Butts 'n Guts

Enjoy Your Golden Years!

Our friends over at The Washington Post discuss just how some women in the small town of Cahors, France are able to not only live a longer life, but also one that is rather enjoyable as well.

Even though France may be known for it's calorie rich cuisine, fine breads, and cheese, women in the country personally promote moderation when it comes to food.

The should know. Only Japanese women live longer.

And so it goes for the rest of us. We can indeed take an important lesson from these French women. Portion sizes are what kills our diets and our fitness dreams.

Correct portion sizes are so important in fact that they can mean the difference between ten to fifteen pounds lost or gained per year.

If these trends are kept over the course of a couple of years, and weight is added, you can ultimately see how your goals can become easily derailed. 

Workout Pride

When your workout is all said and done, congratulate yourself! I unfortunately find that too many people today are way too hard on themselves. They incorrectly think that they should see immediate results from their efforts.

Yes, it's only natural that you desire those results. After all, you are sweating and panting and what's with all that painful burning in your muscles! But I preach patience.

I understand that today's society demands instant results. We see that special product in the store window when we are browsing the mall. You want it now. So you go in the store, swipe the plastic, and wala, now it's yours. I see people who approach fitness in the same manner, and sadly they are setting themself up for ultimate failure.

I always remind them that it didn't take a night, or a few weeks, or even a few months to get to where they are now. Similarly, it won't take a shorter amount of time to correct the issue.

Knowing this simple advice and following this it the letter will save you countless hours of worry and heartache going forward.

I worked with a woman once who was so upset at herself she actually broke down on me, in the middle of her workout, and began to cry. My heart goes out to her and others who may find themself in a similar situation.

Once she splashed some water on her face, and took a few (a lot) deep breaths, I sat her down and questioned her belief in all of this "fitness stuff".

I asked her what her expectations were and how committed she was to exercise. I wanted to know how fast she was realistically expecting to see some noticeable results.

Through a few more deep breaths, she said she was looking for faster results because she was doing more.

Coming in every day of the week to exercise it didn't really matter if it was with me or not. She aggressively climbed on the elliptical machines, and treadmills, used the various circuits that we offered, took multiple fitness classes, and even did additional workouts at home when she couldn't come into the gym on a particular day. There was absolutely no questioning her commitment!

While her heart was in the right spot, (I couldn't fault her for trying) her realistic expectations were what was eating at her. She thought that the harder she pushed and the more calories she burned, the faster she would see results, and the inches would disappear.

This is not always the case, as the body dislikes change and could really care less if you are looking to lose weight.

Instead of focusing on the negatives, think of the positives and think for the long-term. Think of all the good your exercise does that you cannot physically see. Your heart thanks you doesn't it? And your cholesterol, and blood pressure are equally appreciative.

You need to approach fitness as a never ending trip. There is always something that you could work on or work on to make even better.

But the main thing that I believe slows a lot of people down (even makes some give up totally) is a lack of focus and a short range goal. Look at where you are now and where you would like to be. Determine what it is going to take to get there and realistically think of how long it may take.

The important thing to remember here is not to become discouraged. If your goal is to lose 30 pounds, and you can work out only two days per week, don't think you are going to lose that weight in two weeks.

Keep your eye on the prize, as they say in the sports world, and make sure that you keep that drive alive by providing yourself with mini-goals and rewards along the way.

If you know this information and follow it consistently, rest assured you are light years ahead of nearly 95 percent of your exercise counterparts.

Diabetes Prevention

Type two diabetes affects nearly a quarter of a billion people worldwide! Twenty-one million of those individuals are Americans.

What's more is that the number of Americans that already suffer is supposed to double come the year 2050.

If these numbers seem daunting, don't let them affect you. Easier said then done right?

Actually, by making some small but significant changes in your lifestyle, starting today, you can actually help yourself from becoming a statistic in the future. I know it's cliche but in this case what you sow is certainly what you reap!

Preventing diabetes starts with losing some weight. You've probably heard this one before perhaps not how well it really works.

