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Table of Contents:
Fitness Q&A: How do I know how much exercise I should be doing?
Tailored Fitness Move Single-leg romanian deadlift
The Secret Eating Plan of Fitness Pros Fitness Research: The Effect of Resistance Exercise on The Thermic Effect of Food
Tailored Fitness Recipe: Pumpkin Muffins with Candied Ginger

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Fitness Q&A
Q. How do I know how much exercise I should be doing?

A. Your fitness goals will determine how often, how long and how hard you exercise, and what kinds of exercises you do. Your goals, present fitness level, age, health, skills, interest and convenience are some of the things you should consider. A competitive athlete in training would follow a different program than the average person whose goals are overall health and fitness.

Well-designed programs include something from each of the four basic fitness components described below. Start your workout with a warm-up and end with a cool-down. As a general rule, space your workouts throughout the week and avoid consecutive days of hard exercise.

I'll cover the amounts of activity necessary for the average healthy person to maintain a minimum level of fitness. Some popular exercises for each category are included.

Warmup - 5-10 minutes of exercise such as walking, slow jogging, or stationary biking. Low intensity movements that simulate movements to be used in the activity can also be included in the warm-up.

Strength Training - at least two 20-minute sessions each week that include exercises such as calisthenics, pushups, sit-ups, pull-ups, and weight training for all the major muscle groups.

Cardio - at least three 20-minute bouts of continuous aerobic (activity requiring oxygen) rhythmic exercise each week. Aerobic activities like brisk walking, jogging, swimming, cycling, rope-jumping, rowing, and cross-country skiing.

Flexibility - 10-12 minutes of daily stretching exercises performed slowly, without a bouncing motion. Do these after a warm-up or during a cool-down.

Cool Down - a minimum of 5-10 minutes of slow walking, low-level exercise, combined with stretching.

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Tailored Fitness Move
Single-leg Romanian Deadlift with Medicine Ball Front Raise: This super powered move works hamstrings, hips, low back, abs, and shoulders. No medicine ball? You can still do this with a dumbbell or any solid, moderate weight household object….. read more.

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The Secret Eating Plan of Fitness Pros
Interested in boosting metabolism, losing weight faster, and achieving enhanced performance, while eating all your favorite foods? Follow these top trainer eating tips and start losing weight today…

Any qualified trainer will tell you that starving yourself is a one-way ticket to fat storage and fatigue. Cutting calories to a bare minimum puts your body in starvation mode, and causes your body to conserve energy, making weight loss virtually impossible, and in some cases promoting fat storage and weight gain. The secret to getting lean is eating small meals often. When you provide your body with adequate calories it uses food as fuel instead of storing it as fat. Eating often also boosts metabolism due to the thermic effect of food (the calories your body burns while digesting food). In fact 10-30% of calories are burned digesting food so the more often you eat, the more you boost metabolism, and the quicker you lose weight.

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Fitness Research
The Effect of Resistance Exercise on The Thermic Effect of Food A study on The Effect of Resistance Exercise on The Thermic Effect of Food reported in the International Journal of Sport Nutrition & Exercise Metabolism found that in the 2 hours following a 660 calorie carbohydrate meal there was a 20% increase in the thermic effect. However, when this meal was eaten after a resistance exercise session defined as 10 exercises done for 2 sets of 10 reps, the post-meal energy expenditure was far greater, 34% above baseline.

So don't worry about eating immediately after your strength training sessions. Not only will your muscles be looking for fuel, but you'll give your metabolism a boost too.

Denzer, C.M., and J.C Young. The Effect of Resistance Exercise on The Thermic Effect of Food. International Journal of Sport Nutrition & Exercise Metabolism. 13:396-402. 2003.

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Tailored Fitness Recipe
With fall here how can you not think of pumpkin and all the great things you can do with it, like bake a healthy muffin. If you are not sensitive to sugar substitutes, you could experiment with swapping out the sugar for Splenda. Try serving these with some scrambled egg substitute or egg whites. I also recommend Smart Balance spread because it's made from good fats and you can bake with it.

Pumpkin Muffins with Candied Ginger
This recipe serves: 12
Preparation time:   10 minutes
Cooking time:    25 minutes
Ingredients
nonstick cooking spray
1/4 cup (1/2 stick) unsalted butter
1/2 cup brown sugar, firmly packed
1 large egg
1/2 cup canned pumpkin puree
1 teaspoon freshly grated ginger root
1 cup all purpose flour
1/4 teaspoon baking soda
1 teaspoon baking powder
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground allspice
1/3 cup low-fat buttermilk
1/2 cup minced crystallized ginger

Cooking Instructions

1. Preheat the oven to 350°F and spray 12 muffin tins with nonstick spray.

2. Place the butter in a mixing bowl and beat at high speed with an electric mixer for 30 seconds. Gradually add the sugar and continue to beat until the mixture is very fluffy.

3. Add the egg and mix on low speed to combine. Add the pumpkin puree and grated ginger root and mix again.

4. Sift the flour, baking soda, baking powder, salt, cinnamon, nutmeg and allspice together.

5. Fold in half of the flour mixture. Stir in the buttermilk. Fold in the remaining flour mixture and the crystallized ginger. The batter should be smooth, but be careful to not overmix.

6. Fill the prepared tins halfway with the batter. Bake until the muffins are golden brown and a toothpick inserted into the center of a muffin comes out clean, about 25 minutes.

7. Transfer the muffin tins to a wire rack and cool for 10 minutes before removing the muffins.

Nutrition Facts
Serving Size
Calories 137
Protein 2 g
Total Carbohydrate 23 g
Dietary Fiber 1 g
Soluble Fiber 0 g
Insoluble Fiber 0 g
Sugar 13 g
Total Fat 4 g
Saturated Fat 3 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Omega-3 Fatty Acid 0 g
Omega-6 Fatty Acid 0 g
Cholesterol 28 mg
Percent Calories from Fat 28 %
Percent Calories from Protein 6 %
Percent Calories from Carbohydrate 67 %

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Recommended Fitness Product
Have you seen Tom Venuto’s new fat burning system yet? It’s called “Burn the Fat, Feed The Muscle.” I've read the whole thing (all 337 pages) and there's some great information in there about how to lose fat quickly and easily without drugs, supplements or any kind of gimmicks. I highly recommend it—it's very honest and straightforward without all the hype you see in the magazines these days. Read more about it here.

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