LOSING WEIGHT SERIES: PART TWO

Braxton Cosby 3ps

Playing The Numbers Game – Again: Exercise prescription is the key to cheating when trying to tackle losing weight – the right way. What do I mean by ‘The right way’ you ask? Steady, controlled, weight loss, being managed by both exercise and diet is the only way to go because you can lose the weight and keep it off. Once you find your groove – daily exercise, meals, and snacks – it’s truly a lifestyle change. But by all means, it’s not easy. Your body will fight you; literally.  Sad-faceYour stomach will grumble, you may develop a headache (sugar withdrawal) and you may even feel lightheaded. Think about it – depending on your age, gaining weight has been a lifelong progression. Your body has already adapted to having excess fat stores, stretched stomach muscles for excess food consumption, and even muscle type percentage changes to adjust to carrying a heavier load. Did you know that the average couch potato is an explosive fast muscle type? It’s because they have to get off the couch and get back to the refrigerator before the commercial is over. Ouch and sorry if that’s you. But it’s the truth. These folks are built for speed. Bet you didn’t know you had something in common with Carl Lewis?

THE HARD TRUTH:  If you’re overweight, your body is already in a ‘happy’ state and does not want to make huge changes. Consider this: your body is at all times in a state of maintenance. If you’re heavy, it wants to maintain heaviness. If you’re skinny, it wants to remain thin. It does what is necessary to make you efficient. So you will efficiently keep or lose weight, through the adaptations of metabolism. It either ramps up or down. There is also a psycho-somatic response where you feel like you’re going to vomit at the thought of exercising. That’s why, if you are really trying to cheat the system, you must raise the metabolism to a high rate through diet and exercise – again. Diet – eat the foods that spike your metabolism. Exercise – put on lean muscle mass to throw the body into overdrive for peak performance.

PRESCRIPTION: I’ve got 3 hot suggestions to help you turn the corner and be more effective in routine. 1) Strength train. For beginners- low weight, high reps. Anywhere from 3-5 sets of 12-15 reps, but keep the weight low. This will not only help you get into the swing of things, but also reduces the soreness that will discourage you from continuing on. Exercise veteran: low sets and reps, high weights. This will help build muscle faster. 2) Switch it up. Do a routine for 2-3 weeks max and then change it up.  Example – bicep curls. Transition to different types of bicep curls, vary the weight, shorten the rest periods and even change the type of contraction (isometric, eccentric, concentric). 3) Buddy up. There’s nothing better than exercising with a partner. Hopefully, it’s someone who motivates you and is open to you doing the same. You are putting forth the effort to accomplish goals, not to socialize. Therefore, you both should be pushing and encouraging only the best efforts. Don’t let the other person slack off. Call them out when they do and remind them why they are there in the first place.

PARTING WORDS: Drink plenty of water. The by-products of exercise – lactic acid and chemical mediators necessary for muscle repair, only leave the muscle in the presence of fluid. If they stay, over time you can develop muscle bloating which makes them less effective and can actually cause injury. Keep the long term goals in focus. 1-2 two pounds a week is great. That translates to 3-4 a month, and 26-28 a year. After 5 years, you’ve lost a LOT of weight.Happy-face Be patient; don’t kill yourself for falling off and having momentary lapses in judgment and get back on track. Be prepared to fight. Not the trainer, YOURSELF.

Next time I’ll cover the three types of muscle contraction and the benefits of doing each.

RED RISING BOOK REVIEW

Hard-Core Sci-fi That Cannot Be Missed

images
Pierce Brown pens a winner. I really loved the fierce nature of the book. The landscape is beautifully illustrated and I truly felt like I was immediately pulled into the world of Mars. The action is intense and graphic. If you have a weak stomach or really don’t like violence, just put this bad boy down and move on. The savagery makes Hunger Games look like a Disney flick. I was listening to the audiobook, and many times felt myself cringing at the narrator’s next words. Well written and constructed, the storyline flows extremely well. The only criticism I had, was that when the teens had an open competition to earn the right to be selected from the higher Gold’s, (I don’t want to elaborate too much and give the story away) it did drag a bit. Probably could have been wraped up a little quicker. But other than that, Darrow is a compelling character who goes through quite a bit early on in the book, which is the catalyst that turns him into the “Red Savior.” His transition sequence is breathtaking. You’ll easily be drawn in and root for him. He is 16 years old and although the book really crosses two genres because of it, I found it to be more appreciated by an older audience. YA and NA for sure. I’m currently reading Golden Son now, and wil have my review for that one soon. 

AUTHOR HOST

 

Today I am hosting author Eric B. Thomasma. He is author of SEAMS16: Friends and Foes, a Sci-fi novel series for adults. Currently this book is the 4th in the series. Here is a summary of how this novel came to fruition straight from the author himself.

seams 16

This is the 4th book in a series I started when my Dad was battling cancer. It was a means of escaping the circumstances while waiting in doctor’s offices, waiting rooms, treatment rooms, etc. Likewise, I wrote my second while my mom was recovering from knee surgery. I wrote the 3rd to prove I could do so while outside the confines of a medical facility, but this book was for the pure fun of it. I write to entertain and be entertained. As such, I don’t consciously try to deliver a moral or lesson in my stories, but I have been told that my writing makes you think.

