arlenesway.com.au Loose weight with Arlene Normand

January 21, 2010

How do I get rid of excess skin?

Filed under: Questions — Arlene @ 4:51 am

Question

I have lost 42kg and kept the weight off for three years through diet and exercise, but I am left with an ugly pouch of skin on my abdomen.  Can any type of exercise help, or do I need surgery to get rid of the excess skin?
Answer

After three years your abdominal skin has contracted maximally and what you see now is permanent.  Therefore, you will require a surgical procedure to remove the excess skin.  The procedure is an abdominoplasty, also known as a tummy tuck.  The surgeon will make a horizontal incision at the bikini line, cut away the extra skin, and then stitch you back up.  Typically within two weeks following surgery you can begin controlled, very light aerobic workouts, such as walking, that avoid abdominal tension.  However, you will need to wait at least six weeks to start conservative abdominal exercises.

January 20, 2010

Which items should I buy organic?

Filed under: Questions — Arlene @ 5:02 am

Question
If one cannot afford all organic, which items should I buy organic?

Answer
According to the non profit Environmental Working Group, consumers should buy organic versions of produce that typically bears the greatest pesticide load. Those at the top of the list, such as peaches, apples and bell peppers, are worth buying organic; for those at the bottom, such as avocados and onions, conventionally grown pieces should be fine. As for organic milk and other organic foods, the science as to whether they’re really any better for you than conventional foods is shaky. You can find non-organic milk that’s hormone — and pesticide-free, and it’s the same price as regular.

Health Benefits of Wine?

Filed under: Questions — Arlene @ 5:01 am

Question
You always hear about the benefits of red wine; what about blush wines such as white zinfandel or white merlot? Do they have the same health benefits as red wine?

Answer
The cardiovascular benefits attributed to red wine may derive from the antioxidant resveratrol, which some research suggests may help reduce inflammation, prevent blood clots and increase “good” cholesterol levels. But moderate consumption of any alcohol, regardless of whether it contains resveratrol, is thought to contribute to heart health. Much research remains to be done as to why and how. White wines and blush or rose wines contain some resveratrol, but generally far less than red wines. The resveratrol is contained in the grape skin, and both the kind of grape and the amount of fermentation time the wine spends in contact with the skin determines its resveratrol content.

January 19, 2010

Cooking with Beef

Filed under: Meat,Recipes — Arlene @ 6:42 am

Mushroom Steak
4 lean beef steaks         1 Tblsp oil
1 small onion            180g mushrooms sliced
½ cup beef stock        2 Tblsp Worcestershire sauce
2 Tblsp parsley chopped

Heat the non- stick fry pan.  Brush oil on both sides of steak.
To seal cook steak 2-3 minutes on both sides.  Turn when juices appear on uncooked side.
Remove from heat, rest while making sauce.  Add onion and mushrooms to any pan juices, cook 1 minute.  Add Worcestershire  sauce and stock.  Bring to the boil, stirring constantly until thickened.  Add parsley and any juices from rested steak.

Note: steak thickness determines cooking time, and the way you want it done (rare, medium or well).
Serve with steamed veges.

Serves 4        1 serve = 1 protein

TANDOORI BEEF
4 x 100g lean sirloin steaks            1/3 cup tandoori curry paste
¼ cup low-fat plain yoghurt            salad to serve and fresh herbs to garnish
SAUCE
1 cup low-fat plain yoghurt            1 clove garlic, crushed
1 Tblsp chopped fresh coriander leaves    1 tablespoon chopped fresh parsley
1 tablespoon lemon juice
1. Combine steaks in a bowl with curry paste and yoghurt; mix well. Cover; refrigerate for 30 minutes or overnight.
2. SAUCE. Blend all ingredients until smooth.
3. Cook steaks, on both sides, on a lightly oiled grill pan or barbecue hotplate, until cooked to your liking.
4. Serve steaks with Sauce and salad; garnish with fresh herbs.
SERVES 4.            1 serve = 1 protein

Thai Beef Salad
400g beef rump steak                ¼ cup lime juice
2 Tblsp shredded fresh mint leaves        150g spinach leaves
2 Lebanese cucumbers, seeded and sliced    1 Tblsp white wine vinegar
2 Tblsp fish sauce                1 Tblsp brown sugar

Combine beef with juice and mint in medium bowl, cover; refrigerate at least 3 hours or until required.
Heat oiled large pan; cook beef until browned both sides and cooked as desired. Cover beef, rest 5 minutes; cut into thin slices. Combine beef with spinach and cucumber in large bowl. Gently toss combined vinegar, sauce and sugar through beef salad.

