Exercise and Diet

Lately I have been focusing on my diet. Partially because of my vanity, but also due to the fact that no matter of how much I exercise I still have a few annoying extra pounds. One solution to rid myself of this extra weight would be to significantly increase my level of exercise, but then I wouldn't have a life.

I'd been hearing a lot about the Zone and Atkin's Diet, and was intrigue. Went out and bought the books. And although there is controversy related to both of these diet plans, I found the overall logic appealing. The concept behind these popular low carbohydrate diets is to eat more protein and fewer carbohydrates and sugar.

With a low carb diet a person reduces their carbohydrate consumption, the body's blood-sugar levels decrease and cause the pancreas to produce less insulin. With less insulin to draw on, the body is forced to burn fat reserves for energy, resulting in rapid weight loss, according to gurus such as Dr. Atkins. Eating more fat -- a food category that formerly was taboo for many dieters -- makes the body feel full, leading to fewer carbohydrate cravings. For detailed information on these diets read "Enter the Zone" and "Dr. Atkin's New Diet Revolution."

An essential element to both of these diets is exercise. So many diet plans are primarily based on starvation, while neglecting the importance of fitness to your overall health. Both Dr. Sears (Zone Diet) and Dr. Atkins emphasize the importance of exercise with their diet plans.

According to Dr. Sears, "There's no doubt that exercise should be a vital part of any personal total health program, not only because of its well-known 'sweat benefits' - improved weight control, improved cardiovascular fitness, and improved strength - but also because of the sense of well being that comes from even mild exertion." He talks about the hormonal changes the various types of exercise induce. He suggests that food is the "primary pathway" to losing weight, but that exercise can widen the path and make it easier to keep weight off on a long-term basis.

Dr Atkins calls exercise "non-negotiable." You must make a commitment to physical activity combined with changing the way you eat. According to Atkins "Doing one without the other is like riding a bike with flat tires. It's a lot more difficult. Regular physical activity has been proven to contribute significantly to each of the Atkins principles: weight loss, weight maintenance, good health and disease prevention."

Weight Loss and Weight Maintenance

It is a basic law of the universe, if you burn more calories than you consume you will lose weight. But an added value to exercise is that you increase your metabolic rate. That means even when you are inactive you are still burning calories at a higher rate.

Good Health

Atkins states that regular exercise results in a number of health benefits including:

Better endurance, flexibility and muscle strength
Increased longevity
Decreased insulin production
Elevated mood and reduced depression and anxiety
Disease Prevention

Atkins sees physical activity having a positive effect on virtually of all the bodies systems. These effects result in a decreased risk of coronary heart disease, stroke, high blood pressure, colon cancer and Type II diabetes. He refers to a report from the Global Burden of Disease Project which states that, "physical inactivity is among the most important risk factors threatening global health."

If you are like so many individuals who are engaged in the battle of bulge, think like a military strategist and make a two prong attack. This should consist of a diet that works for you, combined with regular exercise. One without the other is a losing battle.

Have a healthy and prosperous life.


Fred Waters
smoothfitness.com

Millions in U.S. believed to be pre-diabetic

Government urges prevention to ward off full-blown epidemic

Millions more Americans than previously thought have signs of what could later turn into diabetes, the government says.

Doubling previous figures, the government estimates that 41 million Americans have pre-diabetes — blood sugar high enough to dramatically increase their risk of getting the full-blown disease.

The figures released Wednesday are significantly higher than previous estimates because doctors have changed the criteria for diagnosing the condition after research showed they were missing too many at-risk patients.

“These latest numbers show how urgent the problem really is,” said Health and Human Services Secretary Tommy Thompson, who was announcing the new estimates at a federal health meeting Thursday in Baltimore.

“We need to help Americans take steps to prevent diabetes or we will risk being overwhelmed by the health and economic consequences of an ever-growing diabetes epidemic.”

The good news is that modest diet and exercise can delay, if not prevent, the onset of diabetes in many pre-diabetics.

Read more...

Express exercise for those in a hurry

Mini-workout programs are a big hit at health clubs

Don’t have a lot of time to exercise at the gym? Maybe you could squeeze in a half-hour, or even a 15-minute, workout. That’s what health clubs are banking on as they increasingly offer clients “express” programs aimed at getting them in shape and out of the gym fast.

Largely driven by the success of Curves International, a chain of clubs for women that offers a 30-minute circuit program where the client moves from one fitness station to the next, other gyms have followed suit. For instance, 24 Hour Fitness, with clubs in 16 states, recently introduced Xpress Zone, a 30-minute circuit training program. And Town Sports International, with clubs in New York, Boston, Philadelphia and Washington, D.C., has a 22-minute circuit called XpressLine. Other new clubs built closely on the Curves model, like Ladies Workout Express and Slim and Tone, also are expanding.

Even traditional group classes like yoga and spinning that typically last an hour have been shortened at some clubs to anywhere from 30 to 45 minutes. And some gyms are offering 15-minute classes that focus on stretching or strengthening certain areas like the legs, abs or back.

A welcome trend

Not surprisingly, the trend toward less exercise is a welcome one to clients, industry sources say.

