Monday, December 19, 2011

New Workout Plan for the New Year!

As with my new meal plan, this workout plan too will start this week, with a break then when the holidays are over back at it full tilt, I am bound and determined to change my physique this year to the one I have wanted for the last 5 years, this is my year! I JUST KNOW IT!

Full Body with 2 days rest
5/5 Cadence - One set to failure (7reps, 10 for leg press)
3 mins rest between exercises
After failure push one more rep..hold for 5 secs
Target Reps 12, once reached increase weight by 10 or 10% whichever is greater
Increase rest days when hit plateau

Starting/Determining workout weight:

Do 5 reps, cadence 2/2,rest 1 min ,increase by 10lbs do 5 more, repeat until no longer able to do 5 reps. Take 70% of the last set of 5 and that is ur workout weight. Do a 5/5 cadence set with the new weight to failure after a 3 min rest


Day 1:
Leg Press
Leg Curl
Seated Calf raises
Pull Ups (assisted at first)
Abs (non cadence)
20 mins cardio (bike)

Day 2:
Shoulder Press
Bench Press
Bicep Curl
Tricep Extension
20 mins cardio (elliptical)

Rest Days: 45 mins cardio (mix of elliptical, bike, stepper, rope)

New Meal Plan to go with my new workout plan


Below is the new meal plan for the new year..now that my meds are fixed and no longer hindering fat loss, muscle gain and adding weight I can get back to focusing on reshaping my physique.
This is a trial, I suspect I will have to add more food in here...this generally is about 1600 calories, but if I can stick to my workout (next post), I most likely will require more fuel, so this will start this week..with a break at Christmas, then back again full time after the holidays. 


6:30am                 : 4 egg whites          
                               : 1/3 cup oats with cinnamon
                               : 1/2 scoop protein powder
                               : 1 tbsp flax meal
                               : omega 3 supplement
                               : CLA
                               : L-Gluatmine (10g)

9:00am                 : 1 can tuna
                               : 1 cup green veggies

11:30am               : 1 cup V8
(preworkout)        : 1 scoop protein powder
(if weights)           : 1 tbsp flax meal
                               : L glutamine (10g)

12:00                     : 1/2 grapefruit(if cardio only)

1:30pm                 : 1 scoop protein powder
(postworkout)      : 75 grams spinach
                               : 1/2 banana
                               : 1/2 cup coconut water
                               : 2 tbsp flax meal
                               : CLA
                               : Omega 3 supplement
                               : L- Glutamine (30g)
                               : 1/2 cup greek yogurt

4:00pm                 : 1 can tuna/ or chicken
                               : 1 cup green veggies

6:30 pm                : 1 cup veggies
                               : 3 oz lean meat
                               : CLA
                               : Omega 3 supplement

9:00pm                 : 1/2 grapefruit
(precardio)  

9:30pm                 : 1 scoop protein powder
(postworkout)      : 1 tbsp flax meal
                               : 1/2 cup milk
                               : L-Glutamine (30g)

Tuesday, November 8, 2011

VIBRAM FIVE FINGERS!!!!





Got my five fingers for my bday last month, and LOVE THEM!!!!!!!!!!!!!!
Not only are there SUPER comfortable, but have helped my back immensely..I've started to incorporate running again...its as slow start, but so far NO BACK PAIN! 
Did I mention sprinting? Yes, sprinting...running and sprinting on the balls of my feet with these new beauties has been amazing! Feels like I am floating on air! 
Already looking at getting another pair! 
Some interesting info on bare feet technology can be found at:


New Meds..........

As previously posted I briefly discussed my continuous weight gain since April....and discovered that it could very well be the medication I was on for high blood pressure....Last week I managed to convince my doctor to switch me to a different medication..I lost 9 lbs of water in 3 days...I am continuing my 6 day a week gym habit along with a very clean diet....fingers crossed I can change my composition now.....
Have a great day! :D

Motivational...........


