Monday, September 16, 2013
FitBit Link Coming Soon
Ladies and gentlemen, I have recently been using FitBit to track my activities and food consumption. I like the tools so much that I wanted to place a banner for the company on my blog. In furtherance of that, I post this code GVSNBNM10853037 for their agents to see, per protocol. Once my link is up and running, I will be so thrilled as this system is so much fun!
Wednesday, September 11, 2013
Abs -- What Works
There have been articles written about sculpting your midsection, your abs. We have done countless scrunches, tons of trunk twists, and too many leg lifts. Most people make the mistake of only training their abdominal core.
There are more muscles in play than just "the abs". For trunk stability, a more fit look, and sexy torso people need to understand and train the muscles in play. From the picture below you will see the six muscles involved in gaining that sexy middle that we are all striving for.
Don't just work abs, work the core to include the abdominal obliques as well as the abdominal core ... but, how?
I found an article at Fit Watch (http://www.fitwatch.com/weight-loss/effective-ab-workout-superset-6287.html) about 9 different exercises that are done one set each for each ab workout. The routine also requires some specific equipment. This would mean that we either go to a gym or buy that weightlifting equipment for home. Not sure about you, but no equipment and simplicity are on my short list.
There are back muscles that also help with core stability, for now, though, we will look only at the abs.
Bicycle crunches are a mainstay in this. The bicycle crunch will work both your rectus abdominus (the abs), the big one down the middle, and the obliques.
Doing bicycle crunches is simple. Lay flat on your back with your hands laced behind your head. Bend your knees and lift your legs up while lifting your upper body at the same time.
Once in that position you will bring your right knee to your left elbow. You will extend your left leg straight out and twist your torso touching your knee with your elbow activating your obliques. Now, bring your left knee up and your right elbow together. Do as many repetitions as you can.
I follow up with an immediate set of regular crunches. I do these until reaching the point of muscular failure. You may want to do a bit less it you are just starting out. Also, doing this routine every other day will allow your body time to recover for your next session
These two exercises, bicycle crunches and regular crunches, will work the obliques and the core. My results when I first started doing these I went from a 40 inch waist to a 36 in a month.
There are more muscles in play than just "the abs". For trunk stability, a more fit look, and sexy torso people need to understand and train the muscles in play. From the picture below you will see the six muscles involved in gaining that sexy middle that we are all striving for.
Don't just work abs, work the core to include the abdominal obliques as well as the abdominal core ... but, how?
I found an article at Fit Watch (http://www.fitwatch.com/weight-loss/effective-ab-workout-superset-6287.html) about 9 different exercises that are done one set each for each ab workout. The routine also requires some specific equipment. This would mean that we either go to a gym or buy that weightlifting equipment for home. Not sure about you, but no equipment and simplicity are on my short list.
There are back muscles that also help with core stability, for now, though, we will look only at the abs.
Bicycle crunches are a mainstay in this. The bicycle crunch will work both your rectus abdominus (the abs), the big one down the middle, and the obliques.
Doing bicycle crunches is simple. Lay flat on your back with your hands laced behind your head. Bend your knees and lift your legs up while lifting your upper body at the same time.
Once in that position you will bring your right knee to your left elbow. You will extend your left leg straight out and twist your torso touching your knee with your elbow activating your obliques. Now, bring your left knee up and your right elbow together. Do as many repetitions as you can.
I follow up with an immediate set of regular crunches. I do these until reaching the point of muscular failure. You may want to do a bit less it you are just starting out. Also, doing this routine every other day will allow your body time to recover for your next session
These two exercises, bicycle crunches and regular crunches, will work the obliques and the core. My results when I first started doing these I went from a 40 inch waist to a 36 in a month.
Monday, September 9, 2013
Quick and Fun
It was mentioned in an earlier posting that kids need a minimum of 15 minutes to improve their health. So, here's a quick idea that is a blast for the younger kids and fun for the parents, too. Take them to a softball diamond for kickball. Parents, play with the idea of keeping them running. I hammed it up with my three younger ones for 30 minutes. No points, all of us running, having fun, and gettin fit.
