Strength Training for Basketball

Basketball Fitness with Doug Galligan

Article 3: Building a Twelve Month Strength Training Cycle

Until very recently (within the past twenty years or so) the concept of weight lifting to increase basketball performance was almost unheard of. Unfortunately, many of the old misconceptions about strength training that prevented basketball players and endurance athletes from including weight lifting in their conditioning programs continue to be deeply rooted within the basketball coaching culture. So, let’s begin by taking a look at a few of the most common myths about weight lifting and demonstrate why they are nothing more than urban legend.

1. Strength Training will make me big and bulky: There are millions of very skinny, “wanna be” bodybuilders who only wish that this were true. Most of these folks find out the hard way that genetics is the primary determinant of ones potential to gain muscle mass. Since most basketball players tend to be some what ectomorphic (long and lean), generally the amount of potential muscle size gain is fairly limited. Furthermore, it is very difficult to build muscle mass concurrently with high volumes of intense cardio training, which is exactly what is required to compete in basketball. Also, after undertaking a strength training program, most individuals will lose fat mass as well. This fat loss typically offsets much of the muscular weight that is gained, in terms of total poundage. In addition, even though it is likely that the weight trained athlete will gain a few pounds of muscular body weight, they will still end up with a much greater power to body-weight ratio than they had before strength training. In other words, it would be similar to taking a compact car with a small 4-cylinder engine and replacing its engine with a larger 8-cylinder engine. Even though the 8-cylinder engine would cause the car to be heavier, it would still be much quicker (0 – 60 mph) and faster (top speed) than the car with the 4-cylinder engine due to the increase in the power to weight ratio. Another factor that must be taken into consideration is thermodynamics. Essentially, your body requires a given amount of energy (calories) to maintain your biological functions and support physical activity. In the absence of additional calories from your diet or a decrease in the amount of physical activity it is not possible to gain additional, unwanted weight.

2. Basketball players who train with weights should use really light weight and high repetitions: This misconception most likely stems from the fact that sports that require a great deal of endurance usually focus their training on increasing VO2 max and lactate threshold. Although several studies have shown weight training to have a positive impact on these two measures, VO2 max and lactate threshold can be trained more effectively by running. Not to mention that basketball is not strictly an endurance sport. It certainly requires a greater degree of explosive power and speed than pure endurance to be an affective basketball player. Although strength training and endurance training shouldn’t be considered entirely exclusive, they are two distinct qualities that need to be trained separately from one another to achieve maximum benefit. Even though it is possible to derive some benefits from lightweight, high rep training you can be assured that you will achieve mediocre results, at best from this type of training, unless you are in a recovery / maintenance phase of your training. Strength and power are trained optimally by performing work that lasts no longer than about 90 seconds and ideally a set will last about 30 – 60 seconds. Fortunately, the value of training with high intensity isn’t just a theory. Higher intensity training has benefited athletes across the spectrum, from power-lifters to marathon runners. Unfortunately, many coaches outside of contact sports still have not embraced strength training. According to the great strength training pioneer, and father of periodized training, Dr. Tudor Bompa: “athlete’s who avoid strength training for fear that it will compromise their performance fail to realize that resistance training leads to physiological adaptations, both acute and long term that will improve performance.”

3. Strength Training Limits Flexibility: While performing strength training movements properly, through their full range of motion, they should actually increase flexibility. European research has shown that full range resistance exercise is one of the most effective methods for developing flexibility. Weightlifters who participated in the study proved to be second only to gymnasts in overall flexibility.

Why Strength Train? Obviously, athletes and coaches generally make the decision to begin a strength training program in the hope that it will deliver improved performance in their given sport. But, increased performance is not an automatic outcome. Improved performance is a product of effective, efficient, logical program design. In other words, just because you take the time and effort to lift weights doesn’t necessarily mean that it will help you improve your basketball game. Your strength training routine must be built around the sport or activities that you are training for. Just as a bodybuilder must focus the majority of their training on muscular growth, a powerlifter needs to focus on absolute strength. Likewise, a basketball player should focus on enhancing the skills that will improve their game on the court, such as explosive strength and quickness. In addition to these specific benefits, however, there are many other ancillary benefits that you will incur as a result of strength training.

