photo credit: Johan Larsson

Just a quick link to an article I found this morning that might be helpful to some of you out there, its top 10 free Iphone Apps to help you lose weight!  From the website:

Even if you didn’t make a resolution to lose weight this year, you probably have some fitness goals you would like to achieve in the new year. To help, we’ve put together a list of the top 10 free iPhone apps to help you lose weight and get into shape.

Top 10 Iphone Apps To Help You Lose Weight

Enjoy!

Whenever I’ve looked into information about losing weight, and how much time you should be exercising every day in order to lose weight, I would always hear a quote about how you need to exercise 30 minutes a day 3-5 times a week in order to see any type of sustainable weight loss.

photo credit: J.C. Rojas

Today I was reading an article on MSNBC.com that wants to modify that notion a bit.  30 minutes 5 times a week may not be enough any more!

Greater amounts of physical activity than currently recommended may be necessary to prevent people from gaining weight, and to help them lose weight and keep it off, according to updated guidelines issued by the American College of Sports Medicine.

In a 2001 position paper, the ACSM recommended a minimum of 150 minutes per week (roughly 30 minutes per day 5 times per week) of moderate-intensity physical activity for overweight and obese adults to improve health; however, 200 to 300 minutes per week was recommended for long-term weight loss.

“More recent evidence has supported this recommendation and has indicated that more physical activity may be necessary to prevent weight regain after weight loss,” reads the ACSM’s position paper published in the latest issue of the College’s journal Medicine & Science in Sports & Exercise.

Specifically, evidence published after 1999 indicates that between 150 and 250 minutes per week of moderate intensity physical activity is effective in preventing weight gain greater than 3% in most adults but will provide “only modest” weight loss.

Greater amounts of weekly physical activity — in the order of 250 minutes or more per week — have been associated with “significant” weight loss, the ACSM notes. Overweight and obese adults will most likely lose more weight and keep it off with at least 250 minutes per week of exercise.

So if you want to lose a significant amount of weight – and keep it off, you should be exercising at least 250 minutes per week, or 50 minutes a day 5 times a week. Ok, that’s doable!

They also suggest including weight training as a part of your regimen,  to help increase your fat free body mass.

Once you’ve lost the weight,  continue on with your new fit habits to keep the weight off!

How much are you exercising every week? Is it enough? Do you need to be exercising more?

Check out this post at CrunchGear, and then go to itunes to download the pro version of this program for free.  RunKeeper helps you to track your runs using the built in GPS in the Iphone. A very cool app, and today only it’s free!

Hurry, free today only!

RunKeeper and the problem of free.

After today you can download an ad supported version of the software for free.

photo credit: Abdullah AL-Naser

Time to get back on the wagon!

It’s that time of year again where people are making resolutions, vowing that they’re going to lose that 10-20 pounds that they’ve gained during the year.

If you don’t already have a home gym, or a membership at a local club, you’ll probably be looking into joining a club where you can work off the extra pounds.   The problem is that most of these clubs aren’t cheap.

According to the International Health, Racquet and Sportsclub Association (IHRSA), the median annual cost for a new gym member is a whopping $775 (This amount is based on a sample of IHRSA gyms.)

Tips for keeping gym costs down

An article I found on smartmoney.com offers some tips to getting a gym membership and keeping it more affordable.

• Negotiate: Even if the gym is having a “New Member Drive” with specially-discounted rates, don’t settle for the first offer they give you, says Cedric Bryant, who develops education certification and training materials for the American Council on Exercise. That’s because gyms are eager to get new members.  “Many gyms are much more open to negotiating because there’s fierce competition for acquiring new members,” says Bryant. Ask the gym to eliminate its initiation fee or reduce the monthly payments. Or request that they include programs you’d otherwise have to pay extra for.  Current members can also try haggling for a lower price. Use more attractive offers from other gyms as leverage to renegotiate your dues, for example. Or ask for any special deals they’re offering to new members.
• Tap Into Employer and Insurer Discounts: Even after you’ve haggled your way into an affordable gym membership, you may be able to reap even more savings through special employer- or insurer-sponsored discounts.  Often, large companies or unions will offer discounts at a certain gym or reimburse employees for a portion of their membership expenses. To see what’s available to you, contact your company’s human relations department. Insurance companies often offer discounts through their health and wellness programs
• Make Sure the Gym Fits: Just because the price is right doesn’t mean the gym is. If the gym isn’t conveniently located to your home or office, has hours that don’t fit yours or is just too crowded, the likelihood of actually using your membership drops dramatically, says Rofling. Before you commit, ask to use the gym on a trial basis to test out its equipment and classes. Most gyms will allow first-time members to do so for around two weeks. (Be wary of gyms that don’t.) Visit the gym during the hours that you’ll be there most. For example, while most gym equipment tends to be free on weekday mornings, it’s common to see lines of people waiting to use the treadmill in the evening. Also, check to see if the gym plan offers the services you want. Prefer to work out in groups? Make sure the membership includes classes and you don’t have to pay extra. Each gym has a different policy, says Rosemary Lavery, spokeswoman for IHRSA.
• Track Down Affordable Alternatives): Working out in a state-of-the-art gym isn’t the only way to stay fit. For those strapped for cash, look to local parks and recreation programs for low-cost fitness programs. Also, some local colleges and universities open their gyms to the general public for a small cost, says Bryant.  Another option: Try a 24-hour workout center like Anytime Fitness and Snap Fitness that aren’t staffed with personal trainers or much staff for that matter. (You can, however, bring your own personal trainer or the fitness centers can supply one at an additional cost.) Each member has a key card that gives them 24-hour access to the facilities. Membership is cheaper than commercial gyms, but this option is only well-suited for those who know the proper way to work out on their own.
• Sign Up for a PassBook: For yoga, Pilates and other fitness enthusiasts, one inexpensive way to gain access to a host of fitness clubs and classes in your area is to buy a PassBook. Sold by the American Health and Fitness Alliance, PassBooks allow consumers to use gyms, yoga, Pilates and dance studios and other fitness facilities without signing up for a membership. PassBooks are available for New York, Los Angeles, Chicago and Houston, and are valid throughout the calendar year. (The number of times you can visit a specific facility will vary.) One book costs $75 plus $4 postage and handling and can be found on the AHFA’s web site or call 212-808-0765.