Try it and please share your experience with it.
Try it and please share your experience with it.
Sunday, September 8, 2013
What Should I Weigh?
This is a question that is on, or should be on, everybody's mind. With a population that is 1 in 3 obese, what should we each weigh? I did some tooling around with this myself. I had been a power lifter for many years. The Navy classified me as obese for the longest time. Based on my heck, chest, and waist measurements along with my weight, then between 235 and 245 pounds, I was called obese. I exercise almost daily, but am still told by the VA that I am overweight. The question is how do we calculate our ideal weight?
There are several methods which can be used. I caution you to use them at your own risk.
Body Mass Index, or BMI, is a calculation that boggles me. I present the calculations below in both metric and imperial units:
http://www.self.com/calculatorsprograms/calculators/idealweight Is an intriguing little page. This page asks you if you are male or female and how tall you are. The page then proceeds to tell you how much you should weigh. When I put in my numbers the site tells me that I should weigh 140 to 189 pounds. When I was in that range, i was very skinny and gangly.Check it out and see what you get.
There are several ways to measure and calculate what you should weigh and how much body fat you have. Skin calipers, water displacement, BMI, waist to hip, and the list goes on.
None of this answers the question of "Am I fat?" Let's face it, that is what we are asking. Do the naked mirror jump test. Stand in front of a mirror nude and jump up. Body fat jiggles, muscle and bone don't.
Is your doctor concerned about your weight? If yes, then keep at it.
If not, are you able to be happy with how your body is now? I know I am.
There are several methods which can be used. I caution you to use them at your own risk.
Body Mass Index, or BMI, is a calculation that boggles me. I present the calculations below in both metric and imperial units:
- BMI metric units: Your weight (kilograms) divided by the square of your height (meters)
e.g. Weight 80 kilograms. Height 1.8 meters.
1.82 meters = 3.24
80 divided by 3.24 = BMI 24.69. - Imperial units: Your weight (pounds) times 703, divided by the square of your height in inches.
e.g. Weight 190 pounds. Height 6 ft (72 inches)
722 = 5184
190 x 703 divided by 5184 = BMI 25.76
- People with a BMI of less than 18.5 are underweight.
- A BMI of between 18.5 and 25 is ideal.
- Somebody with a BMI between 25 and 30 is classed as overweight.
- A person with a BMI over 30 is obese.
http://www.self.com/calculatorsprograms/calculators/idealweight Is an intriguing little page. This page asks you if you are male or female and how tall you are. The page then proceeds to tell you how much you should weigh. When I put in my numbers the site tells me that I should weigh 140 to 189 pounds. When I was in that range, i was very skinny and gangly.Check it out and see what you get.
There are several ways to measure and calculate what you should weigh and how much body fat you have. Skin calipers, water displacement, BMI, waist to hip, and the list goes on.
None of this answers the question of "Am I fat?" Let's face it, that is what we are asking. Do the naked mirror jump test. Stand in front of a mirror nude and jump up. Body fat jiggles, muscle and bone don't.
Is your doctor concerned about your weight? If yes, then keep at it.
If not, are you able to be happy with how your body is now? I know I am.
Saturday, September 7, 2013
Walking and Health
Let's face it, Americans are getting fatter. I am not a doctor, so check with yours about what I am telling you, but statistics show that one in three Americans are obese. As a nation, we are getting fatter. The truth is, as adults and parents, it is our responsibility to do something about it. Get it straight, this is not for the government to solve, not a pill or drug to solve it, but our own choice. If you worry about your kids being obese as children, then you must get off the couch and start walking.
Take a look at the benefits that you will feel yourself and share with your children. Walking is easy. Just as easy as turning off the computers and TVs.
