Exercise-and-Nutrition

Author: C. Small

Want to Eliminate that Tired…Worn Out…Unhealthy Feeling?  Want to look good in clothes that actually fit?  You can do these things and a whole lot more by achieving a healthy lifestyle.  Don’t wait another day!  Learn how to get fit inside and out through good nutrition and exercising the safe way using the right equipment; and get lasting results.

Eating right, using the right supplements and exercising can help you manage your weight, whether you’re over or under weight.  And, getting and staying in shape will help prevent potentially life threatening diseases.

Start With Good Nutritionnutrition_fruit_header

Good nutrition is essential for you and your family’s overall well-being.  Start making small changes in your diet and before you know it, you’ll be on the road to a healthier family with long lives ahead of you.

Get Your Weight In Check

We can show you how to manage your lifestyle to better manage your weight, reduce your risk for heart attack and other serious diseases or conditions.

swimming Exercise & Fitness

Swimming, cycling, jogging, skiing, dancing, walking and dozens of other activities can help      your heart and improve your fitness.  Whether it is included in a structured exercise program   or  just part of your daily routine, all physical activity adds up to a healthier you.

A Healthy Lifestyle Begins on Day 1

The American Heart Association is working to raise public awareness about the serious threat0109family_kids_fitness posed by childhood obesity.  Learn more about the various ways you can become involved in improving children’s health.  Baby fat may look cute on new borns and toddlers, but it can signal the beginning of lifelong health problems.

REMEMBER you hold the key to a healthier you.  So start today; learn the small life style changes that you can make to help prevent heart disease, obesity, diabetes and stroke….and lead to a healthier, better looking you…a “you” that you will be proud of.  Be the example for your family! Start your journey today with Yummy Healthy Tummy – Kids Healthy Eating Guide or Hungry Girl 1-2-3: The Easiest, Most Delicious, Guilt-Free Recipes on the Planet now.

About the Author: C. Small is the Owner/Manager of CVS Unlimited, LLC and a health and fitness enthusiast with more than 31 years of military training. Our desire is to educate you on the dangers of obesity and help you achieve a healthy lifestyle by combining the right exercises with good nutrition, so you can lose weight and especially lose fat to feel, look, and be healthier.


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FINE PRINT
This policy is valid from 12 November 2009.  This blog is a personal blog written and edited by me, C. Small.  For questions about this blog, please contact cvsbushrod@exercise-and-nutrition.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions.  However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content.  Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products.  The views and opinions expressed on this blog may not be my own, but I agree with them.  Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question.  This blog does contain content which might present a conflict of interest. This content may not always be identified.

Seniors – Reduce Your Risk for Falls

Source:  Centers for Disease Control and Prevention

 

Did you know research has shown that strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health?  In fact, people with health concerns—including heart disease or arthritis—often benefit the most from an exercise program that includes lifting weights a few times each week.

According to scientific research, exercise can slow the physiological aging clock.  While aerobic exercise, such as walking, jogging, or swimming, has many excellent health benefits—it maintains the heart and lungs and increases cardiovascular fitness and endurance—it does not make your muscles strong.  However, strength training does.  Studies have shown that lifting weights two or three times a week increases strength by building muscle mass and bone density.

One 12-month study conducted on postmenopausal women at Tufts University demonstrated 1% gains in hip and spine bone density, 75% increases in strength and 13% increases in dynamic balance with just two days per week of progressive strength training.  The control group had losses in bone, strength, and balance.  Strength training programs can also have a profound effect on reducing risk for falls, which translates to fewer fractures.

Benefits of Strength Training

There are numerous benefits to strength training regularly, particularly as you grow older.  It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them:

  • arthritis
  • diabetes
  • osteoporosis
  • obesity
  • back pain
  • depression

So what are you waiting for?  Consult your primary care physician, get cleared to exercise regularly and go for it!

Remember: if you have not been working out routinely, start off slow and gradually increase the intensity of your exercises over a period of time.

Be safe and have fun!