So there you have it, it’s time to get fit. Now you have no reason not to do it becaues you should be able to fit it into any budget.  Want to workout at home? Check out my article talking about building an inexpensive home gym!

Site recap

Well quicktofit.com has been live for about a month now, and it’s been fun interacting with all of you out there, comparing pushups and keeping each other accountable.

While the site is still new, I’ve been gratified to find that there are a bunch of other people out there reading my blog, and doing so on a regular basis. The numbers of RSS subscribers and email subscribers has continued going up steadily.

I thank you so much for coming and reading this past month. Here are a few of our stats for our first month in operation:

RSS Subscribers: 45
Email Subscribers: 2 (c’mon people, we can do better! sign up by clicking the link, or the sidebar form)
Visits: 2,241
Page Views: 4,235

photo credit: mugley

Health, Fitness and Sports Blogosphere post roundup

Here’s a few great articles I read this week out in the Health, Fitness and Sports blogosphere. I hope you enjoy them as well!

• The Importance of Challenging Yourself @ mtbtrailreview.com
• How to Avoid Delayed Onset Muscle Soreness @ weightladder.com
• Competition Update! (Don’t forget to enter!) @ irun365.com
• Beginners Guide to Circuit Training @ lazymanandhealth.com
• Building My Food Budget – Establish Daily Caloric Intake @ nocaloriesneeded.com
• Soy Boys: Don’t Panic @ smarterfitter.com
• What is fit? @ getfitslowly.com
• Why are we fatter than the animals at the zoo? @ fatmanunleashed.com
• Seven things I’ve already noticed since I began exercising again @ deflabbify.com
• Thoughts on Consistency, Loopholes, and Slacking Off @ fit36.com
• No Long Run, 129 Pushups and a new challenge: Core strength @ andrewisgettingfit.com
• Three keys to weight loss: Nothing new, just what works @ fitfilter.com

The weekend is over, and I have to admit I didn’t get as much exercise as I had hoped. Yesterday I didn’t do anything except go for a walk with my wife, which is better than nothing, but still not what I had hoped. My diet was also a bit lackluster as we attended a BBQ yesterday afternoon where I consumed enough Doritos and Oreos to feed a small army. So, with that said, I did do a couple of good things this weekend. I finished week three of the 100 pushups challenge, and I continued my lower body weights workout.   So, there have been ups and downs!

My goal this week is to eat better, and workout every day except Sunday. Will I accomplish this goal? I think so.

photo credit: sun dazed

To get some motivation, here is some good reading from a bunch of other great fitness blogs. Check them out!

• Back to the Drawing Board @ getfitslowly.com
• A new milestone @ Irun365.com
• Can Walking Actually Prevent The Common Cold? @ lazymanandhealth.com
• Is Margarine Better than Butter? @ journalofhealthyliving.com
• Diet-Sized Snack Packs Turn Off Willpower @ smarterfitter.com
• A run with the wife @ Andrewisgettingfit.com
• Seven things I’ve already noticed since I began exercising again @ deflabbify.com
• Americans are fatter than ever! @ fit36.com
• Three keys to weight loss: Nothing new, just what works @ fitfilter.com
• Sleep More to Forget Less @ marksdailyapple.com
• Monday Facetime. Tricep kickback edition. @ mizfitonline.com
• Creating A Food Budget – And It Has Nothing To Do With Money @ nocaloriesneeded.com
• 5 Steps to Cool Down the Right Way After Exercise @ weightladder.com

That ought to keep you busy for a while. Enjoy!