Lose Weight Fast: What to Look for When Looking for a Fitness Center

So you’ve decided to join a fitness center to get the exercise you need for your weight loss programs.  There are basics every and any fitness center should have.

 

Safe equipment and safe instruction

The equipment should be well maintained and stowed properly. Free weights, jump ropes, fitness balls and such, should all be secured and not just lying about.  Instructors should be close at hand to demonstrate and monitor correct usage.  First time users should be guided through the proper use of any equipment.   If there are safety features, safety belts, or required harnesses to use certain equipment, they should work and their usage should be enforced by the staff.  Sloppiness leads to an unsafe workout environment.

 

Cleanliness is a high priority

Locker rooms shouldn’t smell like, well, locker rooms.  The shower area should be disinfected regularly.  Used towels should be in laundry containers or out of sight.  Jacuzzis and swimming pools should be at the proper temperatures and tested on a regular basis.   Equipment should be wiped down after usage.  The staff should encourage clients to use sanitary towelettes to wipe hand rails, bars and seats on equipment after usage. All areas should be properly ventilated, heated and cooled. Neatness counts and shows a respect for the members.

 

Qualified staff

Make sure the staff, trainers and instructors are qualified. Do they make the members feel  comfortable during their work outs?  Does the staff push members beyond their limits by encouraging them to do more sets, lift heavier weights, or go faster than is safe. Do they know the correct methods of using the equipment?  Is the staff paying attention to the members using the equipment or just standing around?  Is the ratio of staff to members appropriate?  The lack of adequate staffing and a lax attitude can lead to accidents.

 

Crowd control

There is nothing worse than getting psyched up for a workout and then having to wait for the crowds ahead to finish.  It’s not good for the member’s outlook and it’s not good for a  body to have to stop and start because equipment isn’t available.  A member shouldn’t have to rush through a set of exercises because there’s a line forming behind them.  If group classes are offered there should be room for each member of the class to move freely without worrying about being kicked in the head. 

 

Child Care

If the center offers child care services is it licensed by the state or city if required?  Is the area monitored by adults?  Does it maintain a satisfactory ratio of adults to children.  Is the area clean? Is it well lighted and have appropriate toys?

 

Safety outside the building

The exterior of the building should be well lighted and so should the parking lot.  Many facilities get the most usage in the early morning, when it can be dark and after work when it’s dark.  If possible the reception area should have clear visibility of the parking lot in case of problems.  The staff should keep an eye on the exterior spaces for signs of loitering and unwelcome visitors.

Lose Weight: Join a Fitness Center

Joining a fitness center can motivate you to stick with your weight loss program.  But  there are so many to choose from, how can you narrow down the field?

 

Determine what your goals are for your fitness program. 

Do you want to lose weight, get in shape for an athletic event, improve your chosen sport or establish a life long fitness routine?  Knowing what you want from a center will help you choose the right center.  Take a few minutes and think about your goals.

 

Friendly or firm — philosophy counts

Do you want a congenial atmosphere where the trainers are your friends and gently motivate you towards a fitter and firmer body?  Or do you need the no nonsense ‘let’s get going’ approach?  Or perhaps you prefer the camaraderie of your peer group pushing you to greater fitness.  The atmosphere of the center will influence your enjoyment of the program and if you enjoy the program you’ll be consistent in your attendance.

 

Visiting the center’s website will give you some insight into the center’s philosophy.  Better yet visit the center itself.  While you’re there take a moment and look at the members and the interaction between the members and the instructors. 

 

Location, location, location

It’s important in real estate and it’s important for your fitness center.  Choose a center that offers what you want and what you need, but also consider its location.  If you have to travel out of your way, the odds are you won’t do it when you need it the most.  Pick a center that is either close to home or close to work.  That way you can work in your work out without spending as much time traveling to it as you spend using it.

 

You gotta have it

If racquet ball is your favorite sport, then your fitness center has got to have racquet ball courts. If your heart is set on circuit training then the right equipment and instructors have got to be available.  If swimming is your preferred method of getting fit, make sure your center has a lap pool.   You might think it doesn’t matter, but in the long run, it will. You will be more likely to make excuses not to go, if the center doesn’t offer what you need.  

 

Amenities

Spa, massage, swimming pool, sauna, and Jacuzzi are all wonderful amenities but will you use them?  And will they be available when you want to use them?  While the appeal of having the day’s tensions and stress massaged away sounds wonderful, will you actually the service? Or would onsite day care be more useful to you?   Most centers have busy time periods before the work day and after work, will the amenities you want to use be too busy?  If your idea of the ideal workout includes a steam and sauna followed by a quick refreshing dip in the pool, make sure your center has them.

 

Show me the money

Memberships fees can range from a few dollars a visit to thousands per year. Make sure the center you choose fits within your budget. 

The South Beach Diet: Is It the Diet For You?

The South Beach Diet is similar to the Atkins Diet in that it has an initial two week phase I period that drastically reduces carbs. The difference between Atkins and South Beach is that there are good carbs and bad carbs. The glycemic index of a food is what counts. The glycemic index is how much a food increases blood sugar compared to the amount that same quantity of white bread would increase blood sugar.

A spike in the blood sugar or glucose, signals the pancreas to make more insulin. The insulin’s job is to get the sugar out of the blood stream into the organs for energy or into storage. The body stores glucose as fat. Keeping the blood sugar from spiking means less insulin is produced which means the sugars are absorbed slowly resulting in a steady level of decreasing sugar levels rather than a rush. Low blood sugar leads to cravings for sugary foods and over eating. And the cycle starts again.

Bad carbs spike the blood sugar. Good carbs don’t. Good carbs are those from foods which contain a lot of fiber, such as whole grains or contain fiber and water such as fruit. The body takes longer to digest the good carbs so they enter the blood stream more slowly.