Serves 4        1 serve = 1 protein

January 15, 2010

Healthy and Delicious Chicken Recipes

Filed under: Chicken,Recipes — Arlene @ 4:11 am

Chargrilled Chicken with Warm Tomato Salad

4 breast fillets (120g each)            2 Tblsp lime juice
¼ cup sweet chilli sauce            2 cloves garlic, crushed
4 fresh kaffir lime leaves, shredded        1 Tblsp oil
2 medium brown onions, sliced thickly    2 Tblsp red wine vinegar
¼ cup sugar (55g)                2 Tblsp sweet chilli sauce, extra
¼ cup water                    ¼ cup orange juice
6 medium egg tomatoes cut in wedges    3 shallots sliced thickly
1 Tblsp bottled jalapeno chillies, chopped coarsely

Combine chicken, juice, sauce, garlic and leaves in large bowl; toss to coat chicken in mixture.
Heat oil in large saucepan; brown onion, stirring, until just softened. Add vinegar and sugar; cook, stirring, 2 minutes. Stir in extra sauce, the water and juice; add tomato and chilli, stir until heated through.
Cook drained chicken, in batches, on heated oiled grill plate (or grill or bbq) until browned both sides and cooked through.  Cover to keep warm.
Serve chicken on warm tomato salad; top with green onion.

Serves 4         1 serve = 1 protein.

CHICKEN PESTO

600g chicken tenderloins            2 tablespoons bottled pesto
1 clove crushed garlic            1 cup couscous
1 cup boiling water                2 spring onions, finely chopped
1/2 teaspoon lemon herb seasoning        2 tablespoons chopped fresh basil
150g baby spinach leaves
DRESSING
1/3 cup buttermilk                2 tablespoons chopped fresh basil
1 tablespoon bottled pesto            1 clove garlic
1. Combine chicken, pesto and garlic in a bowl. Cover; stand for 30 minutes or refrigerate overnight.
2. DRESSING. Combine all ingredients in a blender; blend until pureed.
3. Combine couscous and water in a heatproof bowl. Cover; stand for about 5 minutes or until water is absorbed. Fluff couscous with a fork; stir in spring onions, seasoning and basil.
4. Heat a lightly oiled grill pan; add chicken, cook for about 2 minutes on each side, or until tender.
5. Arrange spinach over four plates; divide couscous then chicken over top. Serve drizzled with Dressing.

Serves 4            1 serve = 1 protein, 2 carbohydrates

Curried Apricot Chicken

1/3 cup chicken stock        1/3 cup water
125g dried apricots        1 Tblsp olive / canola oil
1 onion, chopped        ½ tsp coriander
½ tsp cumin            ½ tsp turmeric
¼ tsp cinnamon        freshly ground black pepper
4 chicken breasts (120g each)

In a saucepan bring the chicken stock and water to the boil. Turn off the heat and add the apricots to soak in the hot liquid for approx. 1 hour.  Remove apricots and liquid.
Heat oil in a non-stick frying pan.
Fry the onion until tender. Stir through the spices.
Add the chicken and fry until golden brown.  Return the apricots and liquid.
Cover with lid and simmer over low heat for approx. 20 minutes or until chicken is tender (add extra stock if required).
Serve with crisp green salad.

Serves 4             1 serving = 1 protein, 1 carbohydrate, 1 fat

Honeyed Chicken Stir Fry

600g chicken breast sliced thinly    2 Tblsp soy sauce
¼ cup honey                1 clove garlic crushed
1 tsp finely chopped fresh ginger    100g shitake mushrooms, sliced thinly
1 red capsicum chopped finely    160g snake beans, cut into 8cm lengths
425g can baby corn, drained

Combine chicken, sauce, honey, garlic and ginger in large bowl; refrigerate for several hours or overnight.
Stir-fry mixture in batches in heated wok.  Add mushroom, capsicum, beans and corn to wok; stir-fry for about 5 minutes or until beans are just tender.
Stir in chicken; cook, stirring, for about 2 minutes or until chicken is hot.

