A forestry giant has been forced to apologise for injuring Koalas while harvesting. Picture: Bob BannonSource: Supplied
AUSTRALIA'S largest exporter of eucalyptus woodchips has apologised after being stripped of its environmental certification for harming koalas.
In July, it was reported that thousands of koalas faced injury or death as loggers moved in to harvest blue gum timber plantations in south-eastern Australia.
Woodchip exporter Australian Bluegum Plantations (ABP), which was named in the program, initially denied the claims via the environmental certification authority, the Forest Stewardship Council of Australia (FSC).
However, the claims were investigated by an international environmental auditor, and the recently released report was damning.
"Given the numbers of koalas that continue to be injured, killed or found in poor health (eg suffering from pneumonia due to exposure) ... ABP is not taking sufficient steps to recognise the extent of the issue," the report by the Rainforest Alliance said. The company was issued six major nonconformances, or significant failures, in how they managed wildlife during operations.
Per FSC rules, suspension is required when five or more major nonconformances are found.
The forestry giant apologised when asked whether they felt any guilt over the harm caused to koalas.
"We are deeply sorry for the fact that koalas have been harmed on our property. Deeply sorry," ABP chief executive Tony Price told ABC Television on Monday, who had to step aside as FSC chairman during the audit.
"We are very, very keen to make sure that going forward we do everything we can to avoid harming koalas."
The company says about 30 koalas have been injured, some fatally.
Mr Price, who remains on the FSC board, wouldn't answer whether he'd now step down as a leader on the forestry council.
"We are focused on addressing some findings in an audit that we've just had and our intention would be to get those corrective actions closed out, get them signed off by the auditor and then have our certification reinstated," he said.
Australia's forestry and wood products sector requires more investment and planning if it is to take advantage of growing global demand for fibre, paper and packaging, construction materials and bio-fuels.
Consumers will want more processed foods, which require paper packaging, and hygiene products, such as tissues and paper towels, according to the report by accountancy and financial consultancy firm Ernst & Young.
Demand for timber for housing is also set to grow and there is expected to be increased demand for food fibre to supply new energy and bio-chemical products.
Choosy customers are expected to seek sustainable forestry products.
Ernst & Young said Asia would experience a growing lack of wood fibre as the region's middle-class population exceeds 3.2 billion within 15 years.
Asia had limited opportunities to expand domestic wood fibre supplies, and accessible land would be increasingly directed to food production.
"The strong growth in domestic and regional fibre demand has not led to a commensurate growth in fibre sources within Australia," the Ernst & Young report said.
"Australia has not been able to create needed investment to expand plantations in key wood supply areas to maintain industry competitiveness."
Australia's domestic processors had also been unable to capture opportunities to add value to wood fibre that is currently shipped in unprocessed forms such as woodchips and logs.
Ernst & Young said state governments continued to reduce the area of public native forests designated for wood supply, and the establishment of plantation forests had declined over the last decade.
Many plantations established under managed investment schemes had returned to other land uses.
There are currently no large-scale planting programs in place and no government frameworks to foster such programs.
Ernst & Young recommended that Australia develop a nationally co-ordinated strategy to improve the international competitiveness of its forests and wood products sector.
Governments and industry should also develop regionally-based plans to identify opportunities for new domestic processing, and consider expanding the productive forest estate in each supply region.
If you’re like most people, you’re already tracking exercises, reps and weight. But you’re likely neglecting a huge part of your fat-loss program: rest periods. (You know, those breaks you’re supposed to take between sets during your workout?)
Luckily, there are guidelines to get you back on track to lose more body fat and improve your training.
It seems counterintuitive, but the amount of time between exercises and sets has implications to the amount of fat your body burns (provided the rest of your program is sensibly designed).
But your training must be specific to your goals to achieve the desired outcomes. In the case of maximizing fat loss, you need to use a variety of rest-period lengths for safe training and maximum fat loss.
The amount of time between exercises and sets has implications to the amount of fat your body burns.
