Previous month:
November 2010
Next month:
January 2011

December 2010

Here’s How To Stop The Sugar-Rollercoaster Before You Develop Diabetes!

Here’s How To Stop The Sugar-Rollercoaster Before You Develop
Diabetes!
By Tonie Konig

If someone stacked 110 2 pound bags of sugar on your kitchen
table on January 1st, how long would you say it might take you
to ingest all of it in the course of your normal diet? A couple
of years? Five years? Longer? The fact is that in the United
States, the per capita sugar consumption is three times that
amount, per person, per year!

Sucrose, corn syrup, caramel color and fructose are all sugar
in disguise. That’s not to mention the cans of cola, ice-creams,
and starch-based foods that we eat on a daily basis. Glucose is
the bottom line – as far as your body is concerned only three
major sources of carbohydrates exist in the normal human diet.
They are sucrose (known popularly as cane sugar), lactose (found
in milk) and starches (found in all non-animal foods –
particularly the grains).

Starches, lactose and sugar are broken down into glucose
molecules during digestion, and it is these molecules that are
the major source of energy in our bodies. In the ordinary diet,
which contains far more starches than all other carbohydrates
combined, glucose represents more than 80 per cent of the final
products of carbohydrate digestion, and glucose and fructose
seldom represent more than 10% each of the products of
carbohydrate digestion. So lose the crabs!

The consumption of sugar and refined starches is having a
devastating effect on the world’s population. It is a
multi-faceted disorder and inflicts a tremendous economic burden
on patients, families and health care providers.

Our blood sugar levels are governed by the hormone insulin,
which is responsible for carrying glucose from the blood across
the cell membrane and into the cells. If you don’t have
sufficient insulin, your cells will literally starve, due to a
lack of glucose for energy production.

The glucose therefore remains in the blood, resulting in
elevated blood sugar levels. In the case of diabetics, the cause
of these high blood sugar levels is either an inability to
produce enough insulin (which is secreted by the pancreas), or a
decrease in sensitivity of the body's cells to insulin. Insulin
is designed to eliminate excess glucose in the bloodstream.

Consuming excessively large amounts of carbohydrates over
extended periods of time means that the pancreas must produce
more and more insulin to bring down the glucose level, causing
the body to become “resistant” to the insulin. And, the higher
the insulin, the more fat gets shoved into our fat cells for
storage. Put simply, the body becomes resistant to the hormone
insulin, due to long-term carbohydrate overload.

There are serious complications of Type II diabetes to every
organ in the body if blood glucose, blood pressure and lipid
(fat) levels are not adequately controlled. In addition to
diabetes, the health problems that can result from elevated
blood sugar levels include obesity, hormone imbalance, elevated
blood pressure, low ‘good’ HDL cholesterol, and fatigue. Type II
diabetics have a very high incidence of heart disease, and this
is their main cause of death.

However, this can be prevented, or at least controlled, by
taking great care to control blood glucose, blood pressure and
lipid levels. A recent study reveals that high blood sugar
boosts the levels of damaging free radicals Now, a recent study
reported in the Journal of Clinical Endocrinology and Metabolism
shows that excess blood sugar may boost the production of free
radicals – the byproducts of normal metabolism that have been
linked to ageing and heart disease.

The implication is that it can be prevented by lifestyle
measures, which include exercise and diet. But it’s not just
diabetics who should be worrying about their carbohydrate
intake. We are all in danger of permanently damaging our bodies
by carbohydrate overload. A healthy diet is the most important
factor in controlling blood sugar levels.

How to take action today!

• Skip the white rice, white flour, potatoes and corn.

• Reduce or dilute fruit juices, especially from tropical
fruits, and eat the whole fruit, but in moderation. Temperate
fruits like apples and pears are a wiser choice.

• Never over-eat. Stop when you are no longer hungry. You
really do not have to clean your plate (leftovers are “good
things”).

• Do eat high protein foods: meats, soy products, nuts, eggs
and cheese.

• Look for products higher in fiber or with added fiber.

• If eating bread, go for whole grain products without added
sugar. Read the labels on your food. Even most brands of tinned
tomatoes contain sugar!

The rollercoaster effect of rising and sinking glucose levels
in the blood have a huge impact on mood. Cut out starches and
sugar and you’ll lose weight, feel better, and have much more
energy.