Common Benefits

1. A key physiological benefit of strength training is the decreased frequency of injury. Weight training strengthens not only muscles, but the connective tissues as well. In addition it is common to experience increased bone density. These adaptations mean less injury and improved ability to recover from the injuries that do occur.

2. Improves running economy. A recent study in New England examined the effects of 10 weeks of weight lifting on a group of runners. At the end of the ten week period the average runner had realized a 4% increase in their running economy, which is essentially the measure of how much oxygen the body requires to move a runner at a given pace. To illustrate what that meant to the runners in the study, a 4% improvement in economy would translate to a decrease of about 1 1/2 minutes from a 41 minute 10k runner’s time! Needless to say, improved running economy would definitely come in handy on the basketball court as well.

3. Improves stability. Weight training, especially core training can help athletes to run more efficiently by keeping the body in better alignment and improving posture. Ultimately, this can improve the mechanics of the running stride.

4. Improves explosive strength (speed, vertical jump).

5. Helps trainers to resist fatigue.

6. Improves your strength to body-weight ratio

7. Decreased stress levels

8. Reduces body fat percentage

9. Improved blood lipid profile.

10. Reduced risk for many diseases, such as diabetes, heart disease, and osteoporosis.

Building your Strength Program:

O.K., if you are still with me, hopefully I have convinced you that strength training may be worth investing some of your valuable time in. But, always keep in mind that strength training is not a catch all training method. It is simply another tool to put into your training tool box. Now, let’s take a look at the nuts and bolts of a periodized strength training program for a basketball player. We will divide the program into five separate stages: (1) Introduction / Physical Adaptation, (2) Preseason / Strength Building, (3) In Season / Maintenance, (4) Post Season / Recovery. Dividing the program into these separate phases will allow you to properly prioritize your training around your competitive season. Ideally, you will focus on building your strength in the pre-season (unless you are new to strength training). Once basketball season begins your strength training will move to a maintenance phase which will allow you to focus more of your time and energy toward more basketball specific skills. After the season has ended it is time to take seven – ten days off from training, followed by a few weeks of light training. This will allow for sufficient time to recuperate from the season and to refocus your goals for the next season. Below is a map for your strength training year. Keep in mind that this isn’t etched in stone, it is just a guideline.

Essential Program Fundamentals

1. There is not a Holy Grail system. The perfect system does not exist. As with most things in life there always seems to be trade offs and compromises that must be made.

2. Use good form & controlled movements. Uncontrolled, fast, jerky motions reinforce poor movement patterns and increase your risk of injury. Always focus on maintaining excellent form. Never increase poundage at the expense of form and control.

3. Put strength training in its proper place. As a competitive athlete it is essential that you devote the minimum time needed to accomplish your strength training goals. After all, the object is to become better at your sport of choice. Unless your chosen sport is Olympic lifting, Powerlifting, or Bodybuilding, long hours of weight training take away from the precious time needed to develop more sport specific skills.

4. More is not better. Again there is a given amount of strength work that will help you to optimize your game. Going above and beyond amount not only takes away time that you could be working on other skills, it challenges your bodies ability to recover from training, which can lead to over-training, slower progress, or possibly injury.

5. Select exercises that give you the most bang for your buck. As an athlete it just doesn’t make much sense to spend your time training a bunch of single joint movements like the arm curl, hip abduction, forearm curls, or tricep kickbacks. Compound movements such as the deadlift, power clean, clean and press, lunge, shoulder press, and pull-p are much more “economical” choices when training for sports performance.

