Your Outstanding Freedom Is Your Choice!

 

 

 

 

 

  

 

Go INTERVALS Go

from Men's Health June 2013 issue:

THREE ... the Number of weekly interval workouts that match the effectiveness of five long cardio sessions when it comes to boosting cardiovascular health.

from my 6/19/12 Post:

How Effective is HIIT?

High Intensity Interval Training (HIIT) is anaerobic training that allows you to cut cardio duration without sacrificing the cardiovascular benefits. HIIT primarily focuses on anaerobic pathways with numerous HIIT ratios that can be utilized such as a 1:1 (e.g., 30 sec of work to 30 sec of active recovery beginner Interval), a 2:1 (e.g., 20 sec of work to 10 sec of active recovery Tabata or 60 sec of work to 30 sec of active recovery intermediate Interval), or a 3:1 (e.g., 45 sec of work to 15 sec of active recovery advance Interval). The beauty of HIIT is that it not only cuts your workout duration, but in a lot of ways is way more effective than longer duration endurance cardio, especially when it comes to fat burning. But, to be effectively performing HIIT you have to be intensely working out in the "work" phase.
During exercise, higher levels of intensity cause an increase in respiration to allow larger volumes of air to move into and out of the lungs to facilitate increased delivery of oxygen and the removal of carbon dioxide. Simple, basic, you work harder resulting in you breathing harder. And as with everything, this simple process has a name...minute ventilation or Ve. There are two deflection points in the otherwise linear increase in Ve and that is VT1 and VT2. When you are exercising below VT1 you are able to carry on a conversation fairly normally. This is not very intense exercise and below VT1 is where a lot of long duration, steady state, endurance running/exercising is. At or just above VT1 is where carrying on a conversation is a little more difficult and speaking is slightly uncomfortable. Exercise just below VT2 represents the highest intensity an individual can sustain for approximately 20-30 minutes. Speaking is very broken and choppy just below VT2 and not at all at or above VT2. Intensely working at VT2 and above is where HIIT should be on the "work" phase. Active rest should be between VT1 and VT2 allowing your body to recover from the work phase without lowering your heart rate too much.

Recent research shows that the cardiovascular adaptations that occur with HIIT are similar, and in some cases superior, to those that occur with continuous endurance training (Helgerud et al. 2007; Wisloff, Ellingsen & Kemi 2009).

Carbs v Net Carbs

from Women's Health May 2013 issue:

What's the difference between carbs and net carbs?  Which one matters?  "Net carbs" is the amount of total carbs minus fiber, which helps you gauge the impact a food will have on your blood sugar.  That's because fiber, while technically a carb, slows digestion and lessens the post-meal blood sugar spike and crash that can lead to cravings.  If net carbs aren't listed, you can still look at grams of carbs and fiber.  In general, the higher the ratio of fiber to carbs, the less of an impact a food will have.

Six Week STEP IT UP Challenge

A quick note about the Challenges themselves: These and any other Challenges on this site are for goal setting, habit changing/forming, focus, accountability, time frame.....they are NOT to overwhelm or burden, so do not plan any Challenge(s) with this mindset. Rather than setting your goals on the mountain summit, set it for the base camp right in front of you and then just keep on climbing until you reach the summit. If we take on more than we can realistically do, we set ourselves up for defeat. Also know that neither this site, nor any fitness/nutrition/weight loss Challenge or content on this site has anything to do with how someone should look.....my focus is and will continue to be on helping people be healthy and able to do their daily activities for a long time to come! Disease and strife do not have to be a part of your story and/or a continuing part of your story, so make the necessary changes in your habits to write better chapters!!!!
~You should see your physician before starting any exercise or nutrition program. You should have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 35 years old. Please discuss all nutritional changes with your physician or a registered dietician.~

If you just finished participating in the 6 Week Step-By-Step How-To Succeed Challenge:

Step-By-Step How To Succeed In 6 Weeks
Free Workouts All Levels
Week One
Week Two
Week Three
Week Four
Week Five
Week Six

...Then congratulations and I hope you continue on through this Six Week Step It Up Challenge!  If you are on a good even track and want to build some intensity, then this Challenge will be good for you.  It is not going to be as detailed or "step-by-step" as the past six weeks have been, but will be based on the habits developed through that process.  If you are new to all of this, then review the above links.  If you skipped the last Challenge because you felt you were beyond that learning process, but you have not yet reached your goals, then Challenge On.  With Goals in hand and firmly established and your starting weight/measurements established (and before pics), then let's get started on this next six week journey!

