Walking for Health and Fitness
The following is a web version of an ebook about walking for health and fitness, that was written by a friend of mine. If you are just starting an exercise program, walking is probably the best place to start. Walking uses most all of your muscles and it uses your biggest muscles; therefore you will get a lot more aerobic and to a lesser extent muscle building than if you were just working on a smaller muscle such as the bicepts. I particularly liked this ebook because itis in the spirit of "Ideal Weight Charts" as it uses walking charts which simplify the process of improving your waliking. Once you get better at walking you may want to move on to jogging and then running.
Why not get started walking for health and fitness now. The E-book below has a lot of information. Many People will prefer to save it and view it in pdf. form:
Walking for Healthe and Fitness .PDF
The one tool that might help you to start walking and allow you to walk any place and any time is a pedometer. Here is a web page to help you if you are wondering:
Where to buy a pedometer?
WALK
YOUR WAY TO HEALTH
An 8 Week
Fitness Training Program
By: William M.
Whitmire
©2008 William M. Whitmire: All
Rights Reserved
Walk Your Way to Health-No
Portion, in part or whole of this book can
be copied,
reproduced or distributed without the expressed written
consent
of the author or its affiliates. Plagiarism will be prosecuted to
the
fullest extent the law provides.
TABLE OF CONTENTS
Benefits of Walking
Training
Adaptation
Pre-Workout Foods
The Training Effect
Begin
Your Routine
8 Week Training Chart
A Few Words
about Diet
Foods to Limit or Avoid
Sensible
Weight Control
Overcoming Hindrances
Maintaining
Weight Loss
Tips for those over 40
About the
Author
*Before beginning this or any
other training program always consult a
physician to
determine any restrictions your present condition may
impose
on your training activities and level of exertion.
7 Benefits of A
Walking Fitness Regime
If
we are out of shape it is important to begin a personal exercise
program.
To get in better shape we need to engage in cardio,
strength and flexibility
exercises to retrain our bodies. An
out of shape body can lead to
complications with our health
so the sooner we begin an exercise program
the better. No
one wants to get old before their time and a lifestyle that is
lacking
an exercise program can produce exactly that result.
Improved Heart Functions
An out of shape heart wastes energy and takes longer to
recuperate from
exercise. The stronger the heart is the
better it will function in moving blood
throughout the body.
Fresh blood to all parts of the body will improve the
whole
human system.
Improved Lung Functions
If you are not exercising on a regular basis the lungs have
to work harder to
supply the body with oxygen. Aerobic
exercises make it easier for the lungs
to enrich the blood
the faster oxygen can get to the parts of the body that
need
it.
Improved
Circulatory Functions Without cardiovascular
exercises the body’s many blood vessels can become
constricted
and congested. Warming up the muscles during exercise will
dilate
arteries and capillaries improving circulation so they can accept the
blood
and oxygen necessary to promote good health.
Improved Sense of Well Being
A lack of exercise can produce a sluggish and fatigue feeling
in people.
During cardio exercises the body releases
endorphins which are natural pain
suppressors and produce a
sense of euphoria in the person. A personal
exercise program
will provide a person with a renewed sense of well being
and
accomplishment.
Improved
Strength Atrophy of the muscles can occur when
they are not exercised on a regular
schedule. A personal
exercise program including weight lifting exercises will
build
up the strength of muscle tissue and reverse this atrophy. Even small
weight
training routines can mobilize motor units in the muscles for
increased
amounts of strength.
Improved Flexibility Sitting
around is training the muscles to remain in a contracted position. The
stretching
and flexing of muscles during physical exercise will train them to
be
more pliable and during performance the muscles will react with more
ease
and less pull. This will reduce injury and increase flexibility.
Improved Physical Appearance Glucose
is the main source of energy for the body and excess glucose is
stored
as fat. During exercise the body accesses this glucose by breaking it
down
and turning it into energy which results in fat loss. Consistent
physical
exercise will produce toned muscles and less body
fat thereby improving
your physical appearance.
A
personal exercise program is one of the best investments you can make
toward
your overall health. You don’t have to set any world records just be
progressive
and consistent. Take it so and easy at first and gradually
increase
the intensity of workouts as you get in better fitness condition. Just
remember
you won’t be alone there’s a lot of people engaged in personal
fitness
exercise programs who are trying to lose weight and get in shape
too.
Understanding
Training Adaptation We
will discuss in this section how the body may respond to the demands
that
training places on it and the specifics you should know in order to
engage
in a training routine that will ensure continual improvement while
reducing
any negative effects of caused by over-training.
During
a training routine the body can progress through three stages, stages
that
will become obvious by very specific signs. The keyword phases and
signs
are:
Alarm
Phase: Sign (Out of breath) Resistance Phase: Sign (Second
wind) Exhaustion Phase: Sign (Muscle
failure)
These signs are not
necessarily negative, but depending on the training
effect
sought from the routine they can be. Let’s take the exhaustion phase
for
example; muscle failure is a necessary component for building new
levels
of strength for bodybuilders. This phase must be
reached in order for them
to reach their goals of building
new muscle mass. They are working at a
100% training effect.
A walking fitness regime should not produce an
exhaustion phase or muscle
failure because training effects
never exceed 80%. If muscle failure occurs
from a walking
regime the training effect is way too high and needs to be
dropped
back.
