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January
15 , 2002
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Volume
2, Issue 2
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Welcome to all our new
subscribers, and I extend my appreciation to everyone who forwards
this newsletter to friends. One friend telling another is how we
grow, and I deeply appreciate your support. If you know anyone who
might like it, please send this newsletter to him or her.
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IN THIS ISSUE:
1. Greetings from the
Editor
2. Article- Where Diets Go Wrong
3. Article- Top 18 Benefits of Weight Training
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January is half way over.
Hopefully, everyone is still continuing to follow their newly-resolved
fitness/health programs. If you haven't started one yet, don't despair.
Even though a new year is a great time to start on a new or improved
program, each day is a new beginning and we can take advantage of
that. There is no magic in starting on a Monday--so don't delay.
You are worth taking the time now to plan and begin your new healthy
lifestyle (as I would prefer to call it).
While your resolve is
still firmly planted in your mind, it would be a great time to write
down all the reasons you have decided to start a new program. You
may be flowing along now with a burst of enthusiasm, which is only
natural at the beginning. However, down the road, you may become
a little discouraged for some reason or another. If that happens,
it is so easy to throw in the towel and quit. DON'T QUIT!
That can snowball and it may take you months to begin again. You
will have lost all or most of what you have accomplished. I have
done this many times myself--I speak from experience. Make this
list as elaborate as you are able to. Write down things you aren't
happy with and things you want to improve upon and why.
When you aren't seeing
results in ways you expect, that is the time to pull out the list
of all the reasons you have chosen to embark on this healthful journey
towards fitness. Remember that numbers on yoru scale alone shouldn't
be your marker of success. That can be misleading since you may
be busy building muscle as you are losing fat. Take your measurements
and add to your list and re-measure when you aren't seeing the numbers
on the scale move in a downward direction. Just don't get caught
in the trap of weighing or measuring yourself too often. I recommend
weighing yourself no more than every 10 days or two weeks and taking
your measurements no more often than once a month or so. Ideally,
it would be great if you could just go by how your clothing feels.
I know that is too much to expect, we have been conditioned to want
to see many visual results--and often.
I hope you will find
a spark of motivation somewhere in this newsletter. I want this
year to be successful for us all. Baby steps seem to be painful
and slow at times, but remember as long as the baby steps are heading
you toward the realization of your goal, they are actually giant
steps!
Wishing you fitness and
health,
Viveca Park
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too tired to go out to shop, shop online with hundreds of reputable
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contests and freebies page.
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Where Diets Go Wrong
By Nora Penia
Strictly speaking, diets
don't fail, people fail to stick with
a diet. Following any reduced calorie diet will result in weight
loss. The problem is sticking with it. Unfortunately, most diets
have built-in failures which trip up the dieter. Diets go wrong
by being too restrictive.
Many conventional diets
demand a fairly low calorie intake in
order to lose weight. They are based on a fairly simple concept:
in order to lose weight one must eat less. Although true, for
people who have a large amount of weight to lose, reducing their
usual daily intake by 1000 - 2000 calories a day is a depressing
task. Such dieters feel deprived before even starting a new diet.
Even for people with
small amounts to lose, cutting their usual
intake from 2200 or 2500 to 1200 calories, can be a shock to the
system. A quick glance at any women's magazine reveals at least
one sample menu for weight loss. Upon comparison, the amounts of
food seem very small and usually include uninteresting foods
such as yogurt, cottage cheese and chicken breasts. Diets go
wrong by requiring the dieter to change the type of food eaten.
Humans are creatures
of habit and usually eat the same foods
over and over. Granted, overweight folks are eating too much of
the wrong foods. But, in an effort to promote eating a variety
of healthy foods, conventional diets suggest new dishes which
often include exotic and hard to find foods or just plain boring
foods. Using a sample week's menu of meals can result in buying
unusual ingredients, using a small amount for one recipe, then
often wasting the rest. Diets go wrong by making it difficult to
eat.
Most diets suggest using
fresh foods, cooked from scratch at
home. This requires more meal planning, shopping and preparation
time. It's easier and quicker to rely on fast food or
convenience foods. The drawback with fast food is in controlling
exactly what is eaten since the ingredients are not easily
known. Even with the new improved labeling on convenience foods,
there's no guarantee the totals at the end of the day will be
within healthy ranges. And who has the time to keep track?
But trying to eat less
and prepare strange new dishes can be
discouraging. New recipes can take longer to prepare, making it
tempting to revert to old eating patterns and simply give up.
