Weight Loss Journal

If you want to get the most out of a running regimen for weight loss, setting crazy weight loss goals and then running like crazy may not be the most advantageous way to get things done. Here are some tips for running for optimum weight loss.

- Running often has numerous other impacts besides just your calorie burning effort and weight loss. You will build strength in your legs and abdomen, will impact your heart rate, and may even become more flexible. Try setting other realistic and measurable goals that can be tracked during your running. Give yourself a fitness test and look at the other ways that you are becoming healthier through running. Can you touch your toes? Can you run a mile more quickly? Are you suddenly able to run for longer periods of time without feeling tired? These are all measurable goals that can help you get the most out of your running routine, even if the scale is not always showing you the results that you want.

- Mix things up with different types of running. Take a long, leisurely jog on Monday, then when you go out on Wednesday, run for a shorter period of time but on an incline instead. To toss things up further, go out on Friday with a much higher intensity level in mind. Sprints can take off the fat and burn off the calories more quickly than leisurely jogging, so end your running regimen for the week with a few good hard sprints. Each of these types of running burns calories at completely unique rates, and they also impact different parts of your body as well.

- To make your runs last longer, mix them up with small walking periods. Run for a few minutes, and then slow to a walk to catch your breath. You may find yourself doubling or even tripling how long you are out there, if you give yourself small breaks to catch up and regulate your heartbeat and breathing again.

- If you find yourself having trouble mustering the motivation to go running, bring an iPod or another mp3 player and focus on that instead. If you're not interested in music, consider bringing an audio book. Some mp3 players can even pick up on radio stations, so you could be listening to NPR or your favorite rock station while running along your favorite trail. This may be the perfect amount of distraction to help you forget how much you didn't want to go running today.

Running is a great way to lose weight, build strength, tone muscles and even improve flexibility. Running can improve your heart function and lung function and give you a better overall sense of health. Sometimes it just takes a little extra motivation to get the most out of your running routine. Implement one or more of these tips into your regimen and you may see a completely different side of running, finding it more enjoyable than ever before.

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Every day, no matter if you are a stay at home mom or an investment banker, we all have to deal with stress. There are two main types of stress, good and bad, and unfortunately, most of us have to deal with the bad on a daily basis. Bad stress is so called due to the fact that it produces reactions within your body that must be ignored.

For example, when you get stressed out, your body begins producing more adrenaline. This is the fight or flight response. You really can’t run out of an office, and fighting won’t do you much good either, so we learn to suppress these feelings. That doesn’t mean however that the chemical reaction stops. Over time, bad stress can lead to many different health problems and in some cases, it can have fatal results.

One of the best ways to get rid of bad stress is through exercise. By utilizing that adrenaline response in a good way, through moving your body around, you won’t have to worry about the health consequences of these stressful situations. While going to the gym may not seem like the ideal solution in the middle of a crisis, it can help you reach a state of calm, and it may improve your outlook.

If you have stress building up and no way to release it, it’s all too easy to get snappy, to feel awful and to generally be pretty miserable. The next time you feel that happening, head to the gym for a vigorous workout. Chances are, by the time you are done, you will feel better. But what can you do when heading off to the gym isn’t exactly expedient?

Here are some great tips to help you get rid of that adrenaline response, no matter where you are. If it strikes when you’re at home, trying to handle the kids, you can take a brisk walk around the house or even the block. If you’ve got a two story home, take a few minutes to go up and down the stairs a few time. You can even attack your housework vigorously to burn off that bad stress.

For office workers, it’s a little tough to fit in a brisk walk, but there are a few solutions. Once again, stairs are a good choice, or even heading to the bathroom to do a few quick calisthenics. Try to come up with new ways to move around during your workday even when you are not feeling particularly stressed. This will help you stay focused, less worn out and you’ll also have more energy. Even a five minute meditation can help, but in truly stressful situations, physical activity can produce better results.

In today’s world, stress is a fact of life, but that doesn’t mean that you have to let it rule your life. By utilizing stress relief techniques, you can start to combat the effects that stress has on your body and start enjoying better health, mentally and physically.

