercise During Commercials
FREE DAILY DIET TIP
By James Beckerman, M.D.
Published February 14, 2011

Don’t touch that remote! Although we’re trained to flip through channels during commercials or fast-forward through our digitally recorded favorite sitcoms, we’re overlooking a great exercise opportunity.

Commercials tend to run in two-minute segments for the average hour-long show. If you use that time to get off your butt, get your heart rate up, move around the house, and maybe even sweat, you’ll be putting it to much better use than absorbing the details of the ShamWow.

Can two-minute intervals really help you lose weight?

Definitely! It turns out you can burn 20 calories in two minutes pretty easily if you get intense about it. Here’s what you can burn during a commercial break:

Two minutes of sit-ups -- 20 calories
Two minutes of push-ups -- 20 calories
Two minutes of step-ups -- 20 calories
Two minutes of fast stairs -- 20 calories
Two minutes of jumping rope -- 20 calories
Two minutes of shadow boxing -- 20 calories
Two minutes of plyometrics (fast, powerful movements) -- 20 calories
Two minutes of jogging in place -- 20 calories

Get the idea? Twenty calories may not seem like a lot when you consider that you need to burn at least 3,500 calories to lose a pound, but just one hour of watching television could mean more than 100 calories. (And heavier people actually burn more.)

You know you’re doing it right if you get your heart rate up and feel that slight bead of sweat on your brow as you settle down for the next tribal council.

Always look up!
Jamie

Cardiologist James Beckerman shares 200 evidence-based strategies for prevention, wellness, and weight loss with his new book, The Flex Diet: Design-Your-Own Weight Loss Plan.

MY THOUGHTS

splendid idea! i just don't know which will turn out to be harder to do - letting go of the remote or getting off the couch?

Morning Exercise #5 - BALANCE

Morning Exercise # 5 - BALANCE
from the article "Rise and Shine: Top 5 Morning Exercise Benefits"
By Jennifer Gruenemay, ACE-Certified, Lifescript Staff Writer
Published January 17, 2011

Wake-Up Call #5: A morning workout is better than coffee.
Oxygen, not caffeine, is what your brain wants in the morning. So instead of reaching for the coffeepot, reach for your sneakers and you’ll get all the brain-boosting benefits you need.

Studies show that exercise can increase your mental sharpness for 4 to 10 hours after your workout, a benefit you can really use at the start of your day. So, get up and get moving with this quadriceps flex.

This exercise requires a bit of balance – a talent not everyone has. So be sure to use a chair or stable countertop for support:

Step 1: Grasp a chair or other hip-level support, and stand with feet shoulder-width apart.

Step 2: Through a count of 10 seconds, bend your knees as you allow your body to fall slightly backward, letting your heels come up off the floor.

Step 3: At the maximum tension point, hold and squeeze your quads for 2 seconds.

Step 4: Through another count of 10 seconds, slowly return to the starting point.

Step 5: Without resting, repeat three times.

MY THOUGHTS

no,no,no,no,no.! that can't be true! nothing can beat coffee first thing in the morning! not possible. for me, anyway! i know it's pyscho. but i kind of walk around like a zombie without the usual caffeine boost. and i can't imagine a zombie doing this exercise. i cannot even understand how it's supposed to be done.

Morning Exercise #4 - ABDOMINAL EXERCISES

MORNING EXERCISE #4 - ABDOMINAL EXERCISE

from the article "Rise and Shine: Top 5 Morning Exercise Benefits"
By Jennifer Gruenemay, ACE-Certified, Lifescript Staff Writer
Published January 17, 2011

Wake-Up Call #4: A.M. exercise helps you sleep better in the p.m.
Hitting the gym in the morning helps you hit the sack at night. A study published in the scientific journal Sleep showed that overweight or obese women who began a regular morning exercise routine slept better than those who exercised regularly in the evening.

Why? Evening exercise stimulates your body. You become restless and alert, making it very difficult for your brain to turn off and your body to drift into restful sleep.

