Dr. Rathburn's Blog

How many of you are trying to slim up your figure and lose some weight since the holidays?  Here is a quick run down of points to remember to get into shape:

1. Eat breakfast!  Don't skip it!  It's important!!  When you wake up, go for the calories and eat a bunch of them. 

2. Eat less food starting 6 hours before bedtime.  Just consume less calories as bedtime gets nearer.

3. Exercise 3-4 times per week for 30 minutes hard enough so your heart rate (the number of times your heart beats in one minute) is over 140.  Never exercised?  You need to start!  After 3 weeks of training, add 5 minutes more to your routine and exercise enough to raise your heart rate over 150 during your workout (aerobics are the perfect way to get your heart in shape and burn fat).  Increase the time and intensity of your workout until your percentage body fat is between 15 and 20%.  Not sure how to measure your body fat?  Come to my clinic, I provide this service (free of charge!).  So do most gyms.

4. Lift some weights.  Build some muscle tissue.  Gaining weight by gaining muscle tissue is healthy!  Don't spend your life in the gym, just 15-30 minutes twice a week will do wonders after 4 months.  Try to increase the weight you lift after 2 months of workouts in the gym.

5. Cut junk food consumption 50-75%.  Raw sugar and alcohol are the most common.  If you want sugar, try fruit, not Twinkies!  If you want alcohol, make yourself exercise for 20 minutes before you have a drink.

6. Lost weight in the past and gained it all back?  Have some confidence that you did it once and can do it again.  Don't let your mind work against you.  It's your greatest tool!  Use it for beneficial means.  You can get ripped, you can fit in that bikini, you can do that triathlon, you won't be embarrassed to take off your shirt at the beach this summer.  Be positive!  Be diligent! 

7.  OOPS!  Went to a party last night and had too much sweets and wine?  It's ok, follow the rules 80% of the time.  The other 20% it's ok to forget them and blow it!  Just make sure you don't blow it 80% of the time.  Don't go for perfection!  You'll fail.  Do what you know you are supposed to do 80% of the time.  20% of your time, it's ok to skip a workout or eat a Twinkie.  Don't beat yourself up over it. 

8. Have fun!  When you can fit in the bikini or you get really muscular and ripped and somebody who is cute starts to chat with you, tell them you are a thong underwear model!  <wink>  

Well, here it is, my first blog!  On this first blog of information, I am going to give everyone a dose of my fitness medicine.  First off, our Diet and Exercise class is tonight.  I think I'll have a nice crowd, we've had a number of people call to confirm their seats.  It has become well attended and I think several people have used the principles that I teach to become more physically fit.  If you haven't attended, you need to call Kathy at 601-924-4647 and make an appointment to come to our class.  It's informative, interesting, and good for your health.

My next event will be the annual Run Through History at the Vicksburg Military Park sponsored by the Mississippi Track Club.  It's a 10 K (that's 6.2 miles) run through the park.  I've done it for the past 11 years and that run alone helps keep me incredibly fit.  It requires training, knowledge, and stamina.  For fitness, this run can't be beat.  The party afterwards is well worth the training.  Plus if you have not been to Vicksburg to enjoy the sites of the city, you are missing out.  There are plenty of bed and breakfasts, hotels, and beautiful antebellum homes to visit or stay over the weekend.  The casino boats are there also, if that's your thing.  If you are thinking about participating, the website is www.runthruhistory.org. Just download the entry form, fill it out, and mail it back with your entry fee.  It's a fun time!  Get in shape and enjoy yourself.