Is It Time for my Kid to Start Lifting Weights? Part 1

A recent article in the Chicago Area Daily Herald on August 2, 2010 prompted me to write this post.

Let's say your child is 8-10 years old and you are considering that he or she start lifting weights. It may be for health, fitness or athletic reasons. Whatever your reasoning, both the National Strength and Conditioning Association (NSCA) and the American Academy of Pediatrics (AAP) support youth resistance training and offer position papers through their websites.

Consider the positive aspects of resistance training for kids. A properly designed strength training program can improve physical strength beyond normal age related development. Faigenbaum et al reported in Pediatric Exercise Science that as high as 74% of children involved in an 8-week training program showed "dramatic" strength improvements. It has also been reported that children will lose those gains if program is not continuous. William Kramer a leading authority in the world of strength training research published in Lifestyle Medicine that children need a variety of modalities such as weight machines, isometric exercises, modified pull-ups, manual resistance and calisthenics in order to eliminate boredom.

If you are concerned about your child's sport experience your instincts are right on. Since the 1970's youth sport has exploded. Unfortunately, today children are ill-prepared to compete so often. Practice has decreased and games have increased. Add in the multi-sport athlete who may be playing more than one sport during the same season; Result, an increase in emergency room visits involving children who play youth sport. Don't get me wrong a well planned, organized and properly coached sport is great for kids. The issue is 'are' they prepared physically to play. Playing your way into shape is just dangerous and professional, Olympic, college and most high school athletes don't train that way anymore. Most if not all will train all year to prepare for their up-coming season.

A strength program as part of a child's overall physical training is a valuable tool for development. Time spent in the weight room can help develop a work ethic and teach an athlete the relationship between hard work and positive results. Observations in the weight room can also be a predictor of an athlete's level of concentration, how the youth handles fatigue, and competitive spirit. The obvious marker of a strength program is that a stronger athlete can do more with less energy than a weaker one.

Don't forget about the fun sport should provide a child. A well designed strength program for an 8-10 year-old should not look like a college level program. It should incorporate fun into it or boredom will occur. Sport for some adults is serious business, but your child is a child not a miniature adult. If you, as a parent, expect or demand that your 8-year-old do specific lifts or exercises you're asking for trouble. Too much too soon is why kids end up in the emergency room. Youth programs will increase strength but the difference between a 12-year-old and a 14-year old is significant.

Burger Night

Burger Sunday Night.

1.5 Lbs of ground beef (we use 15% fat)
.5 Cup Red Quinoa (dry--before cooking)
.5 Lg Chopped Brown onion
1 cup chopped spinach
1 clove crushed garlic
Salt and Pepper

Mix together and form into patties

We use whole grain wheat buns with avocado, fresh celebrity tomatoes and sliced heirloom tomatoes.

Garnish with grilled green onion and add some sweet potatoes fries, baked.

A little resistance training

If you are using resistance training as part of your fitness or performance training routine this may help you with the question; How many sets?

If you're training for general health then 1 set per exercise is adequate. I'll define general health as not working to achieve maximal strength gains. For example one set of lat pull downs, chest press, leg press, etc to keep tone.

If you are working to reach maximal strength gains, then 1 to 3 sets of each exercise is recommended. Some studies indicate that when doing more than 3 sets per exercise a person will not receive any more benefit than a person doing 2 to 3 sets. However, everyone is different and you may find you will achieve more strength with more sets.

Additionally using a non-linear program may increase maximal strength more than a linear program. For example a linear program is 3 sets of 10 reps at 75% of 1RM done 3 to 4 days a week. A non-linear plan may look like this 3 sets of 2 repetitions [reps] at 90% of 1RM on Monday, 3 sets of 6 reps at 85% on Wednesday and 3 sets of 7 reps at 60% on Friday.

Be sure that you are aware of the volume you lift each day. The volume or total load [weight] lifted for 3 sets of 2 at 90% of 1RM on Monday when the 1RM is 100 is 3 x 2 x 90 = 540 total volume, on Wednesday, 3 x 6 x 85 = 1,530 and on Friday is 3 x 7 x 60 = 1,260 of total load or weight per exercise. So the heavy day is Wednesday. It's not on the day you lift 90% of 1RM as may people mistake, including some coaches.

Go hit the weights (but you may want to hire a coach to be safe)!