Exercise is like the ignition in your car – it turns your body on, not off. Get yourself going in the morning with some reverse crunches:

Step 1: Lie flat on a mat, with your hands by your sides, palms down. Pull your heels as close to your bottom as possible. Raise your heels about 2 inches off the ground.

Step 2: While keeping your chin up and abs tight, breathe slowly and rhythmically as you pull your knees up using the lower abdominals through a count of 10 seconds.

Step 3: Hold and squeeze for 2 seconds at the maximum tension point (when your bottom is just off the ground).

Step 4: Lower your body to the starting point through a 10-second count.

Step 5: Repeat three times without resting.

MY THOUGHTS

it can be done. easily. feels good, too. just be sure to dothe exercise as soon as you're on the mat. you might think you're still in bed and continue snoozing.

Morning Exercise #3 - SQUATS

Morning Exercise #3 - SQUATS

from "Rise and Shine: Top 5 Morning Exercise Benefits"
By Jennifer Gruenemay, ACE-Certified, Lifescript Staff Writer
Published January 17, 2011

Wake-Up Call #3: It’s your choice to be a night owl or an early bird.

Tick-tock. You have an internal clock that thrives on routine. It’s your circadian rhythm, and it regulates your body on a 24-hour cycle.

Give yourself a strict bedtime, force yourself to wake up when your alarm goes off (no snoozing!), and exercise each day – even if it’s only for 10 minutes.

Over time – a few days for some, a few weeks for others – your body will learn the new routine. It will gently wake you up, no earsplitting alarm required. You’ll feel rested and energized, and will actually start looking forward to your workout.

Get yourself in gear tomorrow morning with lateral squats. This move requires a lot of balance and hip stabilization – a job perfect for your gluteus medius.

Remember, this muscle is positioned not where you consider your butt to be, but rather on the side of your hip. Be sure to keep your hips and shoulders in line, and don’t allow your knee to drop forward over your toes:

Step 1: With your hands on your hips, stand with your feet about a foot wider than shoulder-width apart.

Step 2: Squat down to the side toward one leg, while keeping the opposite leg straight, through a count of 10 seconds.

Step 3: At the maximum tension point, hold for 2 seconds. Return to the starting position through a count of 10 seconds.

Step 4: Alternate sides without resting. Perform 2 reps on each side.

MY THOUGHTS

this is not going to give me reason to get out of bed early. i think this is like side lunges. i hate them. side,forward, any kind of lunge. hey, that's just me. don't let me discourage you.

MORNING EXERCISE # 2- DUMBBELLS

MORNING EXERCISE # 2
Rise and Shine: Top 5 Morning Exercise Benefits
By Jennifer Gruenemay, ACE-Certified, Lifescript Staff Writer
Published January 17, 2011


Wake-Up Call #2: Your metabolism won’t boost itself.

You roll out of bed, throw on some clothes and stumble out the door on your way to another busy day. Are you even awake yet? Your metabolism certainly isn’t.

The average person can expect the metabolic boost to last for 30-60 minutes post-exercise. EPOC typically accounts for a few paltry calories – 10-60, depending on the intensity of the workout.

Not only does morning exercise help you burn calories during the actual workout, but its effects linger after you’re finished. It’s called EPOC – excess post-exercise oxygen consumption – and it’s a fancy way of saying you burn extra calories even after your workout’s over.

But don’t let that discourage you! It adds up over time, and because it only takes a daily deficit of 500 calories to lose one pound in a week, every calorie counts.

Pump up your metabolism and your biceps with the standing side curl:

Step 1: Hold a pair of dumbbells and stand with your feet shoulder-width apart. Extend your arms down by your sides, with palms facing forward and knees slightly bent.

Step 2: Feather your breathing as you curl the dumbbells up through a count of 10 seconds to just past a 90-degree angle. Hold and squeeze for 2 seconds.

Step 3: Keep your elbows tight against your body as you lower the weights to the starting point through a count of 10 seconds.

Step 4: Repeat three times without resting.

