Diet & Nutrition
Diet and Nutrition are 1 of, if not, the most important part of getting the body you want. You have to eat good to look good. But if you go that extra mile and eat great... you guessed it, you can look great! No matter what your goals are, 1 thing is the same. You need protein, and you don't need fat. Thats the most important rule here. Stay away from fatty foods. Cookies, chips, candy, chocolate, cake, fast food, fried food etc. Not all fat is bad for you though. There is a healthy fat. This fat can be found in fish, and flax seed oil.
Protein, why do you need it? Protein is the building block for muscle. Without protein, dont even bother going to the gym. To gain muscle mass, you need to eat protein. Some people say eating 2 grams of protein per pound of body weight. I disagree. I say stick with 1 gram per pound. So if you weigh 150lbs, eat 150 grams of protein. And that means everyday, whether your going to workout that day or not, you still need to supply your muscles with the protein they need to recover for the next workout and to grow. Some high protein foods are:
Chicken
Lean Meats
Egg Whites
Turkey
Tuna Fish (and other seafoods)
All of those foods are low in fat, if any fat at all, and very high in protein. A can of tuna has no fat, and 30 grams of protein. Not bad huh? Don't like these foods? Don't have time to eat all that protein? Check out the Supplements section.
Also about protein.. you need it after a workout. Eat a can of tuna or something high in protein after your workouts to supply your body with the protein it needs to recover after the workout you just had. I have a protein shake after every workout. For more info on protein shakes, check out the Supplements section.
As you might have guessed, fruits and vegetables are very important to your diet. Besides the fact theres no fat, they have the vitamins and minerals you need!
Drinks.
The best thing to drink is water, and alot of it. I drink about a gallon a day. You need it. It will give you the fuel you need to kill yourself in the gym getting the body you want. Another good drink is low/non fat milk. Milk has alot of protein in it, but personally i hate the taste of milk. But if you like it, non fat milk is great for you. But don't forget about the water!
Diets.
You have to make yourself a diet. Whether its a weight gain diet, or a weight loss diet, you have to get organized. Plan what your going to eat before you eat it. I know that almost every monday night im going to be eating chicken breasts, and that after every workout im going to have a protein shake, and that i need to go to the store and buy some tuna fish because i will be eating a can every day. Make yourself a diet as low in fat as possible, and high in protein and then get yourself organized so that eating isn't a problem anymore. It becomes as easy as walking, you just do it without thinking. This way, theres no time to think about eating those potato chips, or not eating enough protein.
Carbs.
People trying to lose weight should eat a diet very low in carbs while someone whose trying to gain weight can get away with eating the extra carbs.
Losing Weight: Motivation & Dedication
Motivation & Dedication
Throughout my site, i have explained many things. Exercises, routines and splits, diet and nutrition, and so on. But the one thing i can't do for you is make you do it, and keep doing it. This is the only section of the site where i can't help you. Theres no tips or secrets or anything. YOU HAVE TO HELP YOURSELF! I am currently so into this stuff right now that i can't see a time where i will ever stop going to the gym. Why? I'll tell you why....
Because i like looking and feeling good and knowing that each time i step into the gym, i will come out looking better and feeling better then when i first walked in. That right there is my motivation. Having friends and family i haven't seen in a while say to me "Holy shit, you got big man!" is my motivation. Knowing i can bench more then everyone i know is my motivation. Watching other people become totally out of breath after playing basketball while im breathing fine is my motivation. Knowing that you are reading this and that you will try to look better then me is my motivation.
I can go on and on with reasons. But that won't matter unless you can motivate you. Find your own reasons and every time you think for a second, even for a second, about qutting, remind yourself of those reasons.
Theres a long running inside joke that me and a few friends of mine at the gym have. A group of people we like to call "the new years crew."The new years crew has new members every year. Theres a new years crew in every gym. So, who are the new years crew? Well, every new years what do you do? Besides getting drunk and counting from 10 - 1? You make a new years resolution. I haven't taken any polls lately, but im sure most of those resolutions is to get in shape. Whether its to loss weight, gain weight, add muscle, whatever, thats probably what most people say. And most of these people form the elite group know as "the new years crew." The new years crew will join your gym, workout for a few weeks, and you will never see them again. And every new years, you will see another new years crew, and in a few weeks, they will be gone. Why? Because there is a lack of motivation and dedication. And no, there is no motivation supplement or dedication powder. So whether you end up working out from now until forever, or you become a member of the new years crew... thats all up to you.
Throughout my site, i have explained many things. Exercises, routines and splits, diet and nutrition, and so on. But the one thing i can't do for you is make you do it, and keep doing it. This is the only section of the site where i can't help you. Theres no tips or secrets or anything. YOU HAVE TO HELP YOURSELF! I am currently so into this stuff right now that i can't see a time where i will ever stop going to the gym. Why? I'll tell you why....
Because i like looking and feeling good and knowing that each time i step into the gym, i will come out looking better and feeling better then when i first walked in. That right there is my motivation. Having friends and family i haven't seen in a while say to me "Holy shit, you got big man!" is my motivation. Knowing i can bench more then everyone i know is my motivation. Watching other people become totally out of breath after playing basketball while im breathing fine is my motivation. Knowing that you are reading this and that you will try to look better then me is my motivation.
I can go on and on with reasons. But that won't matter unless you can motivate you. Find your own reasons and every time you think for a second, even for a second, about qutting, remind yourself of those reasons.
Theres a long running inside joke that me and a few friends of mine at the gym have. A group of people we like to call "the new years crew."The new years crew has new members every year. Theres a new years crew in every gym. So, who are the new years crew? Well, every new years what do you do? Besides getting drunk and counting from 10 - 1? You make a new years resolution. I haven't taken any polls lately, but im sure most of those resolutions is to get in shape. Whether its to loss weight, gain weight, add muscle, whatever, thats probably what most people say. And most of these people form the elite group know as "the new years crew." The new years crew will join your gym, workout for a few weeks, and you will never see them again. And every new years, you will see another new years crew, and in a few weeks, they will be gone. Why? Because there is a lack of motivation and dedication. And no, there is no motivation supplement or dedication powder. So whether you end up working out from now until forever, or you become a member of the new years crew... thats all up to you.
How to Lose Weight
Losing Weight
When you think of weight loss, you think of rice cakes and never eating. Well, thats why most people never lose the weight. In this section i will explain how you can lose weight without eating one rice cake and how you can eat not 1, not 2, but 5 meals a day and still lose weight!
