Losing weight and lifestyle change
Most people have a hard time understanding how could they possibly had gained 20lbs in the last "few" years!
If you just think ; gaining 2 lbs a year ( which is not THAT much ) over the Holiday's and / or on a summer vacation, and not loosing it, for the past 5 years and maybe become less active due to change in work , life commitments or a birth of a child , one day you can "find yourself ' looking at that , not so old picture, and ask yourself... how did it happen??
Truth is excess weight does not happen overnight , it is a gradual habit change with small , yet cumulative , acceptance until you make a decision....now what you need is to "diet", meaning you need to re-educate your body and your current habits...the very ones that brought you to that not so likable place!!
Determination and , hopefully, a good supporting system are key to that .
Losing weight could be as simple as as "math problem " if it wasn't for the psychological and educational aspect of the process.Let's not forget eating is part of our social life !
Lower your calorie Intake + Increase calorie expenditure ( exercise )....
http://walking.about.com/cs/calories/l/blcalcalc.htm
Alright , I am determined and I am going to do it !! Now I am always feeling hungry....I have cut a lot on the amount of food I used to but it is not helping...Sometimes you don't really know but all you are eating are empty calories!!!
http://www.dietbites.com/diet-empty-calories.html
OK, I am discouraged...I need a "break"....I will start again on Monday!! And that can go on and on often adding extra lbs to the starting undesired ones.
A good exercise regiment , with structure and supervision really helps to keep the person accountable. Understanding the body needs for proper nutrition and energy, so it could better function even under the "stress" of calories reduction , also helps tremendously until the body and mind adapts to the "new " routine and results starts to show...now you are excited and willing to stick with it. Gradually you start to move better, aches and pains on your , tired , joints starts to subside....you have more energy....you can do more! Your clothes fit better...you have new activities , new friends....you feel better and it is ALL yours!!
As a personal trainer I must say all these things have to be done in a way that it is; understood, real and motivating so it becomes the person's new habits in life. Nobody can live in starvation and suffering ,meaning, that is not the way....you want to make it successful !
Sometimes one might benefit from a "kick" to start when the amount of weight to lose goes beyond...too many lbs. I recently learned about the HCG diet and I would not really believe it works , with no side effects, if I have not followed close the process and results of a successful experience with a friend. You can read all about it at http://hcgspasuccess.blogspot.com/ and judge for yourself....but always keeping in mind that the process of "losing weight" should take you to a new lifestyle: active, healthy and fun that you want to keep through , new, healthy eating patterns and regular exercise!!
Aqua Running: Rehab or a Great Workout?
Aqua Running: Rehab or a Great Workout? 
It is not unusual that while conducting my regular WET (Water Exercise Training) workout class at UCLA, me and the group, that gather at the diving well at Sunset Canyon at noon, would have a “guest” moving on the outside circle; Track and Field athletes from the UCLA team that come in their swimsuits with their Aqua joggers to do a cross training session or are training for an upcoming meet while injured.
In the Water, that’s where super- fit athletes meet with ordinary people to exercise!
Aqua Running it is becoming more and more popular since the early 1990s when distance runners found that when facing the most common injuries like; Achilles tendon, hamstring or sciatica problems, instead of being traditionally put on the sidelines while recovering unable to even jog without flare-ups, now could keep their training in a much safer environment: WATER!
In the water without any impact, by wearing a shaped foam belt that clicks into place around the waist helping to stay vertically afloat and keeping the body submerged from the neck down, they could mimic their running stride adding specificity to their training, while recovering. Chazzan!!! Now it is main-stream, anyone can train like an athlete!!
Want to make it harder…use the pace clock to run intervals, perform mid-tempo runs and get your heart rate up. Note that the water surrounding your whole body acts like an auxiliary heart pump keeping your heart rate always at 10/15% lower than in land and yet pushing hard!
Other benefits that one reaps while exercising in water:
- A hydro – massage to your muscles, that leaves you with a sense of relaxation even after a hard session, and to your lymphatic system helping to eliminate metabolic waste. You most likely will have an urge to go “pee” after a water session!
- Improves the function of your heart and lungs.
- Lower blood pressure
- Enhances muscle repair…just to mention a few!
To maximize the benefit of your session here are some essential techniques:
- Stay relaxed and watch you posture.
- Running in deep water will at first feel a bit awkward; remember that in the water the center of gravity is on your lungs so keep your hips always under your shoulders to keep the upright position. Keeping your posture nice and straight you will prevent yourself from hunch, common mistake.
Water running, believe me, it can be very boring IF:
- You go alone: bring along a water-running partner or find a group class.
- You don’t have a workout plan: after a 10/15 min warm up, perform intervals and add variety to them by using the pace clock, check your working pulse after the sets. Cool down and stretch.
But if you find yourself on a lonely trip to the pool and without a plan, try music…it can help you get started and stay motivated!!
Whether you are rehabbing from an injury or cross training, enjoy being in the water and HAVE FUN!!!
