Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter

Volume No. 364

Thursday August 07, 2008

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This Week in Health
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It has been estimated that 1/2 kilo (1 pound) of body fat equals around 16,000 kilojoules (or around 4,000 calories). So to lose 1/2 kilogram of body fat each week through exercise, we need to burn off approximately 2,500 kilojoules (600 calories) extra each day. Check out this week's article to learn How much to exercise for healthy Weight loss.

Namita Nayyar, AFI

 
Hot Fitness Tip of the week

For every 10 pounds of your body weight that you support on your stair climber handrails, you burn approximately seven percent fewer calories. The typical health club participant supports about 30 pounds on the handrails, resulting in 20% reduction in calories burned during their stair climbing workouts.

 
Words of Inspiration

It's not easy

Disciplining yourself is difficult. Being truly committed is difficult. Making decisions is difficult. Following through on your promises is difficult. Staying focused is difficult. Doing work is difficult. Planning, organizing, leadership, persuasion, personal
development, learning, teaching -- they're all difficult.

The ingredients of success are difficult. They involve real effort and sacrifice. They're often tedious and tiring. And yet, they lead to a very positive outcome -- the achievement of something worthwhile, the fulfillment of your possibilities, success and accomplishment.

While the requirements for success are indeed difficult, they do end in success. The alternative is regret, and regret never ends. So today you have a choice. You can do the difficult work, make the tough decisions, follow through on your commitments, and by so doing you bring yourself closer to success. Or, you can avoid all that and lead yourself down the path to never-ending regret.

When tomorrow comes, how will you look back on today -- with gratitude and satisfaction, or with regret. The choice is yours.
 

 

Learn more 

 
Success Quote

"Four steps to achievement: Plan purposefully. Prepare prayerfully. Proceed positively. Pursue persistently."
- William A. Ward

 
Healthy Recipe

Lentil Chili

Makes: 6 servings
 
Ingredients:
1 cup dried brown lentils, cleaned
2 cups vegetable broth
16 ounces unsalted tomatoes, crushed
1 medium green pepper, chopped
1 medium onion, chopped
1 tablespoon garlic, crushed
2 tablespoons chili powder
1/2 teaspoon ground cumin
1/4 teaspoon ground allspice
16 ounces unsalted tomato sauce
2 cups whole kernel corn
1 celery stalk, chopped

 

Direction:
Combine all of the ingredients except for the tomato sauce and corn in a 4-quart pot, and bring to a boil over high heat.
Reduce the heat to low, cover, and simmer, stirring occasionally, for 25-30 minutes.
Add the tomato sauce and corn to the lentil mixture. Stir, cover, and simmer for 10-15 additional minutes. Serve hot.

 

Nutritive Information:
Serving size: 1 1/2 cup
Calories: 210
Fat: 2 g
Cholesterol: 0 mg
Protein: 17 g
Carbohydrates: 35 g
Fiber: 7 g
Sodium: 200 mg

 
Article of the Week

How much to exercise for healthy Weight loss

 

To answer this we first need to ask another "what is your goal?", or more specifically, "how much weight do you want to lose and by when?"

Once we have the answer to the second question, we can simply calculate how much exercise is needed based on an understanding of how much energy different exercises burn per minute.

Here's an example of how we do this assuming that our goal is to lose 10 kilos in 20 weeks, or 1/2 a kilo per week:

The amount of exercise needed to lose kilo of body fat per week

It has been estimated that 1/2 kilo (1 pound) of body fat equals around 16,000 kilojoules (or around 4,000 calories). So to lose kilogram of body fat each week through exercise, we need to burn off approximately 2,500 kilojoules (600 calories) extra each day. So based on this figure, the answer to how much exercise is easy: that amount of exercise which burns an extra 2,500 kilojoules (kJ) per day, or 16,000kJ per week. You can use the energy chart provided on this website as a guide, to learn about number of calories burned in 15, 30, 45 and 60 min of various cardio exercises.

 

As peoples lives are so different, weight loss can't realistically be reduced to a simple equation like it has been above.
 

 

Learn more about this article

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