TERRIFIC article on how essential strength training is for seniors.

The only issue is that they don’t talk about progression. Without increasing the intensity of the weight training, results will slow and then stall. By lifting heavier, or slower, or with instability, etc., (It’s all in “The Cardio-Free Diet,” you increase your strength that much further.

http://www.nytimes.com/2010/08/31/health/research/31muscle.html?_r=1&th&emc=th

I have been a fan of giltgroup.com for some time now, as you can find amazing clothes, home furnishings and accessories, etc., and now they have started giltcity.com., which provides experiences, such as restaurant deals, etc.

They have featured Jim Karas Personal Training, so check out our offers at http://www.giltcity.com/chicago/jimkaras.

Jim

I’ve watched two episodes of this new show starting Laura Linney (I sat next to her once on a flight from Chicago to New York) and, once again, she is HUGE.

Even when the title character, played by Laura Linney, tries to motivate her to lose weight by paying her $100 a pound, she still Can’t Lose Weight.

They show her eating all the time and trust me, that actress need to eat constantly to stay at that terrible unhealthy weight.

You know I roll my eyes when overweight people claim “I don’t eat.” I am actually happy that the show depicts the fact that this character eats AND drinks (she was downing a huge cup of some red punch or drink last night) and that’s why she is so big.

You realize, if this actress ate a normal 2,500 calories a day, she would shed weight like crazy. I eat only about 1,800-2000 calories a day, so I’m giving her more food than i eat and I exercise three hours a week, hard, and move around all the time.

I hope that someday she sheds that weight. If not, her exciting career will be cut short.

Jim

I challenge you all to go one day, just one day, without one “wheaty” carb, even the whole wheat ones.

Get up and eat a few eggs, poached or hard boiled, or high fiber cereal with low fat milk and some fruit.

Snack on cottage cheese or yogurt.

Eat a big salad with 6 ounces of protein and plain balsamic vinegar or lemon juice. Don’t be afraid to pile on the veggies.

Snack on nuts in the afternoon, say 10-12 almonds.

Eat 6 ounces of lean protein, a small sweet potato and a big serving of steamed vegetables.

Snack on a few more nuts or cottage cheese and yogurt.

And tell me how you feel the next morning. I bet you will say GREAT!

Try it.

Jim

I have seen a recent uptick in the amount of people contacting me to ask about these diets.

I have to back to what I always say – The calorie is truly the key to weight loss.

I will even say that many vegans and vegetarians I know are overweight, some terribly overweight.

I don’t think meat is the key to weight loss, but I do think protein is critically important. Without animal protein, eggs or dairy, you are truly relying on the legumes, lentils (which may be considered a legume) and the small amount of protein found in other foods. It’s tough.

So, please, even if one of your kids wants to adopt this eating plan, explain that fruits and vegetables are key. I find that most vegetarians LIKE on pasta and rice and it’s all WHITE! That’s not a smart plan.

Jim

Spent a few hours yesterday paddle boarding for the second time off Balbo Island.

Now, to be clear, I had already lifted weights for 45 minutes, then had lunch, then hit the boards.

But, it was a great way to get activity in to my day, especially since I am in the car all the time when here. I miss my city and the walking, but there really isn’t any place to walk to around here.

So, i do urge all of you, especially with the nice weather, to get in as much activity as possible. You can even take a walk, or ride bikes, or paddle a boat. Just don’t call it exercise. It’s active rest.

Jim

I find so many people continue to tell me that they are eating “healthy.”

Now, the vast majority of these people are overweight, which leads me to the question, “Does healthy mean low calorie.”

Clearly, the answer is NO. I see supposed “health foods” in stores, on restaurant menus, etc., and sure, they are made with organic ingredients or extra virgin olive oil (which I must say it generally a total sham) and the like.

But, the dish still adds up to lots and lots of calories. It’s a bit like guacamole, which is one of the highest calorie dishes you can make. Sure, it’s avocado and that is the “good” fat, but all you need is a teaspoon and you have given yourself the nutrients. Most people eat gallons of it, on fried chips, and end up gaining a ton of weight.

So, think BEFORE the world “health,” “Is this dish or product low cal?”

Would will probably be shocked.

Jim

I just got back from working out at a club in Newport Beach, CA.

There is an overweight man, probably younger than I am, who is there ALL THE TIME.

If I workout at 8:00 AM, he’s there.

Ditto with noon.

Same goes for 8:00 PM.

And the same applies to the weekends.

I say this as he is at least 60-70 pounds overweight….and he appears to live at this club.

Now, for any of you reading and also working out all the time, i ask you, “Is your weight going down? Are you achieving your results? Is this a good use of your time?”

I only ask as clearly, this man is eating up a storm. Ditto for a lot of people I know who workout WAY too much, and this includes crazy marathon and iron man people.

You should be LOSING weight if you are working out. You should be losing inches if you are working out all the time. You should be in IDEAL shape if you are working out all the time.

If you are not, then there is something wrong with your eating.

Jim

I am down in Orange County as I am finishing up my new book.

Whenever I am walking around in the malls, because that’s all they have, malls, you can see the overweight and obese people and most of them are eating and drinking.

There is a large Hispanic community down here. The research shows that they have a higher percentage of overweight and obese adults and children, and you really see it.

And the people aren’t just a few pounds overweight. Most of them are very large.

i was just at my favorite yogurt place, where you pay by the pound for your yogurt, fruit and toppings.

The thin people (I will put myself in that category) get the small yogurt and the fresh fruit on top.

The heavier people eat the large size, skip the fruit and pile on the candy, chocolate sauce, etc.

It’s actually upsetting!

Jim

I just noticed some researched that showed that soda consumption went very slightly down for the first time in years. That’s good.

What’s NOT GOOD is the fact that energy drink consumption skyrocketed.

if you are drinking these beverages, please know that they are packed with calories and really screw with your energy levels, since they send you a jolt of sugar and caffeine that is quickly followed by a crash.

And remember, liquid calories are a killer!

Jim