“The consumer is time-starved,” says John McCarthy, executive director of the International Health, Racquet and Sportsclub Association in Boston. The abbreviated programs are easier for many clients to squeeze into their tight schedules, he says.

"They get in and out quickly and get a really great workout at the same time," says Jeremy Smith, manager of fitness operations at 24 Hour Fitness, based in San Ramon, Calif.

Smith says organized circuit programs can be particularly helpful for people who don't have a lot of weight-training experience and who might otherwise come to the weight floor with a "deer-in-the-headlights look." Because they don't know how to begin, he says, they often give up on strength-training and head for the trusted treadmill instead.

While circuit programs started more than 15 years ago, McCarthy says, they were largely abandoned until recently, and now they’re coming back strong. Typically, the client works out on a series of weight machines aimed at hitting all the major muscle groups. In between sets, exercisers often perform cardio activities like jumping jacks or jogging in place. Some circuits incorporate short stints on a bike or treadmill, or use other equipment. The idea is to keep your heart rate up by not resting between sets.

Read more...

Diet and exercise work for kids, too

Children, like their parents, are putting on the pounds. Government health statistics show that 15 percent of all kids between ages 6 and 19 are overweight--up from 4 to 6 percent in the early 1970s. And overweight kids, like overweight adults, can face serious health problems.

A study published this month in the American Heart Association's journal Circulation includes a sobering finding: The arteries of overweight children act very much like those of middle-aged smokers. Prof. Kam S. Woo, M.D., of the Department of Medicine and Therapeutics at Prince of Wales Hospital at the Chinese University of Hong Kong and the study's principal author, says: "This carries great health implications and should prompt parents and public-health authorities to do more to deal with the effects of overweight and obesity in children."

Prof. Woo and his colleagues enlisted 82 overweight children ages 9 to 12 to study the effects of diet, exercise, or both on their arteries. Half the kids observed a low-fat, moderate-calorie diet; the others followed the diet and a twice-weekly exercise regimen. The initial test lasted six weeks; afterward the diet-only group and half the diet-and-exercise group kept at it, but with exercise reduced to a weekly session. The researchers checked the kids' body-mass index (a standard measure of obesity), cholesterol levels, and the size and condition of their arteries.

At the end of six weeks, the researchers saw little change in weight or body-mass index, but significant reductions in the so-called "bad" cholesterol levels and significant improvements in the conditions of their arteries. The diet-plus-exercise group showed the greatest improvement.

At the end of a year, the kids who continued the diet-and-exercise regimen continued to show significant improvements in cholesterol levels and the health of their arteries.

Read more...

Ephedra ban weighs heavily on diet pills

With obesity rapidly gaining on smoking as the most preventable cause of death in the United States, it's no surprise many people are searching for a magic weight-loss pill.

While diet and exercise are the experts' choice for slimming down, manufacturers are flooding the diet supplement market with products meant to fill the ephedrine gap.

Earlier this month, the government banned ephedrine -- also known as ephedra or ma huang -- after more than 150 deaths from heart attack and stroke were attributed to the supplement.

Shawn Talbott, director of the Division of Foods & Nutrition at the University of Utah's College of Health, says ephedra got a bad rap.

"Some people abused it and took more than the recommended dose," Talbott said. "In the context of how many people used it and the deaths attributed to it, I think taking it off the market was too bad."

In the months leading up to the ban, some people hoarded supplies and companies quickly reacted by developing a
new crop of ephedra-free pills.

The most popular products all contain caffeine. But manufacturers insist they work differently and are more healthy than popping a multivitamin with your morning coffee.

Lou Rinaldi, the head of research at Basic Research in Salt Lake City, said the oils and herbs in Zantrex-3, the company's top selling weight-loss supplement, lead to sustained energy.

Read more...

Companies helping workers fight war against fat

At least four mornings each week, Jerene Guidry arrives at work wearing a T-shirt, gym pants and sneakers. Not because her employer, Freeport-McMoRan Copper & Gold, encourages such comfortable attire, but because she has a 6:20 a.m. date with a treadmill in the company's gym.

''Exercising at work is convenient. It doesn't take a tremendous amount of effort,'' Guidry said. ''Once I made it part of my daily routine, it became habit.''

For Guidry, using the at-work fitness center is an ideal way to stay in shape. But for her employer, the gym is much more. It's an investment that could help the company cut costs.

The number of obese Americans has doubled since 1980.

Nearly one-third of the U.S. population is obese, generally defined as having excess fat of 30 pounds or more.

As the country has gotten fatter, so have the costs associated with obesity. Obesity costs Americans as much as $117 billion a year: seven times the total revenue of McDonald's Corp. last year.

Direct costs of obesity -- such as doctor visits, hospital care and other treatment services -- account for $61 billion, or about 6 percent of total health care costs nationwide.

Indirect costs total $56 billion and include the value of wages lost by people unable to work because of illness or disability as well as the value of future earnings lost by premature death, said Anne Wolf, a registered dietitian, epidemiologist and faculty member at the University of Virginia who specializes in the economic impact of obesity.

The cost is determined by adding the percentage of the costs of certain diseases, such as type II diabetes and heart disease, and surgeries such as knee, ankle and hip that can be attributed to obesity. Of course, not all of those diseases and surgeries are caused by obesity.

