Core Strength Training for