About the Author: Written by Tonie Konig - Author of the book
"Congratulations You're Forty Something" part of The Optimum
Health System available at
http://www.libidoandhealth.com/quiz.htm and the blog Libido and
Health. http://www.libidoandhealth.com/blog Free to use as long
as the resources box stays intact.

Source: http://www.isnare.com

Permanent Link:
http://www.isnare.com/?aid=228132&ca=Wellness%2C+Fitness+and+Diet


Resistance Training- A Great Way to Get 6 Pack Abs

Resistance Training- A Great Way to Get 6 Pack Abs
By Guy Long

Getting a lean, strong, fat-free, and muscular physique is the
main objective and dream of every man in the gym. Although
strengthening and building each and every muscle of your body is
essential to get a beautiful, lean and muscular figure, many
body builders especially focus on getting the 6 pack abs, which
means that your abdominal muscles are well defined with out
presence of belly fat. To get the 6 pack abs, it is important
that you have the right body weight. If you are overweight and
you want to get 6 pack abs, you must have to get rid of the
excess body fat especially around your belly. You can lose your
belly fat by fat loss diets and abs workouts.

In order to get your dream 6 pack abs, you must have
enthusiasm, determination, discipline and plan. You also need to
have the right guidance and appropriate information on how to
get the 6 pack abs without putting yourself at any harm. If you
are a beginner and want to build your 6 pack abs, it is a good
idea to look for the services of a qualified personal trainer.
He will not only design you the combination of right gym
exercises to develop abs, but will also put together a suitable
training and diet plan based on your current fitness level, body
type, and physique.

Weight training is an ideal way to achieve your goal of
building 6 pack abs. This is because resistance or weight
training helps to burn your belly fat and build your abdominal
muscles in a quick span of time. Actually resistance training
increases your metabolism, which in turn will help to burn
calories and reduce body fat. It is important to keep in your
mind that in order to get 6 pack abs, you should concentrate on
getting rid of complete body fat and not just on shrinking your
bulging waistline.

For getting gorgeous 6 pack abs, you should also monitor your
diet. The myth in the minds of many people is that fat is not
good for getting an ideal physique. But the fact is; you should
have a proper ratio of fats to other food groups in order to
have a well built physique with 6 pack abs. It is also very
important that you maintain a proper protein/carbohydrate ratio
in your diet. Protein plays a vital role in building abdominal
muscles and is an important nutrient to maintain a lean body and
good health. On average, one needs 1g of protein for every pound
of bodyweight.

In order to get 6 pack abs, it is mandatory that you work on
all the three layers of your abs muscles and strengthen your
back with resistance training. Back muscles not only support
your abs, but keep them strong as well. Weight training enables
you to do a variety of exercises that keep your back strong and
abs tight. Your workout routine must include a combination of
cardio exercises and resistance training and you should work for
at least 4 days a week to get the best results. It is important
that you maintain a healthy training routine combined with a
balanced diet and adequate rest. A total abs fitness workout
plan is required to get your dream abs and you should try to
include the abs workout/rest sequence during training sessions.

About the Author: The author is a personal trainer in St.Kilda
and you can check out his site here:
http://www.stkildafitnesstrainer.com.au/

Source: http://www.isnare.com

Permanent Link:
http://www.isnare.com/?aid=674946&ca=Wellness%2C+Fitness+and+Diet


What's In Your Coping Toolbox?

What's In Your Coping Toolbox?
By Karen Hastings, Edinburgh

Life consistently presents us with challenges and changes and
at times this can lead to us feeling stressed. Planning how to
manage and cope in various life situations, and finding out
which coping skills work best for you, is the key to succeeding
with stress rather then experiencing distress. When clients come
to see me for NLP and Cognitive Behaviour Therapy Edinburgh, it
is a big part of therapy that they develop and become confident
in employing coping skills. This article contains ideas for
coping with stress and also acute emotional crises. If you are
experiencing stress or emotional imbalance, CBT and hypnotherapy
is available in Edinburgh.
Here are some ideas for coping with stress:

1. Understand more about stress – this involves recognising
your sources of stress and how stress affects you personally.
Plan for stressful periods.

2. Problem-solve – what is the problem, be specific and break
it down into realistic achievable components. Then set goals on
how to deal with each problem. Make sure you include how to
begin your plan of action.

