Avoid these five common weight loss mistakes

Written by Hristo Hristov


Continued from page 1

Remember these two rules:

  • Report only extra activities to your calorie counter. If your walk to your office every day, do not log "walking to office for 30 minutes" as an extra activity. Consider only unusual activities that contribute to extra expended calories!
  • Always subtractrepparttar calories you would have burned instead of exercising. A general rule is to subtract from 1.2 to 1.5 fromrepparttar 115409 MET values. In some cases, you need to subtract a greater MET. If you substitute 30 minutes of bodybuilding (MET = 6) for 30 minutes of slow jump rope (MET = 8) thenrepparttar 115410 additional MET would be 8 - 6 = 2.

How to findrepparttar 115411 MET values of activities based on standard tables?

In order to makerepparttar 115412 above calculations, you need to knowrepparttar 115413 MET values of activities. Standard tables give: name of activity, duration and calories. Standard tables assume an average calorie expenditure of one calorie per minute. To findrepparttar 115414 MET you just need to dividerepparttar 115415 calories byrepparttar 115416 duration.

Example: "Bicycling, stationary, general", "20 minutes", "140 calories" MET of "Bicycling, stationary, general" = 140 / 20 = 7

I know these calculations are somewhat tedious and in many casesrepparttar 115417 standard calorie calculations are close to correct. However, in some cases they can significantly over or under-calculaterepparttar 115418 calorie expenditure of activities and compromise your weight loss plan with daily miscalculations.

Mistake #3: Training with light weights and lots of reps

I have seen countless number of ladies come torepparttar 115419 gym, getrepparttar 115420 lightest possible dumbbells, crank out some hundreds of reps and go home. Most often, these women do not getrepparttar 115421 results they want. The problem with this type of training is that it does not burn many "extra" calories unless you spend a considerable amount of time inrepparttar 115422 gym. Hefting Ken and Barbie weights inrepparttar 115423 gym has a MET value of 3, which means that it burns 3 times more calories than resting in bed. Almost anything you do duringrepparttar 115424 day has a MET value of 1.2 to 2. Browsingrepparttar 115425 internet on your computer has a MET value of 1.5. Realize that almost anything you do duringrepparttar 115426 day (average MET = 1.5) has about 50% overlap in calorie expenditure with training with very light weights (MET = 3). If you pump super light dumbbells inrepparttar 115427 gym, only about half ofrepparttar 115428 calories burned are "additional".

Of course, you can burn a considerable amount of extra calories training with light weights but you have to really extendrepparttar 115429 duration of this type of training. Curling 5 pound dumbbells for 4 sets of 20 reps and chit-chatting for 20 minutes inrepparttar 115430 gym is not going to burn many extra calories.

Rememberrepparttar 115431 rule:repparttar 115432 less intensiverepparttar 115433 activity (smaller MET),repparttar 115434 greaterrepparttar 115435 calorie expenditure overlap with casual activities;repparttar 115436 less intensiverepparttar 115437 activity,repparttar 115438 more time you have to spend doing it to expend a good deal of extra calories. Always subtract a MET of 1 to 1.5 to arrive atrepparttar 115439 additional expended calories.

Mistake #4: Using "average person" calorie estimations

You can find all kinds of tables showingrepparttar 115440 calorie cost of different physical activities onrepparttar 115441 internet. These tables don't show your calorie expenditure. They actually tell yourepparttar 115442 calorie expenditure of an "average person". These tables assume you are an average person that burns one calorie per minute at rest. Yes, we covered this inrepparttar 115443 first part ofrepparttar 115444 article and it needs repeating. Most men burn more than one calorie per minute and most smaller women burn less than one calorie per minute at rest. In reality, these standard tables overestimaterepparttar 115445 calorie expenditure of smaller people and underestimaterepparttar 115446 calorie expenditure of bigger than average people. Combine this withrepparttar 115447 common mistake of counting all burned calories as "additional calories" and you have a wide range of possible miscalculations.

Mistake #5: Going on very low calorie diets (VLCD)

Research has shown little to no difference inrepparttar 115448 weight loss rate of 1200 calorie diets and 800 calorie diets. The 1200 calorie threshold isrepparttar 115449 point where further calorie restriction does not yield faster results. Diets inrepparttar 115450 range of 800 to 1200 calories a day suppressrepparttar 115451 resting metabolic rate fromrepparttar 115452 very first day and after some weeks on these diets,repparttar 115453 metabolic rate has dropped by up to 20%. This metabolic drop is just a consequence ofrepparttar 115454 calorie restriction factor; other factors such asrepparttar 115455 level of leanness may further depressrepparttar 115456 calorie expenditure.

