Q&A - Cleansing to Detox vs Losing Weight

Q: I am trying the cleanse for the detox effects, not to lose weight. How many start the cleanse program for the detox vs. weight loss?

A***: Actually, this is not a weight loss program (although that's what everyone talks about since it's so exciting and over 81% of the population is overweight), but it was never intended for weight loss. It was a overall nutritional and cleanse program and the wonderful side benefit is that everyone started losing weight. When I started almost 4 years ago, we didn't even really know why that was happening. But it did!

But, many people cleanse on a regular basis for the health of it and also many, many athletes and body builders use this system to cleanse and replenish their bodies, because the most unique aspect of the program is that you retain and build lean muscle.

And think of this, fat actually serves a purpose in the body (even if we don't like it ). It enrobes and incarcerates the toxins to keep them away from our organs. So I believe that lean people who don't have the fat to protect themselves from the toxins are at even as much risk or greater risk than overweight people and so EVERYONE needs to cleanse. Even the thinnest people these days, if you notice they will have a little tummy pouch from those stored toxins. My friend Dr. Becky Natrajan talks about lean people on the CD and DVD. It really makes sense.

And I have found with people that if they don't need to lose weight, they won't but they will still usually lose inches from releasing those toxins, and I've had even heard stories of those who are anorexic and bulimic and actually put on weight while cleansing. The body will restore to it's ideal state if we cleanse and then feed the body what it's missing.

That's just my personal take on it and what I have seen over 4 years with others.


Cleansing and Weight Loss



***Answer provided by my sponsor, Kimber King (thanks!)

Week 3 Weigh-In

Weight (pounds):

SW: 263
CW: 249
GW: 150

Last Week: 255
Current Loss: 6
Total Lost: 14


Measurements (inches):

Waist
Start: 51
Current: 46

Last Week: 47
Current Loss: 1
Total Lost: 5


I did a lot better than I thought I did! Down 14 lbs and 5 inches in my waist total - woo hoo! I officially have less than 100lbs to lose now to reach my goal - I'm getting there!!! *YaY*

Learned a Lesson

Don't work out for 30 mins on an elliptical with no shoes on! Ouch my heels were killing me and I got a blister. Not sure why that put a blister on the side of my heel though, but it was a big one. It took a little while to be able to fully step on my heels after that. Was that a blonde moment or what? LOL. Anyway, I learned my lesson, and that won't happen again.

Yep, I got me a free elliptical. Our neighbors are moving, and they had a yard sale, and apparently whatever they didn't sell, they threw out. Now normally I'm not one to pick-up people's trash, but my husband snagged it, and it looks like they hardly ever used it if they even used it at all! Works for me. It's in perfect working condition. Hubby checked it out really well, and tested it out, tightened all the bolts, and I was all set. It works great! It displays time, distance, speed, and calories burned. Now I have something to do when the weather is bad or I just don't feel like taking a walk. So I'm happy and I saved a lot of money too - woo hoo lol.

Yum! Great Place to Eat

We all went out to lunch yesterday to Applebee's. They happen to be one of the restaraunts I know of with a Weight Watchers Menu. I'm not on WW, but I am keeping track of my calorie and fat intake.

I had the Teriyaki Steak 'N Shrimp Skewers. That was really good! Only had 370 calories and 7 grams of fat, and it was quite yummy. It came with rice pilaf and steamed broccoli and a side of teriyaki sauce, which I dipped my broccoli in - good stuff.

Before going to a restaurant, especially if you happen to know where you are going ahead of time, is to check out the menu before you go to get familiar with it and get an idea of what you will be ordering when you get there. With restaurants like Applebee's and the inclusion of the WW menu, it helps take the guesswork out when ordering because the information you need is there in regards to calories and fat, so you can determine what will best fit with you meal planning for the day.

Ramble and Mixed Emotions

Well, I'm sitting here sore, tired, and a somewhat depressed. I'm an emotional eater, and rather than go pig out on something and regret it afterwards, I'll post here.

The thing is I don't know why I'm down right now. Maybe it's all the stress I'm under. The stress is not all weight related of course. I do badly want this weight off, and I am seeing results. I can't help but want it to go faster. I realize I didn't get fat overnight, and I most certainly won't lose it all overnight either.

My husband tells me that he can tell that I'm losing weight. Why can I not see it?

I must say that overall I've been feeling so much better. I have more energy and don't feel like I'm a zombie all the time who can never get enough sleep. That was an awful feeling. I've been enjoying my walks and everything. I love my shakes. I get through my one clease day a week with no problem really. I just need to stick to my 1 day a week cleanse because that is what works for me. The 30 day program is my fit.

I guess I just expect too much of myself too soon. Not only wanting the weight to come flying off. I know that's not healthy. I'm just constantly pushing myself, and I need to calm down or I will get burnt-out. I kinda didn't feel in the mood to walk tonight, but I went anyway and walked about 3 miles or so. I walk a mile in about 20 mins. Which, I know I can do better than that because I have before. Granted that was years ago but still lol.