Best regards,

Carolyn

 

FINE PRINT
This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact <a href=”mailto:cvsbushrod@exercise-and-nutrition.com”>cvsbushrod@exercise-and-nutrition.com</a>. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

 

Is Your Workout Program Working Out?

Author:  C. Small

Effective cardiovascular and strength training are crucial factors in many fitness related goals including athletic goals, weigh/fat loss and overall good health.

As I’ve mentioned in previous articles, overall fitness requires you to combine cardio and strengthening exercises with a well-balanced diet.  (To see why, click here.)

But even a well thought out fitness plan requires periodic adjustments.

How many times have you heard people say (or maybe you’ve even said it yourself) that they were reaching their fitness goals but all of a sudden it was as though they had hit a wall.  They couldn’t lose any more weight.  The inches were no longer melting away.  They couldn’t understand why.  They started to get frustrated.

So what did they do?

Some may have fallen off the healthy food diet because some people overeat or eat junk food out of frustration.

Some may have designed a new fitness plan…not bad.

Some may go out and buy new DVD workout programs…good but a bit expensive to buy new DVDs every time you hit a plateau.

Worst of all, some may have quit their diet and exercise plan altogether.

As you can see this problem can be approached in many different ways.

However, most of the time all that’s required is a simple adjustment or “tweak” to your current plan.

Our bodies tend to adapt to the same routine day in and day out.  That’s why it’s important to have a large variety of healthy foods on our diet plan…so we won’t good bored and our bodies don’t adjust to a set caloric intake.

As with your diet plan, you also need to periodically adjust your workout routine.  If you already have a good workout plan, considering making the following changes.

  • Duration: Length of time spent for each individual cardio/strengthening session – increase the number of repetitions or sets in each session.
  • Intensity: Level of difficulty achieved during each cardio/strengthening session – take it to the next level.  For example if it’s easy lifting 10-pound weights, switch to 15-pound weights.
  • Variance: Varying the type of cardio/strength exercises performed each session – include a variety of exercises performed on different days.

If you don’t already have a good workout program and you’re ready AND capable of doing a high-impact program, you may want to consider purchasing either p90x or Shaun T’s Insanity program.  Both programs are designed to enable you to blast right through that wall, in other words avoid that plateau and reach your desired targets. 

Remember, you hold the key to your weight/fat loss – healthier you success.  Don’t get frustrated.  Keep your eyes on your target and keep moving forward.

Until next time,

Carolyn

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

 

FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact <a href=”mailto:cvsbushrod@exercise-and-nutrition.com”>cvsbushrod@exercise-and-nutrition.com</a>. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

SLEEP AND WEIGHT LOSS – IS THERE A CONNECTION?

Author:  C. Small

Are you one of those people who catch a few short hours of sleep each night and spend 18 to 20 hours each day running from here to there with your job, business, family, community work and so forth? If you are, you may be doing more damage to your physical and emotional well-being than what you may realize.

Over the past few decades, sleep researchers across the country have conducted studies which seem to indicate that curtailing sleep and getting poor-quality sleep are implicated in many diseases that affect the entire body, including type 2 diabetes, hypertension, cardiovascular disease, cancer and impaired immune function. One of the most startling observations has come from Dr. Eve Van Cauter* and her University of Chicago colleagues. Over the course of four studies, they showed that people who don’t sleep enough, night after night, unwittingly trigger a hormonal storm that causes their appetites to rise.

Dr. Van Cauter set out to study the connection between sleep loss and appetite after reports from sleep studies indicated that subjects were overeating during extended stays in the laboratory. The common assumption was that they ate because they were bored, but she decided to test that assumption.

