Two summers ago, I went to a running shop that watched you run and looked at the shape of your feet and then provided options for you to try on and run a little in. GREAT service. I had NO idea what to shop for before I went to a place like this. Putting a lot of pounding on your feet for a few mile run can be very hard on your knees, hips, back as well as your feet. Getting a good pair of shoes for walking/running is a really good idea. I strongly recommend finding a place like this and picking up a pair if you do anywhere close to moderate running. It will definitely pay dividends in the form of fewer/no blisters, less soreness in legs/hips, protecting your feet and knees for your future.
Your feet are worth it.
Sunday, September 13, 2009
Sunday, September 6, 2009
Why own a scale?
I do not own a scale. From time to time, I may be drug to Bed, Bath, and Beyond with the girlfriend and think to myself, "You know, maybe I should get a scale..." I eventually get back to a simple question. Why? Can someone tell me why anyone should own a scale? What is the difference between 185 and 188 lbs? It could be a ton of things.
Use a mirror. It is much more telling of results. It can show immediate results; it can show toning. It is a better picture.
If you are using a scale, you are very likely using it WAY to frequently, which I think is damaging. So if you have just eaten or need to have a BM, the scale will not indicate that when you have actually been good lately.
If you have a scale, hop on once every two weeks or month or something. Do not base your diet or exercise routine off of it.
Use a mirror. It is much more telling of results. It can show immediate results; it can show toning. It is a better picture.
If you are using a scale, you are very likely using it WAY to frequently, which I think is damaging. So if you have just eaten or need to have a BM, the scale will not indicate that when you have actually been good lately.
If you have a scale, hop on once every two weeks or month or something. Do not base your diet or exercise routine off of it.
Saturday, September 5, 2009
It's a bird, it's a plane. No, it's Captain Obvious
Drink more water. What ever amount you are drinking now, drink more. When you are exercising, your body needs more. You need to replenish the fluids from actual sweat. You need water to help flush your bloodstream of toxins that are released by your muscles from working out. You also need water to help with recovery.
There are dozens of other benefits to drinking a lot of water that I do not need to list off, but this one is my favorite. Water helps to dilute what you eat, therefore it is super helpful for digestion. Digestive problems is a big reason for feeling bloated and also your gut sticking out.
Captain Obvious says drink more water.
There are dozens of other benefits to drinking a lot of water that I do not need to list off, but this one is my favorite. Water helps to dilute what you eat, therefore it is super helpful for digestion. Digestive problems is a big reason for feeling bloated and also your gut sticking out.
Captain Obvious says drink more water.
Quit saving the best for last...
It is the muscle group we probably care most about but probably always save to the end of the workout - abs, baby!
Quit doing that!!!
I have read several articles that agree with me here. When you execute your ab exercises at the end of the workout, you are ultimately saying it is an afterthought. If you are like me, you may even bargain with yourself to cut it short. I don't do that anymore. Of course, I always start out my workout with a large muscle group (chest, back, buns, or quads) and I get after the gut next. I am MUCH more likely to complete all sets and even come up with additional workouts for my abs. By moving your abs to the middle of your workout, you are very outwardly making them a bigger importance in your workout - not to mention, you end up having more energy to focus on these sets.
Abs in the middle,baby (excuse the pun)
Quit doing that!!!
I have read several articles that agree with me here. When you execute your ab exercises at the end of the workout, you are ultimately saying it is an afterthought. If you are like me, you may even bargain with yourself to cut it short. I don't do that anymore. Of course, I always start out my workout with a large muscle group (chest, back, buns, or quads) and I get after the gut next. I am MUCH more likely to complete all sets and even come up with additional workouts for my abs. By moving your abs to the middle of your workout, you are very outwardly making them a bigger importance in your workout - not to mention, you end up having more energy to focus on these sets.
Abs in the middle,baby (excuse the pun)
Tuesday, September 1, 2009
Get rich quick schemes
15 min on the _________ machine just 3 times a week and you will lose a 1000 lbs in a month. It's all crap. There are 50,000 machines and diets that say you will lose weight and keep it off quickly.
The source of the problem with all of that junk is that it convinces you that you just need to make one small, subtle change, and the lbs will fall off. BOOOO! You're body will adapt quickly to a small change and nothing will happen. That is what your body does. When something happens to your body, it goes, "Woa, if this is going to be happening, I need to do XYZ so I can be ready for it in the future." So if the change is minor, it is typically very easy to adapt to, and therefore, will see minimal results. I broke my patella (knee cap) in high school - cracked it right down the middle. If you X-rayed the same knee cap today, you could see exactly where the crack USED to be because in the image the bone would appear thicker/darker. My body thought that if I am going to go around and slam my knee cap in that particular spot, it certainly better thicken up that area in order to be ready for next time. The point of this is not to say that our bodies are dumb, but to say that our body just tries to prepare themselves for an easier future based on previous experiences.
