Weight Loss Camps Tips for Fall Harvest

August 28, 2013 By: amiller Post a Comment
Pumpkin Moose

Pumpkin Moose a recipe from our Meal Simple Camp Shane cookbook

September is just around the corner and as the September days come and go the air gets cooler, the leaves begin to change color, and some of our favorite vegetables come into season; Pumpkin and winter squash. These two versatile vegetables, and two favorites of our nutritionists at our weight loss camps, can be used in an array of recipes, ranging from desserts to main dishes. Here are some of the choices you can choose from, how to prepare them for cooking, and how to share them with your family and friends:

Pumpkin is most useful in its canned form and easy to keep on hand in your pantry. Be careful when shopping to avoid canned pumpkin pie filling, which has added sugar and fat. Look for canned pure pumpkin and load up for the off season when even the canned version can become hard to find in stores. Pumpkin puree can be used as a baking substitute for eggs and oil in cake recipes making for a thick and rich texture, added to your morning oatmeal for some extra flavor and fiber, or in a quick and simple soup with chicken broth, canned pure pumpkin, and veggies of your choice.

Winter Squash is great for creating a hearty and colorful meal. Some of the most popular include butternut squash, acorn squash, and spaghetti squash. Butternut and acorn are very similar in taste and preparation but can be identified by their different shapes. Spaghetti squash is unique in its preparation and as the name states, looks like spaghetti on your plate!

When choosing a butternut squash look for ones with longer and thicker stems as most of the “meat” comes from this part and the bottom is where the hollow and seeded part is located. To prep your butternut squash start by peeling the skin from the outside with a potato peeler (be careful when dealing with its awkward shape not to cut yourself). Then cut the squash in half length wise so both the stem and bottom will be cut in half. Next, scoop out the seeds from the center and begin to cube up your butternut. If this is too much work you can find precut and cubed squash in your groceries refrigerated section.  Butternut squash can be roasted up with onions, apples, olive oil, cinnamon, and salt for a side dish, made into a vegetarian chili with black beans and tomatoes, or into muffins for sweet treat.  Acorn squash can be substituted for butternut in many recipes, but is harder to peel and cube. Acorn squashes are good for cutting in half, roasting, and stuffing with foods such as brown rice, beans, and veggies.

Spaghetti squash is a large yellow oval shape and can be found in the produce section with other squash selections. Start by cutting the squash in half length wise (this is sometimes difficult) and remove the seeds and pulp. Then place the squash face down on a baking pan and cook for about 30 to 40 minutes in the oven depending on the size of the squash at 375 degrees. If you don’t have a lot of time or only have access to a microwave no problem. Place the squash in a shallow dish with enough water to cover the bottom and place saran wrap over the dish. Microwave for about 6 to 8 minutes, remove the plastic film and let stand for a minute or two. If the squash is fork tender and starts to stings when you scrap it length wise it’s ready to go! Scoop out the contents from both halves with a fork to get the full spaghetti effect. This squash can be used as a pasta replacement, and can even be served as a sweet dish with a little butter or margarine and cinnamon sugar.

There are so many different uses for pumpkin and squash. Take some of these helpful tips from the nutritionists from our weight loss camps and you will be making delicious dishes everyone will love.

Print Friendly

Test Your Caloric Savvy

January 22, 2013 By: consultant Post a Comment

Just when you think you have it all figured out, a test comes along to slip you up!  How wise are you to how many calories you’re consuming? If you have been keeping a food journal, you will probably do well. Take this quiz to see how smart you are at choosing what foods are best for reducing your waistline. Write down the food you think is higher in calories then find the correct answers below.