In addition are hidden costs that usually are not included in that calculation, Wolf said. There are concrete costs that can't be wholly attributed to obesity, such as re-engineering a stadium, hospital or other public space to include wider seats, beds or doors. And abstract costs such as the cost of a diminished quality of life or the loss of opportunity, Wolf said.

In Louisiana, which almost defines itself by its food, statewide obesity-attributable expenditures total $1.37 billion.

Employers have three choices, said Manny Avramidis, senior vice president for global human resources for the American Management Association. They can offer less coverage, require employees to pay higher premiums, or pay for the increase. The first two options likely would lead to disgruntled workers, and the latter is unlikely because companies are trying to capitalize on the upward tick of the economy by making money, not spending it, Avramidis said.

''Some people say that insurance companies should pay for obesity, but what happens when coverage is mandated? It increases health care costs,'' said John McGinnis, a spokesman for Blue Cross/Blue Shield Louisiana. ''Every time health care costs increase 1 percent nationally, 300,000 people are thrown into the uninsured pool.''

So some companies have taken it upon themselves to make their employees thinner. According to a 2003 survey by the American Management Association, 71 percent of companies said they have a responsibility to promote employee wellness.

Read more...

Raw Food Diet

Photos of a svelte over 40 Demi Moore have generated a buzz around the country about a hot diet trend she adheres to – a raw food diet. Reportedly, Woody Harrelson, Sting, and Donna Karan are also devoted raw fans.

· If you want to go raw, you’ll need to say goodbye to meat, dairy, baked goods, breads, and almost everything else in the grocery store. A raw food diet is a completely vegetarian diet, including no dairy, and no food is cooked above 118 degrees.

· Raw proponents believe that cooking food destroys its nutritional value and kills the enzymes that allow us to digest food. Raw promoters say the inability to digest cooked food leads to poor energy and weight gain. However, nutrition and food scientists disagree. Medical and nutrition scientists say that the human body produces its own enzymes that allow us to digest food and that the enzymes in food are not required for this purpose. In addition, if foods could not be digested properly, weight would be lost, not gained, because weight gain occurs after food is digested and absorbed into the blood, not inside the GI tract. Finally, experts agree that cooking some foods actually increases the nutritional value by releasing nutrients so they can be absorbed from the digestive tract into the body, including
lycopene from tomatoes and beta-carotene from carrots.

· Following this diet can lead to nutrient deficiencies with serious side effects if it is not done properly, and often leads to a great deal of bloating and gastrointestinal upset. If you want to eat raw in Tampa, you can purchase a cookbook & make your own foods or purchase ready-made raw foods at Nature’s Harvest Market on N. MacDill Ave. And I highly recommend doing this with the supervision of a registered dietitian (R.D.) who specializes in vegetarianism. An R.D. can help you determine how to modify the diet or what foods to choose to meet your needs for key vitamins and minerals including calcium, iron, zinc, B12, and protein. For example, you may decide to be a semi-raw eater and include some cooked soy products and some cooked whole grains to up your protein and carbohydrate intake. While you may lose weight and feel more nergetic by eliminating processed foods, meeting your nutritional needs to avoid getting sick is crucial, and finding a way to eat that you can live with long-term is the ultimate gauge of success.

Cynthia Sass, M.P.H., M.A., R.D., L.D./N.
National Media Spokesperson, American Dietetic Association Co-author, Your Diet is Driving Me Crazy: When Food Conflicts Get in the Way
of Your Love Life (Marlowe & Company, coming May 2004)
++++++++++++++++++++++++++++++++++++++++++
foodcoach@hotmail.com
www.sassconsulting.com
www.yourdietisdrivingmecrazy.com

For and Against: Atkins Diet, Statin Drugs, Diuretics for Blood Pressure

Here's a great "for and against" article regarding the Atkins low-carb diet and other fitness-related topics:

(Newsweek Health) - Science is the foundation of good medicine, but it rarely offers complete or perfect answers. Doctors examining the same evidence may differ sharply on how best to promote health or treat illness. In this forum, Harvard experts stake out opposing positions on three open questions.

DOES ATKINS MAKE SENSE?

Yes: I have long doubted that cutting carbs is the key to losing weight, as proponents of the Atkins diet claim. But recent evidence has forced me to reconsider. I’m still not convinced that the Atkins approach is more effective or more healthful than others, but I now believe it can help overweight people shed pounds.

What changed my mind was a spate of new studies comparing the Atkins diet with low-fat or low-calorie regimens. In the first study, involving 79 overweight people, those on Atkins lost 13 pounds over six months, while those on the American Heart Association diet lost only four. In the second study, obese women shed 15.4 pounds by counting carbs for six months but only seven by counting calories and fat. The third study compared Atkins with three other popular diets (Ornish, Weight Watchers and the Zone), and found that all four brought significant weight loss over a year’s time. Atkins worked no better than the other diets—but it worked.

These studies tell us nothing about long-term weight management. We know only that Atkins can work as a short-term strategy. But the findings support a central tenet of the low-carb faith: that a relatively fatty diet may help you lose weight because it makes food more satisfying and filling.

—Anthony L. Komaroff, M.D.

No: Click here to read more...

Don't turn an `off' day into a day off

Waves of torturous remorse washed over me with every step.

