Quit Whining and Get Moving!

Advanced Fitness Newsletter
Information for a Healthy Life
http://www.advancedfitness.com

November 6, Issue 3

IN THIS ISSUE:

- Quit Whining and Get Moving!
- Buying A Treadmill; Making the best choice for you.
- American Heart Association Fitness Center

Quit Whining and Get Moving!

By Greg Landry

NOTE: I realize this article may offend some people, but I believe that you need to hear the truth about weight loss rather than some watered down "feel-good" version of the truth!

I receive hundreds (yes, hundreds) of questions every month with this general theme... "HELP... I'm doing all the right things but I'm still not losing weight." After talking to hundreds of these people over the years, I've come to a few general conclusions. Keep in mind that these are generalizations, but they would apply to over 95% of people in this situation. Also, please note that these ARE in order of importance...and I'm not pulling any punches! :)

1. The vast majority of these people (I call them "non-losers") are not exercising anywhere near enough (if at all)! You can only decrease your caloric intake so much. Your other alternative is to increase your caloric expenditure. You can write this in stone... ** VERY FEW people are successful at losing weight AND keeping it off without exercising almost everyday!!

If you're having trouble losing weight, 20 minutes of exercise three times a week isn't going to cut it! Most people who tell me they are *really serious* about losing weight are not willing to do what it takes to get where they want to be. If you're not willing to make exercise a *serious* priority in your life, your chances of succeeding at losing weight and keeping it off are VERY small! Many of my clients who are serious about weight loss are exercising 1 to 2 hours per day. Many split it up and do some in the morning and some in the late afternoon or evening. If you're having difficulty losing weight, I would recommend that you average at least 30 minutes *everyday*, ideally more.

2. Most "non-losers" that are exercising are not weight training. Weight training is *critical* to maintaining your muscle mass and tone. If you're not weight training while trying to lose weight, you will lose muscle mass and tone and your basal metabolic rate will decrease causing you to burn fewer calories 24 hour-a-day!

3. "Non-losers" are actually consuming about 600 calories more per day than they think they are. Recent research with a large group of "non-losers" determined that they were significantly under-estimating the number of calories they were consuming on a daily basis. If you're not sure, write down everything you eat for a few weeks.

4. "Non-losers" want *instant* results. When it doesn't happen they either give up or go on some crazy diet. You HAVE to be resolved to the fact that it WILL be slow!

5. "Non-losers" are actually consuming more fat than they think they are. Limiting fat intake to 20 to 30 grams per day is critical for "non-losers".

6. "Non-losers" are notorious for skipping meals! This is really bad news because it slows your metabolism causing you to burn fewer calories 24 hours-a-day.

7. "Non-losers" consume far too much sugar or simple / refined carbohydrates such as white rice, white (non whole wheat) flour products, white (non whole wheat) pastas, soft drinks ("pop" for you northerners), sweetened drinks, and the hundreds of products that contain added sugar that's deceptively listed on ingredient lists with names like sucrose, high fructose corn syrup, etc.

8. Some "non-losers" don't want to give up their alcohol. Alcohol is a triple whammy...it stimulates your appetite, slows your metabolism, and it's loaded with calories! Enough said.

9. Many "non-losers" consume far too few fruits and vegetables.

10. Many "non-losers" always eat until they're full. Practice stopping before you're "full" and see how you feel 30 minutes later. You will probably feel satisfied by then.

11. Many "non-losers" consume artificial sweeteners, which stimulate the pancreas to release insulin just like sugar would. Insulin causes your body to store fat and prohibits your body from burning fat for fuel.

Weight loss is VERY difficult! Simply put, If you don't want it bad enough to do what it takes, it's NOT going to happen. If you really want to lose weight, quit playing around with it. Get serious about it and make it an absolute, non-negotiable priority in your life... and it will happen!

© Copyright 1999 by Greg Landry, M.S., All Rights Reserved

Author and exercise physiologist, Greg Landry, publishes a FREE email newsletter, "Fitness, Health, & Weight Loss"! To start your free subscription, mailto:Fitness-on@mail-list.com

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Buying A Treadmill; Making the best choice for you.

By Therese Iknoian

Cold weather, hot weather, icy roads, humid days, late nights at work. These and any number of other things can bust the best of exercise intentions, let alone the desire to get outside for some exercise. Your savior can be a treadmill snug in the warmth and security of your home. Advantages are abundant: No waiting lines or crowds like at health clubs, no ice to scrap off the car window, no dogs to dodge, or fancy exercise steps to learn. Just pop on and walk or run. What could be simpler?

Unfortunately, drawbacks to home equipment are just as plentiful: Squeaky, wobbly, cheap treadmills don't motivate and may even break. Equipment that's too expensive keeps you waffling, never buying AND never exercising.

Buy the wrong treadmill ("wrong" depends on budget and taste), and you'll end up with a dust-gathering space hog that will nag you about your mistake like a lifelong headache. Choose the right piece, however, and you'll end up smugly enjoying every bead of sweat.

Treadmills are popular because they're easy to master, but you also have to be ready to drop at least $1,000 to $1,200 (and up to $6,000) to get a decent one. Don't bother first buying a cheap one to see if you'll like it because the cheap ones shake, wobble, rattle and squeak. They have unsafely narrow and short rubber treads, inaccurate and incomplete controls, and weak power. An energetic hamster could probably give you steadier power. Unmotorized ones are a strain on joints and motivation to use, plus they tend to alter how you move because you're forced to push and pull the belt along.

If you're ready to invest the cash, look for the following:

- Safety lock so kids can't accidentally start the machine.

- Panic shutoff, which are usually magnets or buttons you yank on or push to cut power instantly if you get into trouble.

- At least one handrail for balance.

- Minimum two-ply rubber belt for durability.

- Flexible walking beds for less impact and more comfort.

- Computerized controls for easier use and motivation.

- DC motors (they eat less power) and a minimum 1.5 horsepower continuous duty motor. Some treadmill manufacturers play games with HP ratings, labeling lower-grade motors as "peak power" or "treadmill duty." Demand the real rating.

- Try this to test power strength before you buy: Try to stop the belt rotation as it's in motion with a firmly planted foot. The machine shouldn't shudder or hesitate.

- Walkers need machines that go up to 5 mph. Runners will need a top speed of 8-10 mph.

- Inclines of up to 15 percent add variety and intensity. Make sure incline can be changed while you're exercising and doesn't mean climbing down to move a pin on a support leg.

Treadmills can be the great motivator when it's too cold, too hot, or too dark to venture outside.

Therese Iknoian, M.S., is the president of Total Fitness Network.com

(http://www.totalfitnessnetwork.com/) where she offers stories and email advice about all types of fitness, training and walking. Check out her books and tape on her site, including Walking Fast and Fitness Walking. She is also the fitness editor/expert at Fogdog.com Sports.

Copyright 1999 Therese Iknoian, Total Fitness Network; All Rights Reserved. No reproductions or reprints in whole or part without direct written permission of the author.

************************* Cool Tools **************************

American Heart Association Fitness Center

The AHA has a wonderful site at http://www.just move.org that
provides several free features for getting started and staying in
shape.

- Keep a diary of your progress online.
- Learn the latest health, heart and fitness news.
- Find out what category you fit into.
- See how you measure up in the national database.

********************** Important Resource *********************

Expert Health Advice

Author and exercise physiologist, Greg Landry, M.S., publishes a
FREE email newsletter, "Fitness, Health, and Weight Loss"! It's
packed with insider info and inspiration! To start your free
subscription, send any email message...
mailto:Fitness-on@mail-list.com
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Copyright 1999, The Fitness Superstore. All rights reserved.