tag:blogger.com,1999:blog-65619107648824185322024-02-21T03:00:30.831-08:00Lose Weight, Get Stronger and Gain ConfidenceLifestyle change and weight loss through heavy weight lifting. Join me in my daily struggles and triumphs as I continue to lose weight, get stronger and gain confidence.Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.comBlogger61125tag:blogger.com,1999:blog-6561910764882418532.post-77694202205821821362014-04-11T09:26:00.000-07:002014-04-11T09:26:12.074-07:00Walmart Aims to Make Organic Foods More Affordable<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbdhXCTLICVhga1QxJ1qGeASgZYTC29qKMxbN_B1wb8UmohLEmYtkynnAPIwbyEaloRByRwEDEcmsZUe65qYGlc_WbdCLIgz8ZGmJ7Rv-JTgApmD1LWGBJHJ0eht4EQvjj0Tiz2yjI1Rft/s1600/Walmart+Aims+to+Make+Organic+Foods+More+Affordable.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbdhXCTLICVhga1QxJ1qGeASgZYTC29qKMxbN_B1wb8UmohLEmYtkynnAPIwbyEaloRByRwEDEcmsZUe65qYGlc_WbdCLIgz8ZGmJ7Rv-JTgApmD1LWGBJHJ0eht4EQvjj0Tiz2yjI1Rft/s1600/Walmart+Aims+to+Make+Organic+Foods+More+Affordable.jpg" height="298" width="640" /></a></div>
<div style="margin-bottom: 0in;">
The high cost of organic foods has been
the top reason for consumers not purchasing them. They won't have
that excuse anymore, however. Walmart shoppers will soon have more
choices when it comes to healthy food at budget prices. The grocery
giant is aiming to make organic foods more affordable for
budget-conscious buyers.
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They have teamed up with Wild Oats to
sell packaged organic foods at approximately 25 percent less than the
average cost of organic foods. They are able to use their buying
power to secure lower prices. Walmart found that a whopping 91
percent of their customers would consider buying organic products if
they were easier to afford.</div>
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<div style="margin-bottom: 0in;">
Wild Oats, who previously offered
products through Whole Foods, is relaunching with a line of organics
exclusive to Walmart. Canned goods and spices are among the products
expected to hit their shelves soon. They are expected to be available
in Walmart stores in Chicago by the end of April, with nationwide
availability soon after.</div>
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Walmart is expanding it's line of
organic product line to meet the growing demand. Consumers want
healthier food option, free of dyes, additives, pesticides and other
toxins. The latest data, according to the Organic Trade Association,
is from 2012 and shows that annual organic sales in the U.S. reached
$31.5 billion. That number continues to grow. There is an increased
interest in non-GMO foods and Walmart hopes to cater to that, not
only by partnering with Wild Oaks, but by also grouping all organic
items together for easier access.
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The partnership between Walmart and
Wild Oats could be a game changer for the industry. They are seeking
to eliminate the middle men in order to cut prices. They are changing
the way organics are grown and sold. Other supermarkets may have to
find alternatives, as well, in order to lower prices on organic foods
in order to remain competitive. Target has already announced it's
plan for a Simply Balanced organic and natural product line.
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After experiencing a recent slump in sales,
Walmart is hoping to make up the difference by rolling out the new
line of organic products at a reduced cost. The new product line,
Wild Oats Marketplace Organic, follows USDA guidelines and is
certified organic. Wild Oats will not be selling their organic
products exclusively to Walmart, but together, the companies aim to
offer organics at an affordable price.</div>
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<div style="margin-bottom: 0in;">
Sources:</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
<a href="http://articles.chicagotribune.com/2014-04-10/business/ct-walmart-organic-wildoats-0410-biz-20140410_1_wild-oats-organic-groceries-plum-organics/2" target="_blank">Chicago Tribune </a></div>
<div style="margin-bottom: 0in;">
<a href="http://blogs.marketwatch.com/behindthestorefront/2014/04/10/wal-mart-wild-oats-team-up-to-disrupt-organic-food-industry/" target="_blank">Market Watch</a></div>
<div style="margin-bottom: 0in;">
<a href="http://www.foxnews.com/leisure/2014/04/10/wal-mart-teams-up-with-wild-oats-to-sell-lower-priced-organic-food-offering/" target="_blank">Fox News</a></div>
Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.com0tag:blogger.com,1999:blog-6561910764882418532.post-19250072469360225022014-04-08T18:31:00.001-07:002014-04-08T18:31:43.034-07:00How GMOs Contribute to Weight Gain<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq3rRlVnJigErdi1cs6RFYsFV3wYBg2dqVj5gtcO__2SB6oVFxT0FpW1JQFbvf5GTIpzM8pHOfAj8e-kQ82uMVNWWqYLRbTKMKZ77nzcMxtMDms0Z-wwCGuKD4uiV5jzh1CfDOPPub_SqP/s1600/How+GMOs+Contribute+to+Weight+Gain.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq3rRlVnJigErdi1cs6RFYsFV3wYBg2dqVj5gtcO__2SB6oVFxT0FpW1JQFbvf5GTIpzM8pHOfAj8e-kQ82uMVNWWqYLRbTKMKZ77nzcMxtMDms0Z-wwCGuKD4uiV5jzh1CfDOPPub_SqP/s1600/How+GMOs+Contribute+to+Weight+Gain.jpg" height="424" width="640" /></a></div>
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As the obesity rates continue to rise,
one has to question why people continue to gain weight, despite the
information available for better nutrition and a healthier lifestyle.
One study points the finger towards genetically modified organisms
(GMOs.)</div>
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Modified foods have quickly become the
norm. In an effort to make foods resistant to pesticides and give
them a longer shelf life, they have been modified and chemically
engineered. Little research has been done on GMOs at this point and
two studies that were done were later withdrawn. The FDA states that
there are no known side effects to consuming GMOs, but health
advocates and GMO-free organizations insist that there are side
effect from consuming these foods and they should be avoided at all
costs.</div>
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According to the results of the
Norwegian School of Veterinary Science, the reason why people are
gaining weight may now be attributed to GMOs. With fewer nutrients
that their organic counterparts, and chemicals and additives which
have unknown side effects, they certainly can't help people lose
weight.
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The 90-day rat study found that rodents
given GMO corn progressively ate ore and grew fatter. They gained
more weight than the rats who were fed a GMO-free diet. A similar
experiment was conducted on salmon and the results were the same. The
salmon who were fed GMOs gained weight faster, consumed more food
overall and had difficulty digesting protein.</div>
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How does this relate to people gaining
weight? The same principle applies. Eating GMOs causes a change in
metabolism that causes people to eat more and put on more weight.
What makes it harder is that nearly all processed foods contain these
modified foods. Many products contain modified grains, high fructose
corn syrup and milk treated with antibiotics. Even fruits and
vegetables that one might assume are healthier alternatives are
treated with harmful pesticides.</div>
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The research points to the idea that
organically grown produce and GMO-free products are the only healthy
alternatives. People have found that by eliminating GMOs from their
diet, they are able to lose weight and regain their health. Though
GMO labels are needed and the genetically modified foods have not
been banned in the U.S., they have been banned in other countries and
they can contribute to weight gain, among other health problems.</div>
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<br /></div>
<div style="margin-bottom: 0in;">
Sources:</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
<a href="http://www.prevention.com/food/healthy-eating-tips/gmo-foods-linked-weight-gain" target="_blank">Prevention </a></div>
<div style="margin-bottom: 0in;">
<a href="http://www.organicconsumers.org/articles/article_26209.cfm" target="_blank">Organic Consumer's Association</a></div>
<div style="margin-bottom: 0in;">
<a href="http://www.dietsinreview.com/diet_column/07/are-gmos-making-you-fat/" target="_blank">Diets in Review</a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm7wWWZrc6GmC9vfJVJN1xJAc6lMVXxYsX3vjmiYdeh04cyvdGYRu0rJlcN-ck7NssQ8Gh0BIEJBQTAvYik7OqUGlLUuVZpin6mLG1zVgQd9kmEo1QzarTee5OHktyQY86Knd_zht59RR-/s1600/How+GMOs+Contribute+to+Weight+Gain.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br /></a></div>
<br />Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.com0tag:blogger.com,1999:blog-6561910764882418532.post-33305242189212546422014-04-05T11:37:00.002-07:002014-04-05T11:37:47.061-07:00The Pros and Cons of Group Training<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwsVTQcXWxQWL0CUZGdv1yDgQal_TLsDPfRWt4-oUs9iHxikj5wh9kU2Y6joMi2yhEZW3HfQTHNnU3embbhyphenhyphen0sNdJsNKC7NIMRQ3T3pGGe9F7Msq8obllmp5-74JETiB-6oV4H-fIrSXpP/s1600/The+Pros+and+Cons+of+Group+Training.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwsVTQcXWxQWL0CUZGdv1yDgQal_TLsDPfRWt4-oUs9iHxikj5wh9kU2Y6joMi2yhEZW3HfQTHNnU3embbhyphenhyphen0sNdJsNKC7NIMRQ3T3pGGe9F7Msq8obllmp5-74JETiB-6oV4H-fIrSXpP/s1600/The+Pros+and+Cons+of+Group+Training.jpg" height="424" width="640" /></a></div>
<div style="margin-bottom: 0in;">
Many gyms and trainers offer a group
training option. There are pros and cons to this type of training. It
changes the dynamics. Working out on your own may be effective at
first, but enlisting a trainer can boost your results. Factor in
group training and you have a whole other element of competition. But
is competition always a good thing?</div>
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Group training is beneficial in more
ways than one. The first reason you might consider it is that it is
cheaper than one-on-one sessions with a trainer, making it a more
affordable option. It allows you to learn from each other. Watching
someone else in the group perform the same exercises give you a
chance to critique them and work on perfecting your own form.
Likewise, they can help spot you and study your training methods to
ensure you are doing the exercises correctly. Others in the group
might offer up new ways of doing things or ask questions that you
didn't think to ask. They may also become a friend and supporter in
your weight loss journey.