When you begin a walking regime you will
experience the alarm phase and
feel out of breath but the
body will move out of the anaerobic energy system
and kick
into the aerobic energy system, you’ll then feel the onset of your
second
wind. But this is as far as the phases should advance.
Specificity-Overload-Progressive
Application
Every effective fitness
routine takes into account three training principles:
Specificity:
Strength, Endurance, Speed and Agility are components of
specificity.
The specific goals of a fitness program should be addressed in a
training
program. A walking routine targets endurance and leg strength
specifically.
Overload:
The work load exerted on the muscles challenges them and
therefore
produces improvement. Overload should be done progressively to
eliminate
any negative training effect such as excessively sore muscles, lack
of
motivation or injury.
Progressive
Application: Overload should be progressive. In a walking
routine
the activity to rest ratio assures a gradual overload producing
gradual
progress. A proper activity to rest ratio, alternating between
moderate
and mild activity levels, such as in walking, ensures progressive
overload.
Proper overload levels are the gateway to better fitness levels
assuming
they are gradual and progressive.
Overloading
Specifics:
Frequency: How often
are training routines performed? A walking training
routine,
at least in the beginning, should be performed at least four days per
week
for maximum results.
Duration: This is
how long each training session last? Ideally 60 to 90
minutes
per session will achieve best results.
Intensity: What is
the percentage of maximum output for the student?
(Heart
beats per minute) *This level varies by individual, learn to calculate
yours
below.
Mode
of Training: The kind of fitness activity in the training
routine will
impact the intensity. Different activities
affect overload specifics differently.
The body utilizes two
different energy systems to fuel exercise: aerobic and
anaerobic
systems.
Anaerobic
effect: The first two or three minutes of exertion is
fueled by this
energy system. Anaerobic activities are
characterized by stop and go bursts
of short duration.
Glucose in the blood fuels this kind of activity. The first 3
minutes
of walking is fueled by this system.
Aerobic effect:
After more then 3 minutes of sustained activity the aerobic
energy
system kicks in and the body begins to metabolize fat reserves to
fuel
sustained activity. The triggers are increased heart-rate and amounts
of
oxygen consumed during the activity.
Nutritional
Considerations Before a Workout Every
athlete should take care in preparing the body for physical
performance.
Eating an ample selection of carbohydrates, meats, fruits and
vegetables
with meals will ensure enough energy is available for peak
performance.
Energy balance should be the concern of everyone
involved in a fitness
regime. The amount of energy taken in
and the amount of energy needed
for performance should
influence eating habits. Individual energy balance is
not
just affected by how much is eaten put by the proportions of
carbohydrates,
proteins, fats and nutrients burned off during exercise.
Carbohydrates,
proteins and nutrients are much easier for the body to burn
off
then fats. For peak performance proper proportions need to be eaten to
produce
an ample supply of energy.
Although there is no
right or wrong way to eat before an event or workout,
considerations
for pre-workout eating are: eating to be certain the muscles
are
fully loaded with enough glycogen, but not so much they will cause
distress
during performance and also ensuring the body is properly
hydrated.
Below I have listed some helpful guidelines on what to eat, when
to
eat and what to avoid.
What to Eat
Limit
high fat proteins such as cheese, steak, hamburgers and peanut
butter.
Include foods with a low or moderate glycemic
rating; these are foods that
raise sugar levels in the blood
at a slower rate. Carbohydrates are high
octane fuel for
peak performance and being aware of their glycemic
>>>
ratings will help in eating the
right foods at the right time. Fruits such as
bananas,
apples and oranges are good examples of pre-workout foods with
low
to moderate glycemic ratings.
Avoid foods with a
high glycemic rating as they will give you a quite burst of
energy
followed by just as quite of a crash-which could come half way
through
the workout!
Eat foods that are familiar and easy
to digest, stay clear of foods difficult to
digest unless
adequate time is available for metabolizing.
Eating
sensibly everyday will solve 75% of the energy equation ensuring
peak
workout or event performance.
When to Eat
You
should always allow pre-workout food to adequately digest before
beginning
a workout or performance. Here are some guidelines:
- 30-45
minutes for a small snack
- 60 to 90 minutes for a
blended or liquid meal
- 2 to 3 hours for a small
meal
- 3-4 hours for a large meal
Always
allow more digestion time before an anticipated high-level workout
then
before a low-level workout. If you tend to get nervous and your
digestive
system doesn’t tolerate food well before a workout or event, then
don’t
eat, but make sure to eat well the day before. Again if you are eating
a
performance diet of foods everyday you shouldn’t have too
many problems
with glucose or energy production.
What not to Eat
Consuming
food products with high glycemic ratings may provide initial
energy
during performance but the energy will not last. The sugar is not
complex
enough to sustain a workout of 30 minutes or more. Example foods
to
avoid before a workout are: Sodas, soft drinks, sports drinks, candies,
doughnuts, cakes, ice creams and muffins. Managing your
energy balance is
part of fitness; don’t neglect this
important aspect of training.
Calculating
your Training Effect The
aim of training is to obtain an effect on different systems within the
body
and through adaptation produce a higher level of fitness.
Each
time we put an increased load on the body’s systems, (bones, tendons,
muscles,
heart and lungs) we create a training effect. The body adapts by
repairing
the system to respond to the higher loads and exertion levels. This
how
we make progress and obtain fitness results that lead to a healthier
body.
