NetSweat Fitness Blog

Overweight? It May Be Your Diet

2009-06-29T17:13:00.002-05:00

If you’re finding that you can’t shed those pounds, take a good, long look at your diet.

There is a good chance that it’s worst than you think. In fact, you might be eating far more calories (and far fewer vitamins and nutrients) then you realize.

For instance, as I write this, a gentlemen sitting near me on the train, is eating flavored popcorn. (I think it's caramel.) I’m sure it tastes great, but it’s a daily snack for him. And a high caloric snack at that.

Just the same, I constantly see people getting breakfast sandwiches, when a pot of oatmeal is sitting right behind them. I know this, because I eat oatmeal most mornings. Though not the lowest calorie meal, it is both filling and very healthy.

Or there is Subway, where people ask for cheese, oil and dressing. All of this adds up.

You don’t have to have a perfect diet to lose weight, just one that is better than you are eating now. Make a conscious effort to include more vegetables. Eat smaller portions. Go for whole grains. And look for healthier snacks.

I don’t have a perfect diet and you don’t have to either. Just one that is better than it is now. Small changes add up to big benefits over time.

If you feel like you would benefit from a diet plan, visit our diet books page at:
http://www.netsweat.com/weight_loss/weight_loss_book.html

Supplements - Do You Really Know What's In Them?

2009-06-10T17:25:00.001-05:00

Does your supplement or vitamin really contain the ingredients you think it does?

There is a real chance that it doesn't. An Associated Press article says that one-quarter of supplements tested over the last decade have some type of problem. At best, the claims made on the bottle are erroneous. At worst, the mislabeling, or down right fraud, could harm you.

The problem is that FDA cannot pull a supplement from the shelves unless there is a body of evidence to prove that agency should act. As a result, supplement manufacturers are essentially free to sell you whatever they want to.

So what do you do?

First, be careful about what you put into your body. Just because a commercial or a salesman tells you that a supplement is good, doesn't mean it is. Be skeptical.

Second, check out the supplement. ConsumerLab.com tests vitamins, minerals, herbal supplements, and generic drugs. The $29.95 you'll pay to access the site is a small price to pay to make sure that supplement is what it says it is.

Finally, remember there is no magic pill for losing weight. If you want to be slimmer and feel younger, eat more vegetables and exercise every day.

Get Ripped Abs with a Yoga Block

2009-06-01T08:52:00.002-05:00

If you want ripped abs, get a yoga block.

I use one nearly every day. And I’ll match it up against any piece of ab equipment for effectiveness. On cost-benefit basis, it will win hands down. On a six-pack ab basis, it will also win.

Why?

Simple, many exercises are done incorrectly because people are not engaging their core.

Think about when you do a push up - how much thought do you put ino what your legs are doing? If you’re like most people, you’re thinking about your arms and your chest. But, the correct form for a push-up (or plank for you yoga folks) is a straight line from your head to your heels.

Holding a yoga block between your legs forces you hold your legs straight. This, in turn, engages your core and strengthens your abs. If you’ve never done a push-up correctly, trust me, it’s different and more powerful experience.

It’s not just push-ups, however. A yoga block can make many exercises more powerful: sun salutations (a.k.a touching your toes), sit-ups, etc. Many exercises that require you to keep your legs steady and engage your core can be made more effective by just holding a yoga block between your legs.

Plus, once you have a yoga block, you’ll find that is extremely versatile. It can help you stretch and improve your balance. And it works great for meditating.

Please note, that like any piece of fitness equipment, a yoga block can cause injury. For example, I don’t do twists while holding a yoga block between my legs. I’d also be careful about lifting weights, mostly because you don’t want to lose your balance. Use common sense and ask a personal trainer or a fitness instructor to help you with your form.

Doping Raid At Belgium Bodybuilding Championship

2009-05-18T12:19:00.004-05:00

The AP is reporting that the Belgium bodybuilding championship was canceled after doping officials showed up. (Editors note: there is a more complete article on Yahoo.)

The sport, unfortunately, continues to be rampant with steroid abuse. Though there are natural bodybuilding contests that ban illegal use of drugs, there still continues to a be large contingent of competitors who rely on steroids and other pharmaceuticals to bulk up.

We'd like to see ALL sports and competitions do more to stop the illegal use of drugs. While there will always be some athletes seeking an artificial advantage, enforcing tough rules at the stop of sports will help to deter those at lower levels - especially teenagers - from using drugs.

Hydroxycut Has Serious Side Effects - Stop Using It

2009-05-01T18:44:00.007-05:00

The FDA is warning you to stop using Hydroxycut, now. The weight loss drug is associated with serious side effects.