6. Include core training in two weekly strength sessions. One Year Strength Training Program

Guidelines Phase 1 – Introduction: Adaptation
-Duration: 4 weeks
-# Of movements: 6 – 10
-# Of sets each: 1
-Repetition Range: ~ 15
-Sessions per week: 2 – 3

Sample Phase 1 Routine -Leg Press 1 set of 12 - 15 reps-Calf Press 1 set of 12 - 15 reps-Chest Press 1 set of 12 - 15 reps-Cable Row 1 set of 12 - 15 reps-Shoulder Press 1 set of 12 - 15-Lat Pull-downs 1 set of 12 - 15 reps-Back Extensions 1 set of 12 - 15 reps-Crunch 1 set of 15 reps

Phase 2 – Preseason: Strength
-Duration: Approximately 4 - 6 weeks
-# Of movements 6 – 10
-# Of sets per movement: 2 – 3
-Repetition Range: 3 – 7
-Sessions per week: 3 – 4

Phase 3 - In season: Maintenance
-# Of movements: 6 – 10
-# Of sets each: 1 – 2
-Repetition Range: 12 - 15
-Sessions per week: 2 – 3

Phase 4 – Post Season: Recovery & Maintenance
1 – 2 weeks of rest at the end of the competitive season followed by:
-Duration: Approximately 4 weeks
-# Of movements: 6 – 12
-# Of sets per movement: 2 – 3
-Repetition Range: 10 – 12
-Sessions per week: 3 – 4

Phase 5 - Mixed or Hybrid Training
-Duration: Approximately 4 weeks
-# Of movements 6 – 12
-# Of sets per movements: 1 – 3
-Repetition Range: 5 – 15
-Sessions per week: 3 - 4

Due to the fact that everyone has unique situations such as time and equipment available, previous injuries, health history, etc. I decided against giving specific recommendations for the program. Given the wide array of situations that coaches find themselves working with, I think that they should ultimately make the decisions regarding the details of the strength program. However, if you are interested more detailed information in terms of exercise selection, order of exercise, rest between sets, tempo of movements, etc., feel free to contact me at: d.galligan@insightbb.com. I hope that this article will provide you with a simple blueprint for beginning the development of your strength training program and encourage you to continue expanding your knowledge of sports specific training methods.

Avoiding Negativity

Over the last several months it seems as though the election cycle has brought with it a barrage of negativity. Although, I certainly support the notion of being realistic and looking at the facts at hand, I am not convinced that our country is on the verge of "going to hell in a hand basket". Obviously, economic times are not as favorable as they were a few years ago, but the media has been beating their gloom and doom drums so loudly that it is difficult to keep things in proper perspective. The fact is, historcally speaking, our economy is still in pretty good shape. And, the worst thing that people can do is spend their valuable time and effort complaining and worrying about the future. The only way to have a positive impact on your future is to take action! Don't get caught up in all of the negativity and complaining that is going on right now. Get out there, live and take care of business. The rest will eventually take care of itself.

Inoculate Yourself Against Negativity

By Mark Claridge

Unfortunately we come into contact with negativity everyday. We can’t avoid it. But we do not have to let ourselves be effected by it. So protect yourself from it.
If you travel to a foreign country, where you could possible catch a serious disease such as cholera, polio or malaria. Before you travel you get inoculated against it.
So how can you inoculate yourself against negativity?
Firstly, avoid as much media negativity as possible. Read newspapers and news channels that give you the facts, not hype and sensationalism. Avoid TV soaps. These programs are inclined to focus on the negative side of life. Watch educational programs, comedies, dramas and feel-good movies. Read books that stimulate your mind. All I am trying to say is avoid catching the negative disease as much as possible. Do not cut yourself off from the world just create a positive balance.
Secondly: Avoid, stop thinking and using negative thoughts.

Thoughts like:
•I know I can’t.
•I hate doing that.
•I can’t do that.
•I am not that lucky.
•It won’t work.
•I never win.

Thirdly, avoid mixing with negative people. I know you can choose your friends but not your relatives, so you can’t just go along and “boot out” your mother-in-law. But you can stop seeing friends with a negative attitude. I know it sounds drastic but truthfully these people are doing you harm. If you are positive about something a few choice negative words from these negative people could cause you to question your positive thought. In the worst case sinerio they could change your positive to a negative.