Training effects should be progressive and gradual
so no extensive period of
time is needed for the body to
repair and adapt. Putting too high of a load
on the body can
produce setbacks due to sore muscles, fatigue and possibly
injury.
Slow and steady is the best course for obtaining consistent fitness
results.
A very effective method of tracking your training
effect is available to us; the
heart. Or more specifically
heart beats per minute. Measuring the beats per
minute (bpm)
we can regulate the load and subsequent training effect
produced
from a workout.
If you find the pulse on your
wrist and count the number of beats in 10
seconds then
multiple by 6 you’ll have your current bpm. Most individuals
will
have between 65-70bpm for normal, non-exertive activities. As the load
on
the body increases the bpm will increase as well.
Now
here’s the formula for calculating your base training bpm:
>>>
Calculate
your Base BPM 220 minus (your age) =(your base
bpm). This is the number you’ll be
working with to calculate your training effect percentage.
We’ll
us a 40 year old and that gives us a base of 180bpm.
If
this is the 1st month of training; 50-60% is the maximum training
effect or
90-108bpm. Stay below this number of bpm during
training and don’t
exceed it. To do so is risking a training
setback from an excessive load on
the body; remember we are
training in a progressive and gradual manner.
Appropriate Training effect bpm’s
are listed below:
Beginning Stage:
50-60% bpm: 1st month
Intermediate Stage: 60-70% bpm: 2nd
month
Advanced Stage: 70-80% bpm: 3rd month
Expert
Stage: 80-90% bpm: 4th month or more
Below is the
every other day or 4 times per week walking program. Also be
certain
to check your heart rate periodically to be certain you’re not
exceeding
your training effect percentage. A Progress Sheet is Also Provided
Week
1
Walking
Mode
50% T.E. | Walk 1 | Walk
2 | Walk 3 | Walk 4 |
Mild
Walking
| 9
minutes | 9 minutes | 9
minutes | 9 minutes |
Brisk
Walking
| 1
minutes | 1 minutes | 1
minutes | 1 minutes |
Mild
Walking
| 9
minutes | 9 minutes | 9
minutes | 9 minutes |
Brisk
Walking
| 1 minutes | 1
minutes | 1 minutes | 1
minutes |
Mild Walking
|
9 minutes | 9 minutes | 9
minutes | 9 minutes |
Brisk
Walking
| 1
minutes | 1 minutes | 1
minutes | 1 minutes |
Mild
Walking
| 9 minutes | 9
minutes | 9 minutes | 8
minutes |
| Brisk Walking | 1
minutes | 1 minutes | 1
minutes | 2 minutes |
Week
2
Walking
Mode
50% T.E
| Walk
5 | Walk 6 | Walk
7 | Walk 8 |
Mild
Walking
| 8
minutes | 8 minutes | 8
minutes | 8 minutes |
Brisk
Walking
| 2 minutes | 2
minutes | 2 minutes | 2
minutes |
Mild Walking
| 8 minutes |
8 minutes | 8 minutes |
8 minutes |
Brisk Walking
|
2 minutes | 2 minutes | 2
minutes | 2 minutes |
Mild
Walking
| 8
minutes | 8 minutes | 8
minutes | 8 minutes |
Brisk
Walking
| 2 minutes | 2
minutes | 2 minutes | 2
minutes |
Mild Walking
|
8 minutes | 8 minutes | 8
minutes | 7 minutes |
| Brisk
Walking | 2 minutes | 2
minutes | 2 minutes | 3
minutes |
Week
3
Walking
Mode
55% T.E
| Walk
9 | Walk 10 | Walk
11 | Walk 12 |
Mild
Walking
| 7 minutes | 7
minutes | 7 minutes | 7
minutes |
Brisk
Walking
| 3
minutes | 3 minutes | 3
minutes | 3 minutes |
Mild
Walking
| 7 minutes | 7
minutes | 7 minutes | 7
minutes |
Brisk Walking
| 3
minutes | 3 minutes | 3
minutes | 3 minutes |
Mild
Walking
| 7 minutes |
7 minutes | 7 minutes |
7 minutes |
Brisk Walking
| 3
minutes | 3 minutes | 3
minutes | 3 minutes |
Mild
Walking
| 7 minutes | 7
minutes | 7 minutes | 6
minutes |
Brisk Walking
| 3
minutes | 3 minutes | 3
minutes | 4 minutes |
Week
4
Walking
Mode
55% T.E.
| Walk
13 | Walk 14 | Walk
15 | Walk 16 |
Mild
Walking
| 6 minutes |
6 minutes | 6 minutes | 6
minutes |
Brisk Walking
| 4
minutes | 4 minutes | 4
minutes | 4 minutes |
Mild
Walking
| 6 minutes | 6
minutes | 6 minutes | 6 minutes |
Brisk
Walking
| 4 minutes | 4
minutes | 4 minutes | 4 minutes
|
Mild Walking
| 6
minutes | 6 minutes | 6 minutes
| 6 minutes |
Brisk
Walking
| 4 minutes |
4 minutes | 4 minutes | 4
minutes |
Mild
Walking
| 6 minutes |
6 minutes | 6 minutes | 5
minutes |
| Brisk
Walking | 4 minutes | 4
minutes | 4 minutes | 5 minutes |
Week
5
Walking
Mode
60% T.E.
