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Understanding Carbohydrates |
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Written by David Payne
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There is a lot of confusing information out there about carbohydrates. Are they good for you? Should you avoid carbs? How much carbs is enough?
Carbohydrates are separated in two categories, simple or complex. You get simple carbohydrates from fruits, milk products and table sugar. Complex carbohydrates include whole grain breads and cereals, starchy vegetables and legumes. Complex carbohydrates and some simple carbohydrates provide fiber. Fiber is a key element in digestion and overall health.
Most studies agree that carbohydrates should account for 50-65% of your daily caloric intake. The mistake many Americans make is to consume a disproportionate amount of their carbs as simple carbohydrates (refined or simple sugar). Potato chips, candy, table sugar and fast food are all high in simple carbs. You can reverse this trend by replacing simple carbs with complex carbs. Replace candy, soda and processed foods with fresh fruit, vegetables and whole grains.
Enjoy the things you like but exercise moderation with the sweets. Earn your treats by hitting the gym or taking a brisk walk during your lunch break...dp
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Starting a Cardio Program |
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Written by David Payne
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Today's topic is STARTING A CARDIO PROGRAM. So you have decided to start getting some exercise. Well, regardless if you are joining a fancy gym, working out in your basement or braving the elements, the fundamentals remain the same:
- Always warm up for 5-10 minutes at a low intensity
- Build speed and endurance slowly to avoid injuries
- Familiarize yourself with the route or equipment prior to starting
- Listen to our heart. Your heart rate is the true measure of intensity
If your goal is to shed some weight you should make some lifestyle and nutrition changes to go with your cardio work. Studies show that exercise alone has a less than 10% success rate but combined with diet and lifestyle changes the success rate skyrockets to over 90%.
For a better understanding of the importance of lifestyle and nutrition check out my headings "Lifestyle" and "Nutrition"...dp. |
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Written by David Payne
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Since today is Friday, I think an appropriate subject is MODERATION. One of the keys to NoPayneFitness is moderation. I understand that people are not perfect and that it takes time to change bad habits and adopt good ones. That is why I focus on MODERATION not deprivation. As you transition to a healthier lifestyle, you will not be expected to give up the things that you like. I just want you to moderate. I looovvee my chocolate chip cookies (my secret homemade recipe of course). But I always pay for my cookies up front by earning them on the treadmill or cycle. As with most lifestyle and fitness virtues, MODERATION also applies in other areas of your life. Going into this weekend, remember to use MODERATION at the restaurant, company party and kitchen table...dp |
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