JUST A LITTLE BIT IS BETTER THAN NOTHING; STILL, A WEE BIT MORE IS SO MUCH MORE ADMIRABLE!
If you're “averagely overweight,” that is, not doctor-diagnosed with extreme obesity, or if you just want to feel better by losing or shedding a few pounds, there’s good news for you – from ACCREDITED, reliable, trusted experts who also care about your well-being. [See: ACE; ACSM; AHA; or AHA.]
Truth: Ten minutes of daily exercise is admirable because it’s far better than zero minutes of productive energy expenditure. However, exercise physiology and weight loss science point to 30 minutes per day, at least three times per week, as part of your best body fat improvement scenario.
Why Does 30 Minutes Prove So Beneficial, And What’s The Other Part of An Effective Weight Loss Scenario?
Your body has only three possible energy systems. Two of them are oxygen-INDEPENDENT. Yet, in order to metabolize fat, your body demands that oxygen be present. Long-story-short: brief, especially “quick” exercise bouts look for quick energy sources. These reside in blood and in muscle. It takes more than a few minutes to significantly tap into your fat stores, and especially, to burn enough of it for a long enough time to lose some substantial body weight.
This is almost the exact opposite of muscle tissue, where you can see and feel virtually immediate results. Burning fat requires patience. You simply have to allow yourself TIME to let exercise effects occur.
Reach Your Aerobic Threshold
Generally, exercise begins with a warm-up phase, at least 1-3 minutes. Provided your intensity remains within your target heart rate training zone, (about 120 heart beats per minute – an estimated average for most non health-impaired adults) you’ll spend the next 7-10 minutes reaching your aerobic threshold. Staying near-to, but right below the point where your muscles burn (from a too-highly-intense performance causing lactic acid build-up) will bring you to a virtually perfect “fat-burn.” Yet, THIS very special meeting only occurs at medium-to-low intensities, which takes longer periods of time.
Lipids (a simplified word for “non-water-soluble-fats” within your system) have to move from the outside of a cell, through the cytosol, mix with pyruvate, plus oxygen… then proceed to your “furnace” (mitochondria). This is where you break fat down into your “rewarding and much-wanted” by-products – energy (the work you’ve achieved); H2O (sweat); and carbon dioxide (a lot of continuous “exhaling”).
So, if you quit at the 10-minute mark, you deny yourself approximately an additional 10 calories or more per minute of weight lost, primarily from fat stores. Stopping this process at 10 minutes is much like going all the way to the door of your favorite party but never stepping inside…for the “real” action.
Reasons Why You Should Work Out More Than Ten Minutes
With all of that said, there’s an even more monumentally powerful yet scientific reason why you should work out for more than only ten minutes. In fact, at least 30-minute exercise sessions prove most beneficial for effective weight loss and improved endurance. You’ll get three fundamental benefits from this:
First, you preserve your LEAN body mass (which you need because it burns fat far better than fat can burn itself).
Second, you get to expend MAXIMUM calories (the true key to losing weight – maximizing caloric expenditure, which is a time-consuming venture).
Third, your extended physical activity makes you change the way your body USES food internally or metabolically (for example, getting three-fold increase in calories expended, compared to person remaining sedentary.).
To Summarize, Experts Now Agree
The bottom line is that essentially all experts in diabetic science, obesity control, dietetics & nutrition, exercise science & personal training, and exercise physiology agree that extended, low-to-moderate-intensity physical activity is yet the most significant and flexible factor in energy expenditure for losing weight.
Mix that with practicality, reasonability, and utilize the following tip: Base your safe, effective weight loss goals around the fundamental principle that you need to alter your energy balance in the NEGATIVE direction by expending about 500 calories per day from smartly manipulating both EXERCISE AND DIET. You’ll find that it's barely even possible to accomplish this feat by altering food alone. With exercise, however, you can obtain your weight loss objectives much more comfortably and conveniently, plus safely, too, for results that are long-lasting and health enhancing.
Tuesday, May 25, 2010
Benefits Of Vitamin B12 (Methylcobalamin) Supplementation
One of the most overlooked supplements on the market is Vitamin B12.Your body needs this vitamin, in combination with other B vitamins, to maintain a healthy nervous system, maintain energy levels and production of good DNA. All very important processes to your everyday existence.
The number one symptom for Vitamin B12 deficiency is feeling tired and lethargic. The B-Complex vitamins play an important role in carbohydrate digestion and energy production. Without all of the proper components this system can breakdown and cause a these symptoms. If left without diagnosis or treatment, B12 deficiency can lead to a serious medical condition, Pernicious Anemia. The symptoms of B12 deficiency include; shortness of breath, fatigue, rapid heart rate, loss of appetite, diarrhea, tingling and numbness of hands and feet, sore mouth, unsteady gait, especially in the dark, tongue problems, impaired smell and bleeding gums. A high intake of Folic Acid can hide B12 deficiency. This condition is easily fixed by adding B12 rich foods to your diet or taking supplements. In most cases, Vitamin B12 should be taken in conjunction with a Folic Acid supplement and a B-Complex vitamin.
Because of changing diets, and highly processed food, there has been a significant increase in Vitamin B12 deficiency. Vitamin B12 is found in red meat, eggs, dairy and fish. There are no know sources of Vitamin B12 in vegetables. At one time it was quite common to feast on organ meat, but you would be hard press to find a fast food restaurant serving steak and kidney pie or liver and onions! The modern diets has led to a decline in nutritionally balanced diets. The highest sources of B12 can be found in mollusks/clams (85 micrograms per 3oz portion) and beef liver (47 micrograms per 3oz portion). Over cooking can lead to the breakdown of the vitamins. If those are not to you your liking then salmon, trout and beef are moderate sources with about 5 micrograms per 3 oz portion. Over cooking these foods can significantly reduce the quantity and quality of nutrients.
If oysters and organ meat are not to your liking then Vitamin B12 supplements will work perfectly well. There are a number of forms of B12, and this list will help you pick the proper supplement for your conditions. When in doubt, contact your doctor or use Methylcobalamin.