It's just the type of person I am. I am very hard on myself. I am definitely my worst critic. I'm so determined though. I can't quit because I've quit too much in my life when challenges came around, and that is not an option for me. I slip up at times, but I have to keep going. I will prove to myself that I can do it.

My 10 year high school class reunion will be next year. I want the weight off by then and to look great. I'm on my way, I know that. I definitely am making progress. I'm just so impatient.

It's all been worth it though so far. As I said I've been feeling much better, and I'm so thankful for this program. I get choked up when I think about it because I've finally found something that works for me. The program isn't really hard, but I do have my own challenges to face that only I can overcome. I've found support though, and that helps.

Well, I feel better now that I kinda vented here. Still a bit sore from my walk, and I'm still tired lol, but overall I'm glad to be keeping this journal. Being as if it's public I guess I feel sometimes that I need to keep some things to myself, but I'm human. I'm not positive all the time. I have short-comings. I get depressed and discouraged too.

Anyway, so that's that ... glad I vented because it seems rather therapeutic. Ramble session over lol.

What Is Killing You?

U.S. HEALTH CRISIS . . .

CATASTROPHIC DISEASE
• $1.5 trillion is spent each year on health care
• 2.8 billion prescriptions written each year
• 1.1 million deaths from heart disease
• 770,000 deaths from cancer
• 700,000 strokes
• 18 million diabetes
• 17 million suffer from asthma
• 44 million suffer from arthritis
• 1 in 8 develop breast cancer

WEIGHT LOSS FACTS
• Obesity contributes to over 300,000 deaths per year in the U.S.
• 81% of people in the U.S. are overweight
• 75 million people go on a diet every year
• 50,000 people start a weight loss program everyday
• Weight loss industry accounts for $40 billion/year - that is over $109 million/day
• People are getting sicker and more overweight
• 60 diseases are related to obesity
• Obesity is gaining on smoking as #1 killer

WHY IS THIS HAPPENING? TOXINS!
• Chemicals from food
• Preservatives, pesticides, fertilizers
• Chemicals in our water, over 700
• 700,000 tons of pollution in the air
• Chemicals from cosmetics and cleaning fluids
• Animals are injected with hormones, steroids and antibiotics

CLEANSE, REPLENISH & REVITALIZE



Link

Small Steps

Take Small Steps Today!

1. Walk to work.
2. Use fat free milk over whole milk.
3. Do sit-ups in front of the TV.
4. Walk during lunch hour.
5. Drink water before a meal.
6. Eat leaner red meat & poultry.
7. Eat half your dessert.
8. Walk instead of driving whenever you can.
9. Take family walk after dinner.
10. Skate to work instead of driving.
11. Avoid food portions larger than your fist.
12. Mow lawn with push mower.
13. Increase the fiber in your diet.
14. Walk to your place of worship instead of driving.
15. Walk kids to school.
16. Get a dog and walk it.
17. Join an exercise group.
18. Drink diet soda.
19. Replace Sunday drive with Sunday walk.
20. Do yard work.
21. Eat off smaller plates.
22. Get off a stop early & walk.
23. Don't eat late at night.
24. Skip seconds.
25. Work around the house.
26. Skip buffets.
27. Grill, steam or bake instead of frying.
28. Bicycle to the store instead of driving.
29. Take dog to the park.
30. Ask your doctor about taking a multi-vitamin.
31. Go for a half-hour walk instead of watching TV.
32. Use vegetable oils over solid fats.
33. More carrots, less cake.
34. Fetch the newspaper yourself.
35. Sit up straight at work.
36. Wash the car by hand.
37. Don't skip meals.
38. Eat more celery sticks.
39. Run when running errands.
40. Pace the sidelines at kids' athletic games.
41. Take wheels off luggage.
42. Choose an activity that fits into your daily life.
43. Try your burger with just lettuce, tomato, and onion.
44. Ask a friend to exercise with you.
45. Make time in your day for physical activity.
46. Exercise with a video if the weather is bad.
47. Bike to the barbershop or beauty salon instead of driving.
48. Keep to a regular eating schedule.
49. If you find it difficult to be active after work, try it before work.
50. Take a walk or do desk exercises instead of a cigarette or coffee break.
51. Perform gardening or home repair activities.
52. Avoid laborsaving devices.
53. Take small trips on foot to get your body moving.
54. Play with your kids 30 minutes a day.
55. Dance to music.
56. Keep a pair of comfortable walking or running shoes in your car and office.
57. Make a Saturday morning walk a group habit.
58. Walk briskly in the mall.
59. Choose activities you enjoy & you'll be more likely to stick with them.
60. Stretch before bed to give you more energy when you wake.
61. Take the long way to the water cooler.
62. Explore new physical activities.
63. Vary your activities, for interest and to broaden the range of benefits.
64. Reward and acknowledge your efforts.
65. Choose fruit for dessert.
66. Consume alcoholic beverages in moderation, if at all.
67. Take stairs instead of the escalator.
68. Conduct an inventory of your meal/snack and physical activity patterns.
69. Share an entree with a friend.
70. Grill fruits or vegetables.
71. Eat before grocery shopping.
72. Choose a checkout line without a candy display.
73. Make a grocery list before you shop.
74. Buy 100% fruit juices over soda and sugary drinks.
75. Stay active in winter. Play with your kids.
76. Flavor foods with herbs, spices, and other low fat seasonings.
77. Remove skin from poultry before cooking to lower fat content.
78. Eat before you get too hungry.
79. Don't skip breakfast.
80. Stop eating when you are full.
81. Snack on fruits and vegetables.
82. Top your favorite cereal with apples or bananas.
83. Try brown rice or whole-wheat pasta.
84. Include several servings of whole grain food daily.
85. When eating out, choose a small or medium portion.
86. If main dishes are too big, choose an appetizer or a side dish instead.
87. Ask for salad dressing "on the side".
88. Don't take seconds.
89. Park farther from destination and walk.
90. Try a green salad instead of fries.
91. Bake or broil fish.
92. Walk instead of sitting around.
93. Eat sweet foods in small amounts.
94. Take your dog on longer walks.
95. Drink lots of water.
96. Cut back on added fats or oils in cooking or spreads.
97. Walk the beach instead of sunbathing.
98. Walk to a co-worker's desk instead of emailing or calling them.
99. Carry your groceries instead of pushing a cart.
100. Use a snow shovel instead of a snow blower.
101. Cut high-calorie foods like cheese and chocolate into smaller pieces and only eat a few pieces.
102. Use nonfat or low-fat sour cream, mayo, sauces, dressings, and other condiments.
103. Replace sugar sweetened beverages with water and add a twist of lemon or lime.
104. Replace high-saturated fat/high calorie seasonings with herbs grown in a small herb garden in your kitchen window.
105. Refrigerate prepared soups before you eat them. As the soup cools, the fat will rise to the top. Skim it off the surface for reduced fat content.
106. When eating out, ask your server to put half your entrée in a to-go bag.
107. Substitute vegetables for other ingredients in your sandwich.
108. Every time you eat a meal, sit down, chew slowly, and pay attention to flavors and textures.
109. Try a new fruit or vegetable (ever had jicama, plantain, bok choy, starfruit or papaya?)
110. Make up a batch of brownies with applesauce instead of oil or shortening.
111. Instead of eating out, bring a healthy, low calorie lunch to work.
112. Ask your sweetie to bring you fruit or flowers instead of chocolate.
113. Speak up for the salad bar when your coworkers are picking a restaurant for lunch, and remember calories count, so pay attention to how much and what you eat.
114. When walking, go up the hills instead of around them.
115. Walk briskly through the mall and shop 'til you drop ... pounds.
116. Clean your closet and donate clothes that are too big.
117. Take your body measurements to gauge progress.
118. Buy a set of hand weights and play a round of Simon Says with your kids - you do it with the weights, they do without.
119. Swim with your kids.