It's astonishing but one study mentions that adults who lost five to ten percent of their initial body weight decreased their chances of developing diabetes by almost sixty percent within a three year period.

On a similar note, physical activity is also considered a great preventative measure. Sure it may help you lose some weight, but there are many other helpful (unseen) factors such as lowing your blood sugar and strengthening your bones and joints.

By starting with a healthy walk each morning you are ensuring that you start the day off smart. Check with your doctor to make sure you have their permission too!

A great resource for further diabetes prevention strategies would be the American Diabetes Association. It's is filled with great resources that you can use daily. 

How to Live (Healthier) Longer

Could you live to be 100? How about beyond? These are bold questions no doubt! But really think about it for a moment. Think about all the extra time you'd have with family and friends. Think about all of the places you might be able to visit with those extra years in place. Or how about trying new things. There are always new and exciting inventions or products coming out each year that you would have not otherwise been around to see or use.

Yet, having all of these great ideas in mind, I have never personally spoken with someone who would care for such a long life, if good health wasn't attached.

It seems that good health is a pre-requisite. And with good reason! What you do now in regards to nutrition and exercise play the crucial role in how your body functions later in life. Everything has a consequence.

Doctor Thomas Perls M.D., M.P.H. has a way on how you might be able to calculate your own healthy life expectancy. His website is full of great information that you can use immediately to determine if you are on the right track.

In fact, Doctor Perls uses only the most medically researched material and statistics in helping your personal score be the most accurate.

This is a great way to see if you are on the right track. If some things need improving the numbers won't lie. Stay positive when you take his short quiz and remember that it's much better to catch something now that you might be able to do a little bit better. You can correct it starting today in helping better the score for your future.

How To Be Thinner

Following up on one of my earlier posts this week which spoke about how getting adequate sleep affects your health, ABC news online has now also contributed to this hot topic.

As Americans, we are a sleep deprived society. Running from here to there, work seems to blend with family/personal time and visa versa.

Most of us need between eight to eight and one half hours of slumber per night. But we are really only averaging about six.

This all of course plays into how "fit" we are. Because of how we sleep, our metabolism is now effected to a degree that mirrors starvation. In turn, this leads to an over-consumption of fatty foods and snacks, all brimming with carbohydrates. And this all happens late-night of course, when we really should be sleeping which takes this story full circle.

I know it sounds too easy! And there is nor will there ever be any substitute for healthy eating and exercise in losing weight. But to jump start your weight loss endeavors, and to have a decreased waistline make sure you hit the hay and get some well deserved rest!

Interval Training

Time is short and you are in a big hurry! You are going to the gym and, wanting a great workout, you just simply don't have sufficient time today to complete your normal routine.

Or...

You have been attacking that corner elliptical machine like the padded dummy you kicked the crap out of at your self-defense class. You go and go and go but just don't see the cardiovascular results you are looking for. You feel toned, but may not particularly look that way when facing a mirror.

Well, great news! Interval training is here and here to stay, as far as I'm concerned. It creates a sense of accountability because you are not just going through the motions. You are getting to the gym, having a killer workout, and leaving without dreading the long and boring cardio bouts you are doing.

Similarly, interval training doesn't allow your body a huge period of rest, so forget about any type of exercise plateau. Where before it might not seem like you are getting and seeing results, you will with this type of exercise.   

What does concern me though, is that not many people are aware this kind of training exists, let alone the benefits it provides. 

By personally adding interval training regiments into my clientele, I have seen tremendous results in weight reduction via a higher metabolism, and a larger amount of calories burned.

How to perform interval training is actually quite easy. Let's use our elliptical example again.

Instead of going for 45-60 minutes with a controlled, continuous pace, warm up for a few minutes and then sprint for 15 seconds for as humanly fast as you can possibly go. Then, drop back down into your steady-state pace for the other 45 seconds. Repeat.

Continue to do this until you feel you can't go any longer. By challenging yourself to do more each time, your body will continually adapt and changes will occur faster then you thought.

