Trimming the Fat!

Guidelines for a healthier body and a happier you!

With the Summer fast approaching, we tend to take a longer, harder, look at ourselves in the mirror.  Some of us are satisfied with our general physique, while others will see various areas that might need a little refining, and feel the need to get rid of a few extra pounds.

The following general guidelines will help you work toward a healthier body and a happier you!

Calorie Deficit

Many commercial diets toot their own horns as having the right strategy to shed unwanted weight; however, while most do provide initial results, most also fail to provide the long-term results needed to help keep the weight off.  Following are two very important points to keep in mind:

1. Your body must burn more calories than it is taking in to lose weight.
2. One pound of fat equals 3,500 calories, so if you want to lose 1 pound per week, you need to average a caloric deficit of 500 calories per day.

NO! You do not have to run on the treadmill faster than the speed of light until your legs buckle (or you end up somewhere in the Twilight Zone) to burn the 3,500 calories to lose a pound. You will however, need to combine increased activity with changes to your diet/meal plan.

Going nowhere fast?  Re-evaluate your workouts, and achieve success! 

Basal Metabolic Rate and Calories Burned in a Day

To manage your weight, you need to know the number of calories you consume and the number of calories you burn. Your body has what is referred to as basal metabolic rate (BMR), which is the amount of calories you burn at rest in order to survive. Your BMR accounts for approximately 60 to 75% of all the calories you burn in a day. Yes—even while you are sleeping, your body continues to burn a small amount of calories.

Once you’ve determined your daily caloric needs, it’s time to set a realistic weight loss goal of 1-2 pounds per week and also calculate how many calories you need to eliminate your unwanted weight.
BE REALISTIC! Set a goal you can achieve. Crash diets and extreme workouts are not the way to do this. Work within your lifestyle and time constraints. Moderate changes will yield great results, and if done correctly, permanent positive lifestyle changes.

What to Eat

Managing your weight is easier than you might imagine. There is no need to spend hours planning your diet. Just follow several simple guidelines and keep the calorie deficit in mind.

You are what you eat. Choose to eat healthy.

• Reduce your portion sizes by 10 to 15% each time you prepare or order a meal.
• Eat smaller meals more frequently throughout the day and avoid skipping breakfast.
• Consume a variety of fruits and vegetables, whole grains, and non-fat or low-fat dairy products to get the nutrients your body needs.
• Aim for two or three servings of dairy products daily (e.g., milk, cheeses, yogurt).
• Select low-fat foods and avoid trans fats. Limit your total fat intake to 20 to 35% of daily calories, with no more than 7% of your total calories coming from saturated fats.
• Avoid eating too many salty foods.
• Limit alcohol beverage intake.

Cardio: Burn the Right Fuel

Research shows that lower-intensity exercise uses a larger percentage of fat as fuel compared to higher-intensity exercise. However, it does not burn as many calories as higher-intensity exercise and, consequently will not result in as much body weight or fat loss. Therefore, gradually increase the intensity to increase your caloric deficit while continuing to burn fats. Higher-intensity exercise also has a greater impact on keeping your metabolism elevated after your workout, which keeps your body burning calories, thereby allowing you to eliminate a few more calories. REMINDER! Always check with your doctor before starting any exercise program, and choose the intensity that is appropriate for your current health and physical capabilities.

Burn More Fat by Increasing Muscle

Strength training offers numerous health benefits, including an increase in the number of calories burned. Muscle tissue burns more calories than fat tissue, and building muscles utilizes a lot of energy. As you increase the amount of muscle you have, you will also increase your resting metabolic rate.

Build muscle ...Burn calories even when sleeping!

To prevent injury and develop consistency, it is suggested that you start off with one to two sets of 12 to 15 repetitions for all major muscle groups. ~Sharon Gayle

Notice: This article is for your reference only. Please consult with you Physician prior to starting any exercise program.
Additional Reference Source: ACE-American Counsel on Exercise
Photographs: Courtesy of MSTemplates

Chest Exercise - Decline Push-Up: Off Bench (Inter./Adv.)

