Saturday, August 23, 2014
I have been following Leo Babauta's blogs and one of his latest blogs at zenhabits.net/believe/ helps us to believe in ourselves regardless of whether or not we meet our goals. The main point of his blogs is that we are human, and life events can't always be controlled; therefore, we all have setbacks but the important thing is consistency, not perfection -- that we intend to live a healthy lifestyle daily.
I have been at Spark since May of 2013 and have had many setbacks, some that caused me to doubt myself and my goals. But I learned from Leo that "failures" are not failures if we just view them with a curiosity and learn from them. I have learn from Leo to accept myself as I am. I have faith that I was born to learn and thus succeed.
I am a member of the Healthy Lifestyle Sparkers team since it is wise to be focused on living a healthy lifestyle. I intend to remain at Spark even after meeting my current goals since a healthy lifestyle involves always being focus on healthy goals ("Goals" according to Leo should be considered "intentions", not "expectations" for no one has complete control over his or her life).
If we falter, that's OK, for we can always rise up, make amends best as we can, and move on with our life -- by living in the moment. By making amends for past mistakes as best as we can and moving on, we can persevere (making modifications as necessary) and live without regrets about the past.
I know that we will succeed.
Wednesday, August 13, 2014
I was kind of sold on a carb cycling/exercise plan by Shaun Hadshall and have lost enough weight on it to feel that it is working for me. Also, I found a book in my wife's collection of books describing the Pritikin weight loss plan which confirms Shaun Hadshall's recommendation to eat whole food carbohydrates and to avoid processed carbohydrates, such as ice cream, bread, muffins etc. However, yesterday my wife and I went to the library book sale, one of the books my wife pick out recommended a low carbohydrate diet.
Supposedly, according to the book early man lived on a diet of meat and we are genetically engineered to live on meat. This caused me to look over the merits of Shaun's plan again.
I found that Pritikin's book "The Pritikin Weight Loss Breakthrough" sets forth the evidence that man was genetically engineer to eat both meat and plant food. First of all man has an triggering mechanism that is set off by eating fat. Our initial reaction of eating meat is such that we want more of it. Also, we can eat a high calorie content of meat without getting full where else a similar calorie content of vegetables would require a massive amount of vegetables or one of the modern processed carbohydrates where water and fiber are removed from the food to make it more dense with calories and less fulling. But that is about as far as the evidence goes that man is a genetically a carnivore (meat eater).
On the other hand , in the animal world meat eaters generally have a short digestive tract, designed to eliminate meat rapidly, but humans have a long intestine like a cow's that is able to digest fiberous plant food and extract the nutrients therefrom. Humans who fail to eat enough fiberous foods often have trouble with constipation and hemorrhoids. Also humans have the jaw structure that enables us to grind our food much like a cow whereas carnivores do not. The human body also has been shown to require over 48 vitamins that are abundantly found in plant food. The human body produces all the cholesterol it needs but does not have the ability to excrete excess cholesterol from the body to the degree that carnivores have. Pure vegetarian species rapidly develop heart disease when they are fed cholesterol containing foods such as eggs and meat. Wild animals are much leaner than today's domesticated livestock. Our stone age ancestors ate about three times more vegetables than the average human today, and the meat of wild animals they ate contained from 2 to 6 times less cholesterol than found in today's dietary meat.
Moreover the most common cause of death of the stone age man was starvation whereas the most common cause of death today is a heart attack. Humans have been genetically engineered to have a high fat content to prevent starvation. The fat instinct is so great that we have to use care to develop habits that counter the fat instinct. Eating less processed carbohydrates that quickly build up sugars in the blood, and consuming less high calorie foods such as fat, and avoiding hunger by eating fibrous vegetables seems to me to be the right answer.
Thursday, August 07, 2014
Hi I just want to let you know you have talents that enable you to do great things, but you have to work at it. Life isn't easy; the trick is to get passionate about your interests and allot the time. Leo Babauta of Zen Habits is my hero in this regard. I have been following his blogs since January. He says to be great you have to find ways to help improve the lives of others: this can be a part of your job or your other interests. Leo blogs about living simple and giving to others. His blogs should be read by everyone looking for things to be passionate about and finding time and motivation to make it happen. Above all Leo is very good at helping us to accept ourselves as we are and to live in the moment in order to be of value to ourselves and to others. He is also a good writer. I know to follow Leo's blogs also would be a great motivator and help to achieve your dreams. See zenhabits.net/archives/ . Note especially the blogs for August 4 and 6.