Weight loss is simple, burn more caloiries then you consume.
If you can fully understand that then you are on your way to weight loss. There are 4 simple steps to weight loss. Here they are:
1) Count how many calories you eat in a normal day. Don't change anything, just eat like your normally do and count how many calories. Also, weigh yourself.
2) Starting the day after you counted calories, eat 500 calories less then you normally do. So pretend the day you counted calories you counted 2000. For the rest of the week, eat 1500. Instead of eating 3 big meals a day or eating all day all the time, spread those 1500 calories out over 5 small meals. Eat one every 2 and a half to 3 hours. Doing this will speed your metabolism.
3) Cardio. Cardio is a must for weight loss. Jog, walk, swim, jump rope, ride a bike, whatever.. just do it! All it takes is 30 mins a day, 5 days a week.
4) At the end of that week, weigh yourself. You'll notice a difference just after one week! Now, don't expect to see a 10lb weight loss. Anymore then 1 or 2 pounds lost a week is unhealthly. So look for 1 or 2 pound loss at the end of the week. Don't sound like much? You can lose 5-8 pounds a month! Thats around 75lbs a year! So if you have ALOT of weight to lose, you can lose it. If have just a few pounds to lose, you can lose it!
More Tips For Weight Loss
- Stay away from fat! Get rid of the chips and candy. No more fast food, nothing fried. Stay away from high carb foods. Carbs will eventually turn into fat. Foods like bread, rice, potatos, are high in carbs. They are ok to eat, but dont eat bread and potoatos ALL the time. Stick to high protein low carb/low fat foods like tuna fish (and other seafood), chicken breast, turkey, fruits and vegetables etc.
- WATER! Drink water! Drink around a half gallon a day, more if you can. Yes thats alot of water, but its that water that will give you energy and speed your fat loss.
- Strength training! YES! Weightlifting isn't just great for muscles, its great for fat loss. Muscles burn calories. Strength training, eating better, drinking more water and doing cardio is what will make you lose weight. You can do just 2 of those things, and still lose weight. But if you do them all, you will lose weight faster!
- Weigh yourself at the end of every week.
If you ever have more then 2 weeks without losing any weight, its time to change something. Eat 250 less calories then you've been eating. And keep everything else the same. Each time you see weight loss stop for more then 2 weeks, decrease calorie intake by 250 until you get down to the weight you want to be. NEVER starve yourself!
- Sleep! YES! Sleep! The easiest, yet most over looked step. Get atleast 8 hours of sleep a night.
When you think of weight loss, you think of rice cakes and never eating. Well, thats why most people never lose the weight. In this section i will explain how you can lose weight without eating one rice cake and how you can eat not 1, not 2, but 5 meals a day and still lose weight!
Weight loss is simple, burn more caloiries then you consume.
If you can fully understand that then you are on your way to weight loss. There are 4 simple steps to weight loss. Here they are:
1) Count how many calories you eat in a normal day. Don't change anything, just eat like your normally do and count how many calories. Also, weigh yourself.
2) Starting the day after you counted calories, eat 500 calories less then you normally do. So pretend the day you counted calories you counted 2000. For the rest of the week, eat 1500. Instead of eating 3 big meals a day or eating all day all the time, spread those 1500 calories out over 5 small meals. Eat one every 2 and a half to 3 hours. Doing this will speed your metabolism.
3) Cardio. Cardio is a must for weight loss. Jog, walk, swim, jump rope, ride a bike, whatever.. just do it! All it takes is 30 mins a day, 5 days a week.
4) At the end of that week, weigh yourself. You'll notice a difference just after one week! Now, don't expect to see a 10lb weight loss. Anymore then 1 or 2 pounds lost a week is unhealthly. So look for 1 or 2 pound loss at the end of the week. Don't sound like much? You can lose 5-8 pounds a month! Thats around 75lbs a year! So if you have ALOT of weight to lose, you can lose it. If have just a few pounds to lose, you can lose it!
More Tips For Weight Loss
- Stay away from fat! Get rid of the chips and candy. No more fast food, nothing fried. Stay away from high carb foods. Carbs will eventually turn into fat. Foods like bread, rice, potatos, are high in carbs. They are ok to eat, but dont eat bread and potoatos ALL the time. Stick to high protein low carb/low fat foods like tuna fish (and other seafood), chicken breast, turkey, fruits and vegetables etc.
- WATER! Drink water! Drink around a half gallon a day, more if you can. Yes thats alot of water, but its that water that will give you energy and speed your fat loss.
- Strength training! YES! Weightlifting isn't just great for muscles, its great for fat loss. Muscles burn calories. Strength training, eating better, drinking more water and doing cardio is what will make you lose weight. You can do just 2 of those things, and still lose weight. But if you do them all, you will lose weight faster!
- Weigh yourself at the end of every week.
If you ever have more then 2 weeks without losing any weight, its time to change something. Eat 250 less calories then you've been eating. And keep everything else the same. Each time you see weight loss stop for more then 2 weeks, decrease calorie intake by 250 until you get down to the weight you want to be. NEVER starve yourself!
- Sleep! YES! Sleep! The easiest, yet most over looked step. Get atleast 8 hours of sleep a night.
Important Fitness Facts
Important Facts
"What works for someone might not work for you." This is one of the most important things you need to learn. Someone might have great looking huge arms from doing 9 sets for biceps, while someone else (like myself) can see great gains from only doing 4 sets! When i first started working out i did 9 sets total for biceps. Thats what the magazines said you MUST do, and thats what a friend of mine in the gym says he does. So i did it, and saw no gains. So i changed it. I did 6 sets instead. After about a month or 2, i saw some gains! So i figured, if going from 9 sets to 6 worked, lets go even lower. So i did 4 sets and within 4-6 months i put a full inch onto my arms.
The point of this story?
Try something, if it works, stick with it, if it doesn't, change it. Its just that simple. If you can understand that little fact then you can bet on getting that body you want! If whatever your doing isn't working, change it. Whether its the exercises, the number of sets, the days of the week you do each muscle or anything else, if its not working, change something, change it all, who knows! Do whatever it takes and work as long as it takes until you find what works for you. Because once you find that one routine, that 1 number of sets and reps and exercises that works for you, you will be damn happy you spent the time looking for it.
Abs and ab workouts. Wanna know the truth about what exactly you have to do to get perfect abs? To read the site feature about abs and ab workouts, click here!
Genetics, some people use them as an excuse for looking bad.
