WEEK 4

LIFTING WEIGHTS IS ONE OF THE BEST

When to weigh is a good question. A
THINGS YOU CAN DO FOR YOUR OVER-
ALL HEALTH!!! number of respected experts on weight loss
Let's jump right in and start off by covering do not recommend daily weighing. On the
exactly "what" strength training is. other hand, researchers at the University of
Minnesota studied 1,800 people who were
dieting and found the people who weighed
It's actually very simple. Strength training or
themselves daily lost more weight over a
weight lifting is the lifting of heavy weights
and/or resistance in a prescribed manner as an two year period than the people who only
exercise or in athletic competition. weighed themselves once a week.

Luckily, there are plenty of options; machines, If you need a regular reminder of the goals
you are striving for, you may want to
free weights (dumbbells), elastic bands, using
weigh yourself daily. Only you can decide
your own body weight, which is called isomet-
rics (push-ups, sit-ups, lunges, etc.). how often weighing yourself will work
best for you.
There you have it, a nice little introduction to
the world of strength training. Something that I
hope will help you get started.
So give strength training a try, you have noth-
Who’ll be the Big- To Lengthen
gest Loser????
ing to lose (except for maybe a few pounds of
fat!!!).
We have 2 new stars
this week. Zagnut
your life;
lost the most lbs. 3.6
and Baby Ruth the shorten your
meals.
biggest % 1.8 .
Who’ll be next?
When it’s cold Outside EXERCISE inside
Whether the weather is bad, or you just want to stay in, there
are still ways to exercise without having to go out of doors.
Here are some simple ways to be able to get a solid workout
in the privacy of your own home and not have the place look
like a gym.
• Begin with stretching exercises. These will help to
loosen the body and minimize the chances for straining a
muscle
• Move on to simple calisthenics. These are the basic ex-
ercises most of us learned in physical education class in
grade school
• Turn on the television and slip in the exercise DVD.
• Lift free weights.

Exercising indoors and without a lot of equipment makes it

simple and easy to get going. Since you do not have to spend
time setting anything up, it is possible to get right to the ex-
ercise in no time.
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Find us on the WEB.

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WWW.KACIFITNESS.WEEBLY.COM

You can lose 1 pound per week sim- ply by cutting out 300 calories a day for
one week and exercising for just 30 minutes just four times. Cutting out 300 calories a day is as simple as not butter-
ing your roll/bread (just 3 Tbsp. of butter = 300 calories) or drinking two glasses of water instead of two cans of cola.

Calories count Don’t Skip Breakfast

A tablespoon of your favorite spread is- Breakfast is crucial for fueling

your body, providing energy,
Mayonnaise 90 maintaining metabolism and even
Lite Mayonnaise 50 improving concentration. If you
Miracle Whip 70 skip breakfast, you may find your-
Lite Miracle Whip 37 self lacking energy, hungrier and more apt to overeat later
Mustard 10 in the day."