In the first-ever study to make the connection between sleep and appetite, published in 2004 in the Annals of Internal Medicine, Dr. Van Cauter’s team brought 12 lean and healthy young men into the lab for two four-hour nights of sleep followed by two 10-hour nights. They found that when the subjects slept for only four hours, they showed dramatic changes in two hormones that regulate appetite. Blood draws revealed an 18 percent decrease in leptin, a satiety hormone produced by the stomach that tells the brain when the body has had enough food. They also showed a 28 percent increase in ghrelin, a hunger-causing hormone produced by our fat cells indicating that our energy reserves are running low and need to be replenished. Taken together, these two hormones boosted the young men’s hunger. The sleep-deprived subjects reported a 24 percent increase in appetite after less sleep, with a special eagerness for chips, cakes and cookies, and breads and pasta.

“This study suggests that there could be long-term consequences with prolonged sleep deprivation — especially if you’re trying to control your food intake or stick to a healthy diet,” says Kristen Knutson, PhD, who’s been involved in many sleep studies.

* EveVan Cauter, Ph.D., is an internationally known investigator in circadian rhythms on endocrine system in normal and pathological conditions. She is also an expert in the mathematical and statistical analysis of the temporal patterns of hormonal secretion and the effects of sleep on endocrine function.


FINE PRINT
This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsbushrod@exercise-and-nutrition.com</a>. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Happy Holidays!

Hello Everyone.

Carolyn Small here…

…please take a few seconds to view the short video below.

We hope your season is filled with joy, peace, and happiness.

And, we wish you much success in the coming year.

We would also like to say thank you for your support during 2010
and we look forward to being of greater service to you in 2011.

Take care.

Be Safe.

Best regards.

Carolyn

Exercise to Slenderize

Author:  C. Small

Hello Everyone.

I just sent some tips to those of you who have subscribed to my email list that I decided to share with others this one time as well.

You know, we all experience interruptions in our exercise and workout schedule every now and then.  Holidays, weddings, vacations, injury and illness can all force us to put aside our exercise program for a while.

So how can you keep exercise a priority when your schedule changes?  What’s considered too little exercise to maintain your fitness?  How long can you stay on a modified exercise plan without feeling those jeans getting tight around the midsection or hips?

Since everyone is different, there really isn’t one right answer.  However, most experts agree that it all depends on your goals and your current level of fitness.  If your main goal is to maintain your fitness level during a few weeks of reduced training, then some moderate exercise for 30 minutes every other day will suffice.  If your current level of fitness is high and you want to keep it that way, you will need to adjust your exercise time, type and intensity accordingly.

Try to maintain an exercise routine during a “break”, even if it’s a modified one because experts believe that you start “deconditioning” in about two weeks if you stop exercising altogether.  Once you lose your fitness, it takes nearly three times as long to recondition your body again.

I’m sure you all want to maintain or continue moving forward with your weight – fat loss targets even during planned or unplanned breaks, right?  So continue to exercise to slenderize.

Below are A Few Exercises You May Want to Try During Your Beak

  • Walking (If the weather is nice)
  • Jumping Jacks
  • Pushups (Not a favorite, but they do help build arm strength.  And remember, you can do them on your knees or against the wall.)
  • Leg Lifts
  • Crunches
  • Jogging In Place (This is a great exercise for your heart.  You can jog in place at home while watching TV or listening to music.  Make sure you have a good pair of shoes to eliminate any stress to your legs.)
  • Squats (These are good exercises for your legs and buttocks.  Squats are hard on my knees so I do them by sitting and standing up again from a regular chair.)
  • Light Weight Lifting (You can use milk or laundry detergent containers or water bottles…whatever you can find in the place you’re staying.)
  • Dancing (A favorite of the group.)
  • Step Exercises (Use the steps in your home or wherever you’re taking your break, if there are any.  Several repetitions will help tone your leg muscles.  (Please be careful!)

Keep in mind…

…you don’t need expensive equipment in order to give your body an effective workout.  Use what you have in your home, hotel room, resort or wherever you’re taking your “break”.

For a guide to help you, click the below link to grab your copy of Workout Without Weights, which is loaded with exercises that will keep you fit every day, not just during holidays, vacations and etc.  The book comes with four (4) bonuses and a money back guarantee.  Total value for the package is $96.95, but you only pay $19.95 for the entire package.

