Do This, Not That

You’ve probably heard of the popular line of diet books called Eat This, Not That. It’s an incredibly successful line of books for one reason; it’s simple and straightforward. Eat this, not that. Cook this, not that. Drink this, not that. You get the idea. So here are some more do this, not that to add to your list.

Do get a To Go box at the beginning of your meal. Put half of your meal away before you start eating. You now have lunch for tomorrow and cut your calories in half.
Don’t eat to clear your plate or until your stuffed.

Do 15 minutes of cardio after your strength training workout to really burn your body fat.
Don’t do zone out on the treadmill with a magazine or watching TV. If you’re focusing on a book or your favorite Soap, you’re not focusing on what you’re trying to do in the first place – get in shape and burn body fat!

Do use extra virgin olive oil and balsamic vinegar for marinades and dressings.
Don’t use high sugar, high calorie, and high sodium marinades and dressings.

Do use an active rest within your strength training routine instead of a normal break. Try a 30 second plank in between strength sets. You’ll focus on your core while giving the other major muscles of the body a rest.
Don’t meander through the gym and look for your buddy or stop at the water fountain for idle chit chat. You’re there to get in shape. Save the social stuff for later.

Do utilize supplements for nutritional assurance. But consult with health care provider first (primary care physician, dietitian, surgeon).
Don’t expect to find a quick, easy, and nutritious meal in a drive thru.

Do incorporate variety. Try doing your entire routine backwards, flip the sets and reps, etc…
Don’t do the same thing over and over and over and over and over…

Do your workout with an eccentric focus. Concentrate on the “negative” portion of the exercise.
Don’t just speed through the exercise to finish the set.

Do use a dynamic warm up using all major muscles of the body.
Don’t jump right into exercise without a proper warm up.

 

Workout Wednesday: Exercise vs. Activity

Should you do one or the other? Or both?  How do you know which one you’re doing? And what makes them different?

All good questions. And all can be a challenge to answer.

Exercise IS activity. But activity is NOT necessarily exercise. For instance, you might be among those in the office that say this…

“Since I work at a desk all day I sit on a stability ball. It makes me feel like I’m doing something.”

“To be quite frank, I cannot see any advantage or reason for a person to be using an exercise ball as an office chair,” says Dr. Jack Callaghan, who holds the Canada Research Chair in Spine Biomechanics and Injury Prevention at the University of Waterloo in Ontario.

Dr. Callaghan and his team found no difference in muscle activity by sitting on a ball, chair, or stool. However, other research shows you burn up to 4 more calories per hour. Whoop-dee-doo-da!! You can practically burn that many calories by twiddling your thumbs for the hour.

Let’s try another…

“I use a pedometer and try and get 10,000 steps in by the days end.”

10,000 steps is a lofty goal. That’s somewhere around 5 miles throughout the day. So the question becomes, is running 5 miles at one time better than random steps throughout the day?

You must take into account speed, incline, intensity, heart rate, and other factors when determining the answer to that question. If you put all that down on paper then you will clearly see they are NOT equal. Because, activity is NOT exercise.

Parking further, taking the stairs, doing housework are all great ways to start being more active throughout your day. But that is very different than working all major muscles of the body for 20 total sets at 15 reps per set. It’s also different than riding the bike up and down hills at 85 RPM.

Activity is NOT exercise. Do you see the difference?

Playing basketball for 60 minutes sprinting up and down the floor and jumping every 15 seconds is a fun activity for a lot of people in America. But that is also a workout. The heart rate is up, legs are exhausted afterward and you feel like you’ve worked out.

Exercise IS activity.

Is this making sense? I hope so. If not, this could be a major reason why you’re not seeing results with your exercise program. Maybe you would benefit from working with an trainer or instructor.

Everyone should be active in their daily life. Walk the dog, take the stairs at work, play catch with your kids, work in the garden, and the hundreds of other things you could do to increase your activity.

But if you’re trying to lose weight and get in shape, you MUST be exercising. Specifically at the right intensity level with strength and cardiovascular training. Separate the two and you’ll be on your way to better results!

Workout Wednesday: GLUTES-TONING MOVES

Contrary to popular belief, having shapely glutes isn’t all about appearance or vanity. Having a strong rear-end not only helps improve posture and athletic performance, and reduce knee and back pain, it can significantly enhance injury prevention as well.