</div>
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Being competitive within the group
training sessions can have its pro and cons. It can push you to new
levels and increase your drive to lift more weight and lose more
weight on the scale. It's only when the competitive drive takes over
when it can cause a problem. Don't take it as an opportunity to show
the others up. Also, don't take competing against the others so
seriously that you would risk getting injured to prove you are
stronger or faster than them.</div>
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A little healthy competition is a good
thing, but be careful not to let your competitive nature take over
the situation to the point that all you care about is one-upping the
others your train with. Every one has different abilities, strengths
and weaknesses. Doing your personal best and only comparing your
progress from where you were in the past is the healthiest approach
to working out in a group setting.</div>
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If you choose to train in a group
setting, weight the pros and cons. Keep your initial goals in mind
throughout the training sessions. If you joined in order to lose
weight, increase your stamina, improve your health or bulk up, then
focus on those goals and not what everyone else is able or unable to
accomplish through the group training sessions.</div>
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<br /></div>
<div style="margin-bottom: 0in;">
Sources:</div>
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<br /></div>
<div style="margin-bottom: 0in;">
<a href="http://www.acsm.org/access-public-information/articles/2012/01/20/benefits-of-group-exercise" target="_blank">ACSM </a></div>
<div style="margin-bottom: 0in;">
<a href="http://www.stack.com/2014/04/04/competitive-exercise/" target="_blank">Stack Fitness</a></div>
Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.com0tag:blogger.com,1999:blog-6561910764882418532.post-87568409335414875362014-04-04T18:57:00.001-07:002014-04-04T18:57:30.001-07:00Exercise and Green Tea Could Boost Metabolism and Weight Loss, Study Says<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh54k3XBt8AU2c5y4dy6PEN1YvKq80v__GxyKq0jOq-5_fk-SkJGH5ZqvBSqA7bG2ET2TzzArwV7DFvaCrtajIuggTAvxWzwiZZ0ZJl_UzyqPCQCU_ip3twtPT4qfSKWWBs8U4icACRKajP/s1600/Exercise+and+Green+Tea+Good+for+Weight+Loss%252C+Study+Says.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh54k3XBt8AU2c5y4dy6PEN1YvKq80v__GxyKq0jOq-5_fk-SkJGH5ZqvBSqA7bG2ET2TzzArwV7DFvaCrtajIuggTAvxWzwiZZ0ZJl_UzyqPCQCU_ip3twtPT4qfSKWWBs8U4icACRKajP/s1600/Exercise+and+Green+Tea+Good+for+Weight+Loss%252C+Study+Says.jpg" height="360" width="640" /></a></div>
<div style="margin-bottom: 0in;">
<span style="font-weight: normal;">R</span>esearchers
in Penn State's College of Agricultural Sciences did a study on mice
and found that not only did their health improve, but their body
weight dropped when they were fed a high fat diet, had green tea and
got daily exercise. They believe that people following the same
habits would see positive weight loss results.</div>
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After 16 weeks, the mice had a 27.1
percent reduction in body mass. They also had positive improvements
in their overall health, including reduced insulin resistance and a
reduction in diabetic symptoms.</div>
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</div>
<div style="margin-bottom: 0in;">
According to lead author, Joshua
Lambert, it was the unique combination of exercise and green tea that
yielded positive weight loss results and health benefits. Mice who
either exercised daily, but did not take the green tea, or who were
given green tea, but did not participate in daily exercise, did not
experience the same results. “Green tea seems to modulate genes
related to energy metabolism, he said.”</div>
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<div style="margin-bottom: 0in;">
This confirms what the experts at <i>WebMD</i>
state about green tea. The website states that it not only helps with
metabolism to burn more fat, but it helps people who have lost weight
to keep it off.</div>
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<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCbBWxwHLQKLlASRrcCLLbSQzFMbQJ3aUgBLZZt1j3cDLlFQM1RUoSfmYB4CYRlzoqmgdHDi-CxAF_qRv0ISkuJqCvL2fCqeRKpW1vxMUSQKxSnNJ1JUlqZuSAbs5PT8vwd_o3rHvKZqjc/s1600/Green-Tea.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCbBWxwHLQKLlASRrcCLLbSQzFMbQJ3aUgBLZZt1j3cDLlFQM1RUoSfmYB4CYRlzoqmgdHDi-CxAF_qRv0ISkuJqCvL2fCqeRKpW1vxMUSQKxSnNJ1JUlqZuSAbs5PT8vwd_o3rHvKZqjc/s1600/Green-Tea.jpg" height="281" width="400" /></a></div>
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The equivalent amount of green tea for
humans to possibly receive the same health and weight loss benefits
is eight to ten cups per day. While that may seem like a lot, it can
be used in place of regular drinks, soda and other sugary drinks.</div>
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</div>
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Lambert acknowledges that until trials
are done on humans, however, there is no way of knowing how
beneficial the combination of exercise and green tea would have. He
can only estimate that people would have a similar reaction to the
mice and it would be good for their health, while promoting weight
loss.</div>
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<br /></div>
<div style="margin-bottom: 0in;">
Sources:</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
<a href="http://news.psu.edu/story/310179/2014/04/02/research/research-suggests-green-tea-exercise-boost-weight-loss-health" target="_blank">PSU.edu </a></div>
<div style="margin-bottom: 0in;">
<a href="http://www.webmd.com/food-recipes/features/health-benefits-of-green-tea" target="_blank">WebMD </a></div>
Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.com1tag:blogger.com,1999:blog-6561910764882418532.post-71275315055273014572014-04-04T12:32:00.000-07:002014-04-04T12:32:17.387-07:00Easing Back Into Weight Lifting After a Break
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyKQd1L45FLTjVWau4LIkzeN69_2FQfBEdppOzt-S_xWQ64_PdznHoKqacMoocFNigx3GIxexqshNEIpHNG_tdcKYcpTMiNNlGM3UZ_rckyNef2L2-XJGIFXvJQ7S7_AKwPnu0XlPWY_n2/s1600/Easing+Back+Into+Deadlifting.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyKQd1L45FLTjVWau4LIkzeN69_2FQfBEdppOzt-S_xWQ64_PdznHoKqacMoocFNigx3GIxexqshNEIpHNG_tdcKYcpTMiNNlGM3UZ_rckyNef2L2-XJGIFXvJQ7S7_AKwPnu0XlPWY_n2/s1600/Easing+Back+Into+Deadlifting.jpg" height="424" width="640" /></a></div>
<div style="margin-bottom: 0in;">
Taking a break from weight lifting may
be necessary at times, but when it is time to hit the gym again, it
is important to ease back into it. Time away from the gym,
intentionally or otherwise, can be a good thing for allowing the
muscles to rest and heal. </div>
<br /><div style="margin-bottom: 0in;">
Taking a break from weight training is
actually a necessity. The muscles tear during training and repair
during rest periods. What typically happens is that people do not
take sufficient rest periods between training and those muscles never
fully heal. Taking a week or two off every now and then can help the
body fully recover and help yield better results.</div>
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<br />
</div>
<div style="margin-bottom: 0in;">
In fact, a 2013 study published on the
<i>European Journal of Applied Physiology</i> studied 14 men who took a
three-week break from weight lifting after consistently training for
24 weeks and found that it had no detrimental effects on their
muscles. The research shows how short breaks do not tear down the
muscles.
</div>
<div style="margin-bottom: 0in;">
<br />
</div>
<div style="margin-bottom: 0in;">
Being gone from the gym over an
extended period of time, however, can slow muscle development and
cause them to break down. The muscles gradually weaken as the fat
rears its ugly head. Use this as motivation to turn things around and
get back into a weight training routine.</div>
<div style="margin-bottom: 0in;">
<br />
</div>
<div style="margin-bottom: 0in;">
Getting back into the swing of things
takes a little time and patience though. Don't expect to take weeks
or months off from the weight lifting routine and be able to jump
right back into it. There is such a thing as muscle memory, but it
can take as many as six weeks to get back into the heavy lifting if
more than a few weeks of training have been missed.</div>
<div style="margin-bottom: 0in;">
<br />
</div>
<div style="margin-bottom: 0in;">
Find a happy medium. Don't go back to
the beginning and grab a set of 10-pound dumbbells, but don't go for
the 400 pound deadlift either. Start at a weight that is comfortable,
yet mildly challenging and work up from there. Treat it much like you
did as a beginner. Find the weight of each exercise that you can do
at a rate of eight to 12 reps for four to six sets. The last few reps
should be difficult. If you have trouble getting five or six reps in,
however, it means you need to cut back a little until you are able to
rebuild your muscle.</div>
<div style="margin-bottom: 0in;">
<br />
</div>
<div style="margin-bottom: 0in;">
As you ease back into heavy weight
lifting and start training regularly again, you will notice faster
gains than you experienced before. Your body has already been
conditioned to do the work before and it is better able to handle the
challenge now.</div>
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<br /></div>
<div style="margin-bottom: 0in;">
Sources:</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
<a href="http://european%20journal%20of%20applied%20physiology/" target="_blank">European Journal of Applied Physiology</a></div>
<div style="margin-bottom: 0in;">
<a href="http://www.huffingtonpost.com/2014/04/04/rest-days_n_5085261.html?utm_hp_ref=healthy-living" target="_blank">Huffington Post</a> </div>
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<div style="margin-bottom: 0in;">
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Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.com0tag:blogger.com,1999:blog-6561910764882418532.post-17761230125359764062013-09-01T14:30:00.001-07:002014-04-04T12:52:49.328-07:00More Protein Needed to Protect Muscle Mass While Losing Weight<span id="goog_1376712276"></span><span id="goog_1376712277"></span><br />
Though the RDA recommends a specific
number of grams of protein per day based on your age and weight, some
diets call for a higher amount. As a powerlifter, I've been trained
to consume much higher
<br />
<div style="margin-bottom: 0in;">
limits of protein in order to lean out
while maintaining my strength. When I consumed lass protein, I could
feel the difference and my lifting suffered for it.</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
A recent study shows that it is
beneficial to double the RDA recommendation for protein in order to
lose weight and maintain your muscle mass. Losing muscle is a common
problem for dieters that often leads to muscle loss and slower
metabolism, which can actually halt weight loss progress or make you
gain weight.</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
According to <i>Healio</i>, the research
published in the <i>FASEB Journal</i> was based on a study on 39 people over
the course of 31 days. The first 10 days were an initial period for
the participants to adjust to the added protein and the following 21
days they followed a calorie restrictive diet, but those with double
the recommended protein has higher fat lose without compromising
their muscle mass. Furthermore, it showed that more than double the
recommendation showed no additional benefits.</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
Though the study was done on a small
scale, it confirms what some experts have been sharing with clients
for many years. Protein is essential for normal organ functioning, as
well as building the immune system to prevent illness and diseases.
