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December 2013

10 Tips to Sustain a Healthy Diet

10 Tips to Sustain a Healthy Diet

10 Tips to Sustain a Healthy Diet
By Tim Arndt

It's no secret that proper nutrition is a key to good health. But sustaining a proper diet can be tough. We can be constrained by time which makes the convenience of fast food very tempting and we are constantly inundated with fad diets promising immediate and outlandish results.

Here are 10 helpful tips to help you sustain a healthy diet. Follow these tips to keep yourself on track.

    1. Avoid fad diets! The commercials sure look cool and the claimed results are very motivating. However, every fad diet has a multitude of failures too...which they conveniently fail to mention. There are NO quick fixes. You must think about what's sustainable.


    1. Control portions: As standard portion sizes have increased, so have our waistlines. Compare plate sizes from today and 20 years ago and you'll see that they've gotten much bigger, going from 10" to 12" in the 1990's. In the 1950's McDonalds only offered one size of French fry which is now considered a small and is about 1/3 the size of the large (Young & Nestle, 2002). Also, I can't think of too many people who enjoy counting calories. It can be very tedious and can drive you crazy. Portion control is a better solution and one that you can easily stick to.


    1. Be mindful: Erin Kuh, RD suggests to "eat when you're truly hungry and stop before you are completely full". Eating past the point of fullness will severely decrease your energy levels. Not only that, it can actually become an addictive habit. Obviously, this will detrimental to controlling your portion sizes.


    1. Check the scale: Be careful with this one and don't become obsessed with it. Checking your weight just once a week can be helpful though. You can use the scale as a barometer of how you are doing with your nutrition and exercise. If it starts going up, you know you need to be a little more careful with your diet and exercise regimen.


    1. Eat breakfast: I have trained many clients that do not eat breakfast because they say they are too busy or they wake up not feeling hungry. However, eating breakfast is essential to your health. A recent study found that breakfast eaters actually weigh less and suffer from fewer chronic diseases (Timlin & Pereira, 2007).


    1. Keep a food log: This can be a very big and important eye opener for most people. It's been my experience that people actually eat more than they think or eat more unhealthy foods than they are aware of. We often eat mindlessly and it doesn't register that we are eating a lot of calorie dense foods such as chips. Even though this process can be tedious, it's worth it. The good news is you don't have to do this forever (unless you want to). Simply log 3-4 days and you should have enough information to determine what you need to change about your dietary habits.


    1. Limit TV watching: speaking of mindless eating, in front of the TV is where most of this happens. Snacking while watching TV is a habit and is much the same as smokers who feel the need to light up when they drive. The National Weight Control Registry, a database that tracks over 5,000 people who have lost at least 30 lbs and maintained that for a minimum of one year has found that those that have been successful at losing and maintaining their weight watch less than 10 hours a week.


    1. Start now: Avoid the "last chance" binge! Often people get inspired to make a positive change in their life by eating healthier and exercising in the middle of the week but feel like they need to wait until Monday to get started. While they wait, they over-indulge in the foods they plan to deprive themselves of in order to get it out of their system. This is very counterproductive as it actually increases our cravings for such things. Don't wait for Monday! Get started while you are inspired and your motivation is at its peak.


    1. Be optimistic: Starting a new health and fitness regimen is tough and can sometimes start to weigh on you. It's important to stay positive and optimistic for long term success. A study by Tinkler et al. (2007) found that folks who are optimistic are more successful at changing behaviors and losing weight.


  1. Be aware of enablers: A big part of being successful at maintaining a successful diet plan is staying away from folks who will sabotage your efforts. I call these enablers. I spoke with a lady recently that had lost 150 lbs and she told me she had to tell her friends and family to stop asking her to eat out and eating fattening food in front of her. Furthermore, she had to tell them to stop encouraging her to "not be obsessed and just try some of the food". She likened it to taking a recovering alcoholic to a bar. Probably not a good idea. Even research backs this up. A high quality study of 12,000 people followed over 30 years found that obesity spreads through social ties (Christakis & Fowler, 2007). In an episode of A&E's hit show called "Heavy" a young woman had to move out of her house and get a new job in order keep away from the temptations her family and job presented. Big worked.