Back On My Bike

The last time I was on my bike was July 8th. I went about 20 miles. I had 4 summer league games to referee on Saturday the 10th so I took Friday off and dropped my bike off for a tune up at my favorite bike shop. When I arrived home from the NSCA conference [July 11-18] on Sunday the 18th, I buzzed over to pick up my bike. I wanted to hit the road in the morning.

I wanted to go 30 miles without much distraction so I drove to Yorba park in Yorba Linda, California to ride the Santa Ana River path. I was on the bike and riding before 8am. The bike felt great. Well tuned by the guys at Don's Bicycle in Rialto. I hadn't been on the bike for 10 days so I didn't want to overreach my first day out. I had set two goals, to go about 30 miles and try to average 90 RPM within the first 10 minutes.

I got to 90 RPM within the first 3 miles and was felling great. I hadn't worked out since I refereed the games on the 10th, unless you count walking around Disney parks in Orlando for 3 days before the conference started and I was a little worried I'd get too competitive [I do that]. However, I felt so good I decided to see if I could push my average cadence to 100 RPMs. I got there in 7.21 miles into the ride. So getting competitive I decided to challenge myself to average 100 RPMs for the first 15 miles of the ride.

So off I went spinning and felling great. I wondered as I rode if the bike feel was the new race tires Don's put on or the new chain, the tune-up itself or the fact that I had rested for a week. I was convinced I could average 100 RPMs for 15 miles and then after the first half mile, boom a head wind. I was still spinning, but I watched my speed drop below 18 MPH. I knew I had to focus on my peddle technique and position with the wind in my face and as I rode I watched my heart rate soar upwards into the 170s. Not a big deal for a kid, but I'm in my 50's.

I was really pushing myself. My heart rate was well into the 170's but I wasn't in any distress. My breathing was ok and my legs felt fine. I wasn't close to my lactate threshold I just knew I had to hold my heart rate around 173 to get to 15 miles and average 100 RPMs. I began to gauge the mileage I had left. I got to the 12.5 mile mark in good shape, then 13.6 and at 14 mile mark I knew I had it. I reached the 15 mile point made the turn and started back.

I was cruising along around the 85 RPM mark and decided I wanted to keep my RPMs above 90 for the ride. I rode along and with 12.5 mile left I felt fine my RPMs had come down to 98 but it didn't bother me. Ok, I noticed so I started to spin faster and with 8.9 miles left I was completely recovered.

I finished the ride well before 9AM and used "the stick" to start my post-ride recovery. Spent about 7 minutes doing some ground core work, loaded my bike, changed my shirt and had a protein shake. Then I headed off to Whole Foods to buy some greens, fruits and other veggies. But first I turned up the radio as it played "Long Cool Woman in a Black Dress" and I played a little air guitar. Enjoy the day.

Sunday table

We're having 7oz chicken breasts marinated in fresh Valencia orange juice, cilantro, leaves from a sprig of oregano and a minced chipotle pepper. Then grilled with a cocoa (unsweetened) and spice rub (cinnamon, grey salt, coriander, cloves, nutmeg & white pepper-smells good).

The chicken is served over a blend of ramps, shallot, garlic, fiddle head fern, a jalapeno, smoked bacon, morels, roasted corn and black beans.

For desert a Greek yogurt parfait with banana and fresh strawberries.

Move, move, move.

Recently I have found that many people are not happy with their personal trainer. I was surprised at the comments I was getting about trainers. It wasn't that they weren't getting results or paying too much it was that they walked away from a session believing they had accomplished nothing.

Well I can understand that because I don't look like a Hollywood trainer. I'm not skinny as a rail, have a buff bod and I don't have perfect teeth. You know, like the models you see in sportswear ads. The issue I found is that trainers try to inspire people but they deflate their accomplishments in hopes that their client will want more. Here's something I know, when you lose weight you want to lose more [if you can].

Success brings more success, it's that momentum swing you see in sport. All of a sudden a game just changes regardless of the score. As trainers we won't train that out of you, we'll build on it. The approach we have with people is keep moving and life will be more fun. Our philosophy with our adult clients is "the most fun you'll have all day" and the benefit you receive is a bonus. We want people to enjoy training, we encourage them to try new things and "that beats working" our other philosophy. Even if you like your job a new challenge always invigorates you.

So if you find that you want to loss some weight, get stronger or just have more fun than you'll have all day get up and move!

My ride on Saturday --The Tour of Long Beach

What's on your table tonight?