Monday, November 7, 2011

Alcohol and Fat...Fat burning! Except from BB.com

Enjoy a glass a wine at dinner, or a few beers after work on Friday, maybe more maybe less....not only has Alcohol been suggested to increase the risk of breast cancer in women but it also prevent us from burning fat......read the link below for some interesting information on alcohol in the body..

Monday, September 12, 2011

~One of the very nicest things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating. ~








BEST Workout EVER! It's a KILLER! Thanks to my trainer!

So my trainer gave me a new workout plan, "reverse pyramid"...
Super set 3 workouts of one body part first set is 6-8 reps of heavy weight, 2nd is 10-12 reps at med weight, and finally 15-20 reps of light weight, repeat! I did this with arms/ chest and legs so far....BRUTAL! LOVE it!
How come I have never done this before??

Wednesday, August 17, 2011

Running Update..

So, I was told I would NEVER run again due to the herniated disc , but being stubborn and a runner for years, I am not ready to give up the dream just yet...I have started again, slow...1km at a time...my first day was great, actually did 2.8km, my fitness level has improved so much that I actually ran a 5:17 km! My fastest yet and I wasn't even pushing it! That was a Monday, tried another 1Km that Friday and by Sunday had slight sciatic pain...disappointing but it's not dead in the water yet! I am getting a pair of 5 Finger Vibrams (hopefully for my bday) and will give it a try with them. I have read several barefoot running articles, including one done by a man who also suffered from a herniated disc and was told he would never run again, now he is running marathons..so there is still hope! 
In the meantime, I dug out my daughters rusted mountain bike and decided to try cycling, 20-40min a day starting this week in addition to my regular gym time...wish me luck!

Wednesday, August 3, 2011

#1 Reason for my plateau - Prescription Meds!

So....I have been trying to cut fat since March of this year...was successful for the first 4 weeks, then struggled. The weight and BF% fluctuated up and down, changed diets, upped my workouts, got obsessive about counting calories, even looked at the blood type diet to include in my fat burning plan...my trainer asked if I was on any meds that cause weight gain. So I looked into it, and it so happens that the blood pressure meds (that I started in late January and which I don't think I should be on.- that is another blog)...list rapid weight gain as a common side effect.
So now that I have a probable cause of my weight issues, I am working on correcting it.......
Stay posted for my results!

Wednesday, July 6, 2011

12 week plateau..

So frustrated......12 weeks no change...not in inches, weight or BF%.....I know I haven't been strict to the diet 100% of the time, but I honestly don't think a cheat meal once a week is going to cause a plateau....after 12 weeks, I am lost....I'm at the gym 3-5 days a week, with weights, and cardio(including one HIIT a week). I eat clean....and rarely drink...I stay above the 1200 net calories, so I am not in starvation....so what is up? 
I have a wedding to stand in come Sept, and need to lose an inch off my saddlebags...and at this rate it just ain't happening.....



Monday, July 4, 2011

For all the ladies...battling loose skin..check out this link.

LOOSE SKIN!


http://keystofitness.blogspot.com/2011/07/loose-skin.html

Sunday, July 3, 2011

Update....

Happy Canada Day Weekend Everyone! 
It was a beautiful weekend here...finally got to some long overdue yard work!


Now to food/diet..
After a week or so on the new plan and trying the Blood Type thing...one observation I made was NO BLOATING! This is the first time on a carb cycling plan that I haven't experience major bloating most of the time, in fact I've had none! My stomach has been noticeably "flatter" this week, have no idea if I have lost or not..As for this result I am not sure if it's the elimination of certain items on the list (Blood Type diet) or the new plan or a combination of both...
I have however had some beer, yes I broke down yesterday while working in the hot sun and had a few beer. Beer in general usually bloats me, can't drink much of it, but Bud Light didn't seem to have this affect....hmmm..could this be because it made with 30% rice as well as hops and barely malt? Maybe, none the less I am not suppose to be drinking...ugggh...another side note, it did not affect my BP..I am so confused! LOL


Back to the weekend.....Enjoy Everyone!
Cheers xo

Tuesday, June 28, 2011

Blood Type Diet

This one's for you Terry K. xoxo


My good friend and life long body builder has been following this diet for years now, I remember when he first started it, seemed like a fad at the time, and I am a born skeptic..who also is learning to research things and keep an open mind at the same time.


