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The short answer is yes.

Here is an interesting article on the matter:  CLICK HERE

In a nutshell:
  • Muscle is denser than fat and takes up less space in the body
  • At rest, muscle burns more calories than fat
  • The more muscle and less fat your body has the higher your metabolism (burns more calories all the time)
  • As we age we can weigh the same but be gaining fat and losing muscle
  • After 30, muscle decreases 3-5% per decade with inactivity
  • After 50, muscle decreases 15% per decade with inactivity
  • Working out in general and Weight Training 2x’s per week is recommended to off-set muscle loss
  • When you diet you want to lose fat not muscle, therefore monitor protein intake:
    • The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight
    • Research recommends protein intake at 1.25 times the RDA for sedentary individuals and 1.5 times the RDA for active individuals
    • For example for 150 lbs individual, protein intake would be:
    • 150 lbs = 68 kg
    • Average Individual: 68 kg x 0.8 grams   = 54.4 grams of protein per day
    • Sedentary Individual: 68 kg x 1.25 grams = 85 grams of protein per day
    • Active Individual: 68 kg x 1.5 grams   = 102 grams of protein per day
    • Or try this ONLINE PROTEIN CALCULATOR
TAKE AWAYS:
  • Although weight is one important factor in determining ones health it can be misleading, focus more on how you feel and how your clothes fit, not on the weigh scale
  • If trying to lose weight or maintain muscle cut back on the empty carb calories and increase the lean protein!
  • Tally up your grams of protein per day, I think you will be surprised how little protein you are actually getting
MORE ABOUT PROTEIN NEXT WEEK!
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After hearing so much about it, I finally read Year of Yes by Shonda Rhimes and loved it!

(here it is at the VPL)

It’s about opening yourself up, getting out of your comfort zone and saying YES! to life.

If you’re looking for an uplifting inspirational read, I highly recommend it.

Here’s her Ted Talk:

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This is too cute not to share!

Happy Holidays!

>>:0)

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Warning: may cause watering of the eyes.

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The words we use are powerful:

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Notice the words you use today.

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Given that my most popular posts have been weight-loss related, I thought I would give you what you want:

Top Ten Ways To Lose Weight

1)    Cut the crap.  Eat real food made with real ingredients.  Read the label, if you can’t pronounce it, it’s not real food.  Get back to the basics.

2)    Drink 8 glasses of water a day.  Start each and everyday with a tall glass of water as soon as you wake up before you have anything else, it will clean you out and give you energy.  Then have a glass of water every hour for the next 7 hours.  Often we are eating when we are actually dehydrated, if you wake up in the morning with a dry parched mouth or wake up in the middle of the night thirsty, you are dehydrated.

3)    Move every day for at least an hour.  Get some exercise in one form or another; walk, run, take a class, take the stairs, dance, the possibilities are endless.

4)    Eat more fruits, vegetables and proteins (lean meat, beans, yogurt, etc.), organic if you can.

5)    Cut the starches: bread, potatoes, rice, muffins, cake, pasta, etc.

6)    Cut the fat: butter, oil, deep-fried anything, go to skim milk, no-fat yogurt, no cream, muffins & cookies are packed with fat.

7)    Have a positive attitude about what you’re doing – don’t lament that you “can’t” have your chips, chocolate bar, Frappuccino, etc.  This could easily be your undoing.

8)    Connect with how you feel when you eat healthy food versus unhealthy food and how you feel when you exercise versus when you don’t.  Notice how good it feels to eat well and exercise and connect with that.

9)    Spend a little time outside every day, take some deep breathes, connect with nature if you can.  De-stress.

10) Watch your portions.  Learn how many calories your body needs each day as fuel to maintain the weight you are at.  If you cut 500 calories a day by eating less and exercising you will lose one pound per week.  I recommend just one pound per week.  Be patient.  Here is a free website you can use to tally your calories each day:

http://www.myfitnesspal.com/

It’s a good idea to do this at first so you can get an idea of how many calories the foods you eat have and how many calories your body burns each day.  You can also enter your exercise and keep track of the calories burned each day.  You wouldn’t drive somewhere with just the address and no map, you need a map to get where you want to go.  If you need moral support join a group (weight watchers) or make your own group with your friends, just make sure they are positive friends who will help you and not hinder you.

Let me know how it goes!

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