| Walk
17 | Walk 18 | Walk 19 |
Walk 20 |
Mild Walking
| 5
minutes | 5 minutes | 5 minutes
| 5 minutes |
Brisk
Walking
| 5 minutes | 5
minutes | 5 minutes | 5 minutes
|
Mild Walking
| 5
minutes | 5 minutes | 5 minutes
| 5 minutes |
Brisk
Walking
| 5 minutes | 5
minutes | 5 minutes | 5 minutes
|
Mild Walking
| 5
minutes | 5 minutes | 5 minutes | 5
minutes |
Brisk Walking
|
5 minutes | 5 minutes | 5
minutes | 5 minutes |
Mild
Walking
| 5 minutes | 5
minutes | 5 minutes | 4 minutes
|
| Brisk Walking | 5
minutes | 5 minutes | 5
minutes | 6 minutes |
Week
6
Walking
Mode
60% T.E.
| Walk
21 | Walk 22 | Walk
23 | Walk 24 |
Mild
Walking
| 4 minutes |
4 minutes | 4 minutes | 4
minutes |
Brisk Walking
| 6
minutes | 6 minutes |
6 minutes | 6 minutes |
Mild
Walking
| 4
minutes | 4 minutes | 4
minutes | 4 minutes |
Brisk
Walking
| 6 minutes |
6 minutes | 6 minutes | 6
minutes |
Mild Walking
| 4
minutes | 4 minutes | 4
minutes | 4 minutes |
Brisk
Walking
| 6 minutes |
6 minutes | 6 minutes | 6
minutes |
Mild Walking
| 4
minutes | 4 minutes | 4 minutes
| 3 minutes |
| Brisk
Walking | 6 minutes | 6
minutes | 6 minutes | 7
minutes |
Week
7
Walking
Mode
65% T.E.
| Walk
25 | Walk 26 | Walk
27 | Walk 28 |
Mild
Walking
| 3 minutes | 3
minutes | 3 minutes | 3 minutes |
Brisk
Walking
| 7 minutes | 7
minutes | 7 minutes | 7 minutes
|
Mild Walking
|
3 minutes | 3 minutes | 3
minutes | 3 minutes |
Brisk
Walking
| 7 minutes |
7 minutes | 7 minutes | 7
minutes |
Mild Walking
|
3 minutes | 3 minutes | 3
minutes | 3 minutes |
Brisk
Walking
| 7 minutes | 7
minutes | 7 minutes | 7 minutes |
Mild
Walking
| 3 minutes | 3
minutes | 3 minutes | 2 minutes |
| Brisk
Walking | 7 minutes | 7
minutes | 7 minutes | 8 minutes |
Week
8
Walking
Mode
70% T.E.
| Walk
29 | Walk 30 | Walk
31 | Walk 32 |
Mild
Walking
| 2 minutes | 2
minutes | 2 minutes | 2 minutes
|
Brisk Walking
| 8
minutes | 8 minutes | 8 minutes
| 8 minutes |
Mild
Walking
| 2 minutes | 2
minutes | 2 minutes | 2 minutes
|
Brisk Walking
| 8
minutes | 8 minutes | 8 minutes
| 8 minutes |
Mild
Walking
| 2 minutes | 2
minutes | 2 minutes | 2 minutes
|
Brisk Walking
| 8
minutes | 8 minutes | 8 minutes
| 8 minutes |
Mild
Walking
| 2 minutes | 2
minutes | 2 minutes | 1 minutes
|
| Brisk Walking |
8 minutes | 8 minutes |
8 minutes | 9 minutes |
Congratulations
for reaching week 8 and a training effect of 70%! You may
now
continue to progress as far as you wish. Included on the next page is a
blank sheet to record your progress week by week.
>>>
example:
Week
[ 1 ]
[50%] T.E.
| Walk [ ] | Walk
[ ] | Walk [ ] | Walk [ ] |
Date:
|
08/07/09 | 08/08/09 | 08/10/09 | 08/12/09 |
| Completed:
√ √ √ | √ | √ | √ | √ |
Week
[ ]
[ %] T.E.
| Walk [ ] | Walk
[ ] | Walk [ ] | Walk [ ] |
| Date: | | | | |
| Completed: | | | | |
Week
[ ]
[ %] T.E.
| Walk [ ] | Walk
[ ] | Walk [ ] | Walk [ ] |
| Date: | | | | |
| Completed: | | | | |
Week
[ ]
[ %] T.E.
| Walk [ ] | Walk
[ ] | Walk [ ] | Walk [ ] |
| Date: | | | | |
| Completed: | | | | |
Week
[ ]
[ %] T.E.
| Walk [ ] | Walk
[ ] | Walk [ ] | Walk [ ] |
| Date: | | | | |
| Completed: | | | | |
Week
[ ]
[ %] T.E.
| Walk [ ] | Walk
[ ] | Walk [ ] | Walk [ ] |
| Date: | | | | |
| Completed: | | | | |
Week
[ ]
[ %] T.E.
| Walk [ ] | Walk
[ ] | Walk [ ] | Walk [ ] |
| Date: | | | | |
| Completed: | | | | |
Week
[ ]
[ %] T.E.
| Walk [ ] | Walk
[ ] | Walk [ ] | Walk [ ] |
| Date: | | | | |
| Completed: | | | | |
Week
[ ]
[ %] T.E.
| Walk [ ] | Walk
[ ] | Walk [ ] | Walk [ ] |
| Date: | | | | |
| Completed: | | | | |
5 Tips for Beginning
an Exercise Regime
How
many times have we been told that more exercise is good for us? But
we
still have difficulty getting motivated to exercise more. The proven
facts
are that consistent physical exercise produces
numerous benefits for anyone
committed to doing it. Age
doesn’t factor into the mix either. People young
and old
will benefit from a physical exercise program.