Plan, do, and consistency are the foundation we built the past six weeks, so you could attain the goals you have based on being specific and attainable.  So move forward, checking back for helpful tips and support where needed and move on toward your goals day by day for the next six weeks.

If you are doing this, then do it!  All in with no excuses and I'll even help a bit more with that by:

1) Free Monthly Workouts page has the new June workout plus it still has the link for Free Workouts All Levels so that's taken care of unless you want either customized workouts for your particular situation/needs and/or some one-to-one instruction; then,

2) If you e-mail me by Monday, May 27th, your goals as well as your current "before" weight/measurements, then I will e-mail you an additional free workout for you to use the next six weeks for your particular skill level.  If you keep me apprised via e-mail of how you are doing throughout the next six weeks and also send me your final "after" weight/measurements and where you landed regarding reaching your goals by Wednesday, July 3rd, you will be entered to win 3 free, hour long, workout sessions with me in addition to the free consultation/assessment which I provide all clients (that's 4 total sessions with me for free). 

• By sending me your initial e-mail by 5/27, you can have individual e-mail support throughout the next six weeks. 
• By sending me both your initial e-mail by 5/27 and final e-mail info by 7/3, you could win 4 sessions with me which includes a customized to you workout plan.  My e-mail is cagib1@charter.net .  Look forward to hearing from you!

Be Better

Do It Anyway...

GOALS

There are three key reasons to transform large goals into smaller, more realistic goals:

1. Overly general or unrealistic goals demotivate and overwhelm people.
2. Small goals direct energy to manageable actions and tasks.
3. Transforming larger aspirations into a series of smaller goals provides a clearer picture, or roadmap, for success.

You can achieve this by examining past experiences and obstacles and where you presently are and where you would like to go, and then establishing SMART Goals: Specific Measureable Attainable Relevant and Time-bound.

SMART Goals are beneficial because:

1. They provide clarity and direction on a daily basis.
2. They motivate during the process of change.
3. They help reduce relapse and enhance program adherence.

Specific: Goals must be clear and unambiguous, stating specifically what should be accomplished.

Measurable: Goals must be measurable so that you can see whether you are making progress. Examples of measurable goals include performing a given workout two times a week or losing 5 pounds.

Attainable: Goals should be realistically attainable by the individual. The achievement of attaining a goal reinforces commitment to the program and encourages you to continue.

Relevant: Goals must be relevant to the particular interest, needs, and abilities of the individual.

Time-bound: Goals must contain estimated timelines for completion. You should evaluate regularly to monitor progress toward goals.

 

***

Below is an excerpt from The American Council on Exercise's Strategies for Behavior Modification Course:

***

Client–Health Coach Role Play:

Health coach: “Please tell me your health and fitness goals.”

Client: “I’d like to lose weight—about 50 pounds.”

Health coach: “What will be different in your life if you achieve that goal?”

Client: “I want my clothes to fit better and feel like I have more energy.”

Health coach: “And why is this important to you?”

Client: “I just want to feel better. I sometimes get so tired that I have little energy left and snap at my kids and husband at the end of a long day.”

Health coach: “How do you see your weight-loss goal having a connection to this?”

Client: “I don’t know.”

Health coach: “Do your responsibilities at home and work leave you feeling like you have no time for yourself and that you are doing for others all day?”

Client (begins to get emotional):“Now that you mention it, I often think to myself that I just would like some ‘me’ time. And I get down on myself, as I want to set a good example for healthy living to my kids, but I just feel like I can’t get started when I have to keep handling everything that comes my way each day.”

Health coach: “Could it be that you’ve never really progressed in your weight-loss goal because weight loss, in and of itself, isn’t really your most important goal? It seems to me that having some time for yourself so you can give to others without losing yourself and setting a good example for your kids so they grow up with healthy behaviors is very important to you. Does that sound accurate?”

Client: “You know, I’ve never really thought of it that way, but you’re right. I’ve always put my own goals on hold when life gets busy and I just feel so drained inside because I can’t escape the things I do for others.”

Health coach: “Have you considered that by carving out some time for exercise, getting proper rest, and having better nutrition, you might be more efficient and effective in your other roles, while also setting a good example for your kids on how to manage their lives when they become adults? If they see you reacting to the stresses of the day and ignoring your own needs, they might wind up following the same pattern when they are older.”

