camping tables and benches image
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I know they are basically the same, but are they exactly the same. The smith machine has the sliding rack while the bench doesn't.
Answer
Here are some outstanding tips for you to follow:
1. Set Goals
Simply saying you want to lose weight is not enough. Instead, set three specific short- and long-term goals that you'd like to achieve. For example, a short-term goal could be, "I want to go down two dress sizes by February 14th," while a long-term goal would be "I want to lose 15 lb of fat in six months."
2. Take a "Before" Picture
Take a picture of yourself in a bathing suit or sports bra and shorts. When you look at yourself every day in the mirror you tend not to notice changes in your body. Having a picture allows you to better see results and it's a great motivator.
3. Measure Your Progress
Donât just rely on the scale. Muscle weighs more than fat so you may not see a change on the scale but your clothes will feel different. Take your base measurements and then re-take them on a regular basis. You cannot measure your progress if you don't know where you started from.
4. Be a Joiner
Getting a gym membership is often not the best solution for getting in shape. Too many people buy a membership but then donât actually go on a regular basis because there's no structure, accountability or group support and personal trainers are costly. Instead, join a fitness boot camp, exercise class or other fitness program (try the Wish 20-Minute Shape-Up Club) where you'll have a set time and workout plan done for you. Bonus: You will learn proper form and technique, plus you'll meet people with similar goals that can give you support.
5. Flex Your Muscles
Donât just do cardio! Strength training is an essential part of any fitness routine. It will build your muscle and increase your bone density. Not to mention, for every pound of muscle you gain, you speed up your metabolism, which means you increase the rate at which you burn fat. We recommend strength training one to three times a week.
6. Start Your Day Off Right
Itâs easy to come up with excuses for why you canât work out when you're busy, so be sure to book exercise time in your calendar and donât double-book. We recommend working out first thing in the morning so that there are less excuses to get in the way of your goals.
7. Rest Up
Make sure you get 7-9 hours of deep sleep each night. Studies have shown that people who donât get enough sleep have a tendency to overeat and are more susceptible to weight gain. Also, be sure to give your muscles a break by taking at least one or two days off from exercising each week.
8. Reward Yourself Weekly
If you eat healthy all week, allow yourself a cheat day to eat whatever you want. Knowing that you donât have to completely deprive yourself of foods you love will keep you motivated.
9. Change Your Eating Habits
Instead of three big meals a day, opt for five or six smaller ones instead. Your body needs fuel every three to four hours, which also speeds up your metabolism so you are burning more calories throughout the day. Be sure to include protein (eggs, cottage cheese, chicken, fish), low glycemic carbs (brown rice, fruits, lentils, quinoa) and fibrous vegetables.
10. Eliminate Processed Sugars
Processed sugars are carbs that have been stripped of valuable nutrients. How can you identify these sugars? They are all white: table sugar, pasta, rice, and bread. Look for alternatives that provide a nutrition boost. Try honey in place of sugar and go for whole-wheat pasta, rice and bread.
Here are some outstanding tips for you to follow:
1. Set Goals
Simply saying you want to lose weight is not enough. Instead, set three specific short- and long-term goals that you'd like to achieve. For example, a short-term goal could be, "I want to go down two dress sizes by February 14th," while a long-term goal would be "I want to lose 15 lb of fat in six months."
2. Take a "Before" Picture
Take a picture of yourself in a bathing suit or sports bra and shorts. When you look at yourself every day in the mirror you tend not to notice changes in your body. Having a picture allows you to better see results and it's a great motivator.
3. Measure Your Progress
Donât just rely on the scale. Muscle weighs more than fat so you may not see a change on the scale but your clothes will feel different. Take your base measurements and then re-take them on a regular basis. You cannot measure your progress if you don't know where you started from.
4. Be a Joiner
Getting a gym membership is often not the best solution for getting in shape. Too many people buy a membership but then donât actually go on a regular basis because there's no structure, accountability or group support and personal trainers are costly. Instead, join a fitness boot camp, exercise class or other fitness program (try the Wish 20-Minute Shape-Up Club) where you'll have a set time and workout plan done for you. Bonus: You will learn proper form and technique, plus you'll meet people with similar goals that can give you support.
5. Flex Your Muscles
Donât just do cardio! Strength training is an essential part of any fitness routine. It will build your muscle and increase your bone density. Not to mention, for every pound of muscle you gain, you speed up your metabolism, which means you increase the rate at which you burn fat. We recommend strength training one to three times a week.
