Fat 2 Fit Show #24 - Season 1 Finale
This is the wrap-up show for season 1. This season is entitled “Weight Loss 101″ because we covered all of the basics of how anyone can be successful in weight loss and fitness. Our primary goal was not to give advice on how to lose weight fast, it was how to change your life to that of a “thinner person” and never go on a diet ever again.
We reminisce on how the show has progressed over the last 6 months and give our listeners a behind-the-scenes tour of how we prepare and record our show on a weekly basis.
We talk about our top 10 concepts of weight loss and fitness from all of the previous episodes. The premise of the discussion was if we could only give people 10 pieces of advice from the 22+ hours of shows, what would it be?
We are looking forward to a new and improved season 2. Instead of producing a show next week, we will be busy at work re-tooling the show to make it even better.
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Fat 2 Fit Show #21 - Dealing With Injuries
Every person who has an active lifestyle will at some point get sidelined from an injury. We discuss training injuries and try to offer some good general advice and tips on the subject. We cover the types of training injuries, the causes, the treatments, how long it takes to heal, when to return to exercise, how to prevent them and when to seek medical advice from your doctor.
We had quite a lot of feedback from our last show where we had an interview with a person who had undergone bypass surgery. We read a sample of what people have been saying about the interview.
We also cover a question that dealt with painful side stitches caused from exercise. We offer up about a dozen possible solutions to deal with it.
In our News section, Jeff had an article that gave some good diet tips from a person who lost 120 lbs, and a 12-step program to improve your eating and nutrition. Russ had an article about a person who had a Gastric Bypass and their weight loss has stalled, and we also discussed Kirstie Alley quitting her job as Spokesperson for Jenny Craig.
Links mentioned in the show:
Prevention of running injuries
Training through injuries
The R.I.C.E. treatment method
Sports Injury Cheat Sheet
9 Home Remedies for Side Pain
Tips from a person who lost 120 lbs
12 Easy Steps to Eating Better
Weight Loss Stalls After Gastric Bypass
Kirstie Alley quits as spokesperson for Jenny Craig
Recipe of the Week:
Sweet Potato Wedges
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Exercising Heart Rate Speed vs. Fat Loss
If you see an older heart rate chart in your local gym, you will see that most will have a “fat burning” and a “cardio” range.
The “fat burning” range was based upon studies that looked at the first few minutes of exercise at different intensity levels. It is now accepted that the total amount of calories expended is more important than the intensity for overall fat loss.
We live in a world where fat loss occurs over a 24 hour period, not just when we exercise. At the end of the day, it is still the old saying “calories in vs calories out”. Exercise helps you to increase your negative caloric intake and helps to speed up your metabolism.
When you are exercising for cardiovascular and muscle endurance results, you do need to push yourself to a reasonable level. There is a difference between activity and exercise if you want significant results, but for fat loss, your body really cares about negative calories at the end of the day.
Here is an example: Lets say that you burn 500 calories on an elliptical trainer or stair climber. If it took you 30 or 40 minutes to accomplish this, you still have the same negative calories at the end of the day. Your overall “fitness” workout is better with a higher intensity, but weight loss would be similar.
Think of it this way. If you are a new runner and you go out and try to run as fast as you can for as long as you can, you may only last 3 minutes and burn 25 calories. It is intuitive that if you walked/jogged for half an hour you may burn 250 calories. It’s clear that in this instance, the slower runner has the superior workout if the goal is fat loss.
You do need to be aware of the extremes with regard to heart rate and exercise. The rule of thumb is to subtract your age from 220 to get your maximum heart rate. Think of this as the “extreme danger level”. Once you have this level, don’t exceed 85% of this number while exercising. If you are close to this number, you are close to your maximum safe level of exertion.
For Example: 35 years old
Maximum Heart Rate: 220-30 = 185 beats per minute
Max Safe Exercise Rate: 185 X .85 = 157 bpm
If you are exercising at a lower intensity and your heart rate is very fast, don’t be too concerned. As your cardiovascular fitness increases, your heart rate will lower. If you are on a fitness machine that keeps your heart at a constant rate during exercise, you will find that over time, you will be working out harder and harder at the same heart rate.
How To Make Exercise a Habit
We all know that there are huge physical and mental benefits of exercise. Along with a healthy nutritional program, you can expect to lose fat, gain muscle tone, improve your energy levels, and elevate your mood.
The hardest part is actually getting started exercising and then keeping it up. It takes a little while before you get hooked and the benefits come on gradually. However, after only a few weeks most people begin to feel healthier, happier and more energized. When you stop exercising on a regular basis, most people start to feel lethargic or “blue” for no obvious reason. It isn’t that you are more depressed, it is just that you have gotten used to feeling good from exercise.
Here are some ideas to get started and keep it up:
- Make a commitment for 30 days and stick to it. After, make another 30 day commitment.
- Write down specific goals - when, where, how long etc.
- Plan ahead - Don’t just say that you are going to workout tomorrow - put it as an item in your schedule.
- Record your progress - your weight, measurements, number of push-ups, distance on a treadmill, or anything that you can measure that you can improve upon - it will all motivate you.
- Take progress picture of yourself - this will motivate you to get working out, and it will also encourage you to keep seeing results. (here is an example of me)
- Start small and gradually improve every workout - try to make every workout just a little bit harder, but don’t start out too hard either.
- Make yourself the number 1 priority - this is your health and well being. Make your workout a priority to get done if at all possible. Have you ever been too busy to not use the bathroom for more than 24 hours?
- Find a workout partner - this helps most people and makes you even more accountable to show up.
- Do a variety of workouts - don’t just do the same thing every day. Do different cardio, weight lifting and fitness classes to keep from becoming bored.
- Distract yourself - bring some music that you love that gets you moving or even podcasts that you enjoy on an MP3 player. Why do you think all fitness classes have music?
The simplest way to keep exercising on a regular basis, just might be the most obvious. Once you start, you get a lot of momentum, and it is easier and easier to keep going. Just do it!
Fat 2 Fit Radio #1 - Introductions
The introductory show of Fat 2 Fit Radio spills all the beans on its two hosts as introductions are made from Jeff Ainslie and Russ Turley. Find out why these two guys are perfect for giving you inspiration and advice for all of your weight loss and fitness goals. The main topic of the day was BMR (Basal Metabolic Rate) which basically tells you how many calories you will burn in a day without any physical activity.
The discussion then covers how to find out what you really burn in a day at rest, and when you add in activity. A few strategies to managing your BMR effectively are also brought up. The higher your BMR, the more you can eat in a day and still lose or maintain your weight.
It’s really a no brainer.
Links mentioned in the show:
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