Evening TV is hell on people trying to lose weight. Every single commercial break, it seems like there are ads for some kind of delicious food - typically restaurants.
Solution? As soon as commercials come on, mute the TV and walk away for 3 or 4 minutes.
Less nerve-wracking - don't watch first-run TV at all. Go with Netflix or good old DVDs!
Tuesday, September 27, 2011
Kettlebells
It is imperative that everyone - not just those trying to lose weight - do some kind of weight training. Strong muscles will stick with you in later life and prevent widows hump, widows weeds (under arm flab) and general old age weakness.
In previous posts I recommended varilous weights of dumbbells (you can get 2 pounds, 3 pounds, 5, 7 and 10) as well as a light barbell set (most women only need a 50 pound barbell set) with leg attachment so you can do leg curls and leg extensions.
Now I'd like to suggest kettlebells.
Made by Danskins, they come in 5 pound and 10 pound weights. They're just like dumbbells, exept the weight is distributed in circular fashion and they have handles, which I like. It's a lot easier to do certain exercises by gripping these handles.
In addition, there are exercises you can do with kettle bells that you can't do with barbells - for example the woodchop. (Well, you can, but it's more difficult, logistically speaking.)
Your local Walmart will have these.
In previous posts I recommended varilous weights of dumbbells (you can get 2 pounds, 3 pounds, 5, 7 and 10) as well as a light barbell set (most women only need a 50 pound barbell set) with leg attachment so you can do leg curls and leg extensions.
Now I'd like to suggest kettlebells.
Made by Danskins, they come in 5 pound and 10 pound weights. They're just like dumbbells, exept the weight is distributed in circular fashion and they have handles, which I like. It's a lot easier to do certain exercises by gripping these handles.
In addition, there are exercises you can do with kettle bells that you can't do with barbells - for example the woodchop. (Well, you can, but it's more difficult, logistically speaking.)
Your local Walmart will have these.
Sunday, September 25, 2011
Step on a Scale once a week
You are using the Weight Loss Without Tears program because nothing else has worked for you. (Or, because you're extremely intelligent.) With this program, you're going to lose weight very gradually - because it's easy to lose weight gradually. And if you lose weight very gradually, chances are 99% that you will be able to keep that weight off for the rest of your life.
And because you're losing weight gradually, you do not want to step on the scale every day to keep track of your weight.
When you first start trying to lose weight, step on the scale and write that down. Then, do not step on the scale again for two weeks.
On the 14th day, step on the scale. You should have lost 2 pounds - assuming you've cut back on your portions, cut in half desserts if you haven't cut them out entirely, cut in half your consumption of soda pop (and not replaced it with diet as the artificla sweetner in that stuff is bad for you!), and started an exercise program in which you walk or bike at least 30 minutes a day, and do some light weight training.
Now, do not step on the scale again for another week.
Why? Well, most people would like to lose 2 pounds a week. And this is doable. But you are not going to lose a pound on Monday and a pound on Thursday. Instead, you will lose 2 or 3 ounces a day, for a combined total of 2 pounds over 7 days.
Another reason not to step on the scale every day is water weight. Most people know that they weigh as much as they will in a day at night, after they've ate and drank, and that they weigh the least they will in the morning after they've urinated and/or moved their bowels.
But if you withold liquids from yourself on one day, you may see a weight loss of 3 or 4 pounds. The next day you're so thirsty that you drink several bottles of water - and you've gained that 4 pounds back, whcih can be disconcerting.
You must realize that water weight is not "true" weight. Losing it doesn't mean you're losing weight, any more than gaining it means you're gaining weight. (Unless you have some illness which causes you to store water without being able to release it, of course.)
So be very sparing with that scale. Eat small portions, eat extremely lightly after 8 pm, don't drink a lot of high calorie drinks, and exercise, and you will lose weight.
And because you're losing weight gradually, you do not want to step on the scale every day to keep track of your weight.
When you first start trying to lose weight, step on the scale and write that down. Then, do not step on the scale again for two weeks.
On the 14th day, step on the scale. You should have lost 2 pounds - assuming you've cut back on your portions, cut in half desserts if you haven't cut them out entirely, cut in half your consumption of soda pop (and not replaced it with diet as the artificla sweetner in that stuff is bad for you!), and started an exercise program in which you walk or bike at least 30 minutes a day, and do some light weight training.
Now, do not step on the scale again for another week.
Why? Well, most people would like to lose 2 pounds a week. And this is doable. But you are not going to lose a pound on Monday and a pound on Thursday. Instead, you will lose 2 or 3 ounces a day, for a combined total of 2 pounds over 7 days.
Another reason not to step on the scale every day is water weight. Most people know that they weigh as much as they will in a day at night, after they've ate and drank, and that they weigh the least they will in the morning after they've urinated and/or moved their bowels.
But if you withold liquids from yourself on one day, you may see a weight loss of 3 or 4 pounds. The next day you're so thirsty that you drink several bottles of water - and you've gained that 4 pounds back, whcih can be disconcerting.
You must realize that water weight is not "true" weight. Losing it doesn't mean you're losing weight, any more than gaining it means you're gaining weight. (Unless you have some illness which causes you to store water without being able to release it, of course.)
So be very sparing with that scale. Eat small portions, eat extremely lightly after 8 pm, don't drink a lot of high calorie drinks, and exercise, and you will lose weight.
