Archive for the ‘Weight Loss Information And Tips’ Category

Exercise to Music to Intensify Your Workout

Life would be pretty dull without music wouldn’t it? There isn’t a person or culture in the world that doesn’t thrive on music. You could say that the human body is hard wired to thrive on music and rhythm the same as it thrives on activity. But music isn’t just about enjoyment. What you may not know is that when you exercise to music you also intensify your workout, especially when you use up tempo music.

Modern research is revealing how music affects our physical performance. Major physiological changes happen in response to music. Recent research suggests that music improves performance during exercise.

Tempo As A Motivator

Have you ever noticed that when you do housework with music running in the background that your body movements tend to synchronize with the music. The more up tempo the music the faster you tend to move.

According to another study from Ohio State University performed by Mariagrace Flint in 2010, subjects climbed stairs faster to music with a faster tempo. According to Mariagrace; “results showed that those in the fast paced condition walked up the stairs significantly faster than those in the slow condition.” The aim of the study was to discover whether music tempo would effect motor activity. The results suggest that the body synchronizes with music during physical exercise.

Effects Of Music On Heart Rate.

exercise to musicSeveral studies have indicated that music tempo correlates to changes in heart rate, blood pressure, and breathing rate. Investigators used varying styles of music and tempos and discovered that breathing rates increased in response to increased music tempo. In addition, heart rate and blood pressure also experienced a similar increase to faster tempo. Interestingly, after the music stopped, breathing, heart rate and blood pressure all dropped below the rate from before the music started. This indicates a calming or relaxing effect.

When You Exercise To Music It Acts As Pain Relief

Several other studies have indicated that music can provide an effective source of pain relief. Many pain centers offer music therapy to patients who suffer from chronic pain. This therapy also offers many benefits to help reduct the physical impact of exercise.

Music

  • Alters pain perception by providing a distraction
  • Promotes Rhythmic breathing which delivers extra oxygen to muscles thereby reducing spasms and stiffness
  • Reduces anxiety and stress: Reduces the impact of stress on stamina
  • Provides a positive mood boost: Pain is easier to deal with when we are happy!

Exercise To Music To Increase Brain Function

Interestingly, a clinical psychologist from Ohio State Uni named Charles Emery also discovered that when you exercise to music it enhances brain power. His research studied a group of 33 cardiac rehabilitation patients who were chosen because coronary artery disease is believed to decrease brain function. The research involved patients undergoing two rounds of 30 minute exercise on a treadmill one week apart. Before and after each session their verbal fluency was tested. One workout was performed to music and the other was not. The improvement in the verbal fluency test performance after the session exercising to music was more than double that of the session that did not include music. More information about this research is available at http://researchnews.osu.edu/archive/hartsong.htm

Conclusion: As you can see, when you exercise to music it has several benefits that make exercise more enjoyable, increase intensity and reduce impact. By the time your body synchronizes with the music, increases heart/breathing rates and blood pressure and lessens the impact of exercise on your body it has made your workout much more effective. One of the best modern forms of exercise is Zumba… fun and effective.  Give it a go today!

What Does Body Mass Index Mean

What does body mass index mean? This term is one that causes a lot of confusion in many people. You’ve no doubt heard the rumor that body mass index (BMI) can be inaccurate. This has caused many to disregard the method. Despite the BMI being inaccurate in some cases, for most people it’s a perfectly valid means of assessing healthy weight.

So what does body mass index mean?

The body mass index was created between 1830 – 1850 by Adolphe Quetelet. The body mass index calculates a persons mass (height to weight ratio) compared to the average height to weight ratio. The healthy range was determined over several decades based on medical records showing disease rate patterns associated with certain body mass index results. For example, people with below average BMI calculations may suffer from malnutrition, infertility, osteoporosis, anemia, weak immune system, bulimia and anorexia. Oddly enough, underweight people suffer similar mortality rates to those who are obese! People with a high BMI are more likely to suffer from high blood pressure, heart disease, diabetes, infertility, sleep apnea and stroke. The healthy weight range is applied to the range with the lowest percentage of these ailments.

So what is a healthy BMI?