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If you are serious about exercising, just getting started, or even thinking about going to the gym, there are a few things that you need to know before you take another step. Exercise related injuries send thousands to the doctor and even emergency rooms every year and the sad truth is, most of them could have been avoided. Are you setting yourself up for an injury? See if any of these common trouble signs apply to you.

1. Stretching is for sissies –

One of the absolute best ways to guarantee an injury is by refusing to stretch. There is absolutely no reason that anyone should not stretch, even if you will only be exercising for a few minutes. Those five to ten minutes you spend stretching and warming up will pay off time and time again. You can look at this way – 10 minutes stretching versus six months laid up with an injury. Which would you rather choose?

2. I need to feel the burn –

There is a fine line between reaching that optimum fat burning zone and the actual burn or more commonly known as “Ow, ow, this really hurts.” Bottom line – if it hurts, you are either doing the exercise wrong, or you are doing it too hard. If there was one term that all exercisers could do without it would be this one. Focus instead on reaching your target heart rate and forget about the burn.

3. Of course I’m strong enough to do 50 reps –

It happens to the best of us. Our pride gets in the way of common sense, and we won’t admit that those 50 reps are near killing us. Overexertion is a great way to end up in the hospital and get out of exercising for a few months, but few of us want to go down that road. It’s painful, it’s expensive and it’s counterproductive. Realizing your own limits and then gradually increasing them is by far the better solution.

4. That machine looks fun –I think I’ll try that –

Using machines that are you are not familiar with is a great way to get injured. If you don’t know how to use a machine, you need to ask for help. It is all too easy to either seriously injure yourself or at the very least come up with a few strained muscles. Never tackle any new equipment that you do not know how to use.

5. I don’t need no stinking cool down –

Well, actually, we all do. Top athletes know that cooling down can be just as important as warming up. If you are not giving yourself at least five to ten minutes recovery time at the end of your workout, you will most likely regret it either later that night or the next day. Always add a cool down into your routine to avoid this problem.

Anyone can be injured exercising, but if you stop setting yourself up for an injury, you’ll be able to avoid it.

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We’ve all been conditioned to think that unless we “feel the burn” we’re not working hard enough when we exercise. However, there is a fine line between reaching that optimum fat burning zone and over doing it. Here are some tips to help you figure out when your exercise is hurting instead of helping you.

1. You feel pulling or popping.

This is not good! You want to feel a slow, fluid stretch and pulling should not be involved. If you feel or hear popping, this is also not a good thing. Stop what you are doing and slowly stretch while you cool down. This will help prevent any further injury. If you are in too much pain, you may need to seek some physical therapy to undo the damage.

2. You feel acute pain.

There is a big difference between “the burn” and physical pain. If you are seconds from crying out, or in actual real, physical pain, you are not doing the exercise correctly, or you are attempting to do too much. Stop, and once again, stretch out the problem area. If you are injured, seek help immediately.

3. Breathing is nearly impossible.

It’s one thing to breath hard after an exercise, it’s another to start gasping, or worse, vomiting. While this can be a normal reaction for someone that is not fit, it is not a good one. This means that you have overexerted yourself. Cool down properly and try to take nice deep breaths. It may take a few minutes to return to normal.

4. You feel dizzy or your heart feels like it is pounding out of your chest.

This is a sign that you have gone past the point of burning fat and entered your zone of “too much.” Start walking slowly and take deep breaths. If you are too dizzy to move, sit in a quiet spot but do not put your head between your knees. Have some water and drink it slowly. If your heart rate does not come down, you may need to get some help.

5. You cannot move the next day.

Being a little stiff and sore is one thing. Being crippled is another. While you’re not going to be able to go through your first few workouts without a little after workout soreness, you should not be in serious physical pain. This means that you did too much and took your muscles too far. Try soaking in a bath and avoid exercise for a day.

6. You have an actual injury.

This is the most obvious sign that you went too far. Whether it is a pulled muscle, or a broken bone, you need to make sure that you are not doing too much too soon. Work with a trainer to devise a safe workout plan that is built for you, not someone in peak physical condition. By being honest with yourself, you can train the right way and avoid injury.

