Common sense isn't sexy!

The vast majority of people engaged in exercise and 'diet' are never going to enter competitions, run a marathon, or represent their town, district, city, county or country.  I would guess that most people engage in exercise and 'diet' to lose some weight and generally improve fitness.  These two areas seem to go hand in hand.

Now the common sense approach would dictate a change in lifestyle, gradual introduction to exercise and a weight loss of around 1 to 2Lb per week.  It is very likely to be hard but at the same time, after a few months, very rewarding.

And here's the problem...it just not sexy!  Where are the special gadgets, specialised training shoes and last but not least, the tablet, drink, powder, potion, diet that will help the fat melt away.

As the pace of technology increases we have become accustomed to, 'I want it now'.  Is 5 seconds really a long time for the Internet to load?  In addition, the latest phone has 2 more pixels than my current one.  It also connects directly to my 15 social media sites.  I've got to have that latest phone!

So, you want to drop 20Lbs in 20 days because, 'I want it now'.  Tempted to try the latest celebrity endorsed product?  They're getting paid for it.  If anyone from Volvo UK is reading this, I will happily sing the praises of your latest car at every opportunity if you would like to give me one for free!

How about, 'Train like a Roman Gladiator'.  1000 press ups, 2000 squats and 1000 pull ups - not forgetting  being chased by a lion.  That should burn some calories and get you pumped/ripped...possibly to shreds.

I have no issues with hard training or specialised diets but do they support your long term goal of a healthy fit life way in to old age.

So for what it's worth, here is the common sense approach:

• Move more...take the stairs instead of the lift/elevator.  Get off the bus a stop early and walk the rest of the way.
• Take up weight bearing exercise.  This could be body weight or other.  Be inventive, you probably have stuff around your house you could use.
• Fast walk/jog so you are working but can still hold a conversation.
• Change your exercise routine every 4/6 weeks to keep your body guessing. 
• Use progression so that you are constantly challenging your body to improve.

On the food front:

• Cut down on portion size.  Use a smaller plate if available.
• Try to have lean protein at almost every meal.
• Eat fruit and vegetables using the rainbow principle, many different colours.  They all have their benefits.
• Include some healthy fats.
• Moderate your starchy carbohydrates to your activity level.
• Try to avoid processed and sugar filled foods, except as an occasional treat.
• Don't drink your calories, and that includes diet soft drinks as well.

That's it.  Not sexy I grant you, but if you stick to these guidelines you will see and feel the positive difference they will bring.

A couple of final points.
If you are new to exercise, or returning to it after a long break, check with your GP or medical professional prior to starting.
Seek out a fitness professional to help you realise your goals.

Good luck.

The secret of weight maintenance?

I want to share with you the secret that has helped me maintain my weight at around 70Kg's, with a BMI of low 20's, for the last 30+ years! I call it the 50:50 programme.

There are 3 simple steps to the 50:50 programme (50% of the day body nourishment  50% of the day body Fast)

1. The Fast
Leave at least 12 hours between your last meal of the day and your first of the next.  I normally finish my last meal of the day at around 18:00 hours. My first meal of the day is taken around 07:30 hours. On Friday's and the weekend, when I go to bed later, I fit in a healthy evening snack no later than 21:00 hours. The timing of my first meal of the following day, breakfast, is adjusted accordingly. I allow myself only water or caffeine free tea, green tea, after my last meal of the day. This 12 hour fast enables my body to calm down, relax and settle the digestive process.

2. Sleep
During the Fast period I aim to get at least 8 hours of total rest, or sleep. During sleep, repair and detoxification of the body occurs naturally. My body can deal with the result of detoxification once I awake. Also during sleep, memory consolidation occurs along with the release of hormones regulating growth and appetite. Sleep allows your body to rejuvenate.
Do not make your bedroom too warm and avoid distractions such as TV's, games consoles and alike, as these will disrupt your sleep pattern.

