4EverFit | Personal Fitness Training Blog

Water Wisdom

You've heard it time and again, "You must drink eight glasses of water a day", but you struggle and gag as you force the fluids you have been told are necessary to be healthy. Nonsense!

The average man requires approximately 125 oz. of water daily and average women need approximately 91 oz. However, most people get adequate hydration from the foods they eat and the fluids they drink in their normal diet. The U.S. government developed something called the "Dietary Guidelines for Americans" and have indicated that "purposeful drinking" (drinking when not thirsty) is only required in situations where one is exposed to heat stress or performing sustained vigorous activity.

An apple is 84% water, broccoli is 91% water, ground beef is 56% water, even a plain bagel is 33% water! Fruits and vegetables are a huge source of water so those eating a healthy diet including plenty of these foods need not force water beyond their comfort level.

Dehydration is serious business. This is not to minimize the importance of staying well hydrated. In hot, humid weather, one can become dehydrated very quickly. Vigorous exercise in extreme temperatures should be avoided. However, when unavoidable, water breaks are usually needed approximately every 20 minutes.

With exception of alcohol which is known to dehydrate, most other beverages contribute to hydration in the same way water does. Caffeinated beverages do have a slight diuretic effect but the water they contain more than offset the loss and still contribute to hydration on a smaller scale than non-caffeinated beverages.

Many people believe drinking lots of water helps them lose weight. Some short-term studies have shown some evidence of truth in this theory. Participants in the study tended to consume fewer calories when they drank water, presumably because the water helped them feel fuller, thus eating less food.

A simple way to determine your hydration level is to examine the color of your urine. A clear or pale urine indicates good hydration whereas a darker urine can indicate dehydration. It is advisable for those with darker urine to drink more fluids.

Sports drinks which add sodium and electrolytes to help retain fluid are only useful in vigorous endurance activities. Regular water or other beverages are better for normal hydration as the extra sodium in your diet is usual not normally advisable otherwise.

Most people don't realize that it is actually possible to drink TOO much water. Forcing excessive amounts of water in a short period of time can put a huge strain on the kidneys. Even endurance athletes are advised by the International Marathon Medical Directors Association not to drink more than 31 ounces of water per hour during extensive exercise.

Know the facts about water and remember, when in doubt, check your urine daily and get extra fluids when you are showing signs of dehydration.

Hip-to-Waist Radio

The Body Mass Index (BMI) has traditionally been used to calculate health risks (such as heart disease and diabetes) in adults. The BMI is a ratio derived from comparing height and weight. The problem with using this measurement to determine whether or not a person is overweight or obese is that it does not allow for the individuals muscle mass vs. body fat percentage.

A newer way to determine health risks is by calculating the difference between hip and waist. This is called the "Hip-to-Waist" ratio. This formula is especially more accurate for those who do weight lifting.

To determine your HTW Radio, you will need to do very precise measurements.

The accurate way to measure the WAIST is to find the mid-point between the lowest rib and the top of the iliac crest (hip bone). The individual should release their breath so the diaphram is at rest. The measuring tape should be pulled snuggly but not over-tight.

The accurate way to measure HIP is to find the “meatiest” part of the buttocks and follow the measure tape evenly around to the front, and again measured snuggly but not too tight.

To find the hip-to-waist ratio, divide the waist measurement by the hip measurement. Example: Measurements are Waist 28”/Hip 36”. Divide 28 by 36 and the calculation would be 0.77.

Use the chart below to find your score:

MEN

Excellent: <.85

Good: .85-.89

Average: .90-.95

At Risk: >.95

WOMEN

Excellent: <.75

Good: .75-.79

Average: .80-.86

At Risk: >.86

Belly fat is the most dangerous fat in the body. If your hip-to-waist ratio is in the "at risk" category, please contact me for a free consultation and to discuss how a personal trainer can help you lower belly fat in your body.

 

 

Meat Industry Stepping Up!

Keeping track of calories, fat and additives is about to become a bit easier for those who care about lowering health risks and maintaining a healthy body fat percentage!  The U.S. Department of Agriculture (USDA) announced that it will require standard Nutrition Fact labels be placed on most meat packages and nutritional information will have to be available at the butcher counter if packages are not labeled.   Forty of the most common cuts of beef, pork, poultry and lamb will be identified as part of this new regulation.  The rule goes into effect Jan. 1, 2012.

Packaged foods have come with nutritional information for years now but the fat content and calories of the meats we purchase were sort of a guessing game.  The good news is that consumers purchasing meats and poultry will now be educated as to which the healthiest choices are.  Now, when choosing between a rib eye steak or a fillet mignon, the glaring truth will be unavoidable - the rib eye is sort of a heart attack on a plate, but a small fillet just might be okay.  The advantages of poultry over red meat will be right in our faces when we shop.  There will be that "moment of truth" when we throw the package in our shopping cart.