Client: “Wow. That sure gives me a lot to think about. Fitness has always been something I’ve felt like I was supposed to do, but also felt guilty about taking the time to pursue.”

In this example, the same behaviors that might achieve weight loss are put in the context of the client having some time for herself, becoming more efficient, and setting a good example for her kids. By attaching the goals to the client’s values, they take on new relevance.

 

***

 

Setting GOALS within a timeframe & having them be SMART is the best way to get to where you want to go.....Not having SMART GOALS contributes to failure as much as not planning your meals/workouts.  So get a head start on the next six weeks and get on those G O A L S....

 

 

You Will Succeed Excerpts from Oh, The Places You'll Go by Dr. Seuss

Congratulations! Today is your day. You're off to Great Places! You're off and away!

Out there things can happen and frequently do to people as brainy and footsy as you. And when things start to happen, don't worry. Don't stew. Just go right along. You'll start happening too.

Except when you don't. Because, sometimes, you won't. I'm sorry to say so but, sadly, it's true that Bang-ups and Hang-ups can happen to you. You can get all hung up in a prickle-ly perch. And your gang will fly on. You'll be left in a Lurch.

You'll come down from the Lurch with an unpleasant bump. And the chances are, then, that you'll be in a Slump. And when you're in a Slump, you're not in for much fun. Un-slumping yourself is not easily done.

NO! That's not for you! Somehow you'll escape all that waiting and staying. You'll find the bright places where Boom Bands are playing.

On and on you will hike. And I know you'll hike far and face up to your problems whatever they are.

You'll get mixed up, of course, as you already know. You'll get mixed up with many strange birds as you go. So be sure when you step. Step with care and great tact and remember that Life's a Great Balancing Act. Just never forget to be dexterous and deft. And never mix up your right foot with your left.

And will you succeed? Yes! You will, indeed! (98 and 3/4 percent guaranteed.)

Today is your day! Your mountain is waiting. So...get on your way!

The Whys 'n' Hows of Measuring

For those of you who are getting fit in part for weight loss know that the scale is not the best way to ascertain your results. You can lose a lot of weight on calorie restriction focused diets, but what you are most likely losing is muscle mass. To lose fat and maintain muscle, the scale might take longer to move. It's not that fat weighs less/more than muscle (a pound is a pound), but fat takes up a lot more space than lean muscle mass....so, when you lose fat and increase lean muscle mass, the scale doesn't move a lot but the reduction in inches lost is quite substantial and easily measured. To be consistent and get the most out of your progress assessment, you want to try and use standard sites and procedures. All measurements and weight assessments should be done first thing in the morning after you go to the bathroom, before you eat/drink anything, and with as little to no clothing. If you are doing your weight assessments at a facility other than your home and/or at a different time of day, then it's best to do your assessments at the same time of day and under the same (similar) circumstances (e.g., before lunch every time as opposed to sometimes before, sometimes after). All measurements should be taken while standing upright and relaxed with feet together. All measurements should be made with a flexible yet inelastic tape measure. The tape measure should be placed on the skin surface without compressing the subcutaneous adipose (fat) tissue. Take duplicate measures at each site, and retest if duplicate measurements are not within .25 of an inch. Rotate through measurement sites before retaking measurements at any one site so as to allow time for skin to regain normal texture. When taking your measurements, look in a mirror if necessary, verify that the tape measure is horizontal and even along the measurement site (in other words, if taking the measurement of your hips, the tape measure should come straight around your buttocks and not droop anywhere making an uneven line). You only need to take the measurements of one side of your body (e.g., one bicep, one calf, etc.), but in doing so be sure to take the measurement of your dominant side (e.g., if right handed then of your right bicep, right calf, etc.). You may take measurements at other sites than what is listed below which is more than okay, just try and apply the logic that is presented in the sites listed below to apply to additional measurement sites.

Arm Midway between the shoulder joint and the elbow joint (mid-bicep)
Abdomen At the level of the umbilicus (belly button)
Waist If you desire a separate measurement for your waist other than that of your belly button then: At the narrowest part of the torso above the belly button and below the base of sternum
Buttocks/Hips At the maximal circumference of the buttocks
Upper Thigh At the maximal circumference of the hip/upper thigh, just below the gluteal fold (thickest part of your upper thigh)
Calf At the maximum circumference between the knee and the ankle (thickest part of your calf)

Other forms of measuring your results....How your clothes fit. There will be no mistaking the effectiveness of your fat loss plan if you are losing inches and going down in pant sizes! Don't let a slow moving scale give you a head trip if you are losing pant sizes. Seriously, would you rather weigh less and be in the same pant size or weigh the same and be two sizes smaller?

