If you want to lose a little weight, I recommend that you cut back on all the empty carbs you may be eating. Bread, pastas, crackers, buns, cereals and potatoes. However, you must not go hungry, and you must eat enough proteins, vegetables, salads, fruits, and healthy fats.
You don't want to lose any muscle mass, or visceral fat - the fat that protects your organs. Some dancers weigh too little - oh yes.
Here are some tips to keep this all in a healthy perspective:
How To Lose Some Weight and Keep It Off this article has a link to protein calculator;
What Ballet Dancers Need To Understand About Weight Loss and Calories
What Is Your Protein Requirement
Learning To Develop Lean Muscles
Healthy Fats For Ballet Dancers
Showing posts with label weight loss. Show all posts
Showing posts with label weight loss. Show all posts
What Ballet Dancers Need to Understand About Weight Loss and Calories
To gain weight is still the nightmare of serious dance students, even as they work out hard a few days a week. It doesn't make sense, except in the light of what has become the staple industrialized-nation diet. Too many fats, nutrition-free carbohydrates, and factory made cheeses dominate the fast food landscape. Sugar (if you're lucky) or high fructose corn syrup in every mayonnaise, tomato sauce or BBQ sauce on those sandwiches or hamburgers. Even in salad dressings.
Your body doesn't count calories the way you do. It sorts them out in order to provide you with the energy you need, and to manage your blood sugar levels efficiently. This can seem a little complicated, but just know that when you eat carbohydrates, proteins and fats, your body has a sorting system, not a counting system. Regardless of the number of calories you eat in any given meal, your body behaves in a certain way.
Whether you get a 300 calorie burger or a 1200 calorie burger, the sorting, energy burning and fat storing process is the same.
For example, if you grab a sandwich or burger for lunch, or after school on your way to ballet or some other dance class:
** insulin messages your body (liver, muscles and fat cells) to absorb those carbohydrate calories (a bun, crackers, or slice of bread),as glucose.
** and also messages your body to store any excess as fat.
** and worst of all if you do not want to gain weight, to then stop using fat as an energy source. And to store it instead.
Insulin is like a computerized track switch in a train yard. It routes the carbohydrates, and fats to specific places. You train it to do what it does, by repeatedly eating in a certain way.
The fats consumed in the same meal, healthy or otherwise, will get stored, not used as energy.
Calories from protein foods (meats, fish, eggs, dairy) send a different message to your body. Those calories tell your body "everything is okay". Why? Because your body, which cannot manufacture proteins, can manufacture many things it needs from proteins. Now your body will SWITCH TRACKS.
The BURN FAT button gets pushed! Your body starts running on the protein stores you are giving it and to be more efficient, your body starts getting rid of fat.
Growing children and young adults usually do not need to worry about any of this. But, if they are dancers, I know that they do.
If you're grabbing fast food any day, grab a burger wrapped in lettuce. It's a little messy to eat, and it's way high in sodium. But the proteins and vitamins and minerals and fats will get the front seat for energy burning. Even though the sauces will probably have some high fructose corn syrup in them.... not so much as a bun, and carbs from the fries.
You will digest the proteins, fats, and tiny amount of salad/vegetable better without any carbs. Because it is two different sets of digestion processes anyway.
Thinking outside the bun does not mean add a flour or corn based wrap. Just lose it!
Bringing chopped vegetables and a couple of cubes of real cheese or a handful of walnuts with you from the house.....okay, dream on. But you could.
If you're a dancer and want to know more about dancing, go to The Ballet Store.
Your body doesn't count calories the way you do. It sorts them out in order to provide you with the energy you need, and to manage your blood sugar levels efficiently. This can seem a little complicated, but just know that when you eat carbohydrates, proteins and fats, your body has a sorting system, not a counting system. Regardless of the number of calories you eat in any given meal, your body behaves in a certain way.
Whether you get a 300 calorie burger or a 1200 calorie burger, the sorting, energy burning and fat storing process is the same.
For example, if you grab a sandwich or burger for lunch, or after school on your way to ballet or some other dance class:
** insulin messages your body (liver, muscles and fat cells) to absorb those carbohydrate calories (a bun, crackers, or slice of bread),as glucose.
