EXERSIZES
Squats:
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1. Stand up straight with your feet shoulder width apart and your hands at your hips.
2. With butt and thigh muscles slightly tightened, bend your knees and lower your body about a foot to two feet downward.
3. Keeping muscles tight, lift your body back to starting position.
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Hamstring Curl:
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1. Lay on the floor, supporting your body by resting your arms and knees on the ground.
2. Keeping your knee bent, raise it off of the ground until you reach about shoulder height.
3. Slowly lower your knee to the ground (don't let it touch). When desired number of reps is achieved, repeat for other leg.
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Lunges:
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1. Stand straight with your feet slightly apart. With your left leg, take a step forward.
2. Bring your right leg down with your knee almost touching the ground.
3. Return to starting position. Repeat on other side after desired number of reps is achieved.
Tip: For added resistance, hold a dumbbell in each hand.
**
Reverse Crunch:
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1. Lay on the floor with your arms supporting your neck. Keeping your legs together, bring your knees up so your legs form a 90 angle.
2. In a slow movement, bring your knees in towards your chest.
3. Move your knees away from your chest, bringing them down a little past the starting position.
**
Bicycle Crunch:
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1. Lie on your back placing your hands behind your head for support. Lift your legs in the air so that your legs form a 90° angle.
2. Move your legs in a bicycle motion. When your left knee is closer to your body, reach your right elbow to it. When your right knee gets closer to your body, bring your left eblow to it.
**
1. Door knob squats
Targets: butt, quads, hamstrings
Set a timer to 100 seconds. Stand facing the narrow edge of an open door with your legs hip distance apart and a footstool directly behind you. Holding your arms straight, grip one doorknob in each hand. To a slow count of 10, lower your body until it touches the stool (but do not sit down!). Pause, then raise yourself to a standing position to another slow count of 10. Repeat until the time is up.
2. Side-lying Leg Lifts
Targets: butt, outer thighs
Set a timer to 100 seconds. Lie on your right side with your legs straight and your head propped up in your right hand. Bend your right leg at the knee and place your left hand on the floor in front of you for support. To a slow count of 10, left your leg 80 degrees off the floor. Pause and squeeze your hip and butt muscles before lowering to another slow count of 10. Repeat until the time is up then switch sides for another 100 seconds.
3. Single-Leg Curls
Targets: hamstrings, calves
Set a timer to 100 seconds secure a one pound weight on one ankle, then stand with your feet together. Keep your arms straight and lean forward placing both hands on a footstool 12 inches in front of you. To a slow count of 10, bend your weighted leg, raising your ankle to your butt. Pause, squeeze your hamstring and lower your leg. Repeat until the time is up then switch sides.
4. Heel Raises
Target: calves
Set a timer to 100 seconds. Set facing a wall, with your feet parallel and hip distance apart. Place a rolled-up towel under the balls of your feel, then lock your arms and place the palms of your hands on the wall for support. To a slow count of 100. Raise your heels off the floor so you are standing on your toes on the towel. Pause and squeeze the muscles in your calves, then lower to another slow count of 10. Repeat until the time is up
**
Workout 1: Do one set of 15 reps of the first move, followed immediately by 15 reps of the second (unless otherwise noted), until you've done three sets of each. Then move on to the next pair. Try not to rest between sets.
Pair 1 : Push-up with leg raise • Squat with raise
Pair 2 : Sumo extension • One-leg flye
Pair 3 : Fly on the wall • Bicycle
Pushup works chest, arms, abs, butt
Place hands shoulder-width apart on a bench or stair, feet hip-width apart.
(a) Keeping abs tight and body aligned from head to heels, raise right leg a few inches off floor and about 12 inches out to the side. (Beginners, keep both feet on floor.) (b) Lower body until elbows are bent 90 degrees, then push up. Do all reps with leg up, then switch legs for next set.
Squat with Raise works butt, legs, shoulders
Stand with feet 3 inches apart, holding dumbbells with hands at sides, palms facing behind you. (a) Keeping back straight and chest high, squat (as if you were sitting in a chair) until knees are bent 90 degrees. (b) At the same time, raise arms in front to shoulder height. Lower arms as you straighten up.
Sumo works butt, legs, inner thighs, triceps
Stand with feet wide, toes pointed out, a dumbbell in each hand. (a) Extend arms overhead, weights together. Keeping abs tight, squat so knees are aligned over ankles. (b) As you squat, bend elbows to lower weights behind head, keeping upper arms close to ears. Raise weights as you stand up.
