It's More Than Just Calories

It really cracks me up when I hear people talking about how many calories they consume. It is not to say that you can eat as many calories as you want. I just have to wonder how many of you actually break down your caloric intake to each of the food groups. Make sure that you are getting all of your vitamins and minerals. Read Ask Dr. Weil

We all need calories for energy so we can get through the day. Miss a full day of eating and check your energy level, I promise that it will not be as strong as if you had consumed a reasonable amount of calories through out your day.

You just basically make sure you eat a variety of foods according to the food groups. The actual number of calories depends on how fast you metabolize and digest the foods that you eat. What that number is, I don't have the slighest idea and I won't try to guess. That is for a conversation with your doctor and/or nutritionist.

Remember that even if you consume the right amount of calories for your body to metabolize at its optimal level you also need to be concerned with other nutrients such as fiber, calcium, etc.

Be A Healthy Weight For Your Health

Obesity is a major health concern for a large percentage of Americans. Many use food as a result of a much deeper symptom and is often used as a replacement for lonliness, acceptance, validation, or just plain boredom.

It is important to realize that even if you don't have any other risk factors, obesity greatly increases your risk for heart disease and stroke. You can greatly reduce these risks by losing as little as 10 or 20 pounds. It has been found that carrying extra weight around your mid section is the most dangerous.

Avoid the yo-yo dieting that is advertised in the mass media. Just as it took time to gain it, it will take time to lose it. Remember doctors say that you should only lose one to one and a half pounds per week.

Therefore, when it comes to obesity take time to determine the real issue that food is replacing. Until you determine the real root of the problem, food will always be a source of cover up. Regardless of how you feel about your body image, maintaining a healthy weight is about your internal health not your appearance.

Do What Is Best For You

Don't get caught up with how someone else seems to be doing as far as losing weight is concerned. Each one of us is completely different according to our genetic makeup. Even twins have certain differences that we may or may see with our eyes. Just because one person seems to do something and have great success does not by any stretch of the imagination mean that the same will work for you.

We were all created to be the best that we could be. Jesus is our standard and others do not have the right to judge us. Only God can judge, therefore we don't even have the right to judge ourselves. You have to take time to determine what works best for you.

Ask these five questions to yourself whenever you receive new information.
1.)What is this information trying to say?
2.)Is this information for me or someone else?
3.)Is this information pratical and realistic?
4.)Is this safe?
5.)Am I physically capable?
Consider your answers carefully before you make any drastic changes to your exercise or food intake and you have a much better reason that "just because." Do not, I said DO NOT do something "just because" without first checking out the "WHAT" first.

Can I Spot Train?

Often times I hear people that just want to what I call spot train. That is simply train one spot or one body part. This is the I don't care about my legs, I just want nice arms person.

This is a tricky topic for a couple of reasons the answer is yes and no. The answer is yes if you are well experienced and already have a certain amount of muscle that you are building and are not really concerned with actually losing weight or trying to gain weight in the form of muscle. You possibly add a little extra time or do what is known as doubles. That is two workouts a day. Don't freak out many people do this that are serious about exercise. However, it needs to be done with care and a schedule or journal still needs to be maintained to give proper rest.

However, if you are trying to lose weight and add some muscle then the answer is no. When you are doing cardio, your body knows the language of raise your heart rate and your metabolism. People often store fat in different places in their body and will lose in a certain place in their body first. However, you have no control over this process. Only God has the power to decide when and where your body will react according to the exercise and food that you eat.

So you have to decide where you fit between these two scenarios and determine whether or not it is possible for you to spot train.

Food Journal 101

Eating a well balanced diet is something that just about everybody struggles with on a daily basis. Some of us have more difficulty than others and need help in determining what we should and should not be eating. The mass media does not help in any way with all of the contradictory information. It seems to change all of the time. I found a great book by Dr. Bob Greene The Best Life Diet Daily Journal

However some of you, know that what you put in your mouth the majority of the time is is flat out bad for you. Now you have made the promise before God that you are going to improve your eating habits.