It is also necessary in larger amounts when dieting so you don't burn
off existing muscle.</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
The key to losing weight while
increasing your protein intake is to choose lean meats, eggs, cottage
cheese, cheeses and yogurt. Avoid high fat meats, trim any excess fat
from meats and make sure the added protein is still within your total
calorie range.</div>
<div style="margin-bottom: 0in;">
<br />
Source:<br />
<br />
<a href="http://www.healio.com/orthotics-prosthetics/health-care-updates/news/online/%7B89b6eded-8733-4a31-9419-53c26ab2bd2a%7D/doubling-protein-intake-could-prevent-muscle-loss-during-dieting" target="_blank">Healio</a></div>
Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.com1tag:blogger.com,1999:blog-6561910764882418532.post-58523678489585097722013-05-01T13:07:00.000-07:002013-05-01T13:07:18.014-07:00Commitment to Fitness Even While Traveling<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4WDxO-GTfh24HQdY__DGE6NONAhXBfEKroo7q1OdfwvmTARJgUUAw5rpDXVxuAnz-UM_Ob5rqnh-_1zaSbdB7wd9nMaNscORryzTqNL-PlvQbWDLaBEuPYQX8eD6qi6VTlDJ0tGtW7RKR/s1600/Stay+Fit+While+Traveling.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4WDxO-GTfh24HQdY__DGE6NONAhXBfEKroo7q1OdfwvmTARJgUUAw5rpDXVxuAnz-UM_Ob5rqnh-_1zaSbdB7wd9nMaNscORryzTqNL-PlvQbWDLaBEuPYQX8eD6qi6VTlDJ0tGtW7RKR/s1600/Stay+Fit+While+Traveling.jpg" /></a></div>
<div align="left" class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: left;">
by Mike Manning</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Arial, sans-serif;"><span style="font-size: small;">Taking
a vacation or a business trip can provide enough temptation for
people to let go of their fitness habits. They may want to revel in
treats and fare from the location to which they travel. However,
while traveling away from home can be an occasion to sample the local
flavor, people are advised against abandoning their exercise regimens
altogether. People who believe that they cannot exercise while away
on vacation or business may be surprised to learn that they could
have ample opportunities to keep up their fitness and health. Before
they travel, travelers are encouraged to research their exercise
options that will be available to them at their hotel or airport.</span></span></span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times;"><span style="font-size: medium;"><br /></span></span></span><span style="color: black;"><span style="font-family: Arial, sans-serif;"><span style="font-size: small;">The
fact that airports now offer </span></span></span><u><a href="http://online.wsj.com/article/SB10001424052702303612804577530901183639984.html"><span style="font-family: Arial, sans-serif;"><span style="color: blue; font-size: small;">fitness
areas perplexes and amazes many people</span></span></a></u><span style="color: black;"><span style="font-family: Arial, sans-serif;"><span style="font-size: small;">.
In fact, airports in Minneapolis and San Francisco, as well as others
offer yoga rooms, workout lounges, and nature trails that travelers
can use while they await their flights. They do not have to waste
time in the bar or in a waiting area, snacking on vending machine
treats and drinking sodas. People can get in a quick workout and feel
better by the time their flight boards. </span></span></span>
</div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times;"><span style="font-size: medium;"><br /></span></span></span><span style="color: black;"><span style="font-family: Arial, sans-serif;"><span style="font-size: small;">Before
they leave home, travelers are encouraged to research hotels in the
city to which they will journey. People who are serious about
maintaining their fitness levels can use travel websites to locate
hotels that offer exercise rooms, as well as discover what types of
equipment can be utilized in these rooms. On a recent trip to Maui I
was able to stay at a hotel with a great fitness facility due to this
research. I looked through a list of </span></span></span><u><a href="http://www.gogobot.com/maui-hawaii--hotels"><span style="font-family: Arial, sans-serif;"><span style="color: blue; font-size: small;">Maui
hotels</span></span></a></u><span style="color: black;"><span style="font-family: Arial, sans-serif;"><span style="font-size: small;">
and could see which ones had a great gym that were still within my
budget.</span></span></span></div>
<div style="margin-bottom: 0in;">
<span style="color: black;"><span style="font-family: Times;"><span style="font-size: medium;"><br /></span></span></span><span style="color: black;"><span style="font-family: Arial, sans-serif;"><span style="font-size: small;">Aside
from working out, however, vacationers and business travelers can
compromise their fitness levels by eating the wrong foods while away
from home. Going to a new city is often exciting, especially when a
person is presented with treats and local fare that is not available
at home. While an occasional indulgence is not harmful, eating too
many indulgences can undermine a fit person’s weight. Many hotels
offer continental breakfast buffets on which fresh fruits can be
found. People also are encouraged to drink enough water to suppress
their appetites. Water will help people maintain their weights and
keep any hunger at bay.</span></span></span></div>
<div style="margin-bottom: 0in;">
</div>
<div style="margin-bottom: 0in;">
<em>Mike Manning is a guest blogger. Visit his fitness and healthy living blog for more tips: </em><a href="http://mikemanningmusings.blogspot.com/" target="_blank"><em>http://mikemanningmusings.<wbr></wbr>blogspot.com/</em></a>.<br />
</div>
<div style="margin-bottom: 0in;">
<br />
</div>
<br />Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.com0tag:blogger.com,1999:blog-6561910764882418532.post-15732959396416310412013-04-15T07:45:00.002-07:002013-04-15T07:45:53.230-07:00Set Fitness Goals, Not Weigh Loss Goals<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaUQzEWMg0Ta6Fy1SY-dOrGdCgjDzwrk2WrvQCxPX-CfeM31BhvT-FL-MKdnBsX7NIKKHAj5pAceaDjZKTMSjtIjNabD-dTm5G4Sed1k8oegbKH0ACZ8gbumwM5S1-o4QkWlP7G4iMMiUZ/s1600/ID-100132826.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaUQzEWMg0Ta6Fy1SY-dOrGdCgjDzwrk2WrvQCxPX-CfeM31BhvT-FL-MKdnBsX7NIKKHAj5pAceaDjZKTMSjtIjNabD-dTm5G4Sed1k8oegbKH0ACZ8gbumwM5S1-o4QkWlP7G4iMMiUZ/s320/ID-100132826.jpg" width="240" /></a></div>
<div style="margin-bottom: 0in;">
</div>
<div style="margin-bottom: 0in;">
<br />
</div>
<div style="margin-bottom: 0in;">
Often people who set out to lose weight
become so focused on the number on the scale and their weight loss
progress, or lack thereof, that it consumes their thinking. It can be
counter-productive because once you see that you have not lost weight
and the scale doesn't reflect all of the hard work you put in, you
end up getting off track and wonder why you even bother trying.</div>
<div style="margin-bottom: 0in;">
<br />
</div>
<div style="margin-bottom: 0in;">
It is this all-or-nothing thinking,
however, along with too much focus on your weight, that prevents you
from reaching your long term goals. Making a shift towards being fit
is a better way to track your progress while achieving weight loss as
a byproduct.</div>
<div style="margin-bottom: 0in;">
<br />
</div>
<div style="margin-bottom: 0in;">
Stop worrying about being skinny or
getting to a certain goal weight. Instead, focus on healthy living.
Start working out regularly and track your fitness. Don't be
discouraged if you can't do as much as you'd like at first. Determine
your current fitness level and set goals to improve on it. If you
start with a 20 minute mile, for example, work on gradually improving
that by walking faster, including intervals and eventually running
until you can cut that time in half.
</div>
<div style="margin-bottom: 0in;">
<br />
</div>
<div style="margin-bottom: 0in;">
Apply this concept across the board. If
you've never lifted weights or confine yourself to the circuit, it's
time to step it up and start working with free weights. Again, you
won't be able to start off benching or deadlifting huge amounts of
weight, but work at your own level and work on getting better each
week. Gage your progress by how many extra reps you can do or your
personal best record that you continually aim to beat.</div>
<div style="margin-bottom: 0in;">
<br />
</div>
<div style="margin-bottom: 0in;">
By focusing on your fitness level, you
will have track-able results that aren't as subjective as the scale.
You will improve your heart health, gain muscle, lose fat and reshape
your body. Losing weight is a side benefit from committing to
exercise, but as you gain muscle and your body transforms, it doesn't
always show up on the scale, so rely on other ways of judging your
progress, like how you feel, your energy level, how different your
clothes fit and how much more you are capable of.</div>
<div style="margin-bottom: 0in;">
<br />
</div>
<div style="margin-bottom: 0in;">
If you need help staying motivated,
think about hiring a personal trainer or sign up for a local event
like a 5K or a 10K race to train for. </div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
<i>Photo courtesy of Sara Nualpradid/ freedigitalphotos.net </i></div>
<br />Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.com0tag:blogger.com,1999:blog-6561910764882418532.post-35045936824414043012013-03-26T07:05:00.003-07:002013-03-26T07:06:28.848-07:00GMOs: Longer Lasting Foods, but at What Cost?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI-55eUdO3cRjacsbbtWWalnkvZW9simMwr4GnGVZg-MtAxYRwXianiD9XzfGfOSrBVg2NJvNljuATcFSolLnPGJw2zH7QLDAkNPzWHAw7m6__26JbpdCAxW-P7yUcewhWGh89xyy50eni/s1600/Genetically+Modified+Corn.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI-55eUdO3cRjacsbbtWWalnkvZW9simMwr4GnGVZg-MtAxYRwXianiD9XzfGfOSrBVg2NJvNljuATcFSolLnPGJw2zH7QLDAkNPzWHAw7m6__26JbpdCAxW-P7yUcewhWGh89xyy50eni/s1600/Genetically+Modified+Corn.jpg" /></a></div>
<div style="margin-bottom: 0in;">
</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
Years ago, fresh foods didn't last
long. A gallon of milk would be rotten within a week and fresh
produce would only last a few days to a week. Over time, however,
this has changed. A gallon of milk has an expiration date three weeks
to month from the purchase date and fruits can be left on the counter
for weeks and still look and taste fine.</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
If you are anything like me, you
thought these were positive advances in our food supply. I had never
given it much more thought or tried to find out the reason these
foods were lasting so much longer. I've recently stumbled upon the
answer: GMOs. You may think I've been living under a rock for not
knowing about genetically modified organisms in our food supply, but
the more people I discuss it with, the more I realize I was not alone
in not knowing.</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
According to the Center for Food
Safety, as much as 85% of corn grown in the US is GMO. Since corn is
used in so many processed foods, often under the name of <a href="http://suite101.com/article/how-high-fructose-corn-syrup-contributes-to-the-obesity-epidemic-a391462">high fructose corn syrup</a>, we are getting a heavy dose of GMOs on a daily
basis.</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
GMOs were introduced into the food
supply back in 1996. It is a process of splicing genes and using
biotechnology to create new versions of food in a lab environment. At
first glance it sounds interesting. They are able to add vitamin A to
rice to enhance its nutritional value and prevent apples from
browning, for example. But the real reason things are added to our
food is to prolonged shelf life and make crops resistant to damage.
They are able to withstand the use of more pesticides so less crops
are lost, but those same toxins are passed along to those who eat it.</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
It doesn't stop with produce either.
The majority of GMO soy products are fed to animals. Take a guess who
that is passed along to. Cows are injected with rBGH, a growth
hormone that allows then to produce more milk. It also causes them to
get frequent infections, so they are given antibiotics. Want to guess
who consumes all of that as well?</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
61 countries have either restricted or
banned the use of GMOs, but labeling GMO foods isn't even required in
the US. You have no way of knowing what you are really eating. The
risks of these genetically modified organisms is still unclear.
Studies have linked GMOs to allergies, obesity and toxin liver and
kidneys.