Serves 4         1 serve = 1protein, 1 carbohydrate

Lemon Pepper Chicken with Zucchini Salad

1 Tblsp finely grated lemon rind        2 tsp cracked black pepper
1/3 cup lemon juice                2 tsp olive oil
4 single chicken breast fillets            4 medium green zucchini
4 medium yellow zucchini            1 clove garlic crushed
4 green onions finely chopped        1 cup coarsely chopped fresh parsley
¼ cup chopped fresh tarragon

Combine rind, pepper, 1 Tblsp of the juice and half of the oil in large bowl, add chicken; toss chicken to coat in marinade.  Cover until required.
Peel zucchini randomly, slice into thin strips diagonally. Cook zucchini slices, in batches, on heated lightly oiled grill plate (or grill or bbq) until browned lightly and tender.
Cook chicken on same grill plate until cooked through.
Meanwhile whisk remaining juice and remaining oil with garlic in large bowl.  Place zucchini, onion and herbs in bowl with dressing; toss gently to combine.
Serve chicken with zucchini salad.

Serves 4        1 serve = 1 protein
MIDDLE EASTERN CHICKEN STEW

1 brown onion diced             400ml reduced-salt chicken stock
2 tsp ground cinnamon        2 tsp sweet paprika
1 tsp ground cumin            1 tsp ground coriander
1 tsp tumeric                 1 granny smith apple, peeled, cubed
2 zucchini, sliced            ½ lemon, juiced
1 chilli, finely chopped (optional)    Couscous to serve
4 x 180g chicken breast fillets, trimmed, cut into 3cm cubes
250g butternut pumpkin, peeled, cubed

Heat a nonstick pan or pot to medium and fry onions for 3-4 minutes using 2 Tblsp of chicken stock.
Add spices and cook for 1 minute.
Add chicken pieces and stir to coat.  Add apple, pumpkin, zuccini and remaining chicken stock. Bring to the boil. Reduce heat and cover. Simmer for 30 minutes. Remove lid and simmer for a further 10 minutes.
Squeeze in lemon juice and add chilli. Serve with couscous.

Serves 6        1 serve = 1 protein, 2 carbohydrates

Tasty Chicken and Pumpkin Stew

Spicy stews like this one are so lovely on cold winter evenings. This one could be adapted for the crockpot or slow cooker; reduce the liquid by half and cook on low for 6-8 hours.
Ingredients
spray olive oil                     1 onion, chopped
1 clove garlic, chopped                 ½ tsp chilli flakes (or more or less to taste)
2 teaspoons smoked paprika             1 teaspoon ground cumin
1 teaspoon ground coriander             1 teaspoon cinnamon
600g boneless, skinless chicken breasts, cut into bite-sized pieces
1 granny smith apple, cut into cubes         2 cups, peeled and cubed pumpkin
1 ½ cups salt-reduced chicken or vegetable stock     juice of 1/2 lemon or lime
Instructions
Heat a spray of oil in a large non-stick frying pan over medium heat and cook onions and garlic until onion is soft but not browned. Add the spices, stir to combine and cook for another couple of minutes.
Add the chicken, apple, pumpkin and stock and bring to the boil. Turn the heat down and simmer, covered, for 15-20 minutes. Remove lid and simmer for 10 minutes more or until sauce has reduced and thickened.
Squeeze in lemon or lime juice. Serve with couscous or rice.
Serves 6                        1 serve = 1 protein, 1 carbohydrate

TERIYAKE CHICKEN WITH GREEN BEANS

1 teaspoon peanut oil
3 (500grams) chicken breast fillets, sliced
200 grams green beans, halved
½ cup water
2 tablespons black bean sauce
1 tablespoon sweet chilli sauce
1 tablespoon teriyaki sauce
1 clove garlic, crushed
2 teaspons grated fresh ginger
1 medium onion, sliced thinly
400 grams bok choy, sliced
1 ¼ cups bean sprouts

Heat oil in wok or large frying pan; stir fry chicken in batches until browned.
Return chicken to pan with beans, water sauces, garlic, ginger and onion;  stir-fry until beans are tender.
Add bok choy and bean sprouts; stir-fry until heated through.

Serves 4

Vietnamese Chicken Salad

100g rice vermicelli noodles        4 Tblsp sweet chilli sauce
2 lime, juiced                2 tsp fish sauce
¼ cup rice wine vinegar        600g cooked chicken breast, shredded
2 red capsicum sliced thinly        2 carrot, cut into match sticks
150g bean sprouts            ½ cup fresh mint leaves (and a few for garnish)
½ cup coriander leaves

Put noodles in a bowl.  Cover with boiling water, soak for 2-4 minutes until soft.  Stir to separate.  Drain and rinse.
In a small pan, heat sweet chilli sauce, lime juice, fish sauce and rice wine vinegar.  Boil for 2 minutes until thickened. Cool.
Combine chicken, capsicum, carrot, bean sprouts and herbs.  Add noodles and dressing.  Toss, garnish with extra herbs and serve.