Another way to see your results is by taking before and after pictures throughout your fat loss journey. A picture can show you places you have trimmed down that you might miss when measuring yourself. The best way to go about this is to wear a swimsuit or shorts and sports bra (for women...no shirt for men) and take a front pic, back pic, and side pic. Take a before picture and then follow up with pics every 6 to 12 weeks until you reach your fat loss goals.

Post Links of Other Helpful Tidbits to Know:
Body Comp v Scale
Greater Muscle Mass = Higher Metabolism
Not Getting Results???
Body Composition
How Much Should You Weigh?
Skinny Or Fit??? You Decide...
Afternoon Bloat?
5 Pounds Of Fat
Scoop On Fat Cells
GOALS
Discerning Good From Bad Fad

6 Week Step-By-Step How-To Succeed Challenge: Week Six

A quick note about the Challenges themselves: These and any other Challenges on this site are for goal setting, habit changing/forming, focus, accountability, time frame.....they are NOT to overwhelm or burden, so do not plan any Challenge(s) with this mindset. Rather than setting your goals on the mountain summit, set it for the base camp right in front of you and then just keep on climbing until you reach the summit. If we take on more than we can realistically do, we set ourselves up for defeat. Also know that neither this site, nor any fitness/nutrition/weight loss Challenge or content on this site has anything to do with how someone should look.....my focus is and will continue to be on helping people be healthy and able to do their daily activities for a long time to come! Disease and strife do not have to be a part of your story and/or a continuing part of your story, so make the necessary changes in your habits to write better chapters!!!!

~You should see your physician before starting any exercise or nutrition program. You should have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 35 years old. Please discuss all nutritional changes with your physician or a registered dietician.~

6 Week Step-By-Step How-To Succeed Challenge:

Step-By-Step How To Succeed In 6 Weeks
Free Workouts All Levels
Week One
Week Two
Week Three
Week Four
Week Five

This Challenge is going to be different than I've done on this site thus far. Every Tuesday, I will post that week's focus for you to continue adding to previous weeks accomplishments for the entire 6 weeks. The Challenge will run from April 9th - May 21st. Following this 6 weeks, I will provide you with another 6 weeks to build on this basic, hopefully life changing 6 weeks. Even though the Challenge specific posts will be on Tuesdays, please check the site daily as I will post building blocks of information throughout the week that will apply to the steps of this Challenge. So, let's get started....

So how is it going?  No joke about the planning...It's both annoying and great at the same time...and the only way to succeed until all of this becomes second nature to you....which it will....I promise...just keep up the habit 'til then!!!  Not perfection--Just Consistency!!!!

Week Six Focus: WHOOO WEEK SIX!!!!  Week Six is here and you are awesome!  Still maybe wobbly minus the training wheels and "creature comforts" of our old habits...but you are so close to this being your new norm!!!!  Continue on with your planning and all of the excellent habits formed these past five weeks.  In addition, continue to get better at planning and doing.  This week we are going to weigh/measure/take pics for our "before stats" to compare to the next six weeks of amazing progress towards your goals!  I will post tomorrow on the how tos on the weigh/measure/pics and the whys for you to do over the next couple of days.  The other item of business in Week Six will be assessing your GOALS for the next six weeks...see Thursdays Post on this ;-)

If you need me, I'm here... cagib1@charter.net ;-)

It's Your Road

http://veryeffectivescripture.blogspot.com/

Overwhelmed?

from my 1/22/12 Post:

Overwhelmed?

If you are breathing and responsible for anything other than showering, sleeping, and eating, you get overwhelmed. Life is complicated and the more obstacles you have the more obstacles you encounter...can be a vicious cycle for sure. Finding balance is key, but as I have said numerous times balance is fleeting and like happiness something you constantly have to appreciate while you have it and strive for when you don't. Balance

Like superpowers, being overwhelmed should be used for good and not bad. Don't let your anxiety and stress cause you to forfeit your goals by giving up on them. Just because things seem impossible doesn't mean they are .... just means it's time to sit down and examine what is or isn't working and regroup. My personal experience is that if I am overwhelmed, anxious, and feeling like I should just surrender it's likely because I have let my boundaries be violated either by me or others in my life. The best thing at that point is for me to sit quietly by myself and honestly assess what my situation is and how to go about fixing it (not quitting it). There are good reasons to jump ship on something, but make sure you are doing them for the right reasons and not because you are stressed and it's just easier to bail than reflect and move forward. Two excellent books that have helped me tremendously are "Boundaries: When to Say Yes, How to Say No to Take Control of Your Life" by Henry Cloud and John Townsend & "Codependent No More" by Melody Beattie