Sooo...if you want to lose a significant amount of weight, get into considerably better aerobic shape, put on sizable muscle mass, you need to shock your system to a certain degree.
Change your diet
Increase exercise
Increase metabolism
Not supersizing at McDonald's for the next month may help you lose 2-3 lbs, but nothing major will occur.
Don't confuse over shocking the system with only eating fruit and chicken and running 5 miles a day immediately.
What I AM saying is when you decide to make a change, have a piece of fruit and some protein in the morning, go for a 20-30 min walk in the morning, just have a turkey sandwich on wheat bread for lunch, and grab some grilled chicken and corn for dinner. This will shock the systems for a lot of people. The next day try to repeat the steps. Work up to more rigorour exercise - maybe jump on an exercise bike. I have read several articles that say if you exercise for under 15-20 min then you are burning no more calories than what you have just eaten.
Bottomline - you WILL need to make significant diet changes and add significant exercise starting relatively small but building.
The source of the problem with all of that junk is that it convinces you that you just need to make one small, subtle change, and the lbs will fall off. BOOOO! You're body will adapt quickly to a small change and nothing will happen. That is what your body does. When something happens to your body, it goes, "Woa, if this is going to be happening, I need to do XYZ so I can be ready for it in the future." So if the change is minor, it is typically very easy to adapt to, and therefore, will see minimal results. I broke my patella (knee cap) in high school - cracked it right down the middle. If you X-rayed the same knee cap today, you could see exactly where the crack USED to be because in the image the bone would appear thicker/darker. My body thought that if I am going to go around and slam my knee cap in that particular spot, it certainly better thicken up that area in order to be ready for next time. The point of this is not to say that our bodies are dumb, but to say that our body just tries to prepare themselves for an easier future based on previous experiences.
Sooo...if you want to lose a significant amount of weight, get into considerably better aerobic shape, put on sizable muscle mass, you need to shock your system to a certain degree.
Change your diet
Increase exercise
Increase metabolism
Not supersizing at McDonald's for the next month may help you lose 2-3 lbs, but nothing major will occur.
Don't confuse over shocking the system with only eating fruit and chicken and running 5 miles a day immediately.
What I AM saying is when you decide to make a change, have a piece of fruit and some protein in the morning, go for a 20-30 min walk in the morning, just have a turkey sandwich on wheat bread for lunch, and grab some grilled chicken and corn for dinner. This will shock the systems for a lot of people. The next day try to repeat the steps. Work up to more rigorour exercise - maybe jump on an exercise bike. I have read several articles that say if you exercise for under 15-20 min then you are burning no more calories than what you have just eaten.
Bottomline - you WILL need to make significant diet changes and add significant exercise starting relatively small but building.
Vitamins
No cute titles this time.
I hated taking vitamins every morning as a kid. Dumb. Take a multi-vitamin. Doing this ensures that your body gets everything it needs to function right - fighting off infection, metabolism, digestion, etc. I am up to 4 different pills to enhance various functions. I take 1 men's multi-vitamin per day, 1-3 fish oil tabs per day, 1-2 Vitamin C tabs per day, and 1-2 B12 tabs per day. I am still looking for a good supplement for memory. Do your own research for any additional supplements but take a one-a-day vitamin. Easy win - take a vitamin.
I hated taking vitamins every morning as a kid. Dumb. Take a multi-vitamin. Doing this ensures that your body gets everything it needs to function right - fighting off infection, metabolism, digestion, etc. I am up to 4 different pills to enhance various functions. I take 1 men's multi-vitamin per day, 1-3 fish oil tabs per day, 1-2 Vitamin C tabs per day, and 1-2 B12 tabs per day. I am still looking for a good supplement for memory. Do your own research for any additional supplements but take a one-a-day vitamin. Easy win - take a vitamin.
Guess momma was right...
Sorry for the hiatus. I want to make sure I have a good balance of diet and workout tips/advice on here, and it is a lot easier to offer work out tips. The point of this point is to remind you that your mom was right.
Vegatables. I have read dozens of articles and, heck, just look at a label. Raw vege's are where it is at. Relatively low in calories and most are packed with vitamins. I read that dark green vegetables are one of the best sources of fiber ranking up there with apples and bran. Personally, I am all over peas and green beans. A few other easy wins are corn, carrots, and celery.
Added bonus - super cheap and super easy to make. Frozen or cans of green beans, peas, corn, and mixed vege's are super affordable, and you can just slap them in a small pot and set on medium on the stove for a few minutes.
Vegatables. I have read dozens of articles and, heck, just look at a label. Raw vege's are where it is at. Relatively low in calories and most are packed with vitamins. I read that dark green vegetables are one of the best sources of fiber ranking up there with apples and bran. Personally, I am all over peas and green beans. A few other easy wins are corn, carrots, and celery.
Added bonus - super cheap and super easy to make. Frozen or cans of green beans, peas, corn, and mixed vege's are super affordable, and you can just slap them in a small pot and set on medium on the stove for a few minutes.
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