There are several classificationswhat does body mass index mean

Severely Underweight BMI Under 16
Underweight BMI 16 – 18.4
Healthy Weight BMI 18.5 – 25
Overweight BMI 25.1 – 30
Obese BMI 30.1 – 35
Severely Obese BMI 35.1 – 40
Morbidly Obese BMI over 40

Is it accurate?

Some people choose to disregard the body mass index because in certain cases it is inaccurate. But unless you have the fitness and strength of an athlete, your BMI should be accurate. Only those with a high percentage of muscle like athletes and those with physically demanding jobs (builders etc) will have an issue of accuracy with the BMI. This is because muscle weighs approximately 18% more than the same volume of fat. So if you have two people of an identical height and weight, one can be obese while the other could have virtually no fat simply because they have a higher percentage of muscle. In the case of athletic people, further tests are required to accurately assess body fat percentage.

Another thing that can cause issues is the fact that BMI over generalizes by not taking frame size into account. For example, small framed people may carry excess fat for their height despite having a “healthy” BMI. Large framed people may have a low body fat percentage but be classified as “overweight” according to their BMI. This is because BMI is based upon a range which tries to take too many variables into account. So you need to know your frame size also. Click here for information on how to calculate your frame size

For more info on what does body mass index mean visit This article at wikipedia

What Weight Should I Be For My Height

One of the most commonly asked weight loss questions is; what weight should I be for my height? It’s a good question to ask as it indicates an understanding that there is an appropriate weight range determined by height and a willingness to discover what that weight range is. People who assume they know what weight (or measurement) they should be are the ones who are more likely to suffer from eating disorders trying to attain an impossible weight or size.

These days the most common method of determining the ideal weight based on height is the BMI system. But when you’re asking the question ‘what weight should I be for my height?’ the BMI system only provides a very general idea of the ideal weight because BMI (body mass index) is based upon the average weight RANGE which takes into account all frame sizes but the size of your frame will partially determines your position within that range. Quite obviously, a person with a small frame should be lighter than someone with a large frame! Because of this, it can be handy to know your frame size when calculating your ideal weight. If you think of it in terms of healthy BMI (i.e. 18-25) a person with a small frame may have a BMI of around 18-20. A person with a medium frame may have a BMI around 20-23 and a person with a large frame may have a BMI of 23-25. A person with a small frame can still have unnecessary fat if their BMI is in the higher average. NOT THAT YOU NEED TO WORRY ABOUT THAT (It’s important to say that)… as long as you are within the 18-25 BMI range you’re unlikely to suffer weight related diseases. You can Click here to Calculate Your BMI

How to calculate body frame size

The simplest way to calculate body frame size is by using your wrist measurement. Watch the video below to find out how to calculate body frame size. Don’t worry about the tables at the end as I’ve included them below anyway.

What weight should I be for my height - calculate body frame size for men

What weight should I be for my height - calculate body frame size for women

So, now that you know what frame size you are we can progress to calculating your ideal weight.
 

So… What weight should I be for my height?

 

 

Obviously, the other thing you need to answer this question is your height. Because the majority of visitors to the site are from the US I’ve only included the charts in feet/inches and pounds. So for the benefit of visitors who are accustomed to the metric system I have included a calculator below the post 🙂

Here is the chart for male weight and height
What weight should I be for my height

Here is the chart for female weight and height
what weight should I be for my height - women

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Busting The Dieting Myths – Top Ten Weight Loss Myths

There are many weight loss myths circulated that are actually counter productive to effective weight loss… see how many of these you have fallen for:

WEIGHT LOSS MYTHS # 1: THE LESS YOU EAT, THE MORE WEIGHT YOU LOSE:

Your body requires a MINIMUM of 1200 calories per day to operate. Consume less and your body will interpret it as though there were a famine and slow your metabolism (ability to burn calories) and retain fat in order to survive. The same is true of skipping meals, especially breakfast. In fact, if you habitually skip breakfast you may find that your overall calorie intake is higher for the day because you will binge later on.

WEIGHT LOSS MYTHS # 2: IF YOU EXERCISE MORE YOU DON’T NEED TO REDUCE FOOD INTAKE:

It is surprisingly difficult to lose weight by exercise alone. Scientists have calculated that one pound of fat is equal to 3,500 calories so to lose a pound of fat you would need to burn an extra 500 calories per day. To do this you would need to briskly walk 5-6 miles PER DAY. As they say, it’s easier to put weight on than it is to lose it! You will lose weight far more effectively by exercising in conjunction with a reduced calorie diet.