Follow these 10 tips to ensure you start right and sustain a healthy diet. It's going to be hard work but anything worth doing is worth working for.


Christakis, N. A. & Fowler, J. H. (2007). The spread of obesity in a large social network over 32 years. New England Journal of Medicine, 357, 370-379.

Timlin, M. T. & Pereira, M. A. (2007). Breakfast frequency and quality in the etiology of adult obesity and chronic diseases. Nutrition Reviews, 65(6), 268-281.

Tinkler et al. (2007). Predicters of dietary change and maintenance in the women's health initiative dietary modification trial. Journal of the American Dietetic Association, 107, 1155-1165.

Young, L. R. & Nestle, M. (2002). The contribution of expanding portion sizes to the US obesity epidemic. American Journal of Public Health, 92(2), 246-249.

Tim Arndt is owner of Matrix Fitness Consulting & Education and is built on over 10 years of fitness industry experience. The goal: to empower you with the facts and expose the myths that are so prevalent in the fitness industry. Consider Matrix Fitness Consulting & Education your personal industry watchdog! Tim specializes in strength training and fat loss. His weekly blog is available at where he discusses exercise topics ranging from current fitness trends/myths to exercise programs to motivation tips/techniques.

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Statin Users Expected To Increase Under New Medical Guidelines

Lipitor -- a Medication Precribed to Treat High Cholesterol with a Molecular Model of Cholesterol
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The American College of Cardiology (ACC) recently posted guidelines that will expand the number of Americans who will be able to take statin medications. The ACC's new guidelines, which were published in the medical journal Circulation, are a very bold move designed as a preventative measure against heart attacks and strokes. According to the new guidelines more than 70 million Americans may now be prescribed medications that were originally intended to lower cholesterol.

The ACC is focusing its attention on the use of statins as a primary form of treatment for the following at risk groups

  • adults between the ages of 40 to 75 years with type 2 diabetes
  • a family history of heart disease
  • people with LDL cholesterol ≥ 190mg/dL
  • people between the ages of 40 - 75 years of age who have a 7.5% risk for cardiovascular disease  within the next 10 years

It's very interesting that the panel would make these recommendations considering that statins have been associated with a multitude of side effects including blindness,increased fatigue and even increased diabetes risk. 

Obviously the ACC feels that the benefits of statin treatment for at risk patients outweighs the potential harm that primary treatment involving statin medications could bring about.

The use of statin drugs to reduce the risk of cardiovascular disease isn't the only thing advised by the panel of medical experts. Physicians also said that "Healthy diets or lifestyle modifications were recommended as background therapy for the [randomized control trials] of cholesterol-lowering drug therapy." 

Thus they recommend that people participate in physical exercise (e.g. 40 minutes of exercise 3 to 4 times per week) and eat nutritious foods (e.g. legumes, fish, poultry, whole grains, dairy) because these have been shown to be effective in preventing as well as lowering rates of CVD.

Still, the decision to place a greater emphasis on the use of statin drugs as a preventative method against stroke and heart attack is something that must be carefully considered on an individual level i.e. between patient and physician.


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Article References


Eckel RH, Jakicic JM, Ard JD, Miller NH, Hubbard VS, Nonas CA, de Jesus JM, Sacks FM, Lee IM, Smith SC Jr, Lichtenstein AH, Svetkey LP, Loria CM, Wadden TW, Millen BE, & Yanovski SZ (2013). 2013 AHA/ACC Guideline on Lifestyle Management to Reduce Cardiovascular Risk: A Report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines. Journal of the American College of Cardiology PMID: 24239922 

Stone NJ, Robinson J, Lichtenstein AH, Merz CN, Blum CB, Eckel RH, Goldberg AC, Gordon D, Levy D, Lloyd-Jones DM, McBride P, Schwartz JS, Shero ST, Smith SC Jr, Watson K, & Wilson PW (2013). 2013 ACC/AHA Guideline on the Treatment of Blood Cholesterol to Reduce Atherosclerotic Cardiovascular Risk in Adults: A Report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines. Circulation PMID: 24222016

Statins Could Increase Your Diabetes Risk

Statins Increase Fatigue, Study

Statins Could Raise Your Risk Of Blindness, Research Suggests 


"Statin Users Expected To Increase Under New Medical Guidelines" copyright © 2013 Living Fit, Healthy and Happy(SM). All Rights Reserved.


