A new month, another day for reflection.
Today is Monday, so you'll be doing your weight training today - as you do every Monday, Wednesday and Friday.
You should be doing your weight training as gradually as you're doing your weight loss. The old adage "No pain no gain" may be true...but you're not trying to gain bulding muscles, merely tone up the ones you have.
But you do have to increase the number of repetitions you do, and the amount of weights you use.
Typically, you increase the amount of weight you use, if you're trying to build muscle. And if you're trying to tone muscles or achieve endurance, you increase the number of repetitions. But a lot of repetitions won't really do any good if you're not using weight that presents some kind of challenge to you.
You should therefore increase the amount of repetitions you do over the course of a week or so, and increase the amount of weight every couple of weeks, until you've achieved the amount of strength you want. Then, just increase repetitions.
Keep track of the weight and the reps you do each day. THere's nothing like the warm glow of accomplishment you receive as you page through your journal and watch the weight gradually go down, and the strength gradually go up.
Sunday, July 31, 2011
Wednesday, July 27, 2011
DJ Khaled Says Fat Joe's Weight Loss 'Inspired Him'
"Everybody keep catching strokes and heart attacks, and what happened to me was, like seven of my friends passed last year from heart attacks, and they were all 32, 34 years old, 35.
The author of this statement is in the music business. Well...the rap business, which some people think is a kind of music.
In any event...if people he knows are having heart attacks at age 32, 34 or 35, I venture to say it's because they're doing drugs, not because they're overweight.
But the result is the same. It's a lot easier to keep up with your kids if you can run and jump, and toting around 80 or more extra pounds makes it difficult to do that.
http://www.mtv.com/news/articles/1668026/dj-khaled-fat-joe-weight-loss.jhtml
Celebrity Favorites: DJ Khaled
"Fat" Joe is no more. The Bronx, New York, rapper has recently been dropping pounds like he drops hit records, losing more than 80 pounds to date. No word yet as to whether he will consider a name change, but his friend and frequent collaborator DJ Khaled is in full support and astonished by his buddy's new physique.
"Joe lost so much weight that I can't believe it," Khaled told Mixtape Daily. "I was just on the phone with him and he was like, 'Khaled I wear a 1X. I walk into Bal Harbour, go to Gucci and whatever.' "
Shopping in the ritzy North Miami Beach neighborhood is not the only perk to being lighter. According to Khaled, Joe's diet has also reinvigorated his artistic muscle. "Now he goes into any store and buys a 1X. He said he feels the best he ever felt and he's back in the studio working," the We the Best Forever DJ said. "I think by him losing all this weight, it just inspired him, just more inspiration for him to make more hit records."
Back in June, Joe revealed to the New York Daily News that he went on a diet following the deaths of a number of his close friends. "I always loved being fat, obviously. I'm Fat Joe," the rapper told the newspaper. "If I could gain 1,000 pounds and be healthy, I would love to do that. The biggest killer of people is food. It kills more people than AIDS or gun violence or war, anything you can name.
"Everybody keep catching strokes and heart attacks, and what happened to me was, like seven of my friends passed last year from heart attacks, and they were all 32, 34 years old, 35. And I said, 'I got kids, I can't leave 'em like that.' This world is too hard for me to leave my kids, without me supervising and being there for them."
The author of this statement is in the music business. Well...the rap business, which some people think is a kind of music.
In any event...if people he knows are having heart attacks at age 32, 34 or 35, I venture to say it's because they're doing drugs, not because they're overweight.
But the result is the same. It's a lot easier to keep up with your kids if you can run and jump, and toting around 80 or more extra pounds makes it difficult to do that.
http://www.mtv.com/news/articles/1668026/dj-khaled-fat-joe-weight-loss.jhtml
Celebrity Favorites: DJ Khaled
"Fat" Joe is no more. The Bronx, New York, rapper has recently been dropping pounds like he drops hit records, losing more than 80 pounds to date. No word yet as to whether he will consider a name change, but his friend and frequent collaborator DJ Khaled is in full support and astonished by his buddy's new physique.