MY THOUGHTS

what is "feather your breathing'? i've researched it already. read the next blog if you want to know more about it.

as for the dumbbells, i wonder why they are called dumb?

MAKE FITNESS FUN

10 Ways to Make Fitness Fun!
Put the Jungle Back in Gym
By Jennifer Gruenemay, ACE-Certified, LifeScript Staff Writer
Published March 10, 2009

When children play, they’re exercising – and having a great time. Ask an adult to climb the jungle gym and you’ll get a look that shouts, “You’ve got to be kidding!” Reclaim the joy of exercise with these 10 tips for making fitness fun again…

How you exercise isn’t nearly as important as finding the inner drive to do it and keep at it until you see results. Join a spin class or train for a marathon. In fact, you can burn a ton of calories just jumping up and down for an hour in your living room.

So why haven’t you done it yet?

Lack of motivation is at the heart of so many adults’ struggle to get fit. Exercise just isn’t fun! It’s a tedious, sweaty task – like scrubbing the toilet. Nobody wants to do it.

What’s the secret of those who do get out of bed, off the couch and away from the computer long enough to work out? They make exercise fun. Here are 10 tips to put some shape-sculpting play into your day:

1. Get Out of That Rut
Don’t use only the treadmill, stationary bike and step machine at the gym. Variety is the spice of any successful fitness routine. So give yourself some more exciting options.

Buy a jump rope, and see if you can still do a double jump. Strap on some rollerblades and speed down the street – if you dare. For more ideas, check out 10 Fitness Essentials for Women.

How about working out with a balance ball? A medicine ball? In the water? Or relive a favorite childhood pastime, like tossing a Frisbee or a fierce game of tag.

As long as you’re having fun, you’ll forget you’re burning calories.

2. Walk out the Door
The Great Outdoors is the world’s largest, most diverse playground. Look around your city for parks, walking trails and bike paths. Research nearby scenic landmarks, canyons, rivers or lakes for a great day hike. Many places may be the perfect spot to take your mate for an inexpensive date.

Don’t feel like driving anywhere and making a full day of it? Find a pair of ratty old pants, a comfy shirt, sun visor and gloves, and get knee-deep in your garden. Burning calories is more fun when you get to play in the dirt.

3. Mark It on Your Social Calendar
Don’t have enough time for fraternizing and fitness? Make it a double date! Exercising with your friends adds an important layer of enjoyment to your workout – distraction. You’re too busy having a good time or chatting to realize that you’re burning calories.

Sign up with friends for a weekly salsa class. Meet up at the gym for an hour of hip-hop kickboxing. Or make good use of your lunch hour and get outside for a brisk walk with co-workers before you eat.

4. Try the Couch Potato Workout
Spending too much time in front of the TV? You’re probably making a permanent dent in the couch cushions – but not your weight-loss goals.

According to a 2003 Harvard study, watching television for just two hours a day increases your risk of obesity by 23%. Scarier still: The average woman watches nearly five hours of TV a day, more than doubling her risk.

Why is television so bad for you? Combine one part sedentary hobby with two parts unhealthy TV munchies, and you have a primetime recipe for weight gain.

If you’re addicted to television, turn the living room into a home gym. Put your treadmill, stationary bike or elliptical trainer in front of the screen and exercise while you watch.

5. Crank Up the Music
Whether it’s Bon Jovi’s “You Give Love a Bad Name” or Beyonce’s “Single Ladies,” everyone has a song that gets them moving.

Your toes start tapping and your head begins to bob. Soon your hips are in full swing and you’re dancing like a lunatic in front of the bathroom mirror.

Adrenaline is your workout’s best friend. So the next time you head to the gym, grab your favorite tunes and rock out while you work out.

6. Give Yourself an Incentive
You've set some healthy fitness goals, and you’re really going for it – congrats! So what’s your reward? Nothing? Oops.

Sure, getting fit is enough for all your hard work, but let’s be honest. You want more, don’t you?