Here is what I want you to do first. I want you to record what you put in your mouth everyday for two weeks. I says two weeks, because the first week you may waver or not write everything down.

Make it a chart that is easy to understand, you must know where you need improvement before you can begin to make the change. Remember not to do it all at once, if you take something away, you must replace it with something healthier. Do it slowly over time for the best success.

If necessary seek assistance from a nutritionist. However, there are some reputable sources online or at the library. I don't personally recommend couting everything, because then it becomes cumbersome and difficult. Follow the direction of your nutritionist if you use one otherwise, just stay within the food pyrmaid guidelines.

How Do Completely Change My Eating Habits

It is important to realize that exercising is wonderful, but your food intake is also just as vitally important. So you already know that you need to make some major improvements on your eating habits. If you try to change everything at once, I promise you that you will fail. It is much better to make several small changes over a period of time. God has already told us what he wants us to eat. Maria Treben provides a excellent intrepretation in God's Pharmacy

First, either get or create a journal on where you can track what you eat. Keep eating what you normally do and write it down.

Second, determine the smallest problem area. I say the smallest, because they will be the easiest to change and it is important to see the small victories before you can get to the big victory.

Slowly decrease your intake of that particular area over a couple of weeks. For example, if you drink too much pop and not enough water then slowly replace water for pop. If you drink 3 pops a day, drink 2 pops and 1 water for a week, then drink 1 pop and 2 waters a week, and then no pops and 3 waters. This does not mean that you can no longer drink pop, it just means that it is no longer the norm.

Then when you feel confident on your success of the first area, move on to the second problem area. It is important that you don't move on until you are completely confident that first area is no longer a problem.

Studies have shown that something becomes habitual after about 21 days. So after that time what were once problem areas will no longer be a problem. Remember to make small changes and they will have a lasting effect.

I Want to Body Build and/or Power Lift

There are a select few that want to body build or power lift. They are similiar in a lot of ways that is why I am writing one article for them combined. Remember that protein is a muscle builder. That is why body builders are known for their protein bars, shakes, and whatever else is protein that they can consume.

Their diet will astonish the vast majority of you. Stay far away from it unless you want to gain weight. That is where body builders and power lifters are different from the majority of people. They are trying to gain not lose weight, so they eat a lot more food.

The vast majority of your workouts should be on the heavier side most of the time. However, if you are body building and not power lifting you will want to do some light to medium workouts with cardio in order to develop definition. You can also do some cardio right before you end your workout.

If your goal is to be a power lifter, then your workouts will be heavy to heavier. You will not be able to workout as many days a week, because it will be too much of a strain on your body and your body needs time for recovery. You can do minimal cardio right before you end your workout.

Be extremely careful both body building and power lifting. They are full of injuries and supplements etc that may be harmful. The best advice I can give to body builders and power lifters is to stay natural, check and double check your equipment. Your form is absolutely crucial, it can not be compromised.

Winning At the Grocery Store

What you do when you walk into the grocery store is what can either make or break your eating routine. There are several rules that you should follow when going to the store.

Rule 1-Do not shop when you are hungry. You will be more apt to pick up less healthy choices based on cravings.

Rule 2-Go alone. Do not be tempted by trying to please everyone in the house. Trying to please everyone gets a whole lot more in the cart.

Rule 3-Read the labels. Be picky about what you buy.

Rule 4-Make a list. This will ensure that you get everything. When you fail to make a list you open the door to forget something. That means when you come back you will get that,plus something else.

Rule 5-Do it the same time each week or month. Make it part of your routine. When you know that you have to go at a particular time, you can plan and budget.

Rule 6-Remember to look for the deal. Be resourceful and make sure you only purchase items that will get used. Do purchase anything that you know is going to get wasted.

Rule 7-Think in terms of meals, breakfast, lunch, and dinner. Make sure you have a variety to keep from getting bored.