Fourthly, always try to answer a question with a positive statement.
For example: If you ask someone how they are feeling and they reply with a statement like. Oh OK I suppose. Come back with: Well, I feel great. If they start moaning about work and how bored they are. Say something like: Yes I know what you mean, but I have so many great ideas and I know that by this time next year I won’t be working in a boring job.
Get the idea. When someone deals you a negative, hit them back with a positive. Practise this regularly; treat it as a game of cards. Every time you are dealt a negative, trump it with a positive. In the end you won’t see it as a game, it will become second nature. You will be seen as Mr or Mrs Positive and will begin to attract people with the same positive attitude. These people will become your new friends and you will advance through life together.
If you look at all successful people. It could be in the field of sport, science or business. They all have one thing in common, they are positive. Success and happiness are not accidents that happen to some people and not to others. Success and happiness can be brought about by particular ways of behaving, which are in turn determined by our ways of thinking. In other word’s it’s not what happens to us that’s important, but the way we choose to interpret it that shapes our lives. You cannot always change everything in your life immediately but you can certainly change the way that you perceive it.
Negativity is dangerous. It drags us down physically, mentally and emotionally. It is the single largest destroyer of success. Negativity will destroy creativity, relationships, advancement and ultimately, happiness. Entertaining negative thoughts, without any doubt, tends to bring on the person concerned the very things they fear or dread, or on which they have focussed their attention. Negative thoughts often arise from fear, or from insecurity, or as the result of some bad experiences, they bring gloom and a loss of quality of life.
The individual in this situation ceases to live; he or she becomes content with merely existing, with seeking his or her own animal comfort, which is really to wallow in self-pity. Life becomes an intolerable burden for the individual, and that person makes life intolerable for others. In severe depression even the body itself becomes unbearable. The environment seems grey and without colour and it seems to be something seen at great distance, having no contact with the individual and bringing no surge of joy at its beauty.
If you think positive thoughts, positive things will happen around you. Consequently if you continuously think negative thoughts, negative things will happen around you. If you believe you will not succeed. I can guarantee you will fail. If you believe you can achieve and succeed you will. Positive thinking is infectious and leads to a 'can do' attitude within any individual that adopts this approach to life.
Just consider this short statement for a moment. Whatever you think, you’re right.
I once worked for possibly the most positive man I have ever met. He had a very positive attitude. He became highly educated and knowledgeable within his field. He always believed that he would live his dreams. After sometime as a successful salesman, he gained a junior management role and surrounded himself with positive thinking sales staff. There combined positive thinking made then a successful team. He consequently earned further promotion. Again he was successful and was rewarded with yet further promotion. Each time he was promoted he became responsible for more and more employees. By employing only positive thinking people he knew that he could only become more and more, and more successful himself.
He now holds a very senior position within a very large corporation. The business keeps growing and is going from strength to strength. You see the principle is easy. Think positive, surround yourself with positive energy and you cant fail.

ABOUT THE AUTHOR:
Mark Claridge specializes in teaching motivational and self-development skills. Visit his site http://www.inthe6th.com Article Source: http://EzineArticles.com

Vegetarian Bodybuilding Diet?

The question of vegetarian diets and bodybuilding seems to keep coming up. The question usually goes something like this: "I would really like to adopt a vegan or vegetarian diet but I'm just not sure that it is possible to build strength or muscle on this type of diet."

Without getting into to much detail I would simply say that it is quite possible to put together a vegan or vegetarian diet that is compatable with bodybuilding / powerlifting as long as your basic nutritional requirements are met ( # of calories, protein, carbohydrates, fats, vitamins, minerals, water, etc). Someone who is armed with a solid nutritional plan and the ability to change some of their basic nutritional behaviors, like shopping, cooking, restaurant selection, etc. should have no problem transitioning to a meatless diet.
I'm not trying to "sell" anyone on being vegan or vegetarian. That is your choice to make. But, if it is something that you would like to do, but you are hesitant because of fear that you won't get enough protein or b-12, these are fairly simple issues to resolve.