"I have bad genetics, therefore i must be fat and get picked on and made fun of and be called fat" or "i have bad genetics, therefore i will always weigh 100lbs and get beat up by everyone because im so skinny." That is all total 100% bullshit! If your fat, its not your genetics, sure they play a part in making you fat, but its your fault you stay fat! If your skinny, stop complaining that because your dads so skinny, and your mom is so skinny, that you will forever have to be a skinny little punk. Its your parents fault for giving you those skinny genes, but its your fault for staying skinny! The skinny kid can gain weight and put on muscle, and the fat kid can loss weight and put on muscle. Everyone can win, you just have to play the game and play it right!
There are 3 body types...
Ectomorph - These are the skinny people. These guys have the fastest metabolism of them all. The ones who have been skinny all there life. They are skinny for a reason. This body type makes these ectomorphs lucky and unlucky. Good news, they are lucky because they will always have a lower body fat then all the other body types. These guys will be able to loss weight and loss fat faster then everyone else. Bad news, its extremely hard for these guys to gain weight and muscle mass. These guys have to eat and eat and eat to put on just a little weight.
Mesomorph - These guys have the best of both worlds. These are the in-between people. The ones that might be skinny, might be fat, or might be in the middle. They have a metabolism slower then the ectomorphs, but its a little harder for them to lose weight, and a little easier for them to gain weight..
Endomorph - The slowest metabolism of them all. These guys have the hardest time losing weight and keeping it off. But these guys have it easy when it comes to gaining weight, problem is, they gain to much..
Figure out which one is you.
I am an ectomorph, i was always refered to as "skin and bones" by my grandma. But just because im an ectomorph, that doesn't mean i can't be 200lbs of pure muscle, with a 5% body fat. And the endomorphs can be 120lbs if they want to be. They can be called skin and bones by their grandma's. They can also be 200lbs of pure muscle, or.. they can even be 275lbs of pure muscle because of their weight gaining ease. Mesomorphs can be all of the above..
Stretching.
One of the most over looked parts of working out. You must stretch. Aside from flexablitity, stretching is VERY important when it comes to injuries. Not stretching properly increases the risk of getting injured. Not only that, but stretching warms up the muscle. It gets the blood pumping. A warm muscle is a strong muscle! Remember that. So be sure to do a few minutes of stretching before every workout. And in between sets, stretch! Whatever muscle you are working out at the time, stretch it in between every set!.You'll thank me later..
Injuries and proper form.
You would not beleive how many workout related injuries there are these days. Some people are just stupid. I read this quote once at a site just like mine a few years ago.. "When you go to the gym, leave your ego at the door." What that means, is, when you step into the gym, forget about that hot chick watching you workout, forget about those big guys working out next to you, forget about seeing your friend there. DON'T TRY TO SHOW OFF TO ANYONE! I see it almost every day, people of all ages doing way to much weight then they can handle and they are doing it with terrible form because its so much weight. Did you come to the gym to get in shape, get muscular and lose fat, or did you come to lift really heavy weights? Im not saying dont' lift heavy weights. Lift heavy always! But only lift as heavy as you can where you can still use perfect form. Going too heavy for one set and messing up form just for that one set can cause an injury. If the weight you are using is causeing you to break form, lower the weight and don't think twice about it.
"What works for someone might not work for you." This is one of the most important things you need to learn. Someone might have great looking huge arms from doing 9 sets for biceps, while someone else (like myself) can see great gains from only doing 4 sets! When i first started working out i did 9 sets total for biceps. Thats what the magazines said you MUST do, and thats what a friend of mine in the gym says he does. So i did it, and saw no gains. So i changed it. I did 6 sets instead. After about a month or 2, i saw some gains! So i figured, if going from 9 sets to 6 worked, lets go even lower. So i did 4 sets and within 4-6 months i put a full inch onto my arms.
The point of this story?
Try something, if it works, stick with it, if it doesn't, change it. Its just that simple. If you can understand that little fact then you can bet on getting that body you want! If whatever your doing isn't working, change it. Whether its the exercises, the number of sets, the days of the week you do each muscle or anything else, if its not working, change something, change it all, who knows! Do whatever it takes and work as long as it takes until you find what works for you. Because once you find that one routine, that 1 number of sets and reps and exercises that works for you, you will be damn happy you spent the time looking for it.
Abs and ab workouts. Wanna know the truth about what exactly you have to do to get perfect abs? To read the site feature about abs and ab workouts, click here!
Genetics, some people use them as an excuse for looking bad.
"I have bad genetics, therefore i must be fat and get picked on and made fun of and be called fat" or "i have bad genetics, therefore i will always weigh 100lbs and get beat up by everyone because im so skinny." That is all total 100% bullshit! If your fat, its not your genetics, sure they play a part in making you fat, but its your fault you stay fat! If your skinny, stop complaining that because your dads so skinny, and your mom is so skinny, that you will forever have to be a skinny little punk. Its your parents fault for giving you those skinny genes, but its your fault for staying skinny! The skinny kid can gain weight and put on muscle, and the fat kid can loss weight and put on muscle. Everyone can win, you just have to play the game and play it right!
There are 3 body types...
Ectomorph - These are the skinny people. These guys have the fastest metabolism of them all. The ones who have been skinny all there life. They are skinny for a reason. This body type makes these ectomorphs lucky and unlucky. Good news, they are lucky because they will always have a lower body fat then all the other body types. These guys will be able to loss weight and loss fat faster then everyone else. Bad news, its extremely hard for these guys to gain weight and muscle mass. These guys have to eat and eat and eat to put on just a little weight.
Mesomorph - These guys have the best of both worlds. These are the in-between people. The ones that might be skinny, might be fat, or might be in the middle. They have a metabolism slower then the ectomorphs, but its a little harder for them to lose weight, and a little easier for them to gain weight..
Endomorph - The slowest metabolism of them all. These guys have the hardest time losing weight and keeping it off. But these guys have it easy when it comes to gaining weight, problem is, they gain to much..
Figure out which one is you.
I am an ectomorph, i was always refered to as "skin and bones" by my grandma. But just because im an ectomorph, that doesn't mean i can't be 200lbs of pure muscle, with a 5% body fat. And the endomorphs can be 120lbs if they want to be. They can be called skin and bones by their grandma's. They can also be 200lbs of pure muscle, or.. they can even be 275lbs of pure muscle because of their weight gaining ease. Mesomorphs can be all of the above..
Stretching.