Methylcobalamin is a coenzyme form of Vitamin B12 which is biologically active. This means that your body can use it as is, and does not require any metabolic steps to make it body friendly. The product comes in a sublingual tablet(dissolves under your tongue) because your digestive system modifies the molecule. The sublingual method allows the vitamin to directly enter your bloodstream, providing rapid benefits.
Cyanocobalamin is a synthetic, and inactive, form of Vitamin B12 that requires a number of metabolic processes to gain any benefit. This can be problematic in people with certain deficiencies and health issues. Unfortunately, this is the most common form of Vitamin B12 on the market and is found in most Vitamin B-Complex’s.
Hydroxycobalamin is a non-active form of Vitamin B12 and is used commonly as an injectable form. It has a number of benefits depending on your condition. It is recommended for those who have cyanide sensitivity. Hydroxycobalamin helps the body bind free cyanide, by reacting with the molecule to form cyanocobalamin, which can then be excreted from the body. Most people are aware that cyanide is highly toxic, but the body regularly uses it in very small quantities for metabolic processes.
Adenosylcobalamin is the other coenzyme form of Vitamin B12 and is biologically active. This form is usually sold as an injectable form and only available by prescription.
Common Reasons for Vitamin B12 Deficiency
There are a number of reasons why a person may have Vitamin B12 deficiency. Some people lack the proper intrinsic factor to properly digest this molecule. Many times this will show up at a young age but may occur as you age, however many times it is not diagnosed properly.
Vegan’s also may be deficient because their diet does not allow them to eat sources of food derived from animals. Unfortunately, Vitamin B12 is only found in animal sources. Taking supplements of B12 will ensure that there are no issues.
It is also recommended that elderly people take Vitamin B12 supplements. It has been shown in studies that 15% of people over 65 have Vitamin B12 deficiency. This is partially caused by a decline in the gastric system, which results in poor absorption of nutrients. The preferred source of B12 for the elderly is sublingual or injectable forms, since they bypass the digestive systems.
Another culprits for B12 deficiency is gastric acid-blocking products and medication, which can lead to decreased vitamin B12 levels. This is also related to people with malabsorption conditions such as Celiac disease, low stomach acid or those who have had stomach or intestinal surgery. Any stomach condition may result in poor absorption of nutrients.
Vitamin B12 is a very safe, and affordable, supplement with real benefits. For anyone that is concerned about their health, proper supplementation can play a very important role. If you have any of the symptoms or conditions associated with Vitamin B12 deficiency try taking a coenzyme form of B12, usually Methylcobalamin, and a B-Complex Vitamin with Folic Acid for a two week period. If you notice any benefits, great, and if not there was no harm done. You should always check with your doctor if your symptoms continue.
One interesting thought about Vitamin B12 is that oysters were documented as a aphrodisiac food by the Romans in the second century. Could it have been that many Romans were deficient in B12, and when they ate the oysters, which are high in B12, they were no longer deficient resulting in an increase in energy and youthfulness? It’s possible.
The number one symptom for Vitamin B12 deficiency is feeling tired and lethargic. The B-Complex vitamins play an important role in carbohydrate digestion and energy production. Without all of the proper components this system can breakdown and cause a these symptoms. If left without diagnosis or treatment, B12 deficiency can lead to a serious medical condition, Pernicious Anemia. The symptoms of B12 deficiency include; shortness of breath, fatigue, rapid heart rate, loss of appetite, diarrhea, tingling and numbness of hands and feet, sore mouth, unsteady gait, especially in the dark, tongue problems, impaired smell and bleeding gums. A high intake of Folic Acid can hide B12 deficiency. This condition is easily fixed by adding B12 rich foods to your diet or taking supplements. In most cases, Vitamin B12 should be taken in conjunction with a Folic Acid supplement and a B-Complex vitamin.
Because of changing diets, and highly processed food, there has been a significant increase in Vitamin B12 deficiency. Vitamin B12 is found in red meat, eggs, dairy and fish. There are no know sources of Vitamin B12 in vegetables. At one time it was quite common to feast on organ meat, but you would be hard press to find a fast food restaurant serving steak and kidney pie or liver and onions! The modern diets has led to a decline in nutritionally balanced diets. The highest sources of B12 can be found in mollusks/clams (85 micrograms per 3oz portion) and beef liver (47 micrograms per 3oz portion). Over cooking can lead to the breakdown of the vitamins. If those are not to you your liking then salmon, trout and beef are moderate sources with about 5 micrograms per 3 oz portion. Over cooking these foods can significantly reduce the quantity and quality of nutrients.
If oysters and organ meat are not to your liking then Vitamin B12 supplements will work perfectly well. There are a number of forms of B12, and this list will help you pick the proper supplement for your conditions. When in doubt, contact your doctor or use Methylcobalamin.
Methylcobalamin is a coenzyme form of Vitamin B12 which is biologically active. This means that your body can use it as is, and does not require any metabolic steps to make it body friendly. The product comes in a sublingual tablet(dissolves under your tongue) because your digestive system modifies the molecule. The sublingual method allows the vitamin to directly enter your bloodstream, providing rapid benefits.
Cyanocobalamin is a synthetic, and inactive, form of Vitamin B12 that requires a number of metabolic processes to gain any benefit. This can be problematic in people with certain deficiencies and health issues. Unfortunately, this is the most common form of Vitamin B12 on the market and is found in most Vitamin B-Complex’s.
Hydroxycobalamin is a non-active form of Vitamin B12 and is used commonly as an injectable form. It has a number of benefits depending on your condition. It is recommended for those who have cyanide sensitivity. Hydroxycobalamin helps the body bind free cyanide, by reacting with the molecule to form cyanocobalamin, which can then be excreted from the body. Most people are aware that cyanide is highly toxic, but the body regularly uses it in very small quantities for metabolic processes.
Adenosylcobalamin is the other coenzyme form of Vitamin B12 and is biologically active. This form is usually sold as an injectable form and only available by prescription.
Common Reasons for Vitamin B12 Deficiency
There are a number of reasons why a person may have Vitamin B12 deficiency. Some people lack the proper intrinsic factor to properly digest this molecule. Many times this will show up at a young age but may occur as you age, however many times it is not diagnosed properly.