Primary Muscle Group: Chest
Secondary: Triceps

Breathe, Control, Concentrate on Form.

1. With feet on bench, chest a few inches from floor, push up until arms are straight.
2. Be sure that you are hands to the sides but in line with your shoulders.
3. Do not allow your midsection to sink. Come down slowly as you concentrate on keeping your core tight, and body aligned during both the up and down phase.
4. Push up slowly and repeat.    

Suggestion: Perform 3 sets. Complete 8 to 12 repetitions. ~SG.

Mediterranean Tuna Antipasto Salad

A tasty, refreshing, no guilt meal!

• 1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed
• 2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note)
• 1 large red bell pepper, finely diced
• 1/2 cup finely chopped red onion
• 1/2 cup chopped fresh parsley, divided
• 4 teaspoons capers, rinsed
• 1 1/2 teaspoons finely chopped fresh rosemary
• 1/2 cup lemon juice, divided
• 4 tablespoons extra-virgin olive oil, divided
• Freshly ground pepper, to taste
• 1/4 teaspoon salt
• 8 cups mixed salad greens

Preparation:

1. Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl.
2. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl.
3. Add salad greens; toss to coat.
4. Divide the greens among 4 plates.
5. Top each with the tuna salad.

Nutrition:

Prunes …don’t let their looks fool you!

What Prunes lack in looks they most definitely make-up for in nutritional benefits; so don’t let their wrinkled exterior deter you from adding them to your meals. If not daily; perhaps, every few weeks.

It’s quite amazing just how beneficial adding them to your daily diet would be and did you know that Prunes have more Potassium than 1 - Banana?

Starting it's life out as a plum, the prune is truly a majestic fruit. Weight for weight, they're by far on of the richest food source of protective antioxidants providing a massive boost to natural resistance and vitality! (See Prunes at the ORAC* listing below)

Health Benefits of Prunes:

• Prunes contains large amounts of fibers and sorbitol a stool loosening sugar
• Prunes helps to slow aging process of the brain and body
• Helps in cases of anemia
• Prunes are excellent for increasing one's vitality
• It helps in normal blood circulation
• It is a good remedy for sore throat
• It can help prevent cancer because of its high beta-carotene content

Nutritive Values of Prunes : Per 100 gm.

• Vitamin A : 1,890 I.U.
• Vitamin B : Thiamine .10 mg.
• Riboflavin : .16 mg.
• Niacin : 1.7 mg.
• Vitamin C : 3 mg.
• Calcium : 11 mg.
• Iron : .7 mg.
• Phosphorus : 85 mg.
• Potassium : 810 mg.
• Fat : .6 gm.
• Carbohydrates : 71 gm.
• Protein : 2.3 gm.
• Calories : 268

From a nutritional standpoint, prunes stand out as being an unusually good source of Vitamin A. In fact, a serving of prunes provides almost a quarter of your daily requirement of this important vitamin. Although a bit high in natural sugar, prunes are relatively low in calories at about twenty (20) calories per prune. It's best to eat whole prunes rather than prune juice to get the benefits of the fiber. Prune juice is also relatively high in calories and sugar at 180 calories per cup.

Article Source:  Hubpages

ORACValues.com is a comprehensive database of foods and their antioxidant levels.

For more on the benefits of Prunes click on the links below:
Prunes Deserve More Respect…  Source: AssociatedContent.com
Prunes can help with Osteoporosis.  Source: Antioxidantsguide.com

FOREARMS

Wrist Curl: Kneeling - Reverse Grip (Barbell)

Correct Form:

1. Using reverse grip, extend wrists back as far as possible. 
2. Keep forearms in contact with bench.
3. keep your stomach tight to stabilize your lower back.

• Perform:    3 sets.
• Complete:  8-12 repetitions.
• Weekly:     1x per wk.