Wednesday, September 21, 2011
Losing Weight Is Like Trying to Take Olives out of a Bottle
the first pound is hard to lose, but after that it's (relatively) easy.
I have a new client who, at the time of this writing, had been working with my program for 5 days. She had followed all of my advice except for one essential piece, which was almost a deal breaker.
TO begin with, she'd done the 5 days I recommend in which she changed none of her current habits, just kept a journal - what time she got up, what time she went to bed. Every single meal or snack she ate, every type of drink she drank, from water to pop to coffee to alchohol, if any. SHe also wrote down how she felt before and after each event - did eating a donut for breakfast give her a headache, did she start snacking because she was hungry or bored, and so on.
Then, she spent 5 days working on the program. She started walking a half mile each day. She didn't get any leg exercise equipment, but she used dumbbells to exercise her arms. She did cut out all snacks - cookies and so on - rather than diminish them gradually.
And she went to bed each night feeling slightly hungry. Not starving, but hungry. And it was this feeling that caused her to believe that she'd just have to have lost weight by the next day.
But...she did the one thing I told her not to do. She also weighed herself every day - once at night before she went to bed, when people weight the most, and once in themorning after she got up and went to the bathroom - when people weigh the least.
And on the fifth day, when she weighed herself in the morning and saw that for 5 days her weight had not varied at all, she got angry. Not at me but at life in general. Here she'd been going to bed hungry for 5 days, and hadn't lost a single pound. Obviously she couldn't lose weight so why bother.
So I told her what I tell all my clients - you are not going to lose any weight in the first week of the program - or any program. You're exercising which is going to increase muscle weight - which is a good thing, and in any event your body doesn't work that way.
Your body is at a plateau...it takes more than one day of caloric imbalance before it starts losing weight...it takes at least two weeks. But after that two weeks...after that first pound goes away...then, the weight starts to come off steadily, as long as that caloric imbalance is maintained.
So please - when you first start this weight loss program - weigh yourself on the first day, sure. But then, don't weigh yourself again for at least 2 whole weeks. And after that 2 weeks, you will have lost 1 or 2 pounds. That may seem like a small amount, but it is cause for celebration (although not by consuming a Blizzard!) because then you will know you are on your way.
I have a new client who, at the time of this writing, had been working with my program for 5 days. She had followed all of my advice except for one essential piece, which was almost a deal breaker.
TO begin with, she'd done the 5 days I recommend in which she changed none of her current habits, just kept a journal - what time she got up, what time she went to bed. Every single meal or snack she ate, every type of drink she drank, from water to pop to coffee to alchohol, if any. SHe also wrote down how she felt before and after each event - did eating a donut for breakfast give her a headache, did she start snacking because she was hungry or bored, and so on.
Then, she spent 5 days working on the program. She started walking a half mile each day. She didn't get any leg exercise equipment, but she used dumbbells to exercise her arms. She did cut out all snacks - cookies and so on - rather than diminish them gradually.
And she went to bed each night feeling slightly hungry. Not starving, but hungry. And it was this feeling that caused her to believe that she'd just have to have lost weight by the next day.
But...she did the one thing I told her not to do. She also weighed herself every day - once at night before she went to bed, when people weight the most, and once in themorning after she got up and went to the bathroom - when people weigh the least.
And on the fifth day, when she weighed herself in the morning and saw that for 5 days her weight had not varied at all, she got angry. Not at me but at life in general. Here she'd been going to bed hungry for 5 days, and hadn't lost a single pound. Obviously she couldn't lose weight so why bother.
So I told her what I tell all my clients - you are not going to lose any weight in the first week of the program - or any program. You're exercising which is going to increase muscle weight - which is a good thing, and in any event your body doesn't work that way.
Your body is at a plateau...it takes more than one day of caloric imbalance before it starts losing weight...it takes at least two weeks. But after that two weeks...after that first pound goes away...then, the weight starts to come off steadily, as long as that caloric imbalance is maintained.
So please - when you first start this weight loss program - weigh yourself on the first day, sure. But then, don't weigh yourself again for at least 2 whole weeks. And after that 2 weeks, you will have lost 1 or 2 pounds. That may seem like a small amount, but it is cause for celebration (although not by consuming a Blizzard!) because then you will know you are on your way.
Monday, September 19, 2011
Don't Eat After 8 pm
Your goal - as long as you're a person who works a 9-5 job and is able to go to bed at a reasonable hour - 10 pm, 11 pm, whatever - is to not eat anything after 8 pm. And to not drink anything with calories either. Drink as much water as you want - and that will certainly quell your hunger pains, but nothing else.
Now, because I advocate easing in to everything gradually, I have often posted here that if you do feel hungry late at night, go ahead and eat some carrots or other fruit. And I meant that.
But eating those fruits and/or veggies is just something you're going to do as you work to lower your appetite level...you're not supposed to eat them every night from now on... you eat them only to quell hunger pains if drinking a glass of water doesn't do the trick.
My whole program depends on doing things gradually. Sure, there are some people with strong willpowers who can quit anything cold turkey - drinking, smoking, eating this food or that food. Most people can't do it, which is why most people fail on these diet plans. They try to quit cold turkey, fail, and think they have no willpower and will never be able to control their appetite.
Willpower is a muscle, and like every other muscle in the body, if you exercise it it will grow stronger.
