The Fit List : Weight loss

Time to buff up for beach season

fitlist — Tue, 06 May 2008 21:45:00 GMT

By Gregory Joujon-Roche

Many of us are starting to feel the heat from the sun, giving us an early tease of summer coming around the corner. Yes, it’s time to put away those winter coats and start pulling out the beach gear. But wait, you’re thinking, I am not beach-body-ready yet!

Well then it’s time to get moving. Any form of exercise will help -- just get the ball rolling and go, go, go!

Once you feel committed to general conditioning, and the soda pop and chips make way for grilled veggies and fish, it’s time to get beach-body specific. This means really working those trouble spots, which usually vary for women and men.

Here are some exercises that can help shape you up for your fun in the sun.

For the gals:

*Triceps. Tone up those triceps with some rear dips. Start by standing in front of a weight bench or sturdy chair and then grab the bench or seat behind you. Lower your body slowly, for 5 seconds, until your upper arms are parallel to the floor, then lift slowly back up. Do as many reps as you can. Aim for 4 sets.

*Buttocks. Tighten that tush with wall squats. Stand with your back to the wall and then lower yourself, using the wall for support, until your thighs are parallel to the floor. Again, down slowly for 5 seconds and then back up for a 5 count. Do as many reps as you can. Aim for 4 sets.

*Lower stomach. Firm up your bikini belly with these ab exercises. Starting by lying down on your back on the floor. Place your hands under your buttocks for support. Slowly lift and curl your legs toward you until your butt lifts slightly off the floor. Stop and squeeze! Remember to go slowly and do as many reps as you can. Aim for 4 sets. ...(read more)

Beyond the scales: Measuring fitness progress

fitlist — Tue, 22 Jan 2008 23:51:00 GMT

By Gina Lombardi

Wondering if you’re getting anywhere with your exercise program? If you’re not yet seeing visible results, it may be hard to believe that your effort is worth it. But don’t be discouraged!

Besides the bathroom scales, the following approaches can help you measure your progress so that you can feel good about the time you are putting in at the gym. (They also can act as a kick in the pants if you need to step up your program!)

*Body fat analysis: Although the scales may be saying you haven’t lost much weight, maybe you’ve actually lost some fat but added some weight in muscle -- and that’s still important progress. So get your body fat tested in 4-week intervals. The skinfold caliper test is accurate, easy and most cost-effective. The fit range is 6 percent to 10 percent body fat for men, and 14 percent to 20 percent for women.

*Fitness log: This is something that I have successfully used for more than 18 years with my clients. Keeping track of cardio as well as sets, reps and amount of weight lifted on each exercise is a great way to see how far you’ve come and where you’d like to go. One thing I’ve learned over the years is that statistics don’t lie – even when people do. Someone may tell me that they have been eating well and exercising, but if the numbers aren’t changing, neither are their bad habits. Keep graphs of your body fat percentages (every 4 weeks) and weight loss (once a week only). You can chart number of push-ups accomplished in one session (weekly) or even minutes of cardio completed (daily or weekly).

*Pedometer: This is one of the most fun ways to measure your progress. Just clip a pedometer onto your belt in the morning and see how many steps you take for three days. If you’re trying to lose weight and your average is below 10,000 per day, the recommended amount for weight loss, step it up!

*Sleep assessment: Notice that you’re sleeping better since you started exercising? That’s right, sounder and more restful sleep is a benefit of regular exercise....(read more)

Got your game plan for ’08?

fitlist — Fri, 21 Dec 2007 16:44:00 GMT

By Kathy Kaehler

Every year millions of Americans make a New Year’s resolution to shape up. But for many, those good intentions are gone by the time they plop on the couch for the Super Bowl.

To really get fit in ’08, you’ll need a good game plan. Here’s how to put one together:

1. Set a goal.
Don’t just say you want to exercise more. Be clear about what you want to accomplish – weight loss, more energy, better health, greater endurance, stress reduction, etc. – then get specific. Small, realistic goals (losing 10-15 pounds by swimsuit season, rather than 40, for instance) are most likely to lead to success. Write down your goal and tell it to friends and family members so they can offer support throughout the year.

2. Devise a practical strategy.
Look at your work and home schedules and figure out the best time to exercise. Then set up your workouts on your calendar, writing in specific fitness appointment times.

