FitSugar

You Asked: Rude Comments While Running Outside

FitSugar — Wed, 29 Oct 2008 08:00:00 -0700

Dear Fit,
I just started running and am quickly becoming addicted. I'm not exactly thin (which is why I started running), and just about every time I head out for a run, I hear rude comments from people on the street. People scream out of cars, from their porches, and I've even heard little kids yell from the school bus. They say hurtful things such as, "Run, fatty, run," and "Are you running to McDonald's?" It's not just the comments, it's the stares too. I can't afford to join a gym, but this makes me not want to run outside. What should I do?
-Hurt but Determined Debbie

First of all, I think it is great that you have started running. I have found it the most convenient and effective form of exercise for weight loss. You have decided to do something healthy for yourself and should be applauded for your effort. I think it is really a shame that people are so disrespectful to you. I'm sure many of our readers can also relate to impolite or downright offensive comments from others. I have some suggestions, though. To hear them read more.

Run with headphones. Play music or a book on tape to drown out any comments.
Put your anger to good use and run faster.
Run in a less populated area. I'm not saying you should go to a sketchy abandoned parking lot, but city streets are always crowded with cars and pedestrians. Find a quiet neighborhood, a park, a bike bath, or even the woods. Run with a buddy to help you feel more safe.
Run at a different time of day. Early morning, noon, and after work are times when most people are free, so that means you'll be seeing more people outside. If you can, workout mid-morning or mid-afternoon. Since most people are at their jobs, there should be fewer people out on the streets to bother you.
Whatever you do, don't give the person any of your attention. Don't look at them, don't say anything smart back (though I know you want to), don't flip them the bird, and definitely don't run up to them and give them a piece of your mind. They're mostly doing it to get a rouse out of you anyway, so if you let them know you're upset, they're more likely to continue the comments in the future.

Remember, you are the person out there running. These folks are probably just sitting in their cars doing nothing while you're burning calories. You're doing something great for yourself and to that I say, keep on trucking!

If you have any other suggestions for Debbie, please share them in the comment section below.

Source

Part 1 - DrSugar Answers: Losing Too Much Weight Running?

DrSugar — Tue, 19 Aug 2008 05:30:00 -0700

DrSugar is in the house and answering your questions.

Dear DrSugar,
I have a problem that might seem a little odd, but I am not dieting and I am losing too much weight. I am training for a marathon, and exercise daily about 2 hours Monday through Friday (running outside mixed with swimming, spin class, body pump, and running on Treadmill). My Saturday workout is always a long run, and my Sunday workout is a short run. I know I am not pregnant, but my last period was 5 months ago. Is this due to too much exercise? Other than the missing period, I feel strong and fine. And I eat healthy meals every 2 to 3 hours. Is this something that I need to worry about?
Running Rita

This is an interesting multi-faceted question. DrSugar and I decided we should both tackle this one. To read what DrSugar has to say about this, just read more.

First, your workout regimen is very impressive and I commend your marathon aspirations. However, there is such a thing as too much of a good thing. In women, missed periods are a sign of excessive exercise. There are many different causes of missed periods, but given your exercise routine, over exercise is the most likely cause. The missed periods themselves are not dangerous, but they are a sign that you may be over stressing your body and putting yourself at risk for injury. The loss of periods is a reflection of decreased levels of estrogen, which can lead to osteoporosis. To help prevent this unintended consequence of strenuous exercise it is important to consume adequate amounts of calcium and vitamin D. Other potential detrimental effects of excessive exercise include stress fractures, decreased immune system function, joint problems, headaches, insomnia, and emotional problems. It is important to maintain an adequate caloric intake and to take days off to let your body rest and heal. Good luck with the marathon and remember that there is such a thing as too much training.

Don't forget to read part two of this answer: Part 2 - You Asked: Losing Too Much Weight Running?

If you have a question for DrSugar, send me a private message here and I will forward it to the good doctor.

DrSugar's posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.

Exercise, Weight Loss, and the Fat Burning Zone

FitSugar — Tue, 17 Nov 2009 05:50:01 -0800

Much has been made of late about exercise and its relation to weight loss. There was the Time cover story The Myth About Weight Loss and a recent article on the topic in the New York Times, which recommended working out in the fat burning zone.

You see the phrase on all types of cardio machines: the fat burning zone, aka the "weight loss zone," means working out at a lower intensity to burn fat as fuel. But these workouts also burn considerably fewer calories. I was confused about how we should all be spending our cardio time, so I took my questions to exercise physiologist Jason Karp, who also happens to be an avid runner.