Benefits of Vegetables

Have you eaten your vegetables today? Most studies today, including the USDA state that as Americans, we eat far fewer then what is required of us.

Including fruits, which also play an integral role in our bodily functions, five or more servings of vegetables are required daily.

Of course going for the vegetables that taste the best, or the sweetest might be the norm for some people, but is it the right kind? The greatest benefits of vegetables are the ones that are deeply hued since these are where the most nutrients are found. Make sure you experiment with different kinds of greens and colors to compliment your diet.

Do you want to reduce your risk of cancer? Then eat up! How about aging? Phytochemicals (also know as phytonutrients) are found in both fruits and vegetables and help with anti-aging!

In fact, now that I am on topic, there are two main variables that the body needs to help with any type of anti-aging property; energy and raw material. These are used by the body to help maintain your body's cells and their correct functioning.

When a current living cell dies, and is replaced by another, weaker one, improper nutrition is most likely the culprit and degeneration occurs.

It is no surprise then that by having a diet rich in fats is detrimental to your current health as well as your long term well-being. Those "simple" food decisions that you are making each day are effect more then just a growling tummy. You must think long term.

How about weight loss as another great side affect of clearing your plate of those leafy greens. This is one that we all could stand to benefit from. Indeed the benefits of weight loss are enormous when it comes to your friendly peas and string beans. Everyone could use a little more fiber and energy in their day.

And because fresh vegetables are low in sodium, your body will store less water (that means instant weight loss; although this will be in the form of water not fat).

Makes you think twice about ordering those french fries huh?

Rock Hard Abs

Getting rock hard abs is achieved by using several different methods that simply cannot be overlooked. Strict form is the most important, in my personal opinion, because I see improper form throughout each day; especially when crunches are performed. When your form begins to deteriorate, your neck and back suffer, making your chiropractor a very busy person indeed!

Being mindful of both your cardiovascular exercise and your nutrition (notice how I avoid the word "diet" because diet's today are created to make you fail) are also important since this is where the other half of the battle lies.

Any type of cardio (also known as aerobic, for all of you fitness gurus) exercise is extremely important in keeping your heart and lungs in good working order, and also in helping you to lose weight.

It is impossible to do sit-ups all day and expect to look any better in your mid-section in a week or two. If you try this approach don't expect to see those abs come through. Yes, the muscles are now toned but how is anyone going to see them with that layer of fat that is still resting nicely on top?

There are certain research groups that are now calling for cardiovascular activity to be performed for 60-90 minutes per day in order to lose weight and get rid of that fat! That's quite a bit. But because of our culture that consists of our eating patterns, and our semi-consistent exercise regiment, this really doesn't come as much of a surprise.

Yes, I know that this may seem like a lot of time, but ask yourself this question. "How badly do I really want to lose this weight?" For some, one look in the mirror will give you all the motivation you need. For others, it could be a specific goal, such as fitting into a bathing suit come summer vacation, or allowing that beautiful dress to once again grace your hips and waist. Or it could be a more serious situation where medical reasons warrant the weight reduction.

Whatever it may be, you need a goal. Once you have that goal, make sure you don't stay on a piece of cardio equipment for the full time. Spice things up a bit and get on different things. If you don't have access to these it's no problem! There is a great big world out there. You can go walking, running, snorkeling, biking, hiking, rowing, and anything else that will give you some fun.

For those abs to be complete, we must also have great (not good, or sometimes, or when I feel like it) eating habits. How to lose weight and get those great abdominal muscles is actually much less complicated then you might think.

Based on your current eating now, you might be able to shave off a few hundred calories just be making some simple changes. And to make it even better for you, I will only touch upon liquids for this article. Calories from liquids add up rather fast, and if not checked, can put a monkey-wrench in your weight loss plan.

I bet my bottom dollar that if you really look at things, and are accountable for all that you drink, there are a few hundred calories that you could do without. For optimal health, is that extra soda or creamy cappuccino really worth it?

Once you've made the decision here to cut out certain beverages, keep in mind that you just cut out a bunch of calories and you didn't even set foot in a gym...yet! How wonderful! You are already three steps ahead of about 90% of the current population that doesn't know this information.