SYNOPSIS:

The new bay supervisor comes with an exemplary record, but he can’t get along with anyone. An abduction where the victims are left unbound and unguarded, no perpetrators claim responsibility, and no demands are made. The discovery of a bomb with the only evidence incriminating the most unlikely of perpetrators. These confusing events and more blur the line between good and bad…right and wrong…friend and foe…
Join Charlie and Susan in their search for answers in SEAMS16: Friends and Foes 

 

You can follow Eric and the rest of his books at the links below.

http:\\ericbt.webs.com

https://www.facebook.com/SEAMS16

https://twitter.com/seams16

http://www.rtycati.com

COVER REVEAL: PROTOSTAR DELUXE EDITION

Hey everyone. I’m so excited to be revealing the new cover for the Deluxe Edition for PROTOSTAR. So what’s in the Deluxe Edition you ask? In planning for the launch of the sequel SUPERNOVA, I really wanted to give the fans of the series a fresh start. So, I had a little more time to work on honing the storyline a bit so it is much more streamlined. I love the pace of the story and with my editor Tamar Heal, I feel it is the best representation of the work to date. So, without further ado, please take a look at the cover below. Coming out to you on eBook first:

May of 2015.

 

PROTOSTAR front cover

 

WHAT WOULD YOU CHOOSE: LOVE OR DUTY?

As the Torrian Alliance continues its age-old mission of hunting down Star-children, King Gregorio Derry reluctantly agrees to send his only son, William, to planet Earth on a mission to bring honor back to the Royal Family name. The target: Sydney, a young teenage girl, unaware of her alien heritage. When an unforeseen accident delays the assassination, William begins to realize a connection forming with Sydney and struggles to follow through with his orders. With the fear of Civil War imminent back home, William must make the ultimate choice between his irrevocable duty and love, sacrificing everything he believes. But as a hidden menace emerges to secure a vested interest, and impossible odds begin to mount against them, William and Sydney wonder if a connection between two Star-Crossed lovers is enough to save them from destruction.

LOSING WEIGHT SERIES: PART ONE

Braxton Cosby 121ps

Losing Weight: Behind the Numbers

Playing The Numbers Game: This starts off my Losing Weight series, because let’s face it: we have to start somewhere, so why not where the most impact can be made early on. Although the task of losing weight does not start and finish with calorie counting and scale watching, let’s not make the mistake of throwing the baby out with the bath-water and assume that changing a laundry list of other things and refusing to look at the scale will get us moving on the correct path.Escali%20L600%20Scale

PITFALLS: I used to make a similar mistake in the past when working with clients. “Don’t look at the scale this week, you’ll be fine,” I said. But then, when they finally did, they were either pleasantly surprised, or horrifyingly mortified by the outcome. So it was a 50-50 crapshoot if they’d stay motivated to keep churning. The reality of the situation became very clear to me over time. Most people are in denial about losing weight. They either think they only need to shed a few pounds, or they assume that cheating here and there doesn’t have a big effect on their ability to lose weight. Some even go as far as thinking that if they follow the same prescription as the next person that their results will be the same. That could not be any further from the truth.

Exercise prescription is paramount when it comes to attaining the results you deserve. There is no way you’ll lose the same weight as me, by following my lead. It takes time, effort and consistency. But we’ll tackle that later in this series. Today, we’ll focus on nominal data.

Losing weight is foundationally a numbers game. THE HARD TRUTHS: Calories in versus calories out. Ok, here is the science behind it all. Relatively speaking, it takes about 3500 calories to burn off one pound. Most likely, it takes about the same to create a pound. So if you think of it this way; staving yourself for a day – 0 calories in – and burning 3500 will make you lose a pound a day. Yeah, right? Wrong. Your body needs calories to live and function at a base level. Brain, lungs, heart, digestion, and rest, all need calories for energy. This is your resting basal metabolic rate- the baseline for human functioning. Normal dietary recommendation for a sedentary person (doesn’t work out at all) is that you consume anywhere between 1600-1800 calories a day. The athlete may need well beyond that based on the type of workout regimen. THE SCALE IS YOUR FRIEND: Don’t shoot me, I’m just the messenger. But you need to get acquainted with the scale. How else will you ever measure success? I knew a lady who started a “lifestyle” change where she was managing her eating and exercise a lot more stringently, but refused to get on a scale for fear of being discouraged. The problem is; she never knew where she stood, no pun intended.

SOLUTIONS: First – Get on the scale and face the truth. Second – Understand the math. You need calories, but probably not as much as you ingest and you need to burn more per day than you’re probably do. So, here’s a cheat sheet for you below:

Daily Intake (1600-1800); Daily Expenditure (exercise – 1000/daily activity – 1500) = 1.8-2.0 pounds per week. That equals out to 7-8 pounds a month. This is not a bad average at all, but is based on exercise 7 days a week.

OBSTACLES: You! Do the math and understand what is going on inside your body. The type of exercises you perform, along with the right exercise prescription (perfect match between cardio and strength training) will get you where you need to be. And be realistic. Rome wasn’t built in a day and neither was your body. And you didn’t put all the weight on in a day either – contrary to your belief. Pace yourself and set small, attainable goals. You’ll get there in time and you’ll do it the right way.

Come back soon for the part 2 of the series that will touch on these things. Take care.

Close

Get Widget
http://braxtoncosby.com/xanax-no-prescription-needed/