  1. McDonalds medium French fries OR McDonalds Quarter Pounder with cheese
  2. Two-egg cheese omelet OR two slices of plain French toast
  3. Medium scoop low-fat vanilla frozen yogurt OR one medium, low-fat blueberry muffin
  4. Half cup of granola cereal OR one regular cereal bar
  5. Slice of cheese pizza OR two mozzarella sticks
  6. One cup of cobb salad OR one cup of Caesar salad
  7. One can of regular soda OR one cup of Minute Maid fruit punch
  8. Peanut butter sandwich OR tuna salad sandwich
  9. One ounce of almonds OR one and a half ounces of raisins
  10. One medium brownie OR one Hershey milk chocolate bar

If you got one or two wrong, you have paid attention to the Shane Nutritionist.  If you missed four or more, plan a trip to a Shane Diet and Fitness Resort to brush up on your nutritional education. Shane will give you a personalized nutrition and physical activity plan, and provide more tips on making healthier choices. Contact Shane at 888-732-9034

______________________________________________________________

Answers:

  1. Quarter Pounder = 520 kcal     French fries = 380 kcal
  2. French toast = 312 kcal     Omelet = 271 kcal
  3. Muffin = 288 kcal       Yogurt = 112 kcal
  4. Cereal = 257 kcal         Cereal bar = 140 kcal
  5. Mozzarella sticks = 302kcal      Pizza = 231 kcal
  6. Caesar = 184 kcal       Cobb = 262 kcal
  7. Soda = 189 kcal      Fruit punch = 90 kcal
  8. Peanut Butter sandwich = 342 kcal      Tuna Salad Sandwich = 267 kcal
  9. Almonds = 172 kcal      Raisins = 129 kcal
  10. Chocolate bar = 210 kcal         Brownie = 129 kcal
Print Friendly

Yoga – A Man’s Workout

January 14, 2013 By: consultant 4 Comments

Hundreds of scientific studies on yoga show that it aids in overcoming sleep problems, sinusitis, stress, high blood pressure, type II diabetes, even schizophrenia. Here are some reasons why men should find out what all the Om is about…

• A study published in The Journal Of Urology found that men with Prostate Cancer who practiced 60 minutes of gentle yoga (stretching, breathing, meditation, guided imagery, and relaxation) for one year had eight times less growth of cancer cells than the men who did not do yoga.

• Men experience a lot of stress in their lives. This stress creates cortisol, which stimulates appetite and over eating. This hormone also helps turn those extra calories into belly fat, which releases disease-causing inflammatory chemicals (more prevalent in men than in women). Yoga reduces the production of Cortisol which in turn, controls abdominal fat.

• The majority of Americans who suffer heart attacks each year are men. New research shows that yoga can reduce many heart attack risk factors like high blood pressure, elevated total and LDL (bad) cholesterol and high triglycerides.

• A study reported in The Journal of Sexual Medicine found that men who practiced yoga for one hour each day for three months improved every dimension of sexual functioning – libido, erections, satisfaction with performance, and sexual confidence.

At Shane Diet and Fitness Resorts we know that it is much safer to learn by taking a class from a certified instructor.  We don’t recommend that you try to learn from a DVD or book.  The Instructor can look at your flexibility and form to guide you and show you how to use different props to protect you making the experience more ease-ful. To find a good class in your community, ask another man first.  If you don’t know any men studying yoga, ask a woman or visit the website of the International Association of Yoga Therapists.

Remember guys, this is not competitive so don’t rush the results. It is about the poses and breathing exercises helping your mind and your body.  Don’t worry about what the person on the mat next to you is doing. Yoga is a good complement to cardio and strength training. Simply doing a yoga routine 15 to 20 minutes a day everyday will give you discipline, balance and overall fitness while reducing stress and increasing mental focus.Time to find out what you have been missing!

 

Print Friendly

Motivation to Reach Your Goals Through 2013

January 7, 2013 By: consultant 1 Comment

For the first time in human history, overeating is now more of a global health threat than hunger.  According to medical journal, The Lancet, more than 3 million deaths in 2010 were attributable to excess body weight, three times the death toll due to malnutrition.

We live in a world of an over-abundant amount of cheap food.  Where gorging at the buffet is a practiced on a regular basis and heart disease and type 2 Diabetes is on the rise among young people. With all of the options out there, why do we make the choices that lead us to illness?  If we just knew how to change our bad habits and move toward healthy lifestyle changes. Shane Diet and Fitness Resorts can help you do just that!  We have lectures and workshops that help you understand how, why and what to do every day to keep you on track. Our counselors help you discover what obstacles are getting in the way of achieving your personal fitness and weight loss goals.