Vegan’s also may be deficient because their diet does not allow them to eat sources of food derived from animals. Unfortunately, Vitamin B12 is only found in animal sources. Taking supplements of B12 will ensure that there are no issues.
It is also recommended that elderly people take Vitamin B12 supplements. It has been shown in studies that 15% of people over 65 have Vitamin B12 deficiency. This is partially caused by a decline in the gastric system, which results in poor absorption of nutrients. The preferred source of B12 for the elderly is sublingual or injectable forms, since they bypass the digestive systems.
Another culprits for B12 deficiency is gastric acid-blocking products and medication, which can lead to decreased vitamin B12 levels. This is also related to people with malabsorption conditions such as Celiac disease, low stomach acid or those who have had stomach or intestinal surgery. Any stomach condition may result in poor absorption of nutrients.
Vitamin B12 is a very safe, and affordable, supplement with real benefits. For anyone that is concerned about their health, proper supplementation can play a very important role. If you have any of the symptoms or conditions associated with Vitamin B12 deficiency try taking a coenzyme form of B12, usually Methylcobalamin, and a B-Complex Vitamin with Folic Acid for a two week period. If you notice any benefits, great, and if not there was no harm done. You should always check with your doctor if your symptoms continue.
One interesting thought about Vitamin B12 is that oysters were documented as a aphrodisiac food by the Romans in the second century. Could it have been that many Romans were deficient in B12, and when they ate the oysters, which are high in B12, they were no longer deficient resulting in an increase in energy and youthfulness? It’s possible.
Sunday, May 23, 2010
10 Killer Tips For Rapid Weight Loss
In order to make the most of your weight loss program, finding the most effective ways to burn fat will maximize your results and minimize your waistline! Follow these 10 tips for fat burning if you want to lose weight and lead a healthier way of life.
1.) Drink More Water
One of the best weight loss secrets is to ditch the sodas and stick to water! Experts say you should drink approximately eight glasses of water a day to stay hydrated and healthy. Instead of turning to calorie-laden or sugar-rich drinks, grab a refreshing glass of water. In addition to flushing toxins out of your system, drinking water encourages you to build muscle.
2.) Eat More Meals
A traditional three-meals-a-day plan just will not cut it if you are in the market to burn fat. Your body is not able to metabolize large meals and will quickly turn any excess into fat. Many experts believe you should eat six small meals a day. Be sure you cut back on your food consumption at each meal, or else you will be doubling your intake—and doubling your fat storage!
3.) Work Out with Weights
One great way to maximize the amount of fat you are burning is to add a weight program to your work out routine. Weight training will not only tone your physique, but will strengthen your body and improve your general health. Lifting weights will also burn calories and fat more quickly than traditional exercising, and it will also boost your metabolism.
4.) Choose Protein
Choose protein-laden foods for boosting your metabolism and enabling your body to burn fat rapidly. In addition to burning fat, consuming a protein-enriched diet will help you rebuild muscle after work outs and maintain leanness of that muscle. Wisely choose proteins for your diet. Take great care to pick proteins low in fat so you do not consume extra calories.
5.) Cut Calories Wisely
It may be tempting to drastically cut your calorie intake when starting a healthy lifestyle. Instead, use a step method when cutting your calorie intake to minimize risk. Reducing calories too quickly results in your body rapidly burning all available calories, which will lower your metabolism. Furthermore, you are more likely to maintain your healthy lifestyle through this step method.
6.) Reward Yourself
When it comes to successfully dieting to burn the most fat, be sure to reward yourself. Everyone has temptations and favorite treats—so allow indulgence. You will be less likely to cheat on your new diet if you grant yourself small rewards. If you are a chocolate lover, treat yourself to a small square of chocolate or single chocolate kiss each evening.
7.) Avoid Marathon Work Outs
The biggest mistake people make when looking to burn fat and lose weight is to have one long, extensive work out session. Instead, break up your work out plan into small chunks throughout the day. Take a brisk walk in the morning, enjoy a work out at lunch, and then exercise more in the evening. In addition to staying active all day long, breaking up your work out will better maintain your metabolism.
8.) Mix It Up
Choosing to engage in a variety of quality exercises will keep your interest and best allow you to maintain your goal of burning fat. Instead of doing the same exercises each day—mix it up! Opt to swim laps one day, jog another, and bike the next. Rotating your activities will not only allow you to experience a variety of athletics, it will also allow you to better tone your body.
9.) Skip Happy Hour
For those individuals who want to burn fat quickly, avoid alcohol. Rich in sugars and carbohydrates, alcohol is a calorie-rich substance. These empty calories can add up quickly and take away from necessary nutrients that should be included in your daily diet. Furthermore, alcohol acts as an inhibitor for burning fat, allowing your body to store it more quickly.
10.) Try a Low GI Diet
A low GI diet is an excellent method of burning fat quickly. This diet encourages individuals to consume high amounts of foods with low rankings on the Glycemic Index. These foods are nutritious and will aid your body in burning fats and calories at a quicker pace. This diet includes many of your favorite fruits, vegetable, meats, dairy, and grain products.
1.) Drink More Water
One of the best weight loss secrets is to ditch the sodas and stick to water! Experts say you should drink approximately eight glasses of water a day to stay hydrated and healthy. Instead of turning to calorie-laden or sugar-rich drinks, grab a refreshing glass of water. In addition to flushing toxins out of your system, drinking water encourages you to build muscle.
2.) Eat More Meals
A traditional three-meals-a-day plan just will not cut it if you are in the market to burn fat. Your body is not able to metabolize large meals and will quickly turn any excess into fat. Many experts believe you should eat six small meals a day. Be sure you cut back on your food consumption at each meal, or else you will be doubling your intake—and doubling your fat storage!
3.) Work Out with Weights
One great way to maximize the amount of fat you are burning is to add a weight program to your work out routine. Weight training will not only tone your physique, but will strengthen your body and improve your general health. Lifting weights will also burn calories and fat more quickly than traditional exercising, and it will also boost your metabolism.
4.) Choose Protein
Choose protein-laden foods for boosting your metabolism and enabling your body to burn fat rapidly. In addition to burning fat, consuming a protein-enriched diet will help you rebuild muscle after work outs and maintain leanness of that muscle. Wisely choose proteins for your diet. Take great care to pick proteins low in fat so you do not consume extra calories.