Serves 6        1 serve = 1 protein, 1 carbohydrate

January 13, 2010

Atlantic Salmon with Herb Crumble and More

Filed under: Fish,Recipes — Arlene @ 4:49 am

Atlantic Salmon with Herb Crumble

2 x 150g Atlantic salmon fillets 1/3 cup stale white breadcrumbs

1 Tblsp lemon juice 1 Tblsp finely chopped fresh parsley

1 Tblsp finely chopped fresh chives 1 clove garlic crushed

Cook fish, skin side up, under hot grill for 5 minutes, turn.

Sprinkle with combined breadcrumbs, juice, herbs and garlic; cook for about 5 minutes or until cooked through and lightly browned. Serve with tossed salad if desired.

Serves 2 1 serve = 1 protein

Fish Fillets with Coriander Chilli Sauce

6 x 60g perch fillets 1 small onion thinly sliced

½ cup water ¼ cup dry vermouth

2 Tblsp lime juice 1 small fresh chilli, chopped finely

2 Tblsp sugar 1 tsp cornflour

½ red capsicum thinly sliced 2 green onions, cut into 5cm lengths

1 Tblsp finely chopped fresh coriander leaves

¼ cup firmly packed fresh coriander leaves, extra

Place fish in shallow ovenproof dish; top with brown onion. Pour over combined water, vermouth and 1 Tblsp of the juice; cover. Bake in moderate oven for about 15 minutes or until fish is tender.

Remove fish; keep warm. Strain and reserve liquid.

Place reserved liquid, chilli, sugar and combined cornflour and remaining juice in small saucepan.

Stir over heat until sugar dissolves. Bring to boil; simmer until mixture thicken. Stir in chopped coriander. Arrange fish, capsicum, green onion and coriander leaves on serving plate; drizzle with sauce.

Serves 2 1 serve = 1 protein

GRILLED FISH WITH TOMATO SALSA

2 teaspoons oil 4 x 150g white fish fillets

100g mixed baby salad leaves

TOMATO SALSA

1 small red onion, finely chopped 2 tomatoes, seeded, finely chopped

1/3 cup pitted green olives, chopped 3 anchovy fillets, chopped

1 tablespoon lemon juice 2 tablespoons chopped fresh basil

salt and pepper to taste

1. TOMATO SALSA. Combine all ingredients in a bowl; mix well.

2. Brush oil over a heated, grill pan; add fish fillets, cook for a few minutes on each side, or until cooked through.

3. Serve fillets on salad leaves with Tomato Salsa.

SERVES 4 1 serve = 1 protein

Grilled fish and lemon with olive salad

Try this fish with your favourite green salad and new potatoes or chunky fresh bread.

Ingredients

100g marinated chargrilled capsicum (not in oil), thinly sliced

1/3 bunch flat leaf parsley, chopped 1/2 cup pimento-stuffed green olives, sliced

1 cup baby rocket leaves, chopped 2 tablespoons capers, drained and chopped

4 firm white fish fillets (approx 120g each), such as gurnard or ling

2 lemons, cut into wedges cooking oil spray

1/3 cup sun-dried tomato pesto 2 teaspoons olive oil

1 tablespoon red wine vinegar

Instructions

Combine the capsicum, parsley, olives, rocket and capers in a large bowl and set aside.

Heat a chargrill pan (heavy pan with raised grill lines) over medium-high heat. Spray the fish and lemon with cooking oil spray. Place the fish into the pan and cook for 2 minutes. Turn and brush the top with pesto. Add the lemon wedges to the pan and cook for a further 2-3 minutes, or until fish is brown and cooked through and the lemon wedges are golden.

Drizzle the salad with oil and vinegar and gently toss. Divide the salad among serving plates, top with fish and lemon wedges and serve.

Serves 4 1 serve = 1 protein

Salade Nicoise

200g green beans trimmed, chopped 250g cherry tomatoes halved

½ cup seeded black olives 2 lebanese cucumbers, sliced

1 medium red onion, sliced thinly 150g mesclun

6 hard boiled eggs 425g tin tuna in springwater, drained

Light Vinaigrette: 1 tsp olive oil; ¼ cup lemon juice; 1 clove garlic crushed; 2 tsp Dijon mustard

Boil, steam or microwave beans until just tender; drain. Rinse under cold water; drain.

