Archive for June, 2009

Meal plan : Day 1

June 30th, 2009

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BREAKFAST

1 cup Kashi cereal or Cheerios ………………….. 120 calories

1 cup low-fat milk …………………………………… 110 calories

1 peach ………………………………………………… 45 calories

SNACK

1 banana ………………………………………………. 110 calories

water

LUNCH

2 slices whole-wheat bread ……………………… 200 calories

4 slices lean turkey or other lean deli meat…. 40 calories

1 tbsp Light Miracle Whip or light mayo or mustard…. 35 calories

tomato, lettuce, other veggies …………………. 25 calories

1 apple ………………………………………………… 80 calories

1oz baked chips (9-12 chips) …………………… 120 calories

water

SNACK

a handful of mixed nuts ………………………….. 164 calories

water

DINNER

1 cup of Spaghetti with sauce ……………………………. 300 calories

2 cups tossed greens with veggies ……………………… 50 calories

10-15 baby carrots …………………………………………. 45 calories

Total: 1554 calories

How long we should exercise?

June 30th, 2009

If you’ve been working out to lose weight but see no results, then you may not be exercising for long enough.

at least she tried

at least she tried

According to a report in Medicine & Science in Sports and Exercise, adults need at least 250 minutes of exercise per week or 50 minutes of exercise five days a week to lose weight.

But if maintaining your weight is what you’re looking at, the report recommends that adult clock in at least 150 minutes of moderate-intensity physical activity per week or 30 minutes a day.

The report also recommends strength training as part of your exercise regimen to increase your muscle mass and further reduce health risks.

Workout flubs you should never make

June 30th, 2009

Celebrity trainer Gunnar Peterson shares how to right the fitness wrongs he sees most often.

fitness~funnies-1-website

  • Quickly cranking out crunches

Take five seconds to lift and five to lower. A slow as molasses pace forces your abs to contract longer which means they work harder.

  • Thinking cardio is the only way to blast calories.

Lifting weights torches 200 in just half an hour. If you never strength-trained before, try out a group fitness class that uses dumbells or weighted bars to help ease you into it.

  • Going to the gym without a plan.

Do that and you’re likely to default to your standby routine. This will sabotage your progress. Instead, take a few minutes to organize your session and try to work in something new.