I am going to do a trial test of this diet, which actually doesn't interfere with my fat loss plan at all as it so happens, coincidence? Maybe, but I don't believe in coincidences, we will see!


I am going to post the list of foods I should eat and those I should avoid based on my blood type, which is Type A. This info was copied from Dr.Lam's website - http://www.drlam.com/blood_type_diet/blood_a_chart.asp.

Have any of you tried this diet? Do you think it's a valid plan to follow? Anyone had good results? Bad ones? Share your experience with me!



Characteristics of Type A - Best on Vegetarian Diet

CommentsMost BeneficialFood allowedFood not allowed
Meats and PoultryType As should eliminate all meats from their diet.
Chicken, Cornish hens, TurkeyBeef, Pork, Lamb, Veal, Venison, Duck, Goose
Seafood
Carp, Cod, Grouper, Mackerel, Monkfish, Pickerel, Red snapper, Rainbow trout, Salmon, Sardine, Sea trout, Silver perch, Snail, Whitefish, Yellow PerchAll kinds except those listed not allowedAnchovy, Barracuda, Beluga, Bluefish, Bluegill bass, Catfish, Caviar, Clam, Conch, Crab, Crayfish, Eel, Flounder, Frog, Gray sole, Haddock, Hake, Halibut, Herring, Lobster, Lox, Mussels, Octopus, Oysters, Scallop, Shad, Shrimp, Sold, Squid, Striped bass, Tilefish, Turtle
DairyMost dairy products are not digestible for Type As
Yogurt, Mozzarella, Feta, Goat cheese, Goat milk, Kefir, Ricotta, String cheeseAll other cheeses and milk
Fats
Flaxseed oil, Olive oilCanola Oil, Cod liver oilOil of corn, cottonseed, peanut, safflower and sesame
Nuts
Peanuts, Pumpkin SeedsAll kinds except those listed not allowedBrazil nuts, cashews, Pistachios
BeansThese beans can cause a decrease in insulin production for Type As.

Beans - copper, garbanzo, kidney, lima, navy, red, tamarind

Type As thrive on the vegetable proteins found in beans and legumesBeans (Aduke, Azuki, Black, Green, Pinto, Red soy), Lentils and Black-eyed peasAll kinds except those listed not allowed
GrainsType As generally do well on cereals and grains. Select the more concentrated whole grains instead of instant and processed cereals.Amaranth, Buckwheat
Cream of wheat, Familia, Farina, Granola, Grape nuts, Wheat germ, Seven grain, Shredded wheat, Wheat bran, Durum wheat
Bread & NoodlesType As have a wonderful selection and choices in grains and pastasBread (Essene, Ezekiel, Soya flour, Sprouted wheat), Rice cakes, Flour (Oat, Rice, Rye), Soba Noodles, Pasta (Artichoke)All kinds except those listed not allowedEnglish muffins, Bread (High-protein whole wheat, Multi-grain), Matzos, pumpernickel, Wheat bran muffins, Flour (white, whole wheat), Pasta (Semolina, spinach)
VegetablesType As are very sensitive to these vegetables. They have a strong deleterious effect on the Type A digestive tract.