Your ability to perform any and every upper body exercise, hinges on the strength of your arms and wrists. Generally, more attention is given to the Biceps and Triceps; however, forearms and wrists need to be given equal attention to perform your upper body exercises efficiently.  To fully work and define your upper arms, forearms strength and wrist stability, is essential!

In a nutshell, don't ignore the small body-parts, as body-parts work in tandem with each other. ~SG.

Medicine Ball Exercise

PARTNER DRILL - Sit-Up / Ball Toss

General Guidelines

1. Lie on back holding a 3 kg* ball pound ball beyond head.
   Interlock ankles. Perform a sit-up and toss ball.
2. Partner performs sit-up and tosses ball back.
3. Repeat 12-15 times (each) per set.  Rest 30-seconds after set.
4. Do 4-sets per session.

* 3 kg is considered a good general purpose ball.

Suggestion

Why not consider this exercise when you're outside at the park with friends?  You could pair-up, do 2-sets; take a 30-second break;  switch partners and repeat. Have fun while getting a quick abdominal workout. ~SG.

Plateaus Help to Gauge your Progress.

Over time, as your body adapts to the intensity and energy required to get through your exercise routine, you may arrive at a state of "Plateau". To Plateau means: You have become efficient at getting through your routine, "efficient" meaning that your body will begin to burn less calories when you do the same activities. You have become stronger and fitter, thus, running 2-miles or, climbing 3-flights of stairs, is not as difficult as it was in the past. The only way to move beyond this plateau would be to change you workout, the intensity, time, or the routine itself.

Plateaus indicate progress ...a milestone!

How to continue making progress:

Intensity: Is how hard you workout. Changing the intensity is simple. Instead of running level on the treadmill, you might try setting it to an incline. However, if you do not feel ready for this, consider running a faster mile.

If your pace is a 9-minute mile, try your best to improve it. This way you will be able to run longer than a mile in 9-minutes and burn more calories. Note however, that running a faster mile alone may not increase your calorie expenditure.

Time: Is how long you work out. You can break your body’s improved efficiency by cycling longer. Instead of cycling for 1-mile, consider gradually increasing your endurance by adding an additional half-mile, or perhaps a mile every week.  The time you add would be dependent on the amount of time you can dedicate to your workout. Add what you are comfortable with. For you it may be ½ a mile; for others it may be 1.5 miles. Either way, in time, you should see positive change.

A Goal Achieved!

Be happy and try to view each plateau as a goal achieved!  With this in mind, you should not try to prevent the plateau as it helps to gauge your progress. The key is to know when you have arrived at a plateau, and how best to move beyond it.

You've achieved a goal!

IMPORTANT:  Dependent upon the frequency/amount of days you workout, the type, order, and intensity of your workout; you may need to change your routine every 4-6 weeks or so. If you are performing your workouts correctly, your body naturally gets used to what you’ve been doing, and eventually will not be (as) effective in meeting your goals, if it doesn't change.

Oftentimes, what’s needed is as simple as changing the order of your workout, as well as using different machines and weights.

SUGGESTION:  If you find that you’re having a difficult time giving up a routine; get rid of it all together!!! You’ve gotten so used to it that your mind and body fear the unknown, and the work you’ll have to put into something new. Keep in mind that when you do not change your routine as needed, you might find your workouts boring. "Boring" combined with a lack of additional progress due to a plateau, will almost definitely make you stop working out altogether. We do not want that!  Fear not - choose to renew your goals, change your routine and start fresh! ~SG

Merriam Webster Dictionary: Definition of "Plateau"

FOREARMS - Wrist Curl

Kneeling / Single Arm (Dumbbell)

This exercise will strengthen your forearm and your grip, allowing you to better achieve your upper body workouts, and providing you with more confident-functionality* and mobility.

 Directions and Form:

1. Holding forearm stationary with other hand, flex wrist up as far as possible.
2. Relax your upper body and focus on your forearm.
3. Do 3-sets. Complete 8-10 repetitions. 1-2x weekly.