In a press release issued today, the FDA stated that it "has received 23 reports of serious health problems ranging from jaundice and elevated liver enzymes, an indicator of potential liver injury, to liver damage requiring liver transplant. One death due to liver failure has been reported to the FDA. Other health problems reported include seizures; cardiovascular disorders; and rhabdomyolysis, a type of muscle damage that can lead to other serious health problems such as kidney failure."

The entire press release can be read on the FDA's web site.

Most supplements are not tested by the FDA, leaving consumers to trust that the manufacturers are creating safe products. There is often no way to know if the supplement is safe, or if there is any interference with other medicines or supplements.

In other words, every time you take a supplement, you are voluntarily making yourself a guinea pig. Tell your doctor and your pharmacist what supplements you are taking and what drugs you also take.

Or better yet, don't take supplements.

Need to lose weight? Eat more vegetables, keep a food journal and exercise. Not only are these effective, they are also much safer than taking an unknown supplement.

We Ski and Snowboard Is Good, Not Great

2009-04-28T09:31:00.002-05:00

We Ski and Snowboard is a sequel to Namco's We Ski. We Ski, released last year, was one of the first non-Nintendo games to take advantage of the Wii Fit Balance Board.

We Ski & Snowboard adds snowboarding to the mix, some new mountains and new characters. The snowboarding element basically allows you turn the balance board perpendicular to the TV and that's about it. You still cannot control your speed.

If you've played We Ski and like it, you'll probably like We Ski & Snowboard, though it's more of an extension than an upgrade. If you've never played either, you might as well go for the newer game.

The nice thing about skiing games for the Wii is that they help improve your balance. Down correctly, balance games force you to move your hips and shift your weight - exercises that are not often done. You won't get buff playing these games, but you will move - and that's a positive. Plus, as it gets hot outside, who wouldn't want to think about snow and a cool breeze?

This game won't get you buff, but it will get you off the couch and can add to your fitness regime. If you do a lot of walking, running or cycling, a balance game such as this will help to use muscles in a different way then you currently are - and that's a positive.

Yoga DVDs

2009-04-27T20:57:00.001-05:00

We just updated our Yoga DVD page with popular titles for all levels - including beginner's yoga and power yoga.

You can view the page at: http://www.netsweat.com/Pilates_Yoga/yoga_DVD.html

Swine Flu and the Gym

2009-04-27T11:50:00.002-05:00

In light of the news about swine flu, we're going to republish advice we have about protecting yourself against cold viruses at the gym. The same advice also helps reduce your risk of catching the flu, or any other bug that is making it's rounds.

The old rule of washing your hands and avoiding wiping your face with unclean hands or towels is your best defense. When using equipment, wipe it down both BEFORE and after your workout. Most gyms have wipes or spray bottles and towels. Use them. A small bottle of hand sanitizer in your pocket also can help.

If you need to wipe sweat off, use your sleeve or a towel that you brought in. Make sure the towel is sitting on a piece of wiped down equipment.

If you generally take water or sports drink with you, pour it into a bottle with a nozzle or straw. Open the bottle with your teeth or clean hands. Wet surfaces spread disease much faster than dry surfaces, hence the need for caution.

Finally, if you're sick or feeling a bit under the weather, stay at home. You'll recover faster. Plus, it's simple courtesy to everyone else at the gym.

None of this will guarantee that you won't get sick, but it will help. A healthy diet and plenty of rest is also good.

And call your doctor if you are experiencing flu-like symptoms.

Unemployed Hitting The Gym

2009-04-27T11:43:00.002-05:00

Seeking relief from unemployment, many are heading for the gym. The Chicago Sun-Times reported this morning that gyms are seeing more unemployed members working out.

Just getting out of the house can help, especially if it leads to a valuable new contact. A regular fitness regime also lowers stress and can improve your health - 2 valuable benefits.

If you do find yourself out of work and belong to a health club, talk to the manager about getting a discount on your monthly fees. They might just work with you on a reduced payment plan. They may even offer you a job. At the very worst, they'll simply say "no", so you have nothing to lose.

If you have asked for a discount and gotten one, let us know how you did it. You can either comment to this post or send us an email via our contact page.

Fitness Balls Recalled - 4 Brands Affected

2009-04-18T15:49:00.001-05:00

Bally Total Fitness, Everlast, Valeo and Body Fit Fitness Balls are being recalled by their manufacturer, EB Brands.