Why Rest Periods Are Important
Exercise rest periods restore short-term energy sources. During high-intensity exercises like heavy lifting or sprints, you deplete your energy sources quickly. By taking proper rest periods, you’ll allow your body to recover and refuel properly.
They also aid your central nervous system recovery, preparing you for maximal power output and proper technique. When you exercise, your nervous system sends signals from your brain to your muscles. Without enough recovery, your brain can’t keep up and send signals to muscles fast enough to continue exercise with the same intensity.
When you’re training, byproducts from your strenuous effort cause that heavy, lead feeling in your muscles and prevent you from training as hard or as long as you need. With proper rest, your body clears metabolites for your system, helping to alleviate the burn in your muscles.
Lastly, proper rest keeps your heart rate regulated. Keeping your heart rate high (but not too high) throughout a workout will help you burn more calories during your workout and after your workout. But this doesn’t just apply to cardiovascular exercise.
Even if your primary goal is burning fat, successful fat-loss programs have moderately heavy strength work included. This serves three purposes: It maintains your strength even when you’re losing weight, maintains hormone levels like testosterone in the presence of a caloric deficit and preserves lean muscle mass to maintain your metabolism.
Optimizing the Length of Your Rest Periods
Depending on your goal, the length of your rest periods will vary. To maintain or improve strength, you need a workout that starts with moderate-heavy strength work. That also means your rest periods must be long enough for your nervous system to recover and allow multiple heavy sets and proper form. If rest periods are too short, then your nervous system and muscular fatigue will limit your strength and result in poor technique.
If, however, you’re looking to improve strength and sports performance, keep your rest periods longer. You’ll need three to five minutes between heavy strength sets for maximum performance, as short rest periods impair physical performance during subsequent sets and therefore should be avoided.
To keep your strength and improve workout efficiency, use noncompeting supersets. For example, you can do four sets of six chin-ups, rest 90 seconds, do four sets of six military presses and then rest for another 90 seconds. So while three to five minutes between sets is ideal for strength exercises, less time can be used when opposing muscle groups are trained. However, three to five minutes is still recommended between sets of the same exercise.
To emphasize fat loss in your training, one principle must remain: Strength should not be sacrificed. Staying strong with heavy lifting in a caloric deficit maintains hormone levels, strength and lean muscle mass.
Like tracking weights, reps and sets, rest periods and high-density training are an important piece of the fat-shedding puzzle. With the exception of heavy and neurologically demanding exercises, rest periods should be kept below 60 seconds as long as safe technique is maintained.
Taking Advantage of Shorter Rest Periods
When it comes to training for fat loss, intensity reigns as king. If you’re able to hold a normal conversation, then you’re not working hard enough. If you’re training leaves you unable to speak without breaking up your words, you’re on the right track.
This brief test is known as the talk test, a quick way to see if you’re working above or below your aerobic threshold. Put simply, this threshold is the point in which exercise becomes classified as “high intensity,” as you’re working at a higher rate than your aerobic system can produce energy.
As a result, you start to breathing heavily and become extremely fatigued. While this is uncomfortable, there is one giant benefit -- exercise post-oxygen consumption (EPOC).
EPOC is the phenomenon in which your respiratory rate stays elevated for hours after an intense workout to regain all the oxygen lost during the high-intensity exercise. Essentially, all the air you’re gasping for during all that high intensity must be repaid. As a result, your body seeks oxygen to get back to baseline, keeping your respiratory rate and metabolism elevated long after exercise ends.
How much longer are we talking? Well, in one study, groups repeated three 30-second sprints and found they required more energy in 24 hours than they did from 30 minutes of moderate aerobic exercise.
After your main strength exercises, drop your rest periods on exercises by five to 10 seconds until you’re struggling to catch your breath. Dropping your rest periods will maximize training density and provide the benefits of high-intensity interval training (HIIT). Do this for consecutive weeks and see the fat melt away.