5.) Cut Calories Wisely
It may be tempting to drastically cut your calorie intake when starting a healthy lifestyle. Instead, use a step method when cutting your calorie intake to minimize risk. Reducing calories too quickly results in your body rapidly burning all available calories, which will lower your metabolism. Furthermore, you are more likely to maintain your healthy lifestyle through this step method.
6.) Reward Yourself
When it comes to successfully dieting to burn the most fat, be sure to reward yourself. Everyone has temptations and favorite treats—so allow indulgence. You will be less likely to cheat on your new diet if you grant yourself small rewards. If you are a chocolate lover, treat yourself to a small square of chocolate or single chocolate kiss each evening.
7.) Avoid Marathon Work Outs
The biggest mistake people make when looking to burn fat and lose weight is to have one long, extensive work out session. Instead, break up your work out plan into small chunks throughout the day. Take a brisk walk in the morning, enjoy a work out at lunch, and then exercise more in the evening. In addition to staying active all day long, breaking up your work out will better maintain your metabolism.
8.) Mix It Up
Choosing to engage in a variety of quality exercises will keep your interest and best allow you to maintain your goal of burning fat. Instead of doing the same exercises each day—mix it up! Opt to swim laps one day, jog another, and bike the next. Rotating your activities will not only allow you to experience a variety of athletics, it will also allow you to better tone your body.
9.) Skip Happy Hour
For those individuals who want to burn fat quickly, avoid alcohol. Rich in sugars and carbohydrates, alcohol is a calorie-rich substance. These empty calories can add up quickly and take away from necessary nutrients that should be included in your daily diet. Furthermore, alcohol acts as an inhibitor for burning fat, allowing your body to store it more quickly.
10.) Try a Low GI Diet
A low GI diet is an excellent method of burning fat quickly. This diet encourages individuals to consume high amounts of foods with low rankings on the Glycemic Index. These foods are nutritious and will aid your body in burning fats and calories at a quicker pace. This diet includes many of your favorite fruits, vegetable, meats, dairy, and grain products.
Saturday, May 22, 2010
A Guide to the B6 Vitamin
The B6 vitamin, also known as pyridoxine, is one of the most versatile of the B vitamins and yet the body only requires a relatively small amount. The B6 vitamin works closely with all the other B vitamins, especially niacin, folic acid, and Cobalamin and contributes to numerous functions in the body. Amino acids are converted by the B6 vitamin into proteins and it is also required for transforming stored sugar within the body into essential energy. Basically, the B6 vitamin is essential for converting the proteins that are consumed into proteins that the body needs and also for converting the carbohydrates from the form that they are stored in the body to a form that can be used for extra energy.
The body requires a number of different proteins and it is the B6 vitamin that ensures that the correct forms are available. For example, the B6 vitamin will create haemoglobin for carrying oxygen in the blood cells, hormones for regulating blood pressure, neurotransmitters and various enzymes.
The recommended daily allowance for the B6 vitamin is only around 2.0mg but this seemingly insignificant amount is used extremely efficiently within the body to produce over sixty different enzymes. The best sources of the B6 vitamin are high-protein foods such as eggs, fish, poultry, and meat and it is also added to breakfast cereals and bread to ensure that everyone is able to consume their recommended daily allowance, even if they do not eat meat products. An additional amount of the b6 vitamin may be beneficial for the heart and immune system. B6 vitamin supplements are sometimes required by asthmatics and diabetics. However, it is important to be aware that large doses of the B6 vitamin can be toxic.
As the B6 vitamin is found in many common foods the majority of people receive sufficient amounts of the vitamin from their normal diet. There are some groups that may need to take a B6 vitamin supplement to ensure that they obtain the recommended daily allowance. For example, pregnant or breastfeeding women will need a slightly higher amount of the B6 vitamin to allow for the amount of the vitamin that is being absorbed by the baby although it is possible to obtain the extra B6 vitamin from an increased consumption of high-protein foods. Strict vegetarians or vegans, however, and children who do not eat animal products may need a B6 vitamin supplement as vegetables and fruits are poor sources of the B6 vitamin.
The body requires a number of different proteins and it is the B6 vitamin that ensures that the correct forms are available. For example, the B6 vitamin will create haemoglobin for carrying oxygen in the blood cells, hormones for regulating blood pressure, neurotransmitters and various enzymes.
The recommended daily allowance for the B6 vitamin is only around 2.0mg but this seemingly insignificant amount is used extremely efficiently within the body to produce over sixty different enzymes. The best sources of the B6 vitamin are high-protein foods such as eggs, fish, poultry, and meat and it is also added to breakfast cereals and bread to ensure that everyone is able to consume their recommended daily allowance, even if they do not eat meat products. An additional amount of the b6 vitamin may be beneficial for the heart and immune system. B6 vitamin supplements are sometimes required by asthmatics and diabetics. However, it is important to be aware that large doses of the B6 vitamin can be toxic.
As the B6 vitamin is found in many common foods the majority of people receive sufficient amounts of the vitamin from their normal diet. There are some groups that may need to take a B6 vitamin supplement to ensure that they obtain the recommended daily allowance. For example, pregnant or breastfeeding women will need a slightly higher amount of the B6 vitamin to allow for the amount of the vitamin that is being absorbed by the baby although it is possible to obtain the extra B6 vitamin from an increased consumption of high-protein foods. Strict vegetarians or vegans, however, and children who do not eat animal products may need a B6 vitamin supplement as vegetables and fruits are poor sources of the B6 vitamin.
Friday, May 21, 2010
10 Weight Loss Tips
1. Burn more calories than you consume. If this makes you go: "D-uuuh!!", snap out of it and consider that this elementary aspect of dieting excapes countless clueless -- and doomed -- dieters. Tabloids may claim to have the "miracle foods" that'll allow you to eat like a pig and have the pounds melt off, but it's a load.
2. Establish your base metabolism, and set a target calorie goal approx. 500 calories below it. I wrote an article dedicated to establishing your metabolism earlier, so look it up in the article archive if you need a refresher.
