Which Way to Weight Loss?

Americans are fatter than ever.

You've probably read this several times recently, in the newspaper, in women's magazines, or even in the introduction to many of the hundreds of diet books lining the shelves at your local mall or supermarket. The reason for our progressive pudge?-Some experts will tell you it's because we indulge in too many calorically-dense, nutritionally deficient convenience foods; others will claim it's due to misinformation about proper nutrition and exercise; still others claim current facts and studies are incorrect-and new theories are called for to control a weighty problem that is reaching pandemic proportions.

Last June the World Health Organization declared obesity an invasive industrialized disease afflicting half of the world's adult population! The statistics aren't much lighter for Americans either-according to a recent report from the National Center for Health Statistics, at least half of American adults are overweight; and our children aren't fairing much better, with 20 percent of adolescents ages six to 17 years weighing in over the acceptable range.

Obesity is defined as an excess of body fat exceeding 25 percent of a man's body weight or 30 percent of a women's body weight. Although hypothyroidism or medications can cause weight gain, fat accumulation occurs when a person's calorie intake exceeds the amount of energy burned. Extra fat is stored in the adipose tissues under the skin, increasing fat cell size. In individuals with extreme obesity, fat cell numbers are also increased.

Although obesity is now generally recognized as a disease caused by genetic, environmental, and psychological factors, (rather than a weakness or moral failing), it does have a cure-albeit a complex one involving permanent diet and lifestyle changes. Taking the cure does have its health advantages; as obesity is connected to a variety of serious non-communicable diseases including non-insulin, adult-onset diabetes; coronary heart disease; high blood pressure; stroke; several types of cancer; gallbladder disease; musculoskeletal disorders; and respiratory problems. Losing even a small amount of body fat will reduce one's risk.

Obesity also creates a tremendous psychological burden for men and women living with a fashion and entertainment industry that idolizes trim figures. Looking better is often the strongest incentive for losing extra body fat, and at any given time almost one-half of women and one-fourth of men are trying to lose weight.



WHO'S NEEDING THE ADVICE?

Despite the US Department of Agriculture's (USDA's) best efforts to direct us toward an active lifestyle that includes a diet that is well-balanced; low in fat and cholesterol; moderate in sugar and salt; and rich in whole grains, fruits, and vegetables-it's a fact, Americans tend to choose taste and convenience over nutritional content and generally don't get enough exercise.

A study in the September issue of Pediatrics reported that only one percent of young Americans (ages two to 19) eat a recommended healthy diet. In reality, young people are obtaining 40 percent of their fuel from fat and sugar (despite the USDA's recommended 10 percent or less). As many dietary habits and food preferences are adapted at an early age and are strongly influenced by environment-it seems the USDA's message has yet to sink in for children and the adults raising them.

The 1997 American Dietetic Association's Nutrition Trends Survey, reveals that about 20 percent of Americans believe eating well takes too much time, and would involve giving up foods they enjoy. The same number also say confusion or frustration over conflicting diet and health reports is a major barrier preventing them from doing all they can to eat well.

There is much truth in the confusion claims. Weight loss is a complex process involving how well food is metabolized in the body. Diet experts have been trying for years to come up with a formula that will work for most people, helping them to lose excess body fat without feeling deprived or frustrated. Veggie Life took a close look at four very different approaches to slimming from the best selling diet and weight loss authors of the 1990s. Each plan has its pluses and minuses, it's up to you to decide on a new diet and weight loss plan you'll be happy to live with.


IDENTIFYING A GOOD WEIGHT-LOSS PLAN

The USDA and the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), recommend choosing a diet that contains the following criteria:

* LOWER IN CALORIES (300-500 calories fewer than normal daily), yet includes 100 percent of the Recommended Daily Allowance (RDA) for vitamins, minerals, and protein. Women in general need 2,000 calories a day to maintain weight-2,500 for men.
* A diet resulting in SLOW, STEADY WEIGHT LOSS of no more than one to two pounds per week. Any more will result in fluid loss, easily regained when regular eating habits are resumed.
* EAT A VARIETY OF NUTRITIOUS FOODS. Avoid low calorie "fad" diets that exclude whole categories of foods such as carbohydrates-they may be lacking in nutrients.
* FILL UP ON FOODS HIGH IN FIBER such as fruits, vegetables, legumes, and whole grains. Fiber helps you feel full without adding calories.
* CONSUME LESS THAN 30 PERCENT CALORIES FROM FAT. Fat is the most concentrated source of calories (9 per gram-whereas protein and carbohydrates have only 4 calories per gram).
* PROVIDES GUIDELINES FOR WEIGHT MAINTENANCE once desired weight is reached.
* PARTICIPATE IN MODERATE EXERCISE a minimum of 30 minutes a day to increase calorie burning.
* CONSULT YOUR DOCTOR if you plan to lose more than 15 to 20 pounds, have any health problems, or take medications.