The longer food takes to digest the better. For example a piece of raw broccoli is better than cooked because your body has to work harder to digest the raw broccoli. The faster carbohydrates are digested, the more quickly they’re turned into sugar – glucose, and the more likely they will be turned to stored fat.

Fiber, protein and fats slow down the digestive system which means the blood sugar rises slowly and falls slowly. The tendency to over eat is diminished and the onset of hunger delayed.

The South Beach Diet limits fats and oils and encourages the consumption of lean cuts of meat and low fat cheeses. Vegetables and fruits are allowed after the initial phase I – two week period. Whole grains can be added back including whole grain bread. White breads, cookies, cakes, rice, potatoes, and sugar are off limits except for special occasions.

The South Beach Diet is a change in eating patterns for life, but other than the forbidden processed foods, white flour, and sugar, the diet is reasonably manageable. It allows a broader selection of foods than the Atkins diet.

Is the Atkins Diet For You?

The Atkins Diet is the grand daddy of the quick weight loss diets.  It’s based on severely limiting carbohydrates.   Carbs are processed by the body to become sugar or glucose.  Glucose is used by the body for energy.  If the carbs consumed for the day aren’t enough, the body transforms the fat it has stored back into glucose for energy.  Carbs also cause the blood sugar to spike which signals the body to produce insulin to remove the sugar from the bloodstream.  This causes the blood sugar to drop which results in a craving for more carbs to raise it back up. That’s the basis of the Atkin’s Diet.  Severely limit carbohydrates in the daily diet and the body has to fall back on its fat storage for energy.

The initial two week kick start program only allows 20 grams of carbs per day. The carbs from fiber are netted – subtracted from the total carb count.  So for example, while ¼ cup of blueberries has a total carb count of 5.1 grams, only 4.1 grams are counted because 1 gram is from fiber. 

 

Protein such as fish, chicken, beef, and pork contains 0 grams.  The diet allows cheese and eggs.  Seafood is tricky, some, like shrimp, have 0 grams  and others like oysters, pack a walloping 12.5 grams per 6 oz.  You can have limited amounts of green vegetables such as spinach, kale, broccoli, asparagus, and cabbage.  Fruit is not allowed.  To give you examples of carb counts, an apple has a net 16 grams of carbs, a slice of wheat bread has 12 carbs.   Alcohol in any form is not allowed during the kickoff stage.  An exercise period of 30 minutes per day is mandatory. 

 

After the initial two weeks, carbs are gradually and slowly added back to the diet, fruits and vegetables first.  Some vegetables like sweet potatoes (19) and corn (14 per 1/3 cup) contain too many carbs to ever become a regular part of the diet.  The maximum level of carbs at this stage should be between 30 to 35. The objective is to continue losing weight but at a lesser rate than the initial two week period.  If the weight loss stops the number of carbs being consumed has to decrease again.

 

The maintenance diet is at a level of carbs where you’ve stopped losing weight and don’t gain weight.  It maxes out at about 40 grams of carbs per day.  A turkey sandwich with mayo and sliced tomatoes is about 30 grams of carbs.  A medium pear has 21 and one cup of 2% milk has 11.

 

Sugar, processed foods, flour and starches, such as potatoes and rice are pretty much off limits forever on the Atkins Diet. Most fruits have to be eaten in moderation if at all and certain vegetables as well.

Walk Off the Weight

Lose weight fast. Exercise combined with a few changes in your diet can melt off the pounds in no time.  But if you think exercise means hours sweating in the gym, think again.  As with any new exercise program check with your doctor before proceeding.

 

Studies have shown that walking at a brisk pace has the same benefits to your heart as jogging, with less stress to your joints.   Walkers are less prone to injuries than joggers.  A brisk pace means that you can talk while you’re walking without gasping for air.  If you can sing a tune you’re going too slow.  You should be able to keep up the pace for 30 to 60 minutes without a lot of stress.  

 

If your goal is to lose a pound a week you have to either increase your exercise to burn up 3500 calories or decrease your food intake by 3500 calories. On a daily basis that means a change of 500 calories.  Walking a mile takes the average person 15 minutes and burns up 100 calories.  So you’d have to walk about five miles a day, or spend an hour and fifteen minutes walking to lose a pound a week. 

 

You don’t need a lot of expensive equipment to start walking.   A good pair of walking shoes is essential, but other than you don’t need much of anything else.  Wear loose clothing of natural fibers so if you sweat, the moisture will be wicked away from your body and evaporate.  Wear sun block and a hat. 

 

You can walk at any time of day (or night for that matter).  Some people prefer the morning because it gives them a boost of energy for the day.  Others prefer at the end of the day so they can unwind. 

 

Start your walking program with a 15 minute walk for a few days in a row.  Then gradually increase the time by five minutes. By the end of two weeks you should be up to 30 to 45 minutes a day.  You’re burning 200 to 350 calories without any changes in your diet.  After six months you’ll have lost from 12 – 20 pounds.  If you want to accelerate the weight loss, walk faster, cover more ground in the same amount of time.

 

If you decrease the amount of food you eat by 200 calories a day you double the weight loss. 200 calories isn’t really that much of a sacrifice.  For example regular salad dressing has about 100 calories per tablespoon; a serving size is two tablespoons, so substituting nonfat salad dressing would save 200 calories.  A 3.5 inch bagel with two tablespoons of cream cheese is about 400 calories.  Eat half of the bagel instead of the whole one, and you’ve saved your 200 calories.  A glass of whole milk is 150 calories, skim milk is 90, if you drink 3 glasses of milk a day you save 180 calories by switching to skim.

 

There you have it:  an easy way to lose weight, increase your fitness level and strengthen your cardiovascular system and all you did was take a walk.