Some wondered what the reaction would be from the American Meat Institute.  Will they fight it?  Surprisingly, they embraced the new law and a spokesman and said the institute feels the consumer will be pleasantly surprised at the lean options available at the butcher.

 

What is "Core"?

The buzz word in fitness the past few years has been "core".  But do you know really what muscles encompass the core?  Many individuals, when referring to core, are talking about abdominals.  Abdominals, obliques and lower back muscles all contribute to spinal stability, but "CORE" is so much more!

There are a total of 29 muscles in the center of the body with a variety of muscle fiber directions.  Since we cannot move or bend our bodies to contract and strength these important spinal supporters, how can we strengthen them?  The answer is in proprioception.  This is why personal trainers use so many tools to create an unstable environment during their clients' exercises.  Standing on a Bosu ball, doing a exercises with a stability ball, "walking the line" on a styrofoam half-roll, or even just standing on one foot, will fire those internal muscles.  The body naturally contracts core muscles in an effort to gain balance and not fall, thus isometrically strengthening them.  The side benefit is improved balance as the brain must connect with the vestibular system when the body is placed in an unstable environment.

Why is core so important?  The core is the foundation of the body in the same way the trunk is to a tree.  Without a strong trunk, strong branches aren't very valuable.  Trainers working with new clients will start with a focus on core and build from there.

Are abdominal exercises still important?  Definitely!  The rectus abdominus is a large muscle that runs from the breast bone to the pubis.  It is an important muscle in avoiding low back problems since it supports the front of the spine.  But don't forget to include low back strengthening exercises such as back extensions in your program design. 

My favorite core exercise is "the plank", a popular yoga position.  Resting on your elbows on the floor (or a higher elevation for beginners), elbows directly under shoulders, and toes in the "push-up position", align your  body in a perfectly straight line from head to toes.  Don't allow back to sag or buttocks to stick up.  Hold this position as long as possible.  When performed regularly, you will notice you are able to hold the position for longer and longer periods of time.  Every core muscle is firing, and you will note that nearly every muscle in your body will fire at the same time in an isometric fashion.

To ensure your work-out regime is properly programmed for your particular body and goals, hire an experienced, certified personal trainer.

 

 

Be Smart: Calories Still Count!

Everyone has heard of the Adkins, The South Beach, Weight Watchers, The Mediterranean, etc.  What they all have in common is the obvious:  reduced caloric intake for the dieter.  You've heard that the "good fats" in olives, nuts and dark chocolate will help you lose weight.  You've also heard that eating lots of dairy products will help you lose weight.  But then you hear that dairy and wheat are bad foods.  No wonder our overweight citizens fly from one thing to another looking for the magic diet to solve their health issues and improve their self esteem.

Guess what?  Calories VERY MUCH count.  At the end of the day, the number of calories you consumed versus the number of calories you burned will leave you with either an excess or a deficit that will contribute to whether you lose, gain or maintain your body fat percentage.

I am a believer in an EDUCATION in calories for everyone concerned with weight.  Within a week or two of reading labels, measuring, journaling and totalling, it's all there in your head.  You will already know that the pasta on your plate looks like about 400 calories before they add the sauce.  Because it is tossed with a monounsaturated fat such as olive oil will NOT negate the calories you consume in that meal.  Furthermore, the olive oil (as healthy as it may be) will contribute another 100 or so calories to the plate.

Monounsaturated fatty acids found in olives, olive oil, nuts, seeds, avocados and dark chocolate, while they may contribute to good health, will NOT help you lose belly fat when eaten in meal-sized portions.  In fact, they can help you GAIN weight because they are high extremely high in calories.  Consider the Mufas as a garnish - three olives on a salad, two slices of avocado on a sandwich, one small square of dark chocolate as a treat, a teaspoon of olive oil to saute some veggies or lean protein.  Half an avocado stuffed with tuna salad is fat-laden and calorie rich.  A half cup of almonds is way too much for a snack!  Noshing on olives between meals can totally sabotage a weight loss goal.

Be smart.  Do your homework.  Get an education in calories.  These days, the information is immediately at your fingertips in most case.  Ah!  But what is a serving?  MEASURE so you don't fool yourself into thinking your 400 calorie snack is actually 200 calories.

Be even smarter.  Hire a registered dietitian to educate you on protective eating to avoid health risks and to ensure you are balancing your macro-nutrients.

Don't eliminate food groups because you heard someone say dairy and wheat are bad.  If you are having digestive problems, explore the possibility you have an allergy to one or both of these important food sources with your physician.  If you eliminate them, you will need to make up the lost nutrients through other sources or supplements.