3. Develop new behaviour – if you take on too much or have
problems saying no, learn to be assertive. There are plenty of
courses at local colleges or you may prefer to see a therapist
1:1. Learn to manage your time more effectively and delegate
wherever possible! Avoid procrastination; whilst you are not
doing it, you’ll only be spending energy worrying about it.

4. Make sure you develop a support network – deliberately
develop good supportive relationships. Ask for help when needed
and accept it when offered. You must also be prepared to do the
same for others.

5. Make time to relax and enjoy yourself – how many of us know
we should do more of this but don’t make the time? Set aside
time each day to relax and build this into your routine. Develop
hobbies and leisure activities that help you too switch off.

Can you imagine yourself doing any of these activities when you
need to cope?

Asserting yourself - Contacting one of your supports -
Listening to music
Exercising- Taking a break - Going to a movie -Reading a book
-Laughing/crying - Taking a walk - Taking a nice long bath -
Writing a letter or a journal - Learning something new - Eating
something healthy – Helping someone else.

It is important to identify and practice using coping tools if
you want to be able to deal with your stress successfully.
Obviously, it is not always possible to plan for stress as
situations can happen that we do not expect. If you find
yourself experiencing a period of crises, or intense painful
emotions there are still coping strategies that you can employ
in that moment.

Ideas For Coping with Acute Emotional Distress

1. Use of distraction – the aim of this is to limit the time
you spend in contact with the emotional stimuli, the things that
are causing you to feel emotional. The stimuli could be anything
from another person to the thoughts that you are having.
Distraction involves doing something else to absorb your
attention.

2. Imagery – think of safe and soothing images. This involves
imagining images that make you feel good, it may be a favourite
place, person, pet or scenes from nature.

3. Relaxation – learn a simple technique like using peripheral
vision to induce relaxation. Peripheral vision is effective at
switching on the parasympathetic nervous system, which is the
part of the nervous system responsible for making us feel calm.
It’s not possible to feel anxious or distressed whilst fully
relaxed in peripheral vision.

4. One thing in the moment – as adults we tend to spend much of
our time stuck contemplating what went wrong in the past or what
may go wrong in the future. Try and just focus on the ‘moment’.
Perhaps this may involve thinking something like ‘I’m in my
house in my favourite chair, I’m warm and comfortable and I have
a good book to read’.

5. Exercise – physical activity can help to disperse the
chemicals released in your body by the stress response. It also
releases feel good chemicals known as endorphins.

6. Sooth yourself - do something to nurture your 5 senses. Be
kind and gentle to yourself.

About the Author: Karen Hastings is an occupational therapist
who provides NLP and CBT (Cognitive Behaviour Therapy Edinburgh)
sessions in Morningside, Bruntsfield, Marchmont and Tollcross,
Edinburgh. More information is available
http://www.karenhastings.co.uk

Source: http://www.isnare.com

Permanent Link: http://www.isnare.com/?aid=120438&ca=Self+Help


Skin Antiaging Care: 7 Tips For Younger, Healthier Skin

Skin Antiaging Care: 7 Tips For Younger, Healthier Skin
By Nancy Kittle

The worsening of environmental problems such as decreased
atmospheric protection from ultraviolet (UV) radiation and
increased levels of air pollutants have negatively impacted our
skin on a daily basis. This is truer today than it has been even
a decade ago. These conditions can result in an increased risk
to the aging of our skin.

Another concern is that - on average - human beings are living
longer than ever before. People now want to be kept youthful,
healthy and even sexy year after year, even while the calendar
tells them they are getting older. While the fountain of youth
may remain out of reach, most of us want to do whatever we can
to preserve youthful, vibrant skin. We are moving into an era
where the age of our bodies does not need to correlate to the
way our skin looks. Science and medicine are giving the average
person a fighting chance to protect and nourish their skin in
increasingly effective, affordable ways.

Here are 7 tips for protecting your skin against the effects of
aging and for having healthier, more vibrant skin - no matter
what your age.

Tip 1: Wash your face every morning: When you wake up each
morning, your skin is coated with layers of dead skin cells,
oil, dirt, and dust. To clean your skin of these impurities,
part of your morning ritual should include washing your face.
You might also periodically use a mild exfoliant, which can
remove layers of dead skin cells that collect overnight to
reveal the healthy skin underneath.