Millions of Americans will try to achieve their New Year’s resolution, pledging to lose weight, spend less money, quit smoking, exercise more…making overnight changes require enormous amounts of self-discipline and support, which can be hard to find. Studies have shown that willpower is a depletable resource. Setting challenging goals can quickly use up your stores of willpower and all your best intentions will fall by the wayside. Here are some tips to staying motivated to creating solid positive changes for 2013.

  • Make tiny goals that can sneak under the radar of you mind. Exercising for five minutes instead of an hour might seem worthless, but you are much less likely to resist it.  Studies show that five minutes here and there throughout the day still adds up. Five minutes today, will lead to 6 minutes tomorrow, to a half hour by the weekend. Motivation is fleeting and the largest barrier to reaching your goals. By taking small steps you will build up your willpower, create new habits and reach success.
  • Search for a deep reason – something compelling – that is the reason for making the changes in your life.  Is it because you want to look good in an outfit or is it a matter of life and death!  Make it long term, like dancing with your child at their wedding, or being able to really play with your grandchildren.
  • Test yourself every week.  Time yourself in a plank on your elbows, or hold a squat hovering above a chair. See if you can increase the time you can hold it every week. How about your balance? Stand on one foot. Too easy? Try to balance on the ball of your foot like a dancer.
  • Drop the “All or Nothing” mentality. You have to discover what is manageable for you. Be honest with yourself and figure out how you can fit movement into your life.  Perform Squats while washing the dishes, raise up on your toes while brushing your teeth, walk the stairs for five minutes during your lunch break, stand while talking on the phone. Don’t overthink it, just find something you can do on a regular basis and don’t get discouraged if you stop – start up again as soon as you can.

Need more help? The Shane Staff is here to provide you with a Success Map to help you reach your diet and fitness goals. We will help get you where you want to go and will give you the tools you need to continue to reach those goals once you leave.

 

Print Friendly

Calories Are Everywhere & Yet We Can’t Track Them

December 11, 2012 By: office Post a Comment

Every day calories are consumed by the billions, and all too often at and between meals. Calorie information appears everywhere with an increasing frequency on food labels, menus, recipes and web sites. But few people understand what that information means and how they work. Especially how they have worked to create a population in which over 64% of adults and a third of children are overweight or obese. The human body does an impressive job making sure that it gets enough calories to meet its needs, but it does not know when the calories are in excess.

The average American spends about 10% of their disposable income on food and with food now being offered in places it never has before; such as, Staples, Bed, Bath & Beyond and book stores, it’s becoming too readily available. Portion sizes, especially in restaurants, are also out of control; for example, bagels are now on average 500 to 600 calories each and sodas are now available in larger sizes such as the 7-Eleven Big Gulp – a 64 ounce drink that is 800 calories. Individuals who check calorie information on nutrition labels often do not note the size of the serving it applies to. For example, a serving of ice cream is only a half cup, and uncooked pasta is merely two ounces.

“Why Calories Count: From Science to Politics” written by two experts Marian Nestle – a professor of nutrition, food studies and public health at NYU and Malden Nesheim – professor emeritus of nutritional sciences at Cornell University, explains what calories are, where they come from, how different sources affect the body and why it is so easy to consume more of them than most people need to achieve and maintain a healthy weight.   As seductive as the current food environment is, with words such as ‘organic’, ‘low-fat’ or ‘heart-healthy’, it’s still easier not to gain excess weight in the first place.

Dr. Nestle and Dr. Nesheim also reviewed the weight-regulating effects of different sources of calories. Evidence was found to support the popular idea that any type of nutrient is responsible for our obesity. “The source of the calories may make a small difference in weight maintenance or loss, but appears to be much less important than the ability to resist pressure to overeat calories in general”, the authors wrote.  Since most people cannot come close to estimating how many calories they consume or expend in a day, a better way to measure intake and output is to regularly check the notches on one belt or numbers on the scale.  “It’s much easier to lose a pound or two than 20 or 30” says Dr. Nestle. Of course, the amount of calories consumed is not the only factor influencing ones weight.  Calories expended count as well. The more active people are, the better able they are to balance out.