Few would be satisfied with just waiting patiently for the inches to melt away. We want a return on our efforts, and we want it now. So develop a reward program that will benefit you today, not six months away.

Your rewards can be whatever you want, as long as they keep you focused on the goal.

They should never reverse your gains. So forget an ice cream binge to reward your five-pound weight loss. Instead plan for a weekend trip away or splurge on new shoes.

Whatever you choose, it should motivate you enough to keep you heading toward your fitness goal.

7. Train for a Race
When you train for an athletic event, you invite adrenaline, excitement and anticipation into your fitness plans. You’re out to prove to yourself that you can do it.

Because events are scheduled, you have can’t get lazy along the way.

If you’ve never trained for a race before, start small. Enter a 5k run (3.1 miles), and see how you do. If it’s a breeze, great – try the next challenge. A 10k run (6.2 miles), half-marathon (13.1 miles) or short road bike race are all within your reach.

Give yourself at least 10 to 12 weeks to train, and chart your progress. And remember, each workout is a step closer to crossing that finish line.

8. Team Up
If the thought of spending an hour sweating alongside strangers doesn’t thrill you, ditch the gym and join a community sports team. You get camaraderie and competition, which are hugely motivating reasons to exercise.

Structured practices and games will also keep your exercise schedule plentiful and consistent. And because your own fitness and skill level contributes to a team’s success, you’ll probably feel motivated to push yourself even harder than if you were going it alone.

Research adult leagues in your area – you’d be surprised how many are out there. Softball, soccer, basketball, doubles tennis… the list goes on.

What if there are no teams in your area? Start one.

9. Make It a Family Event
Sitting down to a family dinner isn’t the only opportunity you have to connect with your spouse and kids after a busy day. Make fitness a family tradition too.

Your back yard is full of possibilities. Put up a basketball hoop and challenge your spouse to a game of H-O-R-S-E. Set up a net for volleyball or badminton and make the teams parents vs. kids or boys vs. girls.

Pound a couple horseshoe posts into the ground, and bet your son a week’s worth of chores you’ll win.

Too rainy outside? Take it indoors with Ping Pong, air hockey, billiards…

10. Get the Pets Involved
Is Fido starting to pack on pounds too? Animals need exercise as much as we do. Taking the dog out for a walk or run is another chance to get your own butt in gear.

Make it a morning or evening routine, and you’ll easily take care of the 30 minutes of cardio recommended each day.

What’s Your Fitness Style?
Some people find it easy to set the alarm clock for 4:30 a.m. and jump out of bed for a five-mile run; others hit the snooze button so many times that they sleep through a morning workout. Take this fitness quiz to find out which kinds of exercise are right for you.

MY THOUGHTS

in my case, the culprit is the internet. my forefinger automatically reaches for the on button of the laptop as soon as i'm done with the early morning prayers. i browse the net even before i eat breakfast. i'd get so engrossed, i forget about exercise altogether.

BUILDING MUSCLE, LOSING FAT

Ten Mistakes to Avoid When Building Muscle and Losing Fat
Learn the Secrets or Adding Muscle and Losing Fat at the Same Time
By Paul Rogers, About.com Guide
Updated December 08, 2010


About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Everyone wants to build muscle and lose fat: that's pretty much the Holy Grail of weight training and physical conditioning. But can it be done? The body does not like to perform two contradictory physiological processes at the same time. Your body has evolved to either increase fat, muscle (and bone) in times of plenty, and, as you might imagine, do just the opposite in scarce times when food availability is low.

To get a nice looking body, say six-pack abs, you need to hold onto or increase muscle while shedding loads of fat. That's the problem targeted in this list of ten mistakes to avoid when trying to accomplish this.

1. Not Eating Enough

You can't pack on muscle if you don't create an anabolic environment, which means you must eat enough to maintain ideal body weight. It does not have to be huge amounts of protein. See the Bodybuilding Diet for more information.