6. Start Your Day Off Right
Itâs easy to come up with excuses for why you canât work out when you're busy, so be sure to book exercise time in your calendar and donât double-book. We recommend working out first thing in the morning so that there are less excuses to get in the way of your goals.
7. Rest Up
Make sure you get 7-9 hours of deep sleep each night. Studies have shown that people who donât get enough sleep have a tendency to overeat and are more susceptible to weight gain. Also, be sure to give your muscles a break by taking at least one or two days off from exercising each week.
8. Reward Yourself Weekly
If you eat healthy all week, allow yourself a cheat day to eat whatever you want. Knowing that you donât have to completely deprive yourself of foods you love will keep you motivated.
9. Change Your Eating Habits
Instead of three big meals a day, opt for five or six smaller ones instead. Your body needs fuel every three to four hours, which also speeds up your metabolism so you are burning more calories throughout the day. Be sure to include protein (eggs, cottage cheese, chicken, fish), low glycemic carbs (brown rice, fruits, lentils, quinoa) and fibrous vegetables.
10. Eliminate Processed Sugars
Processed sugars are carbs that have been stripped of valuable nutrients. How can you identify these sugars? They are all white: table sugar, pasta, rice, and bread. Look for alternatives that provide a nutrition boost. Try honey in place of sugar and go for whole-wheat pasta, rice and bread.
Camping in NJ Pine Barrens for the first time?
Christine
My mom and I are going camping in Bass River State Forest in the New Jersey Pine Barrens for the first time. It's a public campground with showers, flush toilets, and a fire ring and we'll be sleeping in a tent. We're only staying for one night, but since i've never done this before I was wondering what to bring and if there are any other important tips to keep in mind.
Answer
This time of year it is plenty hot enough not to require extra layers. Expect to sweat and try to wear synthetics that wick up moisture and dry quickly to stay cool. A change of underwear, a clean shirt and a fresh pair of socks and sock liners and a swimsuit should be all you need for spare clothes. Long sleeves/pants will help keep bugs off, but bring a pair of shorts to sleep in. Wear good hiking shoes or boots and don't forget thick socks with sock liners to help keep your feet cool and comfortable.
A basic sleeping bag and mat will be fine; you'll probably wind up sleeping on top of the bag in shorts and a t-shirt. A battery fan will be appreciated. Keep a clean campsite and do your cooking/eating away from your tent. Store all your food in your vehicle. Even with all this, raccoons will likely visit your campsite but will usually stay to the shadows away from people and the camp fire -- unless you have dropped scraps on the ground or haven't packed away your food. I have never seen or heard of bears being a problem in the pine barrens.
You will need a container to carry water from provided spigots to your site. The blue plastic ones sold at WalMart are fine. Check to see if your area has picnic tables, you might need to bring your own folding table and chairs. If you use the campground's picnic table, you'll want a plastic tablecloth or two (one for the table top, the other cut in half lengthwise for over the benches) and clips to keep them in place. Bring several kitchen-sized trash bags as you are required to pack out all your own trash. Bring your own stove and/or grill, or grate to put over the campfire, plus whatever cooking/eating containers and utensils you'll need. A lantern, flashlights and a small first aid kit are useful.
Get your supplies before setting-out from home or on your way, as supermarkets are quite far from the campgrounds. Use empty soda bottles filled 3/4 with water and frozen instead of bags of ice in your cooler: they last longer and don't leave your cooler full of water when they melt. Two coolers -- 1 for food and 1 for beverages -- are better than one. Remember: keep the food in your car to avoid animals. Note: alcoholic beverages are not permitted in state parks.
Bring your own dry/seasoned firewood. Chop kindling in advance or bring a hatchet. Cotton balls saturated in petroleum jelly make excellent tinder. Have a shovel and large bucket of water near the fire in case of accidents, and keep your tent far enough away that sparks and flying embers won't melt holes in the fabric. Camper courtesy is to clean-out the fire ring and leave a few sticks of firewood for the next camper (as well as completely cleaning-up all trash from your site before leaving).
Bring flip-flops or water shoes for the bathrooms, and obviously your own soap, shampoo and towel. Also, pull the cardboard tube out of 1/2 a roll of toilet paper, squash the paper flat and stick in a zip-lock bag. Carry the TP, a small hand trowel (shovel) and a second large zip-lock bag with you while hiking just in case the need suddenly strikes on the trail, or the bathrooms run out of TP.
