WORKING OUT? GAINING WEIGHT?

      I've been working out and eating right so why am I gaining weight? Does this sound familiar? Many people notice a slight weight gain (sometimes 3 to 4 lbs) the first couple of weeks after starting a exercise  program. Especially those programs with intense strength training. Not to worry, this is actually expected to happen.

Most peoples' motivation to start exercising is to lose weight. When they notice this common increase on the scale that happens pretty quickly, they tend to think something is wrong and get discouraged. This is why so many people tend to start and stop their exercise programs quickly. They shouldn't and here's why...

When starting a new program, there's usually some soreness 24-48 hrs after each workout. This soreness comes from the body trying to protect the affected tissue (aka muscle). This is referred to as delayed-onset muscle soreness or DOMS. When the body tries to protect this tissue, the muscle becomes inflamed and slightly swollen with fluid retention. This temporary retention of fluid can result in a 3 to 4 lb weight gain within a few weeks. Some people won't feel muscle any muscle soreness at all and still have the fluid retention and slight swelling. This is when most people tend to quit. Remember, it's a temporary thing.

This normal weight increase doesn't usually last any more than two weeks. Then you will notice a major drop on the scale if you stick to your nutrition and exercise program. You will lose weight and change your metabolism too. You'll be on your way to the results you want. However, if you notice a weight gain of more than 5 pounds with no weight loss after two weeks, take a look at what you're eating. You're probably eating more calories than you're burning each day. Cut it back and you'll be fine.

IT'S CRAZY!

    Browsing through Men's Fitness magazine, I ran across an article on obesity. If current projections  recently released hold, 32 million more Americans could be obese by 2030. That would add roughly $550 billion in medical expenses. Largely because obesity increases the risk of many diseases, like diabetes, heart disease, sleep apnea and cancer. As I mentioned in an earlier posting, it also increases the risk of more severe obesity. These health and economic costs will continue to rise without serious intervention!

Though the rise of obesity has slowed down, the report predicts that over the next 18 years, the rate will increase to 42%. That's up from the 2010 level of 36%. Of that 42%, 11% of U.S. adults will be severely obese.

Previous reports had put the percentage around 50%. Additional data was used to try to produce a more accurate estimate. Factors such as age and gender were used. They also looked at prices of healthy and fast food ( which unfortunately, healthy food seems to be more expensive), access to the internet, and annual household income.

Researchers believe this trend can be slowed  with new technologies, more recreational facilities, health promotion at work and better urban design.

When you think about it, it's crazy! Almost 50% of the U.S. is estimated to be obese in the near future! That's not even counting what the numbers will be worldwide. We've gotta do better. Why not start today? No one starts at the top of the ladder but steps are taken in order to get there, even small steps. Drink one less soda and eat one healthier meal a day. Exercise for 20 mins once or twice a week. And as as time passes increase those positive changes more and more. I guarantee that if you stick to it, you'll look and definitely feel better!

INSANITY: WEEK 2, DAY 1

  Thanks to a few late days of work at the hospital, I had to repeat week 2. Didn't like the fact that I had missed 2 of the workouts! I could have just kept going but I wouldn't be cheating anyone but myself. So instead, I'll be doing about 64 days of Insanity instead of 60.  So looking forward to that! LOL
Anyways, today was Cardio Power and Resistance. Increasing my caloric intake really helped with my energy level. Didn't make the workout any easier though. I seem a little bit stronger, which helped me push a little bit harder. That made it feel like the very first week I started. Guess that's why they say you never get used to this workout. I'm also liking some of the recipes included in the nutrition guide. It adds a little variety to my meals throughout the day. Just like the previous week, I was  spent after the workout. But it's starting to feel pretty good knowing that I put the work in and that's a pretty good feeling for anyone. The key to this and any other workout is: Don't quit and you gotta keep pushing! If you do this, you're gonna see some serious results!! Up next, Pure Cardio...

BRAINY BERRIES

Eating berries may help prevent age-related memory loss.

   Eating berries as a daily part of your diet may help keep your memory sharp. Studies show they boost brain function. Along with their antioxidants effects, berries like blueberries, blackberries, cranberries and strawberries benefit the aging brain in several ways.

First, the antioxidant content in berries help protect the brain cells from damage by harmful free radicals.

Second, berries change the way neurons in the brain communicate with each other. These changes prevent inflammation that can lead to brain cell damage thereby improve movement control and function.

Also, grapes and blueberries have been shown to improve brain function in older adults with mild mental impairment.

Researchers say further study is needed to determine if these beneficial effects on brain function are the result of individual compounds shared by berries or unique combinations of chemicals in each berry fruit.

                                                                                           -Web MD Health News