Exercise

• Mormon 5:7…Always be in good shape.  It could mean your life
• “Cut down on television watching and instead spend the time with your family, read, exercise, or do something else that enhances the quality of your life.” Eat That Frog, Brian Tracy, Page 35
• “In addition to getting lots of rest, to keep your energy levels at their highest, be careful about what you eat. Start the day with high-protein, low-fat, and low-carbohydrate breakfast. Eat salads with fish or chicken at lunch. Avoid sugar, salt, white flour products, and desserts. Avoid soft drinks, candy bars, and pastries. Feed yourself as you would feed a world-class athlete before a competition because in many respects, that’s what you are before starting work each day. Aim to exercise about 200 minutes each week, the agreed-upon standard for excellent levels of fitness. This is equal to about thirty minutes per day and can be achieved by going for a walk before or after work or by walking short stretches during the day. You can swim, use exercise equipment, or play sports, but build exercise into your daily routine, just as if it were a business appointment. By eating lean and healthy, exercising regularly, getting lots of rest, you’ll get more and better work done easier and with greater satisfaction than ever before.” Eat That Frog, Brian Tracy, Page 83
• “In this same vein may I address an even more sensitive subject. I plead with you to please be more accepting of yourself, including your body shape and style, with a little less longing to look like someone else. We are all different. Some are tall, and some are short. Some are round, and some are thin. And almost everyone at some time or other wants to be something he or she is not! But as one adviser to teenage girls said: “You can’t live your life worrying that the world is staring at you. When you let people’s opinions make you self-conscious you give away your power. . . . The key to feeling [confident] is to always listen to your inner self—[the real you.]” And in the kingdom of God, the real you is “more precious than rubies” (Proverbs 3:15). Every young woman is a child of destiny and every adult woman a powerful force for good. I mention adult women because they are our greatest examples and resource for these young women. And if a woman is obsessing over being a size 2, she won’t be very surprised when her daughter or the Mia Maid in her class does the same and makes herself physically ill trying to accomplish it. We should all be as fit as we can be—that’s good Word of Wisdom doctrine. That means eating right and exercising and helping our bodies function at their optimum strength. We could probably all do better in that regard. But I speak here of optimum health; there is no universal optimum size.” Broken Things to Mend (Jeffrey R. Holland) Kindle Loc. 408-18
• “In terms of preoccupation with self and a fixation on the physical, this is more than social insanity; it is spiritually destructive, and it accounts for much of the unhappiness women, including young women, faces in the modern world. And if adults are preoccupied with appearance—tucking and nipping and implanting and remodeling everything that can be remodeled—those pressures and anxieties will certainly seep through to children. At some point, the problem becomes what the Book of Mormon called “vain imaginations” (1 Nephi 12:18). And in secular society, both vanity and imagination run wild. One would truly need a great and spacious makeup kit to compete with beauty as portrayed in media all around us. Yet at the end of the day, there would still be those “in the attitude of mocking and pointing their fingers” as Lehi saw (1 Nephi 8:27) because however much one tries in the world of glamour and fashion, it will never be glamorous enough.” Broken Things to Mend (Jeffrey R. Holland) Kindle Loc. 422-29
• “When you combine exercise with the foods that most promote lean muscle growth, the ones that keep you full, and the ones that give your body a well-balanced supply of nutrients, you’ll be in the sweet spot, doing what this plan is all about. You’ll change the shape of your body by stripping away your fat and showing off your lean muscle.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker) Page xv
• “A combination order of whole grains and regular exercise adds up to greater belly-fat loss. In a study conducted by researchers at Penn State University, 50 obese subjects were split into two groups. One was instructed to eat whole grains as their only grain choices; the other was told to avoid whole grains. Both groups were encouraged to do moderate exercise. After 12 weeks, the exercisers who ate whole grains lost a significantly larger percentage of belly fat than those who ate refined grains. Furthermore, their levels of C-reactive protein, a warning signal of heart disease and diabetes, had dropped by 38 percent, while the people who avoided whole-grain foods saw no change in their CRP levels.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Paige 7
• “A 2008 study at the Human Performance Laboratory at the University of Connecticut suggests a similar strategy for triggering the body to burn more fat. In an experiment, two groups of men were instructed to do resistance training while following either a low-carbohydrate or low-fat diet. After 12 weeks, the lifters who reduced their intake of carbohydrates lost an average of 17 pounds of fat, twice as much as the lifters who followed the low-fat plan. What’s more, each member of the low-carb group gained about 2 pounds of lean muscle. “Restricting carbohydrates forces your body to burn fat instead of sugar,” says study author and assistant professor Jeff Volek, Ph.D. And doing so will work as effectively for you as it did for the men in this particular study. The eating plan in this book will show you exactly how to reduce consumption of empty carbs and properly fuel your body for a metabolic lift.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Paige 7
• “Eating a breakfast of slow-burning carbohydrates like oats can significantly improve calorie-burn during exercise, according to a study at the University of Nottingham reported in 2009 in the Journal of Nutrition. When active people were given a breakfast of low-glycemic index foods 3 hours before embarking on a 60-minute run, the amount of fat they burned during exercise was 55 percent higher than when they ate a high-carb, high-glycemic breakfast.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Paige 7
• “Green tea may help exercisers burn more belly fat, according to a 2009 study from the American Society of Nutrition. The 12-week study showed that subjects who drank green tea and did 180 minutes of moderately intense exercise per week lost twice as much weight as people who exercised but didn’t drink the catechin-rich beverage. The green-tea group also had larger declines in total abdominal fat, subcutaneous abdominal fat, and triglycerides.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Paige 8