Make light vinaigrette

Place tomato, olives, cucumber, onion, mesclun and egg in large bowl with vinaigrette; toss gently to combine. Divide salad among serving plates; flake fish over salad in large chunks.

Serves 4 1 serve = 2 protein

Salmon with Dill and Caper Dressing

2 Tblsp low-fat sour cream 1 Tblsp tiny capers

2 tsp coarsely chopped dill 2 tsp horseradish cream

1 Tblsp lime juice 4 x 150g salmon fillets

Combine sour cream with capers, dill, horseradish and juice in medium bowl.

Heat oiled large pan; cook salmon until browned both sides and cooked as desired. Serve salmon with dill and caper dressing.

Serves 4 1 serve = 1 protein, 2 tsp fat

Salmon Steak Kyoto

4 Salmon Steaks – one per person

For the marinade:

1/3 cup soy sauce ¼ cup orange juice concentrate

2 tsp olive oil 2 Tblsp tomato sauce

1 tsp lemon juice ½ tsp prepared mustard

1 Tblsp prepared mustard 1 Tblsp spring onion minced

1 clove garlic, minced ½ tsp minced ginger root

In a shallow baking dish combine the marinade ingredients. Add the salmon and turn to coat each side. Cover and refrigerate for 30-60 minutes. Remove the salmon and reserve the marinade.

Pour the reserved marinade into a small saucepan. Bring to the boil for 1 minute. Lightly brush or spray the salmon with oil. Grill or bbq salmon until fish is tender and flakes with a fork, about 3-5 minutes each side, depending upon thickness of fish. Brush the salmon with the marinade once halfway through cooking.

1 serve = 1 protein

January 12, 2010

Balance of Body, Mind, Heart and Soul

Filed under: Messages — Arlene @ 2:05 am

Real health and happiness is experienced when we live with a true balance of body, mind, heart and soul – be aware of your physical health, food, activity, rest and relaxation. Fresh air and sunshine make you feel more positive about life – so get outside as much as possible.

January 8, 2010

CURE PORTION DISTORTION

Filed under: Article — Arlene @ 5:39 am

Downsize your portions

What is less likely to derail your diet: a big bowl of frozen yoghurt or a small chocolate chip biscuit? If you guessed the biscuit, you are right – and you are in the minority.  In one recent survey, 62% of people said that the kind of food you eat matters more than how much you eat when you’re trying to lose weight.  But new research on portion control says that is wrong.  A study in the American Journal of Clinical Nutrition found that women who shrank their portions by 25 percent slashed 250 calories a day – enough to help them lose a 250g a week – and still felt full.  Ready to downsize?  Here are five easy ways to get started.

1.    Trim your trigger foods. Most people typically over eat two or three favourite foods – usually pastas, bread, meats, snacks or sweets.  It may be that we love the taste, nosh mindlessly in front of the TV, or just hang on to a childhood habit.  Get to know recommended serving sizes for your favourites, and stick to them as closely as you can.  A serving size of fish should be the size of your palm, a serving of steak should look like a deck of cards, and a potato serving should be no bigger than a computer mouse. If those portions sound frustratingly small, start slowly. Eat a few spoonfuls less of rice and pasta, or go half a sandwich instead of a whole one. Cutting portions of foods with hefty calories helps cut your calories.  Fewer calories equal fewer kilos.  As long as you don’t go overboard, this simple lifestyle change lets you eat almost anything (I did not mention that biscuit for nothing).
2.    See less, eat less. We eat whatever portion is placed before us. So the trick is to avoid seeing more food than you want to eat. Place a small amount of pretzels, for example, in a bowl, instead of grazing from bags or boxes. Freeze tempting treats like brownies.  They won’t call out from the cupboard.
3.    Shrink your plates.  Try eating dinner on smaller side plates or bowls; you will eat less.  When I eat off a side plate, I still feel full. It definitely works.
4.    Create your own after-meal ritual. Brush your teeth. Chew a piece of sugarless gum. Or sip a hot drink like tea or sugar-free cocoa. These rituals can be cues to stop eating and should help curb the impulse to indulge in seconds on dessert.
5.    Try practicing mind over munching.  Overeating is often a psychological problem.  These mind games may help:
•    Think of pasta as side dishes.  For instance, fill half your plate with broccoli and cauliflower, a quarter with chicken, and a quarter with linguine.
•    Imagine you are treating your body as a trash can when you polish off the morsels you don’t really want. Yuck.
•    Many of us are programmed to eat in “units” (one sandwich, one yoghurt, etc), notes a study in Psychological Science. If that sounds like you, stick to small units. Chances are, you won’t go back for another – or back to your old dress / trousers size.