Integrating Rest Periods Into Your Workouts
When planning your workouts for the day, week or month, there are some key considerations to keep in mind.
1. Hormones are affected by your rest periods. Longer rest periods are vital for nervous system recovery, while shorter periods (30 to 45 seconds) create a greater release of growth hormone, aiding in burning fat and building muscle. Short rest periods are typically recommended for exercise protocols designed to maximize muscle hypertrophy because short rest periods augment the growth hormone response when compared with longer rest periods.
2. Rest periods should match the goal of the exercise. Multijoint exercises like squats have greater nervous system and mechanical requirements than a triceps extension or biceps curl and therefore require a longer rest period.
3. Adjust your rest periods as your fitness level improves. When you’re a novice in the weight room and squatting with 45 pounds for eight reps, you don’t need nearly the recovery of a stronger person using 225 pounds for eight reps. There’s no distinct line, but stronger and larger people will produce greater amounts of force, expending more energy to work at the same relative intensities as smaller, weaker people.
4. Boost your training efficiency. By training additional movements you get more work done in less time, which is ideal for busy schedules and those focused on maximizing workout density and fat loss.
5. Increase your cardio response. Depending on your goal, you can perform additional exercise as part of an active recovery with a focus on improved cardio. This is ideal for workouts focused on high training density like fat-loss training programs.
Remember, rest periods are a vital variable in every workout. Never blindly follow rest periods, but try to be out of breath during most of your exercises to get the benefits of EPOC. Never allow your form to falter due to insufficient rest. The risk isn’t worth the reward. With the proper amount of rest in between sets and in between workouts, you’ll allow your body to recover itself into a fat-burning machine.
Age itself is not a factor in the ability to start a weight training program.Photo Credit Barry Austin/Digital Vision/Getty Images
Bodybuilding, weight training and strength training are sometimes used interchangeably. A well-planned weight training or resistance training program is crucial for adults 50 and over to counterbalance the natural loss of muscle that occurs with age and to avoid physical weakness. It is never too late to start weight training.
First, the Bad News
As you age, most physiological systems in the body begin to decline. There are incremental decreases in aerobic capacity and overall muscle performance. Aging is also associated with a decrease in muscle mass and an increase in fat mass. Older adults are at an increased risk for metabolic and cardiovascular disease. Overall weakening of the body can inhibit the ability to live independently.
Now for Some Good News
Strength training can reverse the development of certain chronic diseases associated with inactive aging. It can increase life expectancy and decrease the risk of disability. Muscular strength and endurance are among the most crucial components of health and fitness. Although age should not deter you from starting a weight-training regimen, if you haven't been active in a while or have other physical issues, check in with a health professional first.
A Fundamental Program for Functional Fitness
As a beginner, the most important goal is to correctly learn the foundational exercises. Your program should be designed in such a way as to help you avoid injury and encourage long-term adherence. A recommended range is 20 to 45 minutes of strength training two to three times a week. Modifications may be necessary to address any physical issues. Hiring a qualified fitness professional to teach you the basics may be a wise investment.
Progress is Progress, No Matter How Small
It is not necessary to focus on the amount of weight or the number of reps and sets in the beginning. Your muscles are being strengthened, but your ligaments and connective tissue are also adapting to the stress of a new workout, so go slowly and avoid doing too much too soon. Be aware of danger signs, such as dizziness, nausea or extreme fatigue. Stop your workout if you experience any of those symptoms. After about three weeks, you should be ready to start experimenting with a range of weights and repetitions, perhaps alternating heavier days with lighter ones.
To Strengthen or to Build?
Bodybuilding is actually a sport -- not a fitness endeavor. If you have been weight training for a significant length of time and are interested in developing the aesthetics of your physique for personal satisfaction or with the goal of competing, your age should not be a factor provided you are of sound body and mind. Bodybuilding competitions take place at all age levels.