3. Keep it simple.
Don’t start off with elaborate training plans full of complicated exercises and a confusing series of sets and reps. Just get moving. Simple walking is one of the best ways to get fit; aim for 1 to 3 miles on most days of the week. Once you’ve made exercising a habit, try new things.

4. Think long-term.
A New Year’s resolution can be a good motivator, but fitness is a year-round pursuit. It’s a lifestyle.

Good luck!

Holiday tips to avoid the dreaded jelly belly

fitlist — Tue, 18 Dec 2007 23:18:00 GMT

By Gina Lombardi

'Tis the season of indulgence, a time when many of us get little more exercise than lifting a glass of eggnog.

But unless you want to start looking like that jolly old elf with the jelly belly, it's a good idea to try to get some physical activity and to exercise restraint at the buffet table.

Here are 6 simple steps to limit the damage during the holidays:

*Work out in the morning.

Get moving before all the hustle and bustle starts. Bear in mind that most gyms have limited hours on holidays, so check with your club. If the gym is closed, consider a brisk walk or some calisthenics at home. You could also do a DVD workout or follow a fitness program on TV.

*Eat before the party.

Don't skip meals earlier in the day to save your appetite for the holiday party. You will be ravenous and end up eating everything in sight -- and then storing it exactly where you’ve been working so hard all year long to get rid of it!

*Play in the snow.

Gather up a group and get outdoors for a day of fitness fun -- skiing, snowboarding, snowshoeing or good old-fashioned sled riding.

*Schedule extra time with your trainer.

It can be particularly hard to stay motivated to exercise during the holidays. Hire your trainer to crack the whip.

*Go easy on the holiday cheer.

Have one drink and then move on to a sparkling water or diet soda.

*Find a calorie-free zone.

Sit, stand and socialize as far from the food table as possible. Enjoy good conversation without the temptations of desserts and other decadent dishes.

By making smart choices about diet and exercise now, you'll kick off the New Year right!

Is your engine running efficiently?

fitlist — Tue, 04 Dec 2007 22:29:00 GMT

By Jeanette Jenkins

With the steep fuel prices, you probably know exactly how much gas it takes to fill up your car. But I’m betting that most of you don’t know how much food it takes to fuel your body, or how many calories you burn while your engine is running.

Knowing this information is important for losing weight or keeping it off. If you overflow your car’s gas tank, the extra gas just spills out on the ground. But of course, if you eat too much food and don’t burn it off, it sticks around – on your hips, thighs and that other spare tire.

So to stay slim and trim, or to lose weight, it’s important to know how fast your engine is running.

A key number is your resting metabolic rate (RMR), which is the number of calories your body burns at rest. One way to determine your RMR is by using a formula, such as the Harris-Benedict equation:

*For women, 655 + (9.6 x weight in kilograms) + (1.8 x height in centimeters) - (4.7 x age in years)

*For men, 66 + (13.7 x weight in kilograms) + (5 x height in centimeters) - (6.8 x age in years)

This formula is standardized, so it will give you an RMR but, because we’re all different, it may not be especially accurate for you.

Devices that measure metabolism are another option that have become increasingly popular at gyms. They go by the names New Leaf and BodyGem. You simply breathe into a mouthpiece or face mask, and the devices give your individualized RMR reading. Costs range from about $80 to $180, and some fitness centers even include this testing in their annual memberships to help members achieve their goals.

Knowing your RMR, you can then calculate your caloric consumption and your overall energy burn -- your total daily energy expenditure, including RMR plus exercise -- and tailor your diet and fitness plan accordingly.

So start crunching the numbers! This is good information to have as we head into the holidays and work on those New Year’s resolutions. The goal is to work out smarter – not harder!

Don’t believe it! The 3 worst exercise tips

fitlist — Tue, 27 Nov 2007 21:07:00 GMT

By Jay Blahnik

There is no shortage of advice on how to slim down and shape up. Of course, a lot of it -- whether from a book, the Internet or even some trainers -- is just plain bunk.

By now, for instance, hopefully you realize that “no pain, no gain” is a big fitness myth, that you can’t eat whatever you want just because you’ve worked out, and that sweating in the sauna after exercise won't help make the fat melt away any faster.

But there are other fitness myths that have incredible staying power. Here’s a rundown of today’s worst exercise tips along with information to set the record straight:

MYTH #1: It’s best to work out in the “fat-burning zone.”

