To: "VOCALIST" <vocalist>
Subject: Re: singer-friendly diets
Date sent: Wed, 2 Feb 2000 05:18:50 -0500
Send reply to: VOCALIST <vocalist>

All the experts agree - the best diet for a singer is the best diet for
ANYONE - and that is, to consume less calories than one expends.

Do this by reducing portions, by eating less total calories - and by
expending more through exercise (all the fad diets that work, work by
adhering to this principle. All the other stuff - "food combinations" and
whatnot - is just a red herring).

I personally select foods by experimenting to see what keeps me full and
satisfied the longest... and by doing that you automatically weed out stuff
like Snackwells and end up eating stuff like tuna & rice bake.

Multiply your current body weight by 10. That's about the amount of
calories it takes just to maintain your weight every day at a moderate
lifestyle pace. Eat a few hundred less calories than that and you're on
your way. Do check with your doctor first.

Then, to really slim down, boost the amount of calories your body uses, by
working out at a moderate intensity using light to medium weights - because
by building muscle fiber (not to be confused with "bulking up", which
requires very heavy weights) you will increase your metabolism, since muscle
(active tissue) burns more calories than fat.

Don't try and "spot-reduce" (e.g. "whittle that waist" with ab gadgets) -
there's no such thing. Overall aerobic health is not only good for your
looks, but as a singer, is essential to your stamina. Aerobic exercise is
exercise that makes you break a sweat, but still be able to talk - and is
sustained for 20 minutes or more, three times a week or more just for health
purposes... 30 minutes 4 or 5 times a week to get some cosmetic benefit.

Treadmills are excellent, or old fashioned walking, or aerobic classes,
aerobic tapes, cycling over level terrain, jogging (though I find the risk
of injury with jogging makes walking better for me), rowing, the
stairmaster, any of that sort of thing. Not things like tennis, where you
start/stop a lot.

But do work your muscles using weights.. building muscle is not only the
best way to lose fat, but helps avoid injuries as we get older. For
example, strong abdominal muscles help support the back, and strong leg
muscles help maintain balance.

And believe me, once you start, you won't want to stop. It's addictive.
It's better than drugs and almost as good as sex. Almost. And if you do it
for 21 days (3 weeks), it *will* become a habit ('specially when you see the
results). Research shows that if we do something for 3 weeks (like quitting
butts, or working out), it's got a really good chance of sticking.

I swear by The Firm videos.. they combine aerobics and weights. For step, I
like Step Reebok. For fun, I like several of Jane Fonda's workouts. I mix
these in with some others, and I do a different workout (60 minutes) every
day - some more cardio, some more weights. I do this in my big Victorian
attic where I have my step, weights, bench, floor mat, towels, etc. all set
up - I'm all ready to go. I also belong to Bally's, so on days that I don't
even have an hour without the baby, I go over there where they have child
care.

I'm a craven toady, so I had to build a system for myself that allows me
absolutely no excuses.

Good luck!

Carol Spradling