Above all, enjoy your food, just be smart about it.

 

New Year's Resolution #3 - Eat breakfast!

EAT BREAKFAST!

A big mistake so many people make in their efforts to lose body fat is eliminating breakfast, the most important meal of the day.  When we awake in the morning, our metabolisms are sluggish.  Eating a healthy, balanced meal before setting off for a day's activities is essential to boosting your metabolism for effective calorie burn throughout the day.

If you are not accustomed to eating in the morning, gradually add food in small amounts.  Little by little, your body will adjust to being hungry in the morning, which will then curtail the mid-day and afternoon hunger, making it easier to eat a lighter lunch and dinner.

Consider the following breakfast for a super metabolism boost:

Fry two or three eggs in olive oil spray to desired firmness. Lay cooked eggs over the top of ONE piece 100% whole wheat toast that has been buttered (no more than one teaspoon, preferrably spreadable butter with olive oil in it). Drink 8 oz. fat free milk (regular or lactose free) and have a small piece of fruit such as a small orange or some grapes. Total calories approx. 390-460.

You might be amazed at how well this breakfas satiates you all day long. You will want a light but well-balanced lunch and dinner plus a snack of fruit between meals. Starting the day with this meal is an awesome way to stave off hunger.

Because eggs are high in cholesterol, you will not want to eat this breakfast every day; however, a couple times a week should be fine for most healthy people.  By now you've heard that eggs have been getting a bad rap. Follow your doctor's instructions for total cholesterol intake, of course.

New Year's Resolution #2

Continuing a series of suggestions for New Year's resolutions:

Resolution #2

Vow to eat less often in retaurants.  Restuarant food is almost always higher in fat and calories than foods you cook at home.  The chef's job is to make your meal tasty so you will come back and spend more money.  Unfortunately, sneaking in lots of butter, cream, salt and starch will do just that.  

When you must eat out, order simple foods that are not lots of ingredients mixed together.  Avoid breaded, fried foods, foods with cream sauces or meats that are highly marbled.  Look for menu choices that include grilled fish, steamed veggies, salads with non-creamy dressings (on the side) and ask for side dishes that are not laden with butter or gravy.

Do yourself a favor, learn to enjoy dining in!

 

New Year's Resolutions

Today's blog will be the first of a series of suggested new year's resolutions for those who may wish to lose weight and get healthier in 2011.

Resolution #1

Vow to always read the labels of any food you plan to feed yourself and family.  Look first at the calories and serving size to see if it's worth its "bang for the buck" with regard to calories.  Next look at the ingredients.  If you find high fructose corn syrup, monosodium glutamate (MSG) or a variety of preservatives, consider NOT purchasing this food. 

Remember that "Natural" on a label means absolutely nothing when it comes to nutrition in its purest form.  Example:  "Land O Lakes Fat-Free Half & Half" has corn syrup added and it is not even marketed as a sweetened creamer!  Non-fat versions of foods like cookies will have extra sugar and starch added.  No-sugar foods will have fat and starch added.  Starch creates the same insulin reaction in the body as sugar and has just as many calories. 

If you have little time to prepare healthy meals from scratch, consider dedicating one weekend day a month to cook up batches of healthy foods and freeze for weeknights when you have no time.

Exercise to Fight Colds!

A recent study at Appalachian State University is showing strong indicators that individuals who exercise five days a week are far less likely to catch a cold than those who don't.  1,0002 adults participated in two 12-week time periods in both the fall and winter when colds are rampant.  The study group reported 43% fewer sick days with respiratory infections than those who exercised once a week or less.  The participants who rated their overall fitness at the highest level saw an even greater number at 46% fewer days than the "least fit" folks.  This study further concluded that when the fit group did catch a cold, their symptoms were less severe.

Source:  Tufts University Health and Nutrition Newsletter, Jan. 2011

 

Protein & Carb Needs of Male vs. Female Athletes

A recent study published in May in Medicine & Science in Sports & Exercise concluded that men and women are not created equal when it comes to "recovery diet" needs between high intensity training sessions.  A 2008 study in New Zealand had shown that male bicyclists who ingested both protein and carbohydrates between bouts of strenuousexercise increased their performance and reduced recovery issues compared to men who ingested a carb-only meal. 

When female cyclists asked for a study of their own, the results were surprisingly different!  The women who consumed protein along with carbs between bouts of high intensity exercise reportedmore soreness and leg fatigue during recovery than the carb-only group.  Additionally, in contrast to the men who participated in the male-only study, the women in the high-protein study did NOT show performance improvements over the carb only group.

Resource:  October 2010 IDEA Fitness Journal