One of the most over looked parts of working out. You must stretch. Aside from flexablitity, stretching is VERY important when it comes to injuries. Not stretching properly increases the risk of getting injured. Not only that, but stretching warms up the muscle. It gets the blood pumping. A warm muscle is a strong muscle! Remember that. So be sure to do a few minutes of stretching before every workout. And in between sets, stretch! Whatever muscle you are working out at the time, stretch it in between every set!.You'll thank me later..
Injuries and proper form.
You would not beleive how many workout related injuries there are these days. Some people are just stupid. I read this quote once at a site just like mine a few years ago.. "When you go to the gym, leave your ego at the door." What that means, is, when you step into the gym, forget about that hot chick watching you workout, forget about those big guys working out next to you, forget about seeing your friend there. DON'T TRY TO SHOW OFF TO ANYONE! I see it almost every day, people of all ages doing way to much weight then they can handle and they are doing it with terrible form because its so much weight. Did you come to the gym to get in shape, get muscular and lose fat, or did you come to lift really heavy weights? Im not saying dont' lift heavy weights. Lift heavy always! But only lift as heavy as you can where you can still use perfect form. Going too heavy for one set and messing up form just for that one set can cause an injury. If the weight you are using is causeing you to break form, lower the weight and don't think twice about it.
Exercise and Fatigue
Exercise and Fatigue
Exercise -- sometimes when you want it the least, you need it the most. When you feel tired, worn out and stressed out, the last thing you may feel like doing is throwing on your workout clothes and heading to the fitness center. But many experts say this is exactly what you should do. They recommend regular exercise to help prevent and treat "garden-variety fatigue."
What do you mean by "garden-variety fatigue," and why does exercise help?
The most common cause of fatigue for North American adults is a combination of three factors: sleeping problems, stress and lack of exercise. These three factors are often present simultaneously. Stress makes sleep more difficult for many people. They feel restless, have difficulty falling asleep and waken during the night worrying about problems. Inadequate sleep makes people tired. Tired people may work less efficiently, feel more stressed, and lack the time and energy to exercise. A lack of exercise, in turn, increases feelings of stress and worsens sleep quality.
Add exercise to this picture and the reverse is true. A good workout leaves your muscles relaxed and your spirit energized. You work more productively, make better decisions the rest of the day and feel less "attached" to causes of stress. The stress is still there, but it is less likely to get under your skin. At bedtime, you more easily disengage from the day. Your muscles feel relaxed and your body tired. You fall asleep quickly and sleep soundly, with several periods of deep restorative sleep. You awaken before the alarm goes off feeling refreshed and rested.
This illustration shows that exercise helps in at least two ways: by increasing your resistance to stress and by improving sleep quality. Exercise during the day can also temporarily energize you and lift feelings of fatigue. Many people find an exercise class or a brisk walk more effective than a coffee break!
Exercise makes me too wound up at bedtime.
People who have difficulty sleeping sometimes find that exercise too late in the day winds them up instead of down. Try exercising earlier in the day. Sleeping problems may also indicate that exercise sessions are too vigorous. If you are just starting an exercise program, remember to begin slowly and increase the amount and intensity gradually.
Isn't fatigue sometimes a symptom of a medical problem?
Yes. That's why you should check with your doctor if you experience daily fatigue that is not explained by something obvious, such as lack of sleep. Fatigue may arise from an almost endless laundry list of health problems, such as anemia, an under active thyroid gland, sleep apnea, depression and so forth. Fatigue is a common side effect of many medications, including over-the-counter drugs such as antihistamines and cold medications. If you think your prescription medication may be causing fatigue, you'll need to work closely with your physician to adjust your medications and dosages.
I exercise a great deal, but I'm still tired.
Fatigue can be a sign of over training -- exercising too much or increasing the amount you exercise too quickly before your body can adapt. Be sure your doctor has ruled out other problems, and take a look at the progression of your exercise program.
Can't a poor diet contribute to feelings of fatigue?
Absolutely. People trying to lose weight often consume too few calories, and sometimes too little protein, both of which can leave them energy-deprived and tired. People doing a great deal of training may not be trying to lose weight, but may still have an inadequate calorie and/or protein intake if their diet has not kept pace with their training.
Should I skip my workout when I feel fatigued?
Feeling unusually tired, especially when you do not usually feel fatigued, can be a sign that you're coming down with a cold, or are under more stress and need extra rest. Heeding such messages in their early stages and accommodating your body's requests can prevent more serious disorders down the road. There's nothing wrong with an occasional day off!
Exercise -- sometimes when you want it the least, you need it the most. When you feel tired, worn out and stressed out, the last thing you may feel like doing is throwing on your workout clothes and heading to the fitness center. But many experts say this is exactly what you should do. They recommend regular exercise to help prevent and treat "garden-variety fatigue."
What do you mean by "garden-variety fatigue," and why does exercise help?
The most common cause of fatigue for North American adults is a combination of three factors: sleeping problems, stress and lack of exercise. These three factors are often present simultaneously. Stress makes sleep more difficult for many people. They feel restless, have difficulty falling asleep and waken during the night worrying about problems. Inadequate sleep makes people tired. Tired people may work less efficiently, feel more stressed, and lack the time and energy to exercise. A lack of exercise, in turn, increases feelings of stress and worsens sleep quality.
Add exercise to this picture and the reverse is true. A good workout leaves your muscles relaxed and your spirit energized. You work more productively, make better decisions the rest of the day and feel less "attached" to causes of stress. The stress is still there, but it is less likely to get under your skin. At bedtime, you more easily disengage from the day. Your muscles feel relaxed and your body tired. You fall asleep quickly and sleep soundly, with several periods of deep restorative sleep. You awaken before the alarm goes off feeling refreshed and rested.
This illustration shows that exercise helps in at least two ways: by increasing your resistance to stress and by improving sleep quality. Exercise during the day can also temporarily energize you and lift feelings of fatigue. Many people find an exercise class or a brisk walk more effective than a coffee break!
Exercise makes me too wound up at bedtime.
People who have difficulty sleeping sometimes find that exercise too late in the day winds them up instead of down. Try exercising earlier in the day. Sleeping problems may also indicate that exercise sessions are too vigorous. If you are just starting an exercise program, remember to begin slowly and increase the amount and intensity gradually.
Isn't fatigue sometimes a symptom of a medical problem?
Yes. That's why you should check with your doctor if you experience daily fatigue that is not explained by something obvious, such as lack of sleep. Fatigue may arise from an almost endless laundry list of health problems, such as anemia, an under active thyroid gland, sleep apnea, depression and so forth. Fatigue is a common side effect of many medications, including over-the-counter drugs such as antihistamines and cold medications. If you think your prescription medication may be causing fatigue, you'll need to work closely with your physician to adjust your medications and dosages.