We're going to have baked salmon with a mango relish, roasted root vegetables with fresh herbs and green salad.

7oz Sockeye salmon fillet baked with olive oil, salt, pepper and a little fresh garlic.

Relish is 1 mango chopped, with 1 Serrano pepper finely chopped (only half the seeds), cilantro chopped, 1/4 of a small onion chopped, 1 lg tomatillo chopped, 1 Roma tomato shelled and chopped (mostly for color), Salt-pepper to taste and juice from 1 lime. mixed and refrigerated.

Roasted vegetables, 3 small white potatoes, 6 baby red potatoes, 1 cup cut yams, 1.5 cup butternut squash, 1 small onion cut into quarters, 1 clove garlic (just to make the house smell good), 1 lg carrot sliced, hand-full of cherry tomatoes (for sweetness), 6 small brown mushrooms add some fresh basil, Greek and Italian oregano, rosemary and thyme, salt/pepper and olive oil. roast it!

Green salad-Mixed greens, cherry tomatoes, avocado, English cucumber, red onion champagne vinegar, olive oil salt/pepper, herbs. we're good.

Functional Movement for Kids

The other day I was visiting a friend and her one year-old daughter. While we were talking her daughter walked over and was eying a textbook on the floor (NSCA Essentials of Personal Training). If you know that text, you know that it is not a light book.

We watched her as she approached the book opened it and turned a couple pages. Then she closed the book, squat (full), grabbed the book on both sides and did a perfect deadlift holding the book. I even pointed out the shin angle as she stood up perfectly. Now that little girl is strong!

So what's my point. Kids, little kids do a lot of movements correctly. It's only as we age, we cheat and set ourselves up for reduced range of motion [ROM], and injury. Proper ROM is important in developing strength. For example, it is always a struggle to get teenage boys to lift properly. Many of them want to "move weight" as apposed to get strong. That's exactly the way I explain it to them. Little kids are not ego driven. They want to do it and their body tells them how.

Teenagers [that's where it starts] cheat in order to move more weight, so they can say they [insert lift] more that the could if the do it correctly. For example ever see a teenage boy arch his back when he bench presses? What about watching a kid power clean with too much weight? You close your eyes and hope the disc from his back doesn't shoot out and hit you in the head.

Now if you want to watch proper movements roll a ball to a one or two year-old. Watch how they full squat, yes full squat to get in position to lift the ball. It's only after some adult tells you, not to full squat you stop going through that ROM and limiting your ROM. The real issue is the load you move through that any ROM. Think about this; can you lift more weight properly when you do a quarter or half squat? Duh, quarter squat. Now compare the half to a full squat. Now that's what I mean by load, take some weight off the bar so you can get stronger!

Now back to the one year-old. When toddlers lift look at the shin angle to the floor and where are the shoulders and back. Everything is in order. It is because our body works that way. No one had to say "back flat and push through the heels." Little kids just do it correctly.

So if you want to help develop your child's athletic or physical ability teach them to skip [moving or in-place], balance on one foot [add hand movement or toss a ball while they balance], skip rope or do jumping jacks [change the arm and leg movements for variety]. Those movement will put your child ahead of many and don't for get to let them go through full ROM when doing different movements. If you want to improve your own athletic or physical ability mimic the movements of a child, less is more.

Weight Loss Solution

I am asked often why a person who's doing great losing weight suddenly plateaus. To me weight loss is about staying away from routine. Yes staying away from routine.

What do I mean by saying away from routine. Simply put, don't do the same thing too long. Why you ask, because you're body will adapt to your routine. That means diet, exercise, sleep and the time you do every thing in your life.

Lets look at a couple examples. First lets look at resistance training. I never test an athlete's strength for the first two week I work with him or her. The reason is the biggest contributor to improved strength is neural response. When you begin a physical activity your brain needs to figure what you're doing. The brain will provide the sequencing of the muscles [when to contract/order] as well as the force needed to move the weight through the range of motion [ROM]. So when you first begin an activity you use more calories [kcal] because you're inefficient [ROM]. Just like when you learned to ride a bike or drive a car. Think about learning those tasks. Are they the same today as when you learned.

Thus, the the better you become at the task the the more efficient your body becomes and burn less fuel or kcals. Get it. So think about all the activities you go through as you lose weight. Now change them before your body becomes too efficient.