Tip 2: Get plenty of rest: Nowadays, people are working longer
hours and packing more activities into each hour of the day,
increasing the potential for more stressful lives. Stress
releases hormones within your body which some studies show may
diminish your cells’ ability to regenerate. One excellent way to
combat the effects of stress is to get a good night’s sleep.
Getting at least 7 or 8 hours of sleep each night is good for
your mind and for your skin.

Tip 3: Avoid cigarette smoke: Whenever possible, you need to
reduce your exposure to smoke and other pollutants. Pay
particular attention if you smoke cigarettes or live/ work
around people who do. Cigarette smoke is absolutely detrimental
to healthy skin. Smoke fills your blood with carbon monoxide,
which then edges out the life-giving oxygen that your cells
need. Smoke also uses up the vitamin C in your blood, which is
important for the preservation of collagen in your skin (see
below).

Tip 4: Use sunscreen every day, even on cloudy days: You have
probably heard this before, but it remains as true now as ever:
use sunscreen every day. How many times have you seen a
nice-looking 40, 50, or 60-year old person whose face and neck
have become weathered and wrinkled while the skin on other parts
of their body still looks young and taut? If what we know about
the positive effects of sunscreen were known 30 or 40 years ago,
these folks would have much softer, more beautiful skin today.
Do yourself a favor and take advantage of what science has
proven: sunscreen helps fight the effects of aging skin - even
on cloudy days.

Tip 5: Wear a hat when going out into the sun for extended
periods: If you find that you will be going out into the sun for
extended periods of 30 minutes or more, be sure to wear a hat.
This provides an added layer of protection beyond sunscreen.
Even one or two serious sunburns can have lasting negative
effects on the health of your skin.

Tip 6: Get plenty of vitamin A: Our skin has a complicated
relationship with sunlight. On the one hand, skin needs sunlight
in order to produce enough vitamin D, which is essential for the
proper absorption and use of calcium. On the other hand, too
much sun can damage the skin and can also contribute to
premature aging of the skin and wrinkles. Fortunately, recent
studies have confirmed that applying cream containing vitamin A
directly to the skin appears to remove wrinkles associated with
natural aging (Archives of Dermatology, May 2007).

Tip 7: Apply vitamin C to your skin: Collagen is a natural
component of your skin which helps to naturally smooth out
wrinkles. Collagen production in the skin can be hurt by the
natural process of oxidation, a process whereby the free
radicals in oxygen break down cell tissues. Applying vitamin C -
a natural antioxidant - to the skin can help stimulate collagen
production and thereby smooth out wrinkles in the skin.

Maintaining healthy skin requires daily attention, but the good
news is that there are many things you can do to stay looking
healthy. Even if you have been neglecting your skin for months
or years because you have been too busy, it is never too late.
Try these tips for a few weeks and you should notice a marked
improvement in the beauty, glow and health of your skin.

About the Author: Nancy Kittle is the president and daughter of
the founder of E. Burnham Cosmetics, a leading supplier of a
full line of skin care products for both women and men. Find out
more about how to get healthier skin, affordably at:
http://www.eburnhamcosmetics.com

Source: http://www.isnare.com

Permanent Link:
http://www.isnare.com/?aid=208426&ca=Wellness%2C+Fitness+and+Diet


What You Need To Know About Asthma And Exercise

What You Need To Know About Asthma And Exercise
By Sarah H

Asthma is a chronic disease that causes airway obstruction
through the tubes that are responsible for the air that you
breathe moving in and out of the lungs. When the bands of
muscles surrounding the airways are relaxed you are able to
breathe normal and air can move freely through your lungs.
People with asthma face many problems, some are allergic to
dust, cigarette smoke and pollen from flowers and when they come
in close contact with these substances they are likely to have
what is called an asthma attack.

Although it is a known fact that exercise can induce asthma
attacks, it is also believed that exercise can be beneficial to
a person with asthma. Swimming is one of the recommended
exercises for people with asthma, because it is done in a warm,
humid atmosphere and is available all during the year. It tones
up the muscles of the upper body and because of the horizontal
position it may help mobilize mucus at the bottom of the lungs.
Some other recommended exercises are walking, hiking, biking and
downhill skiing. Wearing a scarf over your nose or mouth during
the cold winter months may also help reduce asthmatic symptoms,
because it helps to warm the air you inhale.

