Fit.Farho.net Fitness Blog

Lose Weight by E-Mail

2009-11-16T20:11:00.000+01:00

You might drop more preholiday diet pounds if you tap into this simple technology: e-mail.

Yep, in a study, dieters who got a little love, support, and motivation through e-mails dropped more weight than the dieters who hadn't received cyber support.

Read more about Pound-Shedding E-Support at RealAge.com

As Waistlines Widen, Brains Shrink

2009-08-26T13:34:00.003+01:00

TUESDAY, Aug. 25 (HealthDay News) -- For every excess pound piled on the body, the brain gets a little bit smaller.

That's the message from new research that found that elderly individuals who were obese or overweight had significantly less brain tissue than individuals of normal weight.

Help to quit smoking!

2009-07-16T09:46:00.002+01:00

by Denise Austin
Boosting your fruit and vegetable intake right away may actually help you quit smoking! An interesting study from Duke University found that fruits, vegetables, dairy foods, and non-caffeinated drinks like water and juice made cigarettes taste worse to smokers, while caffeine, alcohol, and meat tended to make them taste better. So eating plenty of fruits and veggies and drinking lots of water may help you in your efforts to quit.

Don't wait for tomorrow to stop smoking. Quit right now - I know you can do it! It will be worth it, I promise!

More posts by Denise Austin
and books and DVDs by Denise Austin

Commonly Craved Foods

2009-05-16T00:51:00.002+01:00

Potato Chips

Commonly Craved Foods in the United States

Got a Craving? Forget Moderation!

2009-05-15T17:06:00.005+01:00

Chocolate

Just a tiny taste of a treat and you’ll be able to put the craving out of your head for good, right?

Nope. Leave the ice cream carton in the freezer. Put the bag of mini chocolates down. Don’t even look at them. In a study, just one taste of a treat triggered more indulgences a mere 25 minutes later.

Read more at RealAge.com

Chew More, Weigh Less?

2009-05-14T16:49:00.003+01:00

Smoked almonds

Next time you grab a handful of nuts to snack on, count to 40.

A recent study revealed that when people ate a small serving of almonds, 40 chews quelled hunger better than 10 or even 25 crunches of the same amount of nuts.

Read more at RealAge.com

The Sugar That Staves Off Hunger

2009-05-07T04:18:00.003+01:00

Grain products: rich sources of complex and simple carbohydrates

Sugar is sugar, right? Maybe not. Turns out that there is one type of sweetener that helps fill you up, while another leaves you craving more.

The two sugars in question: glucose and fructose. Glucose appears to quell hunger, and fructose seems to ramp it up.

The sugars may affect your appetite differently because of the unique ways in which they affect malonyl-CoA, an important appetite-suppressing molecule in the brain.

Most dietary carbohydrates contain glucose. Foods high in carbohydrates include breads, pastas, beans, potatoes, bran, rice and cereals. The primary food sources of fructose are fruits, vegetables, and honey.

Read more at Realage.com

Put Your Thirst First!

2009-05-06T16:56:00.002+01:00

by Denise Austin
Who doesn't love sugary drinks? I definitely do! Soft drinks, sweetened coffee drinks, and some fruit juices might not seem like much when you're drinking them, but they can add hundreds of calories to your diet — and your waistline! The diet versions are a little better, but only a little. They're still crammed with sodium and chemicals. Their sweet taste can even trigger cravings for other sweets!
Remember that you can have a can of soda or your favorite latte! Just be sure to consider these drinks as treats and not an everyday part of your eating plan. To quench your thirst, try herbal tea, seltzer flavored with lemon or lime, or the most sensible drink of all — refreshing water!

Eat Right!

2009-04-29T16:53:00.003+01:00

by Denise Austin

Best Bets for Healthy Snacking
Snacking is not a dirty word for dieters if you're careful about what you reach for! I can think of loads of nutritious, low-calorie foods that can help you feel full and boost your energy without ruining your day. Stick to a sensible serving size and you're good to go! Here are some ideas to get you snacking healthy!

Cut up veggies with hummus
Sliced fruit with nonfat Greek yogurt
A few almonds or walnuts
Low-fat cottage cheese
Air-popped popcorn
Hard-boiled eggs
String cheese
Baked tortilla chips with salsa
Homemade smoothies or fruit shakes

Try a few of these snacks this week, and a few more next week. Constantly switch things up so that you don't get bored — and you'll be all set to handle your next snack attack!

Try the Camera-Phone Diet

2009-04-29T01:52:00.004+01:00

Could your camera phone help you lose weight? One study seems to suggest so.

When people in a small study snapped a picture of everything they ate for 1 week, something interesting happened. They took better stock of their meals -- and ate less or ate more healthfully because of it.

Read more at Realage.com

Don’t Burn Healthy Cooking Oils!

2009-04-14T04:46:00.004+01:00

Olive, canola, peanut, sesame, grapeseed . . . these five heart-smart plant oils have one terrific thing in common: They’re rich in monounsaturated and/or polyunsaturated fats, which have cholesterol-lowering benefits. But overheat them and those healthy perks may go up in smoke. Cooking at high enough temperatures to set off smoke means the oil’s breaking down, losing nutrients, and releasing potentially carcinogenic free radicals. And when oil hits its “smoking point,” food cooked in it tastes off. But that doesn’t mean you shouldn’t cook with these healthful oils. Just pick and choose what you use.