Ocean Trout with Baby Vegetables
8 baby beetroot                20 baby carrots
2 small zucchini, sliced            8 baby new potatoes, halved
4 baby onions                    4 pieces ocean trout (approx 150g each)
Tarragon Lemon Sauce:
20g butter or margarine            1 clove garlic, crushed
1 small onion, chopped            1 Tablespoon plain flour
¾ cup low-fat milk                1 Tablespoon fresh tarragon
1 teaspoon grated lemon rind            1 Tablespoon lemon juice
Heat butter in pan, add garlic and onion, cook, stirring, until onion is soft.  Add flour, cook stirring, until bubbling.  Remove from heat, gradually stir in milk.  Stir over heat until mixture boils and thickens.  Stir in Tarragon, rind and juice.

Boil, steam, or microwave unpeeled beetroot until just tender, drain.  Cool 5 minutes; peel beetroot.
Boil, steam or remaining vegetables separately until tender.
Place fish in baking tray – bake in oven for about 20 minutes or until just tender.  Peel skin away from fish.  Serve fish with vegetables and tarragon lemon sauce.

Serves 4        1 serve = 1 protein, 1 carbohydrate

THINK IN TERMS OF HEALTH GAIN RATHER THAN WEIGHT LOSS!

“If I had known I was going to live this long, I would have taken better care of myself” – Unknown

Nobody likes to think in terms of losing.  Think instead of winning those things that make life more worthwhile – things like good health, more energy, and a better appearance for starters.  People who are healthy and fit live longer and have a greater capacity for enjoying their lives.  Losing weight means gaining strength and vitality, along with a more effective immune system.  There is a great deal to be gained by losing unwanted kilos. In the end, you will gain an increased ability to be all that you can be.  You will get pleasure from feeling fit, trim and terrific!

Your loss can also be your gain!

Ginger Tofu and Vegetable Stir-Fry
3 large mushrooms                1 medium carrot
1 medium yellow capsicum            375g packet firm tofu, drained
2 teaspoons peanut oil                1-teaspoon sesame seed oil
2 teaspoons grated fresh ginger        2 cloves garlic, crushed
1-cup bean sprouts                ½ bunch baby bok choy, shredded
1/3 cup drained water chestnuts, sliced    2 Tablespoons oyster sauce
2 teaspoons cornflour                1 Tablespoon water
6 lettuce leaves

Cut carrots, mushrooms, and capsicum into thin strips.
Cut tofu into 1 cm cubes.
Heat oils in wok or frying pan; add ginger and garlic, stir-fry 1 minute.
Add carrot, mushroom and capsicum, stir-fry vegetables until just tender.  Add sprouts, bok choy, chestnuts, oyster sauce and blended cornflour and water, cook, stirring, until sauce boils and thickens; stir in tofu.
Serve in trimmed lettuce.

Serves 6                1 serve = 1 protein

January 6, 2010

Am I taking too many spinning classes?

Filed under: Questions — Arlene @ 6:39 am

Question
How many times a week can I safely take Spinning Classes?  Do I still have to do weight training for my lower body if I spin regularly?
Answer
If you are new to Spinning, even if you are already fit, start with one or two classes a week, alternating Spinning is with other cardio activities.  Spinning is more intense than other group fitness activities.  It may take a while to build up your tolerance.  If you are accustomed to Spinning and enjoy it, it is fine to take three to five classes a week.  Just make sure you don’t push hard on consecutive days.  This may be tough given the music and the energy of the class, but you will start to burn out and impede your progress if you work out intensely every day.  Though spinning is a group class you have control over the resistance.  Even if you are Spinning several times a week, you still need a lower-body lifting program, twice a week.  Spinning is a killer cardio workout and can help you develop muscle tone, but resistance training is necessary for maintaining bone density and muscle mass as you get older.  Use heavy enough weights that your muscles fatigue after 8-12 repetitions, particularly when doing squats, dead lifts and lunges – the exercises that load the spine.  Even lifting heavier weights at fewer repetitions two days a week will more positively affect bone health.

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