TRUTH: There’s no special magic to doing low-intensity exercise in the so-called fat-burning zone. While the body does use less fat and more carbohydrates for fuel the harder you work out, what ultimately matters most for weight loss is the overall calorie burn. Our bodies burn fat when the amount of energy we expend is greater that the amount of calories we consume, and this deficit can be achieved in a variety of ways. Low-intensity exercise can burn as many calories as high-intensity exercise but you’ll have to do the easier exercise for a longer period of time to get the same calorie burn. Most people find the greatest success by mixing up their routines and including a variety of different styles and effort levels to continually challenge the body.

MYTH #2: Lots of sit-ups will shrink those love handles.

TRUTH: Spot reduction does not work. In other words, sit-ups or other targeted moves cannot reduce fat from specific parts of your body. Fat is stored throughout the body, and cardio or strength exercise (along with a proper diet) can help reduce fat stores from different areas, but not necessarily from the area of the body you are exercising. In fact, exercisers often comment that the first place they gain fat is the last place they lose it, no matter what specific exercises they do! Patience and a well-rounded exercise program is the key to losing fat and keeping it off.

MYTH #3: Women should avoid strength-training because it makes them big and bulky.

TRUTH: Building big muscles takes a lot of work, and women would have to spend hours in the gym, adhere to strict muscle-building diets and even use steroids to put on the kind of muscle size that men might. This is because women have very little testosterone compared to men, and testosterone is the hormone required to develop large muscles. Women hoping to tone up will actually get results more quickly if they’re challenging the muscles with heavier weights.

Pump iron to fight flab – and aging

fitlist — Tue, 07 Aug 2007 19:13:00 GMT

By Kathy Kaehler

If you’re past your 20s, you’ve probably noticed that your body isn’t as easy to maintain as it used to be. That extra slice of pizza may be more likely to hit your middle, and your muscles may not recover as quickly as they once did.

No doubt: As we age, our bodies slow down. We start to lose bone and muscle and we gain weight that becomes incredibly stubborn to lose.

But take heart, you can fight flab – and aging – in as little as a couple of hours a week.

How? By strength training.

Not only does it help keep you bones strong and fight osteoporosis, but it also helps keep your muscles fit and your waistline trim. Strength training works your heart and lungs (though not as much as intense cardio activities such as running or cycling) but it also helps burn calories both during exercise and after. Adding an additional pound of muscle can help you burn as much as 50 more calories a day – when you’re at rest!

You don’t need to belong to a gym to strength train. You could just buy some dumbbells of varying weights and work out right in your basement or living room.

So why not get started today? Aim to strength train two to three times per week, working all your muscles, including your shoulders, arms, chest, back, buttocks, legs and abs. Perform two to three sets of eight to 12 repetitions with a weight that gives you some challenge toward the end of the set.

That’s all it takes to keep your muscles fit and healthy. So get started and you’ll be enjoying some real results in about eight to 12 weeks!

Getting a buff beach belly

fitlist — Tue, 15 May 2007 20:46:00 GMT

By Gina Lombardi

Worried that summer is closing in on you quickly and your abs aren’t in swimsuit-shape? Better start now to get a buff beach belly.

It’ll take more than just doing a few fast and furious moves. In addition to smart nutrition, you’ll need a consistent cardiovascular routine and a targeted strength-training abdominal workout to deflate that spare tire.

To really lose weight, aim to do cardio exercise at least five days a week. Ideally, work up to a minimum of 40 minutes of activity at an intensity that makes you huff and puff but doesn’t make you feel like you are maxed out.

And to firm up, plan to strength-train three days a week. Incorporate these four key abdominal moves into your toning workout:

1. Medicine Ball Reach -- Lie flat on your back, knees bent, feet on the floor. Holding a 5- to 10-pound medicine ball (or a dumbbell) in front of you, reach between your knees while doing a traditional ab crunch and then lower. Do 20 reps. Then do another 20 with your feet high off the floor, knees only slightly bent, reaching for your toes with the ball.

2. Plank -- Lie face-down on a mat or towel with your elbows bent and close to your chest, palms on the floor. Push up off the floor, rising onto your toes and elbows. Keep your back flat. Contract your abs and hold for 30 to 90 seconds. Then lower and repeat twice more.