2. Eating Too Much (Not knowing how much to eat and how much you do eat)

This relates to item 1. In calorimetric scientific tests (double-labeled water), many people under-estimate how much they eat. Very low-calorie diets are not necessary, but you do have to count calories at some level to cut your total energy intake to lose fat. See the Calorie Count site for good information.

3. Eating Too Much of Refined Carbohydrates

Carbohydrates per se are not your enemy, but you do have to restrict consumption of foods that are enticing and easy to consume and snack on, and have less than ideal effect on your appetite. Biscuits, cakes, muffins, candies, puddings, potato chips and crisps, crackers, sugary drinks etc -- these items need to be curtailed substantially. Eat healthy.

4. Eating Too Much Fat (Of any kind)

Nutritionally, you may know about good fats and bad fats, but to lose weight (fat weight) getting you fat intake between 20 and 30 per cent is a useful approach. Fat has 9 calories per gram and it doesn't matter what fat it is.

6. Eating Insufficient Protein

You don't have to go crazy about this and consume protein drinks day in day out, but replacing some of those refined carbohydrates and fat with a modest increase in protein should help maintain or enhance your muscle while you're losing fat. Don't make it all animal protein though: dairy and vegetable protein are good options. And you still need to exercise those muscles.

6. Insufficient Weight Training (Three days each week please)

As you lose fat, the only way to protect that muscle and bone from going down with it is to place stimulatory stress on that muscle and bone. That means relatively intense weight training workouts at least three days each week.

7. Weight Training with Insufficient Intensity (Train at 65% of 1RM)

You won't gain much value from spending fifty minutes at the gym lifting light weights with a lot of repetitions. You need to lift relatively heavy (even if not to failure) for each set of weights that you do. Ideally this should be at around 65% of your maximum lift possible. If you can squat 130 pounds (60 kilograms) maximum, then you should look at training with 85 pounds (38 kilos). If you don't or cannot measure your maximums, then make sure the final repetition in any set is hard work to complete. Eight to twelve repetitions and three to four sets for each exercise is a good basic program.

8. Not Doing Any Cardio (But don't overdo it)

Aerobic exercise helps in burning off those calories. Steady-state cardio at moderate pace, in conjunction with a good weights program, will get you in a good place for fat loss. If you do cardio for longer than about an hour you risk breaking down muscle for fuel, and you need to hang onto as much muscle as you can in this scenario.

9. Exercising on an Empty Stomach (And not refueling after exercise)

When your body is fuel hungry, either during exercise or when your metabolism has been revved up for the few hours after you exercise, unless you give it some fuel to utilize, your muscle will be broken apart for glucose by the hormone cortisol. The trick is to give it just enough carbohydrate to prevent cortisol performing this negative task, but not enough that your body doesn't slip into positive energy balance (too much energy input). A piece of toast and honey or a small sports drink or chocolate milk, before and after exercise should achieve this.

10. Insufficient Precision and Application

This may seem obvious, but what we are attempting to achieve here is not trivial. For most successful weight losers, the net loss includes fat and muscle and often some bone as well. This is the result of catabolism, the breaking down of body tissue that defines weight loss. To achieve our muscle maintenance (or enhancement) and fat loss goals, have to have a clearly documented program and goals, and you have to apply it with precision, which means taking the time to apply each step accurately, logging those steps in a diary and recording energy inputs and outputs in the form or food and physical activity.

In conclusion, one last point concerns overtraining. Don't be afraid to take a week off or reduce your training by 50% for one week if you feel your body is not coping with the volume and intensity. Cycling volume and rest may even be important for healthy muscle growth. Go to it!

MY THOUGHTS

i should research on weight training that can be done at home - without having to buy the weights. i have 2 2-lb weights (hardly ever used by the way). and trips to the gym is not really my cup of tea. even if the place is only a stone's throw away. thing is, this muscle-building-fat-loss tandem seems to be accurate. i just hate this article!