Here are some more tips on shopping at the grocery store that you can continue to eat healthier.

Frequently Asked Questions About Exercising

Question:Is it better to eat before or after I WORK OUT?

Answer:Ideally you should eat something small and healthy 20-30 minutes prior and 20-30 minutes after your WORK OUT. I would recommend something with protein or a piece of fruit. Your muscles use protein for development. You don't want to be on a full stomach or on an empty stomach. You should feel just right.

Question: What do I have to do to prevent being bulky?

Answer: The main trick is to lift light to medium weight and do as many repetitions as possible on each set. Every three or four WORK OUTS, you do want to lift a little heavier and then go back down to your normal routine.

Question: What should I do if I just want to lose the fat, I could care less about the muscle?

Answer:Cardio and more cardio. However, you do want to do some weight training to prevent sagging skin after you have lost the weight. I am sure you have seen the pictures of people with sagging skin, not pretty.

Question:Do I do a full body WORK OUT?

Answer: It depends, if you are doing exercises such as swimming, step aerobics, yoga, Pilates you will do a full body WORK OUT. However, if you are weight training and do a full body WORK OUT you are wasting time. If you WORK OUT with weights pick one or two body parts a time and do those two only and then the next WORK OUT pick another two. Give each body part at least a day in between WORK OUTS.

Question: I love to run. Is it better on the elliptical, treadmill or outside?

Answer: They a have their advantages and disadvantages. Treadmill or elliptical sets the pace and there are less distractions, you also make sure you get a WORK OUT. The elliptical is the best for your joints because there is little or no impact. However, some love the outdoors. There are many distractions such as stopping for traffic, other pedestrians, and it is hard on your joints. Some also feel that it they lose track of time outdoors and can run longer without getting as bored.

Question: How come I stopped seeing results after I have been working out for a while?

Answer: You simply need to change your routine. Once you do the same thing for so long your body becomes accustomed to what you are going to do and will not change. Simply change the order or if you have been doing nothing more than cardio, switch it up and add in weights. You can always go back to something if you love it. The trick is to surprise your body.

Question: Is stretching before and/or after a WORK OUT a good idea?

Answer: The jury is out on stretching. If you do stretch only do about 5 or maybe 10 minutes prior and the same afterwards. You don’t want to over stretch. From the time I was little I was always told not to bounce.

Question: How long will I be sore?

Answer: That depends on each individual person. When you first start it will be the worse or when you increase or change your WORK OUT. Remember soreness is a sign that you’re gaining muscle so it is a good thing. When I haven’t been sore for a while, it is a sign that I need to increase my WORK OUT.

Question: I can’t WORK OUT all seven days a week, so how do I choose which days to WORK OUT?

Answer: You should aim for at least 4 days a week at minimum. Whatever you do choose, make sure that you do not take more than 2 days off in a row. If you take more than that it will be like you are starting all over and what you did prior to those 2 days off will have been wasted.

Question: Is it better to WORK OUT in the morning or at night?

Answer: The jury is out on this as well. All of the experts will tell you in the morning, that is why all of the WORK OUT shows are on at 5 am. I say whatever works best for you as long as you do it.

Question:Should I be taking supplements?

Answer: I personally don't believe in supplements. I believe that although there might be one or two that delivers on their promise, the vast majority is a bunch of hype and garbage. Studies always seem to come back saying that there is something dangerous inside of them. The only thing that I would consider is maybe a protein shake or bar. Even with those, be careful that the sugar and calories don’t outweigh the benefit of the protein. However, it is important to take necessary vitamins and/or minerals to compliment your food intake program. Consult with your doctor, nutritionist, or other health care professional to determine which vitamins and/or minerals you should be taking. Also see, “THE TRUTH ABOUT INFOMERCIALS”

Question: Should I wear a weight belt?

Answer: Unless you are using heavier weights or have a bad back it is not necessary. It can help with support if needed. Just be careful not to over compensate the use of the belt.