When considering a sporting activity the recommended team
sports for asthmatic people are football, wrestling, gymnastics,
golfing, short track and field events, surfing or baseball,
because they only require short bursts of energy and are less
likely to cause an asthma attack . Sports such as field hockey,
long distance running, basketball or soccer are not recommended
however, because these sports require continuous activity and
are more likely to trigger asthma attacks.  In winter sports
such as ice hockey and cross country skiing are not recommended
because they are likely to bring on an asthma attack.

People suffering with asthma conditions should be able to
exercise safely with the proper diagnosis and medication because
it is good for their physical health as well as their mental
state of mind. It is a known fact that many athletes have a
history of asthma, but with proper use of asthma medication,
they were able to compete in the Olympic Games and even won
medals in these competitions both in the team and individual
categories. So with that said it is safe to say that people with
asthma conditions are not exempt from participating in exercise,
provided they do so with the proper care and medication.

About the Author: For more great resources on fitness issues
visit http://www.allaboutkeepingfit.com/ a website offering
tips, advice and resources on topics such as asthma and
exercise, aqua aerobics, the benefits of using a recumbent
exercise bike and even complete relaxation exercises to try at
home.

Source: http://www.isnare.com

Permanent Link:
http://www.isnare.com/?aid=122633&ca=Wellness%2C+Fitness+and+Diet


10 Reasons Why You Should Train With Kettlebells

10 Reasons Why You Should Train With Kettlebells
By TC Lee

In the fitness industry, it is filled with countless training
methods and it can get so confusing for the lay public to know
what the best approach is for them in terms of health and
fitness. It can range from Yoga, Pilates to bodybuilding
training methods. Most of them offer different benefits but very
seldom you can get a broad range of benefits that you can get
from Russian kettlebell training. Kettlebell training almost
covers all aspect of health and fitness and the following are
the 10 reasons why you should train with kettlebell.

1. Increase Metabolism
As kettebell training is a form of weight training, it helps
increase lean muscle tissue that can contribute to increased
metabolism. And with the ballistic kettlebell exercises, they
are explosives and speedy lifts had been found in research to
burn more calories.

2. Fat Loss
Kettlebell training is a form of high-intensity training that
can induce fast fat loss and many Russian studies found that
regular kettlebell users have low body fat percentage.

3. Time-Efficient
You do not need to spend countless of hours in kettlebell
training to see the benefits such as fat loss, flexibility,
cardio fitness and strength gain. It is indeed an all-in-one
fitness tool that does it all. Where else can you find a form of
exercise that develops all-round fitness? Therefore, this form
of training can be very practical for busy individuals who is
seeking fast and effective results.

4. Development of Functional Strength
Kettlebell training is very unlike conventional weight training
in the gym as it emphasizes on movement efficiency rather than
isolating muscles groups. As a result, the training improves
functional strength that can improve athletic performance and
movements that we used in our everyday’s lives.

5. Improve Cardiovascular Fitness
Due to the high-intensity nature of kettlebell training, you
can improve your cardiovascular fitness without spending endless
hours pounding away on the pavement.

6. Improve Flexibility
Amazingly, kettlebell can improve flexibility due to its
requirement to work through full range of movement. In fact, it
improves joint mobility which is very important as it determines
the ease of the moving the joints through active movements.

7. Reduce Pains and Aches
It is not uncommon to hear that people started using
kettlebells has reduction of pains and aches in their body such
as knees and shoulders. This is because the Russian training
method focuses on moving correctly and fixes misalignment and
compensations in the body.

8. Prevent Low Back Pain
Kettlebell training strengthened the lower back, glutes and
hamstring and improves core stability that helps prevent lower
back pain. It has been found that strength in lower back does
not prevent low back pain but it is muscular endurance that
prevents that. And the fundamental kettlebell swing is literally
build strength endurance in the back easily.

9. Improve Posture
It helps improves posture because it focuses on movement
efficiency and strengthens the postural muscles. As a result,
there is no more rounded shoulder or sore shoulder joints.