At Shane Diet & Fitness Resorts we think that it’s not only important for you to exercise and learn about calorie intake and expenditure, but through our nutrition education classes, you will learn how to calculate your daily calorie intake, create a healthy eating and exercise plan as well as how to cook fresh healthy meals and snacks. Because knowing the why’s and how’s behind things are the keys to a successful weight loss journey.

Print Friendly

Rosie’s Top Tips for After Shane

November 13, 2012 By: office 2 Comments

This is really special guest post for us- Rosie was a guest at the Shane Diet & Fitness New York resort this summer, and has become one of our Success Stories.  She’s been working hard ever since she left to continue to achieve her weight loss goals while attending college and studying to become a fitness trainer- something she never thought possible before this summer.  Rosie shared with us her top ten habits, thoughts and reminders that have helped her continue her weight loss.

  1. Stick to the routine, even if it isn’t strictly the Shane routine, pick times of the day that work for you to eat and exercise and stick to them.
  2. Don’t get hungry, whatever you do avoid going long periods of time without food, it won’t help weight loss and you’ll end up eating something unhealthy.  Also don’t save up all your calories to eat badly, if you’re going to eat badly plan for it but don’t avoid food all day.
  3. Don’t feel guilty, if you want something so badly you can’t think straight… have it, have a small portion, don’t do it all the time, work out a bit more that week but don’t beat yourself up about it. Own your decisions.
  4. Don’t forget where you’re going, or where you came from. If it feels like progress is slow once you get home don’t forget all the progress you’ve already made and don’t let slow progress stop you feeling achievement or set you back. Even slow progress is a step in the right direction and if you can accept it’s not going to happen overnight you’ll do better in the long run.
  5. Fight cravings, recognize that cravings aren’t usually hunger and tackle them, if it’s an appropriate time to eat have a healthy alternative. If not occupy yourself, take up knitting or paint your nails, read a magazine or have a hot drink like green or herbal tea. Do whatever works for you as a distraction.
  6. Reward yourself, every time you have a healthy home cooked meal rather than a take out or don’t buy that chocolate bar on the way home or take a pack lunch to work. Use the money you save to buy yourself a new outfit or a recipe book.
  7. Be goal oriented, without something to aim for its hard to stay on track, whether it’s a weight to lose, a weight to lift or a race to finish achieving goals is a great way to mark progress. And if it doesn’t happen first time round don’t despair, reassess and try again.
  8. Don’t weigh yourself every day, by all means once a week, even make a chart but don’t do it every day you’ll get sucked up in the little numbers and it won’t feel like you’re making progress when you are.
  9. Keep in touch, Shane creates an environment where you live, eat, sleep and work out with the same people, you go through a lot with them, they are your friends, your family and your support network while you’re there. Don’t lose that when you get home, the staff and the programme will be there for you long after you leave but so will everyone else and it’s a great opportunity to make life long friends. Make sure you utilize that.
  10. And most of all, do not, under any circumstances, give up. You might stop losing weight, you might even gain a few pounds, maybe you’re injured, something is going on at home or at school or you just don’t feel like its worth it. But this is your life, you only get one and it’s never too late to make the most of it. Take the opportunity to get healthy, get fit and enjoy your body.

 

Print Friendly

Portion Size

June 21, 2012 By: office 1 Comment

Everywhere we go there is food. Our environment has a tremendous effect on when we eat and what we choose to eat. It is crucial to become aware of your own triggers to eating, other than true hunger, and exploring methods in which to manage them to achieve healthy patterns.

It is equally important to become aware of and control the portion size of meals and snacks. It is helpful to learn what serving sizes are and to select appropriate portion sizes. Eating mindfully incorporates measuring foods (using measuring cups, spoons and a food scale) which trains the eye to learn what healthy serving sizes look like. Most people greatly underestimate the volume of food that they consume. As a matter of fact, reports show that people often eat almost twice as many calories as they think they do.

It is a critical component of weight loss to eat smaller portions of food. Restaurants often serve 2-5 times the recommended portion size and Americans have grown accustomed to what this volume looks like. This “super-sized” portion has become the new norm. By decreasing the size of meals consumed, the stomach will shrink and adapt over time. This smaller amount of food will lead to satiety.