Now, because I advocate easing in to everything gradually, I have often posted here that if you do feel hungry late at night, go ahead and eat some carrots or other fruit. And I meant that.
But eating those fruits and/or veggies is just something you're going to do as you work to lower your appetite level...you're not supposed to eat them every night from now on... you eat them only to quell hunger pains if drinking a glass of water doesn't do the trick.
My whole program depends on doing things gradually. Sure, there are some people with strong willpowers who can quit anything cold turkey - drinking, smoking, eating this food or that food. Most people can't do it, which is why most people fail on these diet plans. They try to quit cold turkey, fail, and think they have no willpower and will never be able to control their appetite.
Willpower is a muscle, and like every other muscle in the body, if you exercise it it will grow stronger.
Sunday, September 18, 2011
Going Out To Dinner? Order Lunch
I've got some relatives visiting from out of town, and we went to Red Lobster last night.
When they ordered, they ordered the fried flounder...from the lunch menu. And the waitress thought nothing of it.
If you've never been to a sit down restaurant (as opposed to a fast food restaurant) they typically have a lunch menu, which is the same as their dinner menu except the portions are smaller and the price is smaller also.
It never occurred to me that once 1 pm or whatever time rolled around that I consider the end of lunch time, you could continue to order from the lunch menu at a restaurant.
For example, at Red Lobster, if you order the Maple Chicken (which is all I ever get because I don't like seafood and their steak is too expensive) for lunch, you get one chicken breast. But you get everything else - the salad, the choice of rice or potato, the unlimited Cheddar Bay Biscuits (mm mm good!)
If you order it for dinner, you get two chicken breasts, and you pay a few dollars more for it.
Now, for me, that isn't a problem. I eat one chicken breast, and I take the other one home and have it for lunch the next day.
But if you're not in to eating left overs (and that's a mistake, believe me. Leftovers can often taste better than they did the night before, as all the juices and flavors have had time to marinate together) then try ordering your dinner off the lunch menu.
As long as you're at a restaurant that actually does have a lunch menu, you should be fine. Just ask.
When they ordered, they ordered the fried flounder...from the lunch menu. And the waitress thought nothing of it.
If you've never been to a sit down restaurant (as opposed to a fast food restaurant) they typically have a lunch menu, which is the same as their dinner menu except the portions are smaller and the price is smaller also.
It never occurred to me that once 1 pm or whatever time rolled around that I consider the end of lunch time, you could continue to order from the lunch menu at a restaurant.
For example, at Red Lobster, if you order the Maple Chicken (which is all I ever get because I don't like seafood and their steak is too expensive) for lunch, you get one chicken breast. But you get everything else - the salad, the choice of rice or potato, the unlimited Cheddar Bay Biscuits (mm mm good!)
If you order it for dinner, you get two chicken breasts, and you pay a few dollars more for it.
Now, for me, that isn't a problem. I eat one chicken breast, and I take the other one home and have it for lunch the next day.
But if you're not in to eating left overs (and that's a mistake, believe me. Leftovers can often taste better than they did the night before, as all the juices and flavors have had time to marinate together) then try ordering your dinner off the lunch menu.
As long as you're at a restaurant that actually does have a lunch menu, you should be fine. Just ask.
Friday, September 16, 2011
It's Not Going to Kill You to Go To Bed Hungry
I encourage all my clients to go about their weight loss/weight maintenance goals in a no-pressure type of way.
There's no need to cut out desserts. There's no need to cut out any types of foods - rice, potatoes, whatever.
The key is simply portion control.
Having said that, there's one thing everyone who wants to lose, or maintain, weight, has got to realize, and that's that sometimes you have to go to bed hungry.
Not starving - there's no need to go to bed feeling ravenous - eat a few carrots or even an apple to take the edge off. But don't eat a whole bowl of icecream and then go to sleep. Desserts should be eaten at least 3 hours before you go to bed. And even then, remember, when you're trying to lose weight, don't eat a whole bowl of ice cream, eat half of one.
If you don't have the willpower to eat only half a bowl of icecream at a time - then you'll have to quit icecream cold-turkey. Don't bring it into the house. When you get an urge for ice cream, drink some water and read a book or something - do some kind of activity - until the craving passes.
You must take the long term view. Don't get frustrated or angry because you're only losing 1 or 2 pounds a week even though you go to bed hungry every night. Given sufficient time, your appetite will shrink along with your waistline, and you'll be able to go to bed without feeling hungry.
Because as I've posted before - it is those late night hours that are the defeat of a lot of people. If you can't get to sleep, you get up and get something to eat while you read a book or watch TV. Switch eating for drinking - water! or decaff coffee or tea.
It's one thing to eat at night if you're going to be active - if you have an evening job rather than a day job, but try not to eat a big meal just before you go to bed. That packs on the pounds.
There's no need to cut out desserts. There's no need to cut out any types of foods - rice, potatoes, whatever.
The key is simply portion control.
Having said that, there's one thing everyone who wants to lose, or maintain, weight, has got to realize, and that's that sometimes you have to go to bed hungry.
Not starving - there's no need to go to bed feeling ravenous - eat a few carrots or even an apple to take the edge off. But don't eat a whole bowl of icecream and then go to sleep. Desserts should be eaten at least 3 hours before you go to bed. And even then, remember, when you're trying to lose weight, don't eat a whole bowl of ice cream, eat half of one.