There a many, many great sources of vegetable protein such as soy (probably over used though), beans, lentils, most grains, nuts and seeds. There are also quite a number of vegan protein supplements available too. Although, I prefer to get the majority of my protein from "real" food rather than processed foods there a several brands of imitation meat products available as well. However, I should point out that many of these products are very high in sodium. So, you should probably use them in moderation.

To ensure that I am getting enough b-12 I simply take a multi-vitamin. Many folks claim that supplemental b-12 isn't necessary and choose to use yeast products instead. However, I look at the vitamin supplement as a cheap insurance policy. At this point I'm not 100% certain that I need it. But, on the other hand I'm not 100% sure that I don't.

I will get into this subject a little deeper at some point in the near future. Below is a vegetarian diet that I am currently following. I have used this diet in the past with good success. But, I must admit that I do jump off of the vegan band wagon from time to time.

Breakfast:
1 scoop of Hemp Protein Concentrate
1 cup rice or soy milk
2/3 cup Oatmeal (pre-cooked weight)
1 small apple
1 Saw Palmetto Capsule

Mid Morning:
1 cup mixed vegetables
¼ cup pinto beans
¼ cup peas
1 tablespoon olive oil dressing

Pre-Workout:
2 soy yogurts
1 tablespoon rice protein
1 slice rye bread with 1 teaspoon olive oil
1 flax oil capsule

Post Workout shake:
2 scoops hemp protein
1 cup rice or soy milk
1 cup water
½ cup pineapple

Dinner:
3 cups mixed salad greens
¼ cup peas
¼ cup pinto beans
1 tablespoon crushed mixed nuts
1 tablespoon olive oil dressing

Bedtime:
1 cashew butter sandwich on rye bread
1 cup steamed mixed vegetables
1 Saw Palmetto Capsule
2 flax oil capsule
1 chewable multi vitamin

7 Fish Oil Benefits

7 Fish Oil Benefits Proven by Research

by: Michael Byrd

Research studies show fish oil benefits are down right amazing.
And knowing this is the second most important thing you can do for your health. (We'll get to #1 in importance soon.)
Studies are published almost daily as the scientific community discovers more and more of the many extraordinary omega 3 fish oil benefits.
If you haven't already been swept up in the net yet, here are 7 proven omega 3 benefits you should know about.
1. Less Pain and Inflammation. Omega 3 fatty acids, particularly EPA, have a very positive effect on your inflammatory response. Through several mechanisms, they regulate your body's inflammation cycle, which prevents and relieves painful conditions like arthritis, prostatitis, cystitis and anything else ending in "itis."
2. Cardiovascular Health. Omega 3 fatty acids have also been proven to work wonders for your heart and the miles and miles of arteries and veins that make up your cardiovascular system. They help to lower cholesterol, tryglicerides, LDLs and blood pressure, while at the same time increasing good HDL cholesterol. This adds years to your life expectancy.
3. Protection from Stroke and Heart Attack. When plaque builds up on arterial walls and then breaks loose, it causes what's known as a thrombosis, which is a fancy way of saying clot. If a clot gets stuck in the brain, it causes a stroke and when it plugs an artery, it causes a heart attack. Research shows omega 3 fatty acids break up clots before they can cause any damage.
4. Better Brain Function and Higher Intelligence. Pregnant and nursing mothers can have a great impact on the intelligence and happiness of their babies by supplementing with fish oil. For adults, omega 3 improves memory, recall, reasoning and focus. You'll swear you're getting younger and smarter.
5. Less Depression and Psychosis. Making you smarter is not all omega 3 does for your brain. Psychiatry department researchers at the University of Sheffield, along with many other research studies, found that omega 3 fish oil supplements "alleviate" the symptoms of depression, bipolar and psychosis (Journal of Affective Disorder Vol. 48(2-3);149-55).
6. Lower Incidence of Childhood Disorders. Just to show how fish oil fatty acids leave nobody out, studies show that children (and adults) with ADD and ADHD experience a greatly improved quality of life. And those with dyslexia, dyspraxia and compulsive disorders have gotten a new lease on life thanks to omega 3 oils.
7. Reduction of Breast, Colon and Prostate Cancer. And finally, omega 3 fish oil has been shown to help prevent three of the most common forms of cancer – breast, colon and prostate. Science tells us that omega 3s accomplish this in three ways. They stop the alteration from a normal healthy cell to a cancerous mass, inhibiting unwanted cellular growth and causing apoptosis, or cellular death, of cancer cells.
So you can see why knowing these benefits is the second most important thing you can do for your health. Can you guess what number one is?
That's right! Now it's time to put your knowledge to work. Eat more cold water oily fish and start taking good quality pure omega 3 [http://www.omega-3.us/fish-oil/fish-oil-supplements/]fish oil supplements regularly.
Copyright by Michael Byrd. All Rights Reserved.
Michael has nearly 20 years experience and education in nutrition and physical therapy. His pursuit of wellness has led him to understand the extraordinary healing power of natural whole foods and the many [http://www.omega-3.us]fish oil health benefits.
To look younger, feel better and stay healthy, visit Michael at the [http://www.omega-3.us/]omega 3 web site and request your Free CD on the omega 3 industry secrets..
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Gratitude and Challenges