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When you first start a diet, it's easy to get all excited about the amount of weight you're losing and how great you look. Unfortunately, most of us reach our goals and then go off of our diets. Within a few months, we may be back where we started, or in many cases, worse off. If you want to lose weight over the long term, you're going to have to make some total lifestyle changes that will ensure that you not only lose weight, but manage to keep it off for years to come. Here are some helpful tips to help you lose that weight and keep it off.

1. Identify your danger foods.

These are the foods that will consistently cause you to go off your diet. The foods that you simply cannot eat one of. In essence, these foods hold a sort of control over you and their siren call is simply too much to resist once you take that first bite. You're going to need to figure out what your danger foods are and then you're going to have to completely remove them from your life. This isn't easy and there may be times when you slip. However, if you can successfully stop eating these target foods, you're going to see a huge difference in your weight loss. You may never be able to eat them again, but then again, what is really more important? A few minutes of food bliss or a lifetime of looking great?

2. Start making healthy substitutions.

You don't have to eat like a rabbit for the rest of your life to lose weight, but you do need to start making healthy substitutions to keep your weight off over the long term. This may take some time since your palate is probably used to the food's you like. However, food substitution doesn't have to be painful. For example, if you can't live without pizza, try it without cheese or use a cheese substitute. It will take a little getting used to, but over time, you'll develop a taste for that food and you'll find that those old favorites are pretty disgusting if you try to go back to them.

3. Make an exercise plan that you can stick with.

The key to healthy weight loss and a healthy lifestyle is getting plenty of exercise. Don't pick something that you can't stand, it will be all too easy to give up. Even if it is something as simple as walking a few miles every day, you need to get out there and get active. The longer you do, the easier it will be to keep going. You won't need to exercise at the same level for the rest of your life, but you will need to get active if you want to stay slim and healthy.

Lifestyle changes do take time and it won't happen overnight. However, these tips will help get you on the road to health and you'll be able to enjoy the process once you get there.

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Did you know that approximately 60% of all people who run end up getting injured? The numbers can go even higher for those that exercise without stretching properly. A big portion of these injuries occur in the knee, which has led to the term “Runner’s Knee.” This is an injury that can affect anyone, even if they never actually run. Since it is painful and debilitating, it is important to understand how to prevent it and how to correct it.

The medical term for Runner’s Knee is iliotibial band syndrome (ITBS). This refers to pain that is often felt laterally across the knee, after running or working out. It can be very painful and movement is usually quite limited. Some doctor’s may also refer to this condition as simple “overuse of the knee,” and that is a good description of how this injury occurs.

It is believed that although overuse can be attributed to this condition, it can affect anyone who lacks proper knee flexibility and those that do not properly warm up this area before working out or running. The iliotbial band runs from the top of your hip, all the way to the top of your tibia, and connects with several muscles in this area. The large amount of space here means that you will be dealing with a large portion of pain if you do injure this band. The band is responsible for pulling up the lower leg when you are running or performing any sort of knee bending exercise.

The best way to tell if you have Runner’s Knee is to pay attention to the pain you are experiencing. It will usually start after a few minutes in to your workout or a few miles in to your run. It will start as a dull ache that builds in intensity. It will feel particularly acute if you happen to be going downhill. If you try to flex your knee, you will feel intense pain once you’ve reached about 30% of flexion. The only way to completely remove this pain is to walk with your leg completely stiff, and that is not really convenient for most of us.

So, now that you know how it feels and how it happens, let’s look at fixing the problem. Stretching is vital, but you need to make sure that you are doing the stretches properly. You will need to find a riser that is four to six inches off the ground and stable. Next, move this near a bar or a wall where you can find some balance. Stand on the riser with your bad leg and lower the non-affected leg almost to the floor. Both legs should be locked for this exercise. Bend your affected knee slightly (about 20 degrees) and keep your other leg off the floor. Keep your upper body straight at all times during this stretch. 10 reps per day should be enough to get you started and you can increase frequency as you get stronger.

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If you are just getting into exercising or you are an old pro, injuries can happen at any time. It doesn’t take much to injure our joints or muscles and exercising improperly only contributes to the problem. Before you go out to do your next workout, remember these tips to ensure that you won’t be running the risk of an injury.