So…

…click the link below to start your Workout Without Weights program TODAY!

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Workout Without Weights

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Remember:  the key to your success is NOT giving up.  Keep working out.

Take Care and Be Safe!

V/r,

Carolyn

Our health always seems much more valuable after we lose it. ~Author Unknown


FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact <a href=”mailto:cvsbushrod@exercise-and-nutrition.com”>cvsbushrod@exercise-and-nutrition.com</a>. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Give the Gift of Insanity

Author:  C. Small

Hello Everyone,

The holidays are approaching and I know a lot of you want to burn a few excess pounds so that you will be able to enjoy the turkey, stuffing, pies and so on.  And, some of you may still be looking for that max workout program that will give you the ultimate weight loss and fat burning plan.

Well look no further.

Checkout the short video below!

I hope you enjoyed the video. Shaun T is a very dynamic instructor who will keep you moving, motivated and entertained.  With his program you perform long bursts of maximum-intensity exercises with short periods of rest.  You will alternate between aerobic and anaerobic intervals performed at your MAX.

ARE YOU READY?  If so, click on the link below and start your get-fit-in-60-days program now!

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Insanity: The Ultimate Cardio Workout and Fitness DVD Program

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Happy Holidays!

Be Safe.  Be Healthy.  Be Beautiful!

Carolyn

About the Author:  C. Small is an Air Force veteran, mother, Christian and entrepreneur.  She is passionate about helping others in personal development, achieving healthy lifestyles and financial freedom.

(NOTE:  If for medical reasons you need a low impact workout program, this plan is not for you.  And as always consult your physician prior to starting any exercise program, especially one that’s high impact.)


FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact <a href=”mailto:cvsbushrod@exercise-and-nutrition.com”>cvsbushrod@exercise-and-nutrition.com</a>. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Cross Train – Get Fit and Lose Fat!

Author: Carolyn Small

Hello Everyone.

I mentioned this in a previous article but I believe it bears repeating: The numbers on your scale do not indicate whether you are fit or fat. They only tell you how much you weigh. Far more significant than your total body weight is the composition of your body tissue. (Click here for healthy body fat percents.)

A small amount of fat is needed for padding the internal organs and as insulation under the skin. However, excess fat leads to such diseases as diabetes, gout, high blood pressure, coronary artery disease, and gallbladder problems.

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Being fit decreases your chance of contracting diseases

while carrying excess body fat increases those chances!

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Many of you who are serious about your health work really, really hard to get those numbers down to what you believe are acceptable figures. But, you’re still fat…still in danger of having all sorts or medical issues. Don’t get me wrong, losing weight is good, but you must take your fitness program to the next level.

Winning the Battle against Fat

When you think of fighting fat with exercise, you probably think of hours of hard, sweaty exertion. If this is the case, then, you may not get any farther than just “thinking” about losing fat.

Why? Experts contend that when people exert more effort than what they “think” they’re capable of doing there’s a tendency to lose interest, become weary and dissatisfied. Hence, they give up, stop doing their routine exercises, and end up sulking in the corner with a bag of chips for comfort.

It’s at this point that a strong support group is worth its weight in gold. They will remind you of your goals and your purpose for starting the exercise program. They will help motivate you and get you moving again.

But what if your motivation level starts to decline because you’re bored with your workout program?

How do you combat boredom? Cross Training!

After some intensive studies and experimentations, health experts were able to come up with the concept of incorporating cross training in an exercise program to overcome or break the monotony or dullness of the routine.

Cross training refers to the integration of diverse movements or activities into a person’s conventional exercise routine. The main purpose of incorporating cross training into an exercise program is to avoid muscle damage, eliminate boredom and get improved results.

Cross training – 3 basic components:

  • Endurance exercises to condition the heart, lungs and blood vessels.
  • Exercises to strengthen the muscles. Because you’re doing a variety of exercises, cross training conditions the entire body, not just specific muscle groups. AND, since you’re not doing the same set of exercises every day, you’re not over stressing any particular muscle group.
  • Exercises to improve flexibility, speed, agility and balance.