Thoughts for Improving Muscular Endurance in Women

Thoughts for Improving Muscular Endurance in Women

Thoughts for Improving Muscular Endurance in Women
By Kim Fischer

People often times get confused about what muscle endurance is and how to train to improve it. This is especially important in training women since many are afraid of "bulking up".

First of all, muscle endurance is the ability of a muscle or muscle group to repeatedly contract without fatiguing. If you were riding a bicycle for a 40 miles, the thigh and leg muscles would be demonstrating their muscular endurance as they would be contracting with each pedal stroke for this distance.

Muscle endurance is not the same as cardiovascular or aerobic endurance which illustrates the ability of your body to deliver oxygen to the body tissues. One would have a different workout emphasis to improve the heart and lungs and blood delivery of oxygen to the tissues than for muscular endurance as the emphasis. At the same time, training for one dimension of health like muscle endurance in the bicycling example, doesn't preclude you from improving cardiovascular endurance. Chances are you would improve both even if that is not your goal.

Secondly, I am writing about muscle endurance because, as a female, I often hear women say they want to participate in a weight training program but not if they are going to "bulk" up. Commonly the trainer leading them in such a routine will suggest the use of lighter weights with many repetitions so they can improve muscular endurance in lieu of getting bigger muscles.

As a certified personal trainer, a university professor, and a woman with many years of experience in health and fitness from a variety of perspectives, this desire to "tone up" rather than "bulk up" always serves as a source of discussion for me.

First of all, women don't have the testosterone levels to significantly increase the size of their muscles. Pick up an exercise physiology text and you can read the research that documents such. Secondly, women, especially pre- and post-menopausal women, need to lift a decent amount of weight to stimulate bone health which is decreasing as we age. Bone loss is especially substantial in the years following menopause. Another reason to engage in a weight routine with some "healthy" amount of weight, is to prevent sarcopenia, a loss of muscle mass which is usual with the aging process.

Bone loss or poor density can translate into fractures. Loss of muscle mass demonstrates a loss in strength. Both indicate a decreased ability to accomplish daily life tasks and ultimately, independent living can be the cost.

What would I suggest as an appropriate program for muscle endurance? Choose a weight for each exercise that is about 65% of the maximum weight you can lift in that exercise. For instance, if you can leg press 100 pounds, then you should have about a 65 pound load to train for muscle endurance. Press this 65 pound load for more than 12 times or repetitions. Rest 30 seconds, Repeat. Perform 2 or 3 sets of this exercise. Advance to the next muscle or muscle group and use the same "routine".

My pet peeve? Too many times, people are not engaging the principles that allow them to build muscle endurance. Too frequently, one set is performed and then a person "chats" with someone nearby and 5 minutes has passed before attempting the second set. For endurance, the rest periods must be short. Also, in many cases, the weight is too light for the benefits of helping the muscle "endure".

If your goal is to build the endurance of a muscle, then you must lift the appropriate weight (about 65% of max for that exercise) and have short rest periods (less than 30 seconds). With such a program, a person will build some level of strength because you can't improve endurance without some improvement in strength. But, the overriding improvement will be in the endurance of the muscle. Women won't likely increase the size of their muscle with this programming but they will achieve greater benefits by a heavier weight and shorter rest periods that are closely monitored and recorded than from previous "random" attempts at lifting without enough weight and rest periods of too great a length.

Finally, what if a woman gains a little muscle mass? If improving bone health and muscle endurance and strength is achieved so that quality of life is improved, isn't this a small cost?!

Kim Fischer, Ph.D., ACSM cPT and owner of Empowered By Learning LLC, created the ACSM Certified Personal Trainer Exam Preparation workshop and accompanying Study Guide and Action Plan for Passing the ACSM Personal Trainer Certification Exam to support people in reaching their goal of becoming a certified personal trainer by the "gold standard" organization in the industry. Kim guarantees that workshop participants will pass the exam or their next workshop is free. Learn more about how to simplify and organize the process and the content for the ACSM Certified Personal Trainer Exam by getting a free excerpt of Kim's step-by-step Action Plan when you subscribe at

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Andropause - The Male Menopause

Andropause - The Male Menopause

Andropause - The Male Menopause
By Steven Jepson, M.D.