• “The blubber around your organs, known as visceral fat, is more likely than surface fat to cause disease. Now a new study in Obesity shows that exercise is crucial for keeping visceral fat off. In the study, people who lost belly weight and exercised 80 minutes a week didn’t regain visceral fat after a year. Subjects who stopped working out, but who still kept a healthy weight, had 25 percent more of the dangerous fat.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life(The Abs Diet) (David Zinczenko and Ted Spiker). Paige 9
• “A 2009 review of studies at Arizona State University examining the effects of exercise on depression found that people who participated in exercise treatment had significantly lower depression scores than clinically depressed people who did not exercise.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Paige 9
• “Strength training for four days a week for 13 weeks decreased lower back pain in chronic sufferers by nearly 30 percent, according to a recent report given at the annual meeting of the American College of Sports Medicine.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Paige 10
• “Two other fitness-related studies show that regular exercise relieves constipation in people with irritable bowel syndrome and cigarette cravings in ex-smokers.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Paige 10
• “One recent study at the University of Arkansas demonstrated that exercisers who did shorter, high-intensity workouts had a 20 percent reduction in dangerous visceral (deep abdominal) fat after 3 months compared to no change in people who did longer workouts at a moderate pace. Researchers say that alternating short bursts of fast walking with slower segments can burn an average of 25 percent more calories.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Paige 10
• “A Penn State University study found that people who lifted weights while following a program of diet and aerobic exercise had the same weight loss as those who only dieted (or who dieted and performed aerobic exercise). The difference? The lifters lost 5 pounds more fat because almost none of their weight loss came from muscle.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Paige 10
• “For example, the incidence of cancer among obese patients is 33 percent higher than among lean ones, according to a Swedish study. The World Health Organization estimates that up to one-third of cancers of the colon, kidney, and digestive tract are caused by being overweight and inactive.”  The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker).  Page14
• “Exercise in the afternoon. It can take 6 hours for your body temperature to cool enough after exercising to promote sleep onset.”  The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker).  Page 21
• “HAVING A BIG belly and a fatty neck can trigger chronic loud snoring and its partner, a sleep disorder called sleep apnea. People who have sleep apnea literally stop breathing for a few seconds to more than a minute sometimes hundreds of times a night, disrupting their slumber. They end up feeling exhausted the next morning. Losing weight can often help remedy the problem so you can get a better night’s sleep. Exercise helps, too. Australian researchers found that people who lifted weights three times a week for 8 weeks experienced a 23 percent improvement in their sleep quality.”  The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker).  Page 21
• “If stress is what’s causing restless nights, exercise is one of the best things you can do to stop worries from keeping you up. In one study, Texas A&M University scientists found that the fittest people exhibited lower levels of stress hormones in their bloodstreams than subjects who were least fit.”  The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker).  Page 21
• “FOR AT-HOME EXERCISE (A GYM SHOULD HAVE ALL NECESSARY EQUIPMENT) Exercise mat (optional) Flat bench (optional but recommended) One or two pairs of medium-weight dumbbells (5 to 25 pounds for someone with some experience lifting weights; lighter for beginners) Running shoes Swiss ball (optional but recommended) Exercise bands for resistance training while traveling or at home.”  The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and TedSpiker).  Page 28
• “Explore ways to relax outside of work – first thing in the morning, on your break, or after dinner. A lifestyle with an emphasis on an overall state of wellness will permeate your mental state inside the office. The physical and mental benefits of a regular exercise practice are easy to find. And don’t forget the brain! The brain is a muscle, and like other muscles in the body, can be strengthened with meditation. Explore specific guided meditations or source out yoga classes nearby or online. A steady yoga practice can deliver a beneficial combo of physical strengthening and mental restoration.”  7 Scientifically Proven Ways to Reduce Stress at Work, by Marcus Clarke.  https://www.goalcast.com/2017/08/11/7-scientifically-proven-ways-to-reduce-stress-at-work/
• “President Boyd K. Packer has taught “that our spirit and our body are combined in such a way that our body becomes an instrument of our mind and the foundation of our character” (“The Instrument of Your Mind and the Foundation of Your Character” [Church Educational System fireside, Feb. 2, 2003], 2; speeches.byu.edu ). Therefore, please use good judgment in what and especially how much you eat, and regularly give your body the exercise it needs and deserves. If you are physically able, decide today to be the master of your own house and begin a regular, long-term exercise program, suited to your abilities, combined with a healthier diet. Spiritual confidence increases when your spirit, with the help of the Savior, is truly in charge of your natural man or woman.” Jörg Klebingat, October 2014 General Conference
• “Take responsibility for your own physical well-being. Your soul consists of your body and spirit (see D&C 88:15 ). Feeding the spirit while neglecting the body, which is a temple, usually leads to spiritual dissonance and lowered self-esteem. If you are out of shape, if you are uncomfortable in your own body and can do something about it, then do it! Elder Russell M. Nelson has taught that we should “regard our body as a temple of our very own” and that we should “control our diet and exercise for physical fitness” (“We Are Children of God,” Ensign, Nov. 1998, 87; Liahona, Jan. 1999, 103).”  Jörg Klebingat, October 2014 General Conference