10. Cost-Saving
Kettlebell is indestructible fitness training equipment that
can withstand high abuse and last a life-time. Plus, its
effectiveness in delivering results and limited space required
the cost of doing kettlebell training is far lower than
investing in gym memberships or any exercise equipments.

About the Author: As a Perth kettlebell instructor, TC has
helped his clients achieve their fitness goals. Because of his
passion about the kettlebell training, he started the first
kettlebell boot camp in Perth and blogs about kettlebell
training. For more info, please visit:
http://www.kettlebellbootcamp.com.au

Source: http://www.isnare.com

Permanent Link:
http://www.isnare.com/?aid=407949&ca=Wellness%2C+Fitness+and+Diet


How Long Does It Take For Muscles To Grow

How Long Does It Take For Muscles To Grow
By Chris Chew

"May I know how long does it take for my muscles to grow
visibly?" Well, as a professional fitness personal trainer, I
get variations of this question from almost every new client.

So how can I answer that question because there are also many
variable factors like for instance, if you are fat, you can't
see your muscle growth unless you take the fat off or what is
being visible is subjective from person to person.

For the hardgainers (people who have difficulty in gaining
weight), gaining weight or muscles can be very a difficult and
tedious process without professional help. For the genetically
endowed, muscle growth can be very fast while some others may
make only little progress or even no improvement at all (the
latter being lack of muscle building education).

Therefore, if you are wondering how long does it take to grow
muscles, then I must be forthright with you and tell you that
there is just no direct answer.

However, the good news is that if you eat and exercise
correctly, your muscles will definitely grow, even for
hardgainers.

Unknown to many people, muscles do not grow in a linear process
but in a series of spurts and as such, no matter how hard you
workout your muscles and how much you eat, your muscles will
probably not grow at predictable pace. I know that this fact
will surprise many people.

There are many more reasons influencing your muscle growth and
not everyone will build muscles at the same rate even if they
are working out with the same weight, exercises and eating the
same food.

Some people are genetically predisposed to growing muscles and
will see amazing results after only just a few months. We all
know that the Mesomorphs (sporty body frame) will grow muscles
faster than the Ectomorphs (slender body frame).

Your rate of muscle growth will also depend largely on how
close you are to the upper limit of what you are naturally
capable of in terms of growing muscle mass. This phenomenon is
known as the adaptation ceiling.

What this means is that closer you are to this upper adaptation
limit, the slower your muscle will grow. To put it in simpler
terms, someone who has been working out with weights for a few
years will grow muscles much more slowly than a novice who is
new to weight lifting.

Another fact is that it is not uncommon for people to gain body
fat when they are growing muscles. The amount of fat you gain
will depend on how much you eat, what you eat and also on how
lean you were when you first started to fuel your muscle growth
with what you eat. Eating to propel muscle growth is commonly
referred to as "overfeeding".

Numerous studies have shown that during a period of
overfeeding, you will gain more muscle and less fat if you are
the lean body type. During the cutting phase to get rid of body
fat to show muscle definition, it is known that fatter people
tend to lose more fat and less muscle when they cut, but the
leaner ones will find it harder to lose fat without losing
muscle.

Why does this happen? Well, it could be merely be
psychological.

Take for example when you have worked very hard to get your
well defined six-pack abs, then you will not want to put the fat
on again and obscure your hard earned abs and thus you may be
reluctant to eat the amount of food necessary to gain
significant muscle growth. Make sense?

Another reason could be hormonal imbalances as some studies do
show a correlation between low body fat and low testosterone
(male hormone) levels. If your testosterone is low, it is also
difficult for you to grow muscle mass.

So how long does it take to see muscle growth will depend very
much on your genes and many other factors besides merely
exercising with the proper workouts and eating correctly.

About the Author: Chris Chew is a celebrity fitness personal
trainer and author of "Burn Fat Build Muscles Fast". More
articles at his websites http://www.sgfitness.com and
http://www.sgfitnessonline.com

Source: http://www.isnare.com

Permanent Link:
http://www.isnare.com/?aid=221681&ca=Wellness%2C+Fitness+and+Diet


The Biggest Mistakes Trainers Make And How You Can Avoid Them

The Biggest Mistakes Trainers Make And How You Can Avoid Them
By Chris McCombs

Everyone makes mistakes. Unfortunately, trainers seem to make a
lot of them while striving for their fitness goals. And that
always leads to frustrated exercisers. Use these tips to help
you avoid common mistakes.