When we think of hormone replacement therapy, we usually think about menopausal women. But men go through their own "menopause" too. Its called andropause. The symptoms of andropause are usually a little more subtle in men compared to the extreme hot flashes and mood changes that women can experience during menopause, so it often goes undiagnosed. But andropause is a very common problem with undesirable symptoms and significant long-term consequences. Fortunately its an easy problem to identify and treat.

Menopause occurs when a women stops producing the major female hormone - estrogen. Andropause occurs when a man stops producing the major male hormone - testosterone. Testosterone production can start to significantly decrease as early as age 40 in men. Common symptoms include fatigue, irritability, low mood, foggy thinking, insomnia, decreased muscle mass, abdominal weight gain, decreased libido, and decreased sexual function. These symptoms are often blamed on stress or on "getting older". But in fact, these symptoms are often due to the decreasing hormone levels of andropause. And importantly, these dropping testosterone levels can also significantly increase a mans risk for heart disease, osteoporosis, depression, and diabetes.

Andropause is easily identified by testing hormone levels. I prefer saliva hormone testing in both women and men due to its superior accuracy. Blood testing for testosterone in men will often miss the diagnosis in all but severe hormone deficiency.

Once identified, andropause is easy to correct with prescription testosterone. In years past, andropausal men would get a testosterone shot every few weeks. Now the most popular form of replacement is with a daily cream or gel which is applied onto and absorbed into the skin. Testosterone creams can be compounded at local compounding pharmacies, and are much less expensive than the commercially available testosterone gels.

By correcting abnormally low testosterone levels, affected men can expect more energy, better mood, clearer thinking, better sleep, improved exercise tolerance, and increased libido; as well as decreased risk for some of the more common chronic illnesses of middle age.

Steven Jepson, M.D. operates one of Utah's most popular medical spas and is a recognized expert in Aesthetic and Anti-Aging Medicine, including Bioidentical Hormone Management. He is author of the book "7 Ways to Look Younger Without Undergoing the Knife". Visit his clinic's website at

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When to Exercise – Morning or Evening?

When to Exercise – Morning or Evening?

Submitted by: Kya Grace

The question of what time is best for exercising has been asked by many people and has never been answered definitively. The truth is that neither exercising in the morning or in the evening has a greater or lesser number of advantages and the following points seek to elucidate the merits and demerits of both.

Exercising in the morning
Some consider exercising in the early hours of morning to be most effective as working out before you consume breakfast will result in loss of carbohydrates and hence loss of fat. However, this is purely a myth as exercising on an empty stomach can be extremely detrimental. You will need energy derived from food to perform your exercises and when you decide to work out without having eaten breakfast, your body will draw this required energy from the protein storage of your body. This causes the body to break down the muscles in your body in order to provide energy. Muscle tissue helps in the burning off of fat and thus the breaking down of your muscle tissue can be detrimental to burning calories and losing weight.

Exercising in the evening
Many others believe that exercising right before going to bed can help in better sleep. However, the converse is true as working out before you go to bed can actually prevent you from falling asleep. This is because that during exercise, the body gets charged up and thus it has a difficult time in calming down at bedtime. Thus, exercising right before you go to bed can make it hard for you to fall asleep. Also keep in mind that if you are exercising in the morning, you should let your body ‘wake up’. Hence you should perform a thorough warm up and stretch your muscles before starting your workout.

Exercise when you desire
The best thing for you to do is to exercise when you are most comfortable. If you happen to be a morning person, work out in the morning but make sure that you are not exercising on a completely empty stomach. Likewise, if you are an evening person, perform your workouts in the evening, but take care that you exercise a definite amount of time before you go to bed.