Note: Use a light but challenging weight. The emphasis here is building strength and endurance in perhaps, the most neglected body-part, as opposed to building muscles.

*This is my personal term for being self-assured that you can securely grip, carry, hold on to, or push a particular item. ~SG.

A Little Imagination!

You don't mind traveling for business, though it can be draining; however, like most of us, you do mind when it interferes with your ability to work out. On those occasions when you're in your hotel room and wishing that you had access to a gym, fret not! Though your hotel might be lacking a few essential amenities, with a a little imagination you can make your room and the hotel grounds work for you.

There are a myriad of ways that you can put this small space to good use.  Below are a few tips to get you started.

1. Be realistic. Keep It Simple!  Due to the change in venue, you probably won't be able to fit in your normal daily/weekly workouts and that's okay.  Expect them to be shorter at about 50-60%; however, if you can do more, please do.  To make up for the shorter time-frame, stick to the basics but crank-up the intensity for a change of pace. 
2. Get Creative. Sofas, chairs, suitcases, the bed, and even an ironing board can all be used as equipment. Think outside the box and you’ll find you have unlimited options.                   
3. Jogging (in place if necessary). However, if your work schedule permits, walking and running are great ways to explore the city.  If you like to run, consider getting the details on the surrounding areas so that you can plan accordingly and be prepared when you get there.
4. Use the halls. Speed-walk up and down the hotel halls (ignore the stares of other guests); and for intensity, run up a flight of stairs and back down between hallway laps.
5. Get wet. Try a pool workout or swim laps.
6. Skip rope.  Most hotels are built solid and soundproof; so use a jump rope in your hotel room; the hotel's fitness room, or if you need air, at the edge of the parking area.  Be safe! Do this in the day time and where you are visible! 
7. Do jumping jacks. Try a few sets right in your room in between jumping rope! :-}
8. March in place. When marching, bring your knees high and pump your arms to increase calorie expenditure.
9. Aerobics Video. Bring an exercise video or DVD from home, or see what the hotel cable has free.  Do your best to keep up with the routine with good form.
10. Use resistance bands (tubing). These bands offer weight-like resistance of varying intensities when you pull on them. You can use resistance tubing in your travel workout to build strength in nearly any muscle group.  The bands take up very little space, yet they can provide you with an entire upper and lower body workout routine.
11. Use your own body weight. Try push-ups or dips using the edge of a chair with feet safely planted on the ground, abdominal crunches, free-form squats, etc. For those of you who simply must go hard-core with pull-ups, chin-ups, etc. you can purchase a compact portable chin-up/pull-up bar.  Made to attach to a door-frame or positioned within the doorway; they are lightweight, extremely durable, and quite inexpensive.
12. Test it.  If you are serious about your workouts, you might want to test out a routine in you home prior to traveling.   This will help you to prevent any frustration that might occur, which could lead to your skipping the workout altogether.
13. Prepare snacks.  Pack some healthy snacks for lengthy car travel so that you don’ have to eat at the fast food restaurants and convenience shops along the way.

Stick to Your Routine!

Whatever time you normally work out, try to exercise at the same time when you travel. Maintaining your normal routine will help to keep you committed to getting it done in addition to reducing the stress of business travel in general.

If jet lag or extreme schedule changes leave you exhausted, don’t beat yourself up.  A day or two off will not hurt you. Allow your body to adjust, and get back to the business of working out as soon as you are able.

Travel Workout Essentials: 

• Athletic Shoes
• Exercise Clothing
• Swimsuit
• Jump Rope
• Resistance Tubing
• Tennis Racket
• Music and headphones
• Exercise Video of DVD
• Weightlifting Gloves
• Water Bottle

On a positive note! At least during your hotel room workouts, you won’t have any wait-time for machines.  You’ll be focused and move smoothly through your routine! ~SG.

For a personalized Travel Workout Plan that meets your individual needs, call me at: 212.947-7111 x290 to sign-up for one of my affordable workout programs.