Weight Loss Mistakes

Weight Loss Mistakes
You diet. You exercise. So why is your gut still hanging over your belt? Because of these common pitfalls
By: Elizabeth Ward

1. You Inhale Food
If you were a rat, you'd chow down for about 15 minutes, feel full, and stop eating. But you aren't. You probably eat so fast that your stomach hardly has time to alert your brain to tell your mouth to quit chewing before your stomach explodes.


Solution: Try this drill during your next meal. On every bite, chew, swallow, put down your fork, and take a sip of water. See how long it takes you to eat. Now, during subsequent meals, take just as long to eat, only without the drill. Another meal-prolonging trick for men with regular dinner partners: Turn off the TV, put down the Daily Racing Form, and actually have a conversation.


2. You're Starving Yourself
Slashing too many calories, particularly protein calories, pushes the body to conserve calories rather than burn them. It also forces your body to break down muscle tissue to fuel its vital operations. But that muscle is the key to your metabolism, or the speed at which you burn calories. More muscle means a faster metabolism and less body fat.


Solution: You do need to cut calories to lose weight. (Cut 500 today by eliminating one can of beer, 30 chips, and one Oreo from your diet.) But you need to make sure you're eating at least 1,600 to 1,800 calories each day to keep your metabolism from shutting down. And never cut protein during a diet. If you're a sedentary 200-pounder, you need about 75 grams of protein (about two chicken breasts) a day for muscle preservation. If you're lifting weights, aim for twice that much. Doing aerobics? Pick a number in between.

If you have questions or would like more information on this healthtip check us out at www.ftspokane.com
Or call Craig Hudkins at 448-3732

Weight loss frustration

Are you working on loosing those last few pounds and frustrated with not getting results. Sometimes all you need is a little jumpstart in your workout. Mixing things up a bit. Change one aspect of your workout. Everything is driven by intensity, cals burnt per minute. You can change the amount of reps or the focus of your workout.
If you are having a hard making sense of all the different exercises and want to leave it up to a professional. Give us a try! For more information go to http://www.ftspokane.com/

Craig Hudkins, CPT

Secrets of Weight Control Success

Nutrition Information for the Week

Secrets of Weight Control Success
By Barbara A. Brehm, ED.D.

Losing weight, and keeping the weight off, is difficult because your lifestyle has to change not for few weeks, months or even years, but for life. Most people can lose weight; keeping the weight off is the challenge. You must develop habits that are comfortable enough to live with forever.
Losing weight almost always means swimming upstream in a culture that promotes overeating and a sedentary lifestyle. Dieters are continually challenged by situations requiring self-control, and commitments that squeeze out scheduled exercise sessions. It’s not hard to understand why most people regain the weight they work so hard to lose.
Some people do succeed in losing weight and keeping it off.

Visit www.ftspokane.com for more information.

Massage for pain relief

Health and Fitness Tip of the Week

The Power of Touch for Pain Relief: Basic Facts

Massage is well known for reducing stress and promoting relaxation. And, a growing body of research also shows that massage therapy is effective for relieving and managing chronic and acute pain, a significant national health problem. According to the National Institute for Health, more than one-third of all Americans will suffer from chronic pain at some point in their lives, and approximately 14 percent of all employees take time off from work due to pain. Increasingly, massage therapists are being incorporated into pain management programs of hospitals and health care organizations. The Joint Commission on Accreditation of Healthcare Organizations has suggested massage therapy as one means to manage pain without use of pharmaceuticals.
(amtamassage.org)

For more information on this article visit us at www.ftspokane.com

Welcome

Fitness Together is a private personal training studio in Spokane. Our focus is on the client. Getting results for the client is our number one goal. At Fitness Together Spokane you can expect the finest health and fitness professionals. Go to www.ftspokane.com for more information and to schedule a free session.