Cross training is indeed a great way to modify the concept of exercising and losing fat without having to endure monotonous activities.

You can develop your own cross training program, have someone else, such as a personal trainer or, a fitness expert at your local gym do it for you, or you can purchase one of the many fitness programs on the market today. Two of the leading programs on the market are Shaun T’s Insanity and P90X. For more info on each program please check out Max Workout for the Ultimate Weight Loss – Fat Burn and How Does P90X Work? (Note: both of these programs are high-impact.)

In short, getting fit and losing fat does not have to be boring. It can be fun if you choose the right program to follow. Remember: everyone is not the same. You must choose the program that is right for you. If you don’t, you won’t stick with it. You will continue doing the same things that you have always done, getting the same results that you’ve always have.

Best Wishes for much Success!

Carolyn

I keep trying to lose weight… but it keeps finding me!  ~Author Unknown

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FINE PRINT
This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact <a href=”mailto:cvsbushrod@exercise-and-nutrition.com”>cvsbushrod@exercise-and-nutrition.com</a>. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Still Haven’t Lost the Belly Fat?

Author:  Carolyn Small

Hello everyone. I hope all is well with your weight – fat loss plan.

How’s your diet working?  Are you losing weight?  Yes you say?  You reached your weight loss goal? Awesome!  Got that flat belly you’re been wishing for?  Oh, still battling the bulge ah?  You’ve lost 20 pounds but you still can’t get those new jeans to fasten around your waist?

Well, how did you lose your weight?  Was it through dieting alone?  Did you use a healthy diet, one that you will stick with from now on or was it one of those lose-weight-quick-while-you-sit- on-the-couch diets?  If you did exercise, did you combine cardio and strength training exercises?  Bottom line – Did you lose fat, which accounts for that spare tire around your midsection?

News Flash:  There is a method to losing weight – fat and keeping it off.

First of all there is a difference between weight loss and fat loss.  I discussed this in a previous post so I won’t delve into that subject now; however, if you missed that discussion click here to view the post.

If you are overweight and have excess body fat, you must design your workout program to include exercises that will allow you to lose weight, burn fat AND build muscle.  Your diet plan should focus on these three elements as well:  weight loss, fat burning and muscle building.

One of the best-selling diet and fitness eBooks in the history of the Internet is Tom Venuto’s Burn the Fat, Feed the Muscle book.  Tom Venuto is a respected fat loss expert, natural bodybuilder, and personal trainer.  His Burn the Fat program has been described by some as a “Fat Loss Bible.”  It is simply one of the most complete, detailed, and precise guides to fat loss you will ever see.

Why is it different from other weight loss publications on the market?

Simply put, it is not a “weight loss” program, but rather a “fat” loss program.  Burn the Fat shows you exactly why it’s fat you must lose, not “weight” (which includes muscle, water and other lean tissue) and then goes on to show you exactly how to do it.  A lot of attention is paid to each and every element of successful, healthy, permanent fat loss.

With the information in this book, you will be able to easily determine your own ideal macronutrient ratio.  [The 3 macronutrients are the main nutrients your body needs to survive. They are carbohydrates (your body’s main source of energy), dietary fats (which have numerous health benefits) and protein (which helps build, create and maintain your body’s cells).]  You will be able to analyze your body type, determine the amount of “maintenance” calories your body requires daily, and assess whether you are carb tolerant or carb intolerant.

A personalized approach such as this is needed – because each of us is unique – no two people are exactly alike in terms of body physiology and personal goals.  Therefore, anyone who needs to lose weight – burn fat, will benefit from Tom’s program.

If there is any drawback to the Burn the Fat eBook, it’s that it contains so much information, that some readers may find it a bit overwhelming.  Those who are looking for a quick start type of fat loss program might be a bit intimated initially.  The good part however, is that even these types of readers can feel confident and assured that it will be worth the effort – because this will literally be the last book they will ever have to buy on the subject.

