Goal for the Week!

Have you set your goal for the week? What are you going to do for just 7 days, or even 5 days (until Friday)?

Eating no dessert for the rest of your life sounds overwhelming!

Eating no dessert between now and Friday...totally doable!

Set yourself a small goal for this week that will help you improve your nutrition, exercise program, sleep and stress relief, or your weight loss. Pick one thing and then tell someone for accountability - or post as a comment.

My goal for the week: Plan my meals and stick to my plan! For me...this means saying "no" to any special treats that appear in the office or any special cravings. If it's not part of my plan, I'm not going to eat it.

Strength Training Exercises

Here are some excellent resources for strength training exercises, check out these online libraries:

http://www.exrx.net/

http://www.acefitness.org/exerciselibrary/default.aspx

Strength Training

A friend recently asked for some basics on how to get started with a strength training program, here you go!

DISCLAIMER: WOMEN CANNOT GET BIG & BULKY MERELY BY LIFTING WEIGHTS/STRENGTH TRAINING. WOMEN WILL ONLY GET BIG, BULKY MUSCLES WITH THE ADDITION OF SUPPLEMENTS/HORMONES!

SETS: 1-3

• 1 Set: Good for beginners and to maintain strength
• 2 Sets: Good for strength gain, minimal increase in muscle size
• 3+Sets: Good for gains in strength and power, increase in muscle size
  

REPETITIONS (REPS)

• 1-8 reps: Maximum strength/power
• 8-12 reps: Strength and hypertrophy (increase in muscle size)
• 12-20 reps: Muscle endurance (I really don't think more than 15 reps are necessary)

WEIGHT

However many reps you do, use a challenging enough weight that the last couple of reps are difficult - you would be unable to continue any further. You will follow a double progressive program. Example: you can do 10 reps of bicep curls with 10lb dumbbells. Eventually you work your way up to 15 reps...you increase your weight to 12.5 lb dumbbells, and perform 10 reps. Work your way to 15 reps...increase weight to 15lb dumbbells. Imagine an ascending set of stairs.

REST

You want to rest for a minimum of 48 hours before working the same body part. (Take a day off before working that muscle group again.)

Rest 30 seconds - 2 minutes between sets if training for endurance, 2-5 minutes between sets if training for strength.

BEGINNER WEIGHT PROGRAM

I recommend using machines when you are starting a strength training program. Machines help to control your form until you build some base strength and muscle memory. You will want to change up your program in 4-6 weeks. Add new exercises. Have fun!

• Leg press - gluts & legs
• Leg extension - quadriceps
• Leg curl - hamstrings
• Calf raise - calves (gastrocnemius & soleus)
• Lat pull down - back (latissiumus dorsi)
• Chest press - pectoralis major
• Shoulder press - deltoids
• Arm curl - biceps
• Arm extension - triceps

Plus exercises for your core (abdominals and lower back)!

Tips from National Weight Control Registry

At our last meeting, we talked about the National Weight Control Registry - a database of individuals who have lost a significant amount of weight and maintained that weight loss for at least 5 years. Here's a recap of 6 key behaviors that lead to long-term success (along with some commentary):

Eat Breakfast

They say it's the most important meal of the day...and it's true! You need to eat breakfast to get your metabolism going in the morning. You do need to eat healthy, nutritious foods.

Eat: Oatmeal, whole grain cereals (without a lot of sugar), wheat toast with scrambled egg whites. Not: poptarts, sausage egg & cheese croissant, doughnuts/muffins.

Moderate caloric intake

You need to consume fewer calories than you expend (use) in order to lose weight, and you need to have an equal balance of calories in/calories out to maintain your weight. Stop the yo-yo dieting pattern of eating way too much and then starving yourself to try to make up for it and lose the weight you've gained. Choose a healthy diet you can live with long-term, and a moderate caloric intake so weight gain will not creep up on you!

Regular physical activity

As discussed above, you have to balance calories in/out to maintain your weight. Diet is key, but so is expending calories through regular exercise. Those who have been successful in their weight loss and maintenance continue to work out 4-6 times a week for a minimum of 45 minutes.

Self monitor weight

If you have a history of eating or weight disorders, you may be an exception to this point. For most people, weighing yourself once a week (same time, same day, same conditions) is important to help keep your weight in check and stay in touch with your body. Read below for a major part of the reason why...

Correct small weight gains quickly

Successful weight loss maintainers monitor their weight, and correct small gains quickly before they become bigger problems. For example, if I notice I have gained 5 pounds over the past 2 weeks, I need to adjust my eating & exercise habits immediately and get those 5 pounds off. If I delay and continue along that path, I will put on 30 pounds in 3 months - YIKES!

Eat consistently across weekends and holidays

This isn't to say you can't treat yourself, but in moderation and working into your overall calorie budget. Many people eat very differently on weekends/holidays or see these times as occasion to splurge. If you are constantly overeating on the weekend or during holiday seasons, you may feel frustated that you are never able to reach your goals. If you are always having to "make up" for overeating, you will never advance towards your goals but take 2 steps forward and 2 steps back...and stay stuck in the same place!

Consistency is the key to all these points! Break the mentality of being "on a diet", because you need to be consistent every day: eat moderately, exercise, monitor your weight, and eat consistently throughout the week and year. Choose healthy habits you can live with for life.