Source: SmallStep.Gov

Week 2 Weigh In

Weight (pounds):

SW: 263
CW: 255
GW: 150

Last Week: 255
Current Loss: 0
Total Lost: 8

I maintained this week. Which is a lot better than I thought it would be all things considering. I basically had a cheat week with Easter and everything. Plus it's my time of the month. Ugh! So I'm going to say I did pretty good given how my week has been.

Now, on the measurements ... I've decided I'm only going to keep track of my waist measurements for now because everything else leaves a margin of error with the placement of the tape.

Measurements (inches):

Waist
Start: 51
Current: 47

Last Week: 48
Current Loss: 1
Total Lost: 4

So even though my weight maintained, I still lost an inch in my waist - woo hoo! I've been walking a lot more lately, so I know I'm building my leg muscles, so perhaps that came into play with the weight as well. Not a bad week!

Does drinking ice water burn calories?

For anyone trying to lose weight, this question is an exciting one! If you simply want to know if your body burns calories warming up the water, the answer is yes. But if you want to know if drinking a lot of ice water can help you lose weight, or keep weight off, this "yes" needs to be qualified with some calculations.

First of all, calories are case-sensitive. There are calories and then there are Calories. Calories with a big "c" are the ones used to describe the amount of energy contained in foods. A calorie with a little "c" is defined as the amount of energy it takes to raise the temperature of 1 gram of water 1 degree Celsius. What most people think of as a Calorie is actually a kilo-calorie: It takes one Calorie to raise the temperature of 1 kilogram of water 1 degree Celsius. So when you drink a 140-Calorie can of cola, you are ingesting 140,000 calories. There is no cause for alarm, because the conversion applies across the board. When you burn 100 Calories jogging a mile, you are burning 100,000 calories.

So, considering that the definition of a calorie is based on raising the temperature of water, it is safe to say that your body burns calories when it has to raise the temperature of ice water to your body temperature. And unless your urine is coming out ice cold, your body must be raising the temperature of the water. So calories are being burned.

Let's figure out exactly what you're burning when you drink a 16-ounce (0.5 liter) glass of ice water:

* The temperature of ice water can be estimated at zero degrees Celsius.
* Body temperature can be estimated at 37 degrees Celsius.
* It takes 1 calorie to raise 1 gram of water 1 degree Celsius.
* There are 473.18 grams in 16 fluid ounces of water.