3. Stay active
Staying active burns calories. I carry out weight bearing exercise 3/4 times a week, walk, run, and try to keep up with my 9 year old son! I also train Wing Chun Kung Fu. My exercise regime has been varied over the last 30 years but has always included weight bearing activities, be that weight training or body weight exercises.
What you do to stay active will depend on your abilities, roles and responsibilities. If you schedule your day you will find time to exercise. You can also build activity into your daily routine: take the lift instead of the stairs, get off the bus a stop earlier or take a walk during your lunch break. There is no excuse for not trying.

In this post I have only touched the surface of this subject. So to sum up, by maintaining the 50:50 programme you can attain a healthier more energetic life.

I haven't discussed the aspect of food. I eat around 4-5 times a day, 3 main meals and 1-2 healthy snacks. I am not obsessive about food but on the whole, choices are healthy. By manipulating food choice, portion size, and type of activity, you can either lose weight or increase healthy body weight, depending on your goals.

As I said at the start, this has worked for me for the last 30+ years. If helps you then take it and use it. I'm happy to help.

3 must haves for successful weight loss

It's a New Year and you want to lose some weight. You haven't exercised in years and inactivity has taken its toll. There will be many diets, DVD's and weight loss programmes out there all vying for your hard earned cash. Each one promising fantastic results in as little time as possible.

Before rushing in and signing up for gym membership or depriving yourself of valuable nutrients on a crash diet read the following 3 must haves for successful weight loss.

1.  Mindset 
You need to believe it to achieve it. Are you ready to commit to changes that will be required in order for you to make it happen? Test yourself now...on a scale of 1 to 10, where 1 is 'little or none' and 10 is 'ready to go', where do you place in terms of commitment? I would suggest that if less than 7 you are not yet ready to commit to change. Do not start today as it is likely that you will not continue. What will it take to get closer to 10? Once you have worked this out, you can start.

2.  Diet
By diet, I mean the foods normally eaten. Don't change everything you eat overnight. Make 1 change, say, reduce the amount of sugar you have in tea or coffee. Or how about reducing the number of biscuits, crisps or chocolates eaten in a week. Pick something that you can maintain for 2 weeks. After this, add 1 more change whilst maintaining the first. Continue to do this every 2 weeks until you are happy with all your changes. Your new lifestyle will then be the norm.
Don't obsess about fat! Fat is important as it is required for fat soluble vitamins, A,D and E. Reduce saturated fat but more importantly, reduce sugar intake.
Remember, you can't outrun or exercise away a bad diet!

3. Exercise
If you have never exercised, or are returning after a long break, please see your GP or medical professional before commencing an exercise programme.
There are many exercises you can do at home with little, or no, equipment. You must start slowly and build up your intensity over a period of time. This way you are more likely to continue past January and make exercise part of your new lifestyle.
I would suggest starting with exercises for the major muscle groups as these will burn more calories whilst also exercising smaller groups. Here are my tips:

• Squats (legs) - aim to squat as low and as safely possible whilst keeping your knees behind your toes. You can hold a solid object for balance if needed.
• Press ups (chest) - can be done on knees or with hands higher than feet, such as on back of chair, sofa etc. This will make it easier for you to start with. You can progress to full press ups as your fitness and strength improves.
• Bent over rows (back) - This can be done with a bottle of water in each hand, shopping bags or rucksack with books in, or any other weighted object. Whilst bending at the waist, keeping the natural curve of the back, simply pull your elbows back and behind you and feel the big back muscles working.
• Shoulder press (shoulders) - Can be done with bottles of water or tinned food, use your imagination. Either using both arms together or, 1 at at time, push your hands to the ceiling and return to start point.

Carry out these exercises twice a week for the first 2 weeks and then 3 times from week 3 onwards. Each exercise should be carried out 12 times (12 repetitions) and repeated 3 times (3 sets).

Aim to lose around 0.5Kg of fat each week. This is a sustainable amount and you will notice positive changes.

If you require detailed information or a personalised programme let me know. I will be happy to help.

Did someone say diet?

In the last post we looked at Lisa's motivation for change.  Today we will look at the 'diet' side of the equation.  Now lets get one thing straight before we start. This will not be a restrictive diet regime or one of high protein, no fat, or some other catchy fad. Lisa was not making changes for competition or a sporting event so what was needed was a long term change in eating habits that will last and last.  If you want to give it a name then we can call it, 'The Mark 1 Plan - The Wisdom of Solomons'.