Remember it is one meal at a time. You can do it!

Print Friendly

Obesity and Reducing the Risk of Diabetes

September 21, 2011 By: office 1 Comment

As obesity trends continue to rise, so does the risk of developing Type 2 diabetes, the seventh leading cause of death in the United States. The risk can be greatly reduced by making healthy lifestyle choices, according to a recent article in The Wall Street Journal by Jennifer Corbett Dorren.

Adults, middle-aged and up, can cut their risk of developing Type 2 diabetes by as much as 80 percent by adhering to a combination of five healthy lifestyle habits, according to a new analysis.

The new analysis comes from The National Institutes of Health, which examined the individual factors that can lower the risk of developing diabetes and other diseases – healthy diet, exercise, maintaining a healthy body weight, not smoking, and consuming alcohol moderately.

Link Between Healthy Lifestyle and Diabetes

Healthy lifestyle factors which may decrease the risk of Type 2 diabetes include healthy eating, exercise, maintaining a healthy weight, not smoking, and moderate alcohol consumption.

The analysis shows that keeping just one of these five healthy lifestyle factors can reduce the risk of developing Type 2 diabetes. More than 200,000 people who participated in the study were between ages 50 and 71 when the study began in 1995. At the study’s start, participants had no signs of heart disease, cancer or diabetes.

Study participants filled out detailed questionnaires about what kinds of foods they ate, whether they consumed alcohol, and if they were current or former smokers. Other questions asked how much the participants exercised and their weight and height so that body mass index could be calculated. Study participants were followed for about 11 years. During that time, about 10 percent of men in the study and 8 percent of women developed diabetes.

Researchers grouped participants into lifestyle categories ranging from “best” to “worst.” People in the best category had all five healthy lifestyle factors, while those in the worst had none. For diet, participants received a score of one to five based on fruit and vegetable consumption, the amount of and type of fat they ate and other factors. Those who scored in the top 40 percent were considered to have a healthy diet. Exercising three times a week for at least 20 minutes and being a nonsmoker for at least 10 years were two additional healthy lifestyle factors. Alcohol consumption of no more than one drink a day for women and two for men was considered as another factor, along with weight. People with a body mass index between 18.5 and 24.9 – a body mass considered normal – were counted as being in the lowest-risk category for weight.

According to the researcher in charge of the analysis, Dr. Jared Reis, the average study participant had two out of the five healthy lifestyle factors. Researchers found body mass index to have the strongest association to diabetes risk, when compared with the other factors. When looking at body mass index in isolation, men of normal weight were 70 percent less likely to develop diabetes than overweight or obese men, while normal weight women were 78 percent less likely to develop diabetes.

Researchers also found that men and women whose diet and exercise were both considered in the healthy range were just under 30 percent less likely to develop diabetes. When being a nonsmoker was added to diet and exercise, those people were about one-third less likely to develop the disease.

Men who consumed alcohol moderately, in addition to the previous three factors, were 39 percent less likely to develop diabetes while women had 57 percent lower odds. When body mass index was added to the other healthy lifestyle factors, men were 72 percent less likely to develop diabetes, while women had an 84 percent lower risk.

Despite all of these findings, Dr. Reis added that even overweight people can lower their odds of developing diabetes if they adopt just one other healthy lifestyle habit such as exercising three times a week for at least 20 minutes each day.

These studies reinforce the importance of a healthy lifestyle. At Shane Diet Resorts weight loss camp for adults, healthy diet and physical activity are just two of the healthy lifestyle factors that guests experience daily and will in turn, impact body mass index. Not only will a healthy weight and lifestyle lower the risk for diabetes, but for other health risks as well.

Print Friendly

Weight Loss Tips: Eliminate These Four Empty Calorie Ingredients Today!

April 27, 2011 By: office Post a Comment
Misleading food packaging

Sometimes, food packaging can be misleading claiming to have health benefits when it actually does not.