Think about when you workout. Try two weeks in the morning and two in the evening. Change your cardio for running to cycling to swimming. Change the activity intensity [heart rate] and duration of the activity. Change from dancing to tennis to soccer. Think about rest versus active rest. My active rest day is gardening. I cut the grass [4 lawns], trim trees and bushes, rake leaves. We have a couple gardens so I cultivate soil, weed, fertilize the soil etc. What can you do for active rest change it often. When you do your resistance training use bands, med balls, dumbells, machines, kettlebells and body weight. If you change your lifts, grips and joint angles of your movements you won't get bored and your body will be forced to adjust and burn more kcals.

Now don't limit it to exercise and active rest. Consider what time you eat change it often. For example eat lunch one day at noon, the next at 11:30 and the next at 1pm. Your body is forced to constantly adjust. You can also adjust the number of kcal you eat during the day. One day eat 2000 kcal the next 1750 an d the next 1900, again your body can't adjust to a routine because YOU don't have one.

So to avoid plateaus force your body to change and adjust constantly. Good luck and eat well.

Today Show: Is that chicken making you chunky?

Today Show: Is that chicken making you chunky?

I love these books...Look for "Cook This Not This." Cooking is not hard. I cooked for my family on Monday nights from the age of 11 until I got to high School. My wife would rather have me cook than go to a restaurant. So guys learn to cook.

Lastly, when I was 11 I learned to cook using "The I Hate to Cook Book." "Cook This Not This" is just like it, really simple.

Overcoming barriers to weight loss | www.hometownfocus.us | Hometown Focus - Virginia, Minnesota

Overcoming barriers to weight loss | www.hometownfocus.us | Hometown Focus - Virginia, Minnesota

Some good information about weight loss issues. Just remember that everyone is different.

Professor sheds light on obesity stereotypes

By Angela Green, Reporter

Published: March 16, 2010

Robert Carels, a psychology professor said obesity is the last socially-acceptable form of prejudice.

Carels is working with other professors and students to discover why, and to find better methods for people to lose weight.

He also researches weight stigma, or bias, towards obesity.

"Typically, people report a greater dislike for people who are obese," Carels said. "There are stereotypes that they're lazy, weak-willed and they overeat. Even teachers and doctors have perceptions of obese people as non-compliant and lazy."

Carels has been involved with the treatment and research of obesity for 10 years.

"I think it's a big problem," said Kathleen Young, one of the graduate students who work with Carels. "In general, people do show there's a bias explicitly and implicitly, and we find people that are overweight have that same bias too."

Carels has worked on at least five studies which look at different areas of weight bias. He had students create models with different body mass indices and then students rated the models on likability.

"You can see at what level the bias starts to kick in, or when it's at the highest," he said.

He found that bias increases with weight and the heaviest person experiences the most bias.

Carels said research is important because of health concerns that come with obesity, such as diabetes and heart disease.

"There are big psychological costs to being perceived by others negatively," Carels said. "There are economic costs, depression, poor body image and lower self-esteem."

Carels furthers his research while helping the community by holding weight loss groups.

"Typically, we do one type of weight loss intervention every year," Young said. "We come up with questions we want to answer, and we try to help people lose weight and keep weight off."

Lynn Darby, a kinesiology professor, has worked with Carels for the past nine years as the exercise physiologist for the weight loss groups. She helps by completing physical fitness tests, screening and evaluations on the participants.

"We see if they've changed," Darby said. "We look at body composition of body fat and weight, aerobic fitness levels and we also do blood pressure and measurements."

"Normally, [we] have 50 to 60 people a year, but given how many people in the population that are obese, I'm surprised we don't have more," Carels said.

The class lasts from three to six months and is mostly University faculty and staff.

"We talk about nutrition and the psychological aspects," Young said. "We encourage them to do exercise on their own, and they weigh in once a week when they have the class."

Darby said the group uses a book called "The LEARN Program," which focuses on walking and was developed by Kelly Brownell, a professor at Yale.

Carels has developed his own method, called the Stepped-Care model, for the weight loss groups.

"Each year, there is psychological twist or turn, but the unique part is [that] it's a stepped-care approach to weight loss," Darby said. "Those that can do it on their own are given the book and the go-ahead."

Participants who are having trouble at the lowest intensity are then stepped up to the next level, which includes more intense interventions, such as meeting with nutritionists or psychologists.

Then undergraduate and graduate students help with research and data collection.