So in the case of a 16-ounce glass of ice water, your body must raise the temperature of 473.18 grams of water from zero to 37 degrees C. In doing so, your body burns 17,508 calories. But that's calories with a little "c." Your body only burns 17.5 Calories, and in the grand scheme of a 2,000-Calorie diet, that 17.5 isn't very significant.

But let's say you adhere to the "eight 8-ounce glasses of water a day" nutritional recommendation. In 64 ounces of water, there are 1,892.72 grams. So to warm up all that water in the course of a day, your body burns 70,030 calories, or 70 Calories. And over time, that 70 Calories a day adds up. So, while you definitely shouldn't depend on ice water consumption to replace exercise or a healthy diet, drinking cold water instead of warm water does, in fact, burn some extra Calories!

Source: HowStuffWorks.com

The Truth About Cleansing

Chemicals and Toxins Are The Primary Cause of Illness, Disease and Obesity! According to "National Geographic” - studies have discovered various chemicals from our foods and environment that indicates man contributes 700,000 tons of pollutants into the air every day - ranging from everyday household cleaners to cosmetics and hair dyes. Without a nutritionally rich diet that nourishes and assists the body in cleansing these substances from the body, the body will lose its strength and vitality. The immune system will become suppressed, contributing to an increase in illness, disease and excess body fat - a major killer in America today. These chemicals and toxins accumulate over time, and cause the liver and kidneys to become overworked and weak. Research has shown that stress causes the adrenals to release excess cortisol, a stress hormone that triggers over-indulgence in simple carbohydrates - chocolate, candy, sodas, and ice cream, even when you are not hungry. Excess cortisol contributes to hormone imbalances. 65% of the world's population cleanse on a regular basis as part of their cultures. Why don't North Americans?

Chemicals and toxins accumulate in fat tissue. The more chemicals and toxins - the more fat the body manufactures. Have you ever tried to lose weight only to be disappointed? Well, perhaps now you know the reason why! Most diets, lotions, pills, potions, and powders use unhealthy and potentially dangerous ingredients, such as ma huang, ephedra, and caffeine that promise fast weight loss . . . however - the weight loss is primarily water and lean muscle. Minimal fat is lost because these products do not address the cleansing of the system.

Without proper cleansing - the lost lean muscle and water return as fat, thus people are actually fatter versions of their prior selves. Chemicals and toxins are bound within fat tissue, and only specifically blended nutrients can contribute to releasing the chemicals from fat. Excess fat will literally melt away at an alarming yet safe and effective pace. This is the healthy alternative to nutritionally-deficient, disappointing and potentially deadly diets. 75% of Americans are overweight - 2,000,000 more Americans become obese every year. There are 18 million obese children in America. Obesity is linked to over 60 illnesses, including Heart Disease, Hypertension and Cancer. There were 1.5 million heart attacks in America in 2000 . . . 200,000 victims never reached the hospital.

Never before has it been so important, and so critical, for you to lose the excess fat and keep it off. Americans are becoming more aware of the importance of eating sensibly, exercising moderately, drinking quantities of clean water, consuming quality supplements, and managing their weight. Stress has created a population of sugarholics. The average consumption of sugar per capita in the United States is 3.5 pounds a week for adults and slightly more for children. There are numerous diet products, and most Americans have tried them all in an attempt to defeat the battle of the bulge. Yes ! We are in a war, and the battle waged is against FAT!

According to the National Institutes of Health, heart disease is the number 1 killer of Americans with 1,000,000 deaths each year - cancer is number 2. It is estimated that within the next five years, one out of two Americans will eventually succumb to heart disease, and one out of three to cancer. Today one out of eight women will be diagnosed with breast cancer. More than 85% of these cases are not genetically linked. They are a result of the environment we live in. A diet is anything you put into your mouth: food, beverages, the air you breathe, and what transdermally penetrates your skin. What comprises the foods you consume every day? To name a few, they are pesticides, fertilizers, chemicals, hormones and food colorings. Commercial soils are over-farmed, undernourished, and are deficient in vital minerals and microbes. These minerals and nutrients are not replenished due to the costs involved. Your body is indeed a chemical depository!

Do you want to be HEALTHY, CLEAN, AND LEAN? Then modify your lifestyle to incorporate on-going cleansing, sensible eating and mild exercise. You will be on your way to a lifetime of improved health and wellness.

Another Bridge Walk

My best friend and I walked the bridge again tonight. Well, again for me, this was the first time for her. I was amazed on how much easier it was for me to do. I wasn't so out of breath going up that steep incline getting on the bridge, and my legs weren't nearly as sore. I do need to get better shoes for this. I really need to figure out exactly how long the bike and pedestrian lane is to accurately determine how far I've been walking. It was a great walk though regardless. I definitely plan on walking it more often (across and back). It's great preparation for next year, plus it burns a lot of calories I'm sure lol.

To see a great picture and some other interesting info about the bridge I'm walking visit this site. A little fun fact about this bridge is that the new Cooper River Bridge (aka the Arthur Ravenel, Jr Bridge) has the longest cable stay span in North America, reaching 1546 feet over the Cooper River.

