Fight Belly Fat With a Seated V-Up
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published April 06, 2010
It’s springtime, and you know what that means: tank tops and flirty sundresses! If the thought of showing a little skin this season makes you want to cry, then it's time to tough out a fat-blasting workout. Let's start with your tummy. Try this move called a “Seated V-Up”; your upper and lower body forms a “V” at the end of the move. All you need is a mat or towel to perform this easy move, which works your obliques and quads (double-score!). This exercise may be difficult for those with back problems, so if back discomfort is a concern, do a leg lift instead.
Step 1: Sit on the ground with your arms slightly behind you, elbows bent, and fingertips pointed toward your body. Start with your knees together, legs extended, and heels about 2 inches off the ground. Lean your upper body weight back on your palms just slightly.
Step 2: Breathe slowly as you pull your knees into your chest for a count of 10 seconds.
Step 3: Hold and squeeze for 2 seconds at the maximum tension point.
Step 4: Return to starting point through a count of 10 seconds, keeping your abs tight.
Step 5: Repeat three times without resting.
Your coach,
Jorge Cruise
For information on Jorge's newest program and to get a free copy of his new Belly Fat Cure Report, visit jorgecruise.com.
MY THOUGHTS
i have an excuse. a legit one. i fell off the ladder, remember? my back is killing me. can't even lift my leg. bending is an ordeal. but this exercise seems to be more manageable than the normal crunch. as soon as the doctor says go, this is worth a try.
Friday, January 7, 2011
8 Easy Ways to Lose Weight
8 Easy Ways to Lose Weight
Lose weight without going on a diet!
By Jennifer R. Scott, About.com Guide
Updated July 13, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Lose weight without going on a diet? It's not too good to be true. You don't have to follow a strict diet to get the ball rolling; making these easy but effective changes really can help you lose weight.
1. Learn to Read Labels
To lose weight it is essential to pay attention to food labels. Counting calories is impossible without this skill. You should know how to find a food's caloric content and its serving size. Comparing labels among different foods and beverages is crucial for making the healthier choices required to lose weight.
2. Snack Smart
You can help prevent overeating and maintain blood sugar levels by eating something about every three hours. Getting too hungry will backfire on your efforts to eat healthy and practice portion control. Aim for a healthful, satisfying snack, such as an apple and some reduced-fat cheddar cheese. Eating more may seem counterintuitive, but smart snacking will help you lose weight.
3. Eat More Grains and Produce
Whole grains and fruits and veggies do more than provide nutrients that improve your health and reduce disease-risk; they can also help you lose weight. They're naturally low in calories, so you can eat more of them and have less room in your diet for less-than-healthful foods. Plus, the fiber in whole-grain foods and produce will help you feel fuller longer (which helps you control portions and avoid overeating) and as a result, lose weight.
4. Eat Enough, Often Enough
One of the worst ways to lose weight? Meal skipping. Many people think skipping meals is a great way to cut calories, but in the end, they fail to lose weight. You'll be more likely to overeat or even binge (when you finally do eat) if you do not eat regular meals. Plus your body may go into "starvation mode" if don't eat enough, causing you to maintain (or even gain) rather than lose weight!
5. Drink Plenty of Water
Water helps you lose weight in several ways: If you tend to have a problem with "water weight," drinking more water can help alleviate bloating. Replacing high-cal drinks such as soda with water cuts hundreds of calories. You shouldn't wait until you're feeling thirsty to drink water; thirst can be mistaken for hunger, causing you to overeat. Proper hydration improves your sense of well-being, which will keep up your motivation to lose weight.
6. Get Moving
It is virtually impossible to lose weight and keep it off without exercising regularly. Start out today by taking a brisk walk or riding a bike. Work your way up from 10 minutes to 30-40 minutes a day, most days a week, and you could reap health benefits and weight loss results in a matter of weeks. Plus, exercise boosts your metabolism, making it even easier to lose weight.
7. Practice Portion Control
Measuring food may seem like a drudgery, but it will prove invaluable in your efforts to lose weight. Start out by comparing a measured standard serving of foods to your typical helping. You may find you usually consume two or even three times the recommended serving. In time you will reprogram your brain to eyeball portion sizes, a key skill for losing weight.