According to a U.S. Consumer Product Safety Commission press release, "an overinflated fitness ball can unexpectedly burst while in use, causing the user to fall to the floor". There have been 47 reports of the balls unexpectedly bursting, leading to some bruises and one fracture.

EB Brands has inflation instructions on its web site. You can also contact them either through their web site or by phone, (914) 964-5200.

Gold's Gym Cardio Workout

2009-04-01T20:17:00.003-05:00

Gold's Gym Cardio Workout uses cardio boxing to get your heart pumping. If you like "rhythm boxing" on the Wii Fit, you'll probably like this game.

There are other exercise routines, such as sit-ups, running and jumping rope, but this is primarily designed for cardio boxing. It's not a bad a game, but it falls short of being a comprehensive fitness program.

The game comes with a one-week free membership to Gold's Gym. We wonder why Gold's was so cheap? Most gyms will give a one- or two-week pass for just walking in the door.

If you want a new exercise routine for the Wii, then consider buying this game. But keep your expectations in check.

Conversely, if you want a comprehensive fitness game for the Wii, we suggest pre-ordering EA Sports Active.

Don King Boxing Is A Knockout

2009-03-31T08:56:00.002-05:00

Wii Sports Boxing was the first game to show off the calorie-burning potential of the Nintendo Wii. Anybody who has ever played it can attest that the game is a workout.

The problem was that there has really not been any other good boxing game, until today. Don King Boxing takes the Wii to a whole new level.

The game incorporates the Remote, the Nunchuk and the Wii Balance Board into what appears to be a realistic version of boxing. Want to dodge left? Lean left. What to throw a jab? Punch. Need to duck? Bend your knees.

We've long been fans of boxing on the Wii, because it makes you constantly move your entire body. Not to mention that punching an avatar is great way to relieve some stress. Out of the 3 game released this week, Don King's Boxing is the one we recommended buying first.

Just remember to keep your hands up. :)

3 New Fitness Games for the Wii Fit Balance Board

2009-03-29T10:41:00.002-05:00

This Tuesday, 3 new games for the Wii Fit Balance Board will be released:

We'll follow up with individual posts on each video game during the next few days.

Health Insurers Offer To Stop Charging Sick More

2009-03-25T08:31:00.003-05:00

In a surprise, but positive move, health insurers are offering to stop charging variable rates based on a person's health status. For anyone with a pre-existing condition, this is a big announcement.

The plan is predicated on mandatory coverage. It is also a move to limit government interference.

Right now this is just a proposal, but it is a big step in the right direction.

Army Is Helping Recruits Slim Down

2009-03-23T21:05:00.002-05:00

Too fat for the army? No problem, recruiters will help you lose weight.

As NPR reported last night, some army recruiters are holding fitness classes for would-be recruits. Their intent is to help those who don't meet the weight requirements become more fit. The participants lose weight and the army gets more soliders.

If sounds a bit like John Candy in Stripes, that's because the analogy is not so far fetched. (We immediately had visions of Ox - that lean, mean fighting machine - when we heard the report last night.) Except, the recruits have to lose the weight before showing up at boot camp.

It's win-win situation for those wanting to serve and the military. Potential recruits get a sense of the discipline required to make it through boot camp and the Army weeds out those who are less motivated. Not to mention it increases the number of people who are able to qualify based on weight.

On the other hand, this says a lot about the obesity problem in the U.S. Cuts to physical education, an overabundance of snack food and video games have resulted in many people entering adulthood with weight issues.

To all those serving in the military, thank you. And if you are serving abroad, come home quickly, and safely.

Low Cost Fitness Equipment

2009-03-11T21:40:00.005-05:00

The latest issue of Consumer Reports' Shop Smart magazine has recommendations for low cost fitness equipment. These are items will give you big results for not a lot of money.

The article is not online, but here is the equipment they listed, as well as where you can get it.

SPRI Xertube Resistance Bands - $14.99 (Road Runner Sports)

Fitness 2 in 1 Combo Weighted Speed Rope - $14 (Danskin.com)

Valeo HW5 5-Pound Neoprene Hand Weights - $14.99 (Amazon.com)

Weighted Bars - $24.99 (Fogdog Sports)

Weighted Balls - $9.77 (Amazon.com)

TKO Stability Ball (55cm) - $14.09 (Amazon.com)

Bosu Balance Trainer - $95 (Amazon.com)

Track Spikes - Now On Netsweat.com!