I exercise a great deal, but I'm still tired.
Fatigue can be a sign of over training -- exercising too much or increasing the amount you exercise too quickly before your body can adapt. Be sure your doctor has ruled out other problems, and take a look at the progression of your exercise program.
Can't a poor diet contribute to feelings of fatigue?
Absolutely. People trying to lose weight often consume too few calories, and sometimes too little protein, both of which can leave them energy-deprived and tired. People doing a great deal of training may not be trying to lose weight, but may still have an inadequate calorie and/or protein intake if their diet has not kept pace with their training.
Should I skip my workout when I feel fatigued?
Feeling unusually tired, especially when you do not usually feel fatigued, can be a sign that you're coming down with a cold, or are under more stress and need extra rest. Heeding such messages in their early stages and accommodating your body's requests can prevent more serious disorders down the road. There's nothing wrong with an occasional day off!
How Healthy Is Barbecuing?
Is Barbecuing Healty?
People used to question the nutritional effects of barbecuing because they were concerned about the fat content of traditional barbecue fare like hot dogs and hamburgers. That concern is valid, but it's easily avoided by substituting skinless chicken and fish.
Unfortunately, researchers say there is still another concern about the health impact of barbecuing any animal meats: when they are cooked in the intense heat of the barbecue, substances are formed that have been clearly shown to be carcinogens (substances that can start the development of cancer). And these substances develop regardless of whether low-fat or high-fat, red meat or white meat is on the grill.
In a landmark report on diet and cancer risk, the American Institute for Cancer Research (AICR) notes that as meat - red or white - is cooked, natural substances that it contains react under intense heat to form compounds called heterocyclic amines (HCAs) that have been linked with increased cancer risk in some animal studies. The longer the cooking time and higher the temperature, the more these carcinogenic substances formed.
Studies in the Journal of the National Cancer Institute have shown that people who frequently eat heavily browned or very well done meat are three to five times more likely to develop breast, colon and stomach cancer than those who eat it less often. Studies of rodents demonstrated that these HCAs are distributed to mammary (breast)tissue and cause changes in a cell's genetic material. However, we don't have proof that this process occurs in people.
Does this mean that if you care about your health you must banish the grill? Not necessarily. Researchers note that how people barbecue affects the risks. For example, marinating meat or poultry even briefly before cooking reduces the amount of HCAs formed by about 96 percent. Partially pre-cooking meat for two minutes in the microwave just before grilling prevents 90 percent of the HCAs normally formed.
Avoid the black char that often forms during grilling, since it is particularly concentrated in cancer-causing substances. Other carcinogens of concern come from the smoke. You can limit the meat's contact with smoke and decrease this risk if you raise the grill a little higher from the heat and choose leaner meats and trim all visible fat so it can't drip and cause smoking. Placing food in a foil packet also prevents smoking.
The rest of your meal can reduce the risks of grilling as well. Antioxidant vitamins and phytochemicals in fruits, vegetables and soy foods seem to block some of the damage HCAs do to cells. Studies from Oregon State University demonstrate that substances in tea increase the body's ability to detoxify and excrete HCA before they do their damage.
Look at the overall balance of your meal. AICR recommends that at any meal, animal protein like meat, poultry and seafood should occupy no more than a third of your plate. And that's especially true when it's grilled. By limiting your meat portion, you limit your exposure to HCAs and other carcinogens. And by enjoying a healthy portion of fruits, vegetables and whole grains, you get loads of cancer-fighting, health-promoting nutrients and phytochemicals. If you want to grill some of these veggies, that's no problem, since the HCA reaction occurs only in foods with animal protein.
People used to question the nutritional effects of barbecuing because they were concerned about the fat content of traditional barbecue fare like hot dogs and hamburgers. That concern is valid, but it's easily avoided by substituting skinless chicken and fish.
Unfortunately, researchers say there is still another concern about the health impact of barbecuing any animal meats: when they are cooked in the intense heat of the barbecue, substances are formed that have been clearly shown to be carcinogens (substances that can start the development of cancer). And these substances develop regardless of whether low-fat or high-fat, red meat or white meat is on the grill.
In a landmark report on diet and cancer risk, the American Institute for Cancer Research (AICR) notes that as meat - red or white - is cooked, natural substances that it contains react under intense heat to form compounds called heterocyclic amines (HCAs) that have been linked with increased cancer risk in some animal studies. The longer the cooking time and higher the temperature, the more these carcinogenic substances formed.
Studies in the Journal of the National Cancer Institute have shown that people who frequently eat heavily browned or very well done meat are three to five times more likely to develop breast, colon and stomach cancer than those who eat it less often. Studies of rodents demonstrated that these HCAs are distributed to mammary (breast)tissue and cause changes in a cell's genetic material. However, we don't have proof that this process occurs in people.
Does this mean that if you care about your health you must banish the grill? Not necessarily. Researchers note that how people barbecue affects the risks. For example, marinating meat or poultry even briefly before cooking reduces the amount of HCAs formed by about 96 percent. Partially pre-cooking meat for two minutes in the microwave just before grilling prevents 90 percent of the HCAs normally formed.
Avoid the black char that often forms during grilling, since it is particularly concentrated in cancer-causing substances. Other carcinogens of concern come from the smoke. You can limit the meat's contact with smoke and decrease this risk if you raise the grill a little higher from the heat and choose leaner meats and trim all visible fat so it can't drip and cause smoking. Placing food in a foil packet also prevents smoking.
The rest of your meal can reduce the risks of grilling as well. Antioxidant vitamins and phytochemicals in fruits, vegetables and soy foods seem to block some of the damage HCAs do to cells. Studies from Oregon State University demonstrate that substances in tea increase the body's ability to detoxify and excrete HCA before they do their damage.
Look at the overall balance of your meal. AICR recommends that at any meal, animal protein like meat, poultry and seafood should occupy no more than a third of your plate. And that's especially true when it's grilled. By limiting your meat portion, you limit your exposure to HCAs and other carcinogens. And by enjoying a healthy portion of fruits, vegetables and whole grains, you get loads of cancer-fighting, health-promoting nutrients and phytochemicals. If you want to grill some of these veggies, that's no problem, since the HCA reaction occurs only in foods with animal protein.