8. Write it Down
What's the first thing I think anyone who wants to lose weight should do? Keep a food diary. All you have to do is jot down what, when, and how much you eat in a notebook, or you can do it online at a Web site like Calorie Count Plus. A food diary will give you a clear picture of your current eating habits so you can identify the changes you need to make to lose weight.
MY THOUGHTS
except for the food journal, i've tried all these before and they worked. just need to them over again. first, i should desire to lose weight. then find the time. even reading the labels on food requires more than just breezing through the supermarket.good luck to me.
Lose weight without going on a diet!
By Jennifer R. Scott, About.com Guide
Updated July 13, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Lose weight without going on a diet? It's not too good to be true. You don't have to follow a strict diet to get the ball rolling; making these easy but effective changes really can help you lose weight.
1. Learn to Read Labels
To lose weight it is essential to pay attention to food labels. Counting calories is impossible without this skill. You should know how to find a food's caloric content and its serving size. Comparing labels among different foods and beverages is crucial for making the healthier choices required to lose weight.
2. Snack Smart
You can help prevent overeating and maintain blood sugar levels by eating something about every three hours. Getting too hungry will backfire on your efforts to eat healthy and practice portion control. Aim for a healthful, satisfying snack, such as an apple and some reduced-fat cheddar cheese. Eating more may seem counterintuitive, but smart snacking will help you lose weight.
3. Eat More Grains and Produce
Whole grains and fruits and veggies do more than provide nutrients that improve your health and reduce disease-risk; they can also help you lose weight. They're naturally low in calories, so you can eat more of them and have less room in your diet for less-than-healthful foods. Plus, the fiber in whole-grain foods and produce will help you feel fuller longer (which helps you control portions and avoid overeating) and as a result, lose weight.
4. Eat Enough, Often Enough
One of the worst ways to lose weight? Meal skipping. Many people think skipping meals is a great way to cut calories, but in the end, they fail to lose weight. You'll be more likely to overeat or even binge (when you finally do eat) if you do not eat regular meals. Plus your body may go into "starvation mode" if don't eat enough, causing you to maintain (or even gain) rather than lose weight!
5. Drink Plenty of Water
Water helps you lose weight in several ways: If you tend to have a problem with "water weight," drinking more water can help alleviate bloating. Replacing high-cal drinks such as soda with water cuts hundreds of calories. You shouldn't wait until you're feeling thirsty to drink water; thirst can be mistaken for hunger, causing you to overeat. Proper hydration improves your sense of well-being, which will keep up your motivation to lose weight.
6. Get Moving
It is virtually impossible to lose weight and keep it off without exercising regularly. Start out today by taking a brisk walk or riding a bike. Work your way up from 10 minutes to 30-40 minutes a day, most days a week, and you could reap health benefits and weight loss results in a matter of weeks. Plus, exercise boosts your metabolism, making it even easier to lose weight.
7. Practice Portion Control
Measuring food may seem like a drudgery, but it will prove invaluable in your efforts to lose weight. Start out by comparing a measured standard serving of foods to your typical helping. You may find you usually consume two or even three times the recommended serving. In time you will reprogram your brain to eyeball portion sizes, a key skill for losing weight.
8. Write it Down
What's the first thing I think anyone who wants to lose weight should do? Keep a food diary. All you have to do is jot down what, when, and how much you eat in a notebook, or you can do it online at a Web site like Calorie Count Plus. A food diary will give you a clear picture of your current eating habits so you can identify the changes you need to make to lose weight.
MY THOUGHTS
except for the food journal, i've tried all these before and they worked. just need to them over again. first, i should desire to lose weight. then find the time. even reading the labels on food requires more than just breezing through the supermarket.good luck to me.
Wednesday, January 5, 2011
It's Crunch Time
It's Crunch Time
JORGE'S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published November 14, 2010
There are several abdominal exercises I love to do to tighten and tone those abs, but today I’d like to focus on crunches. I’ve never met a person who enjoys doing abdominal crunches. Some of my clients complain that crunches make their necks hurt. It’s a common complaint that’s usually due to incorrect placement of the hands. To keep your crunches pain-free, place hands behind your head, not behind your neck. If your hand placement still feels awkward or causes strain, try this reverse crunch. This exercise lends your head and back full support against the floor.
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.