2009-03-08T14:23:00.003-05:00

With Spring right around the corner, we've started offering track spikes:
Men's Track Spikes
Women's Track Spikes

Free Workout Mix

2009-03-03T15:04:00.004-06:00

Bally Total Fitness is giving away free music. The workout mix includes:

1. Workout - RuPaul (Tony Puccio Remix) 6:14
2. Mindbuster - Jocelyn Brown & Oliver Cheatham (Frankie C Radio Mix) 3:22
3. Everybody Rise Pt.2 - Muriel Fowler (Funky Junction Radio Edit) 3:09
4. That Sound - Brinsley Evans ft. Sy Smith (Funky Junction & Antony Reale Radio Mix) 3:16
5. Candy - The Lollypop Gang (AudioPhreakz Radio Mix) 4:22
6. Looking Good, Feeling Gorgeous - RuPaul (Funky Junction Radio Edit) 3:25
7. Let Me Step Inside - Darrell Martin ft. Paul Cortes (Funky Junction & Antony Reale Radio Mix) 3:17
8. Found A Cure - Plaza People 4:27
9. Send Me An Angel - Michal Nicolas (Georgie’s Dirty Angel Mix) 3:38
10. I Like - Darrell Martin ft. Muriel Fowler (Raul Rincon Radio Mix) 3:02
11. It’s Alright - Darrell Martin ft. Ramona (Funky Junction & Antony Reale Elektro Gryphon Radio Mix) 3:00
12. Do You Like My Body? - The Lollypop Gang (Audiophreakz Vocal Radio Mix) 2:49
13. Ding Dong (Pick Up The Phone B*tch) - Cell Phish (Money and Fun Club Mix) 6:21
14. Lost In Vietnam - Jah Sound (Dark Mix 2) 8:41
15. One Nation - Darrell Martin Vs. Paul Cortes (Groovepusher Mix) 6:42
16. You Got a Whole Life - Papi Vs. Bellakayla (Constantino Pavadano Radio Mix) 2:53

(Thanks to our friends at HeyItsFree.net for the notification and the song list.)

Diets - Which One Works Best?

2009-02-26T13:10:00.000-06:00

Which diet works best: low carb, low fat or high protein? It turns out that the answer whatever diet helps you eat fewer calories.

A study published in the New England Journal of Medicine found that the type of diet does not matter.

After following 811 adults for 2 years, researchers concluded, "Reduced-calorie diets result in clinically meaningful weight loss regardless of which macronutrients they emphasize". The macronutrients included varying levels of protein, carbohydrates and fat.

Some other interesting findings were

Many participants had trouble sticking to their nutrition plan, especially after the first few months
Attending support groups helped weight loss (we like Weight Watchers®)
"Conformity to cultural norms, scientific novelty, and media attention" played a role in the success of a diet.

More Wii Fitness Games

2009-02-16T08:25:00.003-06:00

Our previous post about Wii Fitness Games received quite a bit of attention. Given the success of the Wii Fit, this did not surprise us. But since, there is so much interest, we wanted to do some follow-up.

If you like the Wii Fit, we suggest you pre-order EA Sports Active. We think this could be even better than the Wii Fit. Read this post for more information.

Another game that a reader suggested was We Cheer. This quasi dance game is supposed to provide a great upper body workout. We have not tried it, though.

One reader inquired about riiflex, a dumbell that encloses the Wii remote. The theory is that by adding weight to the remote, you will get a better workout. The problem is that not every excerise or movement should be done with weights, and even adding just 2.5 pounds to the remote could result in undue strain on your muscles or joints.

Certain exercises are great with weights, while others are not. We would avoid the riiflex unless a game is designed specifically to use them.

EA Sports Active - A New Fitness Game for the Wii

2009-02-16T08:10:00.009-06:00

This May, a true fitness game for the Nintendo Wii will be released - EA Sports Active. Judging by the tremendous success that Wii Fit has had, we think this could be a best-seller.

From a fitness perspective, we are really excited to see this game. Rather than make users play games that require physical involvement, EA Sports Active creates custom workouts. The involvement of Best Life in the development on this game has us very optimistic.

You can pre-order now at Amazon.com. The game is scheduled to be released on May 19. Our expectation is that it will sell out quickly.

And for those of you wanting more information, here is a description from EA Sports:
Key Features

-Active Fitness Made Fun & Easy- 20 minute circuits feature variety and familiar activities that target upper body, lower body as well as cardio. Start off with a run, followed by bicep curls and get your heart beating with some cardio boxing. Get fit and have fun in minutes a day!

-Benefit of a Trainer in a Box-Your trainer will be the focal point of the experience guiding you towards your own version of personal achievement. Feedback will be given throughout your workout, keeping you on track to reach your fitness goals.