</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
The FDA has allowed this without any
health safety testing, leaving the determination up to the
manufacturer. Oddly enough, the former vice president of Monsanto
(the largest GMO manufacturer) was recently appointed as a senior
adviser for the FDA.</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
So what can you do about GMOs in your
food? Awareness is the first step. Support companies that are
non-GMO. When in doubt, look for the certified organic seal since
these products are monitored and strictly prohibit the use of GMOs.
also support the movement to have GMOs labeled so we know what is in
our food. </div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
Sources: </div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
www.gmoawareness.org</div>
<div style="margin-bottom: 0in;">
www.centerfrofoodsafety.com</div>
<div style="margin-bottom: 0in;">
nongmoproject.com</div>
<br />Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.com0tag:blogger.com,1999:blog-6561910764882418532.post-42124511237956083902013-03-06T15:20:00.001-08:002013-03-06T15:25:19.757-08:00Intermittent Fasting: Is It Right for Heavy Lifters<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRzXRVqfu3Guh7MoOaPECu2J_hg2K0ugdecfoYYg1pq6hYfXYGoDQ7jdRmjtMQ19ufdEJ8M7jK4M15m3BCeTRSSuzKlKCwt45Y55hpq8bWUOoL04whabKlQBTmB9s11NEPOd065Q0w3q3j/s1600/Fasting.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRzXRVqfu3Guh7MoOaPECu2J_hg2K0ugdecfoYYg1pq6hYfXYGoDQ7jdRmjtMQ19ufdEJ8M7jK4M15m3BCeTRSSuzKlKCwt45Y55hpq8bWUOoL04whabKlQBTmB9s11NEPOd065Q0w3q3j/s1600/Fasting.jpg" /></a></div>
<br />
<div style="margin-bottom: 0in;">
</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
Fasting isn't a new weight loss method,
but with several new books hitting the market, including The Fast
Diet by Dr. Michael Mosley, intermittent fasting is becoming the
hottest diet trend in 2013.</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
<b>So what is The Fast Diet? </b>
</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
Basically it's a diet plan with a 5:2
rule. You can eat whatever you want for 5 days and then fast for two
consecutive days. While some fasts don't include any food, this
particular plan allows for 500 calories for women and 600 calories
for men.
</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
There is some research that suggests
that intermittent fasting, along with the benefits of losing weight,
can relieve obesity-related diseases and prolong your life. The down
side are the side effects that include:</div>
<div style="margin-bottom: 0in;">
</div>
<ul>
<li><div style="margin-bottom: 0in;">
Sleeplessness</div>
</li>
<li><div style="margin-bottom: 0in;">
Bad breath</div>
</li>
<li><div style="margin-bottom: 0in;">
Anxiousness</div>
</li>
<li><div style="margin-bottom: 0in;">
Irritability</div>
</li>
<li><div style="margin-bottom: 0in;">
Dehydration</div>
</li>
<li><div style="margin-bottom: 0in;">
Dizziness</div>
</li>
<li><div style="margin-bottom: 0in;">
Weakness</div>
</li>
<li><div style="margin-bottom: 0in;">
Headaches</div>
</li>
<li><div style="margin-bottom: 0in;">
Mental confusion</div>
</li>
</ul>
<div style="margin-bottom: 0in;">
</div>
<div style="margin-bottom: 0in;">
<b>The Cons of Intermittent Fasting</b></div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
Not all experts agree that this is the
best way to lose weight. Fasting can cause muscle loss, slow down
your metabolism and put your body in a state of ketosis. Your body is
put through a lot of stress. It depletes your stored carbs and then
starts using your muscle and fat for energy. In any case, it is not
intended for long-term use.</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
Furthermore, fasting for two days can
cause feelings of deprivation which lead to overeating on the other
days. It can encourage binge eating and other food disorders. This
type of diet doesn't factor in the importance of micro and
macronutrients, hormone imbalances or insulin spikes. Dieters don't
learn the importance of healthy eating and continue to consume foods
that contribute to inflammation and disease.</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
When weight comes off easy in the
beginning, it's likely to be water weight. That kind of weight loss
can't be continued over time. The weight will come back on just as
easily.</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
<b>Is The Fast Diet Right for Lifters?</b></div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
The answer is different depending on
your goals. Some lifters find great success with intermittent
fasting. If you goal is to lean out, fasted workouts can be
beneficial. On the other hand, if you are lifting heavy to gain
strength or to gear up fro your next competition, fasting might not
be the best option.
</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
It is ideal to eat two hours before a
heavy training session and eat afterward for recovery. The Fast Diet
limits your calories to the point where this may be impossible.</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
The fasting diet also creates a lack of
energy and mental strength. If you experience some of the symptoms
listed above, that will also make it harder to perform at your best.
</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
Intermittent fasting can cause more
trouble than it's worth for people with health issues or unhealthy
eating habits. If you choose to follow The Fast Diet be sure to track
your progress and stop if you feel harmful side effects. Do what
works for you and don't just follow along with the latest fad diet.</div>
Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.com0tag:blogger.com,1999:blog-6561910764882418532.post-33471467794266053192013-03-03T14:20:00.003-08:002013-03-03T14:20:58.696-08:00Bet on Your Weight Loss and Win Big<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigSrZ04ZnYTmvOkXT203UqDqj3HOLU1bUY6nVJhtR6sJIRM64J-ZQvcKSUY941u7fwzrtgo_E95Sd4Kqe53ODHR11aHvJWonnciLOam5DGNGQfqgOS20mXExoPUu4YYhrCFIDwd_exI92-/s1600/Win+Money+by+Reaching+your+Weight+Loss+Goals.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigSrZ04ZnYTmvOkXT203UqDqj3HOLU1bUY6nVJhtR6sJIRM64J-ZQvcKSUY941u7fwzrtgo_E95Sd4Kqe53ODHR11aHvJWonnciLOam5DGNGQfqgOS20mXExoPUu4YYhrCFIDwd_exI92-/s320/Win+Money+by+Reaching+your+Weight+Loss+Goals.jpg" width="320" /></a></div>
<br />
<br />
<br />
<div style="margin-bottom: 0in;">
<br />
</div>
<div style="margin-bottom: 0in;">
How many times have you started a new
diet only to lose interest or lack the motivation to keep going?
Would making money from your weight loss encourage you to keep going?
Financial incentives give dieters a higher rate of success according
to a 2008 study published in the Journal of American Medical
Association.</div>
<div style="margin-bottom: 0in;">
<br />
</div>
<div style="margin-bottom: 0in;">
There are a handful of weight loss
challenge sites that help you place a bet and compete in a challenge
to win real money.</div>
<br /><a href="http://healthywage.com/">Healthywage.com</a> allows users to set
goals, do weekly check-ins and cash in on their efforts. The BMI
Challenge is for those with a BMI over 30. The goal is to achieve a
healthy goal with a BMI of 25 or less withing one year. The cost to
enter is $400 and the payout is $1000 if the goal is reached. Not
convinced that you can meet that goal in a year? Try the free
entrance into the challenge and receive $1000 if you achieve your
goal. Or enter the 10% challenge for $150. Meet your goal within six
months and double your money. According to their website, they've
paid out $430,100 to weight loss winners.<br />
<br /><a href="http://dietbet.com/">DietBet.com</a> is a 4-week social dieting
game in which you aim to lose 4% of your current body weight.
Everyone who reaches their goal splits the pot. Simply join a game or
create your own by choosing an initial opt-in price, picking open or
invitation only and choosing a start date.<br />
<br /><a href="http://stikk.com/">Stikk.com</a> allows users to make a
commitment contract based on a speicfic weight loss goal. Set the
goal, add a wager, choose a referee and solicit supporters. You earn
money by reaching your goal.<br /><br /><a href="http://fatbet.net/">FatBet.net</a> is a site where you can set
a realistic weight loss goal, set a wager and challenge others to a
FatBet to do chores, embarrassing things or donate to a charity.
<br />
<br /><a href="http://weightlossandwin.com/">WeightLossandWin.com</a> is a new site that
has 3-month competitions to do as an individual ($59) or family
($99.) Use the sites weight loss tool, networking and video diary to
stay on track. In the end, 8 members will be chosen and voted upon
based on their weight lost, documentation to prove it, body
measurements and more. The winner gets a cash prize starting at $200
and increasing by $250 with every additional 10 members that sign up.<div style="margin-bottom: 0in;">
<br />
</div>
<div style="margin-bottom: 0in;">
If you find it hard to stay motivated
to lose weight, these sites may be just the answer. The ability to
earn money for your efforts can be encouraging.
</div>
Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.com0tag:blogger.com,1999:blog-6561910764882418532.post-50153531372816307892012-10-04T13:50:00.001-07:002012-10-04T13:50:15.129-07:00Are Plus Size Women Good Role Models?The recent incident that occurred involving news anchor Jennifer Livingston from WKBT-TV in La Crosse, Wisconsin raises an interesting question. Are overweight women good role models? One viewer voiced his opinion to her in an email last week stating that she should rethink her responsibility as a role model due to size and unhealthy nature.<br />
<br />
What has been interesting is that her <a href="http://www.youtube.com/watch?v=zlWdGutfqJQ">on-air response</a> has been aired across the Web and while many have stood behind her and supported the stance she took, calling him a bully and dealing with that aspect of the problem, others have confirmed the viewer's statements by saying that she is not a good role model because of her weight.<br />
<br />
My thinking is that people are made up of so much more than just how they look. A woman's size does not define her. She may be the most giving person, loving mother, caring wife, intelligent woman, etc. Her body weight does not make her a bad role model. <br />
<br />
I have personally struggled with my weight my whole life. I have an emotional bond with food that I've been dealing with for many years. No one really knows the struggles I've been through or what attempts I've made at losing weight. I was chosen for a weight loss program a few years ago and have since become a competitive powerlifter.<br />
<br />
I am strong, confident, creative, caring, nurturing, loving, resilient, smart, helpful and would give friends and family the shirt off my back if they were in need. I think those things make me a good role model, regardless of how much I weigh. I have two boys who are aware that I struggle with my weight, but they also see that I never give up, I'm not afraid to try new things and I am more active and fit than many women who weight less than me. They are proud of who I am.<br />
<br />
I'm glad that this news anchor spoke up about this and used her platform to address the topic. I believe that she is a positive role model who won't stand for bullying and may help others stand up for themselves too. She may also, unintentionally, help overweight girls and women accept themselves and have the confidence to defend themselves when the need arises.<br />
<br />Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.com0tag:blogger.com,1999:blog-6561910764882418532.post-22998813957401620692012-09-16T12:47:00.001-07:002012-09-16T12:47:26.287-07:00Why Perfect Form is Critical to Long Term Weight Loss Goals
<br />
<div style="font-style: normal; font-weight: normal; orphans: 2; widows: 2;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: small;">Weight
loss doesn't happen overnight. It's a process that takes a lot of
time and dedication. All the dedication in the world won't help shed
pounds lose weight if a gym injury occurs, however. A common reason
for gym injuries is poor form. That's why using perfect form is
critical when it comes to lifting heavy weights.</span></span></span></div>
<div style="font-style: normal; font-weight: normal; orphans: 2; widows: 2;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2TEnQLy5usYCFJCmZhFYb20Ov_TtwLUuhf5o3tEAkjo-f6uNUU8IhDqKk_R2UMC9JX7rP7Si-lGleT8UWlP_aCPwnyqWM75_faB_WE4311W7ekCIE4aU7R135o6WmBncNp0J38Ac4E7aU/s1600/Weight+Training+Requires+Perfect+Form.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="221" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2TEnQLy5usYCFJCmZhFYb20Ov_TtwLUuhf5o3tEAkjo-f6uNUU8IhDqKk_R2UMC9JX7rP7Si-lGleT8UWlP_aCPwnyqWM75_faB_WE4311W7ekCIE4aU7R135o6WmBncNp0J38Ac4E7aU/s320/Weight+Training+Requires+Perfect+Form.jpg" width="320" /></a></div>
<div style="font-style: normal; font-weight: normal; orphans: 2; widows: 2;">
<br /></div>
<h3 class="western" style="font-style: normal; font-weight: normal; orphans: 2; widows: 2;">
<b><span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: small;">Why
Using the Perfect Form is so Important in Reaching Weight Loss Goals</span></span></span></b></h3>
<div style="font-style: normal; font-weight: normal; orphans: 2; widows: 2;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: small;">People
who have a lot of weight to lose are in it for the long haul and need
to make lifestyle changes that will stick. Working out at the right
intensity and using the perfect form can help reach weight loss
goals. Using incorrect form, however, can cause setbacks in weight
training and ultimately weight loss. Performing a deadlift exercise
with improper form, for example, can lead to lower back pain. Arching
or hunching, for example, is something to pay close attention to.