Your coach,
Jorge Cruise
For information on Jorge's fitness program and to get a free copy of his new Belly Fat Cure Report, visit jorgecruise.com.
MY THOUGHTS
this looks so much easier than the normal crunch. easier reading, i mean. just thinking about it makes me cringe!!!
JORGE'S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published November 14, 2010
There are several abdominal exercises I love to do to tighten and tone those abs, but today I’d like to focus on crunches. I’ve never met a person who enjoys doing abdominal crunches. Some of my clients complain that crunches make their necks hurt. It’s a common complaint that’s usually due to incorrect placement of the hands. To keep your crunches pain-free, place hands behind your head, not behind your neck. If your hand placement still feels awkward or causes strain, try this reverse crunch. This exercise lends your head and back full support against the floor.
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.
Your coach,
Jorge Cruise
For information on Jorge's fitness program and to get a free copy of his new Belly Fat Cure Report, visit jorgecruise.com.
MY THOUGHTS
this looks so much easier than the normal crunch. easier reading, i mean. just thinking about it makes me cringe!!!
Tuesday, January 4, 2011
Butter In Your Diet?
The Better Butter
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published January 03, 2011
The thought of having to give up many of your favorite foods in order to lose weight can be daunting. Fortunately, I believe there is room for all foods – including butter – in a healthy, balanced diet. That said, I also believe there are satisfying substitutions you can make for less nutritious foods that won’t leave you feeling deprived.
Instead of slathering on the butter, I want you to try a simple switch to a healthier fat for a few days. Fill a small plastic container with olive oil and put it in the refrigerator. The oil will harden, taking on the consistency of butter. Spread this on your toast instead of butter. It will taste different at first, but after a few days, your taste buds will grow used to it. And you’ll probably even come to prefer the olive oil.
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
worth a try isn't it? i still have 2 bottles of extra virgin olive oil straight from tunisia (let me know if you want to get some of these olive oil straight from the land of olives itself). maybe i'll put in garlic powder (or real garlic - why not?).
JORGE’S DAILY FIT TIP
By Jorge Cruise, Chief Diet and Fitness Expert
Published January 03, 2011
The thought of having to give up many of your favorite foods in order to lose weight can be daunting. Fortunately, I believe there is room for all foods – including butter – in a healthy, balanced diet. That said, I also believe there are satisfying substitutions you can make for less nutritious foods that won’t leave you feeling deprived.
Instead of slathering on the butter, I want you to try a simple switch to a healthier fat for a few days. Fill a small plastic container with olive oil and put it in the refrigerator. The oil will harden, taking on the consistency of butter. Spread this on your toast instead of butter. It will taste different at first, but after a few days, your taste buds will grow used to it. And you’ll probably even come to prefer the olive oil.
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
worth a try isn't it? i still have 2 bottles of extra virgin olive oil straight from tunisia (let me know if you want to get some of these olive oil straight from the land of olives itself). maybe i'll put in garlic powder (or real garlic - why not?).
Wednesday, December 29, 2010
11 Surprising Foods for Weight Loss
11 Surprising Foods for Weight Loss
Valerie Denny ON Sep 30, 2010 at 12:50PM
A Good Egg
Overweight adults who ate two eggs for breakfast lost 65 percent more weight (and felt more energetic) than those who started the morning with an equally caloric bagel, recent studies show. Other findings reveal that egg eaters consume 300 fewer calories per day, adding up to a loss of three pounds per month. “Eggs help level out blood sugar, provide energy-boosting protein and are full of nutrients,” says wellness coach Jessica Smith. “If you can’t stomach eggs in the morning, eat them for dinner instead.”
Sauer Power
Sauer power. The fermented cabbage called sauerkraut contains a “friendly” bacteria proven to enhance digestion, speed up weight loss and boost immunity, according to Smith. Rich in vitamins and potassium, sauerkraut has a mere 27 calories per serving. Stuff it in your sandwich, heat it as a side dish or load it onto a baked potato.
This Spud's For You
“Potatoes got a bad rap during the low-carb craze, but they are a perfect weight loss food – a blend of nutrients, fiber and protein with a low-calorie price tag,” says Smith. One baked white potato (with skin) offers six grams of protein, and over 1,500 mg of potassium, for under 300 calories. Top it with salsa or veggies and low-fat cheese for a starchy side dish or snack.