A woman begins drinking a cup of tea.Photo Credit KatarzynaBialasiewicz/iStock/Getty Images
Fasting was originally a religious practice, as adherents went without food for various periods to purify the spirit and atone for sins. It may sound like punishment, and it may feel like it, too -- your body needs food to produce energy, and it has a number of survival mechanisms that kick in when it notices prolonged starvation. Some people practice fasting for weight loss purposes, but they are doomed to repeat the practice. Any weight lost during a fast will return because simply depriving yourself of food does not teach you healthier eating habits, and it can be unpleasant while it lasts.
Side Effects
Fasting causes your blood sugar to remain at low levels instead of being periodically boosted throughout the day after meals. You may feel dizzy, lightheaded, and nauseous, and headaches are common. You may develop an unusual body odor, similar to the smell of rotting fruit, as your body begins producing ketones as it burns fat for energy after the carbohydrate stores have been exhausted. Your muscles may begin to ache because there is no protein available to repair the tissue that is damaged through normal use, and you'll feel colder as your body slows down your circulation. These symptoms are all your body's way of telling you that you need to conserve fuel.
Dangers
Your most immediate danger during a fast is hypoglycemia, or low blood sugar. When you allow your blood sugar to remain low for long periods of time, you may experience confusion, anxiety, tremors, and even seizures and coma in extreme cases. You're also at risk for dehydration, despite the tea -- tea contains caffeine, which is a diuretic, and will flush fluids from your body. Losing weight at the rate produced by a week-long fast can lead to gallstones, and your bowels may stop functioning because there is no food to create waste. All of these dangers are compounded if you have a medical condition or are taking any medication, so consult your doctor before fasting. Naturopath Leon Chaitow recommends that any fast longer than four days be medically supervised.
Weight Loss
The weight loss achieved with fasting is primarily water, especially if you drink tea. The diuretic action flushes excess fluid from your body, and you may weigh a couple of pounds less. These couple of pounds will come right back after the conclusion of the fast, when your body is allowed to store water again. Of course, starving yourself for a week will produce some weight loss, because although you're not putting calories in, your body is expending calories just to keep basic body function going. You may lose some fat, but you'll lose primarily muscle. Every time you use a muscle, you cause damage that gets repaired by protein. No protein, no repair, so your muscles degrade.
Contraindications
A weeklong unsupervised fast isn't safe for anyone, but it is especially unsafe if you are already very thin, because you may suffer from malnutrition or dangerously low blood sugar levels. If you drink alcohol or use narcotics, fasting can cause the release of toxins into your blood stream. Pregnant women and infants should not fast, nor should diabetics, anemics, and those with kidney or liver disease. Fasting takes an enormous toll on these organs because they must filter out the heavier waste that comes from burning fat for energy.
Many issues, including tight muscles, can cause headaches.Photo Credit Photodisc/Photodisc/Getty Images
Unless you've been extremely fortunate, you've probably had to contend with a headache at least once in your life. Several factors can cause headaches, including stress, tight muscles or even your diet. Although you might have success lessening your headache through the use of medication, a natural alternative is turmeric, a cooking spice that reduces inflammation.
Relief From Cluster Headaches
Dr. Leigh Erin Connealy of Newport Natural Health recommends using turmeric to treat cluster headaches. Cluster headaches are those that occur on a chronic basis and might recur frequently for more than a week. Typical causes of cluster headaches include your diet and environmental issues. Take a dose of up to 500 milligrams of turmeric as many as three times a day as a preventive measure -- not simply when you have pain. Many health food stores sell turmeric pills, or you can also buy the spice in bulk and make your own pills by filling gel capsules.
Turmeric is a member of the ginger family and is the major spice in curry that gives curry its color and taste.Photo Credit David De Lossy/Photodisc/Getty Images
Although turmeric is best known as a spice, coloring agent and flavoring for various foods, it has also been used medicinally for thousands of years for such conditions as indigestion, liver ailments, and arthritis. Today, turmeric is used for various health problems including headaches, depression and cancer. According to the National Institutes of Health or NIH, turmeric can cause side effects and increase the risk of gall bladder problems. Consult your doctor before using turmeric medicinally.
