What Walking 10,000 Steps Does (and doesn't) Do For You!

 

I know my goal every day is 10,000 steps but I see drastic changes in my caloric burn depending on how I meet or exceed this goal. I was really curious as I see my challengers, friends, and family posting their daily steps and I wanted some clarification on the actual benefits. Sometimes I feel there is a false sense of accomplishment with these FitBit and Tracking devices, it is always good to know exactly what is going on and how you are or aren't benefiting. No-one wants to waste their time and energy without results but let's be honest, we all know when we are on target with our nutrition that we see changes but if we walk or run 3 miles and then eat crap your weight and health does not improve!

 

You can not out exercise a poor diet.......plain and simple.  So here is some really great information on these 10,000 Step Goals! 

 

 

10 years ago, if you had asked someone about how many steps people were supposed to get a day, you probably would have gotten a blank stare. But ask anyone today - whether they exercise or not - how many steps people should be getting a day and you’ll likely get, “10,000, of course. Everyone knows that."

But have you ever wondered why? What does taking 10,000 steps do for your body anyway? Is there really a point? Before we answer this in more detail, let’s make one thing perfectly clear: Walking more – or increasing your activity throughout the day – absolutely has positive health benefits.  A 2010 study has shown that walking more has a whole host of positive health benefits, including improved cardiovascular health, personal growth, and many other variables that contribute towards healthy living.

Additionally, the American Heart Association notes that a brisk walk can lower risk of high blood pressure, high cholesterol, and diabetes if performed and maintained over time.

While there’s no doubt that it’s a good idea to walk more, the main reason driving people to move more - to lose weight/body fat - is where people can be misled.  It's for this reason that a number of fitness wearables have built their entire value as being a vehicle that drives people to lose weight. Many of these have honed in on 10,000 steps as being the default goal that causes fat loss; some have even gone as far as to call 10,000 steps the “magical number.”
But how magical is 10,000 steps? Can taking 10,000 steps a day cause meaningful changes in your body composition and help you lose body fat?

 Let’s find out.

There are a couple likely reasons why taking 10,000 steps has rooted so firmly in our minds. One is that 10,000 is a nice, round, easy-to-remember number. Another is that 10,000 steps has benefited from being so popular; its so widely known that people assume it must be a good goal for fat loss, otherwise, why all the buzz? 

In order to achieve fat loss, you need to burn more calories than you get from your food.  That’s called a caloric deficit.  A general rule of thumb is that a pound of fat contains around 3,500 calories, and the logic goes if you create a caloric deficit of 500 calories over a 7-day period, that’s equal to 3,500 calories: good for a pound of weight loss per week.

It’s been claimed that individuals may be able to lose a pound of fat a week just by taking 10,000 steps because of the potential to burn 3,500 calories from walking.  Unfortunately, this claim is a large over-generalization that applies to precious few people, and - unless you’re keeping careful watch of your calories in/out - likely doesn’t apply to you.

To understand why, it’s helpful to understand where the claim comes from.  Unfortunately, it’s based on several rough estimations.   For example,

• Weight 

Any estimation of how many calories you burn from walking or running is dependent on how heavy you are.  Heavier people use more energy to move themselves than lighter people.  Most rough estimates revolve around 100 calories burned per mile for a 180-pound person. If you’re lighter or heavier, you will burn less/more calories while taking the same number of steps or walking the same distance.

• Walking Speed and Distance 

Even if you happen to be a 180-pound person, the calories you burn from walking depend on the intensity, or speed, of your walk. The average walking speed is about 3 miles per hour, and according to the Mayo Clinic, the amount of calories you’ll burn depends significantly on how fast you walk.
 
For a 160-pound person,  a leisurely 30-minute walk at 2 mph yields a burn of 102 calories, but walk at a more upbeat pace (3.5 mph) and the calorie burn increases by 54% to 157 calories.
Why? Simple: the faster you walk, the more distance you're able to cover in the same amount of time. The sources that suggest you can burn 3,500 calories a week from walking typically assume you walk at the more upbeat pace to achieve the necessary distance.

So assuming you weigh 180 pounds and walk at the necessary intensity, then yes, by simple mathematics, 100 calories burned x 5 miles equals 500 calories, which if you maintain 7 days week becomes 3,500 calories.

If you deviate from either of the above conditions, your results may differ.
On top of all this is another pair of conditions, ones that are more significant and could make all the time you spend trying to reach 10,000 steps almost entirely irrelevant if you aren’t careful: weight loss from running assumes your weight is stable (your calories in equals your calories out). 