These days it’s hard to tell what’s healthy and what’s not when you enter a grocery store, especially when you are trying to lose weight and/or maintain a healthy lifestyle.  Many food companies are now trying to market their packages to look healthy, to appeal to a consumer.  They have even come up with some smart wording such as “all-natural,” “fat-free,” “vegan,” and “no trans fats.”  Unfortunately, as a consumer you may think you are doing “good” by buying these foods, but in reality, they can often still be very unhealthy.

Close your eyes.  Think of a food that is the symbol for health.  An apple or a broccoli stalk may have popped into your head.  Consider how they NEVER need any marketing schemes or “healthy” labels on them.  The healthiest diet is that of a whole-foods based diet.  Buy foods that underwent the least amount of processing possible, many of which don’t even qualify for food labels.  These are the foods that should be incorporated into your healthy lifestyle.

Now when you DO buy foods that contain a label, it is important to pay no attention to the front of the package. Your eyes should immediately find their way to the ingredients list.  Yes.  The ingredients list is even MORE important than the nutrition facts.  Why?  The ingredients list cannot be marketed to look healthy.  It is the most straight forward part of the package.

Organic Peanut Butter

Stick to an organic peanut butter with simple ingredients for added health benefits.

Take peanut butter, for example.  If we look at natural peanut butter, flip it over to the ingredients label-which may read: peanuts and salt.- that’s it.  If we take a more processed brand of peanut butter, it may read, peanuts, dextrose, hydrogenated oils (AKA trans fats) and salt.  It is your job to AVOID ingredients that you do not recognize, or ones that you KNOW are not healthy!  Beyond artificial ingredients, HFCS, and trans fats, learn to eliminate these four empty calorie ingredients out of your diet.

1.      Trans fats (hydrogenated oils)- Studies have shown increased trans fat intake leads to high LDL cholesterol and Triglyceride levels.  They also impair arterial dilation, which can cause high blood pressure.

2.      Omega 6 fatty acid rich oils (corn oil, soybean oil, vegetable oil, peanut oil, sunflower oil, cottonseed oil)- Not only do these increase LDL cholesterol and decrease HDL cholesterol, but too much can lead to an increased inflammatory response in your body.

3.      Refined sugars (maltose, dextrose, sucrose, corn syrup, cane sugar)-Refined sugars send an intense insulin response to the body, therefore raising blood sugar quickly, which then tends to drop quickly shortly after.  This blood sugar rollercoaster can make you lethargic and even hungrier in the long run!

4.      Refined flours (“enriched”)-Many flours are made by stripping the natural plant seed and ridding it of any phytochemicals, antioxidants, or fiber it may have once contained.  This processing also makes the body quickly absorb and metabolize flour like it does sugar.

In addition to eliminating these ingredients from your diet, remember to balance your meals.  Utilize the plate method at every meal.  One quarter protein, one quarter starch, and the other half fruit or vegetables.  And remember these rules go for beverages as well!  Eliminate any added sugars you get from sodas or juices.  Make water your beverage of choice and drink it throughout the day!

Shane Diet Resorts, a fitness retreat for adults ages 18 and up, is a firm believer in whole-foods and portion control.  We serve our guests three portion controlled meals daily, as well as two healthy snacks.  Visit us online for more information about our weight loss program for adults and great healthy recipe ideas.

Print Friendly

Running for Weight Loss: Six Injury Prevention Tips for Your Joints

April 20, 2011 By: afeldman 5 Comments

Find a Decent Pair of Running shoes

Running Shoes

Invest in a quality pair of running shoes for the best workout possible for weight loss.

Asics, New Balance and Saucony are the popular running shoe brands. Many marathon runners recommend Asics as the brand of choice.  If you are flat footed or have high arches, keep in mind that you will need special shoes or inserts.  Some factors to consider when choosing shoes include shoe comfort, proper fitting for your foot’s length and width, good protection from the sole, breathability and shoe weight (you don’t want shoes that are really heavy).  Remember, you get what you pay for.  If you drop $20 on a pair of running shoes, they will not last very long and you will find your joints aching frequently.  Shoes that you will be running and jumping around in are one thing to invest in.  Go to a store that specializes in athletic shoes, get fitted and plan on spending $60 to $100.