Preparations and Dosing
You can buy turmeric supplements as a tea or powder or in capsule, fluid extract, and tincture forms. According to the University of Maryland Medical Center, recommended turmeric doses include 400 to 600 milligrams of standardized powder taken three times daily; 30 to 90 drops daily of fluid extract; or 15 to 30 drops of tincture taken four times a day. Daily doses of standardized powder above 8 grams increase the risk of side effects, says Drugs.com.
Turmeric and Gallstones
According to Drugs.com, turmeric contains significant amounts of oxalate, a chemical that increases the risk of gallstones. A study published in the "American Journal of Clinical Nutrition" in May 2008 demonstrated that turmeric significantly increased the levels of oxalate in the urine as compared to placebo, or sugar pills, after four weeks of treatment in healthy individuals. The authors stated that increased levels of oxalate in the urine increases the risk of kidney stone formation in susceptible people.
Other Considerations
According to the NIH, turmeric is considered to be generally safe when taken in recommended amounts. However, it can cause side effects such as upset stomach, nausea, and diarrhea. Taking large amounts of turmeric for a long time can also cause stomach ulcers. Because turmeric may cause extra bleeding during and after surgery, you should avoid turmeric at least two weeks before your scheduled surgery. Avoid turmeric if you are pregnant or breast-feeding.
Potential Interactions
Turmeric may slow down your blood clotting time, so you should not take it with other medicines that also slow clotting, such as aspirin, ibuprofen, or warfarin, because this may increase your risk of bruising and bleeding. Also, herbs such as garlic, ginger, and ginkgo that slow clotting may likewise interact with turmeric. Turmeric may decrease blood sugar levels, and if taken with diabetes medicines, may cause your blood sugar levels to fall too low.
Turmeric may improve arthritis pain, stiffness and inflammation.Photo Credit variety of spices in bottles image by Suto Norbert from <a href='http://www.fotolia.com'>Fotolia.com</a>
Turmeric is a bright yellow herb that has been used in cooking, dyes and Ayurvedic medicine in India and China for 2,000 years. Anecdotal evidence points to its efficacy for the treatment of numerous diseases and conditions, especially those involving inflammation of the soft tissue in arthritis cases, according to the University of Michigan Health System. More recently, turmeric has drawn attention from Western health practitioners for the treatment of arthritis and other musculoskeletal conditions. However, turmeric can cause side effects, specifically thinning of the blood. Consult a practitioner before starting this herbal treatment.
Step 1
Use turmeric in cases of rheumatoid and osteo arthritis to reduce pain, inflammation and stiffness, according to the University of Michigan Health System, which adds that research has shown it to be superior to nonsteroidal anti-inflammatory drugs in relieving inflammation after surgery.
Step 2
Take turmeric in capsule form rather than as tablets. Tablets are heated, and a stabilizer is added to help them hold their shape. Heating reduces the potency of the herb, whereas capsules are freeze-dried, remaining fresher. The recommended dose is 250 to 500 mg, three times a day.
Step 3
Combine turmeric with ginger, recommends Dr. Andrew Weil, for added relief of inflammation. Ginger contains anti-inflammatory compounds that reduce swelling and stiffness. Take both herbs together in capsules at the same time, or make a tea, brewing a one-inch piece of each herb in two cups of boiling water for 15 to 30 minutes. Remove the herbs and add honey or stevia to sweeten.
Step 4
Add the enzyme bromelain to an herbal routine for arthritis to enhance the action of both substances. The University of Maryland Medical Center, or UMMC, points out that although no hard scientific studies support these uses, the anecdotal evidence from Ayurvedic therapy indicates that these two herbs are both effective for the treatment of arthritis pain, and together they are even more potent. Bromelain is available in capsule form.
