- Check the nutritional facts before you order. You can usually pull this up online and sometimes the restaurant will even have a printout. Would you have ever guessed that the chicken tacos (1200 calories) at Chili's have more than twice the calories of the baby back ribs (490 calories). Don't order blindly!
- Don’t starve yourself before to “save up” your calories. If you go to a restaurant starving, you'll become like a kid in the candy store. You're defenses will be down and you'll be more likely to make poor food choices and/or overeat.
- Wear Fitted Clothing. Sounds kind of silly, but it works! A fitted or tight waistband will tell you to stop eating.
- Stay away from anything fried, battered, crispy, au gratin, creamy. These foods are typically high in fat and calories.
- Choose foods that are steamed, baked, grilled, roasted.
- Order your vegetables without butter or oil. You may be patting yourself on the back by ordering steamed veggies in place of fries. While that is a good choice overall, you may not be eating any less calories. Often restaurants will drench your veggies in butter or oil. Be sure to ask them to leave that out.
- Get your salad dressing on the side. Just dip your fork in it before each bite and you’ll use a lot less.
- Replace the mayonnaise on your sandwiches with mustard or a low-cal mayo.
- Steer clear from all-you-can eat buffets. While they may be good for your pocket book, they're bad news for your waist line.
- Share a meal or order half your meal to-go. Ask your server to pack it up before they even serve it to you. Most entree portions are enough for two or even three meals.
Myth 1: Muscle Turns Into Fat
"Fat and muscle are two totally separate types of tissue. They aren't interchangeable," says Wyche. People get fat when they stop working out because they continue to eat the same amount but burn off fewer calories. As a result, their unused muscles grow soft while they simultaneously gain excess body fat.
Myth 2: Stretching is Essential
Research shows that stretching before exercise actually increases your chance of getting injured and may decrease your workout performance. According to Wyche, the best way to prepare your body for physical activity is with a three to five minute warm-up of easy walking, light cycling or gentle movement.
Myth 3: Stay Skinny With Diet Alone
You can lose weight simply by cutting back on calories. But combining exercise with diet will help you lose weight more quickly. More importantly, it will help you keep the pounds off permanently. The majority of participants in the National Weight Control Registry (a survey of thousands of people who have lost a significant amount of weight and kept it off for years) report that a consistent exercise program is one of their key weight maintenance strategies.
Myth 4: Long and Slow to Zap Fat
Wyche claims that the so-called "fat burning zone" is about as real as 'The Twilight Zone.' "The workout that burns as many calories as possible, whether it's long and slow or fast and furious, is the best workout for fat burning and weight loss," she advises.
Myth 5: Lose Before Lifting
Actually, if you're truly serious about losing weight, lifting weights two to three times a week is a must. "Building muscle helps maintain your metabolism even while you're resting and will help you slim down," Wyche notes. When you combine diet with cardio exercise only, you tend to lose a lot of muscle mass; weight training helps preserve muscle so more of your weight loss is truly from fat.
Myth 6: Crunch Away Ab Flab
There's no such thing as spot reducing -- that is, you can't magically zap the fat from an area by exercising it. Wyche says that you could do 5,000 crunches a day and still not see any improvements until you burn the layer of fat over your ab muscles, which is done by trimming your diet and burning more calories through cardio exercise.
Myth 7: Beef Up to Gain Muscle
"The body uses protein, carbs and fat to build muscle," Wyche notes. Any excess protein you eat beyond what your body needs will simply be expelled through your urine or stored as body fat. Your best bet is to eat a balanced diet that includes a variety of vitamins and minerals and enough calories to build strong, shapely muscles.
Courtesy of aolhealth.com
Class tonight was amazing, thanks to all our freakn awesome jammers! We had 50 bodies groovn and rockn out! I burned 482 calories... whoo hoo! If you were wearing a bugg, post your comment here to tell us how much you burned.....
Thanks to everyone who filled out a survey. We got mixed reviews on the Latin block. You either loved it or hated it. Hmmmmm. Don't forget, you can always see our tracklist ahead of time.
We're excited about all the prizes we're giving away...jewelry, spray tans, hair gift certificate. AND someone just donated a massage too (thanks April)! Be sure to fill out a survey after every class because that increases your chances of winning.
Until next time....
Cindy
I just got the new BODYBUGG (smaller and sleeker design) and have renewed my excitement about tracking calories. In a world where the media and the marketplace are constantly trying to trick us with a "magic pill" or confuse us with unfounded dieting techniques, the BODYBUGG makes weight management fun and simple. It's time we face it... there are no magic pills, there are no short cuts, and there never will be. When it comes right down to it, weight loss is simply about calories in versus calories out. Period. If you know how to add and subtract, you know how to lose weight. Don't make it complicated people!
So, if you want to lose weight, you can track your calories in (food intake), but how do you know exactly your calories out (how much you burn each day)? The BODYBUGG can tell you with 98% accuracy. It's amazing really. At the end of the day, you will know exactly how many calories you have as a surplus (you gained weight) or as a deficit (you lost weight). Once you reach a deficit of 3500 calories over the course of a few days, you've lost one pound. Simple.
My bodybugg told me I burned 517 calories tonight in bodyjam! I know I saw some of you wearing a bugg too. Comment below and give us an idea of how many calories you burned.!
(If you're interested in getting your own bodybugg, email us and we'll hook you up.)
As part of our contest, you can earn 3 points for a blog comment! It's time to rack it up. If you have a blog of your own, create a post on your blog and send us a link (email the link to jamfreaks@cox.net). If not, post a little sumpin sumpin here. We want to know exactly what is is about BODYJAM that keeps you coming back week after week.
Email us at jamfreaks@cox.net if you want to purchase your own bodybugg.
As an instructor, we get this question all the time. Obviously everyone wants to make the most of their workout time and maximize caloric burn. Me too!
There's no clear cut answer since there are so many variables. Every person is different. But lucky for me, I have a BODYBUGG, so I know exactly how many calories I burn. If you're not familiar with the BODYBUGG, it's the coolest thing to hit the weight-management scene since... well, since I was born at least! It's a tool that measures how many calories I burn with 97% accuracy.
Let me start out with the bad news. A few months ago, I started working full time.... at a desk. Don't get me wrong, I completely love my job, but I'm going crazy being so sedentary. On a typical day at work, my BODYBUGG tells me that I burn a whopping 77 calories per hour on average. Pathetic, I know. That equates to about 1 piece of Halloween candy.
Now for the good news. I burn 447 calories an hour in BODYJAM. WHAT? That's right. Saaaaaaweet! Now remember. every one is going to vary according to body size, fitness level, intensity level, etc, but this should at least give you a general idea.
The crazy thing is, so far, I have burned more calories in BODYJAM than any other group fitness class I've taken while wearing my BODYBUGG. Even more calories than those kick-your-butt classes where you end up limping out the door, gasping for oxygen. But, I just don't even realize how hard I am working in jam because I am literally having so much fun.
I know I've seen a few other BODYBUGGs out there in class. If you're one of those people with one, give a comment here and let us know how many calories you burn in a bodyjam class.
|
RSS Feed