WEIGHT LOSS MYTHS # 3: EATING A LARGE NIGHT TIME MEAL CAUSES WEIGHT GAIN:

Although it’s true that our metabolism slows at night, it doesn’t matter whether your main meal is consumed at breakfast lunch or dinner. One thing we do need to watch for is overeating which is most common at night. It’s what we eat and how much that matters rather than when we eat it.

WEIGHT LOSS MYTHS # 4: CARBOHYDRATES ARE FATTENING:

This isn’t necessarily true. In the overall scheme of things a calorie is calorie whether it’s a calorie of fat, alcohol, protein or carbohydrate (although fat contains 9 calories per gram and alcohol 6 calories per gram compared to 4 calories per gram of carbohydrates and protein). The fact of the matter is that a person could become overweight even if all they ate was vegetables… if they ate more than their body required. There are good carbohydrates and bad carbohydrates however. Simple and processed carbohydrates like sugar and white flour should be avoided.

WEIGHT LOSS MYTHS # 5: EATING SEVERAL SMALLER MEALS IS BETTER THAN EATING THREE LARGE MEALS:

Eating more frequently helps keep hunger at bay and helps reduce the incidence of overeating at meals but if you eat three main meals it’s okay as well, as long as you avoid snacking between meals. The point is not to consume more calories than your body requires.

WEIGHT LOSS MYTHS # 6: IF YOU WANT TO LOSE WEIGHT YOU SHOULD ELIMINATE TREATS BECAUSE THEY HAVE NO NUTRITIONAL VALUE:

While it’s a good idea to reduce consumption of junk food if you eliminate them altogether you will probably find you crave those foods even more and that can result in binge eating. It’s important to allow yourself the occasional indulgence because it has an important psychological factor in relation to weight control.

WEIGHT LOSS MYTHS # 7: EATING ONLY HEALTHY FOODS WILL HELP YOU LOSE WEIGHT:

Yes and no! It’s still possible to consume excessive calories even from healthy foods. For example, a salad with coleslaw and potato salad, cheese and dressing will contain more calories than a shop bought hamburger. You also need to watch hidden calories like fruit juice or soda. A large glass of fruit juice contains up to 250 calories but because it’s a liquid we don’t think of it as a food and because it doesn’t have the fiber it isn’t filling. Soda contains as much as 160 calories per can.

WEIGHT LOSS MYTHS # 8: FAT IS UNHEALTHY:

The human body actually NEEDS a certain amount of fat to provide padding and protection to internal organs, helping regulate body temperature by providing a buffer against the cold and also for absorbing certain nutrients. There are healthy and unhealthy fats. Healthy fats include polyunsaturated and monounsaturated fats found in avocado, nuts and olive oil etc. Then you have essential fatty acids like omega 3 found in seeds, fish and nuts which are, as the name suggests, essential to healthy body function.

WEIGHT LOSS MYTHS # 9: EATING ‘NEGATIVE CALORIE’ FOODS WILL HELP YOU LOSE WEIGHT:

The concept behind negative calorie foods is that they supposedly require more calories to digest than they actually provide. Unfortunately, there are NO foods that require more energy to digest than they contain. Examples of supposed negative calorie foods include things such as lettuce and celery. The only way to find a true negative calorie food would be for the food to have no calories at all. And there is only one food source that can make this claim… Fiber. Fiber passes through the body without being converted to energy. In fact, the body is incapable of converting fiber into energy. Oddly enough, there are Japanese noodles which are made from 100% soluble fiber combined with water that you can use as a substitute for regular noodles which are high in calories. They don’t take energy to digest but what what they do is slow digestion and satisfy your hunger for longer. In that way they provide a foods source that is calorie free. Check out these amazing calorie free noodles .

WEIGHT LOSS MYTHS # 10: AEROBIC EXERCISE IS BETTER FOR WEIGHT LOSS THAN RESISTANCE TRAINING:

Although aerobic exercise tends to burn more calories while you’re doing it, resistance training tends to cause low level damage to the muscles which requires a LOT of energy to repair. Therefore, resistance training causes you to continue burning extra calories long after you finish training, compared to aerobic training which stops burning extra calories the moment your heart rate slows to normal. Therefore the overall effect is about the same.