How to Lower Blood Cholesterol
HOW TO LOWER YOUR BLOOD CHOLESTEROL
The food tables and data methods based on "EATER'S CHOICE: PATIENT
GUIDE" are the guidelines of the American Heart Association.
The key to the plan is controlling your intake of the nutrient that
most affects blood cholesterol levels - saturated fat.
Saturated Fat:
Fats contain a mixture of fatty acids - saturated, monosaturated, and
polyunsaturated. Animal fats contain a greater proportion of saturated
fatty acids, which raise blood cholesterol levels; vegetable oils usually
contain a greater proportion of polyunsaturated fatty acids, which lower
blood cholesterol levels. The more saturated the fat, the more solid it is
at room temperature. Examples of saturated fat include beef fat, butter,
lard, shortening, coconut oil, and chocolate.
Figuring your Daily Allowance of Saturated Fat:
The Heart Association recommends that no more than 10% of your total
calories come from saturated fat.
Translating Your Saturated Fat Quota Into Foods:
Keep track of the foods you eat during the day, along
with their saturated fat calories. Limit your saturated fat intake to the
10% level calculated.
You may want to begin by determining which foods your saturated fat
calories are coming from. You can then decide which foods to cut back on or
eliminate to lower your saturated fat intake. Food tables will also
help you choose foods low in saturated fat to substitute for foods high in
saturated fat.
Controlling Dietary Cholesterol and Other Fats:
Dietary cholesterol can be controlled by simply eliminating the few high
cholesterol foods ( egg yolks, organ meats, sardines, and shrimp).
Substituting polyunsaturated margarines and oils for butter and shortening
will give you adequate polyunsaturated fat.
The food tables and data methods based on "EATER'S CHOICE: PATIENT
GUIDE" are the guidelines of the American Heart Association.
The key to the plan is controlling your intake of the nutrient that
most affects blood cholesterol levels - saturated fat.
Saturated Fat:
Fats contain a mixture of fatty acids - saturated, monosaturated, and
polyunsaturated. Animal fats contain a greater proportion of saturated
fatty acids, which raise blood cholesterol levels; vegetable oils usually
contain a greater proportion of polyunsaturated fatty acids, which lower
blood cholesterol levels. The more saturated the fat, the more solid it is
at room temperature. Examples of saturated fat include beef fat, butter,
lard, shortening, coconut oil, and chocolate.
Figuring your Daily Allowance of Saturated Fat:
The Heart Association recommends that no more than 10% of your total
calories come from saturated fat.
Translating Your Saturated Fat Quota Into Foods:
Keep track of the foods you eat during the day, along
with their saturated fat calories. Limit your saturated fat intake to the
10% level calculated.
You may want to begin by determining which foods your saturated fat
calories are coming from. You can then decide which foods to cut back on or
eliminate to lower your saturated fat intake. Food tables will also
help you choose foods low in saturated fat to substitute for foods high in
saturated fat.
Controlling Dietary Cholesterol and Other Fats:
Dietary cholesterol can be controlled by simply eliminating the few high
cholesterol foods ( egg yolks, organ meats, sardines, and shrimp).
Substituting polyunsaturated margarines and oils for butter and shortening
will give you adequate polyunsaturated fat.
Weights vs Aerobics
Should I lift weights or do aerobics first?
The answer to this question depends on what your goals are. If gaining muscle is your main concern than you should lift weights first while you are full of energy. You don't want to get tired doing aerobics and not be able to give your workout your all. If you want to build stamina and endurance you should do aerobics first. You may want to consider doing aerobics on the days when you are not weight lifting.
Be careful not to overtrain by working out every day of the week. Taking a day off once in a while is good for the body also.
The answer to this question depends on what your goals are. If gaining muscle is your main concern than you should lift weights first while you are full of energy. You don't want to get tired doing aerobics and not be able to give your workout your all. If you want to build stamina and endurance you should do aerobics first. You may want to consider doing aerobics on the days when you are not weight lifting.
Be careful not to overtrain by working out every day of the week. Taking a day off once in a while is good for the body also.
Machines Vs Free Weights
The Advantages of Machines:
1. They are great for beginners because they are safe and easy to use.
2. Machines guide your body through a certain range of motion.
3. You don't have to worry about balancing the weight as much as with free weights.
4. Machines don't require as much coordination.
5. Machines isolate each muscle group.
6. Machines let you get in a fast workout. You go through a circuit of machines and then you are finished.
7. Machines are usually arranged so that you work large muscle groups and then smaller muscle groups.
The Disadvantages of Machines:
1. Machines don't fit everybody. They can be hard to adjust.
2. Machines don't build as much balance or coordination.
3. Machines can put your body into a bad range of motion. (If you feel uncomfortable move onto another machine)
4. Machines are not portable. They can't be moved around very easily.
5. Many bodybuilders believe that working out with machines alone doesn't build a very good body.
The Advantages of Free Weights:
1. Free weights are versatile. One set of dumbells can be used for many exercises.
2. Free weights build better balance and coordination.
3. Free weights work your muscles in a way that matches real life.
4. Many bodybuilders primarily use free weights to gain their massive size.
5. Free weights allow you to strengthen muscles and tendons that wouldn't get much work when using machines.
The Disadvantages of Free Weights:
1. Free weights can be difficult because of the balance and coordination required.
2. A free weight workout will take longer than a machine workout.
3. You can get injured easier using free weights.
1. They are great for beginners because they are safe and easy to use.
2. Machines guide your body through a certain range of motion.
3. You don't have to worry about balancing the weight as much as with free weights.
4. Machines don't require as much coordination.
5. Machines isolate each muscle group.
6. Machines let you get in a fast workout. You go through a circuit of machines and then you are finished.
7. Machines are usually arranged so that you work large muscle groups and then smaller muscle groups.
The Disadvantages of Machines:
1. Machines don't fit everybody. They can be hard to adjust.
2. Machines don't build as much balance or coordination.
3. Machines can put your body into a bad range of motion. (If you feel uncomfortable move onto another machine)
4. Machines are not portable. They can't be moved around very easily.
5. Many bodybuilders believe that working out with machines alone doesn't build a very good body.
The Advantages of Free Weights:
1. Free weights are versatile. One set of dumbells can be used for many exercises.
2. Free weights build better balance and coordination.
3. Free weights work your muscles in a way that matches real life.
4. Many bodybuilders primarily use free weights to gain their massive size.
5. Free weights allow you to strengthen muscles and tendons that wouldn't get much work when using machines.
The Disadvantages of Free Weights:
1. Free weights can be difficult because of the balance and coordination required.
2. A free weight workout will take longer than a machine workout.
3. You can get injured easier using free weights.
Planning for Fitness
Setting Goals:
Why do you want to become a bodybuilder? Why do you want to become fit? The first step in any program is to decide why you are undertaking a bodybuilding or fitness plan. Some people start a program because they are overweight or because they want to look better. These are good reasons but, make sure that you are doing it for yourself. A higher percentage of people stick with a plan because they are committed to themselves. Get started now to see a difference tomorrow.