Analyze your form and adjust accordingly for better results.</span></span></span></div>
<div style="font-style: normal; font-weight: normal; orphans: 2; widows: 2;">
<br /></div>
<div style="font-style: normal; font-weight: normal; orphans: 2; widows: 2;">
<b><span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: small;">Avoid
Injuries by Using the Perfect Form During Workouts</span></span></span></b></div>
<div style="font-style: normal; font-weight: normal; orphans: 2; widows: 2;">
<br /></div>
<div style="font-style: normal; font-weight: normal; orphans: 2; widows: 2;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: small;">The
gym can be a danger zone for anyone who isn't familiar with or
properly trained on the equipment. It's important not only to know
how each machine works and how each exercise needs to be executed,
but also to know how much weight is safe to lift. Every person is
different and needs to lift the appropriate amount of weight to get
results without causing injuries.</span></span></span></div>
<div style="font-style: normal; font-weight: normal; orphans: 2; widows: 2;">
<br /></div>
<div style="font-style: normal; font-weight: normal; orphans: 2; widows: 2;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: small;">Aside
from tearing a bicep or seriously injuring your back, for example,
minor setbacks from the gym can include overdoing it or using poor
form. This can lead to undue soreness and minor aches and pains.
Though some muscle stiffness is normal, overdoing it or using
incorrect form can cause setbacks in your weight loss progress by
limiting the next workout session.</span></span></span></div>
<h3 class="western" style="font-style: normal; font-weight: normal; orphans: 2; widows: 2;">
<b><span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: small;">Tips
for Using the Perfect Form</span></span></span></b></h3>
<div style="font-style: normal; font-weight: normal; orphans: 2; widows: 2;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: small;">Perfecting
form during workouts prevents injuries and muscle soreness while
allowing the body to lose weight. Knowing the correct way to perform
each exercise is the first part, achieving and maintaining perform
form is the other half of the equation. </span></span></span></div>
<div style="font-style: normal; font-weight: normal; orphans: 2; widows: 2;">
</div>
<ul>
<li>
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: small;"><i>Target
the right muscles</i>. Cable rows, for example, are a back exercise, but
its required to use the arms, specifically the elbows, to pull back
with to get the perfect form. Pulling with the whole body changes the
effectiveness of the exercise.</span></span></span></li>
<li><span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;"><i>Practice
perfect posture</i>. Most exercises require standing tall with the knees
slightly bent, the back arched and the shoulders back, with the
exception of abdominal exercises. Maintaining the perfect posture
during each </span></span></span></span></span>exercise maximizes
weight loss efforts<span style="font-size: small;"> </span><span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: small;"><span style="font-style: normal;"><span style="font-weight: normal;">and
reduces risk for injury.</span></span></span></span></span></li>
<li>
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: small;"><i>Use
the correct amount of weight</i>. People who can only do a few reps of
each exercise aren't able to maximize their weight loss efforts.
Choose a weight that is challenging enough that the muscles burn, but
light enough that performing 10-15 repetitions is doable.</span></span></span></li>
<li>
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: small;"><i>Use
several body parts simultaneously</i>. Some exercises require the
combined effort from different body parts to achieve perfect form.
Full body exercises, like the clean and jerk, use legs muscles, abs,
shoulders and arms. If any given body part isn't putting forth enough
effort, the entire exercise is thrown off and is not as effective.</span></span></span></li>
<li>
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: small;"><i>Use
controlled motions</i>. Stay in control of the weight at all times. It is
especially important to use a smooth, controlled movement on the
negative part of each exercise. Quickly dropping the weights can
sometimes cause injuries. Swinging and jerking motions are not proper
form either and need to be avoided. A lighter weight is usually the
answer in this case.</span></span></span></li>
<li><span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: small;"><i>Warm
up and cool down your muscles</i>. Jumping right into the heart of an
exercise routine or leaving the gym without stretching out first can
lead to achy muscles or injuries. Its best do a light warm up before
you start and do some stretching exercises after your workout. This
will also increase your flexibility and help achieve the perfect
form.</span></span></span></li>
<li>
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: small;"><i>Avoid
training until failure</i>. It's difficult to have the perfect form on
each exercise when the muscles are already spent. Don't over-train
the muscles and push them to failure each time. Take a break between
exercises as well to avoid muscle fatigue.</span></span></span></li>
<li>
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: small;"><i>Practice
mental focus</i>. Focusing on the specific body part being exercised
helps get the perfect form and properly work the muscle.</span></span></span></li>
</ul>
<div style="font-style: normal; font-weight: normal; orphans: 2; widows: 2;">
<span style="color: black;"><span style="font-family: Times New Roman;"><span style="font-size: small;">Consult
a personal trainer to learn the correct form or critique the form
until demonstrating perfect form is no loner an issue. Preventing
injuring and doing each exercise the right way allows people to
properly work each muscle and improves their weight loss success.</span></span></span></div>
Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.com4tag:blogger.com,1999:blog-6561910764882418532.post-45167612712136167212012-08-28T09:45:00.003-07:002012-08-28T09:45:53.170-07:00Burn Fat Fast with a Kettlebell Workout<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUqjx8yYcNEvcKPcuHQvzMmNEY5qf2ervuARADm7eprUrYlFFobjVPQT2laIsFCu-l45DCn_dflliQSL36aHhtElzSUTE8dC8Si2oXvlCjHyzhAfnnfNzomZPwO4JH1dBiyBcKg0RCSrZO/s1600/kettlebells.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUqjx8yYcNEvcKPcuHQvzMmNEY5qf2ervuARADm7eprUrYlFFobjVPQT2laIsFCu-l45DCn_dflliQSL36aHhtElzSUTE8dC8Si2oXvlCjHyzhAfnnfNzomZPwO4JH1dBiyBcKg0RCSrZO/s1600/kettlebells.jpg" /></a></div>
<br /><div style="margin-bottom: 0in; orphans: 2; widows: 2;">
<br />
</div>
<div style="margin-bottom: 0in; orphans: 2; widows: 2;">
<span style="color: #222222;"><span style="font-family: Arial, Verdana, sans-serif;"><span style="font-size: x-small;"><span style="font-style: normal;"><span style="font-weight: normal;">I
forgot just how tough kettlebell workouts are. It had been a while
since I’ve trained with a kettlebell, but I quickly remembered why
I love and hat them at the same time. They are tough, but very effective. Kettlebells provide a total
body workout, really focusing on your hamstrings, glutes and
shoulders. Depending on the type of swing you do, they really can
work the whole body though.Don't think of them as just something bodybuilders use. Everyday people are using kettlebells to pump up their
workouts. These heavy balls offer functional training that helps burn
body fat fast.</span></span></span></span></span><br /><br /><strong><span style="color: #222222;"><span style="font-family: Arial, Verdana, sans-serif;"><span style="font-size: x-small;"><span style="font-style: normal;">What
are Kettlebells?</span></span></span></span></strong><br /><br />K<span style="color: #222222;"><span style="font-family: Arial, Verdana, sans-serif;"><span style="font-size: x-small;"><span style="font-style: normal;"><span style="font-weight: normal;">ettlebells
are heavy iron balls with a hook style handle on top. They are an
alternative to dumbbells. Discovered by Russians, athletes and
weightlifters have used them to train with for years, a s way to
build strength and burn more fat. They provider a natural range of
motion, which works to improve flexibility, increase aerobic
conditioning and help you develop strength. </span></span></span></span></span>
</div>
<div style="margin-bottom: 0in; orphans: 2; widows: 2;">
<br /><b>Using</b><strong><span style="color: #222222;"><span style="font-family: Arial, Verdana, sans-serif;"><span style="font-size: x-small;"><span style="font-style: normal;"><b>
</b></span></span></span></span></strong><strong><span style="color: #222222;"><span style="font-family: Arial, Verdana, sans-serif;"><span style="font-size: x-small;"><span style="font-style: normal;">Kettlebells</span></span></span></span></strong><br /><br /><span style="color: #222222;"><span style="font-family: Arial, Verdana, sans-serif;"><span style="font-size: x-small;"><span style="font-style: normal;"><span style="font-weight: normal;">Kettlebells
can be used alone or as a pair. They can be replace traditional
dumbbell moves or bar workouts. The complexity of the movement yields
better weight loss and fat burning results. Some kettlebell exercises
include shoulder presses, swings, deadlifts, rows and squats. The
best part about kettlebells is they allow for full body movements. It
takes several body parts working together to perform these exercises,
which makes them a powerful weight loss tool.</span></span></span></span></span><br /><br /><strong><span style="color: #222222;"><span style="font-family: Arial, Verdana, sans-serif;"><span style="font-size: x-small;"><span style="font-style: normal;">Lose
Weight Using Kettlebells</span></span></span></span></strong><br /><br />
</div>
<div style="margin-bottom: 0in; orphans: 2; widows: 2;">
<span style="color: #222222;"><span style="font-family: Arial, Verdana, sans-serif;"><span style="font-size: x-small;"><span style="font-style: normal;"><span style="font-weight: normal;">Rather
than spot training the biceps or the triceps, kettlebells combine
different body parts in each exercise to provide a full body workout.