Beginning
an exercise program does take a certain level of commitment. If
you
are going to get into better shape you are going to have to increase
your
level of exercise, take some vitamins and supplements and stay aware
from
the high fat, high salt foods. Exercising on a consistent basis but
continuing
to eat those high fat, high salt snack foods will only sabotage
your
efforts.
Sometimes people think only working out
on fitness equipment qualifies as
exercise. Simply stated;
exercise is movement of the body. It can be
anything from
walking the dog to raking leaves. Of course making sure you
work
all your muscles is important because some forms of exercise
concentrate
only on certain muscle groups and avoid others. But strictly
speaking
anytime you are moving your body, like with walking, it is exercise
and
is beneficial to your health.
Tip #1
Make a commitment to begin:
Set a date and time for your exercise
regime to begin. Mark
it on the calendar and prepare for the change. Tell
yourself
starting on that specific day you are going to increase your level of
exercise
by beginning an exercise regime. Plan to set that specific time aside
for
your exercise only. Don’t let anything get in the way especially in the
beginning.
Tip #2
Choose your method: Some
like weight lifting and others like treadmills
and that’s
alright. As long as what you choose you choose because you
enjoy
it and will stick with it. If you don’t feel comfortable with a
particular
method, then find some other method. Chances are
if you don’t like it you
won’t continue doing it. Exercise
can be and should be enjoyable.
Tip #3
Make yourself accountable: The
simplest way of doing this is to find a
workout companion.
Maybe you could enlist a friend, spouse or someone
from the
neighborhood who might have the same goals about their fitness
level
as you do. Explain to them your intentions and ask them to join you on
your
walks. Its true there is strength in numbers especially when it comes
to
an exercise regime. >>>
Tip #4
Mix it up a little:
If you find yourself getting bored with the regime after a
period
of time mix it up. If you’ve been using the walking route, maybe go
walking
in the park or on the beach instead. Find a time and place that is
comfortable
for you and give yourself a little variety. Mixing it up can add
some
additional vigor to your workout routines and aid in your sticking with
it.
Tip #5
Take it slow: Many
people make the mistake of trying to accomplish too
much too
fast. Remember, just like compound interest at the bank exercise
too
is cumulative. A consistent exercise regime is going build on its
benefits
to your health. Doing too much too fast may
discourage you because of the
soreness and recovery time
necessary, prompting you to break the regime.
Consistency
and progressive challenge over time is the best method. Take it
slow
and easy at first and increase the intensity over time.
A Few Words
About Diet
- Vitamins
& Minerals
- Proteins & Sugars
If
you are going to lose weight a good understanding of food and its
relationship
to weight loss will help you tremendously in achieving
satisfactory
results. Not all food is the same and not all food should be
ingested
for the same reason. Protein and fat serve completely different
functions.
Vitamins and minerals will not give you energy but assist in
>>
the production of energy from other foods.
These are an example of the
misunderstandings many have
regarding the food they eat and its
relationship to weight
loss. But these misunderstandings can simply be
corrected.
Vitamins & Minerals
Vitamins and minerals are not really food in the definition
most people
understand food to be. The importance to
vitamins and minerals is to assist
other chemical functions
in the body. Vitamins and minerals are essential
but don’t
directly provide energy for moving your body.
The
most crucial vitamins for your body are the water soluble vitamins.
Water
soluble means these vitamins dissolve in water. Consequently; these
vitamins
have a short lifespan in the body and must be replaced on a regular
basis,
often daily. Vitamins B, C & E are water soluble vitamins and
are
major contributors in your body, they perform many
important functions.
Lack of these vitamins can cause many
health problems for you.
The body needs more then
just vitamins it also needs minerals such as iron,
potassium
and zinc. Just as with vitamins, minerals help the body to perform
the
necessary functions to stay healthy. Minerals are mostly insoluble in
water
and remain in the body for longer periods of time. This also can lead
to
toxicity if take in large quantities. Following the recommended daily
doses
of your minerals will avoid complications from taking
too much. Minerals like
vitamins support many important
functions in the body including energy
production but don’t
provide the energy directly.
Vitamins and minerals
can be derived from many sources in your diet. The
highest
sources are fruits and vegetables but meats, fish and poultry contain
them
as well. If you have a diet rich in fruits and vegetables you will
certainly
increase the necessary amounts of vitamins and minerals.
Proteins & Sugars Let’s
discuss proteins and dispel the myth that protein bars or drinks give
you
energy-they don’t. Proteins are stringed amino-acids, about 20 of them.
They are the building block of muscles, tissue and bone. But
one thing they
don’t do is provide the body with energy.
Proteins build the body. Some
diets that severely restrict
carbohydrate intake and increase protein
consumption are
relying on the body to seek its energy source in stored fat.
That
is how you lose weight from a high protein diet. Unfortunately no one
can
keep it up for long and they end up putting the weight back on. A more
sensible
approach with balance is necessary.
Sugar
otherwise known as glucose is the source of the body’s energy.
Energy
is metabolized from glucose and not from protein, vitamins or
minerals.
There are simple sugars and there are complex sugars. Simple
sugars
metabolize quickly and make their way into the blood stream fast.
