The Best Diet Opus

Hang In There Dieters, Help Is At Hand!

I was thinking about diets and such and it occurred to me that dieting is kind of like sports, but one way in which dieting differs from sports competition is that in dieting there seems to be a lack of gradualization in the preparation.

What I'm getting at is that if you want to run the 100 metres pretty fast, even competitively, you don't just go out to the track and put in a full practice right off the bat. I mean it's just not do-able really, is it? You've got to prepare and train in a systematic way which allows you to get stronger and faster throughout the training, and that can takes months if not, more realistically, years.

Well we all know that, we've all seen the "up close and personal" sports profiles, we all know that it's a long road to the podium, BUT somehow we have all got this belief that the "thirty day diet" will work! And why not, all we have to do is stop eating or at least reduce our intake to about twenty five percent and we're home free. "That sounds like fun! Why didn't I think of that?" But how long will it last?

Now let me clarify, I'm not dumping on the many diets out there that will produce a result, what I am getting at is the fact that you need to combine your diet with thoughtful preparation, you need a plan, you need a horizon greater than obtaining a transitory result in thirty days. It's a bit like the folks strapped to the bike machine in the gym, they put their heart and soul into working those legs in an effort to shed the pounds and then they get off with thighs pumped like an Olympic ice-skate racer. I mean you’ve got to question any slimming exercise that starts with the phrase "pump", oh yes, that's sure to mean “slimming”!

So enough, you want some answers, not questions or me casting doubt and undermining your "diet plan". OK, fair enough. You've got to treat your weight loss, diet, fitness or whatever plan as an Olympic sport; you've got to lay out a plan and I can guarantee you, it's not going to happen in thirty days or anything like it. Oh, you may see results but it's the sustainability that is the key feature here and you want something that is not going to be an imposition or restriction that you have to fret over every day, so really you need to get into training for your optimum fitness, optimum health and optimum weight, and that's a real program that will endure. And the good news is, you can eat lots of stuff that's "off limits" as long as you put in the requisite workout balance.

I can't give you my whole program here but I can tell you that if it's to be a plan that will work and continue to work in your weight management, you've got to take it gradually, and get comfortable with each level that you attain before trying for the next. You can't just go on the "deprive" premise and trust that if you cross that thirty-day diet target that the results will hold. You know they won't and then it's on to the next hot diet and more deprivation.

That doesn't sound too much like fun to me and I certainly want to help, so in my next article I'm going to give you some concrete advice on foods that I incorporate (and those that are definitely "out") in my program, and some simple but effective advice on the kind of exercise that will slim you, not "pump" you, and how this whole issue of diet is no thirty-day wonder, but a bit more like that Olympic athlete training systematically and gradually with a plan and a schedule to reach peak fitness for the big day.

Somebody once coined a phrase that I am very fond of and it is, "It's easy to make it difficult, it's difficult to make it easy!" I'm going to try to make it easy.

Hang in there, help is at hand!

Author, Gordon Black, is a world-ranked Master swimmer and Canadian national record holder. A member of the British swim team in the late '60s, after thirty years out of the pool, last year Gordon returned to competitive swimming in the Masters forum. He offers an online weight loss, fitness and motivational coaching service through his web site www.gordonblack.com where his competitive comeback is chronicled. Gordon is currently working on a book based on his own weight management and fitness system - publisher's enquiries welcome!

Slim Legs Ode

Slimmer Legs ... Stress-Free

Well, with the success of my article, "Wrinkle Remover That WORKS!!", I realize that there is a really strong interest in getting information that is going to do something for you, rather than generalities that come under the "same old thing" category. And, as you know if you read the article, we found a great and effective cream that does a knockout job of actually reducing wrinkles.

Funny thing is that the product started out as a solution to a completely different problem (and they tell you all about that on the web link I mentioned in the article), which is kind of like the situation of the equestrian horse product, a coat conditioner, that was flying off the shelves and it took an incredulous tack shop owner's question to uncover the mystery. I mean they were selling more of this stuff than any over fastidious horse community could possibly use, they would have had to be conditioning their horses coats every day or even twice a day to use that much.