One Leg Flye works chest, shoulders, legs, butt, abs
Lie faceup with upper back and head on a bench or ottoman, knees bent 90 degrees and hips up, so torso is parallel to floor. (a) Hold dumbbells over chest, arms straight, palms facing in. (b) Straighten left leg so it's parallel to floor (beginners, keep both feet on floor). With leg raised, lower arms out to sides to shoulder level. Return arms to start; switch legs for next set.
Fly on Wall works legs, butt, shoulders
Stand with back to a wall, feet shoulder-width apart, holding dumbbells at sides, palms facing in. (a) Leaning against wall, squat until thighs are parallel to floor. (b) Raise arms out to sides to shoulder height. Lower arms, holding squat for entire set.
Bicycle works abs Lie faceup with legs on floor, hands resting lightly under head. Raise legs several inches and bring right knee toward chest (left leg stays straight). (a) At the same time and keeping elbows wide, twist torso to bring left elbow to meet right knee. (b) Switch arms and legs to complete one rep.
Workout 2: Same as above, but pair the following moves:
Pair 1 : Pelvic thrust • Three-way row
Pair 2 : Backward lunge and curl • Superman (Do four reps per set.)
Pair 3 : Skyscraper step-up • Resisted reach
Pelvic Thrust works hamstrings, butt
(a) Lie faceup with left heel on a bench or step, knee slightly bent, and right leg straight up (beginners, keep both heels on step). (b) With arms at sides, press heel into bench and squeeze butt to lift hips as high as possible; lower until hips are an inch from floor. Do all reps, then switch legs to complete one set.
Three-way Row works back, shoulders, biceps.
Stand with feet hip-width apart, knees slightly bent, a dumbbell in each hand. (a) Bend over until back is nearly parallel to floor and extend arms down, palms facing behind you. Do five reps of each of these row variations: (b) First, leading with elbows, bring weights up toward shoulders; lower weights toward floor. Next, turn palms so they face each other and bring weights to rib cage. Finally, turn palms forward and pull weights toward waist.
Superman works back, abs, butt
Lie facedown, arms extended in front of you, palms down. (a) Lift arms and legs several inches off floor. Hold for one count; lower. Repeat four times, then roll onto back and raise legs 6 inches. (b) Lift shoulder blades and reach toward feet. Hold for 10 counts to complete one rep.
Skyscraper works legs, butt, shoulders
(a) Stand with feet hip-width apart, facing a bench or high step, holding dumbbells at ear level, palms forward. (b) Step right foot up, then left, onto platform as you extend arms overhead. Slowly step down with right leg, then left, as you lower dumbbells to start position. Repeat, leading with left foot, to complete one rep.
Resisted Reach works abs, back
(a) Lie faceup with legs reaching toward ceiling, arms extended behind head an inch off floor, a dumbbell in each hand, palms up. (b) Draw abs in as you lift shoulder blades off floor and reach toward feet. Lift hips as you reach. Return to start.
Workout 3: Same as above, but pair the following moves:
Pair 1 : Push-up with leg raise • Backward crossover lunge and curl
Pair 2 : Three-way row • Sumo extension
Pair 3 : Squat with raise • Bicycle
CROSSOVER LUNGE AND CURL works legs, butt, biceps
(a) Stand with feet hip-width apart, holding dumbbells at sides, palms forward. Keep left foot stationary as you step right foot back and slightly to left (beginners may prefer to step directly back). Bend both knees and lower until left thigh is almost parallel to floor. (b) At the same time, curl dumbbells to shoulders, keeping elbows down. Lower weights as you step back to start. Do all reps, then switch legs to complete one set.
SUMO works butt, legs, inner thighs, triceps
Stand with feet wide, toes pointed out, a dumbbell in each hand. (a) Extend arms overhead, weights together. Keeping abs tight, squat so knees are aligned over ankles. (b) As you squat, bend elbows to lower weights behind head, keeping upper arms close to ears. Raise weights as you stand up.
TIPS
Portion Control:
Have you noticed that the size of muffins, candy bars, and soft drinks has grown over the years? How about portions of restaurant foods like pasta dishes, steaks, and french fries? As portion sizes grow, people tend to eat more-often more than they need to stay healthy.
Larger food portions have more calories. Eating more calories than you need may lead to weight gain. Too much weight gain can put you at risk for weight-related diseases like type 2 diabetes, heart disease, and some cancers.