-30 Day Challenge-The game will track your progress as you embark on a 30 Day Challenge and tailor 20 minute workouts to your level of fitness. Circuits will change as you progress each day, and EA SPORTS Active will track calories, intensity and progress throughout your journey.

-New Way to Play- Slip the Nunchuk into the specially designed leg strap and hold the Wii Remote in your hand to track your movements from both your upper and lower body. A resistance band is also included to increase the intensity of exercises such as bicep curls and shoulder presses.

-Get Fit with Friends and Family-Two players can work out together while having their individual calories and workout scores tracked. Using split screens, you both can complete your own customized workout and do them together.

-Workout Your Way- Circuits can be customized to your interest and fitness level. Choose your duration, intensity level & set your own goals for calories burned and workout score.

-Wii Balance Board Compatibility-Get more out of your EA SPORTS Active workout using a Wii Balance Board with added functionality and physical benefits for many of exercises.

Multivitamins Don't Prevent Cancer or Heart Disease

2009-02-10T13:14:00.002-06:00

A study published in the Archives of Internal Medicine has found that multivitamins have "little or no influence" on lowering the risk of cancer or heart disease. They also do not increase lifespan.

The study followed 162,000 postmenopausal women.

This does not mean that multivitamins are worthless, but it does show their benefits are limited. A healthy, balanced diet remains the best way to properly nourish oneself. But for those who are not eating balanced diets, a multivitamin may be an option.

Rather than rely a sales rep at a nutrition supplement or health food store, speak to your doctor. Many people are deficient in vitamin D and it is not uncommon for women to need an iron supplement as well. Blood tests and a medical exam can reveal deficiencies- a person sitting behind a cash register can't.

And most importantly, eat your vegetables and exercise regularly.

Burn More Calories In Less Time

2009-02-05T14:54:00.002-06:00

Interval training is a great way to get more out of your fitness regime. By adjusting speed or intensity, you can burn more calories in less time.

For an example of an interval workout, check out this good article from Self magazine recently published on Yahoo.

Just understand that you don't want to do interval workouts every day. You are better off switching between hard and easy workouts so your body has a chance to recover.

Free Diet Food

2009-01-29T13:05:00.002-06:00

We've all seen more and more diet versions of snacks, plus a growing number of meal replacement bars. Some taste really good and others, well, let's just say that they should not have been purchased.

But, what if you could try the diet food for free? Would you do it?

If the answer is yes, then you should check out Hey It's Free. This site offers freebies nearly every day and 100-calorie snacks are often among the offers. Not every offer, granted, but frequent enough to warrant visiting.

I've also seen other stuff to go along with a fitness regime, such as free music. And, the site often has coupons for items you probably already go to the grocery stuff. Not to mention various other, non-exercise related items like bags and books.

And yes, the site is completely free.

Colds and Gyms

2009-01-07T21:00:00.003-06:00

Over the weekend, a person came into my yoga class coughing and sneezing. I get colds as well, but I'm smart and kind enough to stay away from the gym when I'm sick.

Though working out can strengthen your immune system. gyms are great places for cold and flu viruses to spread. Sweat, lots of people in a relatively close environment, and bodies weakened from exertion are a germ's dream.

As scary as it is, the reality is that with a little prudence, it's easy to reduce the risk. The old rule of washing your hands and avoiding wiping your face with unclean hands or towels is your best defense. When using equipment, wipe it down both BEFORE and after your workout. Most gyms have wipes or spray bottles and towels. Use them. A small bottle of hand sanitizer in your pocket also can help.

If you need to wipe sweat off, use your sleeve or a towel that you brought in. Make sure the towel is sitting on a piece of wiped down equipment.

If you generally take water or sports drink with you, pour it into a bottle with a nozzle or straw. Open the bottle with your teeth or clean hands. Wet surfaces spread disease much faster than dry surfaces, hence the need for caution.

For Pilates or yoga classes, bring your own mat. They are a great investment if you go to these type of classes regularly. (I personally use a Wai Lana Black Extra Thick Yoga & Pilates Mat)

Finally, if you're sick or feeling a bit under the weather, stay at home. You'll recover faster. Plus, it's simple courtesy to everyone else at the gym.

None of this will guarantee that you won't get sick, but it will help. If you're concerned about flu season, talk to your doctor about a getting a flu shot. A healthy diet and plenty of rest is also good.

Plus, a big bowl of chicken soup sure tastes good on a cold, windy day.

-Charles
Publisher, NetSweat.com