Intuitive Fitness Newsletter February 2010

Welcome to our February 2010 newsletter. We will be providing a new edition every month discussing all issues relating to your health, fitness and general wellbeing…..!
 

Fitness News in February

Summer and 2010 is now well and truly under way! In this edition we discuss crash dieting and why eating more may actually be the key to weight loss. We also take a look at arthritis and the benefits of exercise for this condition. We debunk a common fitness myth - spot reducing. We hope you enjoy this February edition and remain focussed on your fitness goals this month!
 

Eat To Lose Weight

Most crash diets promise dramatic weight loss in a short period of time. Everybody has tried these restrictive diets at some stage (such as low carb, low fat or skipping meals) as a means of losing weight quickly. Consequently they usually put the weight straight back on, often with a few extra kilos!

The key to long term weight loss success is not restriction! Eating more is fundamental to helping you shed those extra kilos and keep them off. But be aware – this does not give you permission to go and raid the fridge and eat anything that looks good!

In order to lose weight you are required to eat more nutritious foods, more frequently. Meals should be spread out evenly through the day. Aim to eat every 3-4 hours. This includes the 3 main meals of breakfast, lunch and dinner and two snacks in between. Eating frequently stimulates your metabolism, making your body work hard to digest food and burn more calories.

As you will be eating frequently, you need to choose the right kinds foods. Good nutrition is a diet that provides the body with adequate fuel, vitamins, minerals and antioxidants that will optimize your body’s functioning. You need foods that will fulfil your daily energy requirement without the unnecessary calories. Choose foods closest to their natural state. Processed foods are often laden with added sugar and fat. 

Exercise & Arthritis 

What Is Arthritis?
Arthritis is the inflammation of a joint. Osteoarthritis, the most common form of arthritis, and is characterized by a progressive loss of cartilage. This degenerative disease is usually limited to a specific area, such as the knees, hips or spine. Common symptoms include joint pain, limited range of motion, and swelling. Rheumatoid arthritis, which is far less common, causes the inner linings of the joints to become inflamed.

How Can Exercise Help?
For many years, doctors have recommended that patients with arthritis engage in flexibility training to help improve range of motion and reduce some of the stiffness in their afflicted joints. In recent years, doctors have also begun to recognize the benefits of cardiovascular exercise and strength training. Not only does a well-rounded exercise program preserve joint range of motion and flexibility but it also reduces the risk of cardiovascular disease, increases joint stability, and lessens the physical and psychological pain that often accompanies a diagnosis of arthritis.

Top 10 Tips For Exercising With Arthritis

• Engage in regular activity as it helps strengthen bones, joints and muscles and reduces joint swelling
• Reduce body weight as this has a compounding effect on joints
• Avoid high impact exercise
• Avoid high repetition exercises
• Avoid jarring exercises
• Keep the head supported for exercises that may stress the neck
• Ensure an extended warm up is completed
• Ensure an extended cool down is completed
• Ensure adequate amounts of omega 3 in the diet
• Consider supplements such as glucosamine to reduce inflammation

What Is Spot Reducing?

Spot reducing is the concept that we are able to reduce body fat at a particular site on the body by concentrating specifically on working that muscle group or site. Fat loss is determined by genetics and differs greatly between individuals. Unfortunately we are unable to choose the location in which fat will be lost first and it is often the most stubborn areas (the stomach area for men and the hips and thighs for women) where fat is lost last.