Read more at RealAge Food bites

Quick Easy Blood Sugar Workout

2009-03-20T14:59:00.004+01:00

Turns out short and sweet could be a good strategy when it comes to reducing your risk of blood sugar problems like diabetes.

If we're talking about exercise, that is. Men in a small study who added short, intense bursts of activity to mini workouts seemed better able to metabolize sugars.

Read more at RealAge.com

Triceps Dips Update

2008-12-25T22:51:00.003+01:00

I really enjoyed my short two week dips challenge. It was very profitable. My initial test to see my maximum, before starting on September 16, 2008, was 12 triceps dips. After two weeks of training, I was able to do 30 consecutive triceps dips. Since finishing my two week program on September 26, 2008, I still am able to do 30 consecutive triceps dips. That seems pretty good after three months. I enjoy them so much that I try to do a test every Monday afternoon.

BODYPUMP Group Fitness Program - Les Mills Global

2008-10-10T14:17:00.006+02:00

BODYPUMP™ is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. Great music, awesome instructors and your choice of weight inspire you to get the results you came for – and fast!

Benefits:
Burn up to 600 calories per class for fat loss
Improve your strength
Improve your general fitness
Shape and tone your muscles
Improve your bone density (helps ward off osteoporosis)
Gives you a sense of achievement

read more | digg story

Coming Soon to a Restaurant Near You: Calories on the Menu

2008-10-09T14:17:00.003+02:00

Fasten your belt buckles. With Gov. Arnold Schwarzenegger’s putting the ink on landmark legislation, California’s chain restaurants menus will soon join New York City in providing patrons all the calories, grams of fat, carbohydrates and other nutritional information they’d never want you to know about.

On Sept. 30, 2008, California became the first state nationwide to require chain restaurants with more than 15 outlets to post calorie counts for each item on their menus and menu boards. In January, New York City became the first American city to pass a law requiring full disclosure of calories on restaurant menus.

This American Council on Exercise page also includes a list of foods to eat rather than similar high calorie and fat options. Many are more than 200 calories less.

read more | digg story

Read related bloggeries (Fit.Farho.net posts) at the following Labels

New federal exercise guidelines include strength training

2008-10-07T23:54:00.002+02:00

At a block party at the Henry R. Benavidez Community Center in Las Cruces, N.M., Erika Lopez and her daughter Brianna, 7, do push-ups after tossing dice that tells how many and what exercise to do. More Americans need to incorporate strength training through push-ups, weightlifting or resistance bands, the government recommends.
By Norm Dettlaff, Las Cruces Sun-News, AP

The US government raised the bar for physical activity levels today and nobody's exempt, not even kids or older adults — everybody needs to get moving. The new Physical Activity Guidelines for Americans, released by the U.S. Department of Health and Human Services, are the most comprehensive federal recommendations ever and the new gold standard.

Read the guidelines and federal toolkit

read more | digg story

Can you really have younger-looking skin? - Health - MSNBC

2008-09-30T14:06:00.003+02:00

Hundreds of products claim to have “anti-aging” benefits or “wrinkle eraser” attributes. But do they work? Is there a magic potion? Can you turn back the clock and reduce the signs of aging? The answer is no, but Dr. Berson says that some of these products can help your skin look better.Three essential anti-aging products: Sunblock, Moisturizer, and Antioxidant cream.

I, Mike, would also add that to have healthy skin you need to eat good food sources of Vitamin A: carrots, sweet potatoes, apricots, spinach, broccoli, collard greens, and milk. Sue and I eat spinach every day. I drink at least three glasses of milk a day.

read more | digg story

Triceps Dips Week 2 Day 3

2008-09-26T20:46:00.003+02:00

I'm not as sore as I was before my Wed. workout. Starting to think I'm getting to the end of the return on investment of this triceps dips program. Thinking hard about changing to another muscle group on Monday. I am also evaluating the issue of having to buy all new shirts. I think if I lay off these push ups and triceps dips, I might not have to buy new shirts. It is very hard to find affordable quality shirts here in Abidjan, Cote d'Ivoire.

I like this demonstration of the chair method of triceps dips. Not everyone has a swimming pool that can be used year round. If you click on the photo, you will go to a page with a gif image that shows how to do chair dips. She displays an easy method, using a little help from the legs. It might be better for a person who is overweight or new to weight resistance training.

Today, I was able to do the following sets with a 90 second rest between each set: 15, 15, 15, 15, 30 = 90 triceps dips in about 13 minutes.

The Power of Sunlight By Stormie Omartian

2008-09-26T12:02:00.004+02:00

Over the last few decades we have increasingly left natural light and fresh air out of our lives. Man now constructs buildings with no windows at all. Already many of our schools have classrooms with no windows and our children are studying in artificial light and artificial ventilation.