They
provide a quick source of energy for the body, about 3 minutes worth.
More
complex sugars require a longer period of time to metabolize and
provide
a more sustained amount of energy. The amount of oxygen in the
bloodstream
determines which energy system is used. Eating too much
sugar
can cause weight gain because it invokes insulin injected into the
bloodstream
which breaks down the sugar and stores it away as fat. Cutting
down
on simple sugar and eating low fat meals will stop more fat from going
in.
Complex sugars are slow burning and begin to metabolize energy when
your
heart rate is raised for a sustained period during exercise. Sustained
exercise
will begin to burn the fat already stored. When you are burning
simple
glucose it is known as anaerobic (low oxygen) but when you are
burning
complex glucose or fat it is aerobic (oxygen rich).
Knowing
how to lose weight means doing aerobic exercises, eating balanced
meals
and providing the body with what it needs. A balanced diet combined
with
a moderate exercise program will help you succeed in reaching your
weight
loss goals.
Foods to Limit or
Avoid Altogether Before
engaging in a weight loss program you should be armed with the
knowledge
of the different types of fat. The most unsuspecting foods can
contain
large amounts of fat and can actually suspend your weight loss
program
success. Knowing what type of fat is actually in the food you’re
eating
can greatly promote success.
- Saturated
fat
- Polyunsaturated fat
- Hydrogenated
fat
- Trans-fatty Acids
Saturated Fat The
source of saturated fat is found mostly in foods from animals. Certain
plants
can also be the source of saturated fats. Saturated fat sources from
animals
include beef, beef fat, veal, lamb, pork, lard, poultry fat, butter,
cream,
milk, cheeses and dairy products made from whole milk. Plants that
contain
saturated fat are coconut, coconut oil, cocoa butter, palm oil and
palm
kernel oil. Saturated fats are sticky fats; the cells stick to each
other
and can adhere to blood vessel walls producing
blockages if the amount in a
diet is over recommended
limits. Foods that contain saturated fats can
contain
dietary cholesterol which can suspend your weight loss as well as
contribute
to high blood pressure. If the amounts of saturated fat in a diet
are
regulated they can fulfill essential functions toward good health.
Unsaturated Fat Unsaturated
fats in a diet can actually help to lower blood pressure and
cholesterol
levels which in turn will help promote your weight loss program
results.
This type of fat comes in two varieties: monounsaturated and
polyunsaturated.
They're found in many fish, nuts, seeds and oils. Examples
of
foods that contain unsaturated fats include salmon, trout, herring,
avocados,
olives, walnuts. Oils containing unsaturated fats are soybean,
corn,
safflower, canola, olive and sunflower. Unsaturated fat sources contain
both Omega 3 and Omega 6 essential fatty acids. These fatty
acids promote
health, lower blood pressure and help to
reduce cholesterol levels in the
blood stream. Energy
production in the body improves when the
recommended level
of essential fatty acids are included as part of a healthy
diet.
Hydrogenated
fat During the processing of foods; hydrogen is
injected into the saturated fats
and consequently changes it
on a molecular level. This chemical process is
called
hydrogenation. The saturated fats in margarine and shortening very
commonly
go through the hydrogenation process. Hydrogenated fats are not
productive
for a weight loss program as these fats will raise blood
cholesterol.
It has been found also that hydrogenation produces trans-fatty
acids
making margarine and shortening a major source of trans-fatty acids.
Trans-Fatty Acids Small
amounts of Trans-fatty acids are found in beef, pork lamb, butter and
milk.
Trans-fatty acids are also formed during the process of hydrogenation.
The
trans-fatty acids lower the good HDL in the blood stream and raise the
bad
LDL cholesterol in the blood stream. Raising cholesterol levels in the
blood
stream is not productive toward weight loss success. Including non-
hydrogenated
foods and limited amounts of saturated fats in your diet will
go
a long way toward promoting continued results in your weight loss
program.
Sensible
Weight Control Components A
day doesn’t go by without someone I run into tells me how they are
trying
to lose weight and get into better shape. The amazing
thing about it is; for
every person that has shared this
goal with me seems to have a different
idea on exactly how
to go about losing weight and getting into better shape.
Some
of them are using Jenny Craig, Weight Watchers or the South Beach
diet.
Most of them unfortunately are missing some key components from
their
weight loss program that would otherwise help them to achieve their
goals
and realize lasting results. Here I explain some of those essential
components:
- Stay Hydrated:
- Vitamins
& Minerals:
- Protein &
Carbohydrates:
- Stretching:
- Weight
Training:
- Aerobic Exercise:
- Rest:
Stay Hydrated: Water
is among the top most important bodily needs to live
and
survive. Many folks are walking around in a constant state of
dehydration
and don’t realize it. Yes, your body needs water to survive, but
equally
as important it needs the water to perform many important
functions.
As an example; muscles are 90% water and dehydration can
diminish
their ability to function as designed. It is important that you drink
plenty
of water each day; about 8 full glasses.
Vitamins & Minerals:
The food we are consuming these days,
unfortunately, much of
it doesn’t have the vitamins and minerals necessary
for the
body to function at peak performance. Your body will need
supplements
if you are to maintain good health. Vitamins C, D & E will be
necessary
along with niacin and iron to help the body to perform important
metabolic
functions.