Eating at a favorite restaurant or at social gatherings is
difficult at best. The required food is not available and making
substitutions is tricky. Diets go wrong by feeling like a
punishment.
Diets require the reduced
intake of food, cutting out favorite
foods, learning to like new foods, spending more time planning
and preparing food. All these changes can make the dieter feel
punished by the very process which is supposed to improve life.
However, people usually
approach a diet with the attitude:
'this is just until I lose x number pounds.' This is where
people fail diets. Any change required to lose weight will need
to continue after the pounds are gone. When dieters revert to
old habits, the weight creeps back on. Diets go wrong by
creating a repeated failure record.
Every time a dieter fails
at a diet, stops trying and returns
to old eating habits, the chances of succeeding at the next
attempt is reduced. The dieter becomes fatalistic about the
possibility of ever losing weight. How to win the 'diet' battle?
The real answer to the
shortcomings of diets seems to be: eat
the foods you are accustomed to, but reduce the amount of
everything eaten. Rather than learning new ways of cooking,
suffering through painful shopping trips for food you don't
like, spending hours cooking and tracking the amounts eaten,
simply fill your plate as usual, put part of it back and eat the
rest with a clear conscience.
A reduction of only 500
calories a day will result in a weight
loss of one pound a week which adds up over time. (When was the
last time you lost 52 pounds a year?) This approach
automatically cuts the amount of fat consumed as well as
reducing the intake of sodium, sugar and concentrated calories
such as meat and carbohydrates.
So, rather than put yourself
on a 'diet,' make moderate
changes. Omit one large snack or dessert, and all second
helpings each day. Eat a little less meat and high fat foods.
Add a salad or extra serving of 'skinny' vegetables every day,
(you know which ones.) Go for a walk after supper. Give it time.
And, never say 'diet'
again.
Nora Penia is
an educator and writer. She has written one
novel, as yet unpublished, and for over two years has written for
her own online magazine entitled At the Fence, Relationships and
Parenting.
Brought
to you by World Wide Information Outlet (WWIO) your source of FREEWare
Content online. Located on the Internet at: http://certificate.net/wwio/
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"And in the end,
it's not the years in your life that count. It's the life in your
years"
~~ Abraham Lincoln
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"Nothing
great was ever achieved without enthusiasm."
~~Ralph
Waldo Emerson
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"It is funny about life: if you refuse to accept anything
but the very best you will very often get it."
~~W. Somerset
Maugham
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Top 18 Benefits
of Weight Training
By Greg Landry, M.S.
Starting or
continuing your weight training
program is much easier if you know some of the
benefits derived from weight training:
1. Weight training
tones your muscles which looks
great and raises your basal metabolism.. which
causes you to burn more calories 24 hours-a-day.
You'll even burn more calories while you're sleeping.
2. Weight training
can *reverse* the natural decline
in your metabolism which begins around age 30.
3. Weight training
energizes you.
4. Weight training
has a positive affect on almost
all of your 650+ muscles.
5. Weight training
strengthens your bones reducing
your risk of developing osteoporosis.
6. Weight training
improves your muscular endurance.
7. Weight training
will NOT develop big muscles on
women.. just toned muscles!
8. Weight training
makes you strong. Strength gives
you confidence and makes daily activities easier.
9. Weight training
makes you less prone to low-back
injuries.
10. Weight training
decreases your resting blood
pressure.
11. Weight training
decreases your risk of developing
adult onset diabetes.
12. Weight training
decreases your gastrointestinal
transit time, reducing your risk for developing colon
cancer.
13. Weight training
increases your blood level of
HDL cholesterol (the good type).
14. Weight training
improves your posture.
15. Weight training
improves the functioning of your
immune system.
16. Weight training
lowers your resting heart rate, a
sign of a more efficient heart.
17. Weight training
improves your balance and
coordination.
18. Weight training
elevates your mood.
Get movin'!
:)
Author and exercise
physiologist, Greg Landry, offers weight loss success stories and
unique weight loss and fitness programs at his site, such as the
"Weight Loss and Fitness Insiders Club!" Visit his site
at..http://www.Landry.com
Author of
The Metabolism System™ for Fast, Healthy Weight Loss
copyright 2001
by Greg Landry, M.S.
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"You've
got to get up every morning with determination if you're going to
go to bed with satisfaction."
~~George
Horace Lorimer
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If you would like to
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or if you have any questions or comments, send them to FitnessMotivator@exerciseyourwillpower.com.
I value your feedback. I would love to hear from you.
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