If you don't have the willpower to eat only half a bowl of icecream at a time - then you'll have to quit icecream cold-turkey. Don't bring it into the house. When you get an urge for ice cream, drink some water and read a book or something - do some kind of activity - until the craving passes.
You must take the long term view. Don't get frustrated or angry because you're only losing 1 or 2 pounds a week even though you go to bed hungry every night. Given sufficient time, your appetite will shrink along with your waistline, and you'll be able to go to bed without feeling hungry.
Because as I've posted before - it is those late night hours that are the defeat of a lot of people. If you can't get to sleep, you get up and get something to eat while you read a book or watch TV. Switch eating for drinking - water! or decaff coffee or tea.
It's one thing to eat at night if you're going to be active - if you have an evening job rather than a day job, but try not to eat a big meal just before you go to bed. That packs on the pounds.
Tuesday, September 13, 2011
The Name of the Game is Patience
Patience is a virtue. It's also an extremely important skill that most people aren't trained in. And so you must train yourself.
When it comes to losing weight, there's no getting around it. It will take time. (If you go in for liposuction the weight disappears over night, sure, but since the individual involved has not learned the necessary diet and exercise routine to follow...that sucked out weight will return shortly.)
When you're over 40, you must be more patient than ever.
If you had a fast metabolism when you were young...around the age of 40-45, it slows down. If you had a slow metabolism, it will slow down even further.
That does not mean its impossible to lose weight! The same law of nature applies - if you burn more calories than you consume, you will lose weight.
It will just take longer.
Which is why I encourage everyone who is just starting out on there new, life-long regime, to not even step on a scale for the first two weeks. If you feel hungry all day, go to bed, wake up and step on the scale and see you haven't lost a single pound, frustration and anger can set in and you'll eat something - and likely too much of something - just to soothe your anger.
It takes about two weeks of new exercise and cutting down on food intake before the body develops an overall caloric imbalance and the weight starts to come off.
In those folks younger than 40, losing 2 pounds a week is the safest rate of weight loss. For those folks over 40, 1 pound a week may be the best you can do.
And that's pretty good. That's 52 pounds in a year!
So make patience your watchword.
When it comes to losing weight, there's no getting around it. It will take time. (If you go in for liposuction the weight disappears over night, sure, but since the individual involved has not learned the necessary diet and exercise routine to follow...that sucked out weight will return shortly.)
When you're over 40, you must be more patient than ever.
If you had a fast metabolism when you were young...around the age of 40-45, it slows down. If you had a slow metabolism, it will slow down even further.
That does not mean its impossible to lose weight! The same law of nature applies - if you burn more calories than you consume, you will lose weight.
It will just take longer.
Which is why I encourage everyone who is just starting out on there new, life-long regime, to not even step on a scale for the first two weeks. If you feel hungry all day, go to bed, wake up and step on the scale and see you haven't lost a single pound, frustration and anger can set in and you'll eat something - and likely too much of something - just to soothe your anger.
It takes about two weeks of new exercise and cutting down on food intake before the body develops an overall caloric imbalance and the weight starts to come off.
In those folks younger than 40, losing 2 pounds a week is the safest rate of weight loss. For those folks over 40, 1 pound a week may be the best you can do.
And that's pretty good. That's 52 pounds in a year!
So make patience your watchword.
Monday, September 12, 2011
Samantha Stosur
I watched the women's tennis finals yesterday, Sunday. The Australian, Samantha Stosur, beat Serena Williams.
Both Serena and Samantha have biceps to die for, but Samantha's definition is a bit more ....defined ; ).
Her biceps are about as big as a woman's can get without taking HGH or steroids, and it just goes to show that you can work out and look muscular and sexy at the same time.
Now..according to an article, Samantha doesn't do bicep curls. I find that very difficult to believe. But according to her trainer, Giselle Martin, this is what she does;
Giselle Martin, the physical trainer of Sam Stosur, says: “Sam’s preseason training consists of Swimming, Sand Dune running, Stairs/Hill sprints, Boxing/Kickboxing, Sprints using resistant bands/Parachutes, Core Strengthening using Bossu/Fitball, Strength sessions using weights/Straps/Kettle Bells/Vibroplate.
'With only one weeks rest, from a gruelling year on the women’s tennis circuit, Sam was back into her pre-season training.
'We started with cross training (doing exercises she doesn't normally do e.g sand dune running, swimming etc) it's refreshing and she responds well to training diversity. The variety in her training ensures each session is new and exciting. I like to train with Sam or have someone train with her. This keeps that competitive edge, whilst challenging her and pushing Sam to her limits.
'As we get closer to the Aussie circuit we introduce more tennis specific exercises. It’s a building process, each week the training changes, it's all calculated and everything we aim to do, is for a reason, purpose!!!
'It’s imperative that we use pre-season training in Australia to our advantage. Whilst other players around the world are training in cold climates, we have the advantage of training in the heat etc, we become acclimatised to these harsh conditions (35-40’ heat) prior to the Australian Open.'
Sunday, September 11, 2011
Too hot to handle
A model's good advice:
Elle's advice:
From London Free Press: Too hot to handle
Playboy cover model Elle Patille gives new meaning to the term "explosive workouts."
The Canadian bombshell loves climbing active volcanoes in Central America in her spare time.
Seriously.
Patille, a 33-year-old native of Mississauga, Ont., has documented eight such daring and gruelling volcanic treks online.