Part of the weight increase over time had come from eating almost the same food portions as the rest of the family.  So, the first thing to do was to reduce the portion size.  Not rocket science!  If you find it difficult to reduce your portion size, just use a smaller plate, bowl, etc.

The next step was to look at what was going on the plate.  It was decided to cut down on the portion sizes of potatoes and pasta whilst increasing the amount of lean meat and vegetables.  This was done to match Lisa's carbohydrate needs to her activity levels.

There was one complete change and this surrounded lunchtime.  Lisa was used to having a sandwich for lunch, two slices of brown bread, spread with butter, and often filled with cheese or cream cheese.  This was followed by a piece of fruit and a packet of crisps.  This routine was swapped for soup, a crispbread (Lisa now has one slice of brown bread), a piece of fruit and a low fat yogurt.

Lisa still allowed herself some treats such as a bar of chocolate or a small cake.  If she cut these out altogether then she would have only wanted them more!  You always tend to want what you can't have.

By subtle changes in diet Lisa has naturally reduced her intake of fat.  There has not been an obsession to cut out fat as it is required for the absorption of fat soluble vitamins A, D, E and K.  Saturated fat has been lowered as an aide to reduce potential long term health effects such as high blood pressure and heart disease.

As a bye product of dietary change Lisa has found she has more energy and does not feel lethargic.  In the early days, Lisa did find that she was feeling hungry at times.  This was probably her body readjusting to the changes that were occurring.  During these times, Lisa focused on her long term goal to help her resist the temptation of a snack and opted for a glass of water instead.

As you have seen, there have been no major changes, no fancy fad diet or starving on a very low calorie diet.  Weight loss has occurred and has been maintained by a simple regime of:

• Reducing food portion sizes
• Balancing carbohydrates to activity levels
• Swapping some refined carbohydrates for unrefined 
• Being realistic in approach
• Balancing her eating habits with the end goal - weight loss 

You can see that I have not highlighted foods eaten or advised on menu choices.  There are plenty of ideas out there and you have to find what works for you.

I will leave you with a couple of of ideas;

1. Look at food labels for fat content. Low fat is 3 grams or less per 100 grams.  Medium fat is 3 to 30 grams and high fat is more than 20 grams.  Aim for low or medium fat levels.
2. Always prepare a food shopping list and stick to it.  Never go food shopping when you are hungry.

Next time will will look at Lisa's exercise schedule and how this progressed.  Also, we will see if Lisa reached her goal and look at current statistics.

Lisa's story...in the beginning

We have to start somewhere and the beginning is a very good place to start.

Lisa had reached her early 40's and started to notice that her jeans were feeling a little tighter!  Lisa decided to weigh herself and calculate her Body Mass Index (BMI).  Her BMI was just over 25 and this put her in the overweight bracket.  A moment of truth had arisen. Was Lisa to carry on as she was and see her weight creep up year on year or was she going to take control of the situation and do something about it?

Lisa was determined she wanted to do something about it.  It would take willpower but the end result would be worth it.  Lisa made a list of all the things she could gain by taking control.

• Reduced risk of heart disease
• Reduced risk of stroke
• Reduced risk of hypertension - high blood pressure
• Increased cardiovascular ability
• Increased bone density
• Improved health and wellbeing

Lisa set herself a target to get her BMI down to around 22.

Lisa planned to lose around 0.5 to 1 kilogram a week and she would have a weekly weigh to see if she was on track to reach her goal.  But how was the goal to be realised?  Lisa had not participated in regular structured exercise for over 20 years and her meal choices and portion sizes had become in line with the rest of the family.  Crisps were the snack of choice and if truth be told, cake featured on a regular basis.  Does any of this sound familiar?

Lisa was not keen on a crash diet or meal replacement products.  She wanted to eat her meals with the rest of the family and still enjoy her food.  On the exercise front, Lisa had been walking a couple of miles a day for the past 3 to 4 years but that was about it . A too drastic change may put her off exercising and she would never reap all the benefits that a healthy body can bring.