Here is a simple pre-workout activation circuit to target the glutes:

 

HIP BRIDGES

Lie on your back, bend your knees and position your feet about shoulder-distance apart. Place your arms to the side or across your chest. Raise your hips as high as possible while keeping the knees over the toes. Repeat 15-20 times.

CLAM SHELL

Lie on your side with the knees bent to 90 degrees and your torso facing forward. Raise your top leg but keep the foot touching the other foot. Complete 15-20 repetitions on each side.

 

HIP EXTENSION AND ABDUCTIONS

Assume an athletic-ready stance next to a wall or something secure that you can hold onto. Lift one leg back as high as possible without moving your upper body. Return to the starting position and lift the same leg out to the side (abduction) and return to starting position. Repeat 15-20 times on each leg.

 

Source: acefitness.org

Workout Wednesday: Mindful Walking

Plan for a specific period of time, usually 15‐40 minutes. Dress comfortably. Leave all unnecessary baggage at home or in your office. Go outdoors and begin to walk slowly noticing your thoughts, feelings and sensations as the come. As you notice them say them to yourself:

  • “left foot touching earth”
  • “sunlight on grass”
  • “wondering what’s for dinner”
  • “Paper…. I need to write”
  • “Feeling silly,” etc.

Continue in silence, walking slowly until time ends.

 

Adapted from Kornfield, J. (1993).A Path with Heart: A Guide Through the Perils and Promises of Spiritual Life. New York: Bantam Books, 66‐67.

Workout Wednesday: Design Your Own Exercise Routine

The following is a step by step process to develop your own personal exercise program to further your weight loss.

Warm up: (5 minutes): Start your exercise session at a low to moderate pace, giving your body a chance to warm up and get ready for more vigorous movement. Gradually increase your pace by the end of the warm-up period. For especially strenuous activities, such as jumping rope or jogging, warm up for a minimum of 5-10 minutes.

Get moving!: (Exercise 30-60 minutes): Slowly increase your physical activity time until you reach your goal of 30 to 60 minutes daily. Start with a minimum of 10 minutes, three times per day. Build up gradually. Enjoy yourself. Remember low intensity and longer duration, can result in effective conditioning as well.

Cool down / recovery: (5 minutes): After exercise, slow down gradually. Cool down by changing to a less vigorous activity, such as moving from jogging to walking. This process allows your body to relax gradually.

 

Source: Home Fitness Toolkit – Mercy Jefferson Bariatric Center

Please consult your healthcare provider to assure you are OK to start an exercise program.

Disclaimer: This information provided in this content is not intended to be professional training advice. The information provided is for educational purposes only. Always consult your physician or healthcare professional before beginning any exercise regimen. All exercises you perform are at your own responsibility and your own risk. Heart of America Bariatrics is not liable or responsible for any injuries incurred during or after performing any exercises included in this content.

Workout Wednesday: Stretching Exercises

Calf Wall Push
Stand facing a wall, about 18 inches away from it. Then lean forward and push your hands against the wall, keeping your heels flat. Count to 10 (or to 20 for a longer stretch). Rest. Repeat. Remember to breathe; do not hold your breath.

 

 

Seated Hamstring Stretch
Sit on the edge of a chair. Straighten your left leg with the heel touching the floor and toes pointing upward. Sitting up straight and keeping a straight back. Put your right hand (or right arm) on the right knee (or the right leg). Hold your left leg gently with your left hand. Slowly glide your left hand forward along the leg. Release your left hand to resume the starting position. Repeat with the other leg.

 

Image result for Seated Hamstring Stretch

 

Side Bend Stretch
Sit on a chair. Look forward. Raise your left arm. Put your right hand on your right thigh. Bend your trunk to the right slowly. Return to starting position. Repeat with the other arm. Hold stretch for 10 seconds You can stand against the wall and do this exercise to achieve better results.
Image result for seating Side Bend Stretch

 

Leg Swing
Hold onto the edge of a table or a cabinet with a hand to maintain balance, straighten your right leg and swing it forward and backward – slow and controlled. Repeat 10 times. Repeat with the other leg. Caution: Avoid fast swinging movements.

 

Image result for Leg Swing

 

Source: Home Fitness Toolkit – Mercy Jefferson Bariatric Center

Disclaimer: This information provided in this content is not intended to be professional training advice. The information provided is for educational purposes only. Always consult your physician or healthcare professional before beginning any exercise regimen. All exercises you perform are at your own responsibility and your own risk. Heart of America Bariatrics is not liable or responsible for any injuries incurred during or after performing any exercises included in this content.

