Archive for June, 2011

It doesn’t take much. Just a little effort goes a long way.  I’d like to give a “shout out” to my boot camper Sara Hyams for  her efforts the last 2 and 1/2 weeks.  With balanced eating, adequate exercise, and a positive attitude, she dropped her blood pressure significantly.  Her doctor decided to take her off her medication.  Great job Sara.

 

 NEAT – Non-Exercise Activity Thermogenesis

Simple movement we do daily can play a key role in weight loss. NEAT is the energy expended for everything we do that is not sleeping, eating, or structured exercise. A desk-bound man or woman may only take 1500-3000 steps a day when 10,000 steps a day is the recommendation for general health and weight loss. So, walking around more at work, taking the stairs instead of the elevator, stand while talking on the phone, cooking, cleaning, gardening, and pacing around are all examples of NEAT. Society has made it easy for us to do nothing and many jobs require sitting at a desk in front of a computer for 8-10 hours. Finding ways to incorporate movement into your day will help burn more calories combating the time spent with little or no movement. Some suggestions would be to get up from your desk and walk around at least every hour, cook dinner while standing instead of just picking up take-out, or go for a walk with family or friends. The key is to take a whole day approach to physical activity, not just your evening workout.

Please, don’t sit all day long!!!   And, I had to add this pic. I pulled it off a colleague’s website. Too funny!

With the Sun shining and the heat index around 100 degrees, make sure you drinky plenty of water.  It may come as a suprise to some of you, but about 60% of the average adult’s body is water weight.  Consuming enough water is just as important as the quality of foods you put in your mouth.  As much as a 2% drop in hydration can:

  • Negatively affect your mood and concentration
  • Sabotage your exercise intensity
  • Reduce your strength capabilities and endurance

Conversely, maintaining good hydration can:

  • Help with fat loss
  • Assist in detoxification and the flushing of toxic chemicals out of the body
  • Keep the joints lubricated
  • Improve mood and concentration
  • Improve energy and increase exercise intensity and performance

Althouhg over-hydrating doesn’t seem to have a direct effect on fat loss, dehydration can and will inhibit any fat loss program.  If the kidneys don’t have enough water to do their job, the liver has to help the kidneys and pick up the slack.  In turn, the liver doesn’t have the capability to metabolize fat like it should.  So, how much water should you drink? A simple formula recommended by many experts say to drink:

bodyweight divided by 2 + 20% (bodyweight) = the amount of ounces per day

An example, for a 180 person, 180/2 + 36 (20% of bodyweight) = 126 ounces a day

Now, these numbers are a rough estimate for a typical person.  Depending on factors like muscle size, age, gender, etc. the numbers could vary a bit.  Just  make sure you’re mindful of your hydration, especially on Hot, humind, sunny days like today!