1. Bring an extra plate - don't overeat. I know some of this delicious food you only get this time of year and you want just one more taste, but after the first round of plates have been fixed, fix yourself an extra and tuck it away for the day after. Then don't go back for seconds. I bet that you filled your plate enough the first time through.
2. Take your time. You are surrounded by family and probably a lot of food, so eat slowly, take small bites and really chew. Give your stomach time to tell your brain you are full.
3. Watch for hidden fat and calories. Sweet tea? Sodas? Save your calories! Choose unsweet tea with lemon and lightly sweeten if you need to. High fat salad dressing, salads drowned in mayonnaise, lots of butter in those sweet potatoes really add unnecessary fat. Grab just a taste if you don't want to pass, but don't over-do on the high fat items.
4. Smoke or grill your turkeys to increase the flavor as opposed to fry them. See my last post here.
5. Don't graze in the kitchen. Stay out of the kitchen if you can, but if the party migrates there, and you find yourself standing around, don't start grazing or you won't even know what you've eaten! Grab a plate, and instead of just nibbling straight from the bowl or bag, set whatever you plan on eating on your plate so you can have some idea of how much you eat.
Thursday, November 19, 2009
It's almost time for one of the biggest feasts of the year. Thanksgiving doesn't have to be a gut-buster, though. Here are my favorite recipes trimmed down:
Turkey - try smoking or grilling it. Allrecipes has instructions on sure-fire ways to grill or smoke your turkey.
Gravy - use a gravy separator to pour off fat. This alone will cut down significantly on calories.
Monday, November 9, 2009
A Sea of Metal
You are here at the gym.
You are beginning your workout.
Where should you start?
Perhaps you are getting back into the gym after being away for a little too long.
Does the equipment seem like a sea of metal with no meaning?
Don't be intimidated.
If you are just starting to work out, play around on the equipment the first time. Get the feel for the machines and learn how to make adjustments. Bring a fitness journal or a notebook and write down what the seat numbers are that you like.
Get your base weight lifting for where you are now. To find your base, find out what weight you can lift for 12 repetitions, two sets in a row. If you are not used to being in a gym, this is a good place to start. Write that weight down so you will know where to start your next workout.
Pick Your Body Parts (Muscle Groups, not Operation!)
Now, when you go into the gym tomorrow, pick one or two body parts and go to that machine (look at the hilighted muscle groups on the bar above the machine). Do 12 reps for two sets. Do this for the first week or two. You do not need to get really sore to see results!
abs (you can work abs every day)
Here is how many people group them if you are going to do two body parts a day:
back and bi's
chest and tri's
Cardio and Heart Rate
All of our cardio equipment pieces have heart rate monitors. Look at the chart on the left of the dashboard. Keep your heart rate in between the yellow and red numbers. Your goal is to work up to 45 minutes for optimal weight loss. If you are not interested in burning calories, you can work out for however short or long you like. I aim for twenty minutes.
Keep It Going!
After the first week or two, make your goal to do three sets of 12 reps.
This is just to get you started. More workout routines to come later!