Lifting Weights Safely

1. Warm up before you lift

Take 5 to 10 minutes doing some light aerobic exercise before you workout. By doing this your muscles will become warmed up. Warming up you muscles makes them more limber and less susceptible to injury.

2. Do a warm-up set for each exercise

Start by performing 8 to 10 repetitions of each exercise before you do each exercise. This will get you in the groove for each exercise.

3. Lift the weight slowly

Don't go balistic when you lift the weight. You could throw yourself off-balance and drop it on yourself. A good rule of thumb is to take 2 seconds to lift the weight and 2 seconds to lower it.

4. Don't hold your breath

Holding your breath is bad for your blood pressure. Holding your breath makes your blood pressure rise high. When you exhale you could pass out and hurt yourself.

5. Use proper form

Be careful when performing exercises. Don't swing the weight around. Use controlled movements.

6. Cool down

After working out take 5 to 10 minutes to cool down with some light aerobic exericse. This gives your body a change to come back down to normal. Your blood pressure comes back down, and your breathing slows down.

7. Give yourself time to rest

After working out a muscle group, take 48 to 72 hours to recuperate. Working out more than this, will cause overtraining so that you won't grow.

Advanced Training Techniques For Growth

Advanced Training Techniques



These methods should be used to mix-up your workout so that you can grow. Don't use these methods every time you train or you will end up overtraining.

Stripping (Requires a spotting partner)

Example:

While doing a 225 pound bench press you are able to get 8 good reps out. After your eighth rep your spotting partner takes 20 to 40 lbs off of the bar and you continue your reps until you can't go any further. Your spotting partner takes off another 20 to 40 lbs and you continue until failure.

This is a really intense way of lifting and you shouldn't do more than 1 to 2 sets using this method during a workout session.


Negative Reps (Requires a spotting partner)

Example:

Load the bar using more weight than you would use normally. Lower the weight under your own power and have your spotting partner help you lift the weight to the starting position. A person has more strength in the negative portion (lowering) of an exercise. Do a few reps and your muscles will start to burn from the lactic acid. Rack the weight.

Don't abuse this exercise because it can lead to over training. This is a really intense way of lifting and you shouldn't do more than 1 to 2 sets using this method during a workout session.

Partial Reps or Burns(Doesn't require a spotter)

Example:

Your in the middle of an exercise and you get to the last rep and you can't go any further. Using partial reps you continue to bring up the weight as far as you can (a few inches) and then lower it. Get out 5 or 6 more reps if you can. This will work the muscle until it burns. This burn means you have stimulated many of your muscle fibers.

Rest to Gain Muscle

Most people live very hectic lives and they don't get the rest or sleep that they need. If you are training hard then you need rest to recharge your batteries. You can't be at peak efficiency after staying up until 1:00AM and getting up at 6:00AM the next morning for days on end. There was an article in the 1970 Ironman Magazine written by Arthur Jones the creator of Nautilus workout machines. The article stated that Arthur Jones could add 1/2 inch to any highly motivated bodybuilder. Arthur Jones basically took some of these bodybuilders in and told them to sleep and rest for the next 3 nights and days. After the 3 days and nights most of the bodybuilders had already gained 1/4 inch on their arms. Most bodybuilders overtrain. By simply resting the bodybuilders were able to get their muscles to recuperate and grow. Apply the following rules to your routine to make your muscles grow.

* Get 10 hours of sleep per night if you are a teenager

* Get 8 to 9 hours of sleep per night if you are an adult

* Schedule a 15 minute nap in the middle of the afternoon(I know most people can't do this, but try)

* Keep vigorous activity on your days off to a minimum

* Take a week off after 6 months of steady training

If you get the rest you need your muscles will grow.