Although you are not permitted to "swim" in any rivers or streams unless a lifeguard is present, you can legally wade in them to cool off. The water is stained a dark tea color due to tree sap and pig iron in the soil, but is actually quite clean (though should still be filtered, treated or boiled before drinking, except when drawn from a tap marked as drinking or potable water).
Biting flies, mosquitoes and other bugs will be in full force. Ticks are present year 'round. A cocktail of Avon's Skin So Soft and DEET will help keep them at bay. Wear a hat or a buff that's been treated with Permethrin to help keep bugs away from your face and sweat out of your eyes. And don't forget sun block and sunglasses. Leave make-up, hair products, etc at home -- the heat and humidity will cause these to run all over your face, making you look like Frankenstein, and the scent will attract bugs and animals.
When you stop at the ranger station to check-in, ask for any pamphlets, guides, maps to the area to plan your day's activities. Also get their phone numbers for emergency calls.
This time of year it is plenty hot enough not to require extra layers. Expect to sweat and try to wear synthetics that wick up moisture and dry quickly to stay cool. A change of underwear, a clean shirt and a fresh pair of socks and sock liners and a swimsuit should be all you need for spare clothes. Long sleeves/pants will help keep bugs off, but bring a pair of shorts to sleep in. Wear good hiking shoes or boots and don't forget thick socks with sock liners to help keep your feet cool and comfortable.
A basic sleeping bag and mat will be fine; you'll probably wind up sleeping on top of the bag in shorts and a t-shirt. A battery fan will be appreciated. Keep a clean campsite and do your cooking/eating away from your tent. Store all your food in your vehicle. Even with all this, raccoons will likely visit your campsite but will usually stay to the shadows away from people and the camp fire -- unless you have dropped scraps on the ground or haven't packed away your food. I have never seen or heard of bears being a problem in the pine barrens.
You will need a container to carry water from provided spigots to your site. The blue plastic ones sold at WalMart are fine. Check to see if your area has picnic tables, you might need to bring your own folding table and chairs. If you use the campground's picnic table, you'll want a plastic tablecloth or two (one for the table top, the other cut in half lengthwise for over the benches) and clips to keep them in place. Bring several kitchen-sized trash bags as you are required to pack out all your own trash. Bring your own stove and/or grill, or grate to put over the campfire, plus whatever cooking/eating containers and utensils you'll need. A lantern, flashlights and a small first aid kit are useful.
Get your supplies before setting-out from home or on your way, as supermarkets are quite far from the campgrounds. Use empty soda bottles filled 3/4 with water and frozen instead of bags of ice in your cooler: they last longer and don't leave your cooler full of water when they melt. Two coolers -- 1 for food and 1 for beverages -- are better than one. Remember: keep the food in your car to avoid animals. Note: alcoholic beverages are not permitted in state parks.
Bring your own dry/seasoned firewood. Chop kindling in advance or bring a hatchet. Cotton balls saturated in petroleum jelly make excellent tinder. Have a shovel and large bucket of water near the fire in case of accidents, and keep your tent far enough away that sparks and flying embers won't melt holes in the fabric. Camper courtesy is to clean-out the fire ring and leave a few sticks of firewood for the next camper (as well as completely cleaning-up all trash from your site before leaving).
Bring flip-flops or water shoes for the bathrooms, and obviously your own soap, shampoo and towel. Also, pull the cardboard tube out of 1/2 a roll of toilet paper, squash the paper flat and stick in a zip-lock bag. Carry the TP, a small hand trowel (shovel) and a second large zip-lock bag with you while hiking just in case the need suddenly strikes on the trail, or the bathrooms run out of TP.
Although you are not permitted to "swim" in any rivers or streams unless a lifeguard is present, you can legally wade in them to cool off. The water is stained a dark tea color due to tree sap and pig iron in the soil, but is actually quite clean (though should still be filtered, treated or boiled before drinking, except when drawn from a tap marked as drinking or potable water).
Biting flies, mosquitoes and other bugs will be in full force. Ticks are present year 'round. A cocktail of Avon's Skin So Soft and DEET will help keep them at bay. Wear a hat or a buff that's been treated with Permethrin to help keep bugs away from your face and sweat out of your eyes. And don't forget sun block and sunglasses. Leave make-up, hair products, etc at home -- the heat and humidity will cause these to run all over your face, making you look like Frankenstein, and the scent will attract bugs and animals.
When you stop at the ranger station to check-in, ask for any pamphlets, guides, maps to the area to plan your day's activities. Also get their phone numbers for emergency calls.
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Title Post: Is doing 145 pounds on a Smith machine the same as doing 145 pounds on an actual bench press?
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