Her latest conquest was the mighty Santiaguito in Guatemala's western highlands during an orange alert -- aka a "do not climb" advisory, she tells QMI Agency with a devilish laugh.
The brown-eyed brunette and three other thrill-seekers spent three days hiking the dangerously active volcano earlier this year.
"There's debris about the size of small cars to minivans that actually come flying your way with every eruption. We were hiding behind large boulders whenever that would happen," she recalls.
"And after every eruption, there's usually a torrential downpour because of all the vapour clouds. And there's ash showers. It looked like snow was falling. It's pretty unreal."
It's also "an amazing workout," the Torontonian adds, noting she has "27 more volcanoes left to climb in Guatemala."
Of course, not all of Patille's workouts are quite as extreme.
But then again, there's nothing routine about her, well, workout routine, especially considering her hectic travel schedule.
"I just try to do it as often as I can," she explains. "So even if that means grabbing a kettlebell and working out in the backyard, or taking some weights or one of those stability balls while I travel, then I do, just so I can try to get a quick workout in my hotel room. It's too hard to stick to a daily regimen when you're so busy."
Patille, a lean 125 pounds at five-foot-10, also enjoys Bikram yoga.
She works up a sweat in what she affectionately calls the "torture chamber" as often as her schedule allows.
"It's hot yoga for 90 minutes at 115 degrees," she says. "It's like doing yoga for an hour and a half in a sauna."
Fitness has always been important to Patille.
But as she moves into her mid-30s, she admits she's "a little older than most of the girls who are still posing for Playboy," and her workouts have taken on a greater sense of urgency.
"I've been very lucky, very fortunate -- good genes, I guess," she says. "At the same time, it does put pressure on you. You look at the younger girls coming in, and by no means is it a competition, but it does put more pressure on you, absolutely."
That's why Patille doesn't splurge as much as she'd like to when it comes to her diet.
She eats plenty of veggies, fruit, nuts and fish.
"I try to avoid red meat. I think it's the animal lover in me," she adds.
Even if she didn't pose nude for a living, Patille explains, she'd still keep fit.
"Fitness is important for anybody, even if you're not in my profession," she says. "I just think it's something that should be mandatory for everybody just to feel good about themselves. I'm a strong believer in it."
Visit www.ellepatille.com.
Elle's advice:
"You know what, as long as you're feeling good about your life, you're healthy and you're having fun, that's all that really matters. So don't put too much pressure on yourself. I know we're our own worst critics, but that can just be detrimental at the end. Just take care of yourself and enjoy your life."
Elle's advice:
"You know what, as long as you're feeling good about your life, you're healthy and you're having fun, that's all that really matters. So don't put too much pressure on yourself. I know we're our own worst critics, but that can just be detrimental at the end. Just take care of yourself and enjoy your life."
From London Free Press: Too hot to handle
Playboy cover model Elle Patille gives new meaning to the term "explosive workouts."
The Canadian bombshell loves climbing active volcanoes in Central America in her spare time.
Seriously.
Patille, a 33-year-old native of Mississauga, Ont., has documented eight such daring and gruelling volcanic treks online.
Her latest conquest was the mighty Santiaguito in Guatemala's western highlands during an orange alert -- aka a "do not climb" advisory, she tells QMI Agency with a devilish laugh.
The brown-eyed brunette and three other thrill-seekers spent three days hiking the dangerously active volcano earlier this year.
"There's debris about the size of small cars to minivans that actually come flying your way with every eruption. We were hiding behind large boulders whenever that would happen," she recalls.
"And after every eruption, there's usually a torrential downpour because of all the vapour clouds. And there's ash showers. It looked like snow was falling. It's pretty unreal."
It's also "an amazing workout," the Torontonian adds, noting she has "27 more volcanoes left to climb in Guatemala."
Of course, not all of Patille's workouts are quite as extreme.
But then again, there's nothing routine about her, well, workout routine, especially considering her hectic travel schedule.
"I just try to do it as often as I can," she explains. "So even if that means grabbing a kettlebell and working out in the backyard, or taking some weights or one of those stability balls while I travel, then I do, just so I can try to get a quick workout in my hotel room. It's too hard to stick to a daily regimen when you're so busy."
Patille, a lean 125 pounds at five-foot-10, also enjoys Bikram yoga.
She works up a sweat in what she affectionately calls the "torture chamber" as often as her schedule allows.
"It's hot yoga for 90 minutes at 115 degrees," she says. "It's like doing yoga for an hour and a half in a sauna."
Fitness has always been important to Patille.
But as she moves into her mid-30s, she admits she's "a little older than most of the girls who are still posing for Playboy," and her workouts have taken on a greater sense of urgency.
"I've been very lucky, very fortunate -- good genes, I guess," she says. "At the same time, it does put pressure on you. You look at the younger girls coming in, and by no means is it a competition, but it does put more pressure on you, absolutely."
That's why Patille doesn't splurge as much as she'd like to when it comes to her diet.
She eats plenty of veggies, fruit, nuts and fish.
"I try to avoid red meat. I think it's the animal lover in me," she adds.
Even if she didn't pose nude for a living, Patille explains, she'd still keep fit.
"Fitness is important for anybody, even if you're not in my profession," she says. "I just think it's something that should be mandatory for everybody just to feel good about themselves. I'm a strong believer in it."