Gratitude and Challenges

By Will Edwards

Is it possible to feel grateful for the challenges you face on a daily basis? Yes, if you get into the habit of recognizing the benefits the challenges offer to you! What benefits, you ask?

We tend to think of challenges as big mountains that stand between us and our goals. That seems like a bad thing at first glance. But ask any mountain climber what benefits they gain from conquering such rough terrain and they would probably talk your ear off about overcoming fears, sharpening focus, physical strength and building character. Mountains don't seem like such a bad thing to them.

What lessons can we learn from these brave souls?

One of the most powerful lessons that comes to mind is the ability to switch perspective. Rather than seeing a mountain as an impossible obstacle, these people see a mountain as a welcome test of their strength and endurance. They see it as an opportunity to thrill and inspire themselves, stretch their limits and push themselves to greater levels of achievement and self-mastery.

Are you beginning to see how this same mind-set can be used in your own goal achievement?

Whether your mountains are literal or figurative, stop seeing them as dead-ends. Stop letting them intimidate you and instead let them fuel your determination to succeed anyway. When you stand at the foot of a mountain and gaze up toward the peak hidden in the clouds, don't focus on the difficult climb ahead but on the benefits you stand to gain in the process.

Ask yourself these questions:

What can this challenge teach me about myself?

What parts of myself can this challenge help me develop?

What natural skills and abilities can I use to help me through this challenge?

What will I gain by working through this challenge?

And then, most importantly - be GRATEFUL for the OPPORTUNITY! A challenge can only intimidate you if you let it. It can only stop you in your tracks if you sit down and stop climbing.

If you instead learn to see your mountains as a welcome opportunity to stretch and grow beyond where you are now, you will never encounter a mountain that can't be climbed. You will develop your own system for mental and physical preparation, and you will come to enjoy the thrill of the challenge.

Let gratitude become your climbing partner. The more grateful you are for the experiences that strengthen you, the more worthwhile the journey will seem when you finally stand at the top of that mountain.

Will Edwards is a published author and Founder of White Dove Books.

www.whitedovebooks.co.uk

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The Confusion with Weight Loss Programs