Why am I running today? Why is it hurting so much? Why is this so different than any other routine exercise session?

Why did that punk "Scruffy" punch me in the nose in the fourth grade?

(Hey, when you're having a bad day, all the tough questions in your life demand their time in the answer queue.)

I was having a bad exercise day.

They happen occasionally. And they are absolute gut-punches to the noble exercise spirit.

On the scale of disappointment, these regrettable tumbles fall somewhere between a nasty stomach virus and paying good money to watch "Battlefield Earth." (Somebody please call John Travolta and tell him I want those 117 minutes of my life back.)

Everybody who has ever sought a little plot of land in Health and Fitness Valley knows of these hapless times - such as my ill-fated run the other day.

It's as if somebody took my energy and FedExed it to Baltimore.

Read more...

Fitness guru finds route to deconditioned masses

Fitness industry veteran, Ray Wilson, has revealed plans to break into the mass deconditioned market with his Healthy Exercise clubs.

Wilson said his concept could double the number of health clubs in the world over the next six years.

Wilson and his business partner, Joe Ochoa, have spent the last two years and almost $2m developing the concept.

The pair are currently piloting the initiative by opening 3,000sq ft clubs with ‘efficient’ strength and cardio equipment.

The specialised equipment lets users change stations in just five seconds, allowing a 30-minute workout.

Each exercise takes 35 seconds with a recorded voice announcing station changes.

The Healthy Exercise clubs are for men and women and are located close to residential and business locations for convenience.

“The opening of over 7,000 Curves clubs is proof beyond any reasonable double that the deconditioned masses will respond when given a small non-intimidating club with non-intimidating equipment where everyone is doing the same short workout,” said Wilson.

“Putting these same short workouts in our large clubs will not succeed. We have tried it many times and it has failed each time.”

The solution is for the larger clubs to offer Healthy Exercise clubs as satellite clubs, said Wilson.

“These little sister clubs located two to three miles from their large parent clubs can take on the role of attracting, educating and conditioning the deconditioned masses and then graduating them to their larger parent clubs.

“It’s essential that these satellite clubs have a milder image than the body beautiful image of their parent clubs, so that deconditioned people feel it is just for them,” he said.

Wilson is convinced the concept will break into the mass deconditioned market in a huge way. “I am going to be the catalyst to lead a crusade to make sure our industry opens at least 10,000 of these small co-ed Healthy Exercise clubs in the next six years.

“Given the size of this market, it will probably be closer to 20,000 or 30,000 throughout the world,” he said.

Wilson received the Dale Dibble Distinguished Service Award at the International Health, Racquets and Sportsclub Association (IHRSA) convention in Las Vegas, last month.

Health Clubs, Personal Trainers, and Fitness Experts Hate Their Guts

The 4 Minute GYM delivers equivalent cardio benefits from 30-60 minutes of aerobics, weight training and stretching, in only 4 minutes

Norfolk, VA (PRWEB) April 14, 2004 -- The 4 Minute GYM, a new Norfolk-based fitness center, proudly announces the Grand Opening of its first location in Hampton Roads. The 4 Minute GYM, located at 222G W. 21st Street in Ghent, delivers an excellent cardiovascular, strength and flexibility exercise in only 4 minutes per day.

The 4 Minute GYM’s “ROM QuickGym”, the revolutionary 4 minute cross trainer has two exercise stations engineered to engage almost all the muscle groups in the upper and lower body, and uses them through 80% of their Range Of Motion...in a fantastic 4 minute workout.

The workout used at The 4 Minute GYM has been performance tested at USC’s Department of Exercise Sciences, and the results concluded: the ROM gives the same cardiovascular benefits as does 20 to 45 minutes of aerobic exercise, in a fraction of the time.

The 4 Minute GYM is fast becoming the exercise of the elite. Luminaries such as Spielberg, Travolta, Stallone, and Cruise use the same 4 Minute Workout. Motivational speaker Tony Robbins saves at least an hour of exercise daily. He calls the ROM “the best time management tool ever”. The 4 Minute GYM’s ROM QuickGym, is being used by the US Women’s Olympic Swim Team, US Navy Seals, and the Phoenix Fire Department.

There’s only one catch: the equipment costs nearly $15,000 per machine. And that’s where The 4 Minute GYM comes in. The 4 Minute GYM has purchased several of these sophisticated pieces of equipment to ensure that anyone (including you) can enjoy the benefits of the world’s most time-efficient workout, at a fraction of the cost. Membership is just $50 per month at The 4 Minute GYM. Prospective clients can try out the gym before they join because the 1st 3 Workouts are FREE!!

The 4 Minute GYM lets people rebuild in record time the muscle they have lost during years of inactivity. Everyone from highly trained athletes to senior citizens will attain better muscle tone, balanced blood sugar, lowered cholesterol and blood pressure, more flexibility, stamina and strength working out at The 4 Minute GYM.

Change Focus from Fitness to Fun

Advice for Parents Helps Motivate Overweight Children

"See through your child's eyes," says fitness expert and counselor Tami Anastasia. "The most important thing a parent can do to motivate an overweight child is to understand the child's perspective."
Children often have valid reasons for not exercising. "They may be self-conscious or embarrassed," says Anastasia. "Exercise may make them too hot and tired, or even cause them pain. Maybe they simply aren't having fun. Take into consideration the reasons your child won't exercise and plan physical activities that don't reinforce these feelings. Getting started may be as simple as slowing down the pace or taking a short evening walk together."