Bridge History, More Pics, and Links

Boy Are My Legs Sore!

Hubby, the kids, and I decided to walk the bridge last night. The same bridge that the Cooper River Bridge Run was on this year. The bridge itself is about 2.5 miles (tack on .5 for the walk before you get to the bridge), so across and back is 6 miles. Anyway, we went walking and I pushed the double Jeep stroller with both kids in it the entire way across. Let me tell you the path up the bridge is steep! I could feel the burn literally. See my goal was to just make it to the first upside down V of the suspension bridge. That was quite a climb. Well once we got there I just kept going, and we went all the way across the bridge. Along the way though the kids got a little fussy and the juice cup got open and spilled, so we were out of juice - yikes! So not only did we walk across the bridge, but we even walked at least another mile to a convenience store to get some juice and water and something for the kids to munch on. In total, we walked at least 8 miles! Boy, did I feel it later too - ouch! I even jogged a little on the way down the steep side of the bridge on the way back - woo hoo! My legs and knees were really feeling it and for some odd reason my neck was a little sore too. It's not so bad now, but I did not want to get out of bed. Went downstairs and got my bottle of Sunjing, and that seemed to help quite a bit with the soreness and stiffness. The great thing about that is, it has a minty scent. It doesn't smell like medicine, and it works well. Cleared my sinuses too lol.

Anyway, that walk was a huge accomplishment for me. I had cheated some before then, and ate some foods I shouldn't have, but I'm not quitting. My goal is to be down 3 more pounds on weigh-in Weds. So goal weight for Weds is 252.

Did You Know ...

It's hard to judge the calories in food. For instance, a can of regular soda can have more sugar than a slice of cake!

Housework, at a moderate level of exertion, can burn up to 300 calories an hour?

You need to burn 3,500 calories to lose a pound of body weight?

Week 1 Weigh-In

SW: 263
CW: 255
GW: 150

Total Weight Lost: 8 lbs

Woo hoo! So far so good!

Hubby measured me today and showed me that last time I was off once again, so he'll be doing it from now on. Will post measurements next week after another trial run with hubby.

A Few Changes

No, I'm not quitting the program. I just modified it a bit to best suit my life. I'm working more on the 30 Day Program rather than starting off with the 9 Day right away. So I will cleansing once a week for the time being, and I will work in a 9 Day at some point. I've been drinking one shake a day instead of 2 and rather than 1 meal, I eat 2. I've been substituting dinner for a shake. I do snack throughout the day, but I choose healthier options. I've been consistently losing weight even with the modifications though, so I'm quite pleased!

Today is my official cleanse day, and so far so good. Much easier to do it at this point than it was for me to do it so soon in the beginning. I'm a little hungry, but it's manageable, and I'm due for a Snack anyway, so I'm good.

Water is still tough to really get as much as I should, but I'm still working on it and getting better about it.

Official weekly weigh-in is Weds. I'll be keeping up with my weight graph daily, but I will only post weekly weigh-in results here. I'll try to get some accurate measurements in on those days as well. So tomorrow I'll be posting my progress thus far.

Top Ten Exercise Myths

1. You can exercise away – ‘spot reduce’ - fat deposits.
Unfortunately, we can’t target our problem areas through exercise. Exercise can strengthen specific muscle groups like abs and thighs, but can’t make the fat on top of those muscles go away. Fat will disappear only when we create a calorie deficit by eating less and moving more. Fat tends to be lost from problem areas last of all!

2. Lifting weights will give women big, bulky muscles.
No, most women don’t have the hormones necessary to ‘bulk up’. Weightlifting makes most women smaller and tighter, not bigger and bulkier.

3. You burn more fat by exercising longer at a lower intensity – the myth of the ’fat-burning zone’.
No, we burn a higher percentage of fat as a fuel source when working at lower intensities, but we burn more total calories when exercising at higher intensities. At the end of the day, it’s calories in versus calories out that matters.

4. If the scale goes up a few pounds when you begin exercising, it’s due to adding muscle.
No, it’s generally due to water retention from sore muscles or changed eating habits. You won’t build muscle doing cardio exercise, so starting a biking, walking, or elliptical program won’t result in a muscle gain. Strength-training will add muscle, but it takes considerable time and hard work for a woman to add even a few pounds of muscle. And muscle doesn’t ‘weigh more than fat’ – a pound of muscle is smaller and denser than a pound of fat and takes up about 1/3 the space, but the two weigh the same.

5. If you exercise, fat will turn to muscle and if you stop exercising, muscle will turn to fat.
No, fat and muscle are two separate and distinct kinds of tissue and can’t ‘turn into’ the other. But if you stop exercising, you may gain fat because you’re burning fewer calories!

6. The best time to exercise is in the morning.
No, the best time to exercise is whenever you can do it. There isn’t any proof that exercise done first thing in the morning burns any more calories. Of course, if you exercise in the morning, then you get it done regardless of what unexpected events may happen later in the day. But the most important thing is that we just do it!

7. If you’re not sore after a workout, then you didn't work out hard enough.
No, exercise doesn’t have to hurt in order to be effective or good for you.

