Eating right and exercising but still not dropping the lbs? Maybe it is your portion sizes that are mismanaged. Here are some good guidelines to live by when serving up:
Carbs - Limit portions to a cup which is about the size of a baseball.
Protein - A 3 to 5 ounce recommended serving should be about as big as a Blackberry.
Vegetables - As much as you like as long as they are free of sauces or tons of salt.
Condiments - The recommended amount is a tablespoon, roughly the size of a container of Carmex lip balm.
Other easy reminders for determining 1 serving amount of the following specific foods:
peanut butter = golf ball
bread = hockey puck
sugar = small stick of gum
ice cream = computer mouse
salad dressing = a shot glass
Resource: Men's Fitness, May 2010
Sunday, May 23, 2010
Friday, May 14, 2010
Why you need to add STRENGTH Training to your Current Cardio Routine...
Growth hormones help decrease body fat, increase muscle tone and tighten connective tissue that improves skin texture and appearance.
A 12 week training study of middle-aged women showed that weight training plus aerobics increased growth hormone and decreased body fat, blood sugar, systolic blood pressure and waist circumference ~ while a walking program alone had no effect.
Combine weight training with cardio activities to get the extra advantage everyone wants!
(FitnessRx June 2010, from the International Journal of Sport Nutrition & Exercise Metabolism)
And for all of those "anti-exercise people" (and you know who you are)...please understand that not everyone who has a complete fitness routine that they stick with loves to work out (of course, I am not speaking about myself.) Most people just discipline themselves because they enjoy the several health benefits they get from such a commitment:
- Improved body composition (reduced body fat / increased lean mass)
- Improved endurance for daily life as well as other special activities
- Less potential for illness and injuries
- Better self-esteem and confidence
- Enhanced sleep patterns
- Lower blood pressure and cholesterol
- Reduce Stress
- Combat Depression
Need I say more? Free your mind of the excuses - get out and Move Your Body!
A 12 week training study of middle-aged women showed that weight training plus aerobics increased growth hormone and decreased body fat, blood sugar, systolic blood pressure and waist circumference ~ while a walking program alone had no effect.
Combine weight training with cardio activities to get the extra advantage everyone wants!
(FitnessRx June 2010, from the International Journal of Sport Nutrition & Exercise Metabolism)
And for all of those "anti-exercise people" (and you know who you are)...please understand that not everyone who has a complete fitness routine that they stick with loves to work out (of course, I am not speaking about myself.) Most people just discipline themselves because they enjoy the several health benefits they get from such a commitment:
- Improved body composition (reduced body fat / increased lean mass)
- Improved endurance for daily life as well as other special activities
- Less potential for illness and injuries
- Better self-esteem and confidence
- Enhanced sleep patterns
- Lower blood pressure and cholesterol
- Reduce Stress
- Combat Depression
Need I say more? Free your mind of the excuses - get out and Move Your Body!
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