"The things we find, we use when we do future groups," said Young. "We do research and we hope what we do will be helpful in one way or another. It has an immediate impact and that's what I like about it."

The research group which all the graduate students and Carels are a part of write papers about their findings. These are published in journals and the group presents at conferences.

Nadine Coyle’s weight loss is a cause for concern

March 12th, 2010
Author: Richard Henley Davis

Sorry but she looks terrible. When are women going to learn en-masse that being skinny doesn’t mean attractive?

We all know the pressures of fame and how young women are forced through the media’s influence to become as skinny as possible but at what risk?

There is no way Nadine’s dieting regime is doing her any good and if she continues to go down this road she will end up seriously ill. She is the role model for many young girls and if this severity of weight loss is intentional she should be banned from public performance until she looks healthy again.

The size zero and sub zero sizes reflect some sick artistic requirement of the fashion industry, yet to achieve such a figure can be life threatening. If you think you’re ever going to be attractive to members of the opposite sex by looking ill and emaciated then think again because that is a load of tripe.

If asked, nine out of ten men will tell you they prefer shapely women and not skinny women, yet many women still choose to ignore this fact so who exactly are they trying to impress?

Many women will say that they are not trying to impress anyone and just do it for themselves, which is even more scary because that is linked with body dysmorphia and eating disorders.

It is so sad to see such a beautiful young lady do this to herself because of some misplaced low self esteem.

Forget Cheryl Cole, Nadine is in trouble so please will someone help her snap out of this? You cannot tour or perform when you’re so thin and have so much muscle loss, you’re too weak to move let along jump around and sing.

Women ask yourself this question.

Do you like your men to look healthy and fit or emaciated and ill? Well it’s the same for us men.

We should all forget fat and concentrate on getting fit and healthy because our bodies will then be the correct weight for our stature and bone/muscle structure.

Kettlebells and Weight Loss

Researcher John Porcari Ph.d of the University of Wisconsin, La Crosse recently published an article about the use of Kettlebells (KBs) in weight loss.

Before I get to the study I want to add a little about kettlebells. First, they're fun to use and yes you'll get your heart rate up. Second, they won't bore you to death because you can do so much with them that every workout can be new. Lastly, you can get a great workout in a short amount of time.

The study included 10 men that ranged in age from 29-46 years old (all were experienced with KBs). They performed KB swings as well as other KB movements. The participants fitness levels were measured before and during the workout testing heart rate, oxygen consumption and blood lactate. The results showed that the participants burned an average of 20 calories per minute (20 minute workout). That's about the same as running a 6-minute mile.

The average person burns about seven calories when lifting weights. Thus, twenty calories per minute is a significant amount.

Other Uses for Olive Oil

Along with its wonderful health benefits olive oil has many uses here are a couple.

Shave with it in place of shave cream. Shine stainless steel. Prevent wax from sticking to the candle holder. Pet care, add a little (1/8-1/4 tsp) to prevent hair balls. Moisturize cuticles. Treat dry skin. Unstick a zipper (avoid the fabric). Dust wood furniture. Lubricate squeaky doors.

I don't do any of these things but know some people who do. Check with your doctor, vet or manufacture before you do any of these things.

2010 Weight Lose Series No. 4

The most common question I get regarding weight loss is how many calories (Kcal) can I have to eat a day. The first thing you need to understand is a formula is only as good as the information that goes into it. Everyone is different. Even your twin sister is different regardless of your DNA match will be different.

There are lots of formulas for weight loss. I use The Harris-Benedict Principle when calculating Basal Metabolic Bate (BMR). Here's the formula.

Men
66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.76 x age in years)

Women
655 + (4.35 x weight in pounds) + (4.7 x height is inches)

Then multiply in a factor for daily activity
Little to no daily Exercise BMR x 1.2
Light Exercise (1-3 days per week) BMR x 1.375
Moderate Exercise (3-5 days per week) BMR x 1.55
Heavy Exercise (6-7 days per week) BMR x 1.725
Very Heavy Exercise (Twice a day, extra heavy workouts) BMR X 1.9

A Male Example
35 years old, 5' 10" 180 pounds

66 + 6.23 x 180 (pounds)= 1121.4
+ 12.7 x 70 (inches)= 889
- 4.7 x 35 (years)= 164.5
BMR=1911.9
X Moderate Activity (3-5 Days per week)
1911.9 x 1.55=
2963.45 Calories per day
To maintain current weight

If you want to lose weight you must have a negative Kcal balance or burn more Kcal each day than you eat. Many trainers encourage people to reduce your Kcal intake by 500 a day. I want my people to eat 250 fewer and burn 250 more to achieve the 500 total calorie negative balance.

