Jamie Eason Q&A, October 2007: Sugar Free Candies & Lower Body Training.

Jamie is back and will be answering questions relating to fitness, nutrition, modeling and more. Today she answers question about sugar/fat free candy, and lower body training when unable to visit the gym. Read on!


Dear Jamie,

I have been eating a healthy meal plan that I got from Oxygen Magazine and for the first few months I was noticing results but seem to have hit a wall. A friend of mine suggested that the sugar free/ fat free candies that I snack on at work throughout the day could be what is hindering my progress. Would sugar free/ fat free candy really have that much of an impact?

Thanks,
Sarah

    Jamie Dear Sarah,
    Without knowing your exact meal plan and workout, as well as the consistency of your program, it would be hard to say if the sugar free/ fat free candies were the true culprit.

    However, your question does allow me the opportunity to address some of the confusing "references" on food labels. It is important to realize that a product labeled sugar free may not in fact be free of sugar.

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Jamie
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Jamie Eason.

    I suspect that if you eliminate the candies from your diet, as well as look for any other hidden fats and sugars, that you will continue to make progress. If not, be sure to change up your training routine so that you continue to challenge your body.

    Defining the terms on labels:

    "Free"

    • Calorie free - less than 5 calories
    • Cholesterol free - less than 2 milligrams of cholesterol
    • Fat free - less than .5 grams of fat
    • Sodium free or salt free - less than 5 milligrams of sodium
    • Sugar free - less than .5 grams of sugar

    "Low"

    • Low calorie - less than 40 calories
    • Low in cholesterol - less than 20 milligrams of cholesterol and 2 grams or less of saturated fat
    • Low fat - 3 grams or less of fat
    • Low in saturated fat - contains one gram or less of saturated fat
    • Low sodium - less than 140 milligrams of sodium
    • Very low sodium - less than 35 milligrams of sodium

    "Light/Lite"

    • Products with 1/3 fewer calories or 50% less fat and sodium content reduced 50%.

    "Reduced/Less/Fewer"

    • These products must contain 25% or less of a nutrient or calories than the regular product, as well as 2 grams of less of saturated fat.

    "Percent Fat Free"

    • "Percent Fat Free" refers to a low fat or fat free product that must accurately state the amount of fat per 100 gram serving.

    "High/Rich In/Excellent Source"

    • Product contains 20% or more of the Recommended Daily Value (RDV) of a given nutrient.

    "Good Source"

    • Product contains 10%-19% of the Recommended Daily Value (RDV) of a given nutrient.

    "Lean"

    • A term used to describe the fat content of meat, poultry and seafood. A "lean" product must contain less than 10 grams of fat, less than 4 grams of saturated fat and less than 95 milligrams of cholesterol per serving and per 100 grams (about 3 1/2 oz.).

    "Extra Lean"

    • A term used to describe the fat content of meat, poultry and seafood. An "extra lean" product must contain less than 5 grams of fat, less than 2 grams of saturated fat and less than 95 milligrams of cholesterol per serving and per 100 grams (about 3 1/2 oz.).

    "Healthy"

    • A product can be labeled "healthy" if it is low in fat and saturated fat, has 480 milligrams or less of sodium per serving, and contains at least 10% of the Recommended Daily Value (RDV) for one of the following nutrients: vitamin A, vitamin C, calcium, iron, protein or fiber.

Jamie Eason
Jamie Eason
Fitness Model Extraordinaire.
Photo By Brent Allen Photography.
Week #69 - 7/10/2007
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Dear Jamie,

I have always been rather "pear" shaped and cannot seem to get rid of the fat in my lower body. I am a mother of two and I work full time. Sometimes it is very difficult to make it to the gym to train. Can you please suggest some options to workout at home to really target my lower body?

Thanks,
Jill

    Jamie Dear Jill,
    The lower body is the first place that I accumulate fat when I relax my diet and training routine as well.

    It is a common concern for many women. Unfortunately, legs typically respond better to more strenuous training. They are a large muscle group; therefore they require more energy to move.

    Assuming you are already consuming a clean diet consisting of 5 - 6 small meals a day, try and train legs at least twice a week. It is a good idea to invest in a set of dumbbells or to fill a milk jug with water or even little pebbles, which can range from 10 - 20 lbs.

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    Home Training For Legs:

      Basic Squat:
      Stand in front of a chair or bench with your feet shoulder width apart and weight in each hand, down at your sides. Bend your knees as though you are sitting on the chair, keeping your weight on your heels. When your legs are parallel with the seat of the chair (but not sitting), slowly rise to your original standing position. Perform 3 sets of 15 - 20 repetitions.


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Squat.
Video: Windows Media - Real Player

      Advanced Squat:
      Same as above but incorporate a jump at the top of the motion.


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Advanced Squat.
Video: Windows Media - Real Player

      Basic Plie Squat:
      Take a wide stance with your toes pointing outward. Holding one dumbbell with both hands between your legs, standing upright, slowly bend your knees in the direction of your toes until your knees are 90 degrees. Slowly return to the starting position. Perform 3 sets of 15 - 20 repetitions.

      Advanced Plie Squat:
      Same as above, only alternate squatting with toes pointed out and then toes pointed front for a double squat for each rep.


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Plie Squat.
Video: Windows Media - Real Player

      Basic Lunge:
      With weight in each hand by your side, take a giant step forward with your right leg so your thigh becomes parallel with the floor (no knees going beyond the toe). Pushing backward of the same leg, return to your starting position. Repeat with the left leg. Perform 3 sets of 15 - 20 repetitions, with one rep being the right and then the left leg.


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Dumbbell Lunges.
Video: Windows Media - Real Player

      Advanced Lunge:
      Stand with dumbbells grasped to sides. Extend one leg back on forefoot. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Repeat with the left leg.


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Advanced Lunge.
Video: Windows Media - MPEG - Video iPod

      Wall Sit:
      With your back touching the wall, move your feet away from the wall so that the wall is supporting you. Bend your knees so that the legs form a 90 degree angle. Hold as long as you can. Repeat 3 times.

Isolation Wall Ball Squat Isolation Wall Ball Squat
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Wall Ball Squat.
Video: WMV - MPEG - iPod Video

      Advanced Wall Sit:
      Same as above, only hold a weight in your lap. You may even super set with jump squats. A 5 - 8 lb. medicine ball is perfect for this.

      Calf Raises:
      Position your toes and balls of feet on a block with arches and heels extending off and resting on the floor. Raise your heels by extending ankles as high as possible. Lower heels by bending your ankles until your calves are stretched. Perform 3 sets of 20 - 30 repetitions.


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Calf Raise.
Video: Windows Media - MPEG - Video iPod

      Dumbbell Calf Raises:
      Position your toes and balls of feet on a block with arches and heels extending off and resting on the floor. Raise your heels by extending ankles as high as possible. Lower heels by bending your ankles until your calves are stretched. Perform 3 sets of 20 - 30 repetitions.


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Dumbbell Calf Raise.
Video: Windows Media - MPEG - Video iPod

      Cardio:
      For maximum results, perform 30 - 40 minutes of medium intensity cardio at home as well. Choose an activity such as speed walking, jogging, hiking, biking, roller-blading, soccer or tennis. Jumping rope or an exercise video are also great options. Even mowing the lawn with a push mower and cleaning house can be effective cardio. Just be sure to get your heart rate up enough to reach your fat burning zone.

      print Click Here For A Printable Log Of This Workout.

Jamie Jamie
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Jamie Eason.