Strong evidence supports getting started now. The Center for Disease Control warns that 15 percent of children and adolescents between the ages of 6 and 19 are overweight, and may face serious health and social consequences. Is exercise the answer? The American Association of Obesity says lack of regular exercise and sedentary behavior are major contributors to child obesity. Parents agree. In a recent Wall Street Journal Health Poll, 53 percent of adults in the U.S. think that child obesity is due to not enough exercise.

With a master's degree in counseling and 25 years as a fitness instructor, Anastasia has plenty of insight into how children view health and fitness, and what it takes to get them moving. "Children do things for fun, not for fitness," she says. "Talking to your children about losing weight isn't going to motivate them to get off the couch. Instead, help them find activities that are personally meaningful."

In her book, "Toward a Magnificent Self," Anastasia uses cognitive therapies to help people find personal meaning and value in exercise. While the book is geared toward adults, Anastasia says, her methods also apply to children.

Read more...

Judge Allows Nationwide Ephedra Ban

A federal judge allowed a nationwide ban on dietary supplements containing ephedra to take effect Monday.

U.S. District Judge Joel Pisano refused to grant a temporary restraining order sought by two ephedra manufacturers that would have prevented the U.S. Food and Drug Administration (news - web sites) from banning the products.

Pisano's decision does not effect medicines containing ephedra, such as prescription or over-the-coutner cold remedies.

The New Jersey manufacturer of a popular diet supplement had hoped to head off the nationwide ban on the herbal stimulant, arguing the main ingredient in its product is safe if used as directed.

NVE Pharmaceuticals Inc. of Newton, which makes the supplement Stacker 2, had asked for the temporary restraining order pending further scientific tests.

Ephedra, once hugely popular for weight loss and bodybuilding, has been linked to 155 deaths and dozens more heart attacks and strokes.

On Monday, a second company had been allowed to join the motion for the restraining order. The National Institute for Clinical Weight Loss is an Atlanta manufacturer of a product called Thermalean

Insider Secrets from a Weight Loss Success Story

Lisa is a 'weight loss success story' -- she successfully used the WeightWatchers program to lose weight. Here are a few useful weight loss and fitness success tips straight from the source:

Lisa's Lessons

- I keep a small cup at my desk for water, so I'm forced to get up continually to refill it. Any movement counts!
- During holidays I sometimes let myself slip, but I get back on track as soon as I can. It's easier to lose five pounds right away than 20 in a few months.
- I plan on going to the gym five times a week, so if I miss a session, I'm still fine. I call it "building padding"!
- TV time can be a big culprit (there are so many food ads!), so I always have a big glass of water in my hand.
- Eat food in tiny units, like Teddy Grahams instead of graham crackers — you feel like you're getting more.

Lisa's Tips for Quick and Easy Eating

- "I Can't Believe It's Not Butter!" Spray, for popcorn, toast or pancakes.
- Dannon "Light 'n Fit" yogurts.
- 94% fat-free popcorn — try flavoring it with chili sauce.
- Frozen meals for lunch or dinner (they're convenient, cheap, and there's plenty of variety).
- "Swiss Miss" Low-fat Chocolate Pudding with 2 tablespoons fat-free Cool Whip.
- My salad splurge is sunflower seeds — I like food that makes noise!
- Instead of swearing off mac and cheese, now I just buy a Smart Ones, and that satisfies my craving.

Read more...

South Beach Diet plays good carb, bad carb

Just when you converted to the belief that all carbs are bad and accepted everything meat as your personal obesity savior, along comes a new philosophy to mess it up.

Another church has sprung up in Cellulite City. It's called the South Beach Diet, and cardiologist Dr. Arthur Agatston is thumping a sermon of good vs. evil, or good carbs and fats vs. bad ones.

His book, "The South Beach Diet" (Rodale, $24.95), is riding high on The New York Times best seller list of advice tomes, besting "Atkins for Life" by the late Dr. Robert Atkins.

Agatston testifies for physical activity, but many Americans prefer to exorcise rather than exercise, opting for fad diets to rid their fat demons.

Agatston invented his own diet after becoming disillusioned with what his book calls the low-fat, high-carbohydrate diet of the American Heart Association and the high-fat preachings of Atkins.

His diet falls somewhere between the two, and he promises results - the loss of eight to 13 pounds in two weeks and one to two pounds per week after that.

The initial weight loss, however, will be mostly water, says Diane Fischer, chief clinical dietitian for Sparrow Health System in Lansing, Mich.

That's because the initial part of the diet cuts out most carbohydrates, which causes the body to use energy that is stored with water in the muscles.

"It's not magic," Fischer says.

As gimmicky as it sounds to smite one's fat in two short weeks, Fischer likes some of what Agatston advocates. His commandments:

- Eat fewer processed foods.

- Have two healthful snacks a day.

- After the first two weeks, eat from all of the food groups.

"It doesn't sound like the gimmick thing lasts too long," Fischer said, adding the South Beach Diet appeared better than the low-carb Atkins plan.