Step 5
Take turmeric and other herbs included in an herbal treatment plan for arthritis in between meals, rather than with food to enhance their ability to reduce pain and stiffness due to inflammation. When taken with food, they tend to act more on the digestion rather than on joint tissue.
Warnings
Turmeric, bromelain and ginger are all capable of thinning the blood and should only be used under the supervision of a trained health practitioner. Do not combine them with medicines used for thinning the blood, such as coumadin or warfarin.
If bleeding occurs while using these herbs, stop taking them immediately and seek medical attention.
Tips
Bromelain is an enzyme extracted from pineapples, predominantly from the leaves and skin. Eating pineapples may help reduce arthritis pain, especially when done so while taking turmeric.
A new mother is holding her baby.Photo Credit FamVeld/iStock/Getty Images
The Slim-Fast system uses meal-replacement shakes and bars to help participants shed pounds. Women following the Slim-Fast system typically consume a shake or meal replacement bar for breakfast and lunch, two healthy snacks and a low-calorie dinner. Although the convenience and ease of the Slim-Fast program might appeal to time-pressed breast-feeding mothers eager to lose their remaining postpartum pounds, the program can potentially deprive nursing moms of the calories and nutrients they need to maintain a healthy milk supply.
Too Few Calories
Breastfeeding women need about 500 more calories a day than non-nursing mothers. Your individual caloric needs will vary depending upon your baby’s age and frequency of nursing, as well as your weight and metabolism. Most women need at least 1,800 calories, according to La Leche League International. La Leche League cautions that a low milk supply can result from diets that provide breastfeeding mothers with fewer than 1,500 calories a day. Dieters on the Slim-Fast program typically consume 1,200 calories.
Losing Weight Too Quickly
Moderate weight loss of 1 lb. or less a week is fine for breastfeeding moms, according to La Leche League International. Losing weight more rapidly might introduce pesticides and contaminants stored in a nursing mother’s fat into the bloodstream, where it can end up in her milk supply. The Slim-Fast website suggests that most dieters following their program lose between 1 to 2 lbs. a week.
Safety
On the Slim-Fast website, registered dietitian Ali Auerbach offers reassurance on the safety of Slim-Fast products. Slim-Fast shakes and bars do not contain appetite suppressants, drugs or stimulants that can pass through your milk supply and harm your baby. Many of the products do, however, contain artificial colorings, flavorings and sweeteners, including sucralose, acesulfame potassium and aspartame, which your baby can potentially ingest through breast milk. Lactation consultant Kelly Bonyata, the owner of the breastfeeding advice site Kellymom.com, says there is a lack of data as to what quantities of these additives pass into the breast milk and whether these artificial sweeteners are safe for infants.
Prevention/Solution
Instead of following the full Slim-Fast program, nursing moms can drink a shake or eat a bar occasionally as healthy snack or meal replacement. You can also make your own shakes by combining low-fat milk with fresh fruit and a source of fiber, such as flax seed or wheat germ. Nursing moms just need to make sure their daily caloric intake falls within the recommended guidelines. Check with your doctor before starting a diet plan to ensure it is safe and appropriate for your situation.
Drinking a protein-rich beverage is better than skipping a meal.Photo Credit ArthurHidden/iStock/Getty Images
Overview
Slim-Fast is a line of meal replacement products, manufactured by Unilever. These products are designed to provide nutrition in the form of a fortified beverage. According to Slim-Fast.com, when used to replace two meals, these beverages help encourage weight loss. These ready-to-drink beverages fit the criteria for a light meal replacement, are vitamin- and mineral-fortified and rich in fiber. While real, whole foods are always the best option, Slim-Fast shakes may be beneficial for helping you control your caloric intake to lose weight.
Meets Light Meal Criteria
Slim-Fast shakes are designed to be used as a snack or a light meal replacement, to encourage weight loss. In order to meet these goals, these ready-to-drink beverages should be calorie-controlled but offer a balance of carbohydrates, protein and fat for optimum nutrition as well as an appreciable amount of dietary fiber for optimum satiety. According to Bodybuildingforyou.com, the best light meal replacement shakes offer about 200 calories and, on average, 20g protein. All the Slim-Fast shakes provide 180 to 190 calories per serving and vary in protein content from 10 to 20g.