** and also messages your body to store any excess as fat.
** and worst of all if you do not want to gain weight, to then stop using fat as an energy source. And to store it instead.
Insulin is like a computerized track switch in a train yard. It routes the carbohydrates, and fats to specific places. You train it to do what it does, by repeatedly eating in a certain way.
The fats consumed in the same meal, healthy or otherwise, will get stored, not used as energy.
Calories from protein foods (meats, fish, eggs, dairy) send a different message to your body. Those calories tell your body "everything is okay". Why? Because your body, which cannot manufacture proteins, can manufacture many things it needs from proteins. Now your body will SWITCH TRACKS.
The BURN FAT button gets pushed! Your body starts running on the protein stores you are giving it and to be more efficient, your body starts getting rid of fat.
Growing children and young adults usually do not need to worry about any of this. But, if they are dancers, I know that they do.
If you're grabbing fast food any day, grab a burger wrapped in lettuce. It's a little messy to eat, and it's way high in sodium. But the proteins and vitamins and minerals and fats will get the front seat for energy burning. Even though the sauces will probably have some high fructose corn syrup in them.... not so much as a bun, and carbs from the fries.
You will digest the proteins, fats, and tiny amount of salad/vegetable better without any carbs. Because it is two different sets of digestion processes anyway.
Thinking outside the bun does not mean add a flour or corn based wrap. Just lose it!
Bringing chopped vegetables and a couple of cubes of real cheese or a handful of walnuts with you from the house.....okay, dream on. But you could.
If you're a dancer and want to know more about dancing, go to The Ballet Store.
Labels:
carbohydrates,
fat burn,
gain weight,
healthy fats,
overweight,
weight loss
The Many Exercise Benefits of Ballet As a Natural Remedy
If we review all the benefits of any exercise, ballet provides them all, with many bonuses. Since studies have shown that high blood pressure, high cholesterol levels, and many inflammatory conditions such as Ulcerative Colitis for one, are improved using exercise as a natural remedy, why not dance ballet? Gaining muscle and losing weight is another great side effect.
Why does exercise help almost any ill-health condition? And by ill-health, I mean inflammatory (diabetes, Ulcerative Colitis, IBS or irritable bowel syndrome, cancer, joint pain and many more) conditions.
Exercise increases your muscle exertion, including your heart muscle, therefore your oxygen intake, therefore your metabolism, and therefore your circulation. Increased circulation means more nutrients and body-manufactured hormones and enzymes going to body cells, and also, increase of waste products from metabolism getting OUT of your cells.
Perspiring washes many toxins we create naturally (or eat, accidentally) out through our skin. while the purpose of exercising is not to overheat the body, it happens. While cooling down, we detoxify.
Exerting your muscles on your bones stimulates bone growth and density. Healthy bones are part of our overall health. Many body processes occur in our bone tissue, including our immune system functions.
In fact our body is, under normal conditions, a factory of excellent health results, if we treat it properly.
Another way that exercise helps us is to DECREASE STRESS. This happens on a physical, emotional and mental level. The physical level entails all the I mentioned above, and more. The emotional level is involved because we are doing something good for ourselves, maybe just for the enjoyment and benefits, and maybe because it is an ambition being fulfilled. Mentally exercise is a challenge requiring concentration, and increases our ability to concentrate.
Exercise of a certain type will increase muscle mass, though not necessarily bulk, which helps us to maintain or lose weight.
So why dance ballet? In a ballet class, almost every exercise is a full body workout. At the same time, each exercise exerts more on a specific muscle group than it does on the supporting muscle groups.
Ballet increases reflexes and demands incredible coordination. Because of the demands, taking ballet classes and perhaps dancing in pointe shoes, leads to learning about anatomy and dancing smart as well as nutrition, for the more curious students.
It is wonderfully satisfying to work on a difficult combination, maybe all year. Then one day, what was a disjointed conglomeration of efforts and concentration, suddenly becomes a smoothly executed grand jete en tournant, a fouette battu saute or an effortless series of chainee turns. Your friends wonder "how do you DO that?"