The American Heart Association, which is no fan of low-carb diets, has yet to take a position on the South Beach plan. In many ways, though, the initial phase of the new diet is similar to the Atkins philosophy.

For the first 14 days, South Beach dieters should avoid bread, rice, potatoes, pasta, baked goods, sugar and fruit.

They can eat meat, whole eggs, low-fat cheeses and vegetables. And like Atkins dieters, they don't have to worry about portion sizes.

After two weeks, though, the similarities with the Atkins plan lessen as Agatston encourages followers to add many carbohydrates back into their meal plans.

The South Beach Diet has its skeptics.

"There are too many diets out there," says Melvin LeBlanc, a 31-year-old bodybuilder, who works out six days a week.

"People who have less body fat and are healthy are people who can pass up a dessert," he says.

LeBlanc is devoted to the belief that moderation is good. That means balanced meals with foods from all of the food groups and regular exercise.

That might be one of the strong points of the South Beach Diet. Agatston preaches that people should allow themselves an occasional sinful indulgence, like a piece of chocolate. He recognizes that the world is full of temptation, and if a diet is too difficult to follow, people will become disillusioned and stray from the righteous path.

Korean karate yields impressive fitness results

You don’t need to hit the gym for a balanced workout. A study in the April issue of the British Journal of Sports Medicine concludes that the more dynamic martial arts work just as well.

The study compared nine people whose only workouts were two one-hour sessions a week of soo bahk do — the Korean version of karate — with nine completely sedentary people of similar ages, resting heart rates and blood pressure.

The martial artists had markedly better strength, flexibility, balance and aerobic capacity. OK, that’s not so surprising, but stay with me.

“The martial artists were able to do two times as many sit-ups and three times as many push-ups as the sedentary group,” says the study’s lead investigator, Peter Douris, a physical therapy professor at the New York Institute of Technology.

The sedentary group had 12 percent more body fat and much-weaker quadriceps, and could hold balance for only 26 seconds, compared with 62 seconds on average for the martial artists.

Here’s the bonus:

Douris compared the results with the American College of Sports Medicine’s fitness benchmarks and found the martial artists were in the 80th percentile for overall fitness; the sedentary group was in the 20th percentile, a stat that is motivation enough to get moving, whether in the gym, the martial arts or elsewhere.

Fitness and Flexibility

Most people relate fitness to muscle strength and stamina. However, flexibility is also important. Flexibility refers to the range of movement in a joint. The stiffness that's often associated with aging is often due to a loss of flexibility. As we age, we tend to become less active. Muscles, ligaments and tendons in lesser-used parts of the body become weaker and shorter, reducing range of motion in the joints.

There are many benefits to flexibility. In addition to increasing fitness, flexibility training improves posture and enhances the body's ability to move smoothly and quickly through motions. Thus, flexibility protects the muscles and tendons from soreness or injury and reduces pain. Training improves blood flow through the body and improves balance and coordination, reducing the risk of falls. Flexibility can also relax the body and reduce stress.

Read more...

Fitness editor loses weight

Trisha Calvo knew that she had gained weight, but it wasn't until her husband asked to borrow a pair of her shorts that she decided it was time to do something about it.
"When my husband actually asked to borrow my clothes, it was a big wake-up call for me," Calvo said. "Even though he didn't really fit into them, it still motivated me to make some changes in my lifestyle." As the features editor of Fitness magazine, Calvo is constantly reading the weight-loss success stories of women as part of the magazine's "I Did It" section.
For the magazine's May edition, Calvo followed up on 10 women who were previously featured in the "I Did It" sections. Calvo was one of the women the magazine featured.
"I was a little hesitant to put myself out there in the magazine, but I actually found that it was very empowering to do it," Calvo said. "People seem to think that as someone in the fitness industry, I should somehow be immune to weight problems. I've actually had people tell me that they didn't think I ate fries because of my job. But it's not true. I have the same obstacles to a healthy lifestyle that everyone else has -- stress, lure of fast food and a demanding work schedule." But, by altering small aspects of her lifestyle, without the help of structured diets or starvation methods, Calvo saw some big changes. She went from 198 pounds to 150 pounds and, as a result, lowered her cholesterol, improved her sleep patterns and feels better about herself.
Calvo had been going to the gym at the time she decided to lose weight, but she wasn't really adhering to a routine.

Read more...

FITNESS: Finding a workout without fancy machinery

Fitness advocate Jhannie Tolbert doesn't own an expensive elliptical trainer, fancy treadmill or other big home gym equipment. Tolbert, who sports the physique of a bodybuilder, says he's never worked out in a gym.

He uses his toolbox as a stepper, hefts soup cans to tone his shoulders and wraps a bungee cord around a bench for stretching exercises.

He has always tried to be like Jack LaLanne--the pioneering TV fitness guru who directed America's housewives from 1951-85 in the proper form for sit-ups and push-ups.

``There's no gimmicks. I really do believe in being able to stay fit at home without spending tons of money,'' said Tolbert, a videographer and musician who has produced his own fitness show for cable television.

Tolbert's utilitarian vision of fitness is one that the American Council on Exercise, a not-for-profit organization that promotes physical activity, expects more Americans to adopt as obesity rates rise.