Rich in Micronutrients
Slim-Fast shakes are fortified with 23 essential vitamins and minerals which enhance its nutritive value. On average, one serving meets 30 percent of the Recommended Daily Value or DV for most of these nutrients. It is particularly rich in the antioxidant nutrients; vitamins E and C, as well as calcium and phosphorus, meeting 50 percent to 100 percent of the DV for each. Because Slim-Fast is milk-based, it is rich in nutrients naturally found in milk, such as calcium, vitamins D, A, B2 and potassium. Other vitamins and minerals added to this product are in synthetic form. Some synthetic nutrients, such as folic acid, are better absorbed than in natural form.
Convenient and Portable
Eating something is always better than skipping a meal. Skipping meals may cause dips in blood sugar, low energy levels and encourage binging later in the day. In addition, according to the BBC, skipping meals may cause other health risks. Convenient, portable and non-perishable protein drinks, such as Slim-Fast, are an easy option for those short on time, or who may otherwise skip a meal altogether. They provide a concentrated source of macronutrients, such as protein. Although high-quality protein is available from many whole foods, such as dairy products and meat, these foods are perishable and may not be as convenient. Ready-to-drink shakes can be thrown in a purse or gym bag for later consumption. In addition to high-quality protein, Slim-Fast is a ready source of energizing carbohydrates and is low in fat.
Combine regular walking with cardio and strength training for quick weight loss.Photo Credit Photodisc/Photodisc/Getty Images
A medium-sized adult has to walk more than 30 miles per month to burn 1 lb. of fat, according to MedlinePlus. Therefore, if you were to walk every other day, you would have to walk approximately 2.5 miles per session to shed 1 lb. a month. While this may be beneficial if you want to tone up, it is not enough exercise if you wish to lose a considerable amount of weight quickly.
Significance
Walking every other day, by itself, is not enough exercise to promote significant weight loss. To shed a noticeable amount of pounds, it is necessary to walk more regularly and consume a healthy diet. For optimum results, combine your walking program with high-intensity aerobic exercise and strength training. Check with your health care professional before making changes in your exercise or diet plan.
Facts
To lose weight, you need to burn more calories than you consume. The best way to do this is by balancing your food intake with exercise. If you wish to utilize walking -- a low- to medium-intensity exercise -- as your main form of exercise, you need to eat a low-fat diet and walk briskly for 30 to 60 minutes for five days a week to lose a significant amount of weight.
However, if you still prefer to walk every other day, it is necessary to include more intense aerobic exercises and strength training in your program to lose much weight. High-intensity aerobic exercises, such as running and swimming, burn more calories than walking. Strength training, by contrast, builds lean muscle. Muscle cells require more energy for sustenance and therefore burn more calories during exercise as well as rest.
Health Benefits
Physical exercise -- including regular walking -- is not only critical for maintaining good health and controlling weight, it's also beneficial for reducing risk factors associated with heart disease, cancer, diabetes, osteoporosis and other medical conditions. Furthermore, it can alleviate anxiety and depression and promote psychological well-being.
Considerations
Engage a qualified instructor when strength training, because incorrect technique may lead to injury. It's also worth noting that because muscle is heavier than fat, it is possible that your weight will increase as your body becomes more toned, especially when lifting weights. However, body composition is a better indicator of your health than weight, so work with a fitness professional to find out what's best for you.
A young woman on an elliptical machine at a gym.Photo Credit Andrew Bassett/Hemera/Getty Images
Overweight and obesity issues are a challenge for about 2/3 of Americans, according to the U.S. Department of Health and Human Services. If you want to lose 20 pounds quickly, you need to make healthy long-term lifestyle changes. Through regular exercise and dietary modifications, you can meet your quick weight loss goals.