8. Wait to start your exercise program until you’ve lost some weight.
No, studies show that the most successful losers and long-term maintainers exercised consistently from the beginning of their weight loss. There are exercises that people of ANY size can do!

9. You can eat anything you want as long as you exercise.
No, the bottom line for weight loss is calories in versus calories out. You can wipe out any calorie deficit that you create through exercise by eating too much. Plus you want to be eating high-quality, nutritious foods to fuel your workouts. What and how much you eat matters a lot!

10. The more exercise, the better.
It is possible to overtrain, which can result in illness or injury. If you’re not sure how much exercise you should be doing, a good guideline is the latest government recommendation of 60 to 90 minutes of moderate to vigorous exercise on most days for weight loss and maintenance.

10 Most Ineffective Exercises

By Raphael Calzadilla, B.A., CPT, ACE
Glee Contributor

"Insanity: doing the same thing over and over again and expecting different results." -Albert Einstein

What if you suddenly found out that every workout you’ve been doing for months and months was unsafe, inefficient and graphically illustrated in the imaginary encyclopedia of bone head exercises?

We tend to look at certain areas on our body with disgust and anxiety. We look for quick fixes and the magical exercise that will solve all of our problems. That’s why infomercials sell “5 minute exercise solutions,” and love to prey on our weak emotional states and lack of knowledge related to physiology. Let’s get to the point: There are exercises that just plain stink. They’re inefficient, have a high injury risk and provide practically zero benefit.

The following list of exercises may surprise you. Consider your surprised reaction a step in the right direction. Here’s my top 10 most ineffective exercises list: This is by no means an exhaustive list - there are a lot more.

1. Adductor Machine -- The adductor machine is the exercise unit that you sit in while placing the inner part of your legs against a pad. You then push the legs toward each other, with the goal of reducing your inner thighs. Maybe you perform 20, 30 or even more reps to affect the area. This exercise will not reduce your inner thighs. You’d need enough resistance to create an impact on the muscle, so more than 15 reps aren’t going to accomplish anything. More importantly, it’s not the best range or plane of motion (direction) to affect the inner thigh.

2. Abductor Machine -- The abductor machine is the opposite of the adductor. In this case, you sit in the machine and place the outer part of your legs against a pad. You then push your legs away from each other, in the hopes of reducing your outer thigh area. Pushing the legs outward accomplishes very little for the outer thigh. Again, the plane of motion is ineffective. You say you can feel this machine? I can also feel my chest muscles if I perform a dumbbell press very slowly with a pair of five pound dumbbells, but that doesn’t mean it’s accomplishing my goal. There’s more to the puzzle than just feeling it.

3. Standing or Bent Over Twist -- Ever see someone in the gym with a broomstick behind their head twisting endlessly from left to right? The person mistakenly assumes that twisting for hundreds of reps will shrink the waist and decrease the size of the oblique muscles (love handles). This movement inefficiently affects the spinal erectors and places stress on ligaments. It provides no slimming effect on the “love handles”.

4. Upright Rows -- In this exercise, one grasps a barbell with hands approximately four inches apart, with palms facing the body. Standing in an upright position, the bar is pulled all the way up to the neck. The objective is to strengthen the upper trapezius muscles (the muscles at the base of the neck).

Internationally known research scientist, Michael Colgan, refers to this as a “bone head exercise,” in his book, The New Power Program, and I totally agree. The exercise puts undue stress on the very sensitive rotator cuff muscles of the shoulder and can easily cause injury.

5. Side Bends -- Grasping dumbbells and bending side to side in the hopes that the oblique muscles (love handles) will shrink, may actually make the area larger if you use heavy enough dumbbells. Is that what you want? Toss this exercise out the window. The only thing that’s going to get those ‘love handles” smaller is reducing overall body fat through cardiovascular exercise, brisk weight training and last but not least, a calorie reduced diet.

6. Behind The Neck Lat Pulldowns for the Back -- Performing this cable pulldown movement puts unnecessary stress on the rotator cuff muscles of the shoulders. I can’t begin to count the number of people who’ve experienced injuries from this and any behind the neck movement.

7. Shoulder Press Behind Neck -- Not only is this an unstable position, but it can lead to inflammation, pain in the shoulder and major rotator cuff injuries. The shoulder joint is extremely complex and much like the knee joint, easily prone to injuries. Lifting an object over the head while it sits behind the neck isn’t even a functional (every day) movement.

8. Straight Legged Sit Ups -- Performing straight legged sit ups (knees locked and extended) puts a lot of stress on the lower spine, and the jerky type movement required to lift from the floor can result in injury. According to Wayne Westcott, PhD., Fitness Research Director at the South Shore YMCA in Boston, "in a routine where any abdominal exercise movement places stress on the back, the risks outweigh the potential benefits.”

9. Seated Rotation Machine --These machines are found in gyms and people use them in the hopes of shrinking the waist line. In fact, you’ll usually see people rotating left and right on these machines for hundreds of repetitions. It does not shrink the waist and can place a great deal of pressure upon the ligaments of the spine.