``Trainers will provide simple programs using readily available tools (chairs, steps, even walls) that overcome the common barriers of time and access,'' the council predicted in its 2004 fitness forecast.

Cedric Bryant, its chief exercise physiologist, said it's simple: Muscles don't really know what's working them.

``They don't have little brains that tell them I'm using a $2,000 piece of equipment versus bungee cords or soup cans,'' he said. ``They just respond to the level of resistance they're exposed to.''

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The diet business: Banking on failure

(BBC News) - The business of slimming has had a well-documented meteoric rise.

From the lengthening queues at slimming clubs, to the raft of celebrity-led fads, it is now almost a prerequisite to be following some kind of diet - or "eating programme" as they are now fashionably known.

And while the global economy's woes continue, the diet business is one industry that shows no signs of slowing.

There are no official statistics for spending on diet products, but estimates vary from $40bn to $100bn in the US alone - more than the combined value of the government's budget for health, education and welfare.

But concerns are growing that this very industry is fuelling our rising obesity levels - after all, it would be a very short-lived business if we all succeeded first time.

Rising commodity

The body has long been viewed as a commodity.

But as obesity levels in the West soar, its cash-generating potential has never been so great for food companies.

The same manufacturer can now feed us the ever-increasing pre-packaged meals and snacks that have come to characterise our supermarket shelves, while producing a growing range of "low fat/sugar/starch" varieties.

Ultimately, the companies' bottom line is a financial one - and they're rather hoping this bottom does look big.

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Weight-loss Deception Found

(USA TODAY) - Ads for Many of Those Pills, Patches, Creams and Wraps Are Grossly Exaggerated, FTC Says

Dieters need to be wary of advertisements for weight-loss products and services that make ''grossly exaggerated'' claims, says a Federal Trade Commission report released Tuesday.

The agency reviewed 300 weight-loss ads from last year for 218 dietary supplements, meal replacements, patches, creams, wraps and other weight-loss products and services.

The report found that 40% of the ads made at least one representation that was almost certainly false, and 55% made a claim that was very likely false or at least lacked adequate substantiation.

A comparison of the current ads with those that ran in 1992 suggests there is a significant increase in the amount of deceptive weight-loss advertising, the agency says.

More than 120 million (about 61%) of people in the USA are either overweight, or obese, which is roughly 30 pounds or more over a healthy weight. Americans are spending billions on products and services to shed unwanted pounds, the FTC says.

Experts say many of these ads are distracting people from doing things that would help them achieve a healthy body weight.

''There is no miracle pill that will lead to weight loss,'' Surgeon General Richard Carmona says. Losing weight requires a lifelong commitment to healthful eating and physical activity, he says.

Obesity researcher George Blackburn of Harvard Medical School says that ''by plying false hopes for the quick cure or the cheap fix, these fraudulent messages divert people from programs and services that have been proven safe and effective by credible scientific study.''

The FTC report, which is available at www.ftc.gov/dietfit, was done with the assistance of the Partnership for Healthy Weight Management, a coalition of representatives of science, academia, health professions, government agencies and public interest groups.

Since 1990, the agency has filed 93 cases against false and misleading weight-loss claims involving over-the-counter drugs, supplements, devices, weight-loss centers and exercise equipment. But despite those efforts, the report makes it clear that the ''problem is getting worse, not better,'' FTC Chairman Timothy Muris says.

Annette Dickinson of the Council for Responsible Nutrition, the trade association for the dietary supplement industry, says the FTC ''is quite right to be moving against outrageous claims, but people should also realize that there are reasonable products out there that might be helpful to them.''

The report says there are several common techniques used in ads that should raise red flags to dieters, including:

* Testimonials and before/after photos. An example of what the agency calls an ''implausible'' consumer testimonial: ''7 weeks ago I weighed 268 pounds, now I am down to just 148 pounds! During this time I didn't change my eating habits at all: the pounds must have disappeared only due to a new slimming capsule.''

* Claims of rapid weight loss. Some said dieters could lose up to 10 pounds a week while using the product.

* No diet or exercise required. This claim was common in ads for quick-fix pills, patches, potions and programs, despite the scientific evidence that both diet and exercise are crucial to weight loss, the agency says. One ad's claim: ''You can eat as much as you want and still lose weight.''

Some ads promise long-term weight loss, boast that the product is clinically proven or approved by a doctor, or tout the product as providing natural and safe weight loss.

The agency recommends that:

* The media adopt reasonable screening standards that weed out deceptive or misleading claims. The FTC report says the major TV networks, ABC, NBC and CBS, already use stringent screening methods.

* Dieters become better informed about what it takes to maintain a healthy weight, learn how to shop wisely for weight-loss services and products, and be wary of ads that promise quick fixes.

* Trade associations and self-regulatory groups do a better job educating their members about standards for truthful advertising and enforcing those standards.

Louis Hodges, professor of ethics in journalism at Washington and Lee University in Lexington, Va., says that asking news organizations to screen ads diligently is a reasonable request.

''News organizations ought to want to avoid publishing any kind of misleading information, whether it's in an advertisement or news story,'' Hodges says. ''It would be a difficult thing to accomplish this perfectly, but we could do a better job than we are doing now.