WORKOUT WEDNESDAY:STANDING AB EXERCISES

Begin by completing each movement for 10 seconds; gradually increase by 10 seconds each round. The only equipment you’ll need is a medicine ball with handles or a weight plate for appropriate exercises.

RIBBONS

Start at the right hip and move diagonally over your head to the opposite hip.

TWISTS

Hold the weight in front of you and squeeze the glutes to avoid hip movement.

OVERHEAD LEAN

Extend the arms overhead while slowly leaning the upper body to the right and then to then left.

ONE-HANDED TOSS

Begin in a standing athletic position. Toss the medicine ball from the right hand to the left hand while contracting the abdominals.

RUGBY PASS

Hold the ball in two hands as if you are going to “pass” the ball laterally to someone. Brace your core and pass the ball from the right hip across the body; return to the starting position

SIDE DIPS

Hold the ball in one hand and stand up tall. Place the other hand on your head to help keep your shoulders back. Slowly lean to the side while keeping your torso squared and neck aligned with your spine.

Source: acefitness.org

Workout Wednesday: USING STAIRWAY FOR EXERCISING

Following is a list of ideas that may give you a new vision on the stairs that you pass every day, either as separate moves or as an integrated 15-minute workout.

Note: For any specific joint issues, please adapt as prudent for your individual needs, including skipping any particular movement sequence.

CARDIORESPIRATORY

1. TWO FORWARD, ONE BACK

Set-up: At the bottom of the stairs, facing up

Execution: At a comfortably challenging pace, walk or run the right foot and then the left foot to the first step. Repeat with the right and left foot to the next step. Moving backward, move down one step with the right foot and then the left foot. Repeat this format of “two-up, one down” to the top of the stairs.

2. TWO-BY-TWO

Two-by-Two

Set-up: At the bottom of the stairs, facing up

Execution: At a comfortably challenging pace, walk-run up the stairs, moving up two stairs at a time. When you reach the top, turn around and walk down the stairs normally. Repeat as able for three to five minutes.

3. OPENING ICE SKATING

Opening Ice Skating

Set-up: At the bottom center of the stairs, facing up

Execution: Step the right foot to the first or second step as far to the right as possible. Step the left foot to the second or third step as far left as possible. Continue to the top in the same “ice skating” movement, weaving the body to the right and left on the ascent.

4. CLOSING ICE SKATING

Closing Ice Skating

Set-up: At the bottom center of the stairs, facing up

Execution: Step the right foot to the first or second step as far to the left as possible, crossing the midline of the body. Step the left foot to the second or third step as far right as possible. Continue to the top in the same “ice skating” way, weaving the body to the right and left on the ascent.

STRENGTH/ENDURANCE

The first three strength/endurance skills and drills involves moving from the bottom to the top of the stairs. At the top, turn around and walk down to the starting point to repeat the entire sequence for a period of three to five minutes.

 

5. PUSH-UPS UP (THE STAIRCASE)

Push-ups Up

Set-up: At the bottom center of the stairs, face the stairs with your feet together. Place your right hand on a step that is slightly above your chest level, and your left hand slightly below. Lower your chest as you are able toward the stairs.

Execution: Push yourself to the starting position with extended elbows. Lower and repeat twice more. Change hand positions so the left hand starts higher than your chest, and right hand starts lower than your chest, and do three more push-ups. Slowly “crawl” your way to the next step or two up the staircase, walking your feet first and then your hands. Continue for three to five minutes total or until fatigue sets in from plank position.

6. CRISSCROSS ABDUCTION SQUATS MOVING LEFT

Crisscross Abduction Squats Moving Left

Set-up: At the bottom center of the stairs, face to the right so the left side of your body faces the stairs. Place your left foot on the first or second stair and squat down.

Execution: Stand and abduct the right hip so the right leg lifts to the side. Place the right foot of your lifted leg on the next step, crossing in front of your left foot. Squat down as you contact the stairs. Maintaining the squat, uncross your legs as you place your left foot on the next step. Repeat from the start of the exercise, moving up the stairs.

7. CRISSCROSS ABDUCTION SQUATS MOVING RIGHT

Follow the directions for the previous exercise, but begin facing to the left at the bottom center of the stairs. Repeat everything moving upward on the right side of the body.