When I asked him if we should all be scaling our workouts back and aiming for the fat burning zone, Karp explained that it's not the type of fuel your body is burning, but the overall calories that count. "It doesn't matter if you're using fat or carbohydrates. In order to lose fat from your waistline you don't have to be using fat as fuel during workout," he said. He offered up the example of sprinters; they don't train in the fat burning zone, but they're mighty trim in the torso. Losing weight comes down to math - you want to be in a calorie deficit to shed pounds and body fat. Higher intensity exercise puts you at a higher burn rate. To burn the most calories in a cardio workout, skip past the fat burning zone and work out with more intensity. To really burn up calories, Karp recommends intervals. To learn why, read more.

Essentially, interval workouts give you the most bang for your sweat buck. Karp explains that with "intense exercise you're pushing your body more out of homeostasis," that is, the equilibrium of energy the body prefers to maintain. During the few hours after an interval workout, the body must go through a recovery period, and a lot needs to happen to return to the body to pre-exercise levels. "You've got to drop the heart rate, synthesize glycogen for the muscles, remove lactate from muscle and take it to the liver," says Karp. All these actions require energy, which raises the metabolic rate for many hours after exercising. Thirty minutes of exercise at a low intensity doesn't place nearly as much stress on the body as intervals, so you burn fewer calories both during and after the workout.

Before you hit the track and start running intervals, Karp recommends building a strong cardiovascular fitness base and working with a trainer for guidance. Even if you're not ready for sprints, play with your speed during your next cardio session. Slow and steady might win the race, but intervals will burn more calories.

Source: Flickr User pistoldrawn

Trying to Lose Weight? Ask These Questions

FitSugar — Mon, 16 Nov 2009 12:00:26 -0800

Many of the people reading FitSugar have weight loss on the brain, but are your efforts really necessary? Are those extra pounds putting your health at risk, or are you just carrying around a little harmless fluff? WebMD outlined seven questions you should ask yourself to help decide if you really need to get serious about weight loss.

What is your lifestyle? "Regular physical activity and healthy eating are important," say experts who spoke with WebMD, not just for those trying to budge the scale. If you're not active and eat poorly, you should start making some changes for your overall health, not just because of a weight-loss goal.
What is your family history? If high cholesterol, "high blood pressure, heart disease, diabetes, or another weight-related ailment" runs in your family then Web MD notes that "it's crucial to be mindful of your weight."
What is your weight history? If the pounds have been creeping up on you over the past several years, you need to watch out since "experts say your BMI should not increase dramatically, even as you age. Even moderate weight gain in adulthood can increase your risk of diabetes."

To see the other four questions read more.

How is your weight distributed? WebMD warns that if your body is "the so-called 'apple' shape," it can put your health at risk. So if this sounds like you, aim to whittle away your middle. If your weight is primarily in your thighs and butt, it's not as crucial to drop the pounds.
What is your waist size? The National Institutes of Health say that a "waist circumference of over 35 inches in women signifies a health risk, particularly those people with BMIs of 25 and 34.9 (the overweight category)." If you're not sure what your BMI is, check out Fit's Calculator to find out.
What is your health profile? "If your cholesterol and blood pressure levels are high and your BMI falls into the overweight or obese category, it's important to lose weight," writes WebMD. So make an appointment with your doc to get yours checked.
How do you feel? "If you're overweight and have joint problems, shortness of breath, or other health troubles that limit your day-to-day living," and interfere with being able to work, then experts quoted in the article suggest that melting away pounds would help improve the quality of your life.

Part 2 - You Asked: Losing Too Much Weight Running?

FitSugar — Wed, 20 Aug 2008 05:30:00 -0700

Yesterday DrSugar answered the health related portion of this question.

The sweet doctor and I decided to tackle this question in two parts, since there are so many aspects to this important question. To see what DrSugar had to say about the missing periods read his answer here. For my input on nutrition and rest days read more.

First let me say that I think it is great that you're cross training with swimming, spinning and strength training, but you need at least one rest day a week, if not two. Rest days are vital for your body to recuperate and repair itself. Here are two plans one from Runner's World and one from Marathon Training and each plan has two rest days. Without rest days, you run the risk (pun intended) of creating over use injuries, which can certainly derail you marathon plans.

Maintaining your weight is also important and you need to make sure you're replacing all the calories you're expending while training. It sounds like you're coming up short on calories, aka fuel. Coach Jenny, over at Runner's World offers some incredibly sane advice about maintaining weight while training. It might be a good idea to have your metabolic rate checked to ensure you have a solid baseline understanding of your caloric needs. Wearing a heart rate monitor that calculates calories burned will help you know how much you need to eat to replenish all the calories you burned while working out. Make sure you're eating a healthy and balanced diet that is a little heavy in whole grain carbs. Don't forget the healthy fats either. Avocado and salmon are two runner friendly fatty foods.