The important factor for you to know is what percent of each macro nutrient do I need daily. What is my body's need in terms of fats, protein and carbohydrates?
What should I eat?

2010 Weight Lose Series No. 3

So lets identify your demon. What or who is the cause of your weight gain.

I always ask people about their job. What do they do during the day and week. Is their job active or do they spend the time at a desk. How do they spend lunch, work, exercise, skip it because the "job" requires your lunch time. Does the culture of the job encourage or reward fitness in the work place. If the company has vending machines what's in them? Does the job offer gym memberships, nutritional counseling or fitness at the site? So its not just the activity on the job that may effect your weight gain. The obvious factor (labor on a construction site or desk worker) is not always the only factor.

Screen time used to be the amount of time you spend watching television. Today its, computers, smart phones, iPhones, Playstation or XBox, not to mention the TV, DVD and movies we watch. The amount of time people spend in front of a screen is going up. We now tell people to chart the time they spend doing any screen activity. Some are just amazed. If you do you may want to make the time more productive. Set schedules for email, voice mail, etc (no more than 2 times a day). Tell people when you will answer email (if you do). If you do this at work you'll be more productive. Do the same with voice mail. Limit how much time you spend watching TV, playing Xbox, (you pick) or get rid of it. My wife and I never used the digital converter boxes for our TV and haven't missed it at all.

Eat the wrong food. When I say eat the wrong food it's usually processed or fast food. One thing I have learned is that fast food often tastes great. But that doesn't make it healthy or provide nutrients you need. People often wonder why after the consume a lot of food they are still hungry. First the brain will tell you that you are not hungry about 20 minutes after a meal. So wait 20 minutes. Many still feel this way after an hour or two and don't know why. Often it's because you eat but the food you eat is so broken down and processed that it no longer offers the nutrients you need daily. Our bodies need quality protein, carbohydrates, fats, vitamins, minerals and water and if it's not getting them it will ask for them (more Kcals).

Emotional eater. We all know one. Bad day, comfort food, break-up means ice cream or beers. Pick your emotional food. I can't fix this stuff and would refer you to a professional who can. Bottom line is the food is not the problem food is how people deal with a problem in the short turn. The only thing I know is that I don't know, but food isn't the answer.

Lack of sleep. Hard to deal with especially a young family. Parents will lose sleep with a new born and there are nights when the boogie man will be real to your 3-year old. We lose sleep unfortunately many studies link loss of sleep and weight gain. Sleep loss decreases deep sleep and that decreases our Human Growth Hormone (HGH). HGH is a protein that helps our body regulate proportions of fat and muscle. Loss of sleep may reduce your body's ability to metabolize carbohydrates as well.

Friends vs. foes. Sometimes it who we hang out with that will cause weight gain. Look at your friends if they always want to eat (socially) find some who ride bikes, run, hike with their spare time.

2010 Weight Lose Series No. 2

So what causes weight gain. It's really simple to understand but for some difficult to accept. If you put more gas in your car that it can hold in the tank it will just spill. If you eat more calories than you burn on that day you're going to store them some where at fat. Thus, weight gain is a positive (increase) calorie imbalance.

So what causes that imbalance. Lets begin with Metabolic Rate Change, as we age we need fewer calories. As children our bodies change with growth and development daily. We need a lot of nutrients and energy delivered in our food. But just like when a building is completed you don't keep the crew around adding bricks to the walls. You hire a leaner maintenance crew. They repair and keep the building in good shape. Well once you're an adult you can forget about that one more growth spurt. That means you don't need the same calorie intake you did as a kid. Eat fewer calories and stop adding bricks to your stomach and hips!!

That means we often gain weight through our behavior. How much do you move during the day? How much do you eat. Do you go out after work for a "cold one?" Do you eat that last doughnut so it won't get stale (we don't want to waste food). Eat seconds and thirds at dinner and then not eat breakfast because they're not hungry. I know some people who would leave work stop for some fast food on the way home and then have dinner with the family. All bad behavior. Stop it, food is chemistry.

