How to Run Your Best Half Marathon!

Run your Marathon right and prevent injuries!

Burn more calories walking!

Your weight and the distance you walk determine the energy calories burned while walking. Walking speed matters less than distance and weight. A rule of thumb is 100 calories per mile for a 180-pound person and 65 for a 120-pound person.

If you can achieve the speed of walking a mile in 13 minutes or less, you will burn more calories per mile. But for most beginning walkers, it is best to increase the distance before working on speed.

Photo courtesy: SuperSkinnyMe

 

Burning Calories to Lose Weight

To lose weight, you need to increase your activity to burn more calories and/or eat fewer calories each day. Start with knowing how many calories your body burns per day just in maintaining your current weight. http://bit.ly/Gb5x8

Burning a Pound of Fat

A pound of fat equals 3500 calories. To lose 1 pound a week you will need to burn 3500 more calories than you eat that week. Losing one pound of fat a week is a sensible goal, but it requires a reduction of 500 calories per day. You can do this by increasing your calorie-burning activity or by eating fewer calories — or both. It is easier to achieve it with the combination of increased activity and eating less. Exercising enough each day to burn 300 to 400 calories is a good goal for the exercise portion of your weight loss plan.

Your calorie burn depends on your weight and speed. A 15 minute mile walked by a 150 lb person will burn about 85 calories. To increase your calorie burn try picking up the pace or swinging your arms. Walking manages your weight, prevents disease, and reduces blood pressure – so keep at it!

Use this calculator to show how many calories you are burning on your walk, depending on your weight, distance and pace: http://bit.ly/3LsWsK

Does Drinking Water Help You lose weight?

Here is why drinking water might or might not help you lose weight.

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3 ways to kick start your weight loss program

Setting goals

 

 

Goal setting serves two purposes. The first is that it provides motivation, and the second is that gives you a specific end-point to shoot for. Get out a sheet of paper and write down exactly what your weight loss goals are at the top of the sheet. Once your goal is determined, write out three different ways you are committing yourself to achieve this goal. For example, if your goal is to lose 20 pounds, you should have some specifics written down. You might write that you’re going to get to the gym four times per week, eat 300 less calories per day, or eliminate high-calorie desserts or alcohol. Once you have carefully put this together, sign the bottom of the goal sheet and make three copies. I would post one copy on your refrigerator, one on your work computer or office, and one on your home computer.  Make sure you post it where you have to look at it each day to remind yourself of what you are committed to.

 

Nutrition

Write down what you eat for three days. In order for you to lose weight, you are going to have to burn more calories than you take in. It’s the law of thermodynamics. If you consume 2000 calories and you burn 2000 calories, your weight will remain the same. If you burn anything over 2000 calories you will begin to lose weight. Therefore I would recommend writing down exactly what you eat and drink for a three day period.  Use Monday, Tuesday, and Wednesday and log everything you eat from the time you wake up to the time you go to bed.  Register at a calorie counter site and enter all of the meals for each of the three days.  This will tell you how many calories you are consuming. Knowing this total will be a good guideline to let you know how many calories you’ll need to burn to lose weight.

 

Gym Routine

 

Get to the gym more! Now that you have determined the amount of calories that you are taking in, you need to start burning more calories through exercise. Although three days a week is a good start, I would recommend five days per week if you truly want to start moving the needle. This doesn’t mean you have to lift weights all 5 days but I would definitely get in to burn some calories on the cardiovascular machines.  An example would be a Monday, Wednesday, Friday full-body workout on the selectorized machines. Try a 30 minute circuit hitting all body parts and end with 20–30 minutes of cardiovascular exercise on a cross-trainer or treadmill.  On Tuesday and Thursday I would come in and just do cardio for 30 – 40 minutes.  This will allow your muscles to rest on these days and repair.  My best advice would be to get with a Personal Trainer at the gym and get your Fitness Score session completed so you have a starting point. Working with a Personal Trainer will give you an advantage on a customized workout and nutritional advice that can give you much faster results with your weight-loss efforts.

Five Spices For Weight Loss

Sprinkle these spices on your food for huge health benefits!
Losing weight can be a lot easier if you spice up your food. Add these top five fat-burning spices to your diet to ramp up weight loss!

Do’s and Don’ts on Losing Weight

The weight loss and nutrition business is a fledgling industry filled with different approaches and theories. We have doctors and experts who tell us to eat this and not eat that, do this and don’t do that. Plus there are drugs and surgeries that offer a quick solution to our symptoms without treating the problem itself.

With all of these conflicting theories, the biggest problem is that people don’t know what to eat. Most diets ask you to exclude certain types of food and therefore you end up eating less. People often have the mindset that they are on a diet and when they are faced with a nerve-racking situation or event, they “fall off the wagon.”

Find program that works for you

Each person is different. Their genetic makeup, lifestyle, blood type, body type, and food preferences are what make them unique. A nutrition program that works for one person might not for another. The key is to find a healthy program that works for you on a long term basis. Healthy eating should be a lifestyle, not just something you do to lose weight and then go back to what you were doing before.

Here are 20 do’s and don’ts that most weight loss experts can agree on…

Do’s:

• Eat a diet made up of mostly vegetables and fruits.
• Limit the amount of animal fats you take in. Limit your intake of red meat, egg yolks, and dairy products such as cheese, milk, ice cream, and butter.
• Incorporate moderate exercise into your daily routine (something, even 20 minutes of walking, is better than nothing).
• Allow yourself a cheat day once a week (it will help you stay on course and prevent your metabolism from slowing down).
• Decrease the amount of added sugars you consume.
• Limit the consumption of processed, junk, and fast foods. If it comes in a box and was made in a manufacturing plant, chances are that it’s not great for you or your waistline.
• Eat every 4 hours to keep your blood sugar levels stable.
• Focus on achieving optimal digestion. Eat a diet high in fiber. Shoot for 30-35 grams of fiber daily.
• Limit your consumption of alcohol. It contains a lot of calories and can derail your weight loss efforts.
• Drink 8+ glasses of water each day.

Don’ts:

• Skip meals. It will only slow down your metabolism.
• Skip breakfast. Breakfast gets your metabolism going in the mornings and helps prevent serious cravings later in the day.
• Drink soda. Cutting out soda, both regular and diet soda can make a huge difference in your waistline and health.
• Eat starchy carbs such as potatoes, bread, and rice. Opt for whole grains such as quinoa, brown rice, and buckwheat.
• Eliminate all fats. Monounsaturated and polyunsaturated fats such as the fat in olive oil, avocado, nuts, and flax seeds have many benefits to your health.
• Think you can just workout extra and eat the same. People often overestimate how many calories they burn and end up either not losing weight, or worse, gaining weight. You have to combine healthy eating with exercise to see results.
• Overdo it with your workouts. Doing too much at once can open you up to injury, which can sideline you and derail your efforts, or burning out. It’s not worth it. Start slowly and increase your intensity and duration over time.
• Skimp on sleep. Insufficient sleep results in increased food intake.
• Forget to mix up your workouts. Doing the same exercise with the same resistance all the time will eventually lead to fitness an.d weight loss plateaus.
• Give up. It takes time to establish new habits. Give yourself the chance to develop and stick with your healthy habits