SUNLIGHT IS MEDICINE
Sunlight is a powerful healer, tonic, germ killer, remedial agent, and relaxer, especially when it is used in conjunction with the other seven steps. When you spend time in the fresh air and sunlight, your body drinks in their life-giving elements. Scientists are now discovering a great connection between light and health. They have found that natural light has a very significant effect on our immune system. Light is already being used for treating various diseases of the blood and skin, and for curing certain kinds of depression and nervous disorders.

read more | digg story

Triceps Dips Week 2 Day 2

2008-09-24T20:00:00.002+02:00

I'm really feeling this triceps workout. It is definitely working my body in new ways. I can feel the changes in muscles in all of my back, from my bottom to my neck. It is also working my pectorals. I can't explain why this is so, but I feel it for sure.

I am still doing my triceps dips at the corner of our pool, with nearly total body weight. Graphic on the right displays the chair method for doing triceps dips. Click the photo to see a full motion video and tips for doing chair triceps dips correctly.

Today, I was able to do the following sets with a 90 second rest between each set: 15, 15, 15, 15, 26 = 86 triceps dips in about 13 minutes.

The Miraculous Disease-Fighting Fruit: Apples

2008-09-23T23:07:00.002+02:00

The emerging data on apples is impressive and should have a profound impact on making healthy eating choices. Apples are packed with powerful phytonutrients that can support the body’s healing and disease-fighting ability.What are the benefits of the ordinary apple? According to research, apples may have beneficial effects for diabetes, heart disease, high cholesterol, and asthma.

read more | digg story

Triceps Dips Week 2 Day 1

2008-09-22T23:56:00.003+02:00

It is fun to continue this triceps dips program. Today, I decided to extend my rest period between sets to 90 seconds. My sets today were 15, 15, 15, 15, 20 = 80 total dips.

Once again I was able to significantly increase my quantity of dips. The first 4 sets reflected an increase in 50%, from 10 to 15 repetitions each set last week. My maximum repetitions to failure was the same as last time. The total number of dips was 33% more repetitions than my last work out.

These are really major increases in strength and endurance over such a short period of only 4 workouts. I wonder if it might be better to quit the program before the goal of six weeks. Then cycle into another program. The level of productivity drops off in the later weeks. The ACE training manual advises changing your workout routine every 2 to 6 weeks.

Triceps Dips Week 1 Day 3

2008-09-21T00:50:00.004+02:00

It's been two days since my last triceps dips workout. Yesterday, it was too cool and wet to get into the pool. Today was beautiful.

Warmed up my muscles first, doing 10 minutes of water aerobics, using our air filled water dumbbells. That got the blood flowing.

I then did the following sets: 10, 10, 10, 10, 20 = 60 total triceps dips at the corner of our apartment's pool. The 5th set was, as usual, up to failure. It is really encouraging to already be able to do 20 consecutive triceps dips after only 3 workouts. That amounts to more than 66% increase in my ability to do consecutive triceps dips.

What makes it even more encouraging is that I did the 5 sets and total of 60 dips in less than 7 minutes. When I did my initial test to see my maximum ability, I only did water aerobics warm up. So to do 20 consecutive triceps dips after only 60 seconds rest from doing the previous 4 sets is really exciting to me.

You can also experience great strength gains. There is nothing special about my physical ability. I'm just a 52 year old guy playing around in the pool. Just make a commitment to do a 2-6 week program! It will give you a lot more strength.

You don't have to do your triceps dips in a pool. You can also do them on a chair. Put your hands on the seat of a stable chair, with your feet on the floor out in front of you. These will be much easier than my pool corner triceps dips.

Triceps Dips Week 1 Day 2

2008-09-18T23:36:00.003+02:00

Arnold Schwarzenegger - triceps
Originally uploaded by d_vdm

Had another great workout yesterday. Did it in the evening after work, in our pool. My sets were as follows: 10, 10, 10, 10, 15 = 55 total triceps dips. Pretty encouraging to be already making good gains over my initial max test of 12 dips. Amazing to me that I was able to do 3 more than the 1st test, after already doing 40 dips, with only a 60 second rest between sets.

I spend my rest time doing water aerobics with air barbells. So I keep moving for an active recovery. Seems to work OK.

I'm noticing some good workout burn the day after. Like push ups, triceps dips also work many other muscles. I can feel the ache in my back, shoulders and pectorals. I think it was a good choice after my six weeks of push ups.

Triceps Dips Week 1 Day 1

2008-09-16T20:55:00.004+02:00

Arnold Schwarzenegger - triceps dips
Originally uploaded by d_vdm

I'm doing dips now when I swim, on Monday, Wednesday and Friday. I do them at the corner of our apartment's pool. I face the corner and go down to 90 degrees at my elbows. My score was 12 dips for my initial test.

I'll have to get our scale outside to see what the total weight is on my hands. It won't be my full weight, because my legs are in the water. However, I'm sure it will be more than my push up weight of 100 lbs.

I'm thinking that I will follow the 100 pushups workout program. I forgot to look at it before I got in the pool today, so I just made up the first workout. I did 5 sets of 10 each. It felt like a good challenge. I'll take a look at the pushup paper before I do it next time.