You Can't Walk Away From Your Diet

There’s no doubt that walking more increases your activity levels, leading to more calories burned throughout the day. However, without a better idea about the state of your body’s energy balance, your walking 10,000 steps, 15,000 steps, or even 20,000 steps a day might not be enough to cause any meaningful fat loss or changes in body composition, even if 10,000 steps = 500 calories burned for you.

For example, let’s say that you need 1,800 calories a day to maintain your current body weight, but you actually eat 2,300 calories a day.  Assuming your 10,000 steps equal 500 calories burned (which, as shown above, is far from guaranteed), you’d only be bringing yourself to a net caloric balance of zero, meaning the 10,000 steps you are taking are only helping you maintain your current weight and not lose fat.

Ex. Calories Burned a Day (1,800) + Calories Burned from 10,000 steps (500) = 2,300. 

Calories eaten (2,300). Caloric balance occurs - no weight change.

 

Now, imagine if you kept careful watch of your diet and consumed 1,800 calories a day. With no extra exercise needed, your weight should remain stable. Now assume that you get your 10,000 steps (and around 500 calories burned), now your net caloric balance is 1,300, reflecting the 500 calories burned from walking 10,000 steps.

Ex. Calories Burned a Day (1,800) + Calories Burned from 10,000 steps (500) = 2,300.

Calories eaten (1,800). Caloric deficit (-500) created - weight change occurs.

 

If you kept that up for 7 days, theoretically, you could expect to lose a pound of fat in a week, but there would be no way to know if you can expect results like this without getting an estimate of your Total Daily Energy Expenditure (TDEE) and your Basal Metabolic Rate (BMR).
You can read up on how to learn what your BMR is and how to use it to get yourself into a caloric balance, but in a nutshell, here’s how:

• Get your body composition determined and get results for your Body Fat Percentage and Lean Body Mass.
  
• Convert your body composition results into your BMR. Some body composition analysis devices will automatically offer this on the result sheet. If yours doesn’t, you can use an online converter, like this one by IIFYM.
  
• Multiply your BMR by 1.2. This will give an estimate of how many calories your body needs to maintain its current weight, assuming you don’t do any extra exercise. 

The next step would be to start tracking the calories contained in what you eat.  You can do this with a number of popular apps, such as My Fitness Pal.  Once you’ve tracked your diet for a couple days and have a better idea of what your caloric intake is, compare this to your TDEE. If your TDEE is smaller than your caloric intake, you’re likely gaining fat over time.

Depending on how great the difference is between your diet and your TDEE, taking 10,000 steps may not be enough to cause any change in your fat mass.  If you’re overeating to begin with, 10,000 steps may be just enough to stop additional weight gain, but if you’re like most people, you probably don’t start new fitness programs and walk 10,000 steps just to maintain weight; you want to lose weight.
Also: if you catch yourself eating more because you're now more active (a pretty common urge), this also will sabotage your efforts.

You can’t out-walk your diet. If you’re hoping to burn pounds of fat by taking 10,000 steps a day, unless you’re doing a lot of things right already – like tracking your calories in – you may be walking for a long time.


Edited by Maria Craddock
Via: InBody
By: Ryan Walters

How To Get Back On Track After A Fitness Break

Fitness is a lifetime commitment.  For some, once they started, they will continue their routines throughout their lives, the degree may vary but fitness and health will always be one of their top priorities. But the majority of the people who are striving to get physically better often face a bump on their road to fitness and gave in to the temptations that are improper diet and laziness to exercise.

It is understandably normal, given that even fitness enthusiasts and hard-trained athletes have cheat ‘days’. Additionally, given the number of holidays we have, it is just human nature to enjoy and indulge once in a while. But, some never recover and choose to turn their backs to the progress they have already made.

If you have slipped into bad habits or let yourself off the hook day after day, you can be back with momentum and ease your way back to the fitness game.  And this time, try to live it and say no to lazy days and out of hand cravings.

It’s you for you

Remember who is it you’re doing all this for and make him/her accountable. Of course, that should be none other than you. The decision to start your journey to a healthier lifestyle—whether to lose weight or avoid chronic diseases, should be because you love and give importance to yourself, not because society pressures you to do it. It would be specifically harder for you if your decision to start (again) being healthy is by the wills of others.
Because the greatest motivation lies within you, make yourself accountable—of every chip, you will eat, or every lazy day ‘I don’t wanna work out’ moment you will experience.