So now you know the truth. As you can see, some of these dieting myths myths are surprising, others no so much!

Weight Loss and Diabetes

Are you concerned about weight loss and diabetes? Today more and more people are living on a dangerous ‘cocktail’ of unhealthy life style choices. Many of us eat too many bad foods (and not enough good foods) and engage in way too little physical activity, and way too much stress. These issues are the main causes of certain health issues becoming more common, such as diabetes for example. The good news is that if you’re a diabetic, much of this can be turned with weight loss.

For people who are morbidly obese and diabetic, it is possible that weight loss can eradicate the diabetes altogether. In the Australian version of ‘The Biggest Loser’ (series 3, 2008), there was a contestant called Sean Holbrook who had a starting weight of 174.6 kilograms (385 lbs) and uncontrolled diabetes. The male trainer, Shannan Pontan, suggested that weight loss could not only bring his diabetes under control but also eradicate his need for medication. Some experts blasted him for suggesting it and called him irresponsible. However, Sean did exactly that. In the first week he lost 12.6 kilograms (27 lbs 12 oz). He was eliminated in week four but by the time he appeared on the finale he had lost almost 80 kilograms (178 lbs) and his blood sugar levels were normal… AND HE NO LONGER NEEDED MEDICATION!! Shannan was correct. Weight loss and diabetes were apparently incompatible and once he lost the weight the diabetes ceased to be an issue. You can read more of Sean’s story at Biggest Loser Recap

That said, not all diabetes sufferers will be cured by losing weight. But if their diabetes is caused by excessive fat around the pancreas (where insulin is produced) that inhibits passage of insulin into the blood stream, then yes, losing weight could very well resolve the issue!

Most doctors will advise you to lose weight and exercise more, but they rarely help with finding the best method to achieve that. Many people try several methods before finding the right combination of dietary changes and exercises that you can remain motivated to perform.

Of course, exercise is a crucial component with weight loss and diabetes. Most people think that working out is all about ‘work’. But if you find an activity you enjoy doing, it becomes fun and you don’t have the same difficulty motivating yourself as you would with something you didn’t enjoy. Remember the sheer joy you experienced as a child when you took off in a dead run? Or how free and alive you felt just skipping down your driveway? You can recapture a lot of that joy by taking the time to find a physical activity that you enjoy. This is the number one ‘secret’ to being successful in your weight loss: find an exercise that you like doing.

Of course getting more physical activity is the first part of the weight loss and diabetes equation. The second part is to make better food choices. I don’t use the word ‘diet’ because that has such negative connotations. As far as I’m concerned, ‘diet’ is a dirty four letter word!! People frequently equate the word with eating celery stalks for days on end, which is totally counter productive by the way since it causes your body to enter starvation mode in which it conserves fat in order to survive and burns it as slowly as possibly by slowing down your metabolism.

Rather than starving yourself it’s better to make better food choices and lifestyle changes. Start simple and small. What is your biggest weakness? Too much soda, sweets, carbs? Whatever it is, start there. Don’t expect to go cold turkey and completely cut those things out of your diet. It’s unlikely that you will be able to succeed as doing that tends to lead to cravings for that item and eventually bingeing on it. Instead just make it a policy of reducing intake of that problem item.

For example: If you drink four sodas a day, then concentrate on changing that habit and cutting back to one soda a day. It’s all about moderation. Also, take a look at Miracle noodles for a noodle that is carbohydrate and calorie free and ideal for diabetics because it is made from soluble fiber which is proven to help stabilize blood sugar levels. Find out more about miracle noodles.

Go easy on yourself. While it’s good to have an ultimate goal, that goal should be realistic and should involve several smaller goals that are easy to achieve rather than setting yourself up for failure by setting unachievable goals that will be virtually impossible to stick with. Give yourself every chance of success.

Choose to start smaller, with more achievable lifestyle changes. It won’t take longer because the overly confidant goals will probably never be accomplished anyway. Smaller goals have a much better chance of success, so start there.

Most health issues can be improved or prevented by maintaining a healthy weight and getting exercise. Diabetes is one of those illnesses, weight loss and diabetes reduction go hand in hand.