Visit www.ellepatille.com.
Elle's advice:
"You know what, as long as you're feeling good about your life, you're healthy and you're having fun, that's all that really matters. So don't put too much pressure on yourself. I know we're our own worst critics, but that can just be detrimental at the end. Just take care of yourself and enjoy your life."
No Weight Bench - Try an Exercise Band
Turned on the Golf Channel today and it was a show on Golf Fitness.
The show featured two guys, one showing the other how to use an exercise band.
I've seen these - briefly - on Exercise shows that I've channel-surfed past, and I've never thought they'd be of any use - pretty fiddly.
But some of the exercises shown had promise - especially if you don't have a weight bench with leg attachment, because with the exercise band you can exercise all the muscles in your legs, not just the major ones that the curl and extension do.
If you're going to buy an exercise band, buy a good one - they range in price from $20 to $40 (so an internet search tells me) - I'd say more expensive = better quality.
This website seems to have more sophisticated versions of bands than was shown on the Golf Chennel's site..
http://www.power-systems.com/s-338-exercise-bands.aspx?gclid=CPvtjubOlasCFQ9S7Aodvn_TXA
One of the exercises shown was with the guy standing on one leg, while the other legs is kicked - slowly - back and forth. This works on both balancing muscles and various leg muscles.
Another exercise was the "Monster Walk" - a bit of Frankenstein's monster leg action going. That looked kind of fun.
This is the kind of thing you could use one every couple of days to give your legs a pretty good workout.
The show featured two guys, one showing the other how to use an exercise band.
I've seen these - briefly - on Exercise shows that I've channel-surfed past, and I've never thought they'd be of any use - pretty fiddly.
But some of the exercises shown had promise - especially if you don't have a weight bench with leg attachment, because with the exercise band you can exercise all the muscles in your legs, not just the major ones that the curl and extension do.
If you're going to buy an exercise band, buy a good one - they range in price from $20 to $40 (so an internet search tells me) - I'd say more expensive = better quality.
This website seems to have more sophisticated versions of bands than was shown on the Golf Chennel's site..
http://www.power-systems.com/s-338-exercise-bands.aspx?gclid=CPvtjubOlasCFQ9S7Aodvn_TXA
One of the exercises shown was with the guy standing on one leg, while the other legs is kicked - slowly - back and forth. This works on both balancing muscles and various leg muscles.
Another exercise was the "Monster Walk" - a bit of Frankenstein's monster leg action going. That looked kind of fun.
This is the kind of thing you could use one every couple of days to give your legs a pretty good workout.
Thursday, September 8, 2011
Weight Watchers Members Lose Twice as Much Weight as Other Dieters
If you read the article below, the study only "compared" 772 overweight people - and in the UK, Australia and Germany - not the US, which has different issues.
I don't trust any study that only deals with 772 people.
Nevertheless...it's news I thought I'd share. If you're thinking of a pay-to-play program, Weight Watchers might be the way to go. But I can assure you that by using common sense and a gradual weight loss program that I advocate, you will also be successful.
I don't trust any study that only deals with 772 people.
Nevertheless...it's news I thought I'd share. If you're thinking of a pay-to-play program, Weight Watchers might be the way to go. But I can assure you that by using common sense and a gradual weight loss program that I advocate, you will also be successful.
Weight Watchers' approach to dieting seems to tighten the belt more than other approaches to weight loss, according to a new study published in the Lancet.
The new research, which was funded by Weight Watchers International but conducted by the U.K. Medical Research Council, compared 772 overweight and obese adults in Australia, Germany and the U.K. Participants were randomly assigned to receive either 12 months of standard health care or a 12-month free membership to Weight Watchers.
"Our studies didn't compare different commercial weight-loss programs, but did test the general concept of whether the various schemes available might work better than the current standard care," Dr. Susan Jebb, lead author of the study, said during a presentation at the International Congress on Obesity. "Regardless of which commercial program people opt for, it's having a weekly weigh-in and support that seems to work. People are more likely to stick at it."
The study is not the first time the Weight Watchers regimen -- which is perhaps most famous for its points system -- has outperformed other strategies. In June, Weight Watchers topped the list of commercial diet plans ranked by U.S. News and World Reports.
In a May ranking by Consumer Reports, however, the weight-loss plan came in third. And those pounds have a price tag; charges can range up to $40 per month, depending on the plan customers choose.
Weight Watchers
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Weight Watchers
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Still, the system, which typically includes weekly group meetings, weigh-ins, group discussion and behavioral counseling among its components, garners at least some degree of praise from many diet and nutrition experts.
"Everyone is going to lose some weight here because there is a calorie deficit," said Keith Ayoob, director of the nutrition clinic at the Children's Evaluation and Rehabilitation Center at the Albert Einstein College of Medicine. "But it's how you create it so people can comply to it that really makes a difference. People on Weight Watchers are probably more motivated to focus on long-term positive changes, and there's lots of peer encouragement."
"Blending sensible advice about diet and lifestyle with strong behavioral support, Weight Watchers, quite simply, works," said Dr. David Katz, founder of the Yale Prevention Center. "More attention to weight management in primary care is warranted. This study suggests that more attention can mean better outcomes."
In the most recent study, participants adhering to the Weight Watchers plan received the full range of services provided by the program, including access to Internet-based discussion boards and systems to monitor food intake and weight change, as well recipes and meal ideas. Those in the standard care group received weight loss advice and guidelines for treatment from their family physicians.