"We must not, in trying to think about how we can make a big difference, ignore the small daily differences we can make which, over time, add up to big differences that we often cannot foresee." ~Marian Wright Edelman

"The highest reward for a person's toil is not what they get for it, but what they become by it." ~John Ruskin

Need More Inspiration?  Be sure to check out all such Posts and PINS:  Inspiration & Encouragement

Stress Hormone Response

from Oxygen February 2013 issue:

60 percent of muscle strength regained by study participants with the lowest stress levels, one hour following a leg workout using heavy weights.  By contrast, those with the highest stress levels only regained 38 percent of their strength in the same amount of time.  Researchers speculate this is most likely because stress hormones impair the body's response to post-exercise inflammation.

Healthy Foods

6 Week Step-By-Step How-To Succeed Challenge: Week Five

A quick note about the Challenges themselves: These and any other Challenges on this site are for goal setting, habit changing/forming, focus, accountability, time frame.....they are NOT to overwhelm or burden, so do not plan any Challenge(s) with this mindset. Rather than setting your goals on the mountain summit, set it for the base camp right in front of you and then just keep on climbing until you reach the summit. If we take on more than we can realistically do, we set ourselves up for defeat. Also know that neither this site, nor any fitness/nutrition/weight loss Challenge or content on this site has anything to do with how someone should look.....my focus is and will continue to be on helping people be healthy and able to do their daily activities for a long time to come! Disease and strife do not have to be a part of your story and/or a continuing part of your story, so make the necessary changes in your habits to write better chapters!!!!

~You should see your physician before starting any exercise or nutrition program. You should have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 35 years old. Please discuss all nutritional changes with your physician or a registered dietician.~

6 Week Step-By-Step How-To Succeed Challenge:

Step-By-Step How To Succeed In 6 Weeks
Free Workouts All Levels
Week One
Week Two
Week Three
Week Four

This Challenge is going to be different than I've done on this site thus far. Every Tuesday, I will post that week's focus for you to continue adding to previous weeks accomplishments for the entire 6 weeks. The Challenge will run from April 9th - May 21st. Following this 6 weeks, I will provide you with another 6 weeks to build on this basic, hopefully life changing 6 weeks. Even though the Challenge specific posts will be on Tuesdays, please check the site daily as I will post building blocks of information throughout the week that will apply to the steps of this Challenge. So, let's get started....

So how is it going?  Hitting nutritional targets is difficult when you are not planning as I'm sure you found to be the case last week.  Also, not planning your workouts in advance is a sure fire way to not get them done as life has a way of pushing all of our best intentions to the side to collect dust (as it were).  No worries, we are going to solve those problems in Week Five ;-)  And Remember:  Achieving your fitness (and/or fat loss) goals is not the end...the only end to this journey is the grave....slow, steady, consistent...enjoy your time with each and every step because even the missteps are golden opportunities for growth and improvement!

Week Five Focus: Starting today (or tomorrow) we are going to apply all of the "fact finding" and awareness from the prior four weeks and plan, plan, plan in advance meals and workouts.  "If you fail to plan, you plan to fail" indeed!  Whether you are planning the morning of or a day or two in advance, planning your meals is the only way to avoid pitfalls.  If you plan in advance you can maneuver the day to fit your nutritional targets.  By knowing what you are going to eat before it is time to eat, you 1) better assure that you will eat every 3-4 hours; 2) not think about food all day long and then start the craving crank; 3) have to guess or overthink and then just eat "whatever" because you don't have time to bother with the better choices in the time crunch of your day. 

We are also going to plan our workouts.  This week decide in advance which days and at what time you will be doing your workouts (three times a week with at least a day rest in between workouts) and your stretching.  Go ahead and decide what workouts you are going to be doing and where you are going to be doing them....AND THEN DO THEM!!!  Schedule this time for you just as you would an appointment with your doctor!  You wouldn't be late to a doctor's appointment or just not show up so consider this just as important because in fact it is even more important to insuring less necessary doctor's visits!  Next week is going to be about before pics/measurements and GOAL setting for the next six weeks so keep up all your great habits this week!!!