The most important thing to remember is consistency. The way to get best results is to ensure that you follow a regular exercising schedule on a daily basis. At what time of the day you choose to exercise is not much of a factor. The only exception to this is if you want improvement of muscle mass. For this, you should workout either in the early evening or in the late afternoon as this is when your muscles are at their warmest. For any other health goals, the time of the day is not a factor.

Hence, if you are performing your exercises on a regular and daily basis, you do not need to worry about the time at which you are working out. Both exercising in the morning and evening have their own pros and cons and you should exercise at a time which is most suitable to your personal needs.

About the Author: If you would like to hire personal trainer for a free personal training consultation, visit Personal Trainers Sydney.

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Sitting Down On The Job

Sitting Down On The Job

Submitted by: Janice Novak

We have become a nation of professional sitters. If you are an office worker, computer operator, or a student, you probably spend a good deal of your time sitting. You can walk into any office or school, all around America, and find people sitting with their lower back rounding out, their head craning forward and their upper back slumped forward. Poor sitting posture is the cause of many aches and pains, especially if you sit for long periods of time.

You may think your back gets a rest when you sit, but the truth is, sitting puts forty percent more pressure on the discs in your lower back than standing does – and that's if you sit with good posture. If you are slumping, the pressure is even greater and back muscles have to work harder to try to compensate for this extra pressure. By the end of the day, your back and neck can give you much trouble and discomfort.

By stopping the slouch, supporting the back properly, and avoiding the forward-head position, you will be able to work more comfortably and productively.

Replacing or modifying your office furniture is a good start. Fortunately, more manufacturers are producing furniture and accessories with good posture in mind. Ergonomically designed furniture can help reduce the user's fatigue and discomfort, and help increase productivity. Keep in mind that a piece of furniture is ergonomically correct for you only if it fits your particular body.

In any case, furniture alone can't help your posture. You also have to become more aware of how you sit, and you need to take little breaks during the day.

By far, the weakest part of people's back, in this day and age, is right across the middle back. Slumping forward over a desk, computer or book weakens this area of the back. A vicious cycle is set up. The weakened muscles allow you to slump further and further. The more you slump, the weaker the muscles get. Also, sitting in a poor posture weakens the abdominal muscles. Those two areas need to be addressed first. You need to strengthen the muscles across your mid back and in your abdomen.

Desk Exercises

Neck Glide: Brings the head back over your shoulders; greatly relieves neck strain.

1. While standing or sitting, gently lift your rib cage. Now, simply pull your head back over the middle of your shoulders. Think of trying to touch an imaginary wall with the back of your neck. Don't tip your head back, as this arches the neck.

2. Hold for ten seconds. Do this any time you notice you've been leaning your forward while working.

Shoulder Blade Squeeze: Strengthens the muscles between the shoulder blades and in the middle back; try this one the next time you have a tension headache!

1. Lift your rib cage. Think of pulling up with your midsection.

2. Squeeze your shoulder blades toward one another and then press them down slightly toward your waistline. Hold for a slow count of ten.

3. Repeat often.

Elbow Press: Strengthens the muscles of the middle and upper back as well as the shoulders.

1. Sit in a chair without touching the backrest.

2. Clasp your hands behind your head. Lift your shoulders toward your ears and then press them down away from your ears.

3. Gently press your elbows back ten times. They won't move very far, but you'll feel this in the muscles between your should blades. Concentrate on feeling your shoulder blades squeeze towards each other.

4. Relax by letting your torso lean forward and rest on your thighs.

About the Author: Janice Novak has a Master's Degree in Health & Physical Education and is an internationally acclaimed author, speaker and wellness consultant. Her program improves health, decreases sick days and improves productivity, alertness, energy and motivation. Visit Improve Your Posture.

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Upright Vs Recumbent Bikes - Which is Best For You?

Upright Vs Recumbent Bikes - Which is Best For You?

Submitted by: Vienna Miller

If you're looking to buy an exercise bike, you're probably wondering whether you should buy an upright or a recumbent bike.

There are pros and cons to each one - and once you know these, you can decide which is best for you.

So here's a brief overview of the benefit of each type of exercise bike:

Upright Bike Benefits:

#1 More Similar to Outdoor Biking

If you're an avid outdoor cyclist, you may prefer the fit and feel of an upright bike. These bikes most closely mimic an outdoor bike in the design.