Question: How many repetitions should I do each set?

Answer: If you are using light to medium weight do a minimum of 15. If you are using heavier weight then you might only be able to do 8 or 10. These are guidelines, if by all means if you feel that you can do more, do them.

Question: How many sets should I do of each exercise?

Answer: I recommend working up to 6 or more sets of each exercise. I know that seems like a lot, but it will give you the fastest results. Start off doing 3 sets of each exercise and then work up to 6 or more sets.

Question: How long do I need to WORK OUT?

Answer: If you have never worked out before, start with about 20 to 30 minutes of continuous exercise. If that is still too much start off doing something in between commercials or while brushing your teeth etc. You should be able to be able to work up to 1hour 30-45 minutes if you are advanced. Anything more is not necessary.

Question: How do I keep myself motivated?

Answer: You just have to keep in mind that quitting is not a option. You can also read the sections, “EXCUSE BUSTERS,” “HOW DO I GET STARTED,” “LEARN HOW TO MAINTAIN PROPER EXERCISE AND FOOD INTAKE PROGRAM,” and “WHAT MUST I DO TO LEARN THE CORRECT EXERCISES AND FOOD INTAKE FOR MY BODY?” and “WORK OUT MANTRAS AND TIPS”

What if I Do Not Learn The Correct Exercises and Food Intake For My Body?

• I become easily swayed by false doctrine.
It is so incredibly easy to be swayed by false doctrine. There are and will continue to be an enormous array of diets, exercise videos, pills, serums, etc, etc. Saints if you hear nothing else hear this! Do not believe them. If it were that easy, everyone would be in perfect shape and health. Stop being beguiled into believing that you can have it all and not have to work for it. Stop believing that you can eat whatever and whenever you want with no exercise and lose weight safely because of some actor claiming to be a doctor, nutritionist and/or other health care professional gets on a TV at 2:00 in the morning and advertises some pill made out of who knows what. STOP

• I greatly increase the likelihood of becoming discouraged and not seeing or feeling results.
You are to lose weight slowly. You should be the last one to recognize weight loss. If you lose too fast it can be dangerous. Your body has to take time to make changes, it didn’t come all at once so don’t expect it to go all at once. Stay focused and assiduous and the results will come. Remember that if GOD wanted us all to look alike we would, so just because someone else seems to be doing great in your eyes doesn’t mean you are doing poorly.

• I can cause injury to myself.
If you rush into something you can hurt yourself physically. If you have specific health concerns, you can deny yourself proper nutrition. This is why it is imperative that you consult with your doctor, nutritionist and/or other health care professional and do not do something just because something works for them. GOD created doctors, nutritionist and/or other health care professionals so that we can utilize them to help take care of ourselves. They can’t do their job if we don’t let them. If you injure yourself, then you have to waste time to recuperate what you have worked to accomplish.

Answer these questions.

What false doctrine have I been faced with?
What has caused you to become discouraged and what can you do to improve the situation?
Have you had any injuries? What do you have to do to heal?

What Must I Do To Learn The Correct Exercises and Food Intake For My Body?

• I am not doing anything without consulting with my doctor, nutritionist and/or other health care professional(s).

Everyone has their own health concerns and should not do anything without consulting their doctor, nutritionist and/or other health care professional. Regardless of what the media tries to portray there is no one size fits all cure for weight loss that works for all people. If this were true there would not be a million different products and diets available. Two different people can eat and do the exact same program and get two completely opposite results. There are specific foods that may be good for someone and bad for someone else. There are exercises that are excellent for someone and detrimental for someone else. There can be two people that weight the exact same amount, but carry it different because of their body shape.

• I am studying the information that I am given and asking questions when necessary.