So what was the answer? Well the story goes, ladies were using it themselves as it gave a great result, smooth and soft hair (and there was a suggestion that guys were using it too, to encourage hair re-growth). Anyway that story is from a few years ago and now the company actually sells the same product in a small, "human" size bottle for about the same price as you can buy it in the tack shop in the horse size bottle. The name is Mane n' Tail and I use it when getting ready for a horse show as it really does get the tangles out of that tail.

Now I seem to have got a little sidetracked here because I started out with the intention of writing about slimming the legs, and certainly having your legs toned, lithe and athletic makes you feel great, and here is my best advice on how to get your legs to be slimmer, with that better muscle tone and looking sensational: get in the pool!

OK I guess you need a little more info than that, so here we go. Number one let's find a schedule for going to the pool that is going to induce you to continue, because you may be motivated to give this a try but then, on being confronted at your pool by a wall of screaming kids jumping all over the place, you may as quickly be discouraged and resolve to give the whole thing up as another one of those facile, "here's how to do it" nonsenses written by folks who never actually do the stuff they are telling you to do. Well relax, I've been there, and I know that it's pretty important to make the "doing" as comfortable as possible if we have any expectation of making it into a routine. So we find out when is the best "pool time" for us, and I always go for the quietest group (I suppose that's no rocket science suggestion), anyway having got that part organized all we need to do now is the actual swimming.

Now the point of this article is to focus on slimming and toning the legs so obviously we are going to work that area mostly, but first you need to loosen up the whole body a little, so just do some easy, relaxing laps and enjoy the feel of the water.

OK ready for the legs? We'll use a kick-board if you like, although I often don't as I feel it tenses the muscles across my shoulders and behind my neck, so I feather the water with my hands out in front and only lift my head to breathe. Certainly you will get more upper body support using the kick-board and, as far as the legs are concerned, they are going to get worked the same whichever method you use. So we want to start out by doing a few easy laps freestyle leg kick; and then when you start to feel any tightening or stiffness in the upper thigh, stop and stretch the muscles. Remember, swimming lengthens the muscles and we particularly want long, slim, elastic muscles, so stretch and loosen off the legs if you start to feel any tightening up.

So, we've loosened up, we've started on the leg work, now how much do we do and how hard? Well, as with almost all my work, I stress gradualization, you can't just jump in there and do one hundred laps flat out, you've got to build your fitness, your capacity and your endurance, so do what you can comfortably achieve and strive to increase gradually over time. Getting those legs slim and toned is no great secret, it's just getting in there and doing a terrific set of leg-kick, way easier on the joints than almost any other exercise and terrific for your overall body health, heart and lungs.

Author, Gordon Black, is a world-ranked Master swimmer and Canadian national record holder. A member of the British swim team in the late '60s, after thirty years out of the pool, last year Gordon returned to competitive swimming in the Masters forum. He offers an online weight loss, fitness and motivational coaching service through his web site www.gordonblack.com where his competitive comeback is chronicled. Gordon is currently working on a book based on his own weight management and fitness system - publisher's enquiries welcome!

Teen Fitness Serenade

A Guide To Help You Teach Your Children Positive Self-Image Through Fitness

Raising a pre-teen or teenage daughter (or son) is not easy and can cause any parent a lot of stress. There’s so much to worry about – dating, drugs, alcohol, sex, school grades, just to name a few. But one crucial element often gets overlooked until it manifests itself in extreme ways (like through an eating disorder). I’m talking about self-image. It’s extremely important that parents ensure that their children have a positive self-image, especially in relation to their body.

The key to ensuring strong self-esteem and a positive body image starts with the parent. If you don’t feel positive about your self-image, then how can you expect your children to? While this is important for both genders, it is especially critical for raising a healthy daughter. And beginning the lessons when a girl is young is imperative, so don’t wait until it’s too late – teaching your daughter to feel good about her body needs to start at a very young age.

Eating disorder experts say girls are developing eating disorders as young as 5 and 6 years old. And a recent study indicated that 70% of the sixth-grade girls they surveyed said they began worrying about their weight between ages 9 and 11. Why are so many young girls thinking that they are fat? Many are obsessing about their weight because they have parents who are preoccupied with their own poor body images.