After 12 months, Weight Watchers participants lost an average of 11 pounds. Those who received standard care lost an average of 5 pounds.
Karen Miller-Kovach, Weight Watchers International's chief scientific officer, said that the study highlights Weight Watchers benefits when complemented with usual primary care.
"Weight Watchers [patients] were able to be much more engaged and benefited from the intense support the weekly meetings provided and made them feel more accountable for their weight loss efforts," said Miller-Kovach. "This reinforces the importance of group support for long-term behavioral change and sustainable weight loss."
Weight Watchers is a nutrition points-driven plan within a group support system that is meant to create healthy eating habits while encouraging exercise.
Katz noted that the better success rate in a group-based program highlights an issue that is often overlooked.
Weight control is not really a 'clinical' issue," said Katz. "It plays out in parks and playgrounds, offices and schools, kitchens and cafeterias. While clinicians can, and should, be part of the solution, we can never be more than part of the solution."
And while no food is off-limits, a points system for foods allows a person to maintain portion control.
"Weight Watchers sort of decriminalizes eating," said Ayoob. "It teaches how to play the hand you're dealt with in terms of weight and body image. And that seems to work for people."
About 1 billion people worldwide are overweight, and 300 million are obese, according to the World Health Organization. To solve the problem, nutrition experts note, even small incremental weight loss can dramatically change the landscape of the obesity epidemic, and the public health outcomes that come along with excessive weight.
Wednesday, September 7, 2011
Even National Geographic is getting into the act
Just received the September issue of National Geographic - it's got a man "flying" on the cover, and other articles are:
--Saving Orphan Elephants
--Forever Wild in the Adirondacks
--Girl Power in Brazil
--The Race to the South Pole
--Lords of the Sahara
There's also a section called "Next" which doesn't seem to deal much with geography. It has:
-Researchers seek the weak spots in a home's defenses (against fire)
-Fitness Beat
-ELegs (a wearable robot that may help paraplegics walk. And this is pretty cool, by the way.)
Anyway, Fitness Beat.
It's a one page article that talks about how music helps people get through their workouts. "Music is a driving force, songs can make adrenaline surge\."
And I agree with that - many's the hill I've fought to get up with the help of the transcendant themes from The Rock or Pirates of the Caribbean.
"Pacing is also the key," says the sports psychologist consulted for this article, Costas Karageorghis.
The fact that music helps you work out is probably not news to you - who among us doesn't put in the earbuds when we go for walks or jogs (or in my case, biking). But try music when you're doing your weight training, as well. (And no, you don't need to do 30 minutes worth of weight training. 15 minutes of targeted training will be just fine.)
--Saving Orphan Elephants
--Forever Wild in the Adirondacks
--Girl Power in Brazil
--The Race to the South Pole
--Lords of the Sahara
There's also a section called "Next" which doesn't seem to deal much with geography. It has:
-Researchers seek the weak spots in a home's defenses (against fire)
-Fitness Beat
-ELegs (a wearable robot that may help paraplegics walk. And this is pretty cool, by the way.)
Anyway, Fitness Beat.
It's a one page article that talks about how music helps people get through their workouts. "Music is a driving force, songs can make adrenaline surge\."
And I agree with that - many's the hill I've fought to get up with the help of the transcendant themes from The Rock or Pirates of the Caribbean.
"Pacing is also the key," says the sports psychologist consulted for this article, Costas Karageorghis.
The fact that music helps you work out is probably not news to you - who among us doesn't put in the earbuds when we go for walks or jogs (or in my case, biking). But try music when you're doing your weight training, as well. (And no, you don't need to do 30 minutes worth of weight training. 15 minutes of targeted training will be just fine.)
Tuesday, September 6, 2011
Welcome new readers
Noticed I've got quite a few new subscribers, so thought I'd greet you with my advice to all people who are at the starting point in their journey to lose weight
If you're just now starting on your weight loss program, the first thing to do is start a journal, in which you will record what you eat, when you eat it, and why. Also, when you exercise, and how you feel before and after you do your exercises.
Some people like to keep extensive journals, others just want to make minimum notes. Regardless of whether you're a maximalist or a minimalist, you must keep a journal.
A journal serves many purposes. It is a memory aid. If you run a mile in 6 minutes now, think how proud you'd be to look back in your journal and see when you first started jogging that you couldn't even run a block.
If you're taking medication for some illness, it can track mood swings or altered behavior because of that medication, or even side effects. (My mom has congestive heart failure, the result of not having taken her high blood pressure medication for 20 years. A few weeks ago, one of her pill dosages was changed. Immediately after that, she started having balance problems and needed to use a cane. Now, this was a clear case of something being wrong with that medication, but what if her balance-deterioration had taken place over the course of several months? With a journal, recording one's physical and mental well-being each day, it still would have been possible to track back and see when it all started, and have that medication adjusted.
Therefore, I cannot emphasize enough, start keeping a journal.
Sunday, September 4, 2011
Is Losing 3 pounds in 2 weeks unacceptable?
No!
That's losing an average of 5 pounds a month, or 60 pounds a year...and done so gradually that it should be possible to keep it off.
If you're eating and exercising sensibly.
The reason I bring this up is because this guy, whose blog I read on a daily basis, mentioned this today and was all upset about it.
