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fruit. Split the other half equally with protein (lean
meats, poultry, fish, and beans) and whole grains or
starchy vegetables.
3 AVOID THE WHITE STUFF. White bread, pasta, rice,
anything made with white flour or sugar is a simple
carbohydrate that causes your blood sugar to roller-
coaster up and down, triggering cravings for more.
SQUAT PRESS
“The overweight contestants on ‘The Biggest Loser’
WORKS THE SHOULDERS,
have a habit of eating way too much white stuff,” says
QUADRICEPS, HAMSTRINGS, CORE
Cheryl Forberg, R.D., a nutritionist for NBC’s hit (THE ABDOMINALS AND BACK
reality show. She teaches them to eat more whole
MUSCLES THAT SUPPORT THE
SPINE), AND GLUTEALS.
grains—oats, whole-grain bread, brown rice, vegeta-
1 Stand with your feet
bles—and protein, which the body burns more slowly
shoulder-width apart. Bend
and keeps blood sugar levels stable. However, there is your arms so your hands are at
one white food the dietician recommends: dairy.
shoulder height.
“Most Americans don’t get enough calcium or dairy 2 Squat down by bending your
products in their diets,” Forberg says. “I recommend
knees and pushing your hips back
three servings of dairy a day, which is easy to achieve
as if sitting in a chair. As you
squat, simultaneously reach your
with milk on cereal, a yogurt, or a smoothie made with
arms toward the ceiling. Continue
nonfat milk, and a little low-fat cheese or a cheese stick
squatting until your thighs are
with a piece of fruit for a snack.” parallel with the ground (or
4 MOVE MORE. You can do a lot to increase your
nearly).
calorie burn throughout the course of a day with a 3 Press back to the standing
little effort. Take the stairs instead of the elevator. Park
position, allowing your hands to
in the farthest parking spot at the mall or at work to
1
come back to shoulder height.
That’s one repetition. Do at least
force yourself to walk more. Stand up while talking on
five reps and work up to 15.
the phone. Take walking breaks.
At home, take a 30-minute walk every day. Start out
slowly, then walk briskly for five minutes or until you
become uncomfortably tired. Slow down your pace for
three minutes to recover. Then begin walking briskly
again for another five minutes and so on.
“Once you can walk continuously for 30 minutes,
you can transition into a running program by adding
running to a couple of walks per week,” says Amby
Burfoot, editor at large for Runner’s World magazine.
5 JOIN THE RESISTANCE MOVEMENT. Resistance train-
ing strengthens bones, improves balance and flexibility,
and builds lean muscle mass and strength, all impor-
tant elements of fitness for outdoor adventure. What’s
more, strength training boosts your metabolism and
calorie burn throughout the day.
Because the benefits of working out can take a few
weeks to notice, give yourself a more immediate payoff,
says Bradley Cardinal, Ph.D., who is co-director of the
Sport and Exercise Psychology Laboratory at Oregon
State University, and an Eagle Scout. “Make a behavioral
contract with yourself, saying, ‘I’ll do these workouts
this week and on the weekend treat myself to a pizza
and a movie,’” he says. “Self-bribery really does work.” ¿
2
JEFF CSATARI is the best-selling author of The Belly Off! Diet.
48 SCOUTING ¿ JA N UA RY • F E B R UA RY 2 01 0
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