Month: March 2011

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Weight Loss Exercise

10 Easy Food Switching Tips for Weight Loss

You can cut down an enormous amount of calories over time if you just make some intelligent switches between the choices you have when you eat out. Here are some good suggestions and you won’t even notice the difference:

1. At Chipotle’s leave off the sour cream from your burrito and substitute the green tomatilla and red tomatilla salsas and the guacamole to save 120 calories

2. You can save 710 calories at the Olive Garden if you chose linguine al maranara instead of spaghetti and meatballs

3. At Wienerschnitzel’s substitute a Biscuit with Sausage Bacon sandwich for their Breakfast Burritto and save 260 calories!

4. Love pizza? At Pizza Hut, you will save 360 calories if you substitute a piece of Fit n’ Delicious pizza (with ham, red onions mushrooms) for a slice the Stuffed Crust Meat Lover’s pizza

5. Also at Wienerschnitzel’s, swap out their All Beef Chili Cheese Dog for their Delux Dog and save 160 calories.

6. You can shave 250 calories off of your morning coffee at Starbucks by switching to a Grande Caffe Mocha (no whipped cream)instead of a Grande Mocha Frappuccino with whipped cream for a to save 250 calories

7. At In-n-Out burgers, swap their Cheeseburger with Onion at 480 calories each with their Cheese Burger Protein Style at 330 calories. These really great meals substitute lettuce leaves for the buns and are not only healthier, but are great for diabetics and for saving calories

8. Half of a cup of chocolate soft-serve at Dairy Queen will save you 720 calories over a medium chocolate malt.

9. WOW! At Auntie Anne’s Pretzel Shop, you can save a whopping 360 calories by choosing a 20-ounce Mocha Dutch Latte (530 calories) instead of a 20-ounce Coffee Dutch Shake (890 calories!!)!

10. If you like to eat a hearty breakfast at Denny’s, order their Buttermilk Pancakes instead of their Fabulous French Toast and save 850 calories.

So, it’s just a matter of paying attention to what you are ordering and ordering “smart” choices and you will save hundreds of calories over time.

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Weight Loss Exercise

Spring Into Fitness Week – Day 4

Today is all about Spring exercise tips. I find that there are two kinds of people when it comes to exercise. There are people that like to exercise and do it regularly and the other group are the people that know they should probably exercise but never get around to it. Well with the weather turning nice it is time to start thinking of exercise as a fun thing to do outdoors.

Spring Exercise Tips

Again I am going to give you a few tips that should help you out and at the same time hopefully inspire the non exercisers to see that it is easy to get started. I have also written a post on an 8 week Spring Fitness Program that you can check out.

1. Start slowly – No matter if you have been working out indoors for the Winter or not, it is important to start out slowly. I think that it is important to start walking, riding, or running (whatever you can do) for at least 15 minutes and you can work this up to 45 minutes a day or so. Any more than this and you will be working to long I believe. As soon as you can pick up the pace and the time but remember not to push too hard or it will take to long to heal and not be sore. You should be doing some kind of exercise 5 or 6 days a week.

2. Be Careful – As you are start doing whatever Spring exercise you are doing and this includes weightlifting you have to watch your form. I have sidelined myself many times by pushing too fast and not listening to my body only to be left a couple weeks in with swollen and really sore knees. Know your limits.

3. The Pain will be gone quick, I promise – No matter what you start for exercise you will have sore legs, arms, back, calves, all sorts of pain that you are not used to. As long as the pain is muscle stiffness you can work through it. Remember to drink lots of water for the muscle stiffness and know that the pain will go away fairly quickly. After two weeks or so your muscle stiffness will be gone and you will be fine

4. Change it up lots – Remember that your body is very adaptable. If you do the same kind of exercise or eat the same foods consistently your body will get used to it. So you have to change it up a lot. Move between all the things you can think of, sports, bowling, running, walking, riding, skateboarding, surfing, whatever you can do to keep everything changing around.

Good for today. I will have one more post to pull things together. I hope that you have liked these spring exercise tips and I will try to add to the list as I think of more.

Bill

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Weight Loss Exercise

Spring Into Fitness Week – Day 3

Spring into Fitness Week

Spring into Fitness Week

I have been thinking about what people are telling me in emails and today I wanted to hit on a couple of things. I want to talk about Outdoor health and I also want to talk about losing fat on your stomach. See how this goes.

Outdoor Health

Whenever we go outside we are bombarded with everything that the non-constructed outdoors has to offer and as great as it is it is also dangerous. I have a wrecked knee right now to prove that care is needed. Here are a few things to think about

Shoes – Make sure that when you are exercising and travelling around outside that you are wearing good shoes with grip on the bottom. Winter and the slippery sidewalks are over but there is also a problem with rain now and just bad footing on the dirt and grass. Also if you have been running on a treadmill indoors it is much easier on your knees so you have to be careful with how you run outside.

Skin Care There is wind and there is UV (ultraviolet) outside from the sun. To be careful you NEED to wear sunscreen. Suncreen will trap the moisture in your skin to protect against the drying effect of the wind as well as protecting you against the sun. Remember that if you are going to be outdoors for the day even in Spring you can get a sunburn so wearing a hat and loose clothes that cover your skin is a good idea.

I like to suntan in the Spring and Summer but if you do that as well it is a good idea to control the amount of sun you are getting. You can’t be running around in the sun underprotected all day so that hat and lotion are critical

Losing Stomach Fat

OK, I want to be clear about this stomach fat issue. If there is fat on your stomach you need to lower your fat level through diet. You know lower your white carbs, drinking more water, eat more fruits and veggies, and try spacing out your meals more. Have 5 or 6 small meals instead of two giant meals a day. It is just a lot better for you.

I wrote an article a while back on How to get 6 pack abs a while ago that may help you out.

The other thing that you need to do is follow some great exercises for your core. Do crunches and leg raises 2 sets of 20 or 30 three times a week. Don’t neglect the rest of your core as well. I make sure that I exercise my lower back and  my lower sides. If you have weak muscles then you will have a lot more flabbiness.

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