One benefit of walking is it strengthens your bones and, by keeping moving, lowers your risk of arthritis. How cool is that? You don't necessarily have to take a calcium pill and extra vitamin D or a medication to improve your bone health. Get outside in the sun (vitamin D production in your body will drastically increase). As your D increases this will allow your body to absorb the calcium that your are taking in.
According to a 1996 report done by the Cooper institute in Dallas, TX that was also supported by the Surgeon General exercising helps lower your risks of several diseases. Many of which are cardiovascular. This report advises 30 minutes, at least, of moderate exercise seven days a week. Yes, every day. Try to see it as moving more every day that you are in your body.
I get, it, life is often a four letter word. Not many people find that they have a 30 minute block of time every day. So, get a pedometer or a FitBit (www.fitbit.com) to track your walking. It's too easy!
Walking, a moderate exercise, strengthens your bones, keeps your joints healthy, reduces your risk of heart disease, and it lifts your mood. When exercising, our bodies release endorphins into our brains. Endorphins are the feel-good chemicals.
Walking, all it costs is some good sneakers. Take your family with you and make certain that you are living better together.
Take a look at the benefits that you will feel yourself and share with your children. Walking is easy. Just as easy as turning off the computers and TVs.
One benefit of walking is it strengthens your bones and, by keeping moving, lowers your risk of arthritis. How cool is that? You don't necessarily have to take a calcium pill and extra vitamin D or a medication to improve your bone health. Get outside in the sun (vitamin D production in your body will drastically increase). As your D increases this will allow your body to absorb the calcium that your are taking in.
According to a 1996 report done by the Cooper institute in Dallas, TX that was also supported by the Surgeon General exercising helps lower your risks of several diseases. Many of which are cardiovascular. This report advises 30 minutes, at least, of moderate exercise seven days a week. Yes, every day. Try to see it as moving more every day that you are in your body.
I get, it, life is often a four letter word. Not many people find that they have a 30 minute block of time every day. So, get a pedometer or a FitBit (www.fitbit.com) to track your walking. It's too easy!
Walking, a moderate exercise, strengthens your bones, keeps your joints healthy, reduces your risk of heart disease, and it lifts your mood. When exercising, our bodies release endorphins into our brains. Endorphins are the feel-good chemicals.
Walking, all it costs is some good sneakers. Take your family with you and make certain that you are living better together.
Walking
It occurs to me that, as I am a bit psycho when it comes to exercising. I kick box, grapple, do military style calisthenics, I am planning out a training cycle to bike from Boston to D.C. next July. Yes, I kind of go through the wall and there is no need for me to take you, my readers, through the wall, too. So, as I was out walking, I figured we should take a brief look at walking.
There are so many articles out there covering the benefits of walking. Lowering blood pressure, lowering cholesterol, relieving stress. You know, I didn't see very many articles that talk about finding things in nature with your children.
I take my kids on walks. They run and play. They discover the world around them. One afternoon, my oldest daughter found a praying mantis. My boys love looking for bird feathers and learning to whistle bird calls.
All this fun without computers, and without knowing they are getting fit in the process.
Take your family out to the national parks and forests. Share the thrill of exploring and getting healthier together.
There are so many articles out there covering the benefits of walking. Lowering blood pressure, lowering cholesterol, relieving stress. You know, I didn't see very many articles that talk about finding things in nature with your children.
I take my kids on walks. They run and play. They discover the world around them. One afternoon, my oldest daughter found a praying mantis. My boys love looking for bird feathers and learning to whistle bird calls.
All this fun without computers, and without knowing they are getting fit in the process.
Take your family out to the national parks and forests. Share the thrill of exploring and getting healthier together.
Wednesday, September 4, 2013
Make it Fun
My oldest daughter is reluctant to participate unless she is
swimming. She will tolerate hikes at one of the various nature centers,
though. The younger three, ages 9. 9, and 7 (almost 8 she reminds me)
enjoy morning kugs and bicycling. Before we get into the what to do's
let's take a quick look at some of the why's first.