"Joe lost so much weight that I can't believe it," Khaled told Mixtape Daily. "I was just on the phone with him and he was like, 'Khaled I wear a 1X. I walk into Bal Harbour, go to Gucci and whatever.' "
Shopping in the ritzy North Miami Beach neighborhood is not the only perk to being lighter. According to Khaled, Joe's diet has also reinvigorated his artistic muscle. "Now he goes into any store and buys a 1X. He said he feels the best he ever felt and he's back in the studio working," the We the Best Forever DJ said. "I think by him losing all this weight, it just inspired him, just more inspiration for him to make more hit records."
Back in June, Joe revealed to the New York Daily News that he went on a diet following the deaths of a number of his close friends. "I always loved being fat, obviously. I'm Fat Joe," the rapper told the newspaper. "If I could gain 1,000 pounds and be healthy, I would love to do that. The biggest killer of people is food. It kills more people than AIDS or gun violence or war, anything you can name.
"Everybody keep catching strokes and heart attacks, and what happened to me was, like seven of my friends passed last year from heart attacks, and they were all 32, 34 years old, 35. And I said, 'I got kids, I can't leave 'em like that.' This world is too hard for me to leave my kids, without me supervising and being there for them."
Monday, July 25, 2011
Half the year gone
It's July 25, and the year is almost half over.
In the scheme of things, every day is precious. The average life expectancy for the US is something like 75 years (a little higher for women, a little lower for men).
Quality of life in our old age in many instances depends on the quality of life in our young age.
(This is unfortunately not always the case. You can go for the first half of your life not having any allergies at all, and then suddenly develop them. Some cancers don't start until late in life, etc - which is why once you've passed the age of 40, time to get those regular mammograms, etc.)
But there are many ways that you can ruin your health in your early years that will always reflect on you later in life.
Over-indulging in alcohol or mind-altering drugs is one of them.
Being consistently overweight is another.
And I'm not talking about being consistently 5-20 pounds overweight. 20 pounds overweight is a mere bagatelle.
But if you're 40 to 100 pounds overweight, or more, when you're young, carrying around all that extra weight will play havoc with your joints when you are older. Everything becomes more difficult when you are older, so placing that handicap on them in addition to the normal wear and tear is just a bad idea.
Now, I say 20 pounds overweight when you are young is a mere bagatelle. I mean that in the sense of what it does to your joints.
And being 20 pounds overweight is not that bad from a health standpoint either.
The problem with being 20 pounds overweight is that it just takes a little something for that overweight to start creeping up there inexorably. Because, our metabolism slows down as we get older. So if you do your exercises, and eat as much as you want, and maintain a 20-pound extra weight for ten years, that's all well and good.
Then the metabolism starts to slow down and suddenly every week an extra pound is added on, and it will be that much harder to take off. And all of a sudden you're 30 or 40 pounds overweight.
Which is why 20 pounds is the absolute minimum overweight that you should allow, and it's better to be no more than 5 or 10 pounds overweight. [And, as always, it's better and more healthier to be 5 pounds overweight than 5 pounds underweight. Being underweight is more dangerous to your health than being the equivalent amount of overweight.]
If you're only from 5 to 10 pounds overweight, when you get in to those metabolism-slowing years, it's a heckuva lot easier to catch it in time and modify - slowly- your eating habits to compensate.
In the scheme of things, every day is precious. The average life expectancy for the US is something like 75 years (a little higher for women, a little lower for men).
Quality of life in our old age in many instances depends on the quality of life in our young age.
(This is unfortunately not always the case. You can go for the first half of your life not having any allergies at all, and then suddenly develop them. Some cancers don't start until late in life, etc - which is why once you've passed the age of 40, time to get those regular mammograms, etc.)
But there are many ways that you can ruin your health in your early years that will always reflect on you later in life.
Over-indulging in alcohol or mind-altering drugs is one of them.
Being consistently overweight is another.
And I'm not talking about being consistently 5-20 pounds overweight. 20 pounds overweight is a mere bagatelle.
But if you're 40 to 100 pounds overweight, or more, when you're young, carrying around all that extra weight will play havoc with your joints when you are older. Everything becomes more difficult when you are older, so placing that handicap on them in addition to the normal wear and tear is just a bad idea.
Now, I say 20 pounds overweight when you are young is a mere bagatelle. I mean that in the sense of what it does to your joints.
And being 20 pounds overweight is not that bad from a health standpoint either.