1. Aside from planning and doing your workouts three times this week and your stretching 5-6 times this week....Be sure and stay NEAT each and every day!
2. Plan it all, your meals, snacks, timing, PIs, etc.  Hit your nutritional targets by planning your day in advance..... Don't lose sight of those great foundational habits we formed and keep on eating breakfast, not skipping meals, drinking water, eating 8-10 serving of fruits/veggies, etc. We are building on that foundation not abandoning it!!!! 

If you need me, I'm here... cagib1@charter.net ;-)

Meant For Daily Intake

II Timothy 2:15 Study to shew thyself approved unto God, a workman that needeth not be ashamed, rightly dividing the word of truth.

http://veryeffectivescripture.blogspot.com/

Discerning Good From Bad Fad

It is no small wonder that anyone succeeds at actual balance, healthful living, functional fitness, fat loss, etc.  Bookstores are filled to the brim, shelves upon shelves, of contradicting information.  And not just there, but magazines, television, internet...all filled with fads and fabulously tantalizing quick fixes.  Regardless of what the latest Hollywood hottie does or the "next best" 30 days to all your dreams coming true trend is, being fit and healthy is a day in/day out lifestyle.  There is no one-size-fits all program and there are no quick fixes that actually work (short or long-term)!  Not all bodies are the same and neither does any one program work for all people.  Success is dependent upon consistency regardless of what you are doing.  Consistently eating well, consistently moving and stretching your body, consistently sleeping well, and consistently putting you on the list of to-dos=SUCCESS!  That's it...simple, consistency.  We are not talking about penalizing yourself from parties, family fun, food depravation or punishing workouts.  We are not talking about excuses for hormones, prescriptions, or age because none of those have anything to do with getting fit and healthy the correct way.--Sure they hinder you if you go the "fad" route, but not if you are consistently feeding your body supportively and moving functionally.  You can get fit and healthy at any age and every age regardless!!!  We are not talking about investing tons of time or money as getting fit and healthy does not require either of those!  Video: Shocking Before and After Transformation Photos In 5 Hours

The benefit of a certified personal trainer is that they can assess you and determine what possible impingement(s) and what functional movement patterns need to be corrected and can CUSTOMIZE a workout program for you, the individual.  Not everyone can afford a personal trainer and that is why I provide the information I do on this site...it is the next best thing to meeting with me one-on-one...and it's free. 

Keys to discerning the good information and a good program (and trainer) from a bad fad:

• Always go with a personal trainer who has a certification from a nationally accredited agency.  The top four NCCA certified personal trainer certifications are:  American Council on Exercise (ACE), American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA), and National Academy of Sports Medicine (NASM).  I am certified through ACE and will additionally be certified through ACSM in 2014.  There are numerous "trainers" out there who did not study or "test out" through a NCCA approved agency but paid some money online and received a piece of paper "certifying" them to train folks.  The harm here is the lack of education on the body (physiology and kinesiology) and programming.  Beyond that, make sure they keep up with continuing education to know the latest research and breakthroughs.  Make sure the information you read and/or the trainer you utilize is properly educated.  Knowledge is power, but bad information is truly harmful!
• If a program is offering up "quick fixes" and fad solutions, then skip it and find something that is sound and balanced.  If it sounds too good to be true, it probably is.
• A good program should educate you on the facts of weight/resistance training so that you know muscle equals metabolism and has nothing to do with gender.  Weight/resistance training isn't just for bodybuilding men...Women are not going to bulk up just because they utilize dumbbells and kettlebells larger than 10 lbs. -- they will however lose their fat and trim to that size they want to maintain!  If a program is taking up a ton of time with workouts making you feel that rest is for the weak, then it is a lie and you'd be better finding a program that helps you build your muscle, protect your joints, and rest your body in a balanced doable way!!!
• A good program should educate you on the facts of nutrition and supportive eating--Eat often and for your body!  It should not recommend no fat foods, no carbs, no to low protein, low calorie, liquid only fasts, hunger is your friend, timing fasts, etc., fad garbage!
• If a program touts that it has to be expensive to work then walk far away!  Neither fitness nor nutrition nor workouts or trainers or programs need to be costly to be effective...in fact quite the opposite is true!

 You don't just clean your house once in a lifetime and it always stays clean!  Being fit and healthy is not a once and done process!!!