Peppers, olives, Potatoes, Sweet potatoes, Yams, All kinds of cabbage, Tomatoes, Lima beans, Eggplant, Mushroom
These vegetables enhance the immune system of Type AsGarlic, Onions, Broccoli, carrots, collard greens, kale, pumpkin, spinach

Vegetables are vital to the Type A diet, providing minerals, enzymes and Antioxidants. Eat vegetables in as natural a state as possible (raw or steamed) to preserve their full benefitsArtichoke, Chicory, Greens (Dandelion, Swiss Chard), Horseradish, Leek, Romaine, Okra, Parsley, Alfalfa Sprouts, Tempeh, Tofu, TurnipAll kinds except those listed not allowed
FruitsMost fruits are allowed for Type As, although try to emphasize more alkaline fruits can help to balance the grains that are acid forming in Type As muscle tissuesBerries (blackberries, blueberries, boysenberries, cranberries), plums, Prunes, FigsAll kinds except those listed not allowed
High mold counts of these fruits make it hard for Type As to digest

Melons, cantaloupe, honeydew
Type As don't do well on these fruits

Mangoes, papaya, Bananas, Coconuts
These fruits are stomach irritant for Type As, and they also interfere with the absorption of minerals.

Orange, Rhubarb, Tangerines
The digestive enzyme in this fruit is an excellent digestive aid for Type AsPineapples, Cherries, Apricots

These fruits exhibit alkaline tendencies after digestion which has a positive effects on the Type A stomachGrapefruit, Lemon

SpicesThe right combination of spices can be powerful immune-system boosters for Type AsTamari, miso, soysauce, garlic, ginger

Good source of iron, a mineral that is lacking in the Type A DietBlackstrap molasses

Avoid these because the acids tend to cause stomach lining irritation

Vinegar, Pepper (black, cayenne, white), Capers, Plain Gelatin, Wintergreen
CondimentsThese products should be avoided because Type As have low levels of stomach acid

Ketchup, Mayonnaise, Pickles, Relish, Worcestershire sauce
BeveragesThese beverages help to improve the immune systems for Type AsHawthorn, Aloe, Alfalfa, Burdock, Echinacea, Green tea, Red wine (1 glass / day)

These beverages help Type As to increase their stomach-acid secretionsGinger, Slippery elm, Coffee (1 cup / day)

These don't suit the digestive system of Type As, nor do they support the immune system

Beer, Distilled liquor, Seltzer water, Soda, Black Tea



So, I have highlighted many of the foods I typically eat, some of which I don't eat on the fat burning plan, but none the less favourites. As you can see a lot are on the "food allowed" or "most beneficial" lists, but also have some that are on the "food not allowed" list. 
I will try to eliminate two items a week off my "food not allowed" list and see how well I do..if I notice any effects, etc.


Week 1: Will be black tea, alcohol(because of BP and fat loss plan), and potatoes. My fat loss plan has already eliminated banana, mango, coconut, mayo from my "foods not allowed" list, so that helps.


Keep checking on my weekly updates.
Black Tea, can't believe I am giving up my black tea...I have drank this everyday, sometimes several cups for 22 yrs..oh my! 

Monday, June 27, 2011

Alcohol and Blood Pressure...

Seeing as I was suppose to cut out alcohol LAST week in an attempt to cut some fat...I guess this week's revelation isn't such a bad thing....drinking seems to be dropping my BP to intolerable levels..I am still on a very low dosage of meds for HIGH blood pressure, due to a freak spike in BP in early Jan, although the Dr. has no idea what caused/causing it or has no intention of trying to figure it out, he would rather just keep me on the meds forever. I have convinced him to lower my dose, and am currently at the lowest dose possible. I am aware that alcohol can sometimes increase the affects of BP meds, and I suspect this is what is happening here. I hate being on medication, I don't believe in it, in fact most cases for which Dr.'s put ppl on meds I strongly believe can be solved thru diet and exercise. For now...I will eliminate alcohol from my diet completely and hoping get the BP under control and have the added side effect of keeping my diet clean.
Wish me Luck! :D

Friday, June 24, 2011

CELLULITE!!!!!!!!! ..on my arms.......GROSS!