While the statistics are disheartening, the good news is that there’s a lot that can be done to help our children have positive self-images. And, even small changes that parents make can help. Here are few tips to help your children avoid warped and negative body images:
* Establish a “no diet talk” rule. When your children are nearby, DON’T talk about dieting or how fat you feel! This is extremely important. Remember, kids are listening all the time (even when you think that they aren’t – especially then). So, even though asking your spouse or friend “do I look fat in this?” may seem innocent, it can have a life-altering effect on your kids when they repeatedly hear it.
* Parents aren’t the only adults that influence their children. Set the “no diet talk” rule mentioned above for all adults that are around your children. This means you shouldn’t allow your friends, parents, siblings, neighbors, or anyone else to talk about being fat or being on a diet when they are around your children.
* Set a good example. If your children never see you engage in fitness or if they hear you complain about working out, then they are going to have a negative image of exercise. Let them know that you workout to stay healthy, to be strong and to have more energy and stamina (so you can keep up with them)!
* Get your kids involved in sports. Experts say that playing sports really helps build confidence and improves self-esteem (especially for girls).
* Teach your children to include physical activity as part of their daily routine. But don’t force them to exercise. Make sure that the physical activity is seen as something fun to do rather than teaching them to think of exercise as a necessary evil. Good activities include taking a nightly family walk, turning off the t.v. and instead turning music on that you all can dance to, or taking a weekend family bike ride.
* Try to prepare (or if you are short are time purchase) healthy meals. And teach them the importance of good nutrition. Don’t let them have the misconception that there are “good” and “bad” foods. If a kid thinks that candy is a “bad” food, then naturally they will just want it more. Just try to encourage your kids to eat a balanced diet each day and to eat sugary and/or fatty foods in moderation.

Remember that something as small as talking about losing weight in front of your kids can have very detrimental effects on their self-image as they age. Damaging behavior learned from a parent at a young age can take years for a child to overcome. So, the sooner you start incorporating the tips above into your life, the better for you child. But don’t forget that it has to start with you – make sure that you are incorporating healthy fitness and eating rituals into your daily routine and that you have a positive body image (no matter what your size or shape is)!

Author, Lynn Bode, is dedicated to helping people get fit. Through her website company, http://www.workoutsforyou.com, she offers affordable online exercise programs to help you lose weight, tone-up, build muscles, increase stamina and more. Custom programs for all fitness levels. Visit the site for a Free sample workout.

Fitness High Intensity Training Verse

Over-Training

This week I'd like to discuss the topic of over-training. One of my new clients had the pleasure of increasing his strength some 40% - since his last Chest (upper-body) workout. Note, his last chest workout was about 10 days ago!!

My client is new to Heavy Duty/High Intensity Training; however, he IS a good student and has taken the time to listen and grasp these new principles of exercise. By doing so, he has relatively been successful in EVERY workout.

Unfortunately, though, I haven't had the same success with another new client of mine. Somehow he had to learn the hard way. Lately, he has not had ANY strength gains! Why? Well, he has the notion that he must workout at least 3-4X a week (as most people think) and wants to train before he even recovers from his previous workout. Big mistake!

Now, one must realize that HD/HIT training is not like any other type of training. Most people in the gym train with a lot of volume: 3-5 sets, 10-12 reps, with about 20+ exercises @ low intensity. Their workouts usually last about 45-60 minutes in duration. HD/HIT workouts, however, consist of 1 set to failure with 5 or 6 exercises - ranging from 12-20 minutes in duration!! With a greater stress on the whole physiological system. Big difference, mind you.

People are under the notion that the workout produces growth. This is why they do so much volume. If that was the case, every body in the gym would have 20 inch arms. They fail to remember that the workout only STIMULATES growth. Remember, it is the BODY that produces growth, but ONLY if it is left undisturbed for a period of time. And also, the body does not decompensate with no training in 2 weeks. In fact, it is recommended to take a lay off every so often.

When it comes to your training frequency you MUST allow for two things: total recovery and total growth. Time in between workouts is vital if you want to see increases in size and strength. In essence, if you don't rest enough - you won't grow enough.

My first client's testimony is a good case in point. By not training so frequently he was able to improve in his Pec-Dec Flye and in his Chest Press. He did this in both weight and reps! In fact, he is rather eager to see what his Leg workout is going to be this week. I will keep you posted on his progress.

Have a happy new year, and keep HITing!