Workout Recovery Needs

Workout Recovery: Almost as important as exercising effectively and with good form, is how you support your body/muscles post workout. Consuming adequate amounts of carbohydrates and protein before and after a training session is important for optimizing muscle recovery. Consumption of protein immediately post-exercise helps in the repair and synthesis of muscle proteins and helps to preserve lean muscle mass and assure that the majority of weight loss comes from fat and not muscle. Consuming rapidly absorbed proteins such as whey protein with easily absorbed (high glycemic) carbohydrates 20-30 minutes after a high intensity workout followed by eating a balanced 1/3 protein and 2/3 complex carbs (produce/whole grains) about an hour later is when your muscles/body are most prime for utilization. The American Dietetic Association recommends that carbohydrate intake be at 1.5 g/kg of body weight (convert lbs to kg by dividing by 2.2) in the first 30 minutes post exercise and then every 2 to 4 to 6 hours thereafter as this is the time when the muscles are best able to replenish energy stores. It takes about 24 hours to fully restore muscle glycogen (stored carbs), assuming that the appropriate post-workout nutrients are consumed and that nutrition goals for supportive eating are met. This eating a combination of carbohydrate and protein in the post-workout meal(s) has been shown to enhance glycogen replenishment and may also improve muscle tissue repair. With proper recovery and supportive eating you are able to increase the intensity of your workouts but perceive training as easier since your muscle glycogen will be able to be maintained throughout your workouts.

Recovery Protein Shakes: An easily absorbed protein you can do 20-30 minutes post workout is a protein shake. Okay, so what's in a protein recovery shake? With whey and casein proteins being the most popular, how do you know what options are the best choice for your muscle recovery? Following is an excerpt from the American Council on Exercise Personal Trainer Manual explaining just that.

"Whey, the liquid remaining after milk has been curdled and strained, is a high quality protein that contains all of the essential amino acids. There are three varieties of whey--whey protein powder, whey protein concentrate, and whey protein isolate--all of which provide high levels of the essential and branched-chain amino acids (BCAAs), vitamins, and minerals. Whey powder is 11 to 15% protein and is used as an additive in many food products. Whey concentrate is 25 to 89% protein, while whey isolate is 90+% protein; both forms are commonly used in supplements. Notably, while the isolate is nearly pure whey, the proteins can become denatured during the manufacturing process, decreasing the supplements' usefulness. Unlike the other whey forms, the isolate is lactose-free (Hoffman & Falvo, 2004). Studies of whey protein have found that whey offers numerous health benefits, including increased muscular strength (when combined with resistance training) and bone growth (Hayes & Cribb, 2008).

Casein, the source of the white color of milk, accounts for 70 to 80% of milk protein. Casein exists in what is known as a micelle, a compound similar to a soap sud that has a water-averse inside and water-loving outside. This property allows the protein to provide a sustained slow release of amino acids into the bloodstream, sometimes lasting for hours. Some studies suggest that combined supplementation with casein and whey offers the greatest muscular strength improvements following a 10-week intensive resistance-training program (Kerksick et al., 2006)."

Nutritional Targets

I am saving the whole "Measurements" of where you are and where you want to go for later in this process for a very good reason...it freaks folks out!  I even hate to bring up the scale in Week Four of this process because it is discouraging.  Keep this in mind this week....the scale is not the best reference for how well you are doing (more on this very, very soon I promise), but it is one of the only ways to determine how much you should be eating.  For purposes of determining your caloric needs, please step on your scale (DON'T FREAK) and then use that number for the below computations for determining your Nutritional Targets.  Now breathe and read on.....even the links (even though it seems like a lot of homework, trust me that it'll be worth it)....If you  need help with the math... cagib1@charter.net ;-)

Eating supportively is key to gaining muscle strength, maintaining good health, and fat/weight loss. It is easy to get lost in all of the fad and misinformation available. First know that the information contained on this blog is not medical advice and is not intended to replace the advice or attention of health-care professionals. I am not a registered dietician. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. That said there are some pretty basic and easy things you can do to make sure that you are maximizing your workout efforts and supporting your muscles. 