ADVERTISEMENT: Great Taste, Zero Guilt
Trying to find a snack that tastes good without derailing your diet seems like a never-ending quest. It usually falls into one of two camps – a delicious guilt-trip or another boring snack. But, Fiber One yogurt offers the best of both worlds. A creamy, delicious snack you can look forward to with only 50 calories, and zero fat. Plus, 5 grams of fiber! So you can treat yourself with zero guilt!
Go Greek
Rich, creamy, filling…and healthy? Once you go Greek (as in Greek plain yogurt) for breakfast or dessert, it’s easy to forego those midnight fridge raids (not to mention the midmorning snack attack). “It’s so delish that I like to cap off the night with yogurt instead of ice cream,” says Kara Wiley, star of the “Element: Slim and Tone Pilates” DVD. Opt for the version with two-percent fat; it’s more satisfying, with heaping doses of calcium, protein and good bacteria.
Quinoa Is King
Deemed “the supergrain of the future” by Deborah Klein, author of 200 Superfoods That Will Save Your Life (McGraw Hill), quinoa is a high-fiber and high-protein replacement for rice that’s packed with nutrients (and gluten-free, to boot). “Since this grain is so high in fiber, giving you more satiety per chew, quinoa can help prevent overeating and thus help with weight loss,” says Klein.
Artichoke Folk
“Artichokes are the perfect weight loss food, an amazing source of fiber,” says Klein. One boiled artichoke has 150 calories, with over 10 grams of protein and plenty of calcium and folic acid. “For a great snack, have a steamed artichoke with your favorite flavoring—mayo, hummus, or Italian dressing—as the fat source,” Klein suggests.
Barley's Back
As you’ve probably concluded, fiber is your friend when it comes to weight loss. Barley’s packed with the stuff, helping food digest smoothly as it curbs hunger for hours. The whole grain has promoted weight loss for 2,500 years, even impressing ancient physicians who endorsed it for shedding pounds way back in the day.
Lean, Mean Black Beans
“Beans are the healthiest food on earth,” declares Klein. Above and beyond their antioxidants, they regulate blood sugar to stave off cravings and bouts of overeating. “It’s a perfect balance of fiber, fuel and protein for increased satisfaction.” So don’t knock the “meatless” burrito or burger till you’ve tried it – most are loaded with black beans.
Taste the Paste
“It might sound off the wall,” says Klein, “but canned tomato paste is a great weight-loss food, providing five grams of dietary fiber per half-cup.” She recommends cracking open a can to thicken spaghetti sauce and tortillas. “It’s a great fat-free satisfier,” she says, “plus an excellent source of fuel.”
Flax to the Max
Here’s where a little addition to your food results in subtraction…on the scale. “Ground flaxseed is the number-one key food for weight loss,” says Klein, pointing to its high amount of fiber. “Sprinkle two tablespoons a day on top of cereal or fat-free yogurt to give you more for your chew.”
Almond Joy
Eating more (and better snacks) is key to any weight-loss strategy, making you far less likely to gorge on belt-busting meals. So enjoy 10 almonds with a piece of fruit, suggests Klein. “These nuts are high in fiber, quick to grab and excellent on the go.”
MY THOUGHTS
why is weight loss so much more expensive than weight gain? you can find all these here. but they are costly. in fact, most of them you can find only at healthy options. and you know what that store is all about - an option for those who have options - money-wise. of course, the eggs (love 'em), and the spuds (although i hear the local camote is better) and the balck beans as more affordable. except i don't like beans. any kind of beans. except when they're in hopia. or halo-halo. which makes it a weight gain food instead of weight loss. oh well, whatever. if you wanna lose weight, you'll find ways.
Valerie Denny ON Sep 30, 2010 at 12:50PM
A Good Egg
Overweight adults who ate two eggs for breakfast lost 65 percent more weight (and felt more energetic) than those who started the morning with an equally caloric bagel, recent studies show. Other findings reveal that egg eaters consume 300 fewer calories per day, adding up to a loss of three pounds per month. “Eggs help level out blood sugar, provide energy-boosting protein and are full of nutrients,” says wellness coach Jessica Smith. “If you can’t stomach eggs in the morning, eat them for dinner instead.”
