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It might interest everyone here to know that I do not have a perfect body.

I have scoliosis, have never been good at sport, and struggle to complete my exercise routines.

Yep, I'm just like you one way or the other. This morning I trained for 1/2 an hour. Mostly I train in the morning when I am most focussed. The other times of the day, I am too distracted. My big achievement for the day was 3 x 15 1 arm bent-over dum bell rows with a 7 kg weight !!!!

I have been struggling the last couple of weeks to reduce my body fat levels. Although my overall weight is within normal BMI, my body fat borders on obese, so I have been trying to get this down. Unfortunately, the body does funny things when you try to alter body composition. It has been sitting on 30% bodyfat for quite some time.

The truth is, we all struggle with our bodies and our weight, but that's O.K. because as long as we don't give up, we have not failed. The minute I give up, decide that training is too hard, takes too long, makes me look silly, that's when I know I am a failure. So today I choose commitment rather than failure and have committed to be the best person I can be.

Sucess is not a measure of what you have, but a measure of where you have come from.

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Committed to be the best I can be

It might interest everyone here to know that I do not have a perfect body.

I have scoliosis, have never been good at sport, and struggle to complete my exercise routines.

Yep, I'm just like you one way or the other. This morning I trained for 1/2 an hour. Mostly I train in the morning when I am most focussed. The other times of the day, I am too distracted. My big achievement for the day was 3 x 15 1 arm bent-over dum bell rows with a 7 kg weight !!!!

I have been struggling the last couple of weeks to reduce my body fat levels. Although my overall weight is within normal BMI, my body fat borders on obese, so I have been trying to get this down. Unfortunately, the body does funny things when you try to alter body composition. It has been sitting on 30% bodyfat for quite some time.

The truth is, we all struggle with our bodies and our weight, but that's O.K. because as long as we don't give up, we have not failed. The minute I give up, decide that training is too hard, takes too long, makes me look silly, that's when I know I am a failure. So today I choose commitment rather than failure and have committed to be the best person I can be.

Sucess is not a measure of what you have, but a measure of where you have come from.

« 

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Exercising in the morning

Waking, set your inner compass. Evoke the quality that you need (patience ..... courage ..... trust ...... good humour ...... resilience ....... forgiveness).

Think of that quality often through your day let it inspire you.

- Author Unknown.

It certainly inspired me.

What's the first thing you think of when you get up ? Exercising in the morning not only gets your exercise routine out of the way so that you concentrate on getting to work or looking after the kids, it also puts you in a positive frame of mind for the day. With each session comes progressive improvement, the serotonin starts pumping and you renew faith in yourself that you've done the very best you could and becoming the person inside and out that you want to be.

While I was doing my exercise this morning, I realized that some of you may be unaware of some techniques that will build muscle faster. Building muscle obviously increases the total muscle mass of your body, increases your overall metabolic rate which consequently means that you are less likely to have excess calories to store as fat.

One of the ways in which you can train to build muscle faster is to make sure that the muscle fibers are broken more readily during your weight training sessions. Once the muscle fibers are broken, or damaged, the body will repair them and increase the size of the muscle fibers while you rest those muscles you worked.

Some of you may already know this technique, as it is not new. As I used it this morning, I thought I'd give it a mention. It has to do with the rhythm in which you lift weights and it requires control. When lifting a weight in the upward motion (the concentric phase), slowly lower the weight to its starting position (the eccentric phase). Count to three as you lower the weight to the starting position. The effect of this technique is that more muscle fibers are damaged which encourage muscle fiber growth.

Courage, faith, resilience.

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Low Calorie Recipes At Savvy Fat Burning Food

Hi Anita,

I just thought that I'd add my two cents worth, that there are some low calorie and low fat recipes already listed on the website incase you haven't seen them.

There are a myriad of different websites you can visit for some great recipes to help you lose weight. I found this PDF with information on healthy and thrifty meals which might interest you.

What about this one - Grilled Fish With Corn & Leek

As Kim said in the entry before this, there is no such thing as a fat burning recipe. Go to MyPyramid and get a good idea of the plan you need to set for yourself. If you use the MyPyramid tracker it will help you get a plan going for yourself.

Let us know how you are doing and keep at it.

Jenny.

Question

I work nights,and i was wondering what is the best way to snack so that i do not hit the vending machines?I normaly make my own trail mix,is that ok?Also i try to go work out between 7-7:30 on my days off and do hard cardo at home on the days i work.So am i to work out 3times a day or whenever. Help

Ronica

Answer

Hello Ronica,

The best thing to do is to eat three balanced meals per day with three planned snacks in between. Keep in mind that snacks shouldn't be thought of as extras but as part of your overall daily calories and nutritional intake. They are an important part of a healthy diet.

You just have to figure out with your schedule what your planned eating times will be. It is all about planning ahead. You need to bring with you to work whatever it is you will need for meals or snacks that will be consumed at work. If you are prepared then you won't need to hit the vending machines. If you don't have a refrigerator at work you may want to invest in a small cooler with a cold pack that you can bring to work with you.

Snack ideas might include fresh fruit and/or dried fruit, fresh veggies, low fat yogurt, low fat cheese and crackers, nuts, trail mix (that is fine), pretzels, peanut butter on whole wheat bread, whole grain cereal, hard boiled egg, granola bars, etc?

Hope this will help you out!

Kim Tessmer, RD LD

Hi Ronica,

Jenny here, as far as working out times go, if you are working out three times a day, I would be concerned that you are not giving your body adequate time for recovery, especially if you are doing hard cardio sessions.