Basic Habits: Eating 20-30 grams of protein within an hour of waking up in the morning is an excellent way to kick start your metabolism. Another metabolic booster and support is to eat your largest meals earlier in the day starting with breakfast. Eating every 3-4 hours throughout the day keeps your metabolic rate stabilized and burning fat. Ideally each meal should be 15 grams or more of protein and make up 1/3 of your meal with the remaining 2/3 made up of produce and whole grains. Aiming to eat between 8-10 servings of Fruits/Vegetables daily is another great way to stay on track with your nutrition and support your active body. Staying propery hydrated daily is also key to supporting your fitness and weight loss goals (reference below section on hydration). Produce Serving Sizes & Produce Stickers
If you are aiming to reach fat loss goals, then you must eat mindfully. Part of mindful eating is not being distracted while you are eating (e.g., television) as well as tracking what you are eating (reference below section on tracking foods). Eating clean and planning your indulgences is another key factor...if you try to eat clean (whole foods rather than processed foods, limited sugar and white flour, etc.) about 90% of the time and limit your personal indulgences (PIs) to 3-4 times a week, you will be set for optimum supportive and fat burning mindful eating. Keep in mind that bites, licks, and tastes (BLTs) of foods throughout the day count towards your caloric intake and need to be tracked, or better yet avoided all together. Planning your indulgences is better than "winging" it as you will end up eating far more PIs throughout a week if you do not plan them in advance. Also check out these Post Links: The Importance Of Journaling & Weekends & Pre Splurge & Tricks & Tips & Alcoholic Beverages

Know that optimum fat loss and weight management is 75% what you eat. You cannot workout and eat whatever you want and expect ideal results. You cannot eat strictly and not workout and expect a fit body. You need both working together to give you ideal results and a healthy, fit body. Clean It Up x 5
Other Post Links regarding Protein: Vegetarian Protein Complementarity & Other Protein Sources & Yes More On Protein & Lean On Protein
Nutritional Targets: So what are these targets? Well, it can be different depending on who you ask. Let's start with some basics: Protein contains 4 calories per gram and it is recommended that approximately 10-35% of your daily calories come from protein. Carbohydrates also contain 4 calories per gram and comes from fruits, vegetables, and whole grains, and it is recommended that approximately 45-65% of your daily calories come from carbohydrates. Fats contain 9 calories per gram and it is recommended that approximately 20-35% of your daily calories come from fat (less than 10% from saturated fats and the majority from polyunsaturated and monounsaturated fats). Meeting Energy Needs

The next piece of the puzzle is determining your specific resting metabolic rate (RMR) which represents the number of calories it takes to fuel your body (ventilation, blood circulation, temperature regulation, digestion, etc.). The Mifflin-St. Jeor equation is the most accurate estimation of RMR and is outlined below. Some info you need to know to complete the formula are your weight in kilograms (1kg=2.2 lbs and you can easily convert by dividing pounds by 2.2), your height in centimeters (1 inch=2.54 cm and you can easily convert by multiplying inches by 2.54).

For men: RMR = 9.99 x wt(kg) + 6.25 x ht(cm) - 4.92 x age(yrs) + 5
For women: RMR = 9.99 x wt(kg) + 6.25 x ht(cm) - 4.92 x age(yrs) - 161

The RMR value derived from the predication equation is then multiplied by the appropriate activity correction factor below to determine your total daily energy expenditure (TDEE). Note that this equation is more accurate for obese than non-obese individuals.

*Sedentary (little or no exercise): 1.200
*Lightly active (light exercise/sports one to three days per week): 1.375
*Moderately active (moderate exercise/sports six to seven days per week): 1.550 (if you workout with me this is the calculator you would use) (Workout Calories)
*Very active (hard exercise/sports six to seven days per week): 1.725
*Extra active (very hard exercise/sports and physical job): 1.900

Example:
For a moderately active 38 year old 140 lb 5'6" female then;
weight in kg = 64 (140/2.2)
height in cm = 168 (66 x 2.54)
RMR = 1,341 ((9.99 x 64) + (6.25 x 168) - (4.92 x 38) - 161)
TDEE = 2,079 (1,341 x 1.550)

The Dietary Guidelines recommend that those trying to lose weight aim for a 500 calorie deficit per day, achieved through decreased calorie intake and/or increased physical activity. Even for fat loss you would take the above derived number and decrease it by 500 for your total daily caloric total. From there you can break out the particular nutritional targets: protein, carbohydrates, and fat based on the previously provided information.

Example:
If your TDEE is 2,079 then your total daily caloric intake should be 1,579 (2,079 - 500) then;
Protein would be 474 calories and 118 grams (1,579 x 30% / 4)
Carbohydrates would be 711 calories and 178 grams (1,579 x 45% / 4)
Fats would be 395 calories and 44 grams (1,579 x 25% / 9)

Be sure to reevaluate your nutritional targets about every 5 to 10 pounds lost.