Eve's Health & Fitness

DOB: October 27 CURRENT RESIDENCE: North Eastern Oklahoma OCCUPATION: Certified Group Fitness Instructor HEIGHT:5'1"; WEIGHT:105 lbs.; BF%:14.3% bodyfat FAVORITE BODY PARTS TO TRAIN: Back, abs FAVORITE CHEAT MEAL: Mexican and any dark chocolate CAREER HIGHLIGHT: Featured as a fitness role model in Chad Tackett's Global-Health & Fitness website: http://www.global-fitness.com/ DESCRIBE MYSELF: Competitive, energetic, persistent, focused, consistent, and driven.

Thursday, June 29, 2006

How Much Weight In The Beginning?

The guidelines used for selecting a weight are to choose a resistance that allows you to do eight to 12 repetitions. If you can’t do eight, it’s too heavy. If you can do 12, increase your resistance by 5 percent.

Keep in mind that all your muscle groups aren't equally as strong. You may be able to use 7 pounds on a lateral raise but need 15 pounds to be challenged during a squat. You won't improve your strength and muscle tone if you choose a weight that's too light.

Beginners progress quickly so don’t use the lightest weights for too long. If you don't have a heavier resistance/dumbbell, consider doing a second set using a slower range of motion. It will be a little trial and error during your first few workouts to figure out which weights are best for you. You should record them to track what you did last time and strive to improve for the next workout.


Eve :-)

Friday, June 16, 2006

Drink Away The Weight

I found this article while surfing the web for information on water. It really made sense to me!

You think you’ve hit gold, huh? Maybe you’re anxious to hear about how a new study on drinking actually helps you to burn fat.

You’re possibly hoping to read about the new “wine diet” or the “vodka 30 day fat loss plan.” OK, I admit it. I was a little sly with the headline for the story. I’m referring to water -- our good friend H2O.

Everyone always says it’s good to drink a lot of water to help to lose fat. I hear people say it to each other every day like schizophrenic parrots.

“You should drink more water!” “You don’t drink enough water!” “You should drink more water, because it will help with your fat loss…” -- blah, blah, blah.

Ever have someone explain to you how water helps you to lose fat? I bet no one can explain it to you. Most people tell you to drink more water to lose fat, but few know the reason why.

So, how does drinking more water help us to burn body fat?

Stay with me on this and read carefully. This will make you a star during the next water conversation you have.

From the standpoint of fat loss, you want to be in a position metabolically where the liver is converting stored fat to energy. The liver has other functions, but this is one of its main jobs.

Unfortunately, another of the liver’s responsibilities is to pick up the slack for the kidneys, which need a lot of water to work properly. Actually, your kidneys need a lot more water than most people realize.

If the kidneys are water-deprived, the liver has a double duty assignment. It has to do the work of the kidneys along with its own work. This double time assignment only serves to lower the actual productivity of the liver. It then can’t metabolize fat as quickly as it could when the kidneys do their job with efficiency.

If you allow this to happen, not only are you being unfair to your liver, but you’re also setting yourself up to store fat because you've made the liver less efficient at turning stored body fat into energy.

So, you’ve learned how vital the roles of the liver and kidneys are, but now the question becomes how much water?

When examining the research, there is a paper in the Journal of the American Dietetics Association (Volume 99, number 2, pages 200-206, 1999) that discusses water requirements. In the paper it states:

“To be well hydrated, the average sedentary adult man must consume at least 2,900 mL (12 c) fluid per day, and the average sedentary adult woman at least 2,200 mL (9 c) fluid per day, in the form of non-caffeinated, nonalcoholic beverages, soups, and foods. Solid foods contribute approximately 1,000 mL (4 c) water, with an additional 250 mL (1 c) coming from the water of oxidation.”

The paper also states that "Dehydration of as little as 2 percent loss of body weight results in impaired physiological and performance responses."

To summarize, it appears that sedentary individuals require approximately 9-12 cups of water per day (4 cups come from food, 1 cup from metabolism and 4-7 cups from fluid intake). The lower numbers are for females and higher numbers for males. Personally, I like the higher numbers for both males and females alike.

Unfortunately there is very little research concerning how much fluid is actually needed for those who workout intensely. So, add more if you workout, but do so within reason. Now, with glassses held high, let's toat to your new healthy body.

Raphael Calzadilla, BA, CPT, ACE; A drug-free competitive bodybuilder and 2005 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.


Eve :-)

Saturday, June 10, 2006

3 Tiny Steps To Boost Weight Loss

We burn on average about 100 calories per mile, whether we walk or run that mile. You can use this fact to your advantage. Wear a pedometer daily to log your steps/miles.

The question then is how can you easily put on extra miles? It really isn't very difficult at all. All you have to do is set a goal of walking an extra mile each day. Not all at once, but throughout the day. To do this, simply change your daily habits. Consider doing the following:

1) Park in the back of the parking lots whenever you go out. This simple little trick not only racks up the mileage with minimal extra effort on your behalf, but it also can save you a lot of potential headaches. If you notice, many of the people that park in the spaces close to the door are very selfish. They fight like cats for those spaces, and they will wait forever for someone to pull out of a close space. You've seen them. They will hold up traffic for several minutes waiting for the person to relinquish that cherished close space.

Meanwhile, there can be many free spaces in the back. No one wants those spaces because it means extra walking. Believe me, you can park in the next parking lot and still be in the building long before the person that circles around waiting for that close space. Also, the door dings tend to happen in the spaces close to the door. Is there a correlation here?

2) Take the stairs instead of the elevators. I know it is tempting to ride the vertical car, but just stay focused on your goal. Remember, you are looking to change your lifestyle. This means you must "waste" energy throughout the day. Taking the stairs is one way to do this in a big way! When you take the stairs you are using your largest muscles (your legs and back) and getting back dividends!

3) When you are working, take a break and walk around for just a few minutes. If you took four or five breaks during your work day and took a leisurely walk for just five minutes each time, you would have walked an extra mile!

Now, if you make these three simple changes in your daily life, you will easily cover an extra mile or so each day. And that is a very conservative number. The fact is, it would more likely be several miles each day. However, if you covered just a little over 1 mile each day by making these three simple changes, it would add up to 1 pound of fat in a month! And that is fat that you will lose outside of your normal training.

So, follow this training advice and make these simple changes. It will pay off big time!


Eve :-)

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