3. Keep an honest log. Make estimates of how many calories you stuff yourself with every meal and tally up the total to make sure you stay within your target calorie goal. Convenient "mistakes," under-estimates and forgetfulness allows you to eat more now, but you're defeating the whole point of dieting.
4. Actively choose good sources of fat. This may sound like stupid advice -- shouldn't you AVOID fat when dieting? Well, yes and no. You have to keep consuming some fat, just not going overboard. Avoid butter, bacon, whole milk, coconuts and such like the plague. Instead, make use of olive oil (virgin) and fatty fish. Peanut butter is an interesting topic. I used to put it in the same category as the "bad" fats. It belongs there, packing saturated fat as well as artery-clogging trans fatty acids. However, based on highly unscientific testimonies by others as well as personal experience, it seems like a handful of peanuts once in a while when dieting can do wonders in keeping energy levels up while not wreaking havoc with your overall diet. Strange and illogical? You betcha. But it just so happens to work anyway, kind of like bumblebees flying though they technically shouldn't be able to.
5. Eat small but frequent meals throughout the day. You've heard it a million times, I'm sure, but facts remain: In order to keep an even level of blood sugar, you have to eat small, balanced meals.
6. Don't go wimpy on the weight training. When you diet, you're in the danger zone for losing muscle mass most of the time. To avoid this, keeping pumping iron, and be diligent about it!
7. Avoid alcohol. Given that barbeque-season is upon us, this can be tough when your friends bring out the ice-cold brewskis. The solution is simple: Only associate with other bodybuilders, so you at least won't be the lone dweeb sipping a diet soda! For those of you who have the ridiculous idea that your life should not revolve around bodybuilding: Snap out of it.
8. Do cardio in moderation. Doing 45 mins on the stairmaster every day is a great way to get the pounds off quicker. 2 hours is not so great, since you're bound to start losing muscle mass. When and how much is individual (and depending on what you've had to eat earlier in the day) but avoid cardio sessions in excess of 1 hour. If you need the punishment do one session in the morning and one in the evening. Also remember to stay in the 65%-70% heart rate zone for optimal fat burn.
9. Schedule "cheating" days to stay sane. Dieting is no fun. No matter how gung-ho and motivated you are when you start out, you'll have days when everything is darkness and the world is out to get you. Make sure to get a treat once a week on a set day (Saturday is good) as it gives you something to look forward to. A juicy burger is fatty and calorie-dense, but if you prepare by doing extra cardio for three days in advance you'll come in right on target for the week.
10. Don't be afraid of soy. I used to avoid fake-meat products, but having been married to a vegetarian for 3+ years I've tried soy hot dogs, burgers, chicken patties, even riblets that taste just like the real thing. And here's the kicker: Soy products is mostly protein! Granted, soy protein is not the highest quality out there, but if you drink a glass of milk or have some other high-quality protein source with it you can bump up the overall quality in a hurry. Besides, soy has a number of great health benefits when eaten in moderation and contains very little fat.
2. Establish your base metabolism, and set a target calorie goal approx. 500 calories below it. I wrote an article dedicated to establishing your metabolism earlier, so look it up in the article archive if you need a refresher.
3. Keep an honest log. Make estimates of how many calories you stuff yourself with every meal and tally up the total to make sure you stay within your target calorie goal. Convenient "mistakes," under-estimates and forgetfulness allows you to eat more now, but you're defeating the whole point of dieting.
4. Actively choose good sources of fat. This may sound like stupid advice -- shouldn't you AVOID fat when dieting? Well, yes and no. You have to keep consuming some fat, just not going overboard. Avoid butter, bacon, whole milk, coconuts and such like the plague. Instead, make use of olive oil (virgin) and fatty fish. Peanut butter is an interesting topic. I used to put it in the same category as the "bad" fats. It belongs there, packing saturated fat as well as artery-clogging trans fatty acids. However, based on highly unscientific testimonies by others as well as personal experience, it seems like a handful of peanuts once in a while when dieting can do wonders in keeping energy levels up while not wreaking havoc with your overall diet. Strange and illogical? You betcha. But it just so happens to work anyway, kind of like bumblebees flying though they technically shouldn't be able to.
5. Eat small but frequent meals throughout the day. You've heard it a million times, I'm sure, but facts remain: In order to keep an even level of blood sugar, you have to eat small, balanced meals.
6. Don't go wimpy on the weight training. When you diet, you're in the danger zone for losing muscle mass most of the time. To avoid this, keeping pumping iron, and be diligent about it!
7. Avoid alcohol. Given that barbeque-season is upon us, this can be tough when your friends bring out the ice-cold brewskis. The solution is simple: Only associate with other bodybuilders, so you at least won't be the lone dweeb sipping a diet soda! For those of you who have the ridiculous idea that your life should not revolve around bodybuilding: Snap out of it.
8. Do cardio in moderation. Doing 45 mins on the stairmaster every day is a great way to get the pounds off quicker. 2 hours is not so great, since you're bound to start losing muscle mass. When and how much is individual (and depending on what you've had to eat earlier in the day) but avoid cardio sessions in excess of 1 hour. If you need the punishment do one session in the morning and one in the evening. Also remember to stay in the 65%-70% heart rate zone for optimal fat burn.
9. Schedule "cheating" days to stay sane. Dieting is no fun. No matter how gung-ho and motivated you are when you start out, you'll have days when everything is darkness and the world is out to get you. Make sure to get a treat once a week on a set day (Saturday is good) as it gives you something to look forward to. A juicy burger is fatty and calorie-dense, but if you prepare by doing extra cardio for three days in advance you'll come in right on target for the week.
10. Don't be afraid of soy. I used to avoid fake-meat products, but having been married to a vegetarian for 3+ years I've tried soy hot dogs, burgers, chicken patties, even riblets that taste just like the real thing. And here's the kicker: Soy products is mostly protein! Granted, soy protein is not the highest quality out there, but if you drink a glass of milk or have some other high-quality protein source with it you can bump up the overall quality in a hurry. Besides, soy has a number of great health benefits when eaten in moderation and contains very little fat.
Tuesday, May 18, 2010
Healthy Diet Tips
These healthy diet tips will keep you on the right path. Although healthy people are generally at a natural weight, this is not about dieting and losing weigh, its about lifestyle. The mainstream seesaw of dieting is a moneymaker that doesn't address real health issues and concerns.