Plus, there's a newer kind of upright bike now - the indoor sports bike or indoor cycle. That's even more similar to an outdoor bike. Some of them have gear shifters, incline and decline, power output displays and more.

These kinds of indoor bikes can keep you in top cycling shape during the winter months when you can't get outdoors.

#2 More Compact

Upright bikes tend to be more compact than recumbent bikes. So if you have a smaller workout area or live in a condo or apartment, you may prefer an upright bike.

You can even get upright bikes that fold up now - although these don't tend to be very stable or sturdy. But if space is at a premium, you may want to consider it.

#3 Higher Calorie Burn

Some experts have said that you burn more calorie on an upright. This is because (in theory) you're also using more stabilizer muscles as well as leg muscles (vs sitting in a chair with back support).

I would debate this one - because really, you're going to burn the most calorie on the bike you feel most comfortable on (and therefore use for longer!).

Benefits of Recumbent Bikes

#1 More Comfortable

With the bucket-like seats on these bikes, they are much more comfortable than upright models. So, as stated above, you will probably stay on them longer and use the bike more.

This also makes them great for people with lower back issues since you can find some bikes with lumbar support to add even more comfort to your workout.

As you go up in price, seats tend to get even more comfortable. You'll find seats that adjust forward and back and even seats with tilt adjustment.

#2 Lower To The Ground

These bikes tend to be lower to the ground. So the risk of falling and injuring yourself is much less.

Older users or people recovering from injuries will also feel safer on these bikes as well, for this reason.

#3 More Toys

While this isn't always the case, recumbent exercise bikes do tend to have more "toys" like bright backlit consoles, weight loss workouts, iPod or even iPad jacks (where you can watch you iPad at eye level while you cycle).

So if you tend to get bored easily, these might be the right kind of bikes for you.

So those are some of the main differences between upright vs recumbent bikes. One last thing: new bike models tend to come out every 1 - 2 years. And the new models almost always have more than older models.

So if you want the most for your money, try to find a newer model on sale! Or for the latest bike reviews, visit the website below.

About the Author: Vienna Miller writes for Exercise Bike Review, a daily blog that gives you the latest exercise bike reviews including pros and cons of popular models. For more information visit

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California Firm Recalls Dried Sausage Due To Contamination Concerns



The USDA's Food Safety and Inspection Service has announced that Lee Bros. Foodservice Inc. which is a San Jose, Calfornia establishment is recalling 740 pounds of dried sausage due to concerns that the product may have been contaminated with Staphylococcus aureus enterotoxin. The FSIS has designated this a Class I Recall High Health Risk.

According to the FSIS the products subject to recall are the following:

  • 16 oz packages of Lee’s Sandwiches brand Pork Sausages produced on 2/11/13 with an identifying code “042P” printed on the back of the package
  • 16 oz packages of Lee’s Sandwiches brand Pork and Chicken Sausages produced on 2/12/13 with an identifying code of “043PC” printed on the back of the package

The dried sausage products were sold via phone order and at the wholesale retail level in Arizona, California, Nevada, Oklahoma, and Texas. Each package bears the establishment number “Est. 11041” inside the USDA Mark of Inspection.

The USDA says that the problem was discovered during food safety assessment. An FSIS inspector was reviewing processing records and  found that water level within the product could have been sufficeintly high enough to allow for production of Staphylococcus aureus enterotoxin.

Thus far the FSIS hasn't received any reports about illnesses associated with eating the contaminated dried sausage products. The agency advises that anyone concerned about illness should get in touch with a health care professional.


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USDA FSIS News Release

 "California Firm Recalls Dried Sausage Due To Contamination Concerns" copyright © 2013 Living Fit, Healthy and Happy(SM). All Rights Reserved.




What Has Your Beer Belly Got To Do With Beer Drinking?

What Has Your Beer Belly Got To Do With Beer Drinking?

What Has Your Beer Belly Got To Do With Beer Drinking?
By Chris Chew

Why is a bulging tummy called a beer belly? Has it got anything to do with drinking beers? It is quite obvious that people who drink beer regularly have a tendency to store fat in their bellies, especially so if the drinker is older. So is it really true that beer consumption can give you that beer belly?