See letter a. above. Study the material that you are given. Keep a specific notebook filled with WORK OUTS and, FOOD JOURNALS, exercise demonstrations etc. See pages 73-74 for examples. Also keep a section for questions with space to write the answers for your doctor, nutritionist and/or other health care professional. See pages 67-68 for suggested questions. Do not believe something just because it sounds good. Do not be beguiled by false doctrine. Do the necessary research. If it sounds too good to be true, it probably is. Maintaining a healthy weight is not easy, but it is simple. Eat a balanced nutritious diet and exercise.

• I am maintaining a continuous program and understand this is a lifestyle change, not a quick fix.

This has to be a lifestyle change. In order to do it right it can’t be something for only a couple of weeks and then you don’t make any permanent change. Remember learning has not taken place until there is a modification of behavior. If you do something for only a specified time you will have a benefit only for a specified time. You may lose 10 pounds on a diet, but as soon as you stop you gain the 10 that you lost plus another 5 pounds in addition. It is proven that it better to lose weight slowly a pound to a pound and a half a week. This can only be done on a lifestyle change. Don't put time limits on your progress because the possibility of failure increases. Also remember that it is important not to weigh yourself every day or even every week. Understand muscle weighs more than fat. This means that as you gain muscle the scale may not move or may even go up. Many do not realize this and become discouraged and quit. It is also important for ladies to know that their weight will fluctuate with their menstrual cycle due to the water weight during this time.

You can also read the sections, “WHAT IF I DO NOT LEARN THE CORRECT EXERCISES AND FOOD INTAKE FOR MY BODY”, “LEARN HOW TO MAINTAIN A PROPER EXERCISE AND FOOD INTAKE PROGRAM” and “THE TRUTH ABOUT LIES.”

“WHAT IF I DO NOT LEARN THE CORRECT EXERCISES AND FOOD INTAKE FOR MY BODY”, “LEARN HOW TO MAINTAIN A PROPER EXERCISE AND FOOD INTAKE PROGRAM”, “WHAT ARE THE BENEFITS AWARDED TO ME WHEN I BECOME A GOOD STEWARD OVER MY HEALTH?” are probably the most important sections of this blog. Take a moment to re read what I have to make sure that you have a full understanding.


Think about the following
What questions do you have to ask your doctor, nutritionist and/or other health care professional and/or health care professional? See section “QUESTIONS FOR YOUR DOCTOR, NUTRITIONIST AND/OR OTHER HEALTH CARE PROFESSIONAL”


What information have I been given and how does it apply to me?

What have I done to make sure this is a lifestyle change?

What Are The Benefits Awarded To Me When I Become a Good Steward Over My Health?

• I am pleasing GOD.
GOD’s word plainly states that we are to give HIM all the glory, honor and praise. My question to you is how are you doing this if you are slowly killing yourself by destroying your body through not exercising and eating junk. GOD says that we are to be good stewards over ourselves. Joyce Meyer does a excellent job of what it means to give God your best in Look Great, Feel Great

• I am earning GOD’s trust by putting my flesh under subjection.
There is an enormous array of ways that we can put our flesh under subjection. However, there are many people that can put their flesh under subjection in every other aspect of their lives until it comes to what they eat and whether or not they exercise. The scriptures continuously tell us that we must put our flesh under subjection at all times and be obedient unto HIM. IF we are obedient to GOD first and foremost, then HE will give us the desires of our heart.

• I will feel stronger; have more energy, and a much better feeling about myself.
When you exercise although, it will be difficult in beginning during the first couple of weeks is very rewarding. You will at first notice the small accomplishments. For example, the groceries won’t seem as heavy, or you can open the jar easier. Then you will notice larger benefits such as not feeling as tired during the day. Then the overall benefit is that your health will improve with better blood pressure, cholesterol, etc.

You can also read the section, “LEARN HOW TO MAINTAIN A PROPER EXERCISE AND FOOD INTAKE PROGRAM”

What steps are you taking to show that you are pleasing GOD by being a good steward over your health?
How have you put your flesh under subjection in terms of your physical health?


Since you have been eating right and exercising on a regular basis, what benefits have you noticed in terms of your energy level and overall feeling?