Setup Goals For Today:
By setting up immediate goals you will be setting a solid foundation for gains.
Plan what you are going to eat today.
Plan your workout.
What are you going to accomplish today?
Take it one day at a time and you will succeed. Being consistently disciplined is most of the battle.
Short Term Goals:
Make sure that you start out with some short term goals. Most people set themselves up for failure because they think that they can get big overnight. Rome wasn't built in a day. Start slow and build up to lifting that 300 pound bench press. Add a little extra weight every week or every couple of weeks. Don't jump right in and hurt yourself or get so sore that you won't want to continue. You will be sore in the beginning but, this is part of the deal. After a few weeks the soreness will occur less frequently.
Long Term Goals:
Setup some long term goals for the next 3 to 6 months. Setup more goals for 6 months to 2 years. Example:
"I want to be able to do (you fill in here)."
"I would like to look like (you fill in that person here)."
Find a picture of someone that you admire and visualize yourself looking like that person. Make sure that your goals match the time allotted. Don't expect to look like Dorian Yates in 3 months. Be realistic but, dream a little. Visualization is a powerful tool. Visualize each workout and the workout will become better.
Keep A Logbook:
Write down your training, nutrition and goals. By keeping track of your progress you can easily see where you are versus where you will be.
Make sure that you write the date on each entry.
Training: Write down your exercise, your sets, and your reps. Write down a little about how you felt that day, your bodyweight, and whether you stretched or not.
Nutrition: Write down what you eat and count calories. Write down what vitamins, minerals and supplements you take.
Goals: Write down your short and long term goals.
Workout with a Training Buddy:
Some people like to train by themselves. Others like to workout with someone. If you choose to workout with a friend make sure that you have similar abilities. You wouldn't want someone spotting you that couldn't lift the weight if it becomes too heavy for you. A training buddy can be very motivational. You can push each other to attain each other's goals. If you know that your friend is going to be at the gym you are more likely to show up to train.
Why do you want to become a bodybuilder? Why do you want to become fit? The first step in any program is to decide why you are undertaking a bodybuilding or fitness plan. Some people start a program because they are overweight or because they want to look better. These are good reasons but, make sure that you are doing it for yourself. A higher percentage of people stick with a plan because they are committed to themselves. Get started now to see a difference tomorrow.
Setup Goals For Today:
By setting up immediate goals you will be setting a solid foundation for gains.
Plan what you are going to eat today.
Plan your workout.
What are you going to accomplish today?
Take it one day at a time and you will succeed. Being consistently disciplined is most of the battle.
Short Term Goals:
Make sure that you start out with some short term goals. Most people set themselves up for failure because they think that they can get big overnight. Rome wasn't built in a day. Start slow and build up to lifting that 300 pound bench press. Add a little extra weight every week or every couple of weeks. Don't jump right in and hurt yourself or get so sore that you won't want to continue. You will be sore in the beginning but, this is part of the deal. After a few weeks the soreness will occur less frequently.
Long Term Goals:
Setup some long term goals for the next 3 to 6 months. Setup more goals for 6 months to 2 years. Example:
"I want to be able to do (you fill in here)."
"I would like to look like (you fill in that person here)."
Find a picture of someone that you admire and visualize yourself looking like that person. Make sure that your goals match the time allotted. Don't expect to look like Dorian Yates in 3 months. Be realistic but, dream a little. Visualization is a powerful tool. Visualize each workout and the workout will become better.
Keep A Logbook:
Write down your training, nutrition and goals. By keeping track of your progress you can easily see where you are versus where you will be.
Make sure that you write the date on each entry.
Training: Write down your exercise, your sets, and your reps. Write down a little about how you felt that day, your bodyweight, and whether you stretched or not.
Nutrition: Write down what you eat and count calories. Write down what vitamins, minerals and supplements you take.
Goals: Write down your short and long term goals.
Workout with a Training Buddy:
Some people like to train by themselves. Others like to workout with someone. If you choose to workout with a friend make sure that you have similar abilities. You wouldn't want someone spotting you that couldn't lift the weight if it becomes too heavy for you. A training buddy can be very motivational. You can push each other to attain each other's goals. If you know that your friend is going to be at the gym you are more likely to show up to train.
Pegnancy and Maternal obesity
Pregnancy and body weight
Birth of a child definitely one brightest events in womans life. But pregnancy brings often additional weight, which young mommy isnt happy about.
On the matter of health, it is very important to loose weight as soon as possible after giving birth .
Scientific researches have proven, that too much extra pounds after giving birth is a risk for both - the child and the mother. It may cause miscarry and a need for ceasarean section
Researches have proven that , that big weight when giving birth may cause being fat later on, too.
It is not important how many pounds are lost before pregnancy, every lost pound helps too keep your and your child healty.
Pegnancy and Maternal obesity
Compared to normal-weight women, obese women have an increased risk of infertility and pregnancy complications. The most consistently described pregnancy complications are hypertensive disorders, gestational diabetes mellitus, thromboembolic events, and cesarean section. Fetal and neonatal complications may include congenital malformations, macrosomia, and shoulder dystocia. The literature suggests that women with a body mass index (BMI) 30 have approximately double the risk of having a child with a neural tube defect (NTD) compared to normal-weight women, and the increased risk associated with higher maternal body weight does not appear to be modified by folic acid supplementation. The Public Affairs Committee of the Teratology Society supports the public health initiatives identified by the U.S. Food and Drug Administration in 2004 and the research initiatives identified by the National Institutes of Health in 2004. The Public Affairs Committee recommends that clinicians counsel women about appropriate caloric intake and exercise and that health-care providers educate parents about appropriate childhood nutrition. Breast-feeding should be encouraged based on evidence of a protective effect against childhood obesity, as well as other health advantages.