Sauer Power
Sauer power. The fermented cabbage called sauerkraut contains a “friendly” bacteria proven to enhance digestion, speed up weight loss and boost immunity, according to Smith. Rich in vitamins and potassium, sauerkraut has a mere 27 calories per serving. Stuff it in your sandwich, heat it as a side dish or load it onto a baked potato.
This Spud's For You
“Potatoes got a bad rap during the low-carb craze, but they are a perfect weight loss food – a blend of nutrients, fiber and protein with a low-calorie price tag,” says Smith. One baked white potato (with skin) offers six grams of protein, and over 1,500 mg of potassium, for under 300 calories. Top it with salsa or veggies and low-fat cheese for a starchy side dish or snack.
ADVERTISEMENT: Great Taste, Zero Guilt
Trying to find a snack that tastes good without derailing your diet seems like a never-ending quest. It usually falls into one of two camps – a delicious guilt-trip or another boring snack. But, Fiber One yogurt offers the best of both worlds. A creamy, delicious snack you can look forward to with only 50 calories, and zero fat. Plus, 5 grams of fiber! So you can treat yourself with zero guilt!
Go Greek
Rich, creamy, filling…and healthy? Once you go Greek (as in Greek plain yogurt) for breakfast or dessert, it’s easy to forego those midnight fridge raids (not to mention the midmorning snack attack). “It’s so delish that I like to cap off the night with yogurt instead of ice cream,” says Kara Wiley, star of the “Element: Slim and Tone Pilates” DVD. Opt for the version with two-percent fat; it’s more satisfying, with heaping doses of calcium, protein and good bacteria.
Quinoa Is King
Deemed “the supergrain of the future” by Deborah Klein, author of 200 Superfoods That Will Save Your Life (McGraw Hill), quinoa is a high-fiber and high-protein replacement for rice that’s packed with nutrients (and gluten-free, to boot). “Since this grain is so high in fiber, giving you more satiety per chew, quinoa can help prevent overeating and thus help with weight loss,” says Klein.
Artichoke Folk
“Artichokes are the perfect weight loss food, an amazing source of fiber,” says Klein. One boiled artichoke has 150 calories, with over 10 grams of protein and plenty of calcium and folic acid. “For a great snack, have a steamed artichoke with your favorite flavoring—mayo, hummus, or Italian dressing—as the fat source,” Klein suggests.
Barley's Back
As you’ve probably concluded, fiber is your friend when it comes to weight loss. Barley’s packed with the stuff, helping food digest smoothly as it curbs hunger for hours. The whole grain has promoted weight loss for 2,500 years, even impressing ancient physicians who endorsed it for shedding pounds way back in the day.
Lean, Mean Black Beans
“Beans are the healthiest food on earth,” declares Klein. Above and beyond their antioxidants, they regulate blood sugar to stave off cravings and bouts of overeating. “It’s a perfect balance of fiber, fuel and protein for increased satisfaction.” So don’t knock the “meatless” burrito or burger till you’ve tried it – most are loaded with black beans.
Taste the Paste
“It might sound off the wall,” says Klein, “but canned tomato paste is a great weight-loss food, providing five grams of dietary fiber per half-cup.” She recommends cracking open a can to thicken spaghetti sauce and tortillas. “It’s a great fat-free satisfier,” she says, “plus an excellent source of fuel.”
Flax to the Max
Here’s where a little addition to your food results in subtraction…on the scale. “Ground flaxseed is the number-one key food for weight loss,” says Klein, pointing to its high amount of fiber. “Sprinkle two tablespoons a day on top of cereal or fat-free yogurt to give you more for your chew.”
Almond Joy
Eating more (and better snacks) is key to any weight-loss strategy, making you far less likely to gorge on belt-busting meals. So enjoy 10 almonds with a piece of fruit, suggests Klein. “These nuts are high in fiber, quick to grab and excellent on the go.”
MY THOUGHTS
why is weight loss so much more expensive than weight gain? you can find all these here. but they are costly. in fact, most of them you can find only at healthy options. and you know what that store is all about - an option for those who have options - money-wise. of course, the eggs (love 'em), and the spuds (although i hear the local camote is better) and the balck beans as more affordable. except i don't like beans. any kind of beans. except when they're in hopia. or halo-halo. which makes it a weight gain food instead of weight loss. oh well, whatever. if you wanna lose weight, you'll find ways.
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