Stretch

Stretching is the last thing that people want to do during their workout but hard running and exercise will tighten up your joints and muscles leaving you prone to injury.  One way to remedy this is by stretching to avoid tightness.  One of the more important areas to stretch is the IT band, which is an extension of the muscles in the upper outer hip that extends down through the knee.  Much of knee pain in running can be caused by injury to the IT band and can be prevented by stretching and foam rolling.  The lower back and hamstrings (back of the upper leg) also need to be stretched after workouts since these areas are compressed by supporting your body during high impact exercise.  Incorporate a total body stretching routine after workouts and on off days.

Strengthen Muscles Equally

Muscular Imbalance is another leading cause of running injuries.  A muscular imbalance is defined as one muscle being disproportionately stronger or weaker than its counterpart muscle.  Think of the abdominal muscles in your stomach.  If you work them out quite frequently, but avoid doing lower back exercises, then you have a muscular imbalance.  Muscular imbalances exist in muscles that are on opposite sides such as the quadriceps and hamstring located at the front and back of the leg.  When you have a muscle in the front that is weaker than a muscle in the back, the joints in the middle suffer.  Usually a joint is supported by the muscles, but if it is being pulled tighter in one direction, it is under a lot of stress.  A left leg that is stronger than the right leg is also a muscular imbalance leaving one side of the body to overcompensate.  A way to avoid these imbalances is by strength training all body parts equally.

Build up gradually

The big cause of running injuries that is often overlooked is doing too much too soon.  An individual that goes from running five miles in one week to attempting 20 miles in the next is greatly increasing the risk for an overuse injury.  It is recommended that you increase your running distance or time no more than 20% each week.  That means that if a total of 5 miles were completed in week 1, then 6 miles is a good number for week 2.  It is much better to take your time getting to a 20 mile week, rather than rushing to get there and suffering an injury that takes you out of exercise for six to 12 weeks as a result.

Rest and recover

Running for Weight Loss

Be sure to allow yourself to rest and recover when running for weight loss.

After a hard workout, your body needs rest.  When your body is at rest, the recovery process begins, which involves the strengthening of bones, joints and muscles, as well as the refilling of your energy tank.  Giving your body the fuel that it needs through proper nutrition is also a vital part of the recovery process.  When timed correctly, rest and recovery will increase your exercise performance and healthy lifestyle in general.  However, if joints still feel achy after a rest day, skip running by cross training.  Go for a bike ride or a swim giving your knees and ankles longer time to heal from the high joint impact of running.  Low impact exercises like the elliptical are a good way to stimulate your cardiovascular system without putting additional stress on recovering joints.

Warm up first, especially in colder weather

Some people like to roll right out of bed and immediately go outside to run.  The problem with this is that after a night of sleeping, your body slows itself down.  Cold weather will amplify the slowing of your body’s functions.  To work around this, gradually get your body ready for exercise with a 5-15 minute warm up.  Harder running requires a large range of motion from the muscles.  To reach this level of performance, your muscles need to be warm and loose.  Warm up by doing basic movements like leg swings, arm circles and breathing exercises.  The goal is to gradually increase the heart rate and the heat in the body.  I like to do this by starting with a moderate walking pace, gradually increase my speed into a jog and finally move into my running pace.  Remember, your warm-up should be of low intensity in relation to your exercise levels.  If your workout pace is a jog or speed walk, then gradually work up to that.  A warm up should be included with your workout regardless of the time of day, so always give yourself at least a couple of minutes.

If you’re looking for a great way to lose weight while having fun, consider joining an adult weight loss camp like Shane Diet Resorts.  SDR offers a summer weight loss program for adults with proven success for a healthy lifestyle.

Print Friendly

Price Match Guarantee

Check out details for Shane's Price Match Guarantee for our New York & Texas Resorts.

Weight Loss Camp For Kids

Weight Loss Camp For Kids

Testimonials

Shane Diet is not just a weight loss or fitness program, it is a lifestyle...

Sara (New York) 22

See Young Adult Testimonials

Great staff!

The staff was great. Young, professional, motivated and knowledgeable.

Matthew (Massachusetts) 28

See Adult Testimonials