There is no doubt that the commercial diet and weight loss industry has made the process of losing weight and becoming more fit unnecessarily complex and confusing. With so many different methods and systems claiming to be “the best” it is nearly impossible for the average person to wade through all of the hype to determine which direction they should proceed. Over the years I have seen dozens of exercise and diet fads that have claimed to be “the ultimate solutions” come and go within a few short years. The reason that these programs don’t remain popular is really simple, they just don’t deliver the miracles that were promised in their marketing. Often times, these programs work great for a few weeks. But, over the long haul most dieters end up right back where they started (or worse). When trolling the isles at the local book store for the perfect diet or exercise plan I believe that most consumers forget to ask the basic, essential questions when they are considering how to take on the task of losing weight and getting back “in shape”. For starters, when a particular book or course claims to be “the best” we should always ask: The best for whom? Everyone is different. We have various age groups, genders, lifestyles, preferences, goals, and health histories to consider. This can make program development a rather complex undertaking. So, it is unlikely that any one diet or exercise program will be effective for the many different physical, situational and emotional needs of each person. Second, we should ask: Best under what circumstances? Is the person going to train at home or at a gym? What kind of equipment is available to them? How much time do they have available to train? What are their specific goals? Again, it is difficult to imagine a single, generic program that will address the individual circumstances that people have while approaching their fitness program.
Finally, we should ask the most obvious question: Does it sound to good (and / or too easy) to be true? If so, you can bet it is more than likely a load of crap. Unscrupulous marketers have been selling snake oil disguised as miracle cures for many years. Unfortunately, this is still common today. This type of marketing has grown to be much more sophisticated over the years and it is usually, cleverly disguised as a new “scientific breakthrough”. If the program doesn’t require much effort or change of lifestyle on your part it is unlikely to work. Pills and powders that claim to provide “effortless” weight loss should definitely be filed under the category of too good to be true. The painful truth is, you do have to change your behaviors in order to succeed. As the old saying goes, “if you keep on doing the things you’ve been doing, you’ll keep on getting the things you’ve been getting”. Making the necessary changes to your diet and exercise patterns is not complicated to learn and you won’t have to kill yourself in the gym. But, it is necessary to make lifestyle changes and put forth effort if you plan to have long term success.

If you take a close look at many of the popular methods of dieting they all have their share of advantages and disadvantages. The same can be said for the exercise programs that are being marketed in the bookstores and on the internet. Currently I am developing an extensive e-book that will put the pieces together from a few of the most effective diet and exercise methodologies and present them in such a way that will enable you to customize them to meet your unique needs, goals and preferences. Stay Tuned!

Controlling your food portions......

Although weight loss diets can seem rather complicated, the essential elements are extremely simple. Many folks get caught up in the details rather than focusing on the components that are truly essential for losing weight. First and foremost you must create a caloric deficit in order to lose weight. This can be done by increasing activiy levels, lowering calories consumed, or a combination of the two. Either way, you must take in fewer calories than your body uses in a day in order to lose the weight. The most important elements for effective weight loss are:

A) Serving Size (how large or small your portions are)
B) Food Choices (Better food choices are lower in calories. For example, choose baked chicken vs. fried)
C) Number of Feedings per Day

If you can manage those three simple elements you will be on your way to long term weight loss. For many people the most difficult thing to manage is serving size. It is time consuming, and inconvenient to measure or weight everything that you eat. But, it isn't necessary to be that precise with serving sizes. Check out the chart below for a simple guideline and remember to say NO when asked if you would like to "SUPER SIZE". By the way, it is probably in your best interest to avoid eating at the type of restaurants that offer Super Size menus (refer to rule B. above).

• “Serving Size Rule of Thumb”
• 
  The list below provides you with a simplified method for determining an appropriate food serving size. Using this list will eliminate the need to weigh and/or measure your foods. Obviously, this isn’t a precise measure. But, it should be close enough for the vast majority of people.

A Seving of = The Size Of

Raw vegetables = Your Fist

Cooked vegetables = The Palm of Your Hand

Pasta = 1 Scoop of Ice Cream

Meat = A Deck of Cards

Grilled Fish = Your Checkbook

2 Tbs. Margarine = Your Thumb

Pretzels or Chips = One Handful

Chopped Fruit = A Tennis Ball

Apple = A Baseball

Potato = A Computer Mouse

Pancake = A Compact Disc

Steamed Rice = A Cupcake Wrapper

Cheese = A Pair of Dice