Model Monday With HHWN

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

Monday January 14, 2013

Food To Chew On:

Monday – When We Meet A Mountain

Zechariah 4:7 (KJV)

 Who art thou, O great mountain? before Zerubbabel thou shalt become a plain: and he shall bring forth the headstone thereof with shoutings, crying, Grace, grace unto it.

Thought For The Day:

Who or what is your mountain? What is the obstruction that stands in the way of getting to the Lord’s destination for your life? With Christ’s power you can become a mountain remover!!

Good Morning, on this Model Monday… As we continue to exercise and eat right we will see the results and we will walk with a pep in our step and we will also have to get a new wardrobe. We are here to encourage you alone the we… if  it is 1 pound or 20 pounds the
bottle line is that you are lighter than you were and that is enough to celebrate!!! J

So Keep up the good work!! You Can Do it!!

Planning ahead can help you stick to your weight loss goals. Having a seven-day plan simplifies grocery shopping and meal preparation. It can also help you resist temptation and deal with dieting challenges such as meals out and social occasions. A diet plan for a moderately active person features 1,500 to 1,700 calories per day, composed of a variety of natural, whole foods can be simple to follow, once you stock your pantry.

Why you also need to exercise in addition to dieting

 Along with a sensible diet, strength training and endurance training of moderate intensity can result in burning a significant number of calories over time.

Strength is an excellent way to increase your lean muscle mass while helping to decrease fat mass.

A successful program for exercise and obesity including strength and endurance training should be designed around a low-intensity workout which would have a low risk for orthopedic injury.

Walking and other low-impact activities are a great start. These may include swimming, rowing and bicycle riding which have a low risk of musculoskeletal injury.

If you are healthy but overweight, you can safely begin and gradually build up to the general intensity and frequency of a senior program.

You will know when you are ready for a more intense program when you are able to walk 4 miles at a brisk pace and pass the talk test, ie., you are not out of breath.

Basic Strength Training Best Practices

If you are working more than 4 body parts a 4 Day Split is excellent.  Example:

Mon = Back & Bi’s

Tues = Legs

Weds = Day Off

Thurs = Chest & Triceps

Fri = Shoulders & Abs

Utilize your off days for cardio or perform 30 minutes of cardio after your strength training so you can take full advantage of all your strength before fatiguing the muscles with cardio (Power Walk, Elliptical, Bike, and Short Run).

You also might chose to perform an overall circuit training regime, Pilate’s class, or Yoga class 3-4 days a week where you get more of an overall body workout each training day.

These are typically great with a 4 Day Split scenario:

2 Days in a row, one day off, 2 days in a row again.

These are the very basic combinations and the combos are endless depending upon your specific workout times, weekly progress, and personal goals. Map it out. Ink it to paper at least 2 weeks at a time. It will help you define your workouts and it will provide you with a solid “Self” Workout Journal to chart your progression.

The last big key for starting your strength training workouts is to be as consistent as you possibly can.  The same workout times and training schedules will help your body begin to regulate.  Remember every time you workout you are adding fuel to your metabolic furnace.  Your metabolism spikes and your system begins to burn calories!   When you perform weight resistance exercises which build muscle, not only do you burn calories during the duration of your workout, you also burn about 100 more calories over the next 24hr period.  Crucial:  Be sure you feed your muscle need within 30 minutes of your workout with a serving of protein.  Take a protein shake along with you to the gym for easy access!

A Healthy Menu For

Monday

For breakfast, toast two slices of 100 percent whole-grain bread and top them with 2 tbsp. of natural peanut butter and 2 tsp. of honey and have them with a large apple. For lunch, make a sandwich with 2 oz of deli turkey and 1 oz. part-skim mozzarella cheese and 2 thin slices of pear on a whole-wheat English muffin, along with 1 cup of carrot sticks. For dinner, grill 4 oz. of mahi-mahi and top it with a salsa made with chopped tomatoes, ¼ cup of white beans, lemon juice and chopped cilantro. Serve with 1 cup of sautéed kale and a medium baked sweet potato. At snacks, enjoy an all-natural granola bar, 1 cup of strawberries and 6 oz. of nonfat Greek yogurt with the rest of the sliced pear and 1 tbsp. slivered.
http://anitahewitt.blogspot.com/2013/01/food-for-soul-ev-anita-hewitt-11413.html