Lifestyle Changes

Recently a writer acquaintance of mine blogged about dieting. She wanted to lose weight and look good for the summer beach. Truth be told, I loathe the word diet. Oh, we all use it. "I can't have that third slice of cake, I'm on a diet." But what exactly does it mean? To me it sounds temporary. Like something borrowed that has to eventually be returned. "Thanks for the use of the diet, but I'm at the size I want to be, so you can have it back now."

If you are looking to lose weight, become more toned, or feel stronger and more vibrant, you need to consider a lifestyle change. It can be as small as walking a mile every other day or as encompassing as hitting the gym daily while noshing mainly on fruits and veggies. But this will have to continue the remainder of your life. Once you hit your target of, say, 140 pounds, if this is where you want to stay, you can't return to your old ways.

Here's what I mean. I apologize if you've read this story before in one of my other blog posts, but it bears repeating. When I was in my 30's I worked in a retail store. People brought in donuts and cake regularly. Maybe to ease the tedious days of folding shirts and sweaters? Maybe to celebrate a birthday? Whatever the reason, junk food was readily available. My co-workers didn't care for me passing on the invitation to indulge. Once in awhile I'd reach for a donut, but I knew I couldn't have more than one, nor could I eat one everyday. My metabolism was already showing signs of slowing, and I didn't want to encourage it to conk out altogether. The responses I'd get? "It's one donut, it's not gonna hurt you." And "You're skinny. You can stand to eat a couple donuts." Or "Look at you. You can eat what you want."

That was the point. I didn't eat what I wanted to eat. Between that and moving around a lot on the sales floor, I kept my weight steady for years. The truth is, the older you get, the more often you need to change both your diet and your exercise plan. That is, if you don't want to turn to mush by the time you're 70.

Those of you who have been steady readers understand that my main focus is keeping my cholesterol levels down. I could stand to lose a little belly fat (and some around my back), but for the most part I think I'm pretty healthy. But I exercise three times a week for at least an hour each time, and I don't consume much meat, and try to load up on the green stuff. I love my cookies and pastries, so there's my downfall. If I could quit my sugar addiction, I'd be perfect. But that's one lifestyle change I have yet to master.

Dieting is temporary. It's a way to trim the fat until you've hit your ideal weight. But it doesn't last because once you're there it's easy to think, "I did it! Now where's that ice cream sundae award I've been waiting for?" And suddenly you're sitting in the breakroom with a gigantic bag of Fritos in your lap. A lifestyle change? Fritos are replaced by carrot sticks and a couple of saltines. Dieting: "I'm at 135! Perfect! I was getting sick of running on the treadmill." Lifestyle change: "Running on the treadmill is getting lackluster. Maybe this week I'll master the Precor."

See the difference?

Oh, sure, a Frito or eight won't hurt once a week, and skipping the workout because you're not feeling well (or you've pulled a groin muscle) is fine. But being that it's now routine to eat better and get exercise, the break is temporary. Like a diet is temporary. Only better.

Friday's Workout-New Structure

Today, after my ten minutes of warm-up, I went through the usual drill of machine weights (including my fave, the leg abductor/adductor), all the arm machines were in use. I figured today was as good a day as any to try out the free weights.

Here's what I hate about free weights: they are usually found in a room with very muscular men and women who look like they are training for a weightlifting competition. The good part? All the 3 and 5 pound weights are free for use. (Another play on the term "free weights," perhaps?) I grabbed a 5-pounder and tried to look like I knew what I was doing.

First, I stood feet shoulder width apart (it seems all exercises begin like this, so I figured it seemed correct), and extended my arms out so they were in line with my shoulders. I then lifted my arms up and down slowly ten times. Then I used a weight bench and placed one knee on it, and one arm with my palm flat against it (as if leaning over the bench) and I pulled my arm back to work my triceps. Then I did curls. I have to say...these worked my arms much more than the weight machines. I found a site that has fairly simple yet effective arm exercises: http://www.shape.com/fitness/toned-arms-in-record-time?page=1

These are perfect for slipping in during lunch breaks. They don't take a lot of time, yet they will sculpt you like nobody's business!

Anyhow, after the weights and some ab work (of which I could use more of), I went onto the Precor and did a good 45-minute workout. I became too hungry to polish off another 15-minutes, so I went home and ate a bagel with spicy-flavored tuna fish, a tiny bit of mayo, and celery. I was told to eat protein after a workout, remember. So I try to do just that.

I think I will incorporate free weights into my routine once a week for the time being. I'm still a little intimidated by them...and by the brawny men and women who use them regularly. But they were a nice challenge, something to keep me from being bored. And when working out regularly, that's very important!