As a matter of fact, it is not necessarily the beer that makes your tummy to grow bigger. It is the intake of too many calories that is the main cause. Therefore any kind of calories, whether from beer or what not can increase your tummy size.

However alcohol can and do a negative impact with your tummy fat because when you drink, your body stops metabolizing fat and burns the alcohol instead to get rid of the it faster because alcohol is poisonous to your body.

Beer also gets the blame for bulging belly fat because a typical glass of beer contains around 150 calories or so. Therefore can you imagine if you drink several mugs of beer every night, how many extra calories you will be taking in the months and years down the road and what can these calories do to your weight?

What's more, alcohol can also increase your appetite. So if you are drinking regularly, you will probably be eating much more than you usually will and that will make your tummy even bigger!

Men tend to store fat in their tummy area more so than women because the female gender have more subcutaneous fat and so their fat tends to be stored in their arms, thighs, and butts rather than in their bellies. This is the reason why you see more men with ugly bulging bellies.

Beer bellies affect older people more because as we get older, our calorie requirement decline as we become less active making gaining weight so much easier. Some studies has even suggested that smokers may also be depositing more fat in their bellies than non smokers.

Besides aesthetically unsightly, having a beer belly can also be a health hazard. This is because beer belly fat is known as visceral fat and they can cause potentially fatal diseases such as diabetes, high blood pressure and heart diseases.

Doctors say that waist circumference exceeding 40 inches for men and 35 inches for women carry a much higher risk of heart diseases and metabolic problems. However, this is just a guideline and we ought to have our waist circumferences much lower than that.

So the big question is how do you get rid of your beer belly? The answer is very obvious. Decrease your alcohol consumption if you are a regular drinker or even be a teetotaller. By doing this, not only are you diminishing your calorie intake, you are also saving yourself because alcohol is a poison. Amongst many other bad health effects, alcohol can and do damage your liver as well as your brain.

You can further reduce your calorie consumption by drinking plain water instead of consuming sugar laden beverages like tea, coffee and soft drinks. In addition, increase your daily activities or start a regular exercise routine to burn even more belly fat.

Yes, drinking beer can give you an ugly and dangerous beer belly! Cheers!

Chris Chew is a health and fitness consultant. If you really want to lose that beer belly, then read Effective weight loss diet and How to lose weight quickly

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Undulation Ropes and Your New Day

Undulation Ropes and Your New Day

Undulation Ropes and Your New Day
By Callie Durbrow

A sun-filled morning, a new opportunity, a fresh start, YES! You awaken, and lie in bed for a moment; seeing with your minds eye, YOUR not too distant future. You see yourself and you like what you see! A confident, strong, healthy individual, ready to take on the world. Then, get up out of bed and get ready because this is Your New Day. It can be just as you envision. Your fat loss begins RIGHT NOW.

One of the tools in your 'Fat Loss' toolbox should be - Undulation Ropes. This fat loss tool (also used in training Navy Seals) is a super-intensive workout that works many auxiliary muscles including: the forearm, traps and deltoids, and it also helps you with balance. In addition to the obvious cardiovascular benefits, undulating rope work increases strength and endurance of the shoulders, back, abdominal, arms, hips, legs, and hand grip. This simple and extremely effective workout, makes it an ideal tool for boxers, mixed martial artists, swimmers, surfers, basketball, baseball, tennis players, or anyone wanting to do serious fat loss exercise.

Your Cambridge personal trainer is able to determine the correct weight and size rope for your workout, and guide you through this intense fat burning exercise. Incorporated into your routine it will increase your overall strength, and soon you will be ready to approach the physical challenges of life with renewed vigor and confidence. Hike the White Mountains and leap over small streams. Climb a tall oak and and view the valley below. The world is yours to see, to enjoy, to LIVE in. Be at your best, to get the most out of it!

Callie Durbrow is a strength coach and personal trainer in Boston, Massachusetts. She currently trains clients to lose body fat, gain strength, and challenge their bodies with each session. Her training style is a combination of conventional strength work, modified strongman training, and overall conditioning. Visit her at to find out more about personal training and small group training.

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