They allow users to get stronger without bulking up. They also burn
fat fast because they improve aerobic conditioning. They proved the
best cardio workout, better than running or using an elliptical
machine, because they get the heart rate up fast. The real benefit is
the added strength training element that isn't present in other
cardio exercises.</span></span></span></span></span></div>
<div style="margin-bottom: 0in; orphans: 2; widows: 2;">
<br /><strong><span style="color: #222222;"><span style="font-family: Arial, Verdana, sans-serif;"><span style="font-size: x-small;"><span style="font-style: normal;">Getting
Started with Kettlebells</span></span></span></span></strong><br /><br /><span style="color: #222222;"><span style="font-family: Arial, Verdana, sans-serif;"><span style="font-size: x-small;"><span style="font-style: normal;"><span style="font-weight: normal;">Most
gyms carry a set of kettlebells these days. They can be somewhat
expensive to buy and are often sold by the pound, but you won't get a
solid workout or reap the benefits by using a 10 pound kettlebell. I
have trained with a 35-pound and a 56-pound kettlebell, depending on
the movements. I can use the higher weight for the swings, but use
the lighter one for the shoulder presses. Kettlebells alone are
enough to provide a solid workout with both cardio and resistance
training. Choose a kettlebell weight that is doable, yet challenging
to maximize the fat loss benefits.</span></span></span></span></span></div>
<div style="margin-bottom: 0in; orphans: 2; widows: 2;">
<br />
</div>
<div style="margin-bottom: 0in; orphans: 2; widows: 2;">
<span style="color: #222222;"><span style="font-family: Arial, Verdana, sans-serif;"><span style="font-size: x-small;"><span style="font-style: normal;"><span style="font-weight: normal;">Combining
kettlebell movements with other compound movements can give you one
heck of a workout. One routine I use is squats, followed by
kettlebells swings and overheads presses. While I am used to training
with heavy weight and squat and deadlift every week, this workout was
really a challenge for me.</span></span></span></span></span></div>
Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.com2tag:blogger.com,1999:blog-6561910764882418532.post-39287028168862036232012-08-21T15:11:00.003-07:002012-08-21T16:47:04.949-07:00Positive Effects of Weight Training<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6yfPytTNokV1q-hyMul7LjF9WwIoPMcrdg21TU2-iSm_SEPgbfnsKOCJQ6fhU68VLpkb5mqISraZKZ8M1aOP0pyA9YhPprio5VQB1AKWMOHYwAur3iT-uarMLRWMJFfstsKf2ZkuKrrl-/s1600/dumbbells.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6yfPytTNokV1q-hyMul7LjF9WwIoPMcrdg21TU2-iSm_SEPgbfnsKOCJQ6fhU68VLpkb5mqISraZKZ8M1aOP0pyA9YhPprio5VQB1AKWMOHYwAur3iT-uarMLRWMJFfstsKf2ZkuKrrl-/s1600/dumbbells.jpg" /></a></div>
<div style="margin-bottom: 0.2in; orphans: 2; widows: 2;">
<br /></div>
<div style="margin-bottom: 0.2in; orphans: 2; widows: 2;">
<span style="color: #222222;"><span style="font-family: Arial, Verdana, sans-serif;"><span style="font-size: x-small;"><span style="font-style: normal;"><span style="font-weight: normal;">Add
20 minutes weight training sessions,3 times a week to supercharge
your workout. Working out with weights is effective at burning fat
and calories, building muscle and reducing inches inches, especially
off the waist.</span></span></span></span></span><br />
<b><br /></b>
<b><span style="color: #222222;"><span style="font-family: Arial, Verdana, sans-serif;"><span style="font-size: x-small;"><span style="font-style: normal;">The
Positive Effects of Weight Training</span></span></span></span></b><br />
<br />
The h<span style="color: #222222;"><span style="font-family: Arial, Verdana, sans-serif;"><span style="font-size: x-small;"><span style="font-style: normal;"><span style="font-weight: normal;">ealing
of the stretched muscle is one things that makes weight training
so effective. When you do weight training, it is actually tearing the muscle tissue. It is the repair process that helps the muscle become stronger. The after burn is another reason it works so well at
burning fat. Long after you finish lifting weights, your body stays
in that fat burning mode. Muscles burn more calories than fat or
other body tissues. For each pound of muscle you add, you will burn
an additional 50 calories per day. While that might not seem like it
would make a big difference, it does add up. You can either allow
yourself extra food on your heavy training days or use the calorie
defect to lose weight faster. </span></span></span></span></span>
</div>
<div style="margin-bottom: 0.2in; orphans: 2; widows: 2;">
<span style="color: #222222;"><span style="font-family: Arial, Verdana, sans-serif;"><span style="font-size: x-small;"><span style="font-style: normal;"><span style="font-weight: normal;">The
more oxygen you take in, the more fat you will burn off, regardless
of the physical activity you choose. Why should you choose weight
training? The benefits are huge. You can lose more weight, reduce
your waist size, reduce your risk of obesity related illnesses,
reduce your risk of injury, improve your flexibility, better handle
everyday tasks, tighten your skin to prevent sagging from weight
loss, decrease your BMI, lower your cholesterol, improve your mood
and gain confidence.</span></span></span></span></span><br />
<br />
<b><span style="color: #222222;"><span style="font-family: Arial, Verdana, sans-serif;"><span style="font-size: x-small;"><span style="font-style: normal;">The
Problem with Weight Training</span></span></span></span></b><br />
<br />
Weight
<span style="color: #222222;"><span style="font-family: Arial, Verdana, sans-serif;"><span style="font-size: x-small;"><span style="font-style: normal;"><span style="font-weight: normal;">training
can't replace cardio. However, when you combine weight training and
cardio, the result is faster weight loss and more inches lost. Weight
training is a short-lived activity for some people because the
initial effect can be a weight gain while you add muscle and your
body adjusts to the new activity. You will likely see a difference in
how your clothes fit and the circumference of your waste, hips and
thighs, but the results will not show up on the scale right away and
that is how many people judge their weight loss success.</span></span></span></span></span><br />
<br />
<b><span style="color: #222222;"><span style="font-family: Arial, Verdana, sans-serif;"><span style="font-size: x-small;"><span style="font-style: normal;">Tips
for Effective Weight Training</span></span></span></span></b></div>
<div style="margin-bottom: 0.2in; orphans: 2; widows: 2;">
<b><span style="color: #222222;"><span style="font-family: Arial, Verdana, sans-serif;"><span style="font-size: x-small;"><span style="font-style: normal;"><span style="font-weight: normal;">If
you are a beginner, it's best to find a qualified trainer to show you
the ropes. Form is so important and learning to do the exercises
incorrectly can lead to injuries, if not ineffective training. </span></span></span></span></span></b><span style="color: #222222;"><span style="font-family: Arial, Verdana, sans-serif;"><span style="font-size: x-small;"><span style="font-style: normal;"><span style="font-weight: normal;">Always
skip a day between resistance workouts to allow muscles to repair
themselves. Warm up before resistance training and stretch afterward.
Use slow, rhythmic movements for best results. Jerking motions are
ineffective for training purposes. Increase your weights and
repetitions as they become easier to do. Work only large muscle
groups during your weight loss phase. These are the muscles that burn
the most fat and can easily be built up. Work smaller muscles to tone
and tighten your body once weight loss occurs.</span></span></span></span></span></div>
<div style="margin-bottom: 0.2in; orphans: 2; widows: 2;">
<span style="color: #222222;"><span style="font-family: Arial, Verdana, sans-serif;"><span style="font-size: x-small;"><span style="font-style: normal;"><span style="font-weight: normal;">Always
make your workout about quality over quantity to get effective weight
loss results. When done properly, weight training allows you to lose
inches fast to see results almost immediately and boost your
metabolism to burn more fat and calories every day.</span></span></span></span></span>
</div>
Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.com1tag:blogger.com,1999:blog-6561910764882418532.post-37197149850768874042012-08-11T13:33:00.001-07:002012-08-14T17:42:02.983-07:00Try Other Activities to Avoid Stress EatingWe all do it from time to time. We eat
because we are stressed. We have too much to do in too little time and we turn to food to soothe our emotions. Stress eating doesn't help you lose weight though. In fact, it only worsens the problem.<br />
<br />
<div style="margin-bottom: 0in;">
With today's busy lifestyles it is hard
to find the time to sit down for a nice meal, let alone prepare it.
Thinking about everything we cram into a single day and everything
left on your to-do list can lead to stress eating and therefore
expand your waistline instead of slimming it down. But with a little
effort, you can reduce stress and stop overeating.</div>
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<div style="margin-bottom: 0in;">
<div style="margin-bottom: 0in;">
<b>What is Stress Eating?</b></div>
<div style="margin-bottom: 0in;">
Stress eating occurs when we try to
solve problems or conflicts by eating. We try to soothe the pressure
we feel at work and resolve family conflict my crunching on chips and
having cheesecake melt in our mouths.</div>
<div style="margin-bottom: 0in;">
<br /></div>
<b>Why Do We Stress Eat?</b></div>
<div style="margin-bottom: 0in;">
Eating when you are stressed is just a
way of distracting yourself. You momentarily forget about the real
issue and you eat for pleasure and comfort. Of course it is only a
temporary solution and your problems are only worsened as a result of
overeating.</div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
<b>Why is it Bad to Eat When Under Stress?</b></div>
<div style="margin-bottom: 0in;">
Eating isn't bad, but it is important
to make careful food choices when following a weight loss plan.