The problem with being 20 pounds overweight is that it just takes a little something for that overweight to start creeping up there inexorably. Because, our metabolism slows down as we get older. So if you do your exercises, and eat as much as you want, and maintain a 20-pound extra weight for ten years, that's all well and good.
Then the metabolism starts to slow down and suddenly every week an extra pound is added on, and it will be that much harder to take off. And all of a sudden you're 30 or 40 pounds overweight.
Which is why 20 pounds is the absolute minimum overweight that you should allow, and it's better to be no more than 5 or 10 pounds overweight. [And, as always, it's better and more healthier to be 5 pounds overweight than 5 pounds underweight. Being underweight is more dangerous to your health than being the equivalent amount of overweight.]
If you're only from 5 to 10 pounds overweight, when you get in to those metabolism-slowing years, it's a heckuva lot easier to catch it in time and modify - slowly- your eating habits to compensate.
Friday, July 22, 2011
Wow! Time goes by! What to do in a heatwave
I knew I'd missed a couple of days due to a personal project I had to complete, but I hadn't realized I'd missed 6 days! 6!
Apologies to my faithful readers. Won't happen again!
Anyway, it's almost the weekend, and here in Cheyenne Wyoming, Frontier Days are beginning. Various rodeo performances, and also "old time" cowboys having gunfights, life in the 1800s, etc. And hopefully, period food! We'll see.
It's been pretty warm here, but then it's been warm around half the country, apparently. I'm sure you've all been getting advice on how to make sure you don't get heat stroke, etc., but here's some more.
If you're out and about, drink A LOT of fluids. Also, wear a hat with a brim. (And even more important, wear the brim so it covers your eyes, not so it sticks out behind your neck accomplishing nothing at all! White or light colored clothing will keep you cooler than dark colored clothing.
Ice cream is always a treat during hot days, but limit yourself to a single cone or a small serving. Water is always the best thing to drink on hot days!
Apologies to my faithful readers. Won't happen again!
Anyway, it's almost the weekend, and here in Cheyenne Wyoming, Frontier Days are beginning. Various rodeo performances, and also "old time" cowboys having gunfights, life in the 1800s, etc. And hopefully, period food! We'll see.
It's been pretty warm here, but then it's been warm around half the country, apparently. I'm sure you've all been getting advice on how to make sure you don't get heat stroke, etc., but here's some more.
If you're out and about, drink A LOT of fluids. Also, wear a hat with a brim. (And even more important, wear the brim so it covers your eyes, not so it sticks out behind your neck accomplishing nothing at all! White or light colored clothing will keep you cooler than dark colored clothing.
Ice cream is always a treat during hot days, but limit yourself to a single cone or a small serving. Water is always the best thing to drink on hot days!
Saturday, July 16, 2011
The Biggest Loser..... What?
I'm watching the British Open....the round is already over for the day, since England is several hours ahead of us, so they're showing it on tape delay. (My guy Mickelsn is in 7th, 5 strokes back...I doubt if he can make those up tomorrow.)
Anyway, just saw an advertisement for The Biggest Loser TV show (a show that I've never watched. I despise reality shows). An extremely large woman is the guy's next project. She must have been at least 300 pounds overweight.
And at the end of the advertisement - he and she are jogging together (at least for a few seconds.)
No, no, no.
When you are from 200 - 300 pounds overweight, you do not jog! Think of the pounding that is going to put on her knee joints! The danger of injury is way too severe.
Indeed, anywhere from 200 to 300 pounds over weight, the best thing to do is exercise in a pool. The water gives you buoyancy, and you can exercise easily without harming your joints. In addition, the water acts as resistance, so anyone working out in the water is going to get a damn good workout.
It's only after you get down to a less dangerous weight...anything below 200 pounds, that it's okay to start jogging, and even then it'd be better to ride a bike instead to save the knees.
You will say - what about all those 300-pound football players? Well...you don't see them running more than a few yards at a time. The 300-pounders are the defensive and offensive line - all they do is wrestle with each other, while the skinny guys are the ones who do the speed running.
Anyway, just saw an advertisement for The Biggest Loser TV show (a show that I've never watched. I despise reality shows). An extremely large woman is the guy's next project. She must have been at least 300 pounds overweight.