As adults, it is generally held that we need at least 30 minutes of getting up off our duffs to improve our health. Which fits with the guidelines that my lifting coach gave me a lifetime ago. That is, 20 minutes to start burning body fat. 20 minutes to get the engine burning that fuel. At that time I made my minimum cardio time 30 minutes. Then, I read this was a good thing. This was what doctors were recommending more than 20 years ago. But, what about kids? Do they need that much time, too?
Fitness Magazine published an article that states children need only 15 minutes of good, hard, body moving events to lower their risk of type 2 diabetes. Apparently, slim kids are moving 12 minutes more each day than their overweight classmates. 12 to 15 minutes a day for kids to improve their health.
Teens, I feel, can benefit from the 15 minutes daily; however, as one of mine is a teen I still try to get her to move for 30 minutes of easy walking.
What are some of the fun things we can do to get our kids moving? I am a big kid. I look for lots things that ARE fun. I enjoy squat thrusts, bodybuilders, push-ups, pull-ups, and so on. One of my 9 year olds had me give him a version of the Army physical fitness test. What the three younger ones enjoy is going to the track with me every morning.
Each morning of the work week I get out to the track with these three little troopers. I jog with my dog while my trainees jog or ride their bicycles. 30 minutes each morning and then they go off to school. It's too easy.
But, I know that most kids do not like this sort of thing.Teach them some of our old gym games. Red Rover, Red Light Green Light, play tag with them. On a Saturday morning take them to the zoo. That will clock up some quick miles and fun time. If it is raining or too cold out, go to a museum. Snowing? Get them to help shovel with you.
These ideas do not have to run all day, just 30 minutes. The limit is your own creativity. Do it with your children and you will find better health and better family ties. At least I have found this.Come on, Moms and Dads, get your bicycles out of the garage and get out their with your kids. They won't do it without you.
http://www.webmd.com/parenting/raising-fit-kids/move/family-fitness-ideas
http://www.fitnessmagazine.com/health/family/fitness/family-activity-guide-age-by-age/
As adults, it is generally held that we need at least 30 minutes of getting up off our duffs to improve our health. Which fits with the guidelines that my lifting coach gave me a lifetime ago. That is, 20 minutes to start burning body fat. 20 minutes to get the engine burning that fuel. At that time I made my minimum cardio time 30 minutes. Then, I read this was a good thing. This was what doctors were recommending more than 20 years ago. But, what about kids? Do they need that much time, too?
Fitness Magazine published an article that states children need only 15 minutes of good, hard, body moving events to lower their risk of type 2 diabetes. Apparently, slim kids are moving 12 minutes more each day than their overweight classmates. 12 to 15 minutes a day for kids to improve their health.
Teens, I feel, can benefit from the 15 minutes daily; however, as one of mine is a teen I still try to get her to move for 30 minutes of easy walking.
What are some of the fun things we can do to get our kids moving? I am a big kid. I look for lots things that ARE fun. I enjoy squat thrusts, bodybuilders, push-ups, pull-ups, and so on. One of my 9 year olds had me give him a version of the Army physical fitness test. What the three younger ones enjoy is going to the track with me every morning.
Each morning of the work week I get out to the track with these three little troopers. I jog with my dog while my trainees jog or ride their bicycles. 30 minutes each morning and then they go off to school. It's too easy.
But, I know that most kids do not like this sort of thing.Teach them some of our old gym games. Red Rover, Red Light Green Light, play tag with them. On a Saturday morning take them to the zoo. That will clock up some quick miles and fun time. If it is raining or too cold out, go to a museum. Snowing? Get them to help shovel with you.
These ideas do not have to run all day, just 30 minutes. The limit is your own creativity. Do it with your children and you will find better health and better family ties. At least I have found this.Come on, Moms and Dads, get your bicycles out of the garage and get out their with your kids. They won't do it without you.
http://www.webmd.com/parenting/raising-fit-kids/move/family-fitness-ideas
http://www.fitnessmagazine.com/health/family/fitness/family-activity-guide-age-by-age/
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