Best of Luck on Your Weight – Fat Loss Journey!

Carolyn

P. S.:  The most important tip to remember is that diet and exercise go hand in hand.  No natural fat loss is possible by dieting or exercising only.  Natural and healthy fat loss is only going to be achieved by changing unhealthy habits and by starting a new life style.

P. P. S.:  Leave us a note.  Share with others your success story or your struggles.  We’re here to help!


FINE PRINT
This policy is valid from 12 November 2009. This blog is a personal blog written and edited by me, C. Small. For questions about this blog, please contact cvsbushrod@exercise-and-nutrition.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Do You Need to Lose Weight, Fat or Both?

Hello.  This is Carolyn Small.

Have you ever loss weight, say 5, 10, 15 pounds or more and still not look good in that new outfit you bought?  I know I have.  What I’ve learned is that there is a difference between weight loss and fat loss.  Some people think like I once did that if they lose weight they will also lose the fat that they want.  That’s not necessarily the case.  Depending on your particular situation, you may need to lose weight, or fat, or both to reach your fitness goals.  By now you may be asking yourself, “What’s the difference” and “Which one do I need to lose?”  Well, I’m here to help.  Read on.

Measuring weight loss is essential in determining if the weight you’re losing is really coming from fat.  High levels of body fat are belly-fatclosely tied to many of the diseases affecting people today. And, size is not always the best measure. It’s possible to drop weight without affecting fat stores very much.  The result is sagging skin, no muscle tone, and a level of body fat that leads to a number of health risks.  What the body looks like on the outside can be very misleading when looking at muscle to fat ratios.  And keep in mind that when you step on your bathroom scale every morning, what you will be reading is weight loss not fat loss.

Let’s begin by defining weight loss & fat loss so you know what I mean.

  • Weight Loss. You want to lower your body-weight, the sum weight of your bones, muscles, organs, body fat, etc.
  • Fat Loss. You want to lower your body fat, the amount of fat your body carries.  For healthy goals see table below.

Problems with Weight Loss. If you want to lose weight, it’s most likely because you carry too much fat.  There are people who must lose weight, like athletes before a competition, but most want really want to lose fat.  So stop weighing yourself.

  • Unreliable. Your body-weight can fluctuate daily since it’s influenced by your stomach/bowel/bladder content, water loss/retention, muscle loss/gain, fat loss/gain, ….
  • Irrelevant. 2 people with similar height can weigh the same, but look completely different because one has lower body fat than the the other.

So just what is considered a healthy percent body fat?  The table below reflects the recommendations of the World Health Organization and the National Institutes of Health:

[table id=2 /]

[table id=1 /]

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Make Sure You Lose Fat, Not Muscle? 5 lbs muscle takes less space than 5 lbs fat.  That means you’ll look slimmer at the same body-weight by building muscle.  Keys to losing fat, not muscle:

  • Get Stronger. Strength training builds muscle & prevents muscle loss.  It also helps sticking to your diet.
  • Eat Healthy. The best way to take off excess fat and still be healthy is by adopting a well-balanced diet.  Eat whole unprocessed foods 90% of the time, eat less starchy carbs, significantly reduce your fat intake and exercise daily.

You can do cardio to speed up fat loss.  But without strength training, cardio will cause muscle loss and you’ll end up skinny, but still have excess body fat…something you will want to avoid.

Remember fat is also a necessary, vital part of our physical make-up.  It is excess body fat that is the big problem. Having excess body fat, being fat, increases your risk of heart attack, stroke, diabetes, hypertension and many other serious diseases.  And perhaps most serious of all, if you can get more serious than a heart attack or a stroke, is that excess body fat is being linked to many more types of cancers than previously known.  Excess fat is bad, bad,very bad!

Hopefully the above will help as you design your Healthy Lifestyle Plan.  After putting your Plan into action and sticking with it, check yourself in a couple of weeks.  You may find that you don’t really need to lose weight after all.