One of the best things you can do for your body is eat at least twelve servings of fresh, organic fruits and vegetables every single day. These foods are packed with the things that our bodies need; natural, non-synthetic source of Vitamins A,B, C, and E, disease fighting antioxidants, minerals like potassium, calcium, phosphorous, and copper.
These days too many Americans get their vitamins from synthetic sources that are isolated and chemically induced. The best way to get this nutrition is from the good earth, directly from the source, from fruits and vegetables.
If eating that many vegetables seems overwhelming, just think about the colors. Get your blue and purples like blueberries and plums to reduce the risk of cancer and protect your urinary tract. Eat green vegetables like broccoli and celery to protect your bones, teeth and eyes. Consume your whites like mushrooms and onions for healthy heart function. Eat foods like oranges and carrots to boost your immune system from the yellow and orange fruits and vegetables. Finally, get your reds from foods like apples and beets for memory function and heart health.
All of these fruits and vegetables have healing qualities and you'll feel the difference. If you can't eat this much or don't have the time, drink juices made from a vegetable juicer, a great way to get the nutrients you need.
In addition to eating fruits and vegetables, cut down on saturated fats from processed foods and switch to unsaturated fats from nuts like almonds and vegetables including avocado. In general however, cut down on fat in your life and your heart and body will thank you for it. Speaking of processed food, begin to rid yourself of any processed foods. And of course, drink water so that you are flushing the toxins out your system and staying hydrated.
Use these healthy diet tips as a general guide to healthy eating, not fad dieting.
One of the best things you can do for your body is eat at least twelve servings of fresh, organic fruits and vegetables every single day. These foods are packed with the things that our bodies need; natural, non-synthetic source of Vitamins A,B, C, and E, disease fighting antioxidants, minerals like potassium, calcium, phosphorous, and copper.
These days too many Americans get their vitamins from synthetic sources that are isolated and chemically induced. The best way to get this nutrition is from the good earth, directly from the source, from fruits and vegetables.
If eating that many vegetables seems overwhelming, just think about the colors. Get your blue and purples like blueberries and plums to reduce the risk of cancer and protect your urinary tract. Eat green vegetables like broccoli and celery to protect your bones, teeth and eyes. Consume your whites like mushrooms and onions for healthy heart function. Eat foods like oranges and carrots to boost your immune system from the yellow and orange fruits and vegetables. Finally, get your reds from foods like apples and beets for memory function and heart health.
All of these fruits and vegetables have healing qualities and you'll feel the difference. If you can't eat this much or don't have the time, drink juices made from a vegetable juicer, a great way to get the nutrients you need.
In addition to eating fruits and vegetables, cut down on saturated fats from processed foods and switch to unsaturated fats from nuts like almonds and vegetables including avocado. In general however, cut down on fat in your life and your heart and body will thank you for it. Speaking of processed food, begin to rid yourself of any processed foods. And of course, drink water so that you are flushing the toxins out your system and staying hydrated.
Use these healthy diet tips as a general guide to healthy eating, not fad dieting.
Healthy Diet Tips
These healthy diet tips will keep you on the right path. Although healthy people are generally at a natural weight, this is not about dieting and losing weigh, its about lifestyle. The mainstream seesaw of dieting is a moneymaker that doesn't address real health issues and concerns.
One of the best things you can do for your body is eat at least twelve servings of fresh, organic fruits and vegetables every single day. These foods are packed with the things that our bodies need; natural, non-synthetic source of Vitamins A,B, C, and E, disease fighting antioxidants, minerals like potassium, calcium, phosphorous, and copper.
These days too many Americans get their vitamins from synthetic sources that are isolated and chemically induced. The best way to get this nutrition is from the good earth, directly from the source, from fruits and vegetables.
If eating that many vegetables seems overwhelming, just think about the colors. Get your blue and purples like blueberries and plums to reduce the risk of cancer and protect your urinary tract. Eat green vegetables like broccoli and celery to protect your bones, teeth and eyes. Consume your whites like mushrooms and onions for healthy heart function. Eat foods like oranges and carrots to boost your immune system from the yellow and orange fruits and vegetables. Finally, get your reds from foods like apples and beets for memory function and heart health.
All of these fruits and vegetables have healing qualities and you'll feel the difference. If you can't eat this much or don't have the time, drink juices made from a vegetable juicer, a great way to get the nutrients you need.
In addition to eating fruits and vegetables, cut down on saturated fats from processed foods and switch to unsaturated fats from nuts like almonds and vegetables including avocado. In general however, cut down on fat in your life and your heart and body will thank you for it. Speaking of processed food, begin to rid yourself of any processed foods. And of course, drink water so that you are flushing the toxins out your system and staying hydrated.
Use these healthy diet tips as a general guide to healthy eating, not fad dieting.
One of the best things you can do for your body is eat at least twelve servings of fresh, organic fruits and vegetables every single day. These foods are packed with the things that our bodies need; natural, non-synthetic source of Vitamins A,B, C, and E, disease fighting antioxidants, minerals like potassium, calcium, phosphorous, and copper.
These days too many Americans get their vitamins from synthetic sources that are isolated and chemically induced. The best way to get this nutrition is from the good earth, directly from the source, from fruits and vegetables.
If eating that many vegetables seems overwhelming, just think about the colors. Get your blue and purples like blueberries and plums to reduce the risk of cancer and protect your urinary tract. Eat green vegetables like broccoli and celery to protect your bones, teeth and eyes. Consume your whites like mushrooms and onions for healthy heart function. Eat foods like oranges and carrots to boost your immune system from the yellow and orange fruits and vegetables. Finally, get your reds from foods like apples and beets for memory function and heart health.
All of these fruits and vegetables have healing qualities and you'll feel the difference. If you can't eat this much or don't have the time, drink juices made from a vegetable juicer, a great way to get the nutrients you need.
In addition to eating fruits and vegetables, cut down on saturated fats from processed foods and switch to unsaturated fats from nuts like almonds and vegetables including avocado. In general however, cut down on fat in your life and your heart and body will thank you for it. Speaking of processed food, begin to rid yourself of any processed foods. And of course, drink water so that you are flushing the toxins out your system and staying hydrated.
