14 , 2005
Sam's Fat Loss Plan
Gov. 2005 Dietary Guidelines Report
exactly a revelation. Nor is it a change in the tune health
experts have been properly whistling for decades. So what's
new in the Dietary Guidelines for Americans 2005?
from key 41 recommendations:
prevent gradual weight gain over time, make small decreases
in food and beverage calories and increase physical activity.
help manage body weight and prevent gradual, unhealthy body
weight gain in adulthood: Engage in approximately 60 minutes
of moderate- to vigorous-intensity activity on most days
of the week while not exceeding caloric intake requirements.
sustain weight loss in adulthood: Participate in at least
60 to 90 minutes of daily moderate-intensity physical activity
while not exceeding caloric intake requirements. Some people
may need to consult with a healthcare provider before participating
in this level of activity.
a sufficient amount of fruits and vegetables while staying
within energy needs. Two cups of fruit and 2½ cups
of vegetables per day are recommended for a reference 2,000-calorie
intake, with higher or lower amounts depending on the calorie
less than 10 percent of calories from saturated fatty acids
and less than 300 mg/day of cholesterol, and keep trans
fatty acid consumption as low as possible.
total fat intake between 20 to 35 percent of calories, with
most fats coming from sources of polyunsaturated and monounsaturated
fatty acids, such as fish, nuts, and vegetable oils.
some of these recommendations don't seem new to you, that's
because they aren't. These are excellent recommendations though.
The fact that they continue to be issued with greater emphasis
on exercise and veggie and whole grain intake testifies that
in fact there is not a disagreement amongst legitmate experts
on how to eat and exercise healthily.
divergence in diet and exercise advice that we witness in
slick product adds and from "personal trainers"
comes only from opportunists trying to sell you something
that disagrees with this standard advice. Opportunists courting
your desire to eat more and exercise less - and still
be lean and healthy. That's right, 20 minutes on an 'XFlex'
machine will not and cannot make you lean and healthy.
don't look at the 2005 guideline's as mundane or old news
at all; I see them as an ever-present confirmation of what
eating and exercising healthily really entail.
is new? The emphasis placed on the recommendations.
Finally exercise recommendations are more realistic, stating
that in fact 60 to 90 minutes of dedicated daily exercise
above and beyond normal daily activity is needed for effective
fat loss and fitness gains and health maintenance. The old
recommendation for 30 minutes of daily exercise has been properly
relegated to the minimal amount required to reduce risk of
some disease. 30 minutes of exercise is not enough for effective
fat loss or fitness. - Of course Rhino Fitness has been saying
this for over 15 years..
will still be many people making the irrelevant argument that
they don't have time to do this much exercise (60 to 90 minutes
daily). This lame excuse really sticks in my craw. What needs
to be understood is that we are what we are; our cells respond
to a degree of exercise intensity and a certain duration of
exercise; our personal schedules have zero influence on changing
how our cells respond to exercise.
it or hate it, we need about an hour of exercise just about
every day, as the research behind these 2005 recommendations
proves. Exercise isn't a product that we have consumer power
over. We can't call customer service and demand to have our
exercise requirements fit our schedule. We can't threaten
the manufacturer that we will switch brands if our customer
service demands aren't met. But this is exactly how many people
treat not only exercise needs, but dietary needs as well.
I only had a nickel for every time a person has emphatically
told me, "There is no way I have time for this. No one
has time for this! Less is just going to have to do!",
speaking as though they are the CEO making company policy
flash - You're not the boss. Your diet and exercise needs
are coded into your DNA, and there is nothing you or anyone
else can do about it. We need a certain quantity of vitamins,
minerals, and calories to run our machinery, and a certain
amount of exercise to stimulate our cells to respond in the
most effective way to keep our body fat reasonable, and to
keep us fit.
now that we know this, what next? Do we dig in our heals and
treat healthy living as a burden; "healthy living interferes
with my sedentary lifestyle". Or do we turn it around,
"I sure was wasting my time believing potato chips and
giant steaks were everyone's life ambition, it's time to escape
those habits and get real".
long is the population prepared to live in the contrived benefit
system? How can we let our selves believe that over eating
and eating crappy food is a reward? Good gracious we're dying
for gods sake. Children now have high blood pressure because
they are overweight - kids!
half the population is unhealthily overweight from eating
too much and not exercising enough - and this is killing people.
I guess that fat laden cake and the 10 oz steak really are
"to die for".
10 oz top sirloin steak broiled to "perfection"
has 728 calories, 76 g of protein, and 44.5 g of fat. Is your
mouth watering? Can't wait to eat 200% more protein than your
body can absorb at one time? How about consuming 90% of your
fat intake in one sitting? No wait, that's not right. More
than the steak alone would be consumed. A typical meal with
a 10 oz steak will have more than 100% of your fat intake
for the whole day in one seating, and close to 2000 calories
almost like we're living out a science fiction movie where
the population is brainwashed into believing living unhealthily
is a reward; all part of a diabolical alien plot to rid the
earth of humans and take over the planet. How can we actually
sit back and say, "Ahh, this is the life, overweight,
heart disease, high blood pressure, diabetes, sleep apnea
With any luck I'll be up for coronary bypass surgery soon.
If I play my cards right I'll die before I'm 60." If
that sounds ridiculous, then perhaps we can begin to see how
the actions that cause these health problems must be ridiculous
as well, and must be avoided.
take these 2005 diet and exercise recommendations to heart,
goofy diet, no quick fix exercise program. Eat healthy everyday,
and make exercise a healthy rewarding part of your life. Many
are summarizing the Dietary Guidelines report with the now
ubiquitous healthy living catch phrase;
"eat less, exercise
really is that simple.
here for more info on the 2005 US Dietary Guidelines report
2003-2005 Cris LaBossiere Rhino Fitness