I wish you the very best on your quest for losing your excess fat and for achieving a healthy lifestyle.

Feel Good!  Look Good!  And Be Good!

V/r,

Carolyn

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FINE PRINT

This policy is valid from 12 November 2009. This blog is a personal blog written and edited by me, C. Small. For questions about this blog, please contact cvsbushrod@exercise-and-nutrition.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Lower-Back Pain? Exercise Can Help!

Author:  C. Smalllower_back_pain

At some point in our lives, 60-80% of all individuals experience lower-back pain (LBP).  The condition is disabling to 1-5% of the population.  Most cases of LBP occur between the ages of 25 and 60 years, but 12-16 % of children and adolescents are LBP suffers.  Males and females are affected equally.

Back in the late nineties, I started having problems with my lower back, and over time the problems increased significantly.  Through my research (I don’t know about you, but I research everything the doctors tell me), I learned from the National Institutes for Health that lower-back pain (LBP) can be acute or short-term low and that it generally lasts from a few days to a few weeks.  Most acute back pain is the result of trauma to the lower back or a disorder such as arthritis.  Pain from trauma may be caused by a sports injury, work around the house or in the garden, a sudden jolt such as a car accident or other stress on spinal bones and tissues.  Symptoms may range from muscle ache to shooting or stabbing pain, limited flexibility and range of motion, or an inability to stand straight.  Chronic back pain, which is what I have, is pain that persists for more than 3 months.  It is often progressive and the cause can be difficult to determine.  Acute or short-term low back pain generally lasts from a few days to a few weeks. Most acute back pain is the result of trauma to the lower back or a disorder such as arthritis.  Pain from trauma may be caused by a sports injury, work around the house or in the garden, or a sudden jolt such as a car accident or other stress on spinal bones and tissues.  Symptoms may range from muscle ache to shooting or stabbing pain, limited flexibility and range of motion, or an inability to stand straight.

According to Sharon A. Plowman and Denise L Smith in Exercise Physiology, for Health Fitness, and Performance, there has been and still is great interest in the link between muscular fitness and the absence or occurrence of LBP.  The interest is high enough that some tests of health-related physical fitness have included sit-and-reach, sit-ups, or curl-ups, and trunk extension tests as a means of testing lower-back function.

ball5 for lower backOne of the things that I learned while going through physical therapy is that in order to have a healthy, well-functioning back, one must have flexible lower-back muscles, hamstrings, and hip flexors, and strong, fatigue-resistance abdominal and back extensor muscles.  The goal is to keep the vertebrae aligned properly without excessive disk pressure, allowing a full range of motion is all directions.  In addition the pelvis must freely rotate both towards the front and back of the body.

Per the therapists I’ve had over the years, individuals suffering from LBP show signs of lower levels of strength in both abdominal and back extensors.  EMG (electromyogram) activity is also increased in the back muscles of individuals with LBP.  These differences, however, are believed to be the result of LBP rather than the cause.  Also, studies measuring strength and muscular endurance have identified back extension endurance as the critical variable.  So, how did all of this new found knowledge help me?  Well, it helped me to understand why my physical therapists developed my exercise plan on a total body workout for strength and muscular endurance, with a focus on exercises for the back and abdominals.  Did the plan help?  Initially, yes it did.  I believe the strengthened back and abdominals muscles, along with other treatment measures have kept my pain level at a minimum.

So don’t wait.  Start protecting your back now. Order Life Without Back Pain in 24 Hours today. If you’re already experiencing back pain consider trying Yoga Therapy for Back Pain.

About the author: C. Small is the Owner/Manager of CVS Unlimited, LLC and a health and fitness enthusiast with more than 31 years of military training. The Company’s desire is to educate you on the dangers of obesity and help you achieve a healthy lifestyle by combining good nutrition with the right exercises, and using the right equipment for lasting results.

CVS Unlimited, LLC is a paid affiliate of Botanic Choice.

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Call Now: 866-944-0917


FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.