10. Cardiovascular Exercise: More than 60 Minutes -- I realize you want to lose the most amount of fat in the least amount of time. I can understand that, but if the body can only lose up to two pounds of fat per week before it begins destroying muscle, why are you working out as if you’re attempting to lose five pounds per week? I generally recommend working at a capacity of 70 to 80 percent of your target heart rate. If you’re performing cardio more than 60 minutes at this level of intensity, you’re on a collision course for muscle loss. If you think it’s not important, you may want to re-consider.

I’ve seen people lose well over 100 pounds and lose it very, very fast. They did everything possible to lose weight (fat and muscle), as opposed to losing only fat and sparing muscle. The result is a soft and flabby looking body. Yes, they lost the 100 pounds, but did it in the most inefficient manner possible. The key to your success is not searching for an exercise that will reduce a trouble spot. It’s finding the most efficient exercises that will strengthen the area. Then, the combination of reduced calories, cardiovascular exercise and consistency does the rest of the work.


Raphael Calzadilla has over 14 years of experience as a personal trainer and bodybuilder, earned his B.A. in Communications from Southern Connecticut State University; is certified with ACE, APEX and successfully completed the RTS1 program based on biomechanics.

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Cleanse Day 2

Well only down .5 lbs, but not bad really all things considering. So overall down 3 lbs, and I cheated these past couple days. Yes, I said couple. I'm having some diffculty, and it's personal reasons. I'm under a lot of stress, and I'm an emotional eater. I wasn't really hungry. Today was a great day. Yesterday was rather rough because I was really hungry. I ate again today though, grilled chicken breast, half bun, and some lettuce and a slice of tomato. Not really that horrible, but I feel bad about it. Man being honest sure is hard when it comes to this.

Need to get me some excercise in today, and tomorrow is another day. Still showing progress, so all is not lost, and I'm not going to quit ... stress or not!

Cleanse Day 1

I decided to measure again today, and boy can I not measure myself accurately lol. I really need to get someone to measure me next time. I think this time around is more accurate, and at least it still shows I'm down 2 inches total woo hoo!


Measurements (inches):

Neck: 15
L Upper Arm: 15.5
R Upper Arm: 15.75
Bust: 50.75
Ribs: 47
Waist: 49
Abdomen: 54.25
Buttocks: 52
L Upper Thigh: 28.25
R Upper Thigh: 28.25
L Calf: 19.75
R Calf: 19.25
L Upper Knee: 21.25
R Upper Knee: 21.5

TOTAL INCHES: 437.5

WEIGHT: 260.5

I actually goofed and had a shake this morning, and I ate argh!, but I didn't do too terribly bad. The cleanse drink kinda kicked in shortly after I got home from my walk. I power walked about a mile instead of my regular pace to help burn some calories. Pushed the stroller with my kids the first half. It was a nice walk. So I did fairly well even though I kinda cheated. Tomorrow is another day. I'm feeling better though!

Pre-Cleanse Day 2

So far so good. I weighed myself this morning and I'm down 2 lbs. I know that my weight can fluctuate, but hey not bad for just one pre-cleanse day! Weekly weigh-ins will be on Wednesdays, and that's the number I'll be going by most. Measurements will be taken then as well.

I made my shake too thick this morning, and that was tough to drink. I added some frozen strawberries, ice, a little 2% organic milk, and of course water and 2 scoops of shake. It came out better than just drinking the vanilla plain, but I still haven't found the right mix for me with the vanilla.

Tonight I had the chocolate shake. I added 4 oz 2% organic milk, 4 oz water, and a pinch of sugar. I have found the mix for me with the chocolate! Adding sugar wasn't the best option, but it was very little to the point of it really being insignificant, and it was easy to drink, so I'm happy about that. I really need to work on the vanilla though. I'll figure out something I'm sure.

Hubby, the kids, and I went to one of our county parks and walked one of the trails. I'm not sure how much we walked, but I'd say it was at least 2 miles. We let the kids run around and play too. It was great! The bugs were a tad on the annoying side, but we survived lol.

Pre-Cleanse Day 1

I ordered the 30 Day Cleansing Program, but I will be starting with the 9 Day Regimen and then transitioning into the 30 Day. I chose the Natural Berry, 2 Vanilla, and 2 Chocolate Shake Pack.

I received my products yesterday, and today I started my Pre-Cleanse. Today will be a little off because I missed my morning shake and accelerator capsule. I was out scale shopping this morning because when I weighed myself on my old scale, it kept reading a different number and a higher reading at that - nope can't have that lol. So I got a digital scale this time.

I'm used to sugary drinks and high fat foods, so I really have to adjust to all of this, but it can be done. I just have to get my taste buds used to not getting all that junk anymore. I'll work on making the shakes taste better naturally because plain is very difficult for me to drink right now. I'm going to have to order me an IsaBlender here soon.

I only had one shake today, and I snacked a bit late, but I didn't do too bad in regards to cals, fat, and carbs. I also need to work on my water intake. I did horribly on drinking water today. Tomorrow is another day though!

Get Started

Starting Measurements and Weight

Ok this has to be one of the tougher posts to make, but here goes. I'm not quite sure how accurate my measurements are because I had a somewhat difficult time measuring myself last night, so I will get my hubby to help me re-measure when he gets home from work. I'll also work on getting a before picture up.