Gil Burgos, CPT, has been training in the fitness industry since 1995 and brings a diversified background to his clients. Coming from a background of competitive sports he is able to train many types of athletes and fitness enthusiasts. Whether you're a beginner, intermediate or advanced level trainee, he can help you attain your goal in the most efficient way possible: http://www.highintensitytraining.net.


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Fitness for Wedding Ode

Fitness Tips For Looking Your Best On Your Wedding Day

Every bride wants to look perfect on her wedding day. Selecting a dress that will make you look and feel great is an important first step. But what happens when you look in the mirror and don't think you look quite as good as you could? When this happens it’s not uncommon for brides to try quick-fix diets to help them get in shape. Unfortunately, many dieting brides make fitness mistakes that not only prevent them from reaching their goals but also cause unnecessary stress and sometimes even illness. Those are two things no bride needs! Here are five of the most common diet mistakes as well as some tips to help you avoid them.

1. Too much, too late.

One of the most important things to remember if you are trying to lose weight is to start early. For example, don’t try to lose 20 pounds two months before the big day. The key is to plan ahead so that you can lose the weight (or just tone up) gradually. So if you’re dream-wedding day includes you being in great shape, then include fitness as a “to-do” on your overall wedding checklist. That way it will be a priority in your wedding planning.

2. Setting unachievable goals.

Many women get engaged and begin imagining themselves drastically thinner or more sculpted. Be realistic with yourself. If you’ve never been a size 6 in your life, then it is probably unrealistic to think you can magically transform just because you are getting married. And, do you really want to look so different on your wedding day that most people (including your fiancй) hardly recognize you?

3. Radical diets or fitness programs.

Brides typically are short on time and long on to-do lists. This leads many to try unhealthy fitness programs or starvation diets. Don’t be tempted by diets that promise quick, drastic results with little effort from you. You should avoid any programs that suggest taking “diet” pills or eating unbalanced meals (like eating only cabbage soup for a week). And, don’t be lured into trying dangerous things, like laxatives.

4. Not exercising.

It’s very easy for brides to say “I don’t have time to exercise” or “I’m too tired to exercise”. But diet and exercise should always go hand in hand. Consider them to be like yin and yang. Without activity your body can’t burn as many calories. If you are very short on time, try to exercise in small 10-minute bursts throughout the day. And, keep in mind that little things help too, like taking the stairs or parking at the outer edge of the mall parking lot. Plus, if you are tired from all of your planning, exercise will help give you back some energy.

5. Skipping Meals

It’s not uncommon to get caught up in your planning and then realize at 9 p.m. (as your head begins to ache) that you haven’t eaten a thing all day. While it may not be an uncommon scenario, it is unavoidable. Not only is skipping meals unhealthy, it can lead to binge eating. That often means eating very fattening foods and/or overeating all at once. To avoid this, try packing light snacks to keep on hand throughout the day. Good examples include carrot sticks, cheese strings, peanut butter on crackers, etc.

Getting in shape doesn’t have to be complicated and it doesn’t require a lot of time. If you are trying to lose weight or firm up before your wedding, below are some sample plans to help you get started. Keep in mind that the most important thing is for a bride to feel good about herself. And no matter what size or shape, all brides are beautiful on their wedding day!

Sample Exercise FITscription:
20 – 30 minutes of cardiovascular exercise (3 – 5 time per week)
Example: 2-5 minutes of brisk walking, 2-5 minutes of jumping jacks (repeat for 20 – 30 minutes)

Sample Meal Plan:
Eat 5-7 small meals per day (meals should include protein, grains, vegetables, etc. to meet the food pyramid daily requirements)
Example: Small, grilled, skinless chicken breast
Slice of whole wheat bread
Slice of cheese
Mixed Vegetables
Glass of Water (2 or 3 would be even better)

Lynn Bode is owner of http://www.workoutsforyou.com an Online Personal Fitness Training company. Workouts For You offers online exercise programs for weight loss, strength training, nutritional planning and race training. Personalized programs can be designed for all fitness levels. The programs are customized to meet your individual needs and lifestyle (based on the extensive profile you provide when enrolling) and include a motivational accountability system and a huge library of exercise technique demos. You receive all the trainer benefits without the expensive price, and you can workout wherever and whenever you want.


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