And at the end of the advertisement - he and she are jogging together (at least for a few seconds.)
No, no, no.
When you are from 200 - 300 pounds overweight, you do not jog! Think of the pounding that is going to put on her knee joints! The danger of injury is way too severe.
Indeed, anywhere from 200 to 300 pounds over weight, the best thing to do is exercise in a pool. The water gives you buoyancy, and you can exercise easily without harming your joints. In addition, the water acts as resistance, so anyone working out in the water is going to get a damn good workout.
It's only after you get down to a less dangerous weight...anything below 200 pounds, that it's okay to start jogging, and even then it'd be better to ride a bike instead to save the knees.
You will say - what about all those 300-pound football players? Well...you don't see them running more than a few yards at a time. The 300-pounders are the defensive and offensive line - all they do is wrestle with each other, while the skinny guys are the ones who do the speed running.
Friday, July 15, 2011
Savoring Your Meal
Here's a quick tip on how to prevent yourself from over-eating.
Eat slowly, savoring each bite.
It's not necessary to count 32 chews before you swallow... just don't shove the food down, n o matter how hungry you are. Take a bite, chew it thorougly, swallow it, and move on.
This gives your stomach time to start digesting it, and you will feel fuller faster - and longer.
Eat slowly, savoring each bite.
It's not necessary to count 32 chews before you swallow... just don't shove the food down, n o matter how hungry you are. Take a bite, chew it thorougly, swallow it, and move on.
This gives your stomach time to start digesting it, and you will feel fuller faster - and longer.
Wednesday, July 13, 2011
You only need one solution
My brother is trying to become a professional gambler. Too that end, he has bought hundreds of dollars worth of books on the subject, he's bought a DVD course, and he's just bought a few more books.
And I'm thinking to myself...why are you buing so much stuff to teach you how to play poker? Why not buy the top poker book, the one everyone raves about, and if, after following his advice, you still can't win at poker, accept the fact that no matter how many bloody books you buy, how many courses you take, poker is purely a game of luck and if you're not lucky, you will never win!
The same can be said for people trying to lose weight. I've had a few clients who reveal that they go to stores and buy books on weight lifting, and various dieting books, which then sat on their shelves, unread, I guess because they were hoping the information within those books would pass to them by means of osmosis.
Or they read the books, and didn't see what they wanted to see - an easy, effortless way to lose weight.
Well, there's no such thing. You will have to make some effort, exert some willpower, but if you follow a simple program, not as much as you might think.
There is no reason to give up foods you love - sugars, starches, fats, etc. Simply eat in smaller portions.
Your appetite can shrink. Start eating less, gradually, and eventually you will stop feeling hungry at the end of the day. The "trick" if you want to call it that, the "weird old secret" is simply patience.
It is very difficult to lose weight rapidly - and then keep it off. Lose weight slowly, so that your appetite shrinks along with your body, and when you've reached the weight you want, it will be a lot easier to maintain that weight.
And easy is what we want, right?
And I'm thinking to myself...why are you buing so much stuff to teach you how to play poker? Why not buy the top poker book, the one everyone raves about, and if, after following his advice, you still can't win at poker, accept the fact that no matter how many bloody books you buy, how many courses you take, poker is purely a game of luck and if you're not lucky, you will never win!
The same can be said for people trying to lose weight. I've had a few clients who reveal that they go to stores and buy books on weight lifting, and various dieting books, which then sat on their shelves, unread, I guess because they were hoping the information within those books would pass to them by means of osmosis.
Or they read the books, and didn't see what they wanted to see - an easy, effortless way to lose weight.
Well, there's no such thing. You will have to make some effort, exert some willpower, but if you follow a simple program, not as much as you might think.
There is no reason to give up foods you love - sugars, starches, fats, etc. Simply eat in smaller portions.
Your appetite can shrink. Start eating less, gradually, and eventually you will stop feeling hungry at the end of the day. The "trick" if you want to call it that, the "weird old secret" is simply patience.
It is very difficult to lose weight rapidly - and then keep it off. Lose weight slowly, so that your appetite shrinks along with your body, and when you've reached the weight you want, it will be a lot easier to maintain that weight.
And easy is what we want, right?
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