Managing your weight calls for more than just choosing a healthful variety of foods like vegetables, fruits, grains (especially whole grains), beans, and low-fat meat, poultry, and dairy products. It also calls for looking at how much and how often you eat. This brochure shows you how to use serving sizes to help you eat just enough for you.
The Difference Between a Portion and a Serving
A "portion" is how much food you choose to eat, whether in a restaurant, from a package, or in your own kitchen. A "serving" is a standard amount set by the U.S. Government, or sometimes by others for recipes, cookbooks, or diet plans. There are two commonly used standards for serving sizes:
The United States Department of Agriculture (USDA) Food Guide Pyramid is a healthy eating plan for people ages 2 and over. It shows the recommended number of servings to eat from each of five food groups every day to meet your nutrition needs, and it defines serving sizes. (For more information, see The Food Guide Pyramid under Additional Reading.)
The Food and Drug Administration (FDA) Nutrition Facts Label is printed on most packaged foods. It tells you how many calories and how much fat, carbohydrate, sodium, and other nutrients are in one serving of the food. The serving size is based on the amount of food people say they usually eat in one sitting. This size is often different than the serving sizes in the Food Guide Pyramid.
Knowing your Portion Sizes
The portion size that you are used to eating may be equal to two or three standard servings. Take a look at this Nutrition Facts label for cookies. The serving size is two cookies, but if you eat four cookies, you are eating two servings-and double the calories, fat, and other nutrients in a standard serving.
To see how many servings a package contains, check the "servings per container" listed on the Nutrition Facts label. You may be surprised to find that small containers often have more than one serving inside.
For foods that don't have a Nutrition Facts label, such as ground beef, use a kitchen scale to measure the food in ounces (according to the Food Guide Pyramid, one serving of meat, chicken, turkey, or fish is 2 to 3 ounces).
Learning to recognize standard serving sizes can help you judge how much you are eating. When cooking for yourself, use measuring cups and spoons to measure your usual food portions and compare them to standard serving sizes from Nutrition Facts labels for a week or so. Put the measured food on a plate before you start eating. This will help you see what one standard serving of a food looks like compared to how much you normally eat.
Another way to keep track of your portions is to use a food diary. Writing down when, what, how much, where, and why you eat can help you be aware of the amount of food you are eating and the times you tend to eat too much.
After reading the food diary, you can see that this person chose sensible portion sizes for breakfast and lunch-she ate to satisfy her hunger. She had a large chocolate bar in the afternoon for emotional reasons-boredom, not in response to hunger. If you tend to eat when you are not hungry, try doing something else, like taking a break to walk around the block or call a friend, instead of eating.
By 8 p.m., this person was very hungry and ate large portions of higher-fat, higher-calorie foods. If she had made an early evening snack of fruit or pretzels, she might have been less hungry at 8 p.m. and eaten less. She also may have eaten more than she needed because she was at a social event, and was not paying attention to how much she was eating. Through your diary, you can become aware of the times and reasons you eat too much, and try to make different choices in the future.
Controlling Portions at Home
You do not need to measure and count everything you eat for the rest of your life-just long enough to recognize standard serving sizes. Try these other ideas to help you control portions at home:
Take a standard serving out of the package and eat it off a plate instead of eating straight out of a large box or bag.
Avoid eating in front of the TV or while busy with other activities. Pay attention to what you are eating and fully enjoy the smell and taste of your foods.
Eat slowly so your brain can get the message that your stomach is full.
Take seconds of vegetables or salads instead of higher-fat, higher-calorie parts of a meal such as meats or desserts.
When cooking in large batches, freeze food that you will not serve right away. This way, you won't be tempted to finish eating the whole batch before the food goes bad. And you'll have ready-made food for another day. Freeze in single-meal-sized containers.
Try to eat three sensible meals at regular times throughout the day. Skipping meals may lead you to eat larger portions of high-calorie, high-fat foods at your next meal or snack. Eat breakfast every day.
Keep snacking to a minimum. Eating many snacks throughout the day may lead to weight gain.
When you do have a treat like chips, cookies, or ice cream, eat only one serving, eat it slowly, and enjoy it!
Controlling Portions while Eating Out
Research shows that the more often a person eats out, the more body fat he or she has. Try to prepare more meals at home. Eat out and get take-out foods less often. When you do eat away from home, try these tips to help you control portions:
Share your meal, order a half-portion, or order an appetizer as a main meal.