If they only knew, the blood, the sweat and the tears. I'm just kidding. Well, maybe not.
Regular ballet training or other exercise training will also PREVENT high blood pressure, high cholesterol levels and many other degenerative physical conditions. Another huge bonus.
So ballet is a natural remedy for less than optimum health conditions that benefit from exercise. If you're ill, ask your doctor if there is any reason that you should not exercise. Unless you are an exceptional case, you will likely be encouraged to do so.
Why does exercise help almost any ill-health condition? And by ill-health, I mean inflammatory (diabetes, Ulcerative Colitis, IBS or irritable bowel syndrome, cancer, joint pain and many more) conditions.
Exercise increases your muscle exertion, including your heart muscle, therefore your oxygen intake, therefore your metabolism, and therefore your circulation. Increased circulation means more nutrients and body-manufactured hormones and enzymes going to body cells, and also, increase of waste products from metabolism getting OUT of your cells.
Perspiring washes many toxins we create naturally (or eat, accidentally) out through our skin. while the purpose of exercising is not to overheat the body, it happens. While cooling down, we detoxify.
Exerting your muscles on your bones stimulates bone growth and density. Healthy bones are part of our overall health. Many body processes occur in our bone tissue, including our immune system functions.
In fact our body is, under normal conditions, a factory of excellent health results, if we treat it properly.
Another way that exercise helps us is to DECREASE STRESS. This happens on a physical, emotional and mental level. The physical level entails all the I mentioned above, and more. The emotional level is involved because we are doing something good for ourselves, maybe just for the enjoyment and benefits, and maybe because it is an ambition being fulfilled. Mentally exercise is a challenge requiring concentration, and increases our ability to concentrate.
Exercise of a certain type will increase muscle mass, though not necessarily bulk, which helps us to maintain or lose weight.
So why dance ballet? In a ballet class, almost every exercise is a full body workout. At the same time, each exercise exerts more on a specific muscle group than it does on the supporting muscle groups.
Ballet increases reflexes and demands incredible coordination. Because of the demands, taking ballet classes and perhaps dancing in pointe shoes, leads to learning about anatomy and dancing smart as well as nutrition, for the more curious students.
It is wonderfully satisfying to work on a difficult combination, maybe all year. Then one day, what was a disjointed conglomeration of efforts and concentration, suddenly becomes a smoothly executed grand jete en tournant, a fouette battu saute or an effortless series of chainee turns. Your friends wonder "how do you DO that?"
If they only knew, the blood, the sweat and the tears. I'm just kidding. Well, maybe not.
Regular ballet training or other exercise training will also PREVENT high blood pressure, high cholesterol levels and many other degenerative physical conditions. Another huge bonus.
So ballet is a natural remedy for less than optimum health conditions that benefit from exercise. If you're ill, ask your doctor if there is any reason that you should not exercise. Unless you are an exceptional case, you will likely be encouraged to do so.
Labels:
ballet,
cholesterol,
exercise,
high blood pressure,
muscles,
natural remedy,
weight loss
Better Self Care in Ballet Training
The virtue of patience sounds like one of the many spiritual gifts we may have, or an element of character education, or just one of those things our parents and teachers like to bother us about. If the quest for art drives you toward toward seeking perfection, being the best, or unreasonable weight loss, I hope the following body image tips and self-education tips help you improve and modify your self care in your ballet training.
All of this applies to young athletes as well. The individual's achievement orientation of athletics in high school, or ballet schools is supplemented by the dance team competitions, and the competition to get on a team, cast in a ballet performance or included in an exam class. This is an exciting, positive thing. It will, however, inevitably complicate your life,
Body image, diet, time planning, sounds like you need a staff of ten. But your self care is all up to you.
Avoiding or overcoming depression, or striving for weight loss is also a positive thing. The healthier dancer will communicate with parents, get medical advice if needed, and also do their own research.
For instance, it may seem that a growing teen dancer has a sugar addiction. This is not uncommon in our culture, but also can show up as a temporary condition if a growth spurt coincides with extra classes, rehearsals, and final exams. More lean protein, omega 3 fats, vitamins and minerals are needed, every day, to accommodate growth.