Protein & Carbohydrates:
A balance of meats, vegetables, nuts and grains
are crucial
to any long term weight loss program. The body needs amino-
acids
to build new cells and muscles as well as the glucose carbohydrates
provide
for the production of energy. An imbalance of protein and
carbohydrates
is not a long term weight loss strategy that anyone can
maintain.
Eventually the body will breakdown from the depletion of one or
the
other.
Stretching:
Your muscles store a lot of kinetic energy and stretching is one
of
the most efficient methods for releasing this energy. Stretching
provides
many other benefits such as more flexible tendons
and muscle fibers. The
benefits of stretching regularly can
enhance performance and help you avoid
injury. Daily
stretching is a key component to any successful exercise
routine
or weight loss program.
Weight Training:
Many people in the past have avoided weight training
because
they thought they would develop gigantic muscles. But the fact is
weight
training accelerates the metabolism faster then any other kind of
exercise.
Working the muscles progressively and consistently will burn a lot
of
calories in a short period of time. Also stronger muscles are healthier
muscles and will reward you with a better looking physique.
Start up slow
and build up the intensity as you progress.
Aerobic Exercise:
Participating in an exercise program that is aerobic will
help
you burn fat your body has already stored away. Just 20 minutes a day,
3
days a week and you can lose 2 to 3 pounds of excess body fat. Both the
regularity and duration of your aerobic workouts are
important if you want
to see consistent weight loss results.
Once you begin an aerobic exercise
program then stick with
it.
Rest:
This is one of the most neglected and overlooked aspect of
a weight
loss program. Rest is the time for the body to
repair, replace and rejuvenate
the bones, muscles and
tissues. At least 8 hours of uninterrupted sleep per
night
is mandatory for each individual. You will have more energy and
enthusiasm
if you make getting sufficient amounts of rest just as important
as
the any other component of your weight loss program.
A
more broad perspective regarding your weight and your daily habits can
help
you to achieve more satisfying and consistent results. Start off both
slowly
and gradually when it comes to making changes. The body reacts to
small
changes much better then abrupt ones and small changes are easier to
live
up to as well. Embracing the 7 components listed above and giving
them
their rightful place in your weight loss program will help you achieve
the
results you desire.
How to Overcome Weight
Loss Hindrances Everyone
who has ever been on a weight loss or exercise program has run
into
hindrances and setbacks that impede their progress. But there is a way
to
pick up the pieces and find the courage to move forward again. Here are
5 areas to consider when you need to begin again after a
setback.
- Find the Trigger
- Find
a Strategy
- Find the Motivation
- Find
the Commitment
- Find the Time
Find the Trigger Something
caused you to backslide from you program. It may be a person, a
situation
or an emotional event. Either way understanding what triggered
you
to let go of the momentum you built into your weight loss program is
important.
It is important so you can get to know you better. Find out what
happened
before, during and after to cause the setback. Once you have
identified
the trigger you will have some knowledge about yourself that you
didn’t
have before. This new knowledge will let you move forward armed for
success.
By discovering the trigger you can take precautions not to let it
influence
your behavior in the same way again.
Find a Strategy Many
times a setback is caused by not having a coping strategy directly
related
to food or exercise. If certain emotions trip you up; then a coping
strategy
for certain emotions will be necessary. If certain people or places
trip
you up and make you more prone to backsliding, then a coping strategy
for
them will be necessary. Staying focused and being able to deal with
those
sensitive triggers will be crucial. Try to relax and take a few deep
breaths
and focus on the goal. Visualize what it’s going to be like to enjoy
the
reward of your successful efforts. Put some insulation between the
hindrance
and you while moving forward in the right direction.
Find the Motivation Take
some time and ask yourself the important question; why am I doing
this?
What is the motive for eating healthy and losing weight? It is probably
a biggie and will provide you with the energy to carry on and
through to the
end. Sometimes you are going to have to
remind yourself why you are doing
it and why it is important
to be successful. If you feel you are losing ground
stop and
remind yourself why you need to do this. Remind yourself of the
benefits
and what waits for you at the finish line.
Find the Commitment If
you have found the center of your motivation then it will be easy to
get
committed. You either want to see it through to the end
or you don’t. You
may be motivated to get into better shape
and loss weight but until you
make the commitment to do so
it will not happen. If your motive is
important enough it is
time to recommit and make the decision to pick up
the pieces
and begin again. Learn from the setback but put it behind you
now.
Commit to moving forward with a renewed determination and focus.
Find the Time Until
you actually meet the goals you have made for yourself they become
the
priority. If you don’t set aside the time to exercise or plan your
meals it
just won’t happen. Set aside the proper time to
plan your meals
appropriately, put aside the 20 minutes 3
times a week for your weight
training and cardio. Don’t let
any little thing get in the way and rob you of
the time you
need. Explain your goals to those closest to you so they can
support
you by giving you the time needed. Finding the time is a big chunk
of
the challenge but if you can it will enhance your chances of getting
back
on the right path.
How to
Maintain Your Weight Loss - Stay
Focused and Committed
- Appreciate Your
Accomplishment
- Help Others to Achieve
Stay Focused and Committed You
have worked hard to get where you are and you’ve sacrificed a lot to
achieve
the results of your fat loss. Now is not the time to lose your focus
and
perhaps drift back into old eating or exercise habits. Stay focused on
maintaining
your fat loss by continuing to eat healthy, exercise regularly and
take
care of your body. It is far easier to maintain your fat loss now that
you
have achieved it then to lose it in the first place. Am
I right?