A big percentage ofrepparttar 115457 quick initial weight loss on a VLCD is water. VLCDs create an illusion of fast fat loss, while in reality most ofrepparttar 115458 weight loss is water. It is hard to continue a very low calorie diet for a prolonged time becauserepparttar 115459 harsh calorie restriction makes you hungrier than ever. People on VLCDs often lack energy and move very little. When you stoprepparttar 115460 diet, you are prone to instant overeating. Eating a very low calorie diet isrepparttar 115461 ticket to yo-yo dieting.

Instead of using very low calorie diets, I recommend diets with a mild calorie restriction and an emphasis on exercise. Overweight people who know what they are doing can employ VLCDs for a limited time. It is important to get enough vitamins and minerals from supplements, because such low calorie diets are woefully inadequate in nutrients. Water intake should be high.

Bodybuilders, powerlifters and athletes must stay away from very low calorie diets becauserepparttar 115462 large calorie restriction causes a greater proportion ofrepparttar 115463 weight loss to be muscle loss.

If you want to automate these complicated calorie calculations, try our training and nutrition software Fitness Assistant FREE for 30 days.

Hristo Hristov owns X3MSoftware, a company specializing in developing diet and fitness tracking software. Hristo has a degree in Computer Science and passion for strength training. Hristo has designed and written Fitness Assistant, X3MSoftware's leading software product. Download your demo at http://www.x3msoftware.com


Better Than a Miracle

Written by Joyce C. Lock


Continued from page 1

So, what can be even Better Than a Miracle?

Consider this ...

For all things are for your sakes, thatrepparttar abundant grace might throughrepparttar 115408 thanksgiving of many redound torepparttar 115409 glory of God. For which cause we faint not; but though our outward man perish, yetrepparttar 115410 inward man is renewed day by day. For our light affliction, which is but for a moment, worketh for us a far more exceeding and eternal weight of glory; While we look not atrepparttar 115411 things which are seen, but atrepparttar 115412 things which are not seen: forrepparttar 115413 things which are seen are temporal; butrepparttar 115414 things which are not seen are eternal. 2 Co. 4:15-18

When you receive a miracle of healing, that is an awesome testimony!

However, when it is for your sake that your healing comes over time, that becomes a testimony, too. You spend at least some of that time growing in your relationship with God ... that is, unless you don't believe God heals. God makes your trial a blessing, as God is plenty capable of turning whatever Satan does into something good. You become a forerunner, learning how to overcome, wherein you, then, have a testimony to help others find their rightful place with God, too, and that blesses you even more!

Also, as is oftenrepparttar 115415 case, people, from all walks of life, have discoveredrepparttar 115416 ability to serve viarepparttar 115417 internet ~ as their bodies haven't allowed them other options to serve. If they had been physically healthy, would they have, otherwise, ever dreamed to minister to hundreds, thousands, and hundred thousands?

In some cases, blooming where you are planted isrepparttar 115418 most loving option God can offer. But, again, grace always has a point of redemption. When you finally know your importance in ministry, as a child of God, and are ready to serve, just as vigorously, without your physical or spiritual thorn, Satan has lost his power over you and it's time for your healing. Praise God!

Not only that but, those who've suffered with Christ will also be glorified with Him!!!

God sees and feels your every hurt. There is nothing that touches your heart but what it touchesrepparttar 115419 heart of God. Though, He also knows it is only for a season.

Sometimes, we view those with physical infirmities as weak, sinful, etc.; not realizing these are often God's chosen. In such case, God has granted these a time of spiritual growth. He does not see them as week or sickly, at all. In fact, He is so very proud, knowing that these are His true warriors; ones that didn't give up on Him no matter what.

And, what you also may not realize is that, in addition to allrepparttar 115420 other lives you touch, every time you choose God in spite of all that ails ~ you are earning glory for all eternity! God looks uponrepparttar 115421 heart and, when you realize your rewards, you'll finally 'know' it really was worth it all!!!

Though, not even Jesus could be all that He was yet going to be until certain things were accomplished.

But I have a baptism to be baptized with; and how am I straitened till it be accomplished! Luke 12:50

Always, God doesrepparttar 115422 healing and, often, via Jesus. There are choices we can make inrepparttar 115423 process of overcoming. But, none-the-less, God callsrepparttar 115424 rest to do our part.

If you want to see God's great army turning this land into something Better Than a Miracle, consider what God said.

Is not thisrepparttar 115425 fast that I have chosen? to looserepparttar 115426 bands of wickedness, to undorepparttar 115427 heavy burdens, and to letrepparttar 115428 oppressed go free, and that ye break every yoke? Isaiah 58:6

© 2004 by Joyce C. Lock http://my.homewithgod.com/blessingsandlessons/ This writing may be used in its entirety, with credits in tact, for non-profit ministering purposes.

Joyce C. Lock is a published author, poet, and columnist. In addition, she founded and maintains the email ministries "Heavenly Inspirations" http://groups.yahoo.com/group/HeavenlyInspirations/ and "Share a Smile" http://groups.yahoo.com/group/smilesharing/ . Joyce's writings encourage us in our relationship with God and each other.


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