Set Fast Weight Loss Goals
The fastest weight loss goal recommended is 2 pounds weekly, according to MedlinePlus. Create this weight loss by burning 7,000 calories weekly, because a pound of fat contains 3,500 calories. Split your calorie-burning goals between exercises and reduce your caloric intake. For example, for a 2 pound weekly weight loss, decrease calorie consumption by 600 daily and work out to burn 400 calories daily. At this pace, you will lose 20 pounds in about 10 weeks.
Calorie Burning Cardio
If you want to lose 20 pounds fast, select cardio activities that burn the most calories during your workout. For example, walking at 3.5 mph burns only 298 calories an hour for a 155 pound person, according to Harvard Health. However, increase the intensity to jogging and burn 744 calories an hour. Other high calorie-burning cardio options include using an elliptical, which burns 670 calories an hour and rollerblading, which burns 520 calories an hour. Discuss a healthy level of activity with your doctor.
Special Food Choices
Decrease calorie consumption by selecting foods that are low in calories an high in volume. For example, fruits and vegetables contain high volume and low calories. These foods are also high in fiber, which takes longer to digest. Other healthy food choices include whole grains, low-fat dairy and lean sources of protein. Foods high in omega-3 fatty acids are another good option. Salmon, tuna, flaxseed and walnuts are foods that contain high levels of omega-3 fatty acids.
Avoid Fad Diets
Some fad diets promise fast weight loss. However, this isn’t the best way to lose 20 pounds quickly. Fad diets recommend using special powders, pills or eating a single food, like grapefruit, for several days. The weight loss sustained during fad diets is difficult to keep off long term. A healthy weight loss plan needs to include foods you enjoy eating and regular exercise. Always discuss a new weight loss plan with your doctor to ensure safety.
Get active to lose weight at 56.Photo Credit Huntstock/Huntstock/Getty Images
Weight gain at age 56 is caused by a variety of factors, such as inactivity and eating more calories than your body needs. However, losing extra pounds is important to your health. It can reduce your risk for coronary heart disease, stroke and high cholesterol, according to the U.S. Department of Health and Human Services. A few lifestyle changes will help you accomplish your weight-loss goals.
Cardio Exercise
At age 56, you need at least two hours and 30 minutes of moderate activity weekly, recommends the Centers for Disease Control and Prevention. Moderate activity includes exercise such as water aerobics or taking a walk. When moderate activity isn’t challenging any longer, switch to vigorous activity. Instead of two hours and 30 minutes, you need only one hour and 15 minutes of vigorous activity weekly. Vigorous activity includes exercise such as jogging, running, playing racquetball or playing singles tennis.
Strength Training
You also need to plan at least two strength-training sessions weekly. Strength training burns calories and promotes weight loss. However, as you age, muscle loss occurs. If you don’t engage in strength training, the muscle loss is replaced with fat. Regular strength-training sessions stop this from occurring. Workout sessions need to last 20 to 30 minutes and target your major muscle groups, including your hips, abs, legs, back and chest.
Calorie Intake
At age 56, you need fewer calories than you did in your 30s and 40s. Calorie needs decrease to 1,800 daily for women who participate in moderate activity. Women who select vigorous activity need 2,000 to 2,200 daily calories, according to the American Heart Association. Men generally need more calories than women. A 56-year-old man needs about 2,200 to 2,400 calories with moderate activity and 2,400 to 2,800 calories with vigorous activity. Discuss an appropriate level of activity with your medical provider.
Portion Control
Even if you’re eating healthy, it’s possible to gain weight if you eat too many calories. This occurs when you aren’t monitoring portion control. Pre-measure foods to ensure you aren’t overeating during your meal. When a measuring cup isn’t available, use visual cues to estimate food serving sizes. For example, eat a serving of protein the size of a deck of card. When eating cheese, think about eating the size of your thumb. Eat a serving of pasta or rice the size of an ice cream scoop.