The following exercises start at the top of the stairs.

8. ECCENTRIC TRICEPS LOWERING

Eccentric Triceps Lowering

Set-up: Sit at the top of the stairs and place your fingers over the edge of the first step where you’re sitting.

Execution: Using your triceps, slowly lower yourself toward the next step, flexing your elbows and moving your glutes toward a contact point with the floor. As a progression, keep one foot off of the floor during the lowering. Repeat for three to five minutes or until you reach the bottom of the stairs. If your stairs are short, stand, walk to the top and repeat.

FLEXIBILITY AND BALANCE

 

9. LONG LEVER SIDE PLANK BALANCE

Long Lever Side Plank Balance

Set-up: From the bottom center of the stairs, face the right side with feet together

Execution: Place your left hand, fingers spread, on to a stair that is approximately opposite your hip. Lean to the left, keeping the left shoulder abducted, and abduct the right shoulder, forming a letter “T” with the entire body. Your feet will be stacked on the floor, left side of the left foot against the floor. As a progression, abduct the right hip. Try to hold the position for 30-60 seconds, and repeat facing the left side.

10. TWISTING HIP AND LEG STRETCH

Long Lever Side Plank Balance

Set-up: From the bottom center of the stairs, facing the stairs

Execution: Place your hands shoulder-width apart on the step across from your chest or just below; keep the elbows extended. Place your right foot to the right of your right hand, gently stretching the right glute. Gently extend the spine, pushing the hips toward the stairs, opening the left hip area. As a progression, rotate to the right, abducting the right shoulder perpendicular to your spine. Hold for 30-60 seconds and repeat facing the right side.

Source: acefitness.org

Disclaimer: This information provided in this content is not intended to be professional training advice. The information provided is for educational purposes only. Always consult your physician or healthcare professional before beginning any exercise regimen. All exercises you perform are at your own responsibility and your own risk. Heart of America Bariatrics is not liable or responsible for any injuries incurred during or after performing any exercises included in this content.

Workout Wednesday: Exercises to Improve Hip Pain

Hip pain is a common problem for sedentary and non-sedentary individuals. Common causes of hip pain include:

  1. Chronic Sitting

The average American sits 13 hours a day. This staggering amount of inactivity causes an imbalance of the hip musculature. The hip flexors remain in a shortened position, while the glutes and deep hip rotators remain elongated. Add to that chronic dehydration and the result is tissue that more closely resembles beef jerky than healthy muscle tissue.

This tissue lacks the necessary flexibility and elasticity to allow for smooth and efficient movement. It tears more easily and becomes overstressed more easily, and the rigidity of the tissue leads to more rubbing against bone and bursae.

  1. Strength Imbalance

A strength imbalance is not the same as tightness or inelasticity. A strength imbalance occurs most often when one’s exercise regimen is consistent and unvaried. The repetition of the same movement without variation builds strength in some muscles, while neglecting others. This imbalance puts an unnatural amount of strain on those muscles, resulting in overuse injury. Try to alternate the type of exercises you do throughout the week.

  1. Skeletal Imbalance

Here, skeletal imbalance refers to the uneven stature or movement pattern that many of us demonstrate, which can be caused by so many things, including old injuries and leg-length discrepancies. When movements are not even or balanced bilaterally, one side will be the victim of added pressure, tissue friction or workload. You can get help from a physiotherapist or exercise physiologist to work on improving movement and posture.

How to improve this problem at home?

Improving the elasticity of that beef jerky-like tissue is best achieved through a combination of homework and loaded movement training. Two to three hours of movement each week is not enough to undo 100+ hours of inactivity each week. Here is a homework assignment for you to add to your regular workout routine: 

Daily Static stretch shortened muscle tissue for more than 60 seconds at least once daily.
Hourly Stand up and perform 10 bodyweight squats or chair sits every hour to get the muscles working and moving.
Nutrition Drink water all day. At least 64 oz a day. If you are well-hydrated, the hourly movement will pull water into the muscles, turning the jerky back into elastic tissue.

Source: acefitness.org

Disclaimer: This information provided in this content is not intended to be professional training advice. The information provided is for educational purposes only. Always consult your physician or healthcare professional before beginning any exercise regimen. All exercises you perform are at your own responsibility and your own risk. Heart of America Bariatrics is not liable or responsible for any injuries incurred during or after performing any exercises included in this content.

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