Using this three-pronged approach of proper form in your resistance abdominal training, aerobic activity, and nutrition, is like creating a blue-print for building a temple. But in our case, that temple that I talk about is your body. By adhering to proper form, your are assuring yourself of completing the abdominal movement with little risk of injury. The cardio and diet of course are there to rid your body of any excess fat and to let those abs really be your pride and glory.

Healthy Sleeping Habits

By having a great workout, you are giving your body a chance to continue it's healthy lifestyle. You are allowing your muscles to stay strong and toned, and kicking your cardiovascular system into high gear. But are you getting enough sleep to help your body recover? That is the million dollar question.

Healthy sleeping habits are essential to your body and how it functions. This is especially true if you are looking to lose weight. That's right! You can use peaceful, restorative sleep for weight loss.

Now there are some keys to remember when using this method properly. By making sure your eating a healthy and filling dinner will allow your body to actually sleep better. Just make sure you don't eat right before bed. Another great advantage is to make sure your workout finishes a few hours before bed. If you do it right before you hit the hay, your body will find it more difficult to fall asleep simply because you are already "wired" from pumping all those weights!

And get this! Women burn more calories while sleeping then by just sitting and watching television. A 135-pound woman will burn over 110 calories for a two hour slumber. The same woman (with the same weight of course) will only use 64 calories watching their favorite show.

Let's call this the dream diet. Several experts over at Webmd did just that and explored the possibilities of this strategy.

Now I know and understand that daily schedules are busy for most people these days. I know that maybe better then some because I see and deal with it on a daily basis. Kids will need to be cared for and jobs attended too. So is life. But on the other hand, it is so imperative that obtaining a healthy sleeping regiment is adhered to and followed for the overall health of your body and it's maintence.

I want to leave you with some additional information on how to cope with sleepless nights. I even found these tips extremely easy and practical to follow. These are very useful and are so simple that you can start following the advice as early as tonight!

Sweet Dreams!

Developing a Positive Attitude

A positive attitude goes a long way when it comes to fitness. Your attitude in how you view yourself in the mirror is equally important as making sure what you say and do throughout the course of your day is filled with optimism.

If you have a goal that you realistically believe you can achieve, and a road-map/blueprint (a step by step guide) on how to get there, then all you need is a positive mental attitude to help you with the rest.

Look at the scenario like this. Health is a gift that we all received upon our birth. Now, think about this for a moment. How many other people do we know or see on a daily basis that must take medications just to keep up with the basic standard of living that you and I take for granted? My guess is quite a few. I could name about ten and they are only my closest family and dear friends.

The power of a positive attitude is crucial to your success, and to how you keep going when it gets tough. A great one example of this positive power is one that I always suggest to people who seem down at themselves when working out.

When approaching someone who looks miserable I usually get the same response, or some sort of similar variation. Most are just plain frustrated with their lack of results. When I ask them how long they have been consistently coming to exercise, they only tell me a few weeks. They buy into the quick fix mentality that a few days of physical exertion will turn them into models. Well, you get the point.

This places so much negative mental stress on the individual it should be a crime. I've seen women cry because they are so uptight.

Take baby steps! Create that super attitude one stride at a time. There is no need to rush your results. Sure I understand that you want results today. If I was to give you want you want, I jokingly say, I would be a rich man.

But the premise behind this simple angle is so ordinary. By taking small reasonable steps and setting small reachable goals, you are keeping yourself on the track to success. Enjoy the ride while it lasts, and it will take a tremendous amount of pressure off your mind.

But lets get to the facts. There is also overwhelming scientific evidence suggesting that harboring negative thoughts is just downright unhealthy. For instance, your cardiovascular health, for one, could be at a severe risk.

Having a healthy outlook could literally save your life. What's even better is that it could actually help with anti-aging throughout your body. But how about something so ordinary that everyone would know the power behind having a positive state of mind. How about treating the common cold?

Yes, it works on that one too!