Stress eating usually involves comfort foods, crunchy foods and
sweet. While these foods are fine in small quantities on occasion,
they aren't diet-friendly choices. </div>
<ul>
<li>It can slow your metabolism, making it
nearly impossible to lose weight.</li>
<li>You may experience mood swings and
fatigue.</li>
<li>You will store larger amounts of fat.</li>
<li>You will increase your cravings for
junk food.</li>
<li>You will take in more calories than
you burn.</li>
</ul>
<b>What are Some Alternatives to Stress
Eating?</b><br />
Try to find other activities ti avoid stress eating. The following is a list of alternatives to giving in to food to relieve the stress.<b><br /></b><br />
<ul>
<li>Keep plenty of healthy foods on hand
at home, at the office and in the car.</li>
<li>Drink plenty of water.</li>
<li>Find new activities to keep busy
while allowing yourself to relax.</li>
<li>Plan down time during the day.</li>
<li>Find support. Call or email a friend
when you are having a weak moment.</li>
<li>Don't forget about exercise, it's a
great way to relieve stress.</li>
<li>Focus on helping other people to forget about your own problems. </li>
</ul>
<div dir="LTR" id="article-body">
<div style="margin-bottom: 0in;">
Stress is a natural part of life and
it can't be stopped, but you can learn how to handle it so you don't
overeat and it does not interfere with your weight loss goals. It is important to find other ways to
distract yourself and deal with your stress. Having a coping
strategy in place will allow you to stay on track and lose weight.</div>
</div>
<div style="margin-bottom: 0in;">
<br /></div>
Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.com1tag:blogger.com,1999:blog-6561910764882418532.post-86126633728754160242012-08-05T16:49:00.002-07:002012-08-05T16:49:40.717-07:00Tips for Working Out on Hot Summer Days<br />
<div style="margin-bottom: 0in;">
</div>
<div style="margin-bottom: 0in;">
Just because the temperature outside is
95 and it feels like 110 when you factor in the humidity doesn't mean
it's a good day to skip your workout. You can ditch that excuse now
and use these tips to get you through a hot summer day and still burn
plenty of calories to keep your metabolism going.</div>
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<br /></div>
<div style="margin-bottom: 0in;">
<b>Tips on How To Beat the Heat and Burn
Calories Regardless of How Hot It Is Outside</b></div>
<div style="margin-bottom: 0in;">
<br /></div>
<div style="margin-bottom: 0in;">
Don't let the dog days of summer keep you from reaching your fitness and weight loss goals. While you may not be able to perform distance running or pull weighted sleds outside when it's hot and humid, there are plenty of things that you can to do get active and burn calories.<b><br /></b></div>
<ul>
<li>Go to the gym for an air-conditioned
workout, followed by a quick shower for a refresher.</li>
<li>Go to the pool for a comfortable water
workout. You'll never even realize that you broke a sweat, but you'll
feel great afterward.</li>
<li>Take advantage of the hours around dusk
and dawn for outdoor workouts. This is when the sun is down and so is
the humidity.</li>
<li>Take a walk or hike in the woods. The
trees provide quite a bit of shade from the blazing sun and it
actually feels cooler under their canopy.</li>
<li>Go for a walk at a mall or other large
indoor facility that lends itself well to long walks.</li>
<li>Put in an exercise DVD in for an indoor
workout that will help you blast fat.</li>
<li>Exercise in short bursts with breaks in
between to cool off.</li>
<li>Drink more than the recommended 8
glasses of water per day. Extra water is necessary to prevent
dehydration.</li>
<li>Don't eat a big meal before exercising,
but don't workout on an empty stomach either. A light snack is all
you need.</li>
<li>Use a home gym. Walking the treadmill
in a house with air conditioning and fans is much easier than walking
outdoors on the hot days of summer.</li>
</ul>
<div style="margin-bottom: 0in;">
</div>
<div style="margin-bottom: 0in;">
If you do choose to workout in the heat
make sure you bring plenty of water, include time to warm up and cool
down and listen to your body. Stop exercising if you feel sick,
light-headed or nauseous.</div>Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.com1tag:blogger.com,1999:blog-6561910764882418532.post-24269402994121229642012-07-31T17:31:00.001-07:002012-07-31T17:31:55.314-07:00Earned State Record at Deadlifting Compettion 2012So this past Saturday, July 28, 2012, I competed in my third WABDL competition in Lansing, MI. Every year the meet seems to get a little bigger. I heard there were 70 lifters who participated this year. The older participants always amaze me. There was an 89-year-old and a 77-year-old who were able to lift an admirable amount of weight. Unlike previous years, I also saw quite a few teen lifters; several as young as 12 years old. Yet only a small portion of the lifters were women. I was one of seven female deadlifters in the competition.<br />
<br />
I had taken six months off from the training this year, so I was especially concerned about how well I would perform this year. Since no one else was competiting in my age and weight category, it meant I was only competing against my previous year's highest lift of 303 pounds to earn the state record again.<br />
<br />
After watching four hours of bench press competitors and their awards ceremony, it was finally time to warm up. I kept my warmup to a minimum, only going up to 185 to save my strength and energy for the stage. As with every competition, my stomach was in knots before the first lift. I chose an easy first lift just to get on record for this year. 236 pounds felt easy. The butterflies in my stomach eased up as well. So up I climbed. I chose 275 for the second lift. I got it no problem.<br />
<br />
Everything was riding on the third lift. If I got 308 pounds, I would beat my own record, set a new state record and earn a forth attempt. I had never lifted that much before, but it too went up easy. At that point, I was feeling good.<br />
<br />
For my last lift, I decided to go all out. I had already met my goal for the day, if I was able to get the last one, it would be great, but if not, I had already set the record and won a first place award. It would also be my last time to set this record because next year I will enter into a new age category. So I went for 319 and I got it! That last lift was a little slower than the previous three lifts, but I didn't stall out midway or anything and I was excited to have done four successful lifts.<br />
<br />
I won the state record, now I'm going to Disney...er, I mean worlds! I have been officially invited to participate in the world competition in Las Vegas this November. With a little fundraising and a whole lot of training, I just might be able to pull it off!<br />
<br />
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<br />Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.com0tag:blogger.com,1999:blog-6561910764882418532.post-48910160178021497872012-07-26T15:32:00.000-07:002012-07-26T15:32:21.296-07:00My New Weight Lifting Belt: Functional, Not FlatteringWith my deadlifting competition in Lansing just a few days away, I bought a new lifting belt (pictured below.) There is a lot on the line when I compete. It's not like working out at the gym. I feel like I have a lot to prove. There are trophies on the line, as well as the state record, which I've broken twice now. But there is also my pride. <br />
<br />
Lifting in clothing or gear that doesn't fit properly or give you confidence can really mess with your head when you are in the spotlight. It's bad enough that I have to wear this awful one-piece lifting suit that are in no way flattering. It seems like there should be more reinforcing materials. A bathing suit has more support. <br />
<br />
My only accessory while I'm on stage is my belt. No, its not pretty, it isn't bedazzled and it doesn't hold anything up. It's sole purpose it to support my back when I lift, which actually allows me to safely lift more weight. The belt I have been using at the gym is a different style that what I've trained with in the past and the large silver lever cuts into my stomach and makes it hard to breathe.<br />
<br />
So I decided that if I couldn't have an attractive belt that made me feel pretty, I would at least get one that fit well. I got it in the mail yesterday and tried it on. It's snug, but much more comfortable than the old one. Now when I go to compete this weekend, all I have to do is concentrate on my form, not how my belt fits. I'm still working on how to make the ensemble more attractive.<br />
<br />
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<br />Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.com0tag:blogger.com,1999:blog-6561910764882418532.post-34697184436937666832012-07-19T14:11:00.003-07:002012-07-19T14:11:59.123-07:00Tips to Lose Weight by Lifting Heavy WeightsLifting weights is an effective way to lose weight. Heavy lifting is particularly good for burning more calories and increasing metabolism.
<br>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGmYHDbadeirbcdAyoj3olNl97AvWN_f_py4zxEG3gg6GujkRhAu0CLKt5HPrHk3uDZcD6duwFNyJhQbCNy-8N8_mLfMUX_SzIwqCqc1H34noezWgUIPCfuXTRNhg_Dgj5S6Hbl5AZXgOI/s1600/Weight+Lifting+Burns+Fat.jpg" imageanchor="1" style=""><img border="0" height="269" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGmYHDbadeirbcdAyoj3olNl97AvWN_f_py4zxEG3gg6GujkRhAu0CLKt5HPrHk3uDZcD6duwFNyJhQbCNy-8N8_mLfMUX_SzIwqCqc1H34noezWgUIPCfuXTRNhg_Dgj5S6Hbl5AZXgOI/s320/Weight+Lifting+Burns+Fat.jpg" /></a>
<br>
I see it all the time. Dieters use cardio machines when trying to lose weight. I did it myself. I never “crossed over” to the weights until a few years ago. At best, I would do a weight lifting circuit using the machines at the gym. Those new to working out are likely to avoid weight training, specifically heavy lifting. They are afraid to bulk up, add too much muscle or get injuries by lifting heavy weights. Some people just don't know where to start when it comes to the free weights and barbells either. I know I didn't.
<br>
<br>
However, you'll be missing out on a huge fat burning opportunity if you skip the weight lifting. Lifting heavy weights is an effective weight loss tool. Heavy lifting increases metabolism, increases balance and stability and builds confidence. Lifting heavy weights allows you to change your body composition by adding muscle and burning fat.
<br>
<br>
A recent study shows that obese mice are able to lose fat and gain muscle due to weight training. Their muscles increased without cutting back on their high fat diet. Researchers predicted the mice would get strong and fat, but they were slimming down even without dietary changes.
<br>
<br>
Heavy lifting isn't only for beginners either. Even trained athletes can benefit from adding weight training to their existing routines. Another study shows that heavy lifting helps improve the strength and endurance of runners.
<br>
<br>
<b>Tips for Losing Weight through Heavy Lifting</b>
<br>
There are some basic rules for weight training to prevent injuries and maximize the results:
<br>
*Use a fitted belt for back support.
<br>
*Wear flat shoes without a cushioned heel.
<br>
*Have someone available to spot you when lifting heavy weights.
<br>
*Hire a knowledgeable personal trainer to show you the proper form for more advanced exercises and heavy lifting.
<br>
*Maintain good form to avoid injuries while weight training.
<br>
*Lift as much as possible to promote muscle growth.
<br>
*Include days where you go all out and hit your max and days where you do lighter weights at higher repetitions.
<br>
*Choose a weight you can do eight to 12 repetitions of without sacrificing proper form.
<br>
*Increase the number of pounds you lift as you gain strength and are able to challenge yourself a little more.
<br>
<br>
Heavy weight lifting allows you to gain muscle and lose fat at the same time It increases metabolism and burns calories long after the exercises are performed. The scale might now always reflect your hard work, but lifting heavy weights helps you lose inches and gives you an overall smaller appearance.
<br>
<br>
Though diet and cardio are important aspects of healthy living, don't make the mistake of overlooking weight lifting as a weight loss tool. Adding weight lifting, especially heavy lifting, can help you slim down quicker, keep you motivated and increase your strength so you have more endurance during other activities.Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.com0tag:blogger.com,1999:blog-6561910764882418532.post-55376317955381084452012-07-17T10:33:00.001-07:002012-07-17T10:33:45.131-07:00Weight Loss and Health Benefits of Safflower OilAt one point, dieters were scared to consume any type of fat because it was believed that eating fat made you fat. Now we know there is a difference between good fats and bad fats. No, you can't go eat a tub of ice cream and expect to lose weight, but you can have a small amount of healthy fats found in some oils, nuts, avocados and the like.
<br>
<br>
One easy switch can make a big difference. Swap the canola, vegetable or olive oil you normally use for safflower oil. An <a href="//http://www.myrebody.com/science/#safflower">Ohio State University study</a> found that women reduced their belly fat by 6.3 % in just 16 weeks with safflower.
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglbNwG72RxBRtkx49ck3SwFw6DgLkrMPwSySl45RwY9k5AtJAckAhRMQue1z_EJel3wL_gah1WNSu-b66aUT15ZgqTQN1ZZJn5Vpy7vlbZZ4X-ygVq2iXHfYgjgOlfRtndFaR2yjs8CvNc/s1600/Benefits+of+Safflower+Oil.jpg" imageanchor="1" style=""><img border="0" height="239" width="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglbNwG72RxBRtkx49ck3SwFw6DgLkrMPwSySl45RwY9k5AtJAckAhRMQue1z_EJel3wL_gah1WNSu-b66aUT15ZgqTQN1ZZJn5Vpy7vlbZZ4X-ygVq2iXHfYgjgOlfRtndFaR2yjs8CvNc/s320/Benefits+of+Safflower+Oil.jpg" /></a>
<br>
<b>Who Can Benefit from Using Safflower Oil?</b>
<br></br>
Safflower oil isn't just for health nuts and those interested in alternative medicine. It really can help anybody. It is especially helpful for those with:
<br>
*Breathing problems
<br>
*Heart disease
<br>
*Type II Diabetes
<br>
*High blood pressure
<br>
*Inflammation
<br>
*Insulin sensitivity
<br>
*High Cholesterol
<br>
*Obesity
<br>
<br>
<b>The Benefits of Safflower Oil</b>
The extract from safflower seeds is high in Omega-3 and Omega-6 fatty acids and Vitamin E, according to <a href="http://www.webmd.com/vitamins-supplements/ingredientmono-96-SAFFLOWER.aspx?activeIngredientId=96&activeIngredientName=SAFFLOWER">WebMD.com</a>. It's good for the heart, skin and hair and weight loss. It helps eliminate body fat when the brown fat is triggered to burn calories.