1. Thinking The Longer Your Workout Is, The Better It Will Be

Unfortunately, the human body just doesn’t work like that. If
you spend literally hours working out, you aren’t doing your
body any favors. Especially if you are just starting out. A
training session should last no longer than an hour. Any longer,
and all you are doing is forcing your body to turn to its muscle
for energy. This is slow down your fitness progress
significantly.

2. Not Doing Any Cardio

Even if you just want good looking muscles, regular cardio is a
must. It will help burn fat, and make those muscles appear
really defined as they develop. But more than that, regular
cardio has wonderful health benefits. It can lower your
cholesterol, help your respiratory and cardiovascular system,
and give you a lot of energy.

3. Doing Too Much Cardio

Unless you want to run a marathon, there is such a thing as
doing too much cardio, especially if you are looking to build
muscle. Spending an entire hour doing intense cardio will force
your body to turn to its muscles for fuel. If you look at the
physique of professional long distance runners you will notice
that they all have very little muscle mass. Keep your cardio
session brief, but at a very high intensity level.

4. Lifting Too Much Weight

Do you want to be weightlifter or do you want to get a nice
looking body? If it’s the latter, you really shouldn’t care how
much weight you are lifting as much as whether or not you are
lifting the right amount of weight for you. Lifting too much
weight as a lot of dangers associated with it. At the end of a
set, you usually start cheating if you are lifting too much
weight. It also carries with it the extra risk of injury, which
can slow your progress significantly, not mention hurt a lot.

5. Eating Too Little Protein

Most trainers who try to cut out as much fat from their diet as
possible also cut out an essential nutrient for building muscle:
protein. Really, most personal trainers shouldn’t be scared of
fat. Dietary fat is necessary for a healthy and well-rounded
diet. You just have to make sure you know where those fats are
coming from.

6. Using a lot of “Gear” while weightlifting

I know, I know. You spent money on those wrist straps and that
weightlifting belt so you had better use them, right? Well, not
if you really want to get in shape. For a lot of exercises a
belt will be nothing but a crutch. It will help support your
midsection, which means that you don’t work those areas. What
kind of gear you use should be selected under the guidance of a
fitness professional.

About the Author: Chris McCombs is an Orange County fitness
trainer. He can be reached through his website at
http://www.socalworkout.com

Source: http://www.isnare.com

Permanent Link:
http://www.isnare.com/?aid=219128&ca=Wellness%2C+Fitness+and+Diet


The Whey Protein Miracle

The Whey Protein Miracle
By Daniel Lee

So here I am writing to you about what I just ate for
breakfast. It was extremely fast and easy. It was loaded with
health benefits. Curious?

I grabbed a Dannon Light & Fit Yogurt out of my fridge and
tossed in 6-7 whole blueberries and two spoons of whey protein
powder. This particular yogurt has no High Fructose Corn Syrup
while most brands are loaded with it. The blueberries are a
super-food and are loaded with antioxidants.

The whey protein is what I really want to tell you about. I buy
mine in bulk from a local vitamin store and it is very
inexpensive considering all the health benefits of eating whey.

In 2003 a study appeared in the Journal of Natural BioChemistry
examining the health benefits of whey protein. The results of
that study are truly amazing.

Whey protein has long been used by body builders to increase
muscle mass. It is considered to be the very, very best type of
protein you can consume to pack on muscle mass. I bet most of
these body builders didn’t realize that whey also has a host of
other benefits in the human body.

The first thing to know about whey is that its’ amino acid
content is nearly identical to that of skeletal muscle in the
human body. Whey is the most rapidly absorbed type of protein
and moves out of your stomach almost immediately. When this rush
of amino acids hits the bloodstream, your body goes into a
frenzy of muscle building activity. This process continues for
about two hours. Therefore, according to the study a constant
intake of whey protein all through out the day will cause your
body to build muscle non-stop! Most people desire more muscle
than fat…this is one way to help that process.

The second thing to know about whey is that it is a natural
by-product of making cheese. Thus, it is very high in calcium.
Now, besides building and keeping healthy bones calcium has
another major benefit. The study found that in diets lacking
calcium, the body creates calcitrophic hormones which tell your
body to increase fat storage. These hormones are making you fat!

