*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Welcome to all our new subscribers, and I extend my appreciation to everyone who forwards this newsletter to friends. One friend telling another is how we grow, and I deeply appreciate your support. If you know anyone who might like it, please forward this newsletter to them or send them this link: http://www.FitnessMovtivatorNewsletter.com.
IN THIS ISSUE: 1. Greetings
from the Editor
Dear Fitness Friends, At this time of year, many of us are thinking about getting our taxes done. We stress ourselves, and put some of our other activities on hold. After taxes are sent off, we heave a sigh of relief. With your taxes behind you...now, you can get serious about your fitness routine. Summer isn't far off. Why not make a plan of action? Set realistic goals, and then make a list of things you need to do to help you acheive these goals? The temperature is starting to warm up. With Spring in the air, why not take advantage of the weather (before it gets too hot) and get outside and get moving! To Your Health,
P.S. You can find many articles listed at the last two links in our Articles & Websites Worth A Look section. *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "Ill-health, of body or of
mind, is defeat. Health alone is victory. Let all men, if they
can manage it, contrive to be healthy!" *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Why Diets Lead to FailureBy Nathan Latvaitis
Everyone has a certain amount of calories that they require per day to keep themselves alive, to perform their activities of daily living, and to exercise. This requirement of calories is known as Total Daily Energy Expenditure or TDEE for short. For the purpose of this article, we will use my body as an example. My TDEE is about 3500 calories/day. I will eat about 3500 calories keep myself alive, to do stuff during the day (work, school, etc.), and to exercise. Note: You can calculate your TDEE at: http://www.weight-loss-resources.com/calculators/dailycalories.html On another note, our bodies adapt to the stimuli that they are exposed to. For instance, when one lifts weights their body adapts by growing muscle, when one runs long distances their bodies adapt by building more capillaries to enhance blood flow, when one is exposed to cold temperatures their body begins to shiver in an attempt to create heat through muscle contractions, etc. The point is our bodies adapt to essentially everything that they are exposed to, including how many calories we eat per day. So, when our bodies are exposed to a calorie deficit (a lower number of calories than our RMR) they must adapt. Let’s say that I want to go on a diet and I begin to eat 2000 calories a day instead of the normal 3500. One of the first ways my body is going to adapt is by using up my fat stores to make up for the lack of calories. This is why most diets seem to work in the beginning (this and also because you are losing water weight because of the calorie deficit). The thing is, the body does not want to keep using its precious fat stores for energy. The human body does not see fat as a bad thing; it is a backup mechanism for when a calorie deficit is introduced. Now here’s the kicker. Since my body is not going to want to keep using up its fat stores, it is going to adapt by lowering how many calories my body needs per day to keep itself running (TDEE). One of the main ways it accomplishes this is by eating away at it’s own muscle, also it may lower your energy levels, and there are other adaptions. Instead of requiring 3500 calories a day to keep my body running, my body will eventually adapt over a period of time and only require 2000 calories to keep running. Back when our ancestors lived they needed this calorie adaptation to survive when food was short for long periods of time and they were starving. The trouble is, the body cannot tell the difference between starvation and dieting. <> Now that my body’s TDEE has adjusted to the new number of calories that I’m are eating, it no longer needs to use its emergency fat stores to keep itself alive. This is when your fat loss stops from a diet. In addition to this, if I decide that I want to go off of my 2000 calories a day diet and begin to eat 3500 calories a day again then there is a calorie surplus. The body does not need these extra calories so it will store them as fat. The exception to storing them as fat is when the body needs to build muscle because it has been exposed to some type of exercise or weight lifting, and even then all of the calories are not used for muscle growth. Now that I have changed my TDEE to 2000 calories per day, I have really wrecked my metabolism and it’s going to be harder to get to my goal of actually losing fat. That is, unless of course If I want to stay on my diet forever, but then I would have to continually keep introducing a calorie deficit. So what is the best way to lose fat without messing up my metabolism? A calorie deficit is required to lose weight, but eating less is not the only way to create a calorie deficit. A safer and more efficient way is to exercise. More detail can be found on this in Tom Venuto’s book “Burn the Fat, Feed the Muscle”, which is located at: http://www.weight-loss-resources.com/burnthefat.html You can also calculate your TDEE at: http://www.weight-loss-resources.com/calculators/rmr.html Disclaimer: This information is for educational purposes only and is not intended to replace medical advice from a physician or health care provider. Copyright © Nathan Latvaitis Nathan Latvaitis: An avid fitness researcher - helping other people realize their goals through knowledge. Nathan runs a fitness website Weight Loss Resources where you can find more weight loss tips, articles, calculators, reviews, a message board, and more. http://www.weight-loss-resources.com. *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "True enjoyment comes from