3. Seated Abdominal Twists -- Sit on the floor with your knees bent and feet placed hip-width apart, flat on the floor. Hold the medicine ball out in front of you. Then twist all the way to the left and place the ball behind you. Quickly twist to the right to retrieve the ball. Do this 12 times and then repeat on the other side.

4. Stability Ball Crunch -- Sit on a stability ball with your feet firmly on the ground about hip-width apart. Walk your feet forward, rolling your torso down behind until your thighs and torso are parallel to the floor. With fingertips by your ears, curl up into an abdominal crunch. Do two sets of 20 repetitions.

Get more tips from Gina Lombardi and other experts in our summer shape-up calendar.

Red-carpet ready: Shape up like the stars

fitlist — Wed, 21 Feb 2007 00:07:00 GMT

By Kathy Kaehler

Awards season is in full swing, and Hollywood’s leading ladies have been getting themselves into tip-top shape for their gorgeous gowns. At the Academy Awards this Sunday, we’ll see actresses such as “Dreamgirls” diva Beyonce Knowles, “Volver” star Penelope Cruz and Oscar-winner and presenter Reese Witherspoon in designer dresses that show off shoulders and backs, legs and arms. Some may even go as far as peek-a-boo cut-outs that reveal sculpted six-pack abs.

But do celebs actually manage to get into such great shape in the short amount of time between when the nominations are announced and when the awards are presented?

No, not really. They work at keeping their bodies buff year-round, with some extra-special attention in the weeks leading up to these events.

If you’ve got a birthday bash, class reunion or other big night coming up, their tricks can help you get toned and lean for your special event, too.

To start off – as soon as possible – find a consistent exercise program that fits into your lifestyle and that you can do most days of the week. This will get you to the place where you are strong, fit and at -- or close to -- your ideal body weight.

Then, to drop a few extra pounds and really buff up before the special night, try these tips that I have used with some of my celebrity clients:

*Two weeks before the event -- Increase your workout time (adding 15 to 20 minutes to each session), frequency (hitting the gym at least five to six times a week) and intensity (really going for the burn). For your cardio workouts, increase the intensity by going up in levels on the machines or adding some sprints or hills to your runs/walks so that you are burning more calories and really getting a good sweat. For the strength part of your workouts (up to three days a week), focus on alternating workouts of heavier weights/fewer reps with lighter weights/more reps to challenge your muscles in different ways.

*The week before the event – Really watch what you eat. I tell all my clients to cut sugar, salt and alcohol. This will help you feel and look lean. You will also have amazing energy for your workouts. The day before the event, I recommend sticking with lean proteins and complex carbohydrates such as whole grains, and limiting fruit and veggies to avoid feeling bloated or gassy.

*The day of the event – Work out some more. My favorite exercise for the day of the event is a long brisk walk with hills. This tightens the legs and hips, and burns lots of calories. Go for at least 45 minutes. Follow this by holding the “plank position” for three sets of one-minute holds. A plank is a yoga move where you start off lying on the floor, tummy down. Next, support your body by lifting up on your forearms and your toes, keeping your body perfectly straight. Press your shoulder blades down toward your waist. Keep your abs pulled in, and your neck aligned with your spine. Hold for 60 seconds.

Do all this and you will look and feel fabulous for your special night on the town!

Break exercise boredom with a cardio blast

fitlist — Wed, 14 Feb 2007 05:33:00 GMT

By Jeanette Jenkins

It’s not just repetitive cardio activities such as climbing endlessly on the stair machine or spinning round and round on the stationary bike that can bore our socks off. Weight-training can be a drag sometimes, too. Doing that same squat or biceps curl definitely can get old after awhile.

To energize your weight-training sessions and burn a couple hundred extra calories at the same time, try adding some “cardio blasts” to your usual routine.

A cardio blast is a one-to-two-minute activity that you can do in between weight-training sets so that you’re not just standing around idly.

Besides keeping your mind engaged, these activities keep your heart rate up and help you burn fat. You’ll also get a mood boost from all those feel-good chemicals your brain is pumping out as you sweat.

Plus, combining weight-training and cardio activities is a great time-saver if you’re rushed for your workout.

Here are some ideas for different cardio blasts that you can try, or you can come up with your own. Just find an open space where you can kick up your heels.

*Jumping jacks

*Skipping in place

*Jogging in place or on a treadmill

*Front or side kicks

*Step-ups

*Knee lifts (alternating from right to left)