Use these healthy diet tips as a general guide to healthy eating, not fad dieting.
Taking a Vitamin Supplement
There are a number of essential vitamins that the body needs to function properly and it is possible to take these in the form f a vitamin supplement. The majority of people do not have a balanced diet and they may be lacking in certain vitamins which means that they require a vitamin supplement to ensure that they do not have a deficiency of an essential vitamin. A health professional or dietary technician is the best person to give advice on any vitamin supplement that a person should take. It is important to seek professional advice before taking any vitamin supplement. This is because there are some vitamins that can be toxic if too much is consumed and a vitamin supplement may not be appropriate if there is enough of the vitamin already in the food a person eats.
Some categories of people may require more types of vitamin supplement than others. Vegetarians are often deficient in certain vitamins that are only found in animal products, for example, and a vitamin supplement is the ideal solution to this problem. Vegetarians do need to be aware that some vitamin supplement manufacturing processes involve animal products and it is important for them to read the labels. A large number of synthetic vitamin supplement products are available which will enable a vegetarian to take them without contravening their dietary beliefs or needs.
Children will often need a vitamin supplement, especially when they are extremely young. This is because a lot of children do not eat a sufficient variety of foods in their early years and a vitamin supplement can help compensate for this natural deficiency. Breast feeding has long been recommended as a source of all the essential nutrients but women who choose not to or are unable to bottle feed may be concerned as to whether their baby needs a vitamin supplement. The large majority of baby milk formulas contain additional vitamins to prevent the need for a vitamin supplement to be given. It is important to discuss any concerns over the need for a baby or child to take a vitamin supplement with a health professional to ensure that the correct solution is found.
Elderly people or those suffering from certain diseases or illnesses are other groups of people that may need to take a vitamin supplement. The body may often need a vitamin supplement to compensate for a person not being able to consume the recommended daily allowance of certain vitamins through their normal diet.
Some categories of people may require more types of vitamin supplement than others. Vegetarians are often deficient in certain vitamins that are only found in animal products, for example, and a vitamin supplement is the ideal solution to this problem. Vegetarians do need to be aware that some vitamin supplement manufacturing processes involve animal products and it is important for them to read the labels. A large number of synthetic vitamin supplement products are available which will enable a vegetarian to take them without contravening their dietary beliefs or needs.
Children will often need a vitamin supplement, especially when they are extremely young. This is because a lot of children do not eat a sufficient variety of foods in their early years and a vitamin supplement can help compensate for this natural deficiency. Breast feeding has long been recommended as a source of all the essential nutrients but women who choose not to or are unable to bottle feed may be concerned as to whether their baby needs a vitamin supplement. The large majority of baby milk formulas contain additional vitamins to prevent the need for a vitamin supplement to be given. It is important to discuss any concerns over the need for a baby or child to take a vitamin supplement with a health professional to ensure that the correct solution is found.
Elderly people or those suffering from certain diseases or illnesses are other groups of people that may need to take a vitamin supplement. The body may often need a vitamin supplement to compensate for a person not being able to consume the recommended daily allowance of certain vitamins through their normal diet.
Sunday, May 16, 2010
Winter Weight Gain . The Reasons And The Cure!
Winter weight gain of a few pounds over the winter, happens quite often. It seems that every winter we acquire a few pounds, and come summer we don't lose them all again either. A few of them always stick around, adding to our weight every year. They can be quite hard to lose, those extra pounds!
Why does this happen and what can we do?
There are quite a few things involved. First, it seems likely that we have an inherited trait to store more fat as winter approaches. Several animals do this and it was probably necessary to survival for our antecedents. More layers of fat on the body protect us against the winter temperatures and then can be used as fuel in the late winter and early spring when food stocks would historically be very low. We likely have a tendency to eat more in the fall, when food is abundant after harvest time, to help this process along. We may also probably choose foods that are higher in fat
content at this time.
Hormone levels can also affect our weight gain. The interaction of hormones and other chemicals in the brain can bring about changes in appetite and desires. Some neurotransmitters can also affect the way we eat. People who have difficulty losing weight often have low levels of these neurotransmitters and the consequences can include excessive appetite, depression and sleep disorders. At the same time, the lack of daylight caused by the shortening days during late fall and winter can bring on Seasonally Affected Disorder(S.A.D.) or winter depression.
(question-Does vitamin D play a roll?)
One of the fastest ways to give a lift to the energy levels and emotions is to eat foods, that have a high carbohydrate level, including sugar treats, chips and cereals that give us a rapid blood sugar 'fix'. So people who feel down in the winter will tend to overeat or eat the wrong foods, leading to weight gain, more depression and a vicious cycle that is difficult to break.
(note: S.A.D. shouldn't be confused with clinical depression or bipolar.)
So altogether there are plenty of reasons why we eat more high carbohydrate foods such as cookies, pies and chocolate in the winter, and to make matters worse, most of these foods also have high levels of fats. The best way to handle this is generally to substitute other foods that are also high in carbohydrate so that we get what our body craves, but which are fat free and have plenty of fiber. This means potatoes, wholegrain bread without butter, wholegrain rice, cereals, and fresh whole fruit.
It is also important to take more exercise. Often our physical activity levels reduce in the winter and we have a tendency to want to stay home and rest. This is common when it is cold outside. But we are not our ancestors! We have heating in our homes and can be sure that there will still be adequate food in the stores come February. We do not need to store fat the way that they did. Join a gym or get a stationary bicycle for the den. Transform those carbs into energy now instead of keeping them on the waistline until spring. Winter weight gain is easily avoidable this way.
Why does this happen and what can we do?
There are quite a few things involved. First, it seems likely that we have an inherited trait to store more fat as winter approaches. Several animals do this and it was probably necessary to survival for our antecedents. More layers of fat on the body protect us against the winter temperatures and then can be used as fuel in the late winter and early spring when food stocks would historically be very low. We likely have a tendency to eat more in the fall, when food is abundant after harvest time, to help this process along. We may also probably choose foods that are higher in fat
content at this time.