I have always been proud of my arms, they were always the first thing to get lean, the first to show muscle definition and always pretty strong....and since being so close to my goal I thought they were looking pretty damn good these days.....I even went out and purchased 7 halter/tank tops for the summer...it was a mini treat for doing as well as I did over the spring.....THEN...........
Whilst doing my arm workout yesterday I watched my form in the mirror and to my surprise there it was CELLULITE!...on the back of my arms........GROSS! I had no idea it was there, I guess I don't spend enough time posing and flexing in the mirror.........I mean I have ALWAYS had cellulite on my upper back thigh and buttocks, even when fit and lean, it was the last place to hang on, but it was minimal, this triceps area, isn't even minimal...it's horrible....I was HORRIFIED.......however it makes me even more determined to stick to my diet........Hopefully it works this time......finger, toes and cellulite crossed!

Later!
Tara

First week of the new meal plan

It's Day 5 and well, I can't say it was a complete fail, but it wasn't a success either......with three free meals this week thru work, I can tell you they weren't the chicken breast, green veggies and protein powder allowed on my plan, I also had one can of pop and yes ALCOHOL......dummy....no wonder I am stuck at 25% BF!!!
I am beginning to feel defeated.......thought I was stronger than this.......I also missed two workouts this week due to kids doctor appts and work.......NEXT week will be better! I am WILLING it to be so!

Monday, June 20, 2011

New Meal Plan...

So here is the meal plan I am trying for the next 4-8 weeks, depending on results....toughest thing..NO ALCOHOL! Keep in mind I live in a house that brews it's own beer and wine....

Day 1/2/3


1. oatmeal, egg whites and flax seed
2. chicken breast, green veggies, almonds
3. whey protein, flax seed, green veggies
4. chicken breast, green veggies, almonds
5. chicken breast, green veggies, almonds
6. oatmeal, whey protein powder, flax seed


Day 4


1. oatmeal, egg whites, olive oil
2. oatmeal, whey protein powder, flax seed
3. chicken breast, green veggies, almonds
4. oatmeal, whey protein powder, flax seed
5. chicken breast, green veggies, almonds
6. oatmeal, whey protein powder, flax seed


Day 5


start day one all over again.

It's Monday and I am starting all over again...yes again..

So here it goes, yet another day 1....
With the last 4-6 weeks with no change, I am determined to change it up to see what works for me....needless to say..this past weekend was probably a good indicator that it was time to get serious again, with back to back hubby's bday and a bachlorette party....I will admit I had too much yummy food and too many coolers...so here we go again. 

I am still wanting to reduce my BF% by 7%...doesn't sound like much,  but it so is..and it's going to be damn hard, especially with summer here...with BBQ's, beer, and going away parties to come...how will I ever make it through?


I do wish I had someone else to do this with, someone else to be accountable to other than myself, someone to compete against, but I cannot for the life of me convince anyone else to get on board...why is that? HAHA


One thing I can look forward to is my first personal training course starting this weekend, the first of 3 master trainer courses I plan to take, at the end of my fitness/nutrition training journey I am required to have someone to use as a guinea pig, so maybe, just maybe this might give me the competitiveness I am searching for?


Logging off for now...hope everyone had a wonderful father's day weekend!

Live clean!

Sunday, June 19, 2011

Happy Father's Day!

#1
Happy Father's Day to an amazing husband and devoted Dad....you are the best and we are ALL grateful you are apart of our lives....we love you xox

Saturday, June 11, 2011

5 Perfect Protein-Packed Gym Snacks- Excerpt from Men's Health Magazine

The muscle-building ideal is 20 grams of protein, half before and half after your workout. Bring these convenient snacks to the gym to fuel growth.



1) Chicken or Tuna (3oz)
14-22 grams protein
66-100 calories


Wrap one of these standbys in a piece of bread. Four slices of chicken or turkey provide 14 grams of protein, while half a can of tuna has nearly 22 grams.