Now that you are in the habit of being
careful about the ingredients in your
food; stay with it.
Continue to bring the food under your watchful eye being
certain
your meals don’t contain large amounts of saturated fat and salt. It
will
be worth it and the fat loss will remain loss.
If
the temptation to backslide becomes overwhelming for you sit down and
recommit
yourself to the goals you set and move forward toward the
maintenance
of those goals. You have been through the most difficult part of
the
process and now you can keep it off with the same focus and
commitment
you have already displayed.
Appreciate Your
Accomplishment Many will struggle their whole
lives and never quite reach the goal that you
have
accomplished. Give yourself credit for the truly great achievement you
have
accomplished. Go ahead, pat yourself on the back and be happy with
the
results. The hardest part of your journey is already behind you. Now
you
can move forward and enjoy the fruits of your labor.
You
can remember where you were and how badly you wanted to be
successful
with the fat loss program. Well now you are on the other side of
the
fat loss challenge. But don’t forget to reinforce the new eating and
exercise
habits you have developed. These new habits will be the key to
your
continued success in maintaining the fat loss. The amount of focus and
commitment
you have expressed in your accomplishment is quite an
achievement
and you should remind yourself of it often.
It
took a lot of energy and dedication to your goal to get through this
challenge
and now is the time to maintain the new habits and new
relationship
with food. Many challenges may be ahead but fat loss doesn’t
have
to be one of them for you. Continuing to eat balanced and healthy
meals
as well as performing your regular exercise program will safeguard
the
accomplishment you have achieved and secure its proper place in your
future.
Help
Others to Achieve A great way to keep yourself
motivated to maintain your fat loss is to help
someone
achieve the same results. You know how difficult the process can
be
and sometimes going it alone can be difficult. You have been there and
gone
through the challenges successfully, now you could really help
someone
else to feel the enthusiasm and satisfaction you have experienced.
By
modeling how a person successfully accomplishes fat loss and keeps it
off
can provide a tremendous amount of encouragement for
another. Don’t
underestimate what you may have to contribute
to the fat loss success of
someone else. You will feel
wonderful when you have played an important
part in helping
someone with their fat loss success story.
Training Tips for Men
and Women over 40 Desire Understanding
and identifying desire is important before you begin training
over
40. A fitness training program is a very approachable endeavor and you
are
to be commended for considering one. But understand one thing:
everything
we do is the direct result of desire, the desire to avoid some kind
of
pain or embrace some kind of pleasure. Identifying the painful and/or
pleasurable
reasons for considering fitness over 40 and aligning yourself
correctly
will put the power of desire to work for you. Maybe your desire for
training
over 40 means looking better physically (pleasure) and feeling less
self-conscious
(pain). That’s a realistic assessment and one a lot of people
have
in common. Clarifying the desire up front will help you later in
developing
commitment. >>>
Motivation Having
the desire to begin training over 40 is one thing, having the
motivation
to begin is quite another. I might feel good when I think about
having
a better looking physique (pleasure). I certainly might feel bad when
I
feel self-conscious about my physique (pain), but am I willing to do
something
about it? Am I willing to change the way I feel now by changing
the
way things will be? If I can see the new me and have the desire to
bring
it into reality even if I have to confront some pain I
am establishing the why
or the motive for doing it. My
desire is the what, my motivation is the why.
Why do you
want to pursue a better level of fitness over 40? The answer is
important
for you to establish before you begin.
Developing Commitment The
process of developing commitment is where desire and motivation come
together
in a powerful combination like a one-two punch on the button.
Armed
with desire and motivation you can bring their power to bear in
developing
commitment. You will know you have developed commitment
when
you feel the drive, persistence and determination to bring your dream
into
reality. It might be to run a 10k race or produce a better physique,
who
knows? Whatever your dream is if it is lasting and worth
pursuing it will
require a commitment on your part. At some
point during the process your
commitment will be tested and
its power will either fade or propel you closer
toward
achieving your goals.
Setting
Long and Short Term Goals Many people pursuing a
higher level of fitness over 40 have found that you
can’t
accomplish everything at once and certainly not overnight. Some
results
will come almost immediately but others may take several years to
accomplish.
It all depends on what your personal training goals are. The
simple
goals can be established just by writing them down in order of
priority
and achievability. The easy ones come first then they get more
difficult
as you go down the list. Make out that list tonight. Some goals you
might
not be able to set by yourself, in that case consult with a fitness
trainer,
one that specializes in fitness over 40 and get the help you need. A
consultation
with your physician to let them know what actions you
are>>>
taking might not be a bad idea
either.
Taking
Action All the steps we have taken up to now
have been building blocks for
accomplishing one thing; your
desire. A sincere desire requires motivation; a
reason why
you are going to do it. An authentic commitment to see it
through
will give you the determination to reach the finish line. The short
and
long term goals you set are the roadmap to that the finish line. Now
comes
the time to take action by putting one foot in front of the other and
begin
your journey towards a better level of fitness over 40.
WALK YOUR
WAY TO HEALTH
An
8 Week Fitness Training Program
By:
William M. Whitmire
William
M. Whitmire is a 25 year veteran owner of a fitness and martial arts
academy.
He has written numerous books, training
manuals, articles and curriculum lessons for
hundreds of
enthusiasts. If you’d like to have a customized book written for your
interest
contact him at:
mailto:billwhitmire@live.com