A plan of action was drawn up to include simple dietary changes and an increasing exercise intensity over the coming months.

In the next post we will look at what dietary changes Lisa made.

Note:  After the age of 40 the body looses around 0.5 kilograms of muscle year on year. Now muscle cannot turn to fact anymore than lead can be turned into gold but muscle does burn more calories than fat even when our body is at rest.  The end result is a creeping weight gain over the years at a time when most people are not as active as they used to be.

Eat your colours

Do you want to reduce inflammation, combat free radicals, lower cholesterol, reduce risk of heart disease and fight harmful bacteria and viruses?  You can do this by eating your colours and get the benefit of Phytochemicals.

Orange, red and yellow:- Carrots and apricots get their colour from beta-carotene and other carotonoids. Tomatoes, including sauce and paste, are rich in lycopene - a type of carotonoid.  Carotonoids are antioxidants that can help to provide protection from the damaging effects of free radicals. They can also help you keep looking young.

Green:- Brocoli, cabbage and spinach are rich in iron which is indispensable for production of haemoglobin. Iron promotes energy, relieves fatigue, prevents anaemia and increases resistance to disease.

Red and purple:- Plums (and prunes), cherries, red grapes, strawberries and blackberries get their colour from antbocyanins which are more powerful at fighting free radicals compared to antioxidants.

White:- Apples, pears and cauliflower contain flavanols which protect against heart disease and cancer. Between them they provide fibre, calcium, vitamins C, B1 and B2 among others. Apples can help to reduce cholesterol

These are just some examples, be inventive and experiment with your colours.  Why not work you way through the rainbow!

What's Scrooge got to do with it

Over the Christmas period there were many versions of the Christmas Carol. How many did you see?  Poor old Scrooge, visited by three spirits. All well and good but you may be asking, 'What has this got to do with me?'

New Year is the time for resolutions, the time when you are gung ho and can't wait to get started on your new...(insert your own goal).

Now if your goal is to get fitter and lose a bit of weight then you are about to be visited by three spirits.

The Spirit of the present
The present, or the here and now, is gone as soon as you have said it. The present is where life chugs along and all is comfortable. You may be a little out of breath when you climb a flight of stairs or your clothes may feel a little tighter. No problem, that's why they make XL, right! How did it get to be like this, what brought you to the here and now? You are about to be visited by the Spirit of what has been - the past.

The Spirit of what has been - the past
Every one of us is a creature of habit. Some habits are good and some are bad. You need to go back and see how your habits have evolved.  When you were a child were you always told, 'Eat up, there are people starving in ...'.  Or, 'You can't have dessert until you finish what is on your plate'.  When things got too much did you reach for the ice cream, chocolates, crisps, something comfortable.
At school were you perceived as being clumsy or no good at sport. Were you the last one picked in team games. I know I was.
Habits are not given, they are formed. It's not easy, remember you are comfortable, to change habits. It takes effort and work to change but it is not impossible. It is achievable. You have choices, it is up to you to make them. Watch out, here comes the Spirit of what is to come - the future

The spirit of what is to come - the future
This is where choice comes in. Look into the future. In fact, there are two futures.  Lets look at the first, the comfortable no change future. How far have you gone?  Five, ten years.  You are now out of breath after climbing a flight of stairs. XL was a long time ago, you can't even remember XXL.  Your knees and hips ache because they have to deal with your excess weight.  Your heart is working harder for that very same reason. You have just started a new course of blood pressure tablets, your doctors says...stop! Rewind it doesn't have to be like this.
How about the second future?  You took steps to learn from your past.  You have taken responsibility for your actions and made some lifestyle changes.  You have found a way to exercise, weight bearing and cardiovascular, that you enjoy .  You don't get breathless after running up a flight of stairs. You are at a weight that is right for your body frame. Your heart and lungs feel ten years younger at least.  You look and feel fantastic.
Be like Scrooge, learn from your past and embrace change.  Achieve the future you want.  It will take a bit of work but it is worth it.

What ever your resolution is I wish you success.  I also wish you a Happy New Year.