Measurements (inches):

Neck: 15.25
L Upper Arm: 15.75
R Upper Arm: 16
Bust: 51.75
Ribs: 49.25
Waist: 51
Abdomen: 54.75
Buttocks: 52.75
L Upper Thigh: 27
R Upper Thigh: 27
L Calf: 19.5
R Calf: 19.5
L Upper Knee: 20
R Upper Knee: 20.25

TOTAL INCHES: 439.75

WEIGHT: 263

Graph Your Weight

A great visual for you to stay on track with your weight loss is by keeping a weight graph. You can download a blank weight graph here.

Before you begin your cleanse system, be sure to document your beginning weight. I also recommend taking a before picture, so you have another visual and something to compare your results with. Weigh yourself consistently and record each weight on a weight graph. Some people prefer to weigh once a day, and others may prefer to weigh themselves only once per week; the important thing is to weigh consistently, even if you think your weight will be up.

Get a good scale. Get on and off it at least three times to see that it gives a consistent reading. Put it on a level, hard surface at home. Don't worry if your scale shows a weight different from other scales -you are only interested in change. Weigh at the same time under the same conditions every day. Most of us are lighter immediately after voiding when we get up in the morning.

The bottom horizontal line shows the days of the month. The left vertical line will show a range of your weights. Write in your first weight next to the third line from the top. List successive weights up and down from there, one pound per line, higher weights at the top.

Each day, go up the line above that day until you are on the same horizontal line as your weight that day, and make a dot. Connect the dots with a solid line.

If you are starting with the 9 day cleanse program, you will generally see faster results. Then when you continue with the 30 day cleanse program you should still see consistent results, but it will be more gradual. The key is to stick as close to the program as possible for maximum results.

Don’t be alarmed if your weight fluctuates from time to time. Your graph will show ups and downs because of changes in fluid balance, differences in fluid intake from day to day, level of physical activity, and weight of undigested food. You will learn to understand these variations and use that information to help guide you in your choices. Also, keep in mind muscle weighs more than fat. Weight isn’t always the best indicator of progress. Be sure to use the measuring tape included in whichever program you chose and keep track of inches lost!

Remember, today’s weight is an important bit of information but not an indication of the success of yesterday’s efforts.

Traditional Diet vs. Cleansing

One of the ways the liver deals with impurities is to increase body fat to enfold these impurities and to protect the body from their influence. Diets are not successful for long term weight loss because they don’t address the need to cleanse the body of impurities.

Scenario A: Traditional Diet

Fat is stored to protect from impurities. When you diet your results may be a smaller body, but a smaller body means an increased percentage of impurities. Your body rebounds when it senses the increased level of impurities and goes into emergency fat production!

Scenario B: Cleansing

Fat is stored to protect from impurities. When you cleanse the impurities are released so the body sheds fat. Which leads to better overall health with less fat and more lean muscle! You shed pounds without the rebound.

Cleansing is a safe, healthy, and natural way to achieve a healthier, leaner body.

Hubby's Time for Bridge Run

Just wanted to applaud my husband for doing a great job in the bridge run today. His chip time for completing the 10k race was 1:19:55. Not too shabby! I'm sure he'll do even better next year, and I'll be there with him.

It didn't quite reach 50,000 participants this year, but over 45,000 people registered. I'm sure it will be an even bigger crowd next year.

My Why

My why is pretty big in my eyes. I'm overweight to the point of being classified as obese. Most of my family on my mom's side is overweight. Heart disease, cancer, and diabetes runs rampant in my family. The time is now for me to do something so I don't become another statistic.

I run from cameras. I hate mirrors. I'm not pleased with the person I see. I want to feel attractive. I hear all the time that it is about mindset and I honestly believe that. When you feel beautiful you radiate beauty to others. The thing is ... I'm just not happy how I am. I don't want to accept being fat. I don't want to settle for that. I want to know what it feels like to actually look good in my clothes and to feel comfortable. Oh to be able to cross my legs! Some people may think, what's the big deal in that, but if you can't do it because your legs are too big, you'll understand what I'm talking about.

I'm tired and overall don't feel very well most of the time. I feel like I never get enough sleep. I'm very irritable and moody. I hardly ever want to do anything. I fatigue easily when playing with the kids.

My husband has stuck by me, and he does his best to help me feel better about myself. He's one of the reasons I want so much to do this. How he sees me and how I see myself don't match. I want to see what he sees. There's so much I want to do and experience with him. I want to be the wife he deserves, but I really have a hard time. I know that's my own fault, and now is the time to do something about it.

My children are my heart, and they deserve a heathy and happy mommy. My moods and feelings radiate and affect my family. I want to be able to have the energy to play and run with them. I want to be around to see them grow up, get married, and start a family of their own.

It's time to change. I'm ready to do something about my situation, and there's no turning back now. I'm taking the necessary steps. I will lose weight. I will regain my health. I will improve my self-image. I have no doubt in my mind about that. For my family and, most importantly, for myself because I DESERVE IT!