Exercise and Fitness Blog

A common question about weight loss is, “how much exercise to lose weight”.  It is almost universally understood that there is a calorie equation, and so long as you burn more calories than you take in, you’ll produce a deficit that will result in weight loss.  Everyone burns calories at a different rate and that rate will change as your body mass to muscle ratio changes, among other things.

One study mentioned on the BBC website today suggests that one hour a day is the magic number to lose weight and keep it off.  They suggested that less than one our a day would not be sufficient to keep the weight off.  One thing that they didn’t mention was the type of exercise or how intense the exercise needed to be.  Here is the original article.  While they seem to answer the question “how much exercise to lose weight”, they didn’t tell the whole story.

Now I have to admit that I haven’t read the entire study, which was published in the Archives of Internal Medicine journal.  But, I would say much less than an hour of exercise would answer the question how much exercise to lose weight.  For example, in September of 2007 I accepted a challenge at work with a few other guys to see which of us could lose 10% of his body weight in the shortest amount of time.  I decided to eat mostly normal, although I watched my portions a little.  I also didn’t eat so that I got stuffed.  I also started running again.

Keep in mind that I wasn’t running a lot, but I was running two or three days a week and anywhere from two miles to three miles.  This would average out to about 10 minutes a day, but on the days that I exercised I didn’t run for less than 18 minutes.  The result was a loss of 10% body weight in about a month, and now a year later I’ve kept it all off with moderate exercise.  Also note that some weeks I didn’t run more than once, and others I ran four times.

So, How much exercise to lose weight?  Apparently some research suggests an hour a day, but I would suggest that you start with whatever you can do.  If that’s 20 minutes a couple times a week, then start there.  In my opinion, the best exercise routine to build is the one that you can comfortably maintain.

I suppose that one question remains: what is the “Best exercise to lose weight”?  Without any handy statistics, I’ll suggest that Running would be the winner, but I’ll leave that for another post another day.  The best exercise to lose weight is the exercise that you feel comfortable with and that you can maintain.

So go do something right now, and then do it again tomorrow or the next day.  Stop planning!  Start doing!

Hey, I finally have the full running speakers package ready to go and so I snapped a shot of it.  This is the one I’m sending off to the winner of the contest.  Here’s what will be included for the running speakers.

- Speakers
- Running Harness
- Quick Start DVD

With the following bonuses for everyone:

- Rich Harris running shoes video (30 minutes)
- Rich Harris web conference (1 hour video)
- Jim Mishler triathlon teleconference (1 hour mp3)

LAST MINUTE BONUSES

The first 6 people only will receive a free upgrade to
overnight shipping.  That’s worth $30.00.

And, the first 25 people will get a bonus DVD with the
Rich Harris running shoe video in high quality.

Here’s the page where you’ll go tomorrow at 2:00 PM EST.

http://www.maintainfit.com/get-running-speakers.php

I’ve gotten such a positive response from people that are using and even just seeing the running speakers for the first time that I’ve decided to give a pair away for free.

The race director of the Fit for Life half marathon liked the running speakers and he even asked if he could post the video I made to his website.  Do you remember Jeremy, you know, the guy that made the biking helmet cam video on my blog?  He let his fiance run in them for the same 10K race on Saturday and she loved them.

Some guy even came and asked me about them after the race and tried them on.  He mentioned a lot of the same frustrations about headphones, training and races that I heard during the survey about running with music, and was really impressed with how light they are and how they sound.

So, while I’m still working with the inventor to let Maintain Fit members have a first shot at them, I decided to GIVE AWAY a pair for FREE.

Here’s how it will work.  I want you to tell me about the biggest benefit that you get from running with music and how the running speakers would enhance that benefit.  The trick is that you have to be able to say it in 150 - 300 words.  I’ll go through the responses and choose the best one and send him or her a pair of running speakers, for FREE.

Here’s how to submit your entry.  To enter your short essay, simply post it as a comment on this blog post, and make sure to leave your e-mail address (I have my blog configured to never show your e-mail address, but if you win I need to contact you to get your address and ship you the speakers).

Just come up with the biggest benefit to running with music and explain how the running speakers would enhance that benefit, then explain it in 150-300 words as a comment on this post.  That’s it!

Some contest rules:

1. I am the sole judge and jury.

2. Entries must be posted by 7:00 PM EST eastern time on July 17th to be considered.

3. I reserve the right to changes the rules if there’s something I haven’t thought of.

That’s it for now so get busy!

I’ve heard that some people are having trouble viewing the videos about running speakers in my blog, so I moved the videos.  If you had trouble with either of the posts linked to below, give them another try and ENJOY!

Run with Music - Safety Speakers

Mountain Bike with music too (helmet cam)!

That’s it.  Have a great weekend.

So last week someone told me about the Fit for Life Half Marathon, 5K, and 10K in Boise this weekend.  Even through I haven’t been formally training for it, I thought it would be fun to run in it, but I wanted to make sure that I could wear the running speakers.  So I sent an e-mail to the race director and he said it would be OK for me to wear them.

Now, I’m not sure that all race directors will have the same opinion, but the speakers do alleviate most of the safety concerns and still don’t get in anyone’s way, so it seemed like a win win situation.  Fit for Life, here come the safe running speakers!

I made a short video about the race, including a short interview with the winner of the half marathon.  Of course I got several shots of the safe running speakers in there, so take a look (video below).

 

 Fit for Life half marathon with safe Running Speakers: Play Now | Play in Popup | Download

I’ve just made several updates to the site that should help new visitors quickly understand that Maintain Fit is an online exercise log.  I’ve also included a new description on the homepage that highlights some of the benefits of keeping a regular exercise log.  Even if you’re an old member, go and check it out:

Exercise Log homepage

I think that the two principles of psychological momentum and social obligation are huge when it comes to developing a lifestyle that includes the healthy exercise that so many people want.  They overcome the biggest mental obstacles to achieving your health goals.  The great part is that both of these ideas are, in substance, accommodated using an exercise log.

So, I did my best on the my homepage to better explain what these are and start the process for someone that will enable them to life the lifestyle they want - healthy and strong.  I also added a few links that bring people to the sign up page (reminding them of course that it’s free ;).

So, if you’re not yet a member of Maintain Fit, go and look at the homepage and get a personal exercise log account today and start living the lifestyle that you deserve.  I also point out that I send fantastic health and exercise information to Maintain Fit members often and even have some really cool experts that provide additional content.

Exercise Log homepage

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On a side note, if you’ve been following the running speakers videos, I’ve got more to post, but Jeremy and I are going to take the 4th of July weekend off.  So, keep you’re eyes on your inbox for some more cool videos and other stuff next week, and have a great 4th of July.  God bless America!