Hormone levels can also affect our weight gain. The interaction of hormones and other chemicals in the brain can bring about changes in appetite and desires. Some neurotransmitters can also affect the way we eat. People who have difficulty losing weight often have low levels of these neurotransmitters and the consequences can include excessive appetite, depression and sleep disorders. At the same time, the lack of daylight caused by the shortening days during late fall and winter can bring on Seasonally Affected Disorder(S.A.D.) or winter depression.
(question-Does vitamin D play a roll?)
One of the fastest ways to give a lift to the energy levels and emotions is to eat foods, that have a high carbohydrate level, including sugar treats, chips and cereals that give us a rapid blood sugar 'fix'. So people who feel down in the winter will tend to overeat or eat the wrong foods, leading to weight gain, more depression and a vicious cycle that is difficult to break.
(note: S.A.D. shouldn't be confused with clinical depression or bipolar.)
So altogether there are plenty of reasons why we eat more high carbohydrate foods such as cookies, pies and chocolate in the winter, and to make matters worse, most of these foods also have high levels of fats. The best way to handle this is generally to substitute other foods that are also high in carbohydrate so that we get what our body craves, but which are fat free and have plenty of fiber. This means potatoes, wholegrain bread without butter, wholegrain rice, cereals, and fresh whole fruit.
It is also important to take more exercise. Often our physical activity levels reduce in the winter and we have a tendency to want to stay home and rest. This is common when it is cold outside. But we are not our ancestors! We have heating in our homes and can be sure that there will still be adequate food in the stores come February. We do not need to store fat the way that they did. Join a gym or get a stationary bicycle for the den. Transform those carbs into energy now instead of keeping them on the waistline until spring. Winter weight gain is easily avoidable this way.
Saturday, May 8, 2010
7 Calorie Burning Tips
These are just a few habits you can embrace to start revving your metabolism right away. You may have heard stories about people who have lost dozens of pounds simply switching to diet soda or walking a few minutes each day. These are all small habits that contribute to a big difference and increase your metabolism over time. You will make weight loss quicker and easier by increasing your metabolic rate and burning more calories.
1) Move More
Sedentary people burn about one-third less calories per day. By simply taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn in one day. Small movements will add up over time to lots of calories. The trick is to keep moving throughout your day. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here’s some ideas for burning extra calories:
Tap your feet
Swing your legs
Stand up and stretch
Move your head from side to side
Change position
Wriggle and fidget
Pace up and down
Use the restroom upstairs
Park in the furthest corner of the parking lot
Stand up when you’re on the phone and step from side to side
Clench and release your muscles
2) Eat Little and Often
Evidence suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger, less frequent meals. When you eat small amounts often your body is constantly working to digest and absorb food which requires energy.
3) Eat Fat
If you want feel good and keep the fat off you need to first put it in. Fat not only tastes good our bodies need it to work efficiently. By consuming several servings of ‘healthy’ fats every day you will actually increase your calorie burning potential. Try incorporating fats like Flaxseed oil, hempseed oil, olive oil, avocados, salmon, albacore tuna, nuts and seeds into your diet daily.
4) Drink Cold Water
Evidence shows that your body might expend more calories trying to raise cold water to the temperature of your body then hot beverages. And overall being well hydrated will help your body’s metabolic processes burn quicker.
5) Exercise With Weights
Training with weights boosts your metabolism in a number of ways. By lifting weights you will build muscle tissue. And muscle tissue is metabolically active, so it requires calories even when at rest and so it helps to increase fat-burning enzymes in your body.
6) Spice up
Eating hot spices might speed up your metabolism. Just half a teaspoon of cinnamon per day can help boost metabolism and keep blood sugar levels in check. Can’t stand the thought of cinnamon in your morning cup of coffee? Spice up with cayenne, crushed red pepper or wasabi.
7) Eat More Protein
Protein requires a more complex chemical breakdown by your body in order to be digested and used as fuel. For example, 100 calories of protein may take up to 30 calories to process. Protein also takes longer to digest and helps to stabilize blood sugar for longer periods of time and this can help you to not overeat later in the day. Eat a portion of protein at every meal and as part of your snacks and you will increase the total number of calories you burn each day.
1) Move More
Sedentary people burn about one-third less calories per day. By simply taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn in one day. Small movements will add up over time to lots of calories. The trick is to keep moving throughout your day. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here’s some ideas for burning extra calories:
Tap your feet
Swing your legs
Stand up and stretch
Move your head from side to side
Change position
Wriggle and fidget
Pace up and down
Use the restroom upstairs
Park in the furthest corner of the parking lot
Stand up when you’re on the phone and step from side to side
Clench and release your muscles
2) Eat Little and Often
Evidence suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger, less frequent meals. When you eat small amounts often your body is constantly working to digest and absorb food which requires energy.
3) Eat Fat
If you want feel good and keep the fat off you need to first put it in. Fat not only tastes good our bodies need it to work efficiently. By consuming several servings of ‘healthy’ fats every day you will actually increase your calorie burning potential. Try incorporating fats like Flaxseed oil, hempseed oil, olive oil, avocados, salmon, albacore tuna, nuts and seeds into your diet daily.
4) Drink Cold Water
Evidence shows that your body might expend more calories trying to raise cold water to the temperature of your body then hot beverages. And overall being well hydrated will help your body’s metabolic processes burn quicker.
5) Exercise With Weights
Training with weights boosts your metabolism in a number of ways. By lifting weights you will build muscle tissue. And muscle tissue is metabolically active, so it requires calories even when at rest and so it helps to increase fat-burning enzymes in your body.
6) Spice up
Eating hot spices might speed up your metabolism. Just half a teaspoon of cinnamon per day can help boost metabolism and keep blood sugar levels in check. Can’t stand the thought of cinnamon in your morning cup of coffee? Spice up with cayenne, crushed red pepper or wasabi.
7) Eat More Protein
Protein requires a more complex chemical breakdown by your body in order to be digested and used as fuel. For example, 100 calories of protein may take up to 30 calories to process. Protein also takes longer to digest and helps to stabilize blood sugar for longer periods of time and this can help you to not overeat later in the day. Eat a portion of protein at every meal and as part of your snacks and you will increase the total number of calories you burn each day.
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