activity of the mind and exercise of the body; the two are united." *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Have a Ball With Stability Ball Exerciseby Rick DeToma Whether you call them a stability ball, swiss ball, or exercise ball, there are so many great benefits to exercising with a stability ball in your home workouts. Stability Ball Benefits Besides providing balance training, (an often overlooked component in most exercise programs) stability balls work your core in almost every exercise that is performed, and work multiple muscles at one time while forcing your body to balance itself. So your core will be better prepared to support the rest of your body in whatever activity you do. They are versatile too: 1. The ball can be used at home or at your gym. 2. All ages, and levels of fitness can benefit from stability ball training. 3. An exercise ball is portable and light weight. 4. An exercise ball is inexpensive. 5. Requires little if any maintenance. Stability Ball Workout Tips Use your exercise ball for a total body workout. You can work your legs, arms, chest, back, and abdominals. Try some of these in your stability ball training: Supine Oblique Curl Start with the top of the ball beneath the center of the back, then stagger your feet and turn hips to one side. Anchor the lower hip to the ball and move the rib cage at a diagonal direction toward the legs (for example, right elbow to left inner thigh). Make sure your neck and pelvis are stable. Forward Transverse Roll Kneel on the floor and place your forearms on the ball, making sure your hips and arms form a 90 degree angle. From this starting position, roll the ball forward as you extend your arms and legs simultaneously. Contract your abdominals to help support your lower back, which should not be strained. Roll as far forward as possible without compressing the spine, drooping the shoulders, or rounding the torso. Return to starting position. Chest Fly Lie across the ball with your head and shoulders supported on the ball and your legs bent with heals about two feet from ball. Extend arms overhead with palms facing each other. Slowly separate your arms in a circular motion and bend your elbows slightly as lower your arms down until your upper arms are parallel to the ground. Return to start position and repeat. Wall Squats Lean your back against a ball that is placed against the wall and stand with your feet hip-width apart and about a foot away from the wall. Keep your back straight. Bend your knees and let the ball roll up your back until your knees bend to about a 90 degree angle. Keep your knees behind your toes as you bend. Return to start position and repeat. Shoulder Retraction Kneel over the ball. Tuck your hips into the ball and rest your abs against it. Hold a dumbbell in each hand, with your arms relaxed and at the sides of the ball, palms facing back. Pull your shoulder blades back. Pull your arms up, bending at your elbows to form right angles until they are parallel with your shoulders. Return to the starting postion. Don't Forget to Stretch The American Council on Exercise suggests the following simple yet effective stretches on the ball: Back Extension - Start in a seated position with your fingertips supporting the back of your head both your elbows out. Walk your feet out until your upper back is lying on the ball while continuing to support your head and back. For a more intense stretch, lengthen your arms overhead and straighten your legs - breathe deeply and hold the stretch. Kneeling Side - Start by kneeling upright on a mat with the ball at the side of your right hip, place your right hand on the ball and your left arm hanging close to your torso. Sweep your left arm in a wide arc up and over your head and back to the starting position. Hold the final arc in a lifted position 10-30 seconds for a static stretch and repeat three to five times. Pelvic Circles - Start in a seated base position. Slowly circle your hips clockwise three to five times; reverse, circling counterclockwise. Focus on releasing tension in the hips and lower back. You can't go wrong with such a versatile and inexpensive piece of equipment. If you are looking for a simple and highly effective way to change a workout routine, look into doing your exercise on a stability ball. The information contained in this article is strictly for informational purposes and is not intended to provide medical advice. If you are sedentary or over 40 please get clearance from a doctor before starting an exercise program. Copyright © Rick DeToma About the Author: Get more tips like these and a bonus too, by subscribing to Tailored Fitness News http://www.tailored-fitness-home-workouts.com/newsletter.html *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* "Health
is the vital principle of bliss, and exercise of health." *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* Articles & Web Sites Worth a Look
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~* ""Life is not living,
but living in health." *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*  Exercise Your Willpower Support Group Mailing ListIf you need more motivation and some group support, feel free to subscribe to the Exercise Your Willpower mailing list. We have a great group of people who help motivate each other. To get more information, visit our website at: http://www.exerciseyourwillpower.com Online Fitness and Health Tools *~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
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