Jumpstart your day

The body’s natural processes are meant to start in the mornings—not when you choose to get up. We all know how hard can it be to leave the bed, but you just have to do it. Prepare everything before you go to bed the night before. Pick your workout wear, shoes, or pack your gym bag so it will not make you lazier to step out and sweat.

Throw away temptation

If there are chips readily available in your pantry, or leftover pizza waiting to be glorified again, chances are you will give in to temptation. Saying no to them may be hard, so better to give or throw them away—and never buy them again next time.

Get yourself an accountability buddy

This is also one way of creating accountability. Find someone who has the same goals (which is to be healthy) and be each others’ motivational push.

Closing Time

Set a time frame when you can’t go to the kitchen, preferably after dinner. You can do this for a week or two and notice your eating habits change.

Reward yourself…

Not with food or cheat days, but with pampering and services on your body, like a massage or a scrub. Consider this a pat on the back, and also as a prize as well. You can also buy a new pair of running shoes, or an extra set of gym wear when you reach a goal.

And remember how happy that made you feel, and strive to stick to your routines to feel that happiness again.

These may all be simple steps, but if done constantly and continuously, your body will reap the rewards of helping you transition back to your lost healthy lifestyle. Just remember not to be too hard on yourself because it is normal to stay away from the habits that are not fully embedded in us—like working out daily, or choosing to eat healthy all the time.

You are allowed to be tempted but stick to your goals this time. Keep in mind that every time you chose to give in to temptation, you drop every minute you spent in the gym, every sweat you broke and it will be harder the next time. So don’t stray away once you’ve established a routine!

Edited by Maria Craddock
&
SOURCES:

• http://mariashriver.com/blog/2011/09/10-tips-getting-back-track-after-fitness-break/
• http://chrismccombs.net/how-to-make-the-comeback-of-your-life/
• http://jamesclear.com/get-back-on-track
• http://backontrackfitness.com.au/how-to-get-back-on-track-after-a-fitness-break/

Slow Cooker Sloppy Joes

Ingredients:

1 pound (454 grams) ground lean turkey breast (raw)
1 cup onion, diced
1/2 cup green pepper, diced
3 cloves garlic, minced
1 Tbsp yellow mustard
1/4 cup natural ketchup
1 8 oz can no-salt added tomato sauce
1 Tbsp BBQ sauce
1-2 packets Stevia (optional if you want it on the sweeter side)

Directions:

Mist a skillet with oil and brown raw turkey, onions, and green pepper over medium heat.  (You can skip this step but you will get a better flavor).

Place turkey meat, onions, and green pepper in slow cooker. Add all the other ingredients and mix well.

Cover and cook on LOW for 3-4 hours or HIGH for 2-3 hours.  If you don't brown the meat first then cook on LOW for 5-6 hours or HIGH for 3-4 hours.

Serve with a whole grain bun or toast. Picture is with an Ezekiel hamburger bun. For gluten free use Udi's gluten free whole grain hamburger buns (or any type of your choice).

21 Day Fix = 1 Red, 1 Yellow, 1/2 Green, and 1 Purple.



Via Skinny Ms

What's In Your Water?

Not everybody has a taste for water, but we all need it to ensure that our bodies continue functioning properly. If you want to drink more water, but aren't crazy about the taste (or lack thereof), here are some tips that can make it more enjoyable:   

• Add fresh fruit. Citrus fruits, such as lemons, limes, and oranges, are classic water enhancers, but other fruit flavors might also tempt your taste buds. Try crushing fresh raspberries or watermelon into your water, or adding strawberry slices. Cucumber and fresh mint are refreshing flavors as well — especially in summer.

 

• Use juice. Any fruit juice can be a good base flavor for water, but tart juices, like cranberry, pomegranate, grape, and apple, are especially delicious. Go for juices that are all natural, with no added sugars. And remember: Fruits and their juices don't just taste good — they contain vitamins and antioxidants that can benefit your health too.
• Make it bubbly. Many people prefer sparkling to still water. If plain old water isn't inspiring to you, try a naturally effervescent mineral water — which will give you the added benefit of minerals. Or try bubbly seltzer, a carbonated water. You can add fresh fruit or natural juice flavors to your seltzer, as suggested above, or look for naturally flavored seltzers at your local market. If you become a seltzer devotee, you might want to consider getting a seltzer maker for your home.

 

• Get creative with ice. Some say that ice water tastes better than water served at room temperature. If that's so, flavored ice cubes may make an even better drink. Use some of the flavoring suggestions above and start experimenting with fresh fruit, mint, or cucumber ice cubes. Simply chop your additive of choice, add it to your ice cube tray along with water, then freeze. You may also consider juice, tea, or coffee cubes. If you want to be more creative, use ice cube trays that come in fun shapes, like stars, circles, or even fish.