Sugar addiction can also result from an attempt at overcoming depression - sugar is a drug and changes the way we feel. All too temporarily. It leads to adrenal exhaustion which leads to more sugar or carbohydrate craving, and goes round and round until a different behavior interrupts the process.
Also, factor in the respect needed for your own process of growing up. Your body will continue to change and develop shape and bone mass according to how you feed it, rest it, and work it. Your growth stage will not always fulfill your body image ideas, but have faith, it will change and it will be okay.
Fast food will deprive you in so many ways it would take a book to describe it, and many have been written already.
"Fast life", like fast food, will also deprive you of growth and health. While attending to your ambition at ballet school, or in sports training, create simplicity. The aspects of our culture that govern viewpoints on social standing, sexiness, body image, being cool, having the best toys, car, clothes, are not created for your benefit.
So who DO these social pressures benefit? Think about that.
Think about the time you put into it.
It may be a struggle to deal with the whole issue, but in standing a little detached from all those issues for a few minutes every morning, could be a great survival strategy for you. Give to your priorities as much as you can, without neglecting family or other obligations.
This might sound like a crash course in becoming an immediate social outcast, but my experience is that teens that practice some detachment from following the crowd and pursuing reasonable self care often end up being followed themselves. Ironic, life is.
Being independent this way may bring you more support and respect for your ambitions. Again, it may not, but hopefully there are some smart and loving people in your life.
Save your stress for things that matter. Decide what matters. Decide what the best self care is for you, in your ballet training, art training and sports training. Or academic training, any training. The virtue of courageous patience will grow with you, regardless of what you call it.
All of this applies to young athletes as well. The individual's achievement orientation of athletics in high school, or ballet schools is supplemented by the dance team competitions, and the competition to get on a team, cast in a ballet performance or included in an exam class. This is an exciting, positive thing. It will, however, inevitably complicate your life,
Body image, diet, time planning, sounds like you need a staff of ten. But your self care is all up to you.
Avoiding or overcoming depression, or striving for weight loss is also a positive thing. The healthier dancer will communicate with parents, get medical advice if needed, and also do their own research.
For instance, it may seem that a growing teen dancer has a sugar addiction. This is not uncommon in our culture, but also can show up as a temporary condition if a growth spurt coincides with extra classes, rehearsals, and final exams. More lean protein, omega 3 fats, vitamins and minerals are needed, every day, to accommodate growth.
Sugar addiction can also result from an attempt at overcoming depression - sugar is a drug and changes the way we feel. All too temporarily. It leads to adrenal exhaustion which leads to more sugar or carbohydrate craving, and goes round and round until a different behavior interrupts the process.
Also, factor in the respect needed for your own process of growing up. Your body will continue to change and develop shape and bone mass according to how you feed it, rest it, and work it. Your growth stage will not always fulfill your body image ideas, but have faith, it will change and it will be okay.
Fast food will deprive you in so many ways it would take a book to describe it, and many have been written already.
"Fast life", like fast food, will also deprive you of growth and health. While attending to your ambition at ballet school, or in sports training, create simplicity. The aspects of our culture that govern viewpoints on social standing, sexiness, body image, being cool, having the best toys, car, clothes, are not created for your benefit.
So who DO these social pressures benefit? Think about that.
Think about the time you put into it.
It may be a struggle to deal with the whole issue, but in standing a little detached from all those issues for a few minutes every morning, could be a great survival strategy for you. Give to your priorities as much as you can, without neglecting family or other obligations.
This might sound like a crash course in becoming an immediate social outcast, but my experience is that teens that practice some detachment from following the crowd and pursuing reasonable self care often end up being followed themselves. Ironic, life is.
Being independent this way may bring you more support and respect for your ambitions. Again, it may not, but hopefully there are some smart and loving people in your life.
Save your stress for things that matter. Decide what matters. Decide what the best self care is for you, in your ballet training, art training and sports training. Or academic training, any training. The virtue of courageous patience will grow with you, regardless of what you call it.
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