Think about your training goals and your training experience. If your goal is to decrease your fat levels while increasing your muscle mass, and you have greater than a years training experience, hard cardio can both increase your cardiovascular fitness while also burning fat, but doing hard cardio three times per day may mean that you are overtraining. If you do not have much training experience, I would not recommend hard cardio sessions to begin with.

If you've been exercising regularly for less than six months, try exercising every second day and try exercising at a rate where you are mildly out of breath for 20 minutes or more. If you're more experienced, then harder cardio sessions may be more appropriate. When you feel that your body has adapted, you might add another training day in, but don't put in two hard training sessions one after the other.

I hope that this helps.

Jenny.

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Reminding Myself About My Achievements !

Motivating yourself to eat right, make time to exercise and then actually exercise and do this consistently is one of the most difficult things that anyone wanting to lose weight faces.

A motivational technique that I use is to plot my progress and write my achievements on a post-it note. I then place the post-it note where I frequently sit in a place that I can't miss it. It works because I am a perfectionist and I like to achieve, it also keeps me positive and always ready to improve my fitness levels.

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Fat Burning Recipes

Question

I'm 24 and 58 kgs wt.5" in height. Because of extra fats i m looking short and thick. I wants to reduce belly, thigh and most of my hands fats its too thick as compared to my body. I wants to loose min 20kgs so could you pls send me diet plan and exercise that help me to reduce.

pls

Answer

Hello!

You first need to learn exactly what your HEALTHY body weight should be. To find that out, you need to calculate your BMI (Body Mass Index). You can calculate your BMI at:

http://www.nhlbisupport.com/bmi/bmi-m.htm. At your current weight of 58 kgs and height of 5 feet your BMI is 25. That puts you a little higher then you should be but not by much. Your goal for a healthy weight at your height is a range of 44 to 57 kgs. Anything under or over that range would be considered an unhealthy weight and could come along with health problems in either direction. Therefore your goal should be to shoot for somewhere within your healthy weight range.

When you lose weight you lose body fat from all over your body and not just specific areas. Some people store more fat in certain areas so as you lose weight you might see more of a loss in those areas. However, there is no way to target specific areas as far as fat loss. You CAN however tone the muscles in specific areas through exercise. You cannot always change the natural shape of your body but you can tone targeted areas. Exercise plans need to be individualized to your specific needs, health status and current physical condition. A good suggestion would be to find a personal trainer or exercise specialist in your area that can help devise a plan that is suited for you. Walking is always a great way to get started with exercise and to start burning fat.

For a healthy diet plan that will help you reach your goals, explore www.mypyramid.gov. Choosing the right foods and controlling portion sizes is key to weight loss and weight maintenance and this web site can help you do just that. Changes you make to both diet and exercise need to be permanent so that you can reach and maintain a healthy weight. Examine the habits that have brought you to the weight you are now. Those are the habits that will need to change along with adopting a healthier eating plan and lifestyle.

Always speak with your doctor before starting any type of weight loss and/or exercise program.

Kim Tessmer, RD LD

Question

I have recently learned that soy and soy products are very bad for me, as I am hypothyroid. There is a lot of info out there about this (including the book "The Whole Soy Story") and I would like you to check it out and caution people, as soy is very popular and hypothyroidism is growing in out population. And of course, hypothyroidism is linked to slower metabolism, etc. etc. Thanks! Karem P.S. You may also want to check out "Eat Fat, Lose Fat," "Nourishing Traditions," "Feeling Fat Fuzzy and Frazzled," and even "The Coconut Diet." They were all very interesting reads that gave new perspective to other nutrition/diet info. And has anyone asked you about a raw diet?

Answer

Hello Karem,

Soy foods and their effect on health issues is a very controversial subject. You will find all types of information and outcomes from both ends of the spectrum depending on who the author or researcher might be and what book you might be reading. Many times the normal person doesn't ingest enough soy to warrant the so called "proven" risks as well as benefits. Unfortunately, there really seems to be no definitive answers at this time. The best thing you can do is do what you feel is best for YOU. Soy may not be the cause of a problem such as hypothyroidism for everyone but it could interfere with medications you may be taking. Therefore your best course of action would be to speak with your attending physician about your concerns and if you both feel you need to eliminate soy then you should do what is best for YOU.

There are countless books on nutrition and diet on the market today. I would always caution that you ensure the author is a reputable source so that you can trust the information you are reading. Many are trying to sell "diets" and/or "diet products" so be cautious about what you read. Just because something is written and in print does not mean it is researched and proven effective. Just something to keep in mind.

As for the "Raw Food Diet" there are many people who believe in this concept. However this diet is not appropriate for everyone and can be very difficult to follow. Always make sure you research the pros and cons and speak with your doctor before starting any type of new diet.

Thank you for your comments!

Kim Tessmer, RD LD

Question

dear jenny,

i am desperate to get some fat burning receipes. i find it much easier if i have a plan to stick to. can you help????

anita

Answer

Hi Anita,

There are no foods or recipes that burn fat or are "fat burning". What does burn fat and calories is your body's metabolism. The faster and more efficient your metabolism the more fat and calories you will burn. To achieve an efficient metabolism you need to exercise aerobically as well as build muscle with weight training. In addition, you need to eat a healthy diet that is well-balanced and calorie-controlled. To lose weight and keep it off you need BOTH of these components: a well-rounded exercise program and a healthy diet. Both are key to long term success.

A good start to a healthy diet is www.mypyramid.gov. The web site will explain all of the components of a healthy diet as well as help you set up a plan for yourself. Once you set up a plan you need to follow through. Set goals for yourself, write things down and keep yourself motivated and on track. Weight loss takes work and can take time so you need to be patient. But the work and wait will be worth it in the end!

Always check with your doctor before starting any type of weight loss and/or exercise program.

Good luck!

Kim Tessmer, RD LD

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