VP Health & Fitness

Archive for June, 2007

BURP…. Burpees!!!

June 18, 2007 By: Vilma Perez Category: Exercise and Fitness, Workout Programs 2 Comments →

Just finished doing 10 of these and i’m spent!!!! Here they are courtesy of Defining Edge

To perform a Burpee:

1. Begin in a squat position with hands on the floor in front of you

2. Kick your feet back to a pushup position

3. Immediately return your feet to the squat position

4. Leap up as high as possible from the squat position. Repeat, moving as fast as possible.

You should maintain a fast pace for this exercise. Strive for maximum height with each jump. Most athletes will average between 12 and 15 repetitions per 30 seconds.

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Man o man these are awesomely fun & hard at the same time. Talk about a quick effective HIIT training when i’m pressed for time. I think I just might start encorporating more of these into my daily life. Will add one additional burpee every day until I reach 100.

For example… tomorrow I will at one point in the day do 11 burpees. Once I it 100, I will start adding a push up after the plank position & then will start timing myself.

Here are some cool articles & videos:

http://www.rosstraining.com/articles/burpeeclip.htm

http://www.bodybuilding.com/fun/rossboxing2.htm

YAY!!!

~ Vilma

Top 5 Reasons to Love A.M. Exercise

June 18, 2007 By: Vilma Perez Category: **FEATURED Posts**, Exercise and Fitness No Comments →

From an email that I received this morning.

Courtesy of: Sparkpeople.com

Top 5 Reasons to Love A.M. Exercise

Exercising early in the morning “jump starts” your metabolism, keeping it elevated for hours, sometimes for up to 24 hours! As a result, you’ll be burning more calories all day long–just because you exercised in the morning.
Exercising in the morning energizes you for the day–not to mention that gratifying feeling of virtue you have knowing you’ve done something disciplined and good for you. (Much better than a worm!)
Studies have shown that exercise significantly increases mental acuity–a benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you’re snoozing.
Assuming you make exercise a true priority, it shouldn’t be a major problem to get up 30 to 60 minutes earlier–especially since regular exercise generally means a higher quality of sleep, which in turn means you’ll probably require less sleep. (If getting up 30 to 60 minutes earlier each day seems too daunting, you can ease into it with 10 to 20 minutes at first.)
When you exercise at about the same time every morning–especially if you wake up regularly at about the same time–you’re regulating your body’s endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes.

Exercise Extra: More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the a.m.

Hidden Ways to Get Better Sleep
Wake Up Naturally to a More Energized Day

Week 13 - Day 85 & A.M. exercise

June 18, 2007 By: Vilma Perez Category: Daily Journal No Comments →

Woke my bum up early this morning & got some A.M. exercise in (3.5 mile walk/run intervals) and I feel GRRRRRRRRRREAT!!!!!

I really overindulged this past weekend (starting on thursday) & I am paying the price for it BIG TIME!!!! Pizza, cheese quesadillas, Taco Cabana, flour tortillas….. ugghhhh!! Talk about Carb overload!!! My weight has fluctuated a good 6 lbs. or so. I’m 99% sure it’s water weight, so I’m not sweating it. I measured my basic parts (waist, thighs, hips, bust) and my I haven’t gained inches so that is REALLY good! However, I can’t be eating like this any more. This week it’s back to eating clean to flush this water & sodium out of my system & be ready to go for my 90 day progress pictures & updated stats & measurements which will be this Saturday the 23rd of June.

Here is the rest of my Day 85 recaps:

6.5 hours of sleep
Exercise for the day - morning walk/run intervals, CFP class (circuit training w/ upper body resitance), evening weight training
- TOTAL exercise time: 2 hours
- TOTAL calories burned: 1,100
Water - good - more than 1 gallon
Eating- good
- Meal #1 - 7 egg white omelete, 1/2 of hawaiian papaya
- Meal #2 - 3 oz. of chicken breast, 1/2 cup of chickpeas, brocolli
- Meal #3 - 1 can of tuna, 1 red potato, 1/2 onion
- Meal #4 - 7 egg whites, 1 cucumber
- Meal #5 - 3 oz. chicken breast, 1 cup of brocolli
- Meal #6 - 1 protein shake

The TRUTH about fast weightloss

June 17, 2007 By: Vilma Perez Category: **FEATURED Posts**, Burn Fat-Feed Muscle, Kimkins Diet, Reviews 10 Comments →

I’m really disappointed today… people just DO NOT LEARN!!! A friend of mine announced yesterday that she is going to start doing the Kimkins Diet to get undo the damage done in her weekend weight gain.

The Kimkins diet is based on the theory of Ketosis. She has an induction period that puts your body into Ketosis. When in Ketosis you lose your appetite, thus the low calorie intake. It is somewhat like Dr. Stillman’s induction minus the cheese and she allows a little oil for cooking. Then Phase 2 is Kimkins which is with the 2 cups of salad and .5 of veggies but only those on the list, or 3 cups of salad greens. She does not allow net carb counting and no processed Low Carb foods. She recommends no exercise & does not promote drinking water either.