2) Eggs (3)

19 grams protein
232 calories

They're still incredible after all these years. Hard-boiled eggs are most convenient, but it's also easy to scramble a few in the a.m. and scoop them into a microwavable container. Don't sweat the fat: It's healthy and filling.

3) Chocolate Milk (2%) 16 oz.
About 17 grams protein
333 calories

Refresh and rebuild at the same time. A study in the Journal of the American College of Nutrition shows that chocolate milk may be the ideal post workout beverage for building muscle.

4) Whey Powder (30g)
24 grams protein
110 calories

This milk-derived product continues to rule the gym. Mix it with milk instead of water if you want a bit more protein. Try Nitrean; it has whey isolate for quick absorption, and casein, which is digested slowly.

5) Greek Yogurt (5.3 oz Container)


15 grams protein
80 calories

Greek-style yogurt is a lifter's dream: It's easy to carry and packed with protein. Skip yogurts with fruit and sugar; to add flavour, drop in a few berries or nuts.

Fibre - The facts - Excerpt from Men's Health Magazine

All Fiber is Created Equal


FALSE: There are two basic types of fiber, with different functions. Insoluble fiber is found in wheat bran, nuts, and many vegetables. Its structure is thick and rough, and it won't dissolve in water, so it zips through your digestive tract and increases stool bulk. Soluble fiber is found in oats, beans, barley, and some fruits. It 

dissolves in water- to form a gel-like material in your digestive tract. This allows it to slow the absorption of sugar into your bloodstream. What's more, soluble fiber, when eaten regularly, has been shown to slightly lower LDL cholesterol levels

Article on Calories(excerpt from Men's health)...The Truth About Calories


You can't go anywhere without being confronted by calories. Restaurants now print calorie counts on menus. You go to the supermarket and there they are, stamped on every box and bottle. You hop on the treadmill and watch your "calories burned" click upward.
But just what are calories? The more calories we take in, the more flab we add—and if we cut back on them, then flab starts to recede too, right? After all, at face value, calories seem to be the factor by which all foods should be judged. But if that were true, 500 calories of parsnips would equal 500 calories of Double Stuf Oreos.
Not quite. There's nothing simple about calories. Learn the distinctions and lose the lard.
Myth #1: Calories Fuel Our Bodies
Actually, they don't
A calorie is simply a unit of measurement for heat; in the early 19th century, it was used to explain the theory of heat conservation and steam engines. The term entered the food world around 1890, when the USDA appropriated it for a report onnutrition. Specifically, a calorie was defined as the unit of heat required to raise 1 gram of water 1 degree Celsius.
To apply this concept to foods like sandwiches, scientists used to set food on fire (really!) and then gauge how well the flaming sample warmed a water bath. The warmer the water, the more calories the food contained. (Today, a food's calorie count is estimated from its carbohydrate, protein, and fat content.) In the calorie's leap to nutrition, its definition evolved. The calorie we now see cited on nutrition labels is the amount of heat required to raise 1 kilogram of water by 1 degree Celsius.
Here's the problem: Your body isn't a steam engine. Instead of heat, it runs on chemical energy, fueled by the oxidation of carbohydrates, fat, and protein that occurs in your cells' mitochondria. "You could say mitochondria are like small power plants," says Maciej Buchowski, Ph.D., a research professor of medicine at Vanderbilt University medical center. "Instead of one central plant, you have several billion, so it's more efficient."
Your move:
Track carbohydrates, fats, and protein—not just calories—when you're evaluating foods.
Myth #2: All Calories Are Created Equal
Not exactly
Our fuel comes from three sources: protein, carbohydrates, and fat. "They're handled by the body differently," says Alan Aragon, M.S., a Men's Health nutrition advisor. So that old "calories in, calories out" formula can be misleading, he says. "Carbohydrates, protein, and fat have different effects on the equation."
Example: For every 100 carbohydrate calories you consume, your body expends 5 to 10 in digestion. With fats, you expend slightly less (although thin people seem to break down more fat than heavy people do). The calorie-burn champion is protein: For every 100 protein calories you consume, your body needs 20 to 30 for digestion, Buchowski says. Carbohydrates and fat give up their calories easily: They're built to supply quick energy. In effect, carbs and fat yield more usable energy than protein does.
Your move:
If you want to lose weight, make protein a priority at every meal. Adding them to snacks—especially before you exercise—can help too.