Fetal origins of obesity
The worldwide epidemic of obesity continues unabated. Obesity is notoriously difficult to treat, and, thus, prevention is critical. A new paradigm for prevention, which evolved from the notion that environmental factors in utero may influence lifelong health, has emerged in recent years. A large number of epidemiological studies have demonstrated a direct relationship between birth weight and BMI attained in later life. Although the data are limited by lack of information on potential confounders, these associations seem robust. Possible mechanisms include lasting changes in proportions of fat and lean body mass, central nervous system appetite control, and pancreatic structure and function. Additionally, lower birth weight seems to be associated with later risk for central obesity, which also confers increased cardiovascular risk. This association may be mediated through changes in the hypothalamic pituitary axis, insulin secretion and sensing, and vascular responsiveness. The combination of lower birth weight and higher attained BMI is most strongly associated with later disease risk. We are faced with the seeming paradox of increased adiposity at both ends of the birth weight spectrum-higher BMI with higher birth weight and increased central obesity with lower birth weight. Future research on molecular genetics, intrauterine growth, growth trajectories after birth, and relationships of fat and lean mass will elucidate relationships between early life experiences and later body proportions. Prevention of obesity starting in childhood is critical and can have lifelong, perhaps multigenerational, impact.
Structured diet and physical activity prevent postpartum weight retention
Postpregnancy weight retention contributes to the near-epidemic prevalence of obesity in the United States. This study examines the impact of an individualized, structured diet and physical activity intervention on weight loss in overweight women during the first year postpartum. METHODS: Forty overweight postpartum women were randomized to either a structured (STR) or a self-directed (SELF) intervention. Measurements included body weight, percent body fat, daily caloric intake, habitual physical activity, and cardiorespiratory fitness. Subjects in STR received individualized diet and physical activity prescriptions derived from baseline measurements. They met weekly for the first 12 weeks and kept daily food and activity diaries. Subjects in SELF received a single 1-hour educational session about diet and activity. RESULTS: Only 23 of 40 participants remained in the study at 1 year postpartum. Of those, STR (n = 13) had a significant weight loss (7.3 kg, p < 0.01), a significant decrease in percent body fat (6%, p < 0.01), and no change in fat-free mass. SELF (n = 10) had no significant change in weight, percent body fat, or fat-free mass. CONCLUSIONS: Women who committed to this one class per week for 12 weeks postpartum had a high likelihood of successful weight loss that persisted at 1 year. Women who were overweight before pregnancy were unlikely to lose the pregnancy-related weight without the help of a formal intervention. This suggests that healthcare professionals should strongly encourage postpartum women to enroll in a structured diet and exercise program.
Birth of a child definitely one brightest events in womans life. But pregnancy brings often additional weight, which young mommy isnt happy about.
On the matter of health, it is very important to loose weight as soon as possible after giving birth .
Scientific researches have proven, that too much extra pounds after giving birth is a risk for both - the child and the mother. It may cause miscarry and a need for ceasarean section
Researches have proven that , that big weight when giving birth may cause being fat later on, too.
It is not important how many pounds are lost before pregnancy, every lost pound helps too keep your and your child healty.
Pegnancy and Maternal obesity
Compared to normal-weight women, obese women have an increased risk of infertility and pregnancy complications. The most consistently described pregnancy complications are hypertensive disorders, gestational diabetes mellitus, thromboembolic events, and cesarean section. Fetal and neonatal complications may include congenital malformations, macrosomia, and shoulder dystocia. The literature suggests that women with a body mass index (BMI) 30 have approximately double the risk of having a child with a neural tube defect (NTD) compared to normal-weight women, and the increased risk associated with higher maternal body weight does not appear to be modified by folic acid supplementation. The Public Affairs Committee of the Teratology Society supports the public health initiatives identified by the U.S. Food and Drug Administration in 2004 and the research initiatives identified by the National Institutes of Health in 2004. The Public Affairs Committee recommends that clinicians counsel women about appropriate caloric intake and exercise and that health-care providers educate parents about appropriate childhood nutrition. Breast-feeding should be encouraged based on evidence of a protective effect against childhood obesity, as well as other health advantages.
Fetal origins of obesity
The worldwide epidemic of obesity continues unabated. Obesity is notoriously difficult to treat, and, thus, prevention is critical. A new paradigm for prevention, which evolved from the notion that environmental factors in utero may influence lifelong health, has emerged in recent years. A large number of epidemiological studies have demonstrated a direct relationship between birth weight and BMI attained in later life. Although the data are limited by lack of information on potential confounders, these associations seem robust. Possible mechanisms include lasting changes in proportions of fat and lean body mass, central nervous system appetite control, and pancreatic structure and function. Additionally, lower birth weight seems to be associated with later risk for central obesity, which also confers increased cardiovascular risk. This association may be mediated through changes in the hypothalamic pituitary axis, insulin secretion and sensing, and vascular responsiveness. The combination of lower birth weight and higher attained BMI is most strongly associated with later disease risk. We are faced with the seeming paradox of increased adiposity at both ends of the birth weight spectrum-higher BMI with higher birth weight and increased central obesity with lower birth weight. Future research on molecular genetics, intrauterine growth, growth trajectories after birth, and relationships of fat and lean mass will elucidate relationships between early life experiences and later body proportions. Prevention of obesity starting in childhood is critical and can have lifelong, perhaps multigenerational, impact.
Structured diet and physical activity prevent postpartum weight retention
Postpregnancy weight retention contributes to the near-epidemic prevalence of obesity in the United States. This study examines the impact of an individualized, structured diet and physical activity intervention on weight loss in overweight women during the first year postpartum. METHODS: Forty overweight postpartum women were randomized to either a structured (STR) or a self-directed (SELF) intervention. Measurements included body weight, percent body fat, daily caloric intake, habitual physical activity, and cardiorespiratory fitness. Subjects in STR received individualized diet and physical activity prescriptions derived from baseline measurements. They met weekly for the first 12 weeks and kept daily food and activity diaries. Subjects in SELF received a single 1-hour educational session about diet and activity. RESULTS: Only 23 of 40 participants remained in the study at 1 year postpartum. Of those, STR (n = 13) had a significant weight loss (7.3 kg, p < 0.01), a significant decrease in percent body fat (6%, p < 0.01), and no change in fat-free mass. SELF (n = 10) had no significant change in weight, percent body fat, or fat-free mass. CONCLUSIONS: Women who committed to this one class per week for 12 weeks postpartum had a high likelihood of successful weight loss that persisted at 1 year. Women who were overweight before pregnancy were unlikely to lose the pregnancy-related weight without the help of a formal intervention. This suggests that healthcare professionals should strongly encourage postpartum women to enroll in a structured diet and exercise program.
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