FITNESS GUIDELINES & KNOWLEDGE

THE SCALE:

Practitioners are much divided about whether a weight scale is helpful or harmful. For some people, the accountability of a weigh-in is a valuable way to stay on track and remain motivated. The National Weight Control Registry (NWCR) – an ongoing study of approximately 5,000 individuals who have maintained a mean weight loss of approximately 66 lbs. for a mean of more than 6 years - reports that 79% monitor weight at least once per week.

For others, the scale takes on a “life of its own” and becomes over-emphasized, causing other significant accomplishments to pale if the scale does not go down.

Additionally, weight loss as measured by a scale is not linear (i.e. weight does not always drop from day to day or even week to week in a 10, 9, 8, 7, etc. pattern). Scale weight fluctuates for a number of reasons, including shifts in body fluid and elimination of solids. Weight can vary 3-5 lbs. a day – all depends on what you ate, and whether you weight AFTER a bowel movement.

Weight loss specialists recommend using scale weight as one tool, but also evaluating its appropriateness.

FOCUS ON MODERATE-INTENSITY AEROBIC EXERCISE

You don't need to train for a triathlon to lose weight. Moderate-intensity cardiovascular, or aerobic, exercises done within your target heart rate zone can also help you to shed pounds. 

KEEP ON EYE ON THE FOLLOWING

DIET (Proper Eating): Count Calories; eat about 500 calories LESS than you are currently eating), depending upon your REAL intake. You might truly be cutting calories but not getting enough of the foods you actually require. If you have eliminated nearly all of the FAT from your diet, your hormonal levels are dropping and you cannot produce enough of the proper hormones.

TO REGULATE MUSCLE REPAIR AND FAT LOSS

You need essential fatty acids in your diet from foods like fish oils, as they help you produce testosterone, which maintains lean muscle mass while you are losing fat. You also need PROTEIN, and if you are active, you need more protein than you did before your activity levels increased (aprx: .56 to .75gms per pound of body weight).

LAY OFF ‘REFINED’ CARBOHYDRATES

Refined carbohydrates cause Spikes in Blood Glucose and Insulin Levels. As you get older, you are at risk for developing insulin resistance, which means your body cannot use insulin efficiently to move blood glucose into cells. As a result, blood glucose and insulin levels become elevated in your bloodstream, which increases cravings and hunger and can lead to type 2 diabetes. Insulin also causes your body to store fat, especially around your abdomen. 

Choose WHOLE GRAINS whenever possible and do not let them exceed 45 to 65 percent of your daily calorie intake.

CARDIO

Do additional CARDIO 2-3 times per week on TOP of your Regular Training to get FAST RESULTS! If you eat bread, buy only SPROUTED.

INSUFFICIENT CALORIES

An insufficient amount of fiber and/or water in your diet may cause or worsen food cravings. Insoluble fiber helps to prevent cravings since it increases satiety. This type of fiber is abundant in produce and foods made from whole grains and whole wheat. Eat five to seven servings of fruits and vegetables each day. Half of all the carbohydrates you eat should come from whole grains, whole oat or whole 

wheat products.
 

PROTEIN & MEAL FREQUENCY

Protein helps to prevent food cravings because you digest it more slowly than carbohydrates. This helps to prevent your blood sugar from falling too quickly, which signals your body to become hungry and crave foods. Make 30 to 35 percent of your total calories come from protein. Include a protein-rich food with each meal/snack to maintain a stable blood sugar level.
Allowing too much time between meals/snacks can cause or worsen food cravings, making it more difficult to choose healthy foods and limit portion sizes. Every three to four hours, have a meal or snack containing a lean protein, whole grain carbohydrate and water or another caffeine-free beverage. 

Forget most of what you read - most guidelines are just Fads. EVERY Diet Book has it winners & losers - it is CALORIES-IN-CALORIES-OUT with the proper breakdown/percentage of Protein, Carbs, Fat. 

FIND THE MEAL PLAN / DIET THAT WORKS BEST FOR YOU. And of course, BODY BY WALLY does Meal Plans for all members.

CALORIE REDUCTION

Exercise will help you lose weight in your behind only if you carefully monitor and minimize your intake of calories. To start, you only need to eliminate several hundred calories per day, so scrutinize your eating habits for fatty, fried, fast, sweet, snack and starchy foods you can eliminate or replace with lower-calorie alternatives. Monitor your weight at least once a week, always at the same time of day. If you are not dropping a pound or so each week, then re-examine your dietand excise more calories, or exercise more often, longer or more intensely. Persist in this constant monitoring and modification of your diet and exercise practices to steadily lose weight from your behind and from everyplace else you'd rather not have fat.

YOU'RE EATING MORE THAN YOU THINK

You may think you're eating 1,300 calories a day, but it's entirely possible that you're eating more than you think. Most Americans underestimate the number of calories they consume, according to University of Arkansas professor Scot Burton who researches nutrition and marketing. To ensure you're not one of them, keep a record of every single bite of food you eat -- even if it's only one bite of cheesecake or a few grapes. Use a kitchen scale to measure portions as well, as it is easy to make mistakes when you rely solely on visual cues. Meticulous records can help you to determine if nibbling or underestimating portions is the culprit behind your stall in weight loss.

And...keep track for five days and give to me – Wally

CAVEAT: Creating a calorie deficit will eventually lead to weight loss. However, all calories may not be the same. Increasingly, evidence points to a low-carb diet for more efficient weight loss. 

Wally Baskovich

11-16-12

Exercising can improve or reverse the conditions that keep older adults from exercising in the first place (i.e., fear of falling, anxiety, depression, poor body competence, etc.). Older adults across ethnicities have reported improvements in productivity, self-esteem, mood, and overall health with increased physical activity. 

Exercising has also been shown to reduce the risk of falling and developing chronic conditions, such as heart disease, diabetes, cancer, and osteoporosis. Exercise improves Quality of Life in people who are in poor health or disabled, increases feelings of self-efficacy, and reduces levels of anxiety and depression.

OUR SPECIALITIES: 

BALANCE; STRENGTH; ENDURANCE; STRENGTH; ENDURANCE; MUSCLE-TONE; & FLEXIBILITY.

PHYSICAL CHALLENGES: Specialized Training to help strengthen the body, such as: PARKINSON'S; FIBROMYALGIA; CMT; STROKES, plus Post Physical Therapy for: KNEE REPLACEMENT; SHOULDER SURGERY & more. (Private sessions available). 

MOTIVATORS

• Desire to improve quality of life.

• Desire to improve appearance.

• Physician recommendation and support.

• The prospect of positive health outcomes. 

• Higher levels of self-efficacy.

• Moderate exercise intensity. 

• Exercise techniques are safe.

• Convenient location. 

• Non-competitive environment.