Diet/WeightWatchers
This weeks diet tip is to drink water. Hydration is extremely important when you are trying to get fit and exercising, even more so when you are trying to lose weight. Three main reasons for this;1) your body needs to by hydrated to function. It can't burn fat very well when it doesn't have enough water. It needs water to regulate temperature and to facilitate cell growth.
2) You need water to flush out waste. If you are dehydrated, then your body doesn't get a chance to flush out all those bad things it is trying eliminate. If your not urinating or are constipated, you probably aren't getting enough water. Drink enough that your urine is light in color or colorless.
3) Thirst often manifests itself as hunger. You think you need food, when your body is really crying for water. Water doesn't cost any calories, so if you feel hunger, get a big drink and wait 10-15 minutes. That way you can be sure it wasn't just thirs messing with your head.
Exercise/Fitness
Let's talk about "body weight" exercises this week. These are strength training exercises that are done using no extra weight, just your own body. A good thing about them is that you can do them without going to a gym or purchasing extra equipment. This is a great way to start supplementing that cardio regime with some strength training.
Ab Crunches - First let me say that you cannot, I repeat CANNOT, work off that beer gut by doing crunches or any other ab exercise. You will have to lose fat. However, you can build a six pack underneath that will be ready to show the world after you have lost the "bag" you are carrying that six pack in. Crunches are one way to start. Lie on your back, legs bent, lift shoulders off the floor bending in the middle of your abdomen, lie back down, repeat. These are safer for the back than straight leg situps. When you get good at these, add a challenge by holding some weight in your hands.
Planks - This one really works the abs. Assume the push-up position with either arms straight or bent resting on forearms. Keep your back straight, stomach off the floor. Hold the position for as long as you can, repeat. Keep your abs tight throughout.Push-ups - Great for shoulders, chest and triceps. Change them up once in a while by widening your hands (works more chest) or close hands (works more triceps) If you have trouble at first, put your knees on the ground. Don't fret about only be able to do 1 or 2 when you start, keep doing them regularly, and you will be surprised how quickly your strength will grow.
Body Weight Squats/Lunges - These both work the legs and glutes (butt muscles). And who doesn't want nice tight glutes. When you master them with no weight, start holding heavy things in your hands, like a couple of gallons of milk, the baby, a bowling ball or water softener salt.
Lunges
Pull-ups/Chin-ups - For these you will need a bar, any bar except the one serving cocktails. Pull-ups (palms facing away) and Chin-ups (palms facing toward you) work you back (lats) and biceps. And they are handy for rock climbing also. Again don't worry about only being able to do 1 or 2 at first. Keep doing them, simply hanging from them with your arms bent as long as possible will make you stronger.
Give them a try. Increasing your strength makes your cardio easier, increases your metabolism and gives you a sense of satisfaction knowing you can bang out a set of push-ups.
See you next week, stay fit and active,
Mike