Culture is a factor with some. If you watch the show "the biggest loser" you may remember two cousins who are Tongan. They spoke about the Pacific Islanders, "their people" and how eating a lot and being fat is the norm. What they went though at the shows' campus motivated them to work with their people and teach them about fitness and health. Now before you write something nasty and say I'm pointing fingers at race or color think about the culture the holidays bring. How many people talk about weight gain during the holidays. Think about the blogs and articles that are written with a focus on holiday weight gain. That's culture as well but some just eat everything in site no matter, just because it's the holidays.

Environment is also a factor with some. Where some work can lead to weight gain. I often wonder if people who work at fast food places eat too much of the food there because it's available. I do believe that many create their own environment with the things they do, the people they hang out with and the places that they live.

According to studies people in a lower socioeconomic class are more likely to eat too much, and or eat less nutritious food. Unfortunately, people with less education, money and access to information are more likely to become obese and stay obese.

Lastly is the one I hear as an excuse the most. Gene disorder, well true in some cases. I feel for kids diagnosed with Prader-Willi and some other disorders. But people tell me that their parents are or were fat and that's why they're fat. Fat parents are not a genetic disease. They ate too much and if you're fat so do you. So stop blaming your parents.

So there are the most common causes people who have gained weight do it. Is it that you are older today and haven't changed your behavior. Is culture, environment or socioeconomic status an issue. Or is it your parents. If it is a genetic disorder then see a doctor who specializes in it as soon as you can.

Where are all the Trans Fats

A study published in the J of the American Dietetic Association in February 2009 by R. H. Eckel reported that 73% of Americans know trans fats are bad but only 21% could name three trans fats. That really doesn't surprise me because I don't know if people could identify saturated fats either.

Why are trans fat so bad for us? Well one reason is the double wamy, it raises LDL or bad cholesterol and lowers the good cholesterol, HDL.

So where do you find trans fats. You will find them on labels sometimes. Unfortunately the government allows a 20% margin of error on food labels and if is less that 1 gram per serving it will go unreported (or 0) on a label. So check out the servings per and the ingredients for more accurate information. You can find trans fats in some of our favorite comfort foods like french fries, cookies, pastries (they are also high in saturated fat) think about that next time you ask for a scone at your favorite coffeehouse. Crackers, doughnuts (my favorite white flour, deep fried and covered with simple sugar, healthy), vegetable shorting are all sources of trans fats.

So should you go cold turkey and give every thing up, heck no. Just be aware of what goes into your mouth and educate yourself on foods and how "your" body uses them ( or doesn't).

Eckel, R.H. Journal of the American Dietetic Association, February 2009; vol 109: pp 288-296. Robert H. Eckel, MD, professor of medicine, physiology, and biophysics, University of Colorado, Denver; lipid clinic director, University Hospital, Aurora, Colo.

2010 Weight Lose Series

Recently I began a project of research on weight loss. So I sat down at my computer and Googled "weight loss." Bam, 103,000,000 hits in 0.41 seconds. I looked at a few and decided that I would look for blogs and in 0.18 seconds I had 19,500,000 blogs to check out. Not finished I checked out books on weight loss using Google, 65,848 in 0.26 seconds. Since Google offered so many books I went to Amazon.com to find out what books they offered on weight loss. Result 83,217 items. Books also provided me with CDs, tapes, DVDs etc. Including the book "Idiots guide to eating well after weight loss surgery," I had to laugh.

Why so many items, sites and blogs, can the market really be that big? Who's buying this stuff?

So I went to the CDC site and found that 23.7% of California (my healthy state) adults are obese. That means people twenty years old or older are 30% (or more) body fat. Today some say that California has a population that is 34% obese. That doesn't count the overweight group. So what happened. When I was young I remember see California as a healthy, fit or athletic state. In fact according to the CDC in 1985 <10% were obese. In 1988 we moved up to the 10-14% range and then in 1998 we bulked up to the 15-19% obese group.

It gets worse. In a 30-year study the CDC reported our US kids were also getting fat. In 1976 kids aged 2-5 years were only 5% obese but by 2006 the same group was 12.4% obese. The kids 6-10 years old grew from 6.5% in 1976 to 17% in 2006. Wow, that's almost three times the number of kids. Finally kids 12-19 years old went from 5% to 17.6 by 2006. That's more than three times the number of kids.

Now I know why Google had 103 Million sites on weight loss. That's one site for every three people in the US or 33% (that's about one for every obese American).