''It's calling on people to do more than act out of pure self-interest.''

Many publishers already screen ads, says Jeffrey Seglin, professor of publishing and writing at Emerson College in Boston. ''The ones who do it now are going to continue to do it, and the ones who don't do it now probably won't do it.''

He says it seems as if ''the FTC is asking publishers and broadcasters to do the FTC's job.''

Do Weight Loss Supplements Work?

Researchers Conclude That None Are Both Safe and Effective

"Burn Fat While You Sleep." "Lose 10 Pounds in 10 Days." We all know the ads are too good to be true, but Americans still spend billions each year on unregulated pills and potions promising weight loss.

While we may want to believe the hype, is there any scientific evidence to back it up? According to findings from a newly published analysis, the answer is a qualified no.

Two researchers from England's Universities of Exeter and Plymouth reviewed studies evaluating weight loss among people taking a dozen supplements commonly found in unregulated weight control preparations. They concluded that there was "little convincing evidence that any specific dietary supplement is effective in reducing body weight."

Study co-author Max H. Pittler, MD, would not go so far as to say that people are wasting their money when they buy unregulated diet drugs, but he did tell WebMD that there is "not much concrete evidence showing them to be effective."

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Fitness mountain for Wales to climb

ONE in ten people believe they can boost their fitness by manually changing channels on the television instead of using the remote control.

And most people in the UK think it is healthier to relax rather than to take exercise, believing it is "dangerous" to be active if you are mildly overweight, a study has revealed.

The entrenched negative attitudes towards fitness and health-benefiting activity reveal the mountain Wales has to climb if it is to emulate the Finnish lifestyle and rid itself of the title of the sick man of Europe. In Wales just 28% of the population do enough exercise to benefit their health, compared to 70% in Finland.

The findings also come amid growing concern about the toll the obesity epidemic will take on the nation's health and expert warnings that the crisis can only be reversed by lifestyle changes, including exercise.

Sports dietitian Dr Carrie Ruxton, who carried out the study, said the findings confirmed her theory that people in the UK are inactive.

"Obesity is a serious issue in the UK but people often forget that the cause isn't only related to what people eat, she said.

"Lack of physical activity is a major part of the problem - and the solution.

"What I found most intriguing about the results was that people had got the messages about how much physical activity they should be taking, and what types of activity counted.

"But, this was not translated into personal action. While nearly 60% said they didn't have time to be more active, they nevertheless found time to watch television and videos, and to play computer games for several hours a day."

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LA Fitness to launch obesity action plan in May

Following a nationwide study into exercise and weight loss, LA Fitness is to launch an obesity action plan next month.

The company’s 12 week study involved 200 participants, most of whom had never been in a gym before.

The participants were asked not to alter their food intake, but were given a tailored exercise programme for the 12 weeks. They were also assigned a personal trainer for one hour a week to help maintain motivation levels.

The average weight loss over the 12 weeks was 6kg (13lbs) and body mass index was reduced from an average of 33 to 31 (a reading of 30 upwards is classed as obese).

The study found that maintaining high motivation levels was key to keeping participants on board as well as offering regular encouragement and support.

On the back of this research, LA Fitness is to launch a pilot scheme to help overweight people maintain the motivation needed for successful and sustainable weight loss.

Starting at selected clubs next month, the company will offer a free, weekly drop-in session for GP referrals. The sessions, catering for up to 15 people, will offer support and advice on how to incorporate activity into everyday life.

Participants that miss two consecutive sessions will be replaced by others. The pilot scheme will run for up to two months and depending on its success, will be rolled out to clubs throughout the country.

“The government is doing an excellent job in raising awareness relating to food-related problems, particularly obesity, but it now needs to put more emphasis on solutions revolving around activity,” said the chief executive of LA Fitness, Fred Turok. “Much more work needs to be one to make the public understand the benefits of exercise and expert advice need to be made more readily available,” he said.

The company recently teamed up with TOAST (The Obesity Awareness & Solutions Trust), the national charity that aims to raise awareness and understanding of obesity and provide support to those wanting to lose weight.

The month-long joint awareness campaign included a parliamentary reception and free drop-in sessions for people wanting help and advice.

Meanwhile, LA Fitness has reported record first half turnover and profit in its interim results. Turnover for the six months to 31 January 2004 grew by 27 per cent to £38.4m and profits before tax grew by 34 per cent to £3.7m. Net debt was reduced by £3.3m to £48.2m and the interim dividend increased by 20 per cent to 0.53p.

A new membership management and customer relationship system is currently being introduced throughout the estate to further increase yield per member and improve member retention.

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Carb watchers view 'net' worth

Now appearing on food packaging everywhere: net carbs.

Say what?

As more foods hop on the low-carbohydrate steamroller, many include bold statements on the package: ''Only 1g net carb'' or ''Just 2g net impact carbs'' or ``1g effective carbs.''

The ''g'' stands for gram, a standard food weight measure equal to ½8 of an ounce. But when you look at the government nutrition label on the back, the total carbohydrate grams listed often are much higher, sometimes 10 or 20 times higher.

For example, a CarbWatchers Gourmet Sugar-Free Milk Chocolate bar from Labrada Nu