Good Morning to all you Zoners!

I am embracing the Zone and have found that I feel amazingly different and better - and am very pleasantly surprised! Thanks to all of you who helped me on my way.

Now for my next ?:

- Trying to understand what Dr. Sears advises/recommends for exercise. Looking- hoping to lose ~ 10 pounds by following the eating plan and incorporationg the correct amount and type of exercise to help this along. I understand that one can only loose so much fat per week - but I want to insure that w my exercise that I am working properly to use fat stores instead of muscle, and carbs stored in muscle.
What I need help with is:

1. Aerobic exercise - how long, how hard, how often and what type is best
2. Weight Training - resistant training - how long, how hard, how often and what type is best
3. - Stretching - I got this covered - yoga! - love it


From reading -(skimming) over some of the material he writes - I understand that exercising HARD - meaning like Insanity - is much to much for one's body to keep from making bad superhormones that will create cortisol increase, in turns create inflammation.

I am just looking for direction on what is best for the Zone program - then will / can taylor it to my needs and abilities. I am looking for a simple plan that will compliment the Zone eating plan and benefit my health and well being. I believe that keeping muscle mass up as one ages is important, long with active physical activity to keep my heart in good shape.

Can any one share or help me on this?

I have many of the DVD exercise programs, along with the 10 min trainer, and Wii. I use free weights, and Bowflex to tone/weight/resistance train long with yoga and using my body wt.

For Aerobics - I use the mini trampoline - and "run" in it to my fav music ~ 20 mins, or I use Wii - dance Revolution, Gold's Gym Cardioboxing, Just dance etc - any thoughts about these?

I need a good simple plan - that does not entail a full time job to complete to BE Healthy- as Dr. Sears advises - Wellness - the absence of silent inflammation, instead of promoting silent it!

Thanks for your help! K

There are many approaches to exercise, many thoughts, and different opinions.
I was just reading about this in an article from my chiropractor's newsletter, this morning.
And it jives with my intuition.
There is no one right routine that will work for everyone.
A variety: some heavy weight (resistance), some moving (Aerobic), occasional interval (Anaerobic),
and some stretching/flexibility (Yoga, etc.)
And you seem to be incorporating all of these three basics.
Any regular exercise, with consistency will help you with those last 10 lbs.
.
As a example, I have been following the Zone eating lifestyle for over 8 years, now.
Initially ver the first two years got my weight down t within 10 lbs of my goal.
After 6-years (about 2years ago) I finaaly started and consistently exercised.
Those last stubborn 10 lbs finally came off.
It has been said that weight loss is about 80-20.
80% eating and 20% exercise.
This has been true for me.
.
I wouldn't worry so much about finding the "right" or "perfect' exercise.
Just use your body as intended, look at our primal abcestors.
1.) they kept moving, sometimes just walking every day.
Ocasionally did intermittent or interval by hunting: chase, stop, walk, chase, stop walk ...
And as needed lifted heavy weights - moved large stones, dragged large carcas back, bulit shelters.
.
So move every day.
Maybe do some interval 1x or 2x a week
and once or twice a week lift some heavy weights.
Intensity and frequency will depend on your goals.

Kim

Sounds like you are doing well with your exercise. Check out Dr. Sears Best Seller " Entering the Zone" Chapter 6

Dr Sears writes in his book " a Week in the Zone" That exercise plays an important role in helping to control insulin levels. The best form of exercise is any routine you will proform on a regular basis. He does mention that we should not think that increased exercise can erase the problems associated with a poor diet.

Use the 80/20 rule: 80 percent of your ability to control insulin will come from your diet and 20% from exercise.

Dr Sears does not have a set exercise program.

He goes on to say in "A Week in the Zone" ... "Weather you are weight training or training aerobically, eat a Zone shack 30 minutes prior to exercise. This will trigger a preferential burning of stored fat as soon as your workout begins. Have another Zone snack 30 minutes after the training session ends and a Meal no more than 2 hours later. Most important of all, don"t forget your bedtime snack."

Kim, here's what I do, it if helps. Not suggesting it's right for everyone; my friends say I'm "too athletic", lol! In addition to the activities listed I also do a daily 20 minute vestibular exercise plan designed by my physical therapist because I have a vestibular disorder caused by a previous injury.

45 to 60 minutes of walking 6 days a week (longer time at lest once a week) Some of it would be considered hiking on more rugged terrain, as opposed to walking.

Strength training 3 times a week for about 45 min. (Check out the strength training plans in the book "Strong Women Strong Bones" by Miriam Nelson. My doctor had me follow that plan it specifically to reverse my osteoporosis without the use of drugs. It worked!)

Yoga 3 times a week (2 classes and once on my own at home).

Additional stretches daily.

I also highly recommend getting deep tissue massage, or a similar type of body work several times a month (I get deep tissue, cranio- sacral and myo-fascial release. All are fantastic. They get the kinks out and keep me flexible, energized and calmer.

Kim, note that if you significantly increase your exercise or add significant strength training it would be a good idea to recalculate block amounts just to be sure you're still eating enough.

Sue,

That is great - just what I was looking for. Thank you. This gives me an idea as to what to do and i can then modify it for my schedule and ability.

I like the book recommendation - will look into that & thank you for the reminder about the blocks and my activity.

?--Now shifting gears.... tomato paste - this would be a Carbohydrate - and my ? is how much is 1 block? I would check the can - but I tossed it out before I looked! opps. I am using tomato paste w my meals - apporx 2 tablespoons - I am counting that as 1 block - whatca think?

Thanks to John too! appreciate your feedback and help.

Well off to make lunch:

3oz tuna (packed in water)= 3 P
1/4 cup hummus = 1c & 1 F
2 tablespoons guacamole - 2 f
1 cup of raspberries - 1c
1/2 slice Genesis Bread.= 1c
mixing in some chopped celery,cabbage, and red pepper - basically 0 blocks right?

Thanks - kim

I don't know off hand on the tomato paste. I don't usually use it. You could google it. Yes, there's no need to count a tiny bit of chopped veggies. For better insulin control, aka a more Zone-friendly meal, have some veggies instead of the bread.

TECH; we're all prone to typo's.
Though I especially liked eating a Zoned Shack 30 minutes before lunch.
Would that be a shack in a residential Zone?
Certainly not a Hanzel and Grettle candy shack.
And certainly not in 30 minutes!

LOL :D

I could fix. but I am liking your post to much

I'm totally enjoying what both of you wrote (Hansel and Gretel), because we all know my fingers type faster than they should. :)

Aerobic exercise, at least 30 min pet day, 5 times per week. Any form will do, just elevate your pulse into your Target range.

Strength training, about 2-3 times pet week, just don't exercise the same muscles every day. Most people will do 2 sets of 10-15 reps on each exercise. you can get a set of weights, or just simply use exercise bands.

Keep in mind that overdoing things will just raise cortisol levels, so do what is comfortable to start, and work up from there. The best routine is one that you can live with

Hope this helps.