 

• Drink tea. Herbal, fruit, green, white, and red teas are generally considered to be better for you than black teas (or coffee, for that matter) because they contain little to no caffeine. And there are countless flavors of these teas to choose from. Start with the selection at your local market or health food store. If you're interested in pursuing more exotic flavors and sophisticated teas, start researching the vast array of specialty teas that come from all parts of the globe.

 

• Try bouillons, broths, and consommés. If your palate leans toward the savory, you may pass on tea and start sipping one of these hot and savory liquids instead. Choose low-fat and low-sodium versions for maximum health benefits. Because soup is water-based, a cup of hot soup will count toward your daily fluid consumption.

  Via Jen Laskey
Edited By Maria Craddock

I was wondering why I don't sweat like others..........

I have really never been a big sweater....and yesterday as I ran I saw my neighbor and we were going the same pace and same distance but he was drenched.  I was thinking hey, am I not pushing hard enough, can I go a little harder?  I did for about 2 miles and still no change. Odd!!!  I ran 7 miles and was barely wet but when I stop, BAM there comes the sweat, so weird!!!!  I worked out this morning, 17 minutes of hard cardio and an Ab routine and I was sweating a lot for me, back, chest, and face were "wet"!  I have been wanting to look into this for a while but keep forgetting, so today I found an article from Jillian Michaels' Blog, pretty interesting and I feel much better about my lack of sweat!!!

About Sweat

Your body is constantly producing heat. The heat radiates out through the skin most of the time. However, when your body is working hard, contracting muscles as you exercise, some of the heat is absorbed by the water in your blood, which then rises to the surface of the skin through sweat glands. It then evaporates and creates a cooling effect.

Everybody's Different

Everyone doesn’t sweat the same. Women tend to sweat less than men and usually require higher temperatures than what would cause men to sweat. Women also sweat less as they grow older because their sweat glands shrink and are less sensitive, according to the "Daily Mail Online." Fitness level and environmental factors can also contribute to the amount you sweat.

Myths

Perspiration is not an indicator of a losing weight. “You don’t have to sweat to get a good workout, and exercising in higher temperatures and humidity can be dangerous,” Gerald Endress, an exercise physiologist and fitness director at the Duke University Diet and Fitness Center told MSNBC. Many people wear lots of layers hoping to sweat off the pounds, but that doesn’t mean they are losing fat any faster. It means they are sweating more and, the more you sweat, the more water you need to take in to stay hydrated. Keeping clothes on because you think it’s better to sweat makes you uncomfortable and puts you at risk of dangerously overheating.

Anhidrosis

Anhidrosis, also called hypohidrosis, is an absence of sweating. Those who wish they could avoid the gross factor linked to sweating might consider anhidrosis a plus, but not being able to perspire could be uncomfortable and potentially life-threatening. Sweat acts as your body’s coolant and, without it, the body can suffer from heat-related illnesses like heat exhaustion and heatstroke. Anhidrosis can be caused by certain drugs or medications, nerve damage, clogged sweat ducts, skin injuries or may be an inherited condition. If you feel you might be suffering from anhidrosis, speak with your doctor.


Via: Jillian Michaels Blog, Edited by Maria Craddock

Shakeology Mug Cake!

Shakeology Mug Cake!

So I am going to just shoot it straight! Anyone who knows me knows I have a killer sweet tooth and I love anything chocolate! I have a hard time passing it up! I am in the mood for a snack so I whipped up this bad boy! It satisfied the need for something sweet and I didn’t kill my healthy eating! I am very aware that when you heat up Shakeology it does take away some of the nutritional value, but I already had my shake for the day so its ok! I’m totally cool with it! You gotta give this a try!!!

INGREDIENTS:

1/4 tsp baking powder
1 scoop Shakeology
1 tbs sweetener of your choice {optional}
dash of salt
1 egg
2 or 3 tbs water/milk

**Optional mix in: peanut butter, cocoa powder

In a mug mix Shakeology, baking powder, salt, cocoa, and sweetener. Next, mix in an egg and 2-3 tablespoons of water/milk. If you want it to be more moist then add a little more water. Mix until dry ingredients are wet. If you’d like to add peanut butter, put one dollop in the center and push it down a bit. Microwave for 90 sec. If you do 55 seconds it will be a little more gooey on the inside. When it is done the edges will pull from the sides.

The peanut butter was the topper for sure!!