BEFORE YOU SKIP YOUR WORKOUT

10 Questions to Ask Yourself Before You Skip Your Workout
Don't Give Up Just Yet!
By Paige Waehner, About.com Guide
Updated January 27, 2009

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Deciding to exercise sometime in the future is easy. In fact, you often make that decision when you’re rested, energetic and motivated. What happens when the time comes to actually do it? You may hear a little voice in your head saying, “I’m so tired and I’d much rather sleep in than exercise. Um, maybe I could do it later.”

Skipping your workout may be the right decision, especially if you’re sick or injured. Other times, there isn’t a good reason, but that voice in your head just won’t stop. Before you skip your workout, there are a few questions to ask yourself that may help you make the right choice.

1. Will I regret this decision?

Maybe it would feel good to stay in bed and sleep or go home from work without the hassle of going to the gym, but how will you feel later? Instant gratification can be rewarding, but that good feeling often wears off, leaving you feeling guilty and wishing you’d made a different choice. Thinking about the consequences may push you to make the right decision. Remind yourself that:

* Exercise is a choice, not a jail sentence. Knowing you're in charge of what you do may nudge you in the right direction.
* Exercise is a commitment you make every day. Some days you're more committed than others, so draw on your discipline to get you out the door.
* Every day is different. You may have to work harder sometimes to get motivated.

2. How much have I exercised this week?

Look back at what you’ve done this week and ask yourself if you can afford a day off from exercise. If it’s the end of the week and you’ve worked out every day, you may need a day off to let your body recover and reenergize. If it’s been a few days, however, ask yourself if skipping workouts is starting to become a habit. Will skipping another workout make it even harder to get back on track tomorrow?

Now is a good time to start an exercise calendar to keep track of your workouts. Print out a monthly calendar and write down the workouts you’ve done and the workouts you plan to do. Keep it nearby so you can look at it whenever the urge to skip strikes.

3. How will I make up for my missed workout?

Imagine that you do skip your workout. Now ask yourself how you’ll make up for it. Will you do it later, maybe after work or before bed? Or will you get up early tomorrow and workout extra long? Visualize that and ask yourself if you’ll really do it -- or if you’re setting yourself up for failure.

If you do change your schedule, decide you can workout later only if you prepare for it ahead of time. For post-work exercise, pack your gym bag before you leave or get out your equipment and clothes so you can change as soon as you get home. If you’re exercising the next morning, put your workout clothes next to the bed and write down your workout plan. Put the note on top of your clothes so you won’t skip it tomorrow.

4. Do I have a legitimate reason to skip this workout?

Sometimes, skipping a workout is the best idea. If you’re sick, tired or injured, you may need to rest. If it’s a matter of motivation, think about or write down anything that might motivate you such as:

* All of the benefits of exercise
* Imagine all the people working out right now. If they can do it, so can you
* Think of how good you’ll feel when you’ve finished your workout
* Remember that getting started is the hardest part. Commit to doing your warm up. If you can get that far, you'll keep going
* Picture yourself putting on those jeans that haven’t fit in awhile
* Think of a future vacation or event you’d like to lose weight for

Keep trying until you find something that works and then keep your list handy for the next time.

5. How will missing this workout affect my goals?

If you’re trying to lose weight, how important is this workout? Exercising burns calories, builds endurance and improves strength. If you skip it, none of that will happen. Maybe missing one day won’t hurt but, remember, it’s the accumulation of your workouts that leads to success. Try these ideas:

* Remember your goals. Write them down and remember when you set them. Even if the urgency isn’t the same, it may be enough to get you started.

* Get some support. Have a friend email a workout reminder or tell someone about your goals so you’re held accountable.

* Set new goals. If your goals aren’t motivating right now, set a new goal to complete your workout that day. Making your goals smaller may help you reach them.

6. What could I do to make my workout more appealing?

If you’re dreading the coming workout, having something to look forward to may get you moving. Some ideas:

* Try a long warm up. Knowing you’ll have plenty of time to get ready for exercise may make it easier to get started.
* A new playlist. The right music makes any workout more fun. Download new music or create a playlist. Put your favorite song first to start your workout on the right foot.
* Try a long cool down. Spend extra time stretching after your workout to end things on a good note.
* Workout with a friend. If you’re dragging, ask a friend to workout with you. Having to show up is motivation all by itself.
* Talk about it. Everyone struggles from time to time. Join the exercise forum to get new perspectives on your workouts.