I think running a marathon is a wonderful goal, but do not put your health at risk to do so. You might also want to evaluate why you are driving yourself to train so intensely. Compulsive exercise falls under eating disorders as an alternative way to "purge." There are many online resources, like SomethingFishy.org should you feel you need some help.

Good luck on the marathon. Take some rest days and add some healthy calories to your day. Hopefully this equation will help you return to your previous weight and then help you maintain it.

Source

Catching Up With Biggest Loser Tara Costa

FitSugar — Wed, 04 Nov 2009 03:47:08 -0800

Even though she is no longer required to pull big numbers at the weekly Biggest Loser weigh-ins, Tara Costa is still working it. She told Life and Style that she's "still battling the last 10 pounds."

Tara currently weighs 164 pounds (down from 294 at the start of the show), but the second runner-up of from last year's season says she'd "love to live at 155-ish." Her plan of attack is twofold. She's headed for a week-long stay at the Biggest Loser Resort and Spa, located in Ivins, UT, where guests can reenact the rigors of the weight-loss reality show: six hours of daily exercise and a healthy diet. Her second method is running. Tara ran in the New York City Marathon last Sunday, completing the 26.2-mile course in 4 hours, 23 minutes, and 12 seconds.

I love keeping up with past contestants from the show and seeing that they are still living healthy lives. Like Tara, are you battling the last few pesky pounds that refuse to go away? Join the Weight Loss Support group, to meet like-minded people who share your goals.

Photos courtesy of NBC and Getty

Swimming For Weight Loss?

FitSugar — Tue, 13 Oct 2009 13:30:25 -0700

Swimming has gotten a bad rap as an exercise for weight loss. Unlike running, which curbs your appetite, swimming seems to increase it.

Studies comparing swimming with walking and cycling weight-loss programs found that swimmers gained five pounds on average, while the other two groups lost between 17 and 19 pounds. The culprit seems to be the increased appetite that follows working out in water, since swimming lowers your body temp and the body crave calories to help heat it back up. Plus the swimmers weight gain could be attributed to an increase in lean muscle mass, which would have changed their body composition without weight loss.

See how I think you can make swimming part of your weight-loss plan, when you read more.
If you are swimming for weight loss, I don't believe you should give up on the pool entirely - swimming is a great full-body exercise. I do think you should add some cardio training on land. I am a firm believer in cross-training, so adding strength training and walking or running will help burn calories as well as build bone density, which is another benefit of weight-bearing exercises that you miss out on when swimming. When you do finish a swim workout, take a sauna, a steam, hot tub, or a hot shower to help heat your body. Also try sipping on some hot herbal tea as a post-workout drink.

You Asked: How to Get Rid of My Ab Flab

FitSugar — Mon, 12 Oct 2009 03:47:12 -0700

Dear Fit,
I'm fairly thin, have muscular thighs from running 20 minutes a few times a week and toned arms from doing yoga, but my belly is pudgy. I heard crunches won't get rid of my gut, but what exercises will?
- Jiggly Middle

We all have areas of our body that hang on to fat, so to hear my suggestions about how to get rid of the extra around your midsection keep reading

Healthy Dose Link Time

FitSugar — Thu, 01 Oct 2009 11:00:27 -0700

10 drinks to help you skip the soda - Mark's Daily Apple
Yoga in India could just be the ultimate stress relief - Social Workout
Get the skinny on sugar substitutes - Shape
Maintain your healthy weight: clear your closest to keep off the pounds - Shape Up!
Why Katherine Heigl envies Nicole Richie - That's Fit
Cleat up and head to the field. It's soccer time - Fresh Fitness Tips
Christian Bale goes to extremes with weight loss for a role - Fit Celeb
Three ways to sip your vitamins - Fit Bottomed Girls
Take care of your knees and they will keep on running - Health

Healthy Dose Link Time

FitSugar — Mon, 21 Sep 2009 11:00:39 -0700

How to make the menu at Chili's Grill diet friendly - Daily Spark
Elizabeth Hurley stands behind organic pork - FitCeleb
Freshen up the stash in your desk drawer with healthy treats - Vital Juice
The economics of running a marathon - Fit Bottomed Girls
When it comes to weight loss, exercise alone is not enough - That's Fit
Celebrate the official end of Summer with ceviche - Mark's Daily Apple
New reason to love sweet potatoes: they help make for beautiful skin - Healthy Bites
Fitness gear every woman needs priced under $10 - Vitamin G