<br>
<br>
To reap the benefits of safflower oil, find ways to use it in your recipes. You can cook with it on low temperatures, use it as a salad dressing base, marinate meats with it and anything else you would use other cooking oils for. A small amount goes a long way and can improve your health in a short amount of time.Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.com0tag:blogger.com,1999:blog-6561910764882418532.post-28362127644023637202012-07-11T16:33:00.003-07:002012-07-11T16:33:37.921-07:00Lose Weight with These Morning Rituals<br />
<h1 class="western">
</h1>
Start a morning ritual for a powerful way to speed up your weight
loss progress. Set the foundation for your weight loss success by
adopting a positive attitude.<br />
<br />
Don't underestimate the importance of morning rituals in losing
weight. Sticking to a ritual will set your day on a healthy path.
Whether you start your day with a tall glass of water, a morning
stretch or a healthy meal, it is a good way to set up a healthy day
and get in the right mindset to stay on track with your weight loss
goals.<br />
<br />
<b>There are a number of things that can help kick start your day:</b><br />
<ol>
<li><b>Drinking Water First Thing in the Morning. </b>Water should be the first thing you put in your body every day. It
is important to hydrate your body after a full night's sleep. It's
also the best thing you can do to lose weight.<b> </b></li>
<li><b>Stretch First Thing in The Morning</b>. Start by stretching before you even roll out of bed. Just a few
minutes of stretching a day can increase flexibility and decrease
your chances of injuries. </li>
<li><b>Morning Exercise.</b> Get your workout in as early in the day as possible for maximum
benefits. You will feel energized and strong the rest of the day. It's easy to put off evening workout when other things come up.</li>
<li><b>Rev up Metabolism by Drinking Green Tea. </b>Drink green tea to feel energized and boost your weight loss
results. If you are a coffee lover, try gradually switching over to
green tea in the morning</li>
<li><b>Plan Ahead for Meals and Exercise. </b>Have a plan for your food and exercise. Follow a written plan to
eliminate the need to make choices in a hurry or in potentially
vulnerable moments later in the day. Don't allow yourself to be
tempted by less healthy options.</li>
<li><b>Think Positive for Weight Loss Success. </b>Adopt one or more positive statements that you can tell yourself
each morning. Replace negative thought patterns with positives ones
and tell yourself that you can do this and you will succeed.</li>
<li><b>Eat Breakfast to Kick-start Weight Loss. </b>Though it sounds simple enough, many people don't eat breakfast.
Your body needs to be refueled after so many hours of going without
food or drink. Eating breakfast is a powerful weight loss tool. If
you prefer to save the calories, it's time to rethink your strategy.
By eating when you wake up in the morning you will feel more
satisfied and be less likely to binge later in the day.</li>
<li><b>Weigh In to Stay Accountable. </b>Weigh in just once a week to stay accountable for your weight loss
progress. Allow yourself a few pounds in either direction for water
fluctuation but be alert to patterns or trends in the numbers. A
simple plot graph of your weekly weigh-ins makes a good visual and
can show if you are on a gaining or losing trend. Also be sure to
track your progress using a tape measure.</li>
</ol>
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Develop a ritual that works for you and your time schedule. It may
mean getting up a little early before work or the rest of the family
wakes up, but you are worth it. Start your day off right and you will
set yourself up for success.<br />
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</div>Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.com1tag:blogger.com,1999:blog-6561910764882418532.post-25396364601390878542012-07-06T17:45:00.000-07:002012-07-06T17:45:50.517-07:00Muscle Memory: Get Back in the Game FasterI've heard about muscle memory before, but I've also read its a myth. After taking a six month break from my heavy weight training routine, I wondered if I would regain my strength quicker now or if muscle memory was indeed a myth.<br />
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I can tell you that after just two weeks of weight training, I feel great and I can visibly see the difference in my muscles. The muscles I spend so much time building up over the past two years hadn't quite gone away, but they were not as pronounced as they once were. After just a few sessions, however, I started inching my way back up to higher weights and more reps.<br />
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<b>So How Does Muscle Memory Work?</b><br />
It's all tied into the central nervous system. Your body is trained to break down muscle and repair it. Your brain sends the right signals to let your body know how to repeat the movement, even if you haven't done it in a while. As long as you keep good form, you can bounce back, maybe even stronger than before.<br />
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<b>Bouncing Back After a Break</b><br />
How fast you bounce back depends on how much muscle you developed before you took a break. The more you trained your body in the past, the more automatic the action becomes now. The pattern of movement is easier now than if you had started from scratch.<br />
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<b>The Process of Rebuilding Muscle</b><br />
The cells are just waiting to be reactivated, but you need to proceed with caution. Take it slow at first and slowly add the weight and reps back into your routine. Listen to what your body is telling you. Stop if you feel a pinched muscle or feel like you are overdoing it. Also take some extra time to stretch and do mini workouts in between your heavy lifting sessions. This helps ease muscle soreness and lessons the time it takes to rebuild the muscle tissue.<br />
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<br />Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.com0tag:blogger.com,1999:blog-6561910764882418532.post-24801356063429327662012-07-04T11:42:00.001-07:002012-07-04T11:42:57.645-07:00Eat Naturally to Lose Weight<div>
It's easy to get sucked in by one of the many <a data-cke-saved-href="http://tracy-rose.suite101.com/fad-diet-to-diet-readiness-a20504" href="http://tracy-rose.suite101.com/fad-diet-to-diet-readiness-a20504">fad diets</a> on the market. Everywhere we turn, we see the "success stories" of people who've taken a product and quickly lost 75, 100 pounds or more. The truth is that no fad diets work for the long term goal of keeping the weight off. Eat naturally to lose weight and keep it off permanently.<br />
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Although there isn't an overweight person who wouldn't love to lose the weight overnight, the reality is that just isn't possible. There isn't a product or routine that can magically wash away the extra weight. But so many people are intrigued by the idea of "what if." What if it really works? What if it can spark my weight loss? What if I didn't have to cut back on my calories or exercise to lose weight quickly?<br />
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The problem with fad diets is that you become dependent on them. Even those products that do seem to help do not work in the long run and you can't <a data-cke-saved-href="http://tracy-rose.suite101.com/maintain-your-weight-loss-a3891" href="http://tracy-rose.suite101.com/maintain-your-weight-loss-a3891">keep the weight off</a>. The minute you stop taking the product or plug back in the "forbidden" foods, you gain back the weight you've have lost, plus some.<br />
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A good rule to live by is to only start something you can comfortably continue for the rest of your life. It is important to learn how to eat healthy, natural foods and make it a part of your new lifestyle. Expect to backslide every now and then and eat something that isn't in your best interest, but make a plan to get back on track as soon as possible rather than letting the one mistake snowball into regaining the weight.<br />
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So, how can you create a <a data-cke-saved-href="http://tracy-rose.suite101.com/lose-weight-with-lifestyle-change-a15983" href="http://tracy-rose.suite101.com/lose-weight-with-lifestyle-change-a15983">healthy lifestyle</a>? Forget all of the advertising messages you've seen. In most cases, all it takes is some minor changes for people to see results in their weight loss efforts.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLofD7sNBlPgpLQXih8F20b6fSKeWtlRIy994DpYErKSyTwAuyjFdz9VrO0htzweF7NU3wnkgx_4VbRrePAtsoGVyFMaKC2hSRiQp6zDgTYeN3MgAerffl_LMSpAxtl1wZM2jk2FlO2xI4/s1600/bottled+water.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLofD7sNBlPgpLQXih8F20b6fSKeWtlRIy994DpYErKSyTwAuyjFdz9VrO0htzweF7NU3wnkgx_4VbRrePAtsoGVyFMaKC2hSRiQp6zDgTYeN3MgAerffl_LMSpAxtl1wZM2jk2FlO2xI4/s1600/bottled+water.jpg" /></a></div>
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<ul>
<li>Reduce portion sizes</li>
<li>Cut out pop (including diet soda)</li>
<li>Drink plenty of water (8 cups is the bare minimum requirement)</li>
<li>Add fruits and veggies to your meal plan every day</li>
<li>Make exercise a daily commitment</li>
<li>Cut back on eating out</li>
<li>Have healthy snacks ready to go in case you get hungry</li>
<li>Eat often enough throughout the day so you aren't starving and reaching for the wrong type of foods</li>
<li>Get support when you need it</li>
<li>Adopt a healthy attitude towards your body and weight loss</li>
</ul>
Use these simple rules as a guide and find balance to create a natural way to lose weight. It won't happen overnight though. You should expect to see slow and steady progress along with the occasional plateau. Any program that promises you more than that should raise red flags.Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.com0tag:blogger.com,1999:blog-6561910764882418532.post-34190778867545592422012-07-04T11:38:00.001-07:002012-07-04T11:38:33.825-07:00Bob Harper's Skinny Rules: Are They Realistic?Bob Harper, the veteran trainer on "The Biggest Loser," has a new book out called "The Skinny Rules." The book is based on 20 rules he swears you have to live by to get thin. Are these diet and lifestyle rules realistic?<br />
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After watching contestants suffer through grueling workouts on the show, you may have doubts about what kind of person could follow these rules, especially on their own without a trainer barking orders at them and holding them accountable.<br />
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<a href="http://suite101.com/article/diet-review-the-skinny-rules-by-bob-harper-a409446">The Skinny Rules</a> makes a lot of sense, for the most part. Harper offers some solid advice on losing weight and staying slim. He takes a tough love approach when he gives advice, but sometimes that's exactly what people need to get motivated to change. One thing he stresses is that this is a lifestyle change and even though he promises you'll see results in the first 30 days, it's not a crash diet to follow for a short while and then go back to your old eating habits.<br />
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A few of the tips he offers are to go to bed hungry, allow yourself a cheat meal and to shake the salt habit. He elaborates on each of these, and the rest of his rules, in detail. As the subtitle states, these are "nonnegotiable principles." Harper is adamant about that ans says that if you don't follow the rule you won't lose the weight.<br />
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I agree with much of the advice he offers in "The Skinny Rules," except for his calorie recommendations, which I would consider very low for an active person. Let's face it, if you are making a lifestyle change to get fit and lose weight, you're going to be walking or hitting the gym to speed things along. On the days I lift heavy, I need extra fuel. 1200 calories just isn't going to cut it.<br />
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Aside from that, the book offers some valid points, some interesting recipes and the expertise of a trainer experienced with helping obese people lose weight and keep it off.<br />
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<br />Tracy Rosehttp://www.blogger.com/profile/09691382889936864522noreply@blogger.com0