Take half or more of your meal home. You can even ask for your half-meal to be boxed up before you begin eating so you will not be tempted to eat more than you need.
Stop eating when you begin to feel full. Focus on enjoying the setting and your friends or family for the rest of the meal.
Avoid large beverages, such as "supersize" soft drinks. They have a large number of calories. Order the small size, choose a calorie-free beverage, or drink water with a slice of lemon.
When traveling, bring along nutritious foods that will not spoil such as fresh fruit, small cans of fruit, peanut butter and jelly (spread both thin) sandwiches, whole grain crackers, carrot sticks, air-popped popcorn, and bottled water.
If you stop at a fast food restaurant, choose one that serves salads, or order the small burger with lettuce and tomato. Have water or nonfat milk with your meal instead of a soft drink. If you want french fries, order the small size.
Remember...
The amount of calories you eat affects your weight and health. In addition to selecting a healthful variety of foods, look at the size of the portions you eat. Choosing nutritious foods and keeping portion sizes sensible may help you reach and stay at a healthy weight.
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CALORIE LIST
Meats:
3oz Halibut, 160 calories
Prime Rib, 283 calories per 3 oz.
6oz Lean Chicken--99 calories.
10oz raw T-Bone steak--420 calories.
Sirloin Steak, 3oz Lean--170
Porterhouse steak, 3oz, 200 calories
T-bone (9oz) 370 calories
Fillet Steak, 4oz 160 calories
Pork Chop (each)--138 calories
Lamb Ribs--277 calories.
Atlantic Raw Salmon, 3.5 oz. 140 calories
73% Ground Beef, 4 oz. 350 calories
85% Fat Free Ground Beef, 250 calories
Raw Frozen Patties, 318 calories each
80 percent Lean Beef, 300 calories 4oz
Yogurt:
TCBY, Kids size 96% Fat Free--110 calories
Kids size, nonfat, 90 calories
Kids size, no sugar added + nonfat, 70 calories.
Fast Food:
Auntie Anne's pretzle, no butter. 350 calories
Panda Express, Black Pepper Chicken, 180 calories 5.5 oz
Mixed Veggies, Panda Expres, 70 calories
Veggie chow mein, 8oz 330 calories Panda Express
Baja Fresh Original Style Chicken Taco, 180 calories each
Artisan Bakery, 80 calories per lower carb slice of Golden Original bread.
Sourdough Bread, 120 calories per slice
Artisan Bakery, 210 calories Clam Chowder
Deluxe thin crust hawaiian pizza, 160 cals. Panago Pizza
Sbarros' pizza, 460 calories per slice
Veggies:
Artichoke, 560 per whole large
Asparagus, 4 spears, 13 calories
1 cup Broccoli flourettes, 19 calories
Corn, 1 cob, boiled, fresh, 83 calories
1 medium onion, 50 calories
1 baked potato, 100 calories w/o condiments
Fruits:
Avacado, 288 per whole fruit.
Small Banana, 90 calories
medium banana, 105 calories
large banana, 121 calories
Blackberries, 1 cup, 61 calories
Blueberries, 38 calories (50 calories)
1/2 cantaloupe melon, 92 calories
Cherries, 4 calories each
1 cup cranberries, 43 calories
Figs, 38 calories each
40 calories per 1/2 grapefruit
4 calories per grape
1/2 Honeydew melon, 180 calories
1 kiwi fruit, 48 calories
60 calories per nectarine
61 calories per Orange
40 calories per medium peach
80 calories per small paer
75 calories per cup of Pineapple
10 calories per 10 Rasberries
4 calories per Strawberry
85 calories per 1/16 Watermelon
Other:
1 serving Fat free cottage cheese, 80 calories
1 serving REG cottage cheese, 120 calories
Trader Joes Brie, 100 calories
130 calories per cup 2% milk
Cheerios, 110 calories per cup
60 per two tablespoon Sour Cream
190 calories per 2oz (2/3c) Fettucini
210 calories per 2 oz Angel Hair
190 calories per 2 oz Penne
1/2 cup Brown Minute Rice, 160 calories 2/3c prepared
1/3 c. Yellow Rice 190 calories
110 calories per Crescent Roll (pillsbury)
Alfredo Sauce, 110 calories per 1/4c.
Sugar (all) 15 calories per teaspoon
More coming, I need to switch computers.
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