Archive for the ‘Uncategorized’ Category

by Alfa - Losing Weight Zone
06-22-2010

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Gerard Butler’s Workout Routine

Gerard Butler’s Workout Routine

So, how the hell did Gerard Butler get those massive muscles for his role as King Leonidas in the movie, “300?” Well, for starters, he spent four months training his body and transforming his mind. He also enlisted the help of trainer, Mark Twight, who created what he calls the “300-rep Spartan workout.” This workout should be done consecutively and without resting in between exercises: 25 pull ups, 50 dead lifts with 135 pounds, 50 push ups, 50 jumps on a 24-inch box, 50 floor wipers, 50 single-arm clean-and-presses using a 36-pound kettle bell and then 25 more pull ups. Butler also enrolled in extra sessions with Venezuelan bodybuilder, Franco LiCastro in order to exaggerate the physique he was after. However, these types of workouts can overtax and burden your mind and body. So, after he finished filming, he took a very long (8-month) break from working out. These type of extreme plans are not overly healthy for the body, which Butler understood. However, as an actor, he needed a quick transformation. A better plan for the rest of us is a more balanced approach, which Butler adopted after his 8-month hiatus. He now goes to the gym 4 times a week and still does some of the routines recommended by Twight. Here are some tips that you may want to incorporate into your routine:

“Start off by doing 100 reps using four to six different exercises, 10 to 25 reps per exercise. Build up from there until you can do 300 without rest. Feel free to swap in exercises such as jumping jacks, dumbbell curls, and Swiss-ball crunches.” – Joe Dowdell, C.S.C.S. (Butler’s current trainer)

“Lie on the floor holding a 135-pound bar straight overhead. Keeping his legs straight, Butler touches his feet to one plate, lowers them to the floor in the center, and then raises them up to touch the other plate.” That’s one repetition. Try it yourself, but with an empty bar first, raising your feet until they’re about 8 inches away from the bar (since there’s no weight plate to touch). Mark Twight

by Alfa - Losing Weight Zone

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Kate Gosselin’s Diet and Exercise Plan

Kate Gosselin’s Diet and Exercise Plan

Realty TV mom, Kate Gosselin, has lived most of the last several years in public view. During the first several years of her reality TV show, “Jon and Kate Plus 8,” she was a bit, well…..frumpy. She was still struggling with losing her baby weight. However, she has transformed her body in the last couple years to one that is sculpted and totally beach worthy. So, how did she do it? Well, she is finally opening up about her diet and exercise routine! Here it is:

Kate’s Diet Plan: Kate follows a low-carb, high-protein diet plan. She proudly states, “I’m probably the healthiest eater you’ll ever meet.” So let’s look at a typical diet plan for Kate. For breakfast, she will choose between cereal or cottage cheese with sunflower seeds. Kate enjoys Middle Eastern food so for lunch she will usually choose either baba ghanoush, tabouleh salad, grilled chicken or grilled fish. For Dinner she chooses egg whites with veggies.

So, how does Kate find time to work out? Well, she usually works out when the kids go to bed. She does cardio exercises, such as running (she says she runs three miles a day). She also does yoga and loves her punching bag – it’s a great stress reliever…and she can envision the bag as her ex husband’s head (not that she admitted to doing so). While she was already in excellent shape when she joined Dancing With the Stars, she does say she was practicing her dance choreography 6 hours a day. Plus she got a dance floor installed in the basement of her house in order to balance practicing for DWTS and caring for her children. Obviously, that also contributed to her most recent weight loss and very toned body.

by Alfa - Losing Weight Zone
06-16-2010

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How to Avoid Weight Gain While You Quit Smoking

How to Avoid Weight Gain While You Quit Smoking

One of the biggest reasons people are reluctant to quit smoking is they fear they will gain weight. Of course a few extra pounds is better than the myriad of chronic health problems related to smoking. But, it is still one of the major road blocks to quitting. So, let’s explore the stats related to weight gain during the quitting process and some of the things you can do to avoid weight gain.

Scott McIntosh, PhD is an associate professor of community and preventive medicine at the University of Rochester and director of the Greater Rochester Area Tobacco Cessation Center. He reports that only about 1/3 of quitters gain weight and the average weight gain is about 5 – 8 pounds. “Obviously that’s something many people would rather not see. But by quitting smoking, you can add years to your life — and years of being in good health rather than sick or disabled. Those extra pounds are a small price to pay.”

So, now that we know that the average weight gain is under 10 pounds, let’s look at some tips to either mitigate or altogether avoid the weight gain. First, don’t crash diet or start a new diet plan while quitting. That is way too much stress and can not only cause you to gain weight but also derail your plans to remain smoke-free. Rather, keep an eye on your daily calorie intake. Remember, take in the same amount or less calories that you burn on a daily basis. Second, have low-calorie snacks available to help with the oral fixation side of smoking. Some great options include sugar free candy, bite size veggies (carrots, peppers or celery sticks are great options), sugar free gum or lollipops. Third, drink enough water! This will not only keep you hydrated but will also help you feel full as it satisfies the craving to pop something in your mouth. Next, be sure to eat foods high in fiber as it helps make you feel full for longer periods. Some foods high in fiber include whole grains, beans and veggies. Of great importance, you must exercise! This not only burns calories but it also keeps your mind and body busy, thus distracting it from your nicotine cravings. It also relieves the stress of quitting. Finally, consider seeing a doctor about a smoking cessation aide to help ease the stress of quitting, increase the chances of remaining smoke free and to help avoid excessive weight gain.

by Alfa - Losing Weight Zone
06-08-2010

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Nutrition Tips: What to Eat Before Race Day

Nutrition Tips: What to Eat Before Race Day

Part of your race training regimen should include a nutrition component as it is what will keep you fueled throughout race day. Yet, many people neglect this component but can’t understand why one day they have a great run and the next day they are struggling just to finish. Well, it could do with their food intake. So, here are some tips to consider trying before race day.

One important thing to remember is that there isn’t one method that works for everyone, rather, there are guidelines to follow and work with to see what works best for you and your body. That’s because your body will react and process food differently than someone else. So, again, you should take these tips and work them into your routine to see what works best for you.

First and foremost, maintain proper hydration. Dehydration or over hydration is the biggest deterrent to a successful race. So, when do you know if you are properly hydrated? Check the color of your urine. It should be very light to clear in color. Consumption beyond this point could negatively impact your electrolyte balance and of course cause you to wake throughout the night to go to the bathroom. Fluid replacement drinks are a good alternative as it helps you maintain proper electrolyte balance.

As for your food intake, a good rule of thumb is to consume between 65% – 75% complex carbohydrates. This will help sustain your blood glucose levels during the race. Choose complex carbs low on the glycemic index rather. Steer clear of simple sugars such as candy as it will not sustain your glucose levels. Rather, it will cause your blood glucose levels to spike and then rapidly drop, causing fatigue and reduction in sustainability during the run. Also, avoid foods high in protein as they take longer for your body to digest which could cause cramping or other GI problems during race day. Avoid fatty foods for the same reasons! Furthermore, avoid foods high in fiber as they can cause problems such as diarrhea and nausea.

Your best bet is to experiment with foods long before race day (during your training runs or workouts) to find out what works best for your body and will give you the sustained energy you need for peek performance. Then, once you have a good nutritional routine, don’t change it before race day. Your body may react adversely to the change and cause all sorts of GI problems before, during and after the race.

Finally, on the day of the race, make sure you are finished eating approximately two hours before race time. Also, it is important that you keep your body fully hydrated during those last two hours. That means you should continue drinking water or your sports drink right up until the race gun goes off!

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