By consuming a high calcium diet you can prevent your body from
releasing these calcitrophic hormones and therefore greatly
decrease the amount of fat that gets stored. Consuming increased
amounts of whey protein will cause you to lose weight.

As if this weren’t enough to convince you, whey protein also
contains high concentrations of immunoglobulin (IgA) which is
essential for your body to fight off infections. More research
is being done currently but the strong indication is that
increased IgA can help your body prevent infections. So far,
whey protein has been shown to have strong anti-microbial
effects in animal tissue cultures.

And finally, whey protein contains high concentrations of
lactoferrin which is a powerful antioxidant. Antioxidants
protect body tissues from damage by free radicals and are the
key component in anti-aging and disease prevention. Lactoferrin
also does a very good job of preventing bacterial infections.

As you can plainly see, whey protein is a powerful supplement
to enhance your overall health. More muscle, less fat, stronger
immunity and a good dose of antioxidants are the health benefits
you will experience with this supplement that can be mixed in
with almost any type of food.

About the Author: There is so much more to learn about
protecting your health and living to the fullest...Go to
 http://www.blog.longerlifebetterhealth.com to get the latest
research and facts about your health.
http://www.blog.longerlifebetterhealth.com

Source: http://www.isnare.com

Permanent Link:
http://www.isnare.com/?aid=227967&ca=Wellness%2C+Fitness+and+Diet


Can You Build More Muscle by Consuming Quickly?

Can You Build More Muscle by Consuming Quickly?
By Jonathan Perez

Especially if you're a natural bodybuilder, exercise
enthusiast, or just an average joe / jane looking to build
muscle, gain quality weight, or burn body fat, you're always
looking for any tips, tricks, or techniques that could help you
towards reaching your physique-enhancing goals. Sadly, many
studies that weight trainers place their full faith in can be
completely misleading or misinterpreted.

In a recent issue of Flex magazine, they comment on two
particular studies that in my opinion fit this description.
Regarding the first study that's found in the International
Journal of Obesity and Related Metabolic Disorders the study
claims "the rate at which you eat your meals may influence the
amount of body fat you hold. Researchers from the National
Institute of Health and Nutrition in Tokyo assessed the eating
rate and the amount of food eaten by almost 1700 female subjects
along with their body mass index....They reported that the
faster the subjects tended to eat their meals, the higher their
body mass index, and therefore, their body fatness".

The second study cited in the same magazine that was included
in Prevention magazine pretty much comes to the same conclusion,
that the faster you eat the more body fat you gain, in addition
to having higher blood glucose (sugar) and insulin levels.

Here's my problem with studies like these: anyone that would be
skimming this could potentially be fooled into thinking that if
they want keep body fat levels low while eating a higher calorie
diet needed to build muscle and gain quality weight that you
should eat s-l-o-w-l-y, and alls well. However, this study fails
to look at the overall picture.

If I were a betting man I would say that it wasn't necessarily
the eating quickly of food that made these subjects gain more
body fat that normal. What you have to consider is the faster
you eat food the more likely you are eat more of it. Period. So
of course, if you are eating more food / bigger portions that
means you are going to be eating more overall calories. And if
you're eating way more calories than what you are supposed to,
guess what's going to happen? You're going to put on body fat.
That is going to happen whether you eat fast or slow. I don't
know about you, but I know a ton of people that are slow as
molasses when it comes to eating, and they have guts that
protrude several feet in front and to the sides, if you get my
drift.

Sad to say, but concentrating or focusing on the wrong aspect
of eating to build muscle mass naturally is a major reason why
you see so many weight trainers who day in and day out,
faithfully, work out at home or gym, pounding away at the
weights, yet never see any real results.

Bottom line, like I say in many of my articles, it will always
come down to overall calories when it building muscle mass or
gaining weight is concerned.

About the Author: There are two studies that claim that the
speed at which you eat a meal can determine how much fat or
muscle you can gain. But, they aren't considering all of the
factors. Read this article to go deeper:
http://www.fromskinnytomuscular.com/wordpress/carbohydrates-are-important-for-muscle-growth/

Source: http://www.isnare.com

Permanent Link:
http://www.isnare.com/?aid=291780&ca=Wellness%2C+Fitness+and+Diet