Myth #3: A Calorie Ingested is a Calorie Digested
It's not that simple
Just because the food is swallowed doesn't mean it will be digested. It passes through your stomach and then reaches your small intestine, which slurps up all the nutrients it can through its spongy walls. But 5 to 10 percent of calories slide through unabsorbed. Fat digestion is relatively efficient—fat easily enters your intestinal walls. As for protein, animal sources are more digestible than plant sources, so a top sirloin's protein will be better absorbed than tofu's.
Different carbs are processed at different rates, too: Glucose and starch are rapidly absorbed, while fiber dawdles in the digestive tract. In fact, the insoluble fiber in some complex carbs, such as that in vegetables and whole grains, tends to block the absorption of other calories. "With a very high-fiber diet, say 60 grams a day, you might lose as much as 20 percent of the calories you consume," says Wanda Howell, Ph.D., a professor of nutritional sciences at the University of Arizona.
So a useful measure of calories is difficult. A lab technician might find that a piece of rock candy and a piece of broccoli have the same number of calories. But in action, the broccoli's fiber ensures that the vegetable contributes less energy. A study in theJournal of Nutrition found that a high-fiber diet leaves roughly twice as many calories undigested as a low-fiber diet does. And fewer calories means less flab.
Your move:
Aim to consume at least 35 to 40 grams of fiber every day. That being said, not all fiber is created equal.
Myth #4: Exercise Burns Most of Our Calories
Not even close
Even the most fanatical fitness nuts burn no more than 30 percent of their daily calories at the gym. Most of your calories burn at a constant simmer, fueling the automated processes that keep you alive—that is, your basal metabolism, says Warren Willey, D.O., author of Better Than Steroids. If you want to burn fuel, hit the gas in your everyday activities.
"Some 60 to 70 percent of our total caloric expenditure goes toward normal bodily functions," says Howell. This includes replacing old tissue, transporting oxygen, mending minor shaving wounds, and so on. For men, these processes require about 11 calories per pound of body weight a day, so a 200-pound man will incinerate 2,200 calories a day—even if he sat in front of the TV all day.
And then there are the calories you lose to N.E.A.T., or nonexercise activity thermo-genesis. N.E.A.T. consists of the countless daily motions you make outside the gym—the calories you burn while making breakfast, playing Nerf football in the office, or chasing the bus. Brandon Alderman, Ph.D., director of the exercisepsychophysiology lab at Rutgers University, says emerging evidence suggests that "a conscious effort to spend more time on your feet might net a greater calorie burn than 30 minutes of daily exercise."

Your move:
Take frequent breaks from your desk (and couch) to move your body and burn bonus calories.
Myth #5: Low-Calories Foods Help You Lose Weight
Not always
Processed low-calorie foods can be weak allies in the weight-loss war. Take sugar-free foods. Omitting sugar is perhaps the easiest way to cut calories. But food manufacturers generally replace those sugars with calorie-free sweeteners, such as sucralose or aspartame. And artificial sweeteners can backfire. One University of Texas study found that consuming as few as three diet sodas a week increases a person's risk of obesity by more than 40 percent. And in a 2008 Purdue study, rats that ate artificially sweetened yogurt took in more calories at subsequent meals, resulting in more flab. The theory is that the promise of sugar—without the caloric payoff—may actually lead to overeating.
"Too many people are counting calories instead of focusing on the content of food," says Alderman. "This just misses the boat."
Your move:
Avoid artificial sweeteners and load up your plate with the bona fide low-calorie saviors: fruits and vegetables.