He said:
"I also weighed myself and this round of weight loss has been the slowest and most difficult ever. Yes, I lost three more pounds and am now in my 170s but three pounds in almost two weeks is ridiculous."
Now, in the first place this guy is 60 years old. And once you get into your 60s, it just takes weight longer to come off. (He does jog, 4 miles a day.)
In the second place, note the phrase, "this round of weight loss has been the slowest and most difficult ever."
What that means is that he goes on diets periodically, loses weight...and then gains it all back.
Why? Because when he's dieting, like now, he's only eating one meal a day!!!!
And that's another reason why it's taking him so long to lose weight. His body is in starvation mode, it's trying to conserve as much fat as possible by slowing down its metabolism.
So when this guy finally does come off this ridiculous diet, and starts eating "normally" again - not over eating, just eating normally - the weight is going to glom back on, because his body will have adjusted itself to the starvation diet, and when it starts getting more food, will immediately store it as fat with a shout of joy.
That's why its very foolish to try starvation dieting. It sounds like a contradiction in terms, but you will actually lose weight faster if you eat 2,000 calories a day rather than 1,500 or 1,000. And it's a helluva lot easier to eat 2,000 calories a day than 1,500 and especially 1,000.
And because your body has not had to adjust - metablosm wise - for this 2,000 calorie a day regime, it will not go crazy when you increase your intake to 2,500 - and that's what you want.
That's losing an average of 5 pounds a month, or 60 pounds a year...and done so gradually that it should be possible to keep it off.
If you're eating and exercising sensibly.
The reason I bring this up is because this guy, whose blog I read on a daily basis, mentioned this today and was all upset about it.
He said:
"I also weighed myself and this round of weight loss has been the slowest and most difficult ever. Yes, I lost three more pounds and am now in my 170s but three pounds in almost two weeks is ridiculous."
Now, in the first place this guy is 60 years old. And once you get into your 60s, it just takes weight longer to come off. (He does jog, 4 miles a day.)
In the second place, note the phrase, "this round of weight loss has been the slowest and most difficult ever."
What that means is that he goes on diets periodically, loses weight...and then gains it all back.
Why? Because when he's dieting, like now, he's only eating one meal a day!!!!
And that's another reason why it's taking him so long to lose weight. His body is in starvation mode, it's trying to conserve as much fat as possible by slowing down its metabolism.
So when this guy finally does come off this ridiculous diet, and starts eating "normally" again - not over eating, just eating normally - the weight is going to glom back on, because his body will have adjusted itself to the starvation diet, and when it starts getting more food, will immediately store it as fat with a shout of joy.
That's why its very foolish to try starvation dieting. It sounds like a contradiction in terms, but you will actually lose weight faster if you eat 2,000 calories a day rather than 1,500 or 1,000. And it's a helluva lot easier to eat 2,000 calories a day than 1,500 and especially 1,000.
And because your body has not had to adjust - metablosm wise - for this 2,000 calorie a day regime, it will not go crazy when you increase your intake to 2,500 - and that's what you want.
Friday, September 2, 2011
What Kind of Exercise is Best?
I turned on the TV this morning and found myself looking at an infomercial for "The Firm" - a videotape that shows you how to exercise using weights, with what looked like a little cardio kickboxing thrown in, but also a lot of contortions that looked to me like they'd do more to cause back injury than anything else.
Just what kind of exercise should you do?
Well, it has to be fun exercise, so that you'll want to do it at least three times a week, without having to force yourself. It should also be exercise that is not going to cause joint or tendon damage.
What I suggest - and you should see if this works for you - is weight training three times a week - and that will only take ten minutes! - and then endulging in some kind of sport or other physical activity - from walking briskly (easier on the knees than) jogging or biking (my own recommendation) to playing tennis.
Standing in front of a TV for 20-30 minutes mimicking what some extremely cheerful man or woman is doing? Not necessary. But if that seems fun to you - go for it!
Just what kind of exercise should you do?
Well, it has to be fun exercise, so that you'll want to do it at least three times a week, without having to force yourself. It should also be exercise that is not going to cause joint or tendon damage.
What I suggest - and you should see if this works for you - is weight training three times a week - and that will only take ten minutes! - and then endulging in some kind of sport or other physical activity - from walking briskly (easier on the knees than) jogging or biking (my own recommendation) to playing tennis.
Standing in front of a TV for 20-30 minutes mimicking what some extremely cheerful man or woman is doing? Not necessary. But if that seems fun to you - go for it!
Thursday, September 1, 2011
Check out the upper and lower body cycle
I got this for my mom, who is mobility impaired. Walgreens carries it. It's a Gold's Gym Upper and Lower Body Cycle.
Basically it's for people who can't move very well, but who still need to keep strength in their arms and legs.
You set it on the floor, sit in a chair, and use it in a bicycle motion. Unfortunately, my mom can't use this feature, as her arthritis prevents her from lifting her feet even 4 inches off the ground without pain!
But she can still use it as an arm cycle. You put it on your table, and "pedal" with your arms. You can set the tension to whatever you desire, and can get a pretty good workout.
This is particularly important for the elderly who can't move to well except with a walker. Using this upper and lower body cycle keeps them (and eventually, will us!) and keeps their muscles toned.
Banned those flabby widow's weeds under arms! Keep your legs moving! Use a Upper and lower body cycle.
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