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Archive for April, 2009

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One of the ways that medical professionals determine if you are overweight is by a rating called body mass index. BMI is an approximate measure of body fat based on weight and height proportion. BMI was designed to get an approximation or snapshot of body fat – it can over estimate Body fat in those with a lot of lean muscle mass, like weightlifters. BMI is calculated by taking your weight in pounds, multiplying by 703 and dividing that number by your height in inches squared. Compare the results as follows:
BMI
Weight Status :
Below 18.5 – Underweight
18.5 -24.9 – Normal
25 – 29.9 – Overweight
30 & Above – Obese

Now while it is true that professional weightlifters and especially professional bodybuilders whose regimen and diet is specifically programmed to increase lean muscle for “show” and eliminate as much body fat as possible – can have an inaccurate reading on their BMI. A competitive body builder for example has on average only 4% body fat!  But for most of us, if you have not already picked up the sport of weight lifting – and you hit in the 25 or over range on that chart, the truth is there is no better way to lower that BMI and get in shape the weightlifting.

Weightlifting eliminates most of the problems of yo- yo dieting by building lean muscle mass and increasing metabolism. Especially for ageing baby boomers who see those BMI number creeping up and want to do something about it – weight lifting is the way to go.

For weight control it is best to combine weightlifting with cardiovascular workouts, and of course healthy eating. Foods rich in fiber and whole grains and low in fat are the keys to effective weight loss when combined with weight training and exercise. And don’t forget to also drink a lot of water. It is important if yo really want to lower your BMI and get in better shape that you combine your weight lifting with cardio work outs. In the first place you should never lift weight without doing some kind of cardio warm up first – just to get the heat and lungs pumping. Also if you are really weightlifting to sculpt a defined and toned body – you need the cardio to burn calories and fat.

In developing a weightlifting routine designed t maximize health, strength, build muscle and reduce your BMI – it is important not to overtrain. That means rotate you muscle groups. And you also need to be aware of primary and secondary muscle groups. What that means is that there are weightlifting exercises that are designed to work a primary muscle group, but since almost all muscles are interconnected they also will train a secondary muscle group. This is the very reason why weightlifting gives you so much “bang for the buck” and a total body work out. For example just about every lift to build chest and shoulders also works the triceps. So if you do triceps on one day, followed by chest the next, and the shoulders the following you will overwork and overtrain the triceps. A good rotation is or split would be: Monday – Chest/Triceps, Tuesday – Break, Wednesday – Back/Biceps, Thursday – Break, Friday – Legs/Shoulders, Saturday & Sunday Break..

As concerns about healthy eating have grown, so too has the interest in vegetarianism and veganism. Many nutrition experts recommend “eating low on the food chain”. In plain language this means eating more grains, vegetables and fruits, and fewer meats, cheeses and other animal based products.

There are of course various levels of vegetarianism, and each type has its own unique health benefits and some health challenges as well. Of course vegetarians, like meat eaters, must still make healthy food choices. Simply pigging out on French fries while avoiding the burger will not make you a healthy vegetarian.

Some people who consider themselves vegetarians still eat poultry and seafood, while others avoid all animal flesh, even fish and chicken. Most vegetarians still eat milk, dairy products and eggs. In nutritional circles these people are referred to as lacto-ovo vegetarians.

Vegans, on the other hand, avoid all animal products, including eggs, milk and dairy products, and even fabrics like silk, leather and wool. It is vegans who face the largest challenges and risks when trying to follow a healthy diet. Most vegetarian diets provide more than enough nutrition, as long as smart dietary choices are made.

The key to eating a healthy vegetarian diet is much the same as eating a healthy diet that includes meat. It all boils down to making smart food choices, understanding nutritional labels, and cooking your vegetables to maximize their nutritional value.

Choosing the foods that make up the bulk of a vegetarian diet is very important. For most vegetarians, vegetables, grains, lentils and soy products will make up the bulk of their diet, and these staples are included in many vegetarian recipes.

When cooking with soy, however, it is important to remember that tofu is relatively high in fat. The fat content of tofu dishes is often comparable to that of dishes that are made with lean cuts of meat. Those vegetarians following a low fat diet may want to limit the amount of tofu based products they eat.

The same caution applies to the nuts and seeds that can make up a large part of a vegetarian diet. Nuts and seeds are excellent sources of dietary protein, but they can be high in fat as well.

Many newly minted vegetarians worry that they will not be able to get enough protein and iron without eating meat, but for most vegetarians this is not a problem. Most diets today actually contain too much protein, and there are many non animal derived sources of protein for vegetarians to enjoy.

Proper cooking techniques are of course very important to any healthy diet. Avoiding high fat cooking methods is important, as is avoiding the use of high fat creams, butters and sauces. A vegetable stir fry cooked in healthy olive oil can be a great addition to any vegetarian menu. And a great fruit salad is both easy to make and delicious as a snack or a meal.

The only real area of concern when it comes to vegetarianism and health is the B-complex vitamins, particularly vitamin B12. Vitamin B12 is almost exclusively derived from animal based sources, so vegans, who avoid all animal products, should take a high quality vitamin B12 or B-complex vitamin supplement. It is also important for vegans to discuss their diet and lifestyle with their family physicians. As vegetarianism and veganism becomes more widespread, the amount of information on the nutritional needs of these two groups continues to grow.

The bottom line is that vegetarians can enjoy a very healthy lifestyle. Making vegetables, fruits, whole grains and beans the centerpiece of the diet is a smart move for many people, and a good low fat vegetarian diet can be a great way to enjoy a healthy lifestyle. As with a meat based diet, however, it is important for vegetarians to follow common sense eating guidelines and make smart choices when creating meat free meals.