READ MY REVIEW HERE
How to Spread the Truth About the Kimkins Diet Controversy
Kimkins Business Partnership Case Study
Kimkins Investigation Petition

I understand that my friend wants a drastic change, but come on!!!!!!!!!!!! Less than 1000 calories a day (view the creator’s fitday eating plan) !!! I can’t believe the “advice” that this girl Kimmers is giving…

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Ask Kimmer: http://www.lowcarbfriends.com/bbs/showthread.php?t=431338&pp=30

Quote:

Originally Posted by Mrsevans

Kimmer,

A question about my calories? Do you think 900 calories a day is ok if I am not hungry for anymore then that? Will my body go in starvation mode do you think? Even if im not hungry?

Not at all. Look at people with gastric bypass surgery (400-500 calories), Stillmans (600-750 calories) or the water fasters (0 calories) … all lose 1 pound a day or more.

Your carbs are very, very low (and calories too), so you’re do for a “whoosh” by tomorrow morning. Once it starts, it’s like a domino effect and gets bigger, faster … you’ll see.

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Uh… yeah… your gonna lose weight, but you should also kiss your lean muscle buh-bye if you’re going to be eating low calories.

What happens after the “diet”? What happens when you reach your goal? Are you going to go back to your conventional way of eating?

Sad, Sad, Sad…

OK, I guess that’s enough.

End of rant.

I also found this interesting article written by Tom Venuto about the consequences of fast weight-loss.

Enjoy the article!

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Here is an excerpt:

…The faster you lose weight, the more muscle you will lose right along with the fat, and that can really mess up your metabolism.

An even bigger problem with fast weight loss is that it just won’t last. The faster you lose, the more likely you are to gain it back. It’s the the “yo-yo diet effect” - weight goes down, but always comes back up.

Don’t Be Fooled By Water Weight Losses

One thing you should also know is that it’s very common to lose 3 - 5 pounds in the first week on nearly any diet and exercise program and often even more on low carb diets (because low carb diets deplete glycogen and every gram of glycogen holds 3 grams of water). Just remember, its NOT all fat - WATER LOSS IS NOT FAT LOSS - AND WATER LOSS IS TEMPORARY!

The Truth About FAST Weight Loss - by Tom Venuto NSCA-CPT, CSCS

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To your health,

~ Vilma

P.S. Other articles that might be of interest:

FDA: The Facts About Weight Loss Products and Programs

The Biggest Loser, Where are they now?

End of week 12 - updated stats & measurements

June 16, 2007 By: Vilma Perez Category: Stats & Measurements No Comments →

Here are my latest measurements as of Saturday 16 June, 2007:

-	My heaviest	Starting Stats	Previous Stats	Current Stats
Date	2-28-2007	3-26-2007	6-9-2007	6-16-2007
Weight	212	204	189	191
BMI:	31.6	31.7	29.4	29.7
Body Fat %	43.5	38.1	29.9	29.9
Neck:	15	14	13.25	13.25
Upper Chest	41	39	35.5	35.5
Bust	44	42.5	39	39
Ribcage	36.5	34.5	32	32
R Bicep	13.5	13	12	11.75
L Bicep	13.5	13	12	12
R Forearm	11.5	10.5	10	9.75
L Forearm	11.5	10.5	10	10
Wrist	7.25	7	6.25	6.25
Abdomen	42	39.5	34	34
Hips	49	48.5	44	44
R Thigh	28.5	26.5	24	24
L Thigh	28.5	27	24	24
R Calve	16	16	15	15
L Calve	16	16	15	15

Inches lost this week: .5 inches

TOTAL inches lost since starting CFP: 32 inches!!!

TOTAL inches lost since 2/28/2007: 47.75 inches!!!

**Updated Results**
GRAND TOTAL Fat Lost: 35.11 pounds
GRAND TOTAL Lean Mass Gained: 14.11 pounds
GRAND TOTAL Weight Lost: 21 pounds

This week I gained almost 1.4 pounds of muscle (water weight/rentention too???) but also gained .59 pounds of fat.

That’s never happend before. Must of been that pizza on thursday & the corn quesadillas last night…

ALLI is here… should I try it?

June 16, 2007 By: Vilma Perez Category: **FEATURED Posts**, Reviews 1 Comment →

Weight loss drug Alli Didn’t really want to post my thoughts on this topic HERE, so I thought I would blog about it…

Alli is here…. so, should I try it???

WebMD gives their report on it:

By now, you have probably seen the commercials or read the direct mail pieces about Alli. They ask if you are ready to commit to a weight loss plan that includes Alli, the over-the-counter version of the FDA-approved fat blocker formerly known as Xenical.

The name has changed — and the over-the-counter version is one-half the strength of Xenical — but it’s the same drug. And it has some of the same problematic side effects that plagued its prescription-strength predecessor — gas with oily discharge, inability to control bowel movements, oily or fatty stools, and oily spotting.

EEEWWWW!!!

No thanks!!!!

The article goes on to say that if you take Alli and follow a sensible low-fat diet and exercise, you will lose 50 percent more weight than you would with diet and exercise alone. Instead of losing 10 pounds, a person who takes Alli will lose 15 pounds.

Good nutrition & exercise habits will give me the same or better results than taking this drug or any other “weight loss pill” for that matter.

Here are other articles on the subject:

To your health,

~ Vilma