9Keep a Training and Nutrition
Log. This is less work than you
think, and it can make a huge difference in your ability to reach your goals. Keeping a journal will also help you
11Use a Heart-Rate Monitor.
When you do cardio exercise
on a regular basis, your heart becomes more efficient, which enables you to exercise at a higher intensity. That’s where a heart-rate monitor comes in. Themore information you have about
13ReplaceSaturatedFats with
PolyunsaturatedFats. Research
has discovered that for every 5% increase in polyunsaturated fat consumption— found in most vegetable oils—coronary heart disease riskwas reduced by 10%. Try to use extra virgin olive oil, with no
In one study,“big breakfast” dieters lost 29.5 more pounds over the long termthan the low-carb dieters they were compared against.
troubleshoot when you find yourself stuck in a rut. Keeping track of what you eat is particularly important, and it’s one of the hallmarks of systems likeWeight Watchers, which uses points to tally calories ingested. Some people find it a revelatory experience when they see on paper what they’ve been eating every day. Now, with somanymobile devices, it’s easier than ever to keep a log. So, put your iPhone to work, and keep a journal.
10Eat aBig Breakfast. It’s the old
saying: Eat breakfast like a king,
lunch like a prince and dinner like a pauper. Some researchers suggest eating a big breakfast loaded with carbs and protein, then eat progressively smaller meals with fewer carbs as the day goes on. In one study, “big breakfast” dieters lost 29.5 more pounds over the long term than the low-carb dieters they were compared against. But whatever you do, don’t gorge before bed. Your body won’t be able to burn off the extra calories.
how hard you’re working, the easier it is to reach your goal. Many heart-rate monitors can show the calories you’re burning as well as your heartbeat. Most machines in your health club are already calibrated to link up to your heart-rate monitor. (Figure out your appropriate heart-rate zone by taking the number 220 and subtracting your age. Eighty-five percent of that number is your maximum target heart rate.)
12Ignore the Scale. This is a tough one, especially for women, but
unless you’re getting ready to makeweight for that boxing match,weighing yourself can become an obsession that can discour- age you instead of helping you reach your goals. If you’re becoming leaner, your new, dense muscle tissue may not reduce the scale number even while your body looks better. Body-fat percentage is a better gauge of progress. In the end, it’s about how your clothes fit and how you look in the mirror—more than numbers on a scale.
butter, lard or other vegetable oils, and confine your condiments and dressings to recipes that contain lemon, vinegar, spices, hot sauce, salsa, and/or extra virgin olive oil. Also, go through your cupboards and replace all processed snack foodswith raw nuts, seeds, organic nut butters and dried fruit. Despite their being calorically dense, nuts do not appear to cause fat gain.
14Get a Workout Buddy.
Nothingmakes youmore
accountable than a friendwho will be disappointed when you skip a workout. If there’s somebodywho has a schedule similar to yours and attends the same gym,make a commitment to him or her and you’ll have a lotmore fun andmake progress. And try tomatch upwith some- bodywho is near the same fitness level as you. Just don’t turn it into a conspiracy of slacking, or find ways to hit the mall instead. Identifywhat motivates your partnership and stick to it.
SPRING/SUMMER 2010 | GET ACTIVE! 25
Photos: Thinkstock
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