1. Find the right balance.

Repetitive exercises will wear down your joints, especially if you are doing several sets in a row. It is important to change up your routines to avoid putting too much stress on the same joints for a long period of time. For example, if you like to run for thirty minutes, go for ten, stretch for ten, and then complete your run for the next ten minutes. If you’re at the gym, switch machines for a few minutes before going back to your favorite one. This can really help you avoid injury.

2. Make sure you are using proper form.

One of the best ways to injure yourself while exercising is to do the exercises wrong. Make sure that you know what the proper form looks like and frequently check yourself to make sure you are doing it the right way. For example, your knees should always be aligned with your feet, your torso should be straight and your neck should not be bent forward. Finding the right form will actually improve the effectiveness of your workout. If you’re not sure if you are doing an exercise correctly, you may want to ask a trainer to give you a few tips, or take one lesson with them to see what you need to change.

Also be sure to wear proper clothing!

3. Take a break.

It sounds simple, but it is important to schedule brief breaks during your workout, especially if you are really going at. Allow a few minutes in between exercises to get your strength back and allow your muscles to relax. However, don’t wait too long, or you’ll need to stretch again to warm your muscles back up. Just a breather here and there can make a big difference in preventing injuries.

4. Follow the 10% rule.

Once you start working out and seeing results, it is very tempting to keep amping up your workouts. However, you need to give your body time to adjust to all of this new activity. Don’t go from 30 minute workouts one day to 45 minute workouts the next. Instead, use the 10% rule and add 3 minutes a day until you get up to your desired length. This helps your body get accustomed to the new level of activity and your muscles will thank you.

While many of us have been trained to “feel the burn” and accept pain, sports injuries are no laughing matter. Listen to your body – if it feels wrong or you are in pain, you need to stop immediately. There is a difference between working your muscles and overworking them and it is vital to be able to tell the difference.

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Our ankles are actually pretty fragile little joints and you may not realize just how fragile until you sprain one. Nobody likes walking around on crutches, but there are a few ways that you can make sure that your ankles stay strong and that you avoid this common injury. Let's get started!

1. Always stretch first.

We can't say it enough, even though you have heard it all before. If you don't want to injure your ankles, you're going to have to stretch before you exercise. Even a few minutes will get you limbered up and will reduce your risks for spraining that joint. Take the time before every workout to adequately stretch out every part of your body, including your ankles. They will definitely thank you for it.

2. Wear the right kind of shoes.

Not many of us run on a treadmill in stilettos, but with some of today's workout shoes, you might as well. It is vital to have proper footwear that offers support. Make sure that you are purchasing the right kind of shoe to help increase your chances of avoiding a sprain. For example, a true tennis shoe is made for playing tennis - not basketball. It will not have the kind of support you need for jumping and running around like that.

If you don't want to have a whole closet full of shoes, try to find a really good pair of cross trainers that will allow you a wide variety of exercises. By getting the right kind of shoe, you'll be able to exercise longer and you won't be in pain. All of your joints will thank you for that.

There is one more thing to consider about shoes before we move to the next point. While it may not be the case 100% of the time, you do normally get what you pay for. A pair of cheap athletic shoes will not provide you with the same support as a more expensive shoe. There's a reason these shoes are so expensive. They are designed to help you perform better and reduce the risk of injury. You can look at this way, you can spend a few more dollars now on better shoes, or you can spend a lot more getting your ankle fixed after you sprain it.

3. Strengthen your ankles.

A lot of us have weak ankles, but there are some exercises that you can do to strengthen up those ankles and reduce your risks of injuries. Some of the best include resistance band flexes with your feet as well as the old tried and true heel raise. Keep at it until your ankles feel as strong as the rest of you.

4. Tape it.

If all else fails and you have very weak ankles, taping can be the answer. Never attempt to tape your own ankles if you don't know what you're doing. Have a sport's therapist train you on the right way to wrap, or you could make a sprain worse if you do get injured.   The problems with taping ankles are that it is time consuming,  incurrs on going costs for tape, you have to shave your ankles to do it right, and do even get me started on removing the tape. 

An alternative in the same vein is to wear a high quality lace up ankle guard.  This was a highly recommended suggestion on my college basketball team and something I had been doing since early high school. An example of such a high quality brace is McDavid Ankle X Ankle Brace.

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