Monday, July 28, 2014
Exercise is as basic a need as eating. I believe in a fitness lifestyle in which you achieve a balance between your eating habits and how and when you exercise. What and when you eat determines the best type and timing of exercise inorder to obtain the ideal weight loss effect. This is important if you are following a carb cycling and exercise lifestyle as I am. The balance between exercising and eating isn't as simple as exercising to burn more calories if you eat more calories. The human body is far more complicated than that and tends to produce hormones based upon perceived survival needs that affect weight gain/loss and the best type and time of exercise.
ADVICE FOR BEGINNERS
The type of exercise and duration also depends upon how much weight you need to lose and your fitness condition. If you are just beginning start off by walking 10-15 minutes then after a week gradually add short duration exercise movements of a different type (skips, hops, jogs, squats, pushups, etc.) to your program. Gradually add more strenuous routines and or increase the duration. Before any strenuous exercise always warm up by doing a less strenuous exercise and a stretching routine. Seek an exercise that you can learn to enjoy. Get ideas and motivation from Spark People.
Always consult a doctor before starting a new exercise or diet routine. There are two basic types of exercise - Aerobic (with oxygen from blood) - such as cardiovascular exercise to keep your metabolism high, and Anaerobic (without oxygen from blood)- expending short bursts of energy such as splints or weight lifting to use internal energy stores. Cardio exercise used to be limited to continuous steady state movement, but now experts recommend high-intensity interval training HIIT that combines several short energy bursts, e.g. splints, within a shortened duration cardio routine that lasts from 12 to 30 minutes. HIIT training creates an increased metabolism level that lasts and keeps burning fat for days. All three exercise types have value that lasts up to 48 hours; no exercise type should be used exclusively, for the body adjusts to a constant exercise routine such that the exercise is no longer effective.
The key to enjoying any new exercise routine is to record measurements of your body and an evaluation of your fitness level inorder to monitor changes, but not to expect immediate results or to be able to do much at first. Some said that the first change the noted was an increased stamina. Some people have said that the only other change that they noticed at first was not a change in the weight but in a caliber test that measures the amount of body fat; that was enough to motivate them to continue exercising. Don't continuously try to do more than you are comfortable with, but do try out new movements and push your self from time to time. Get motivated by going to Spark People for ideas.
Expect setbacks; strive on. Remember, Rome was not built in a day. We are seeking a new lifestyle, life changes are never easy.
SAFE USE OF GYM EQUIPMENT/EXERCISE GUIDELINES
If you purchase a weight set or gym equipment, sign up at a local gym for a free trial period. The gym will usually have trainers who are eager to show you safe ways of using their weights and/or gym equipment. Also, it is a good idea to find an exercise pal to keep you motivated and safe. Spark People has plenty of exercise videos to help you with your routines, but YouTube.com shows them in more detail.
RESISTANCE TRAINING/WEIGHTS REPETITIONS GUIDELINES
Always use enough repetitions until the muscle can not do another rep. Keep the amount of weight/resistance level low enough to do 15 plus repetitions to build muscles that are not bulky, otherwise choose a larger weight/resistance level and do 3 sets of repetitions with a break in between. Weight training is best done during low carb days. Keep your weight training under an hour because exceeding that releases muscle wasting hormones.
A) Under 25 pounds to lose: you could try either steady state cardio or HIIT training. HIIT training is best used first thing in the morning when glycogen levels are down (if you are diabetic first eat protein to keep sugar levels balanced). Try HIIT especially in the morning after a low carb day . Steady state cardio can be effective any time of day. It also is a good idea to add resistance training as it builds muscle (with or without adding bulk) and for every added pound of muscle your body burns 5 to 6 times more calories than for every pound of fat.
B)25 to 100 pounds to lose: Stay essentially with steady state Cardio routines to ensure the safety of sensitive joints and bones. Slowly add resistence training as it builds muscle (with or without adding bulk) and for every added pound of muscle your body burns 5 to 6 times more calories than for every pound of fat.
C)100 + pounds to lose: Stick with slow steady state cardio exercise routines to ensure the safety of joints and bones and break up the exercise into multiple sessions of 5 to 15 minutes a day to gradually build up stamina. Talk to your doctor about using resistance bands or small weight dumbbells to build muscle (with or without adding bulk) since for every added pound of muscle your body burns 5 to 6 times more calories than for every pound of fat.
HOPE THIS HELPS -Older Owl
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