7. How could I reward myself for doing my workout?

When it comes to exercise, a little reward goes a long way towards motivation. If you’re having trouble getting started, think of how you could reward yourself for a job well done. Some ideas:

* Sitting in a hot tub or hot bath after your workout
* Time to read your favorite book or watch your favorite TV show
* A massage
* A night out with friends
* Going to a movie
* Time to play your favorite video or computer game
* A new workout outfit

You deserve a reward for working hard and if it motivates you to finish your workout, it's worth it.

8. How could I change my workout?

If you’re thinking of ditching your workout because you woke up late or had to work longer than usual, don’t skip the whole thing. Think of creative ways to get in a short, effective workout that will get the job done. If you have 10 or 15 minutes, try an intense interval workout. Warm up with a brisk walk and then alternate high intensity sprints or speedwalking for 30 seconds with recovery walks for 30 seconds. Choose a few whole body exercises like pushups, squats, lunges, jumping jacks or cross-country shuffles and go through a circuit, doing each one for a minute. Other workout ideas:

* 10-Minute Timesaver Workouts
* Burn 100 Calories in 10 Minutes
* 10-Minute Strength
* Office Workout
* Working Out on the Road

9. How will skipping my workout affect my day?

Your workout isn’t just important for burning calories, it can affect every part of your day, both physically and mentally. Remind yourself that getting in your workout will:

* Give you more energy
* Improve your confidence and self-satisfaction
* Start your day on the right foot
* Help you concentrate better
* Help you get more things done
* Allow you to actively re-commit to your goals

Exercise is one of the few things you can do that seep into all areas of your life. Just a few minutes and a little sweat will pay off in the long run.

10. What stands in the way of my workout?

Identify the thoughts stopping you from exercise and work through each one logically. Some common thoughts:

* "I’m too tired." After working all day, your mind is tired, but your body will feel better once it starts moving.
* "I’m too hungry." Have some yogurt or a sports drink. You’ll get an immediate infusion of energy to make it to the gym.
* "I don’t feel like it." Don't wait until you feel like it, because that may not happen. Once you get started, you’ll be more excited about your workout.
* "I have too much to do." You'll get more done if you put fitness first. Even a short workout is worth doing.
* "I'll do it later." It’s harder to workout when life gets hectic. Get your workout in early to guarantee your success.

MY THOUGHTS

time is the enemy of my workout. it's such an easy excuse not to workout. i say it's an excuse because having the time is a matter of discipline. and discipline is harder to have if you workout at home by yourself. i don't like going to the gym because getting all dressed up just to exercise. but if you keep on postponing your self-made workout, better find someone who will nudge you,push you, make you.

EXERCISE BEFORE BREAKFAST

Exercise Before Breakfast
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published October 18, 2010

http://www.lifescript.com/Body/Shape/Fit-tips/Exercise_Before_Breakfast.aspx

Not sure when is the best time to work out? Here’s a little secret: Do it first thing in the morning on an empty stomach. Research has shown that you’ll burn more calories if you perform cardio before breakfast than if you eat first, according to a study at Kansas State University.

Another study confirmed this and found that fat loss increased only when the study participants exercised in a fasted state. Why? Because your body fasts at night when you are sleeping, and your metabolism naturally slows down because your body needs less energy. Exercising first thing in the morning will rev your metabolism. So tomorrow morning, throw off the covers, lace up your sneakers and take an energy-boosting power walk!

Your coach,
Jorge Cruise

MY THOUGHTS

this means waking up earlier. which is a good idea. except i hate waking up early. i prefer curling up under the covers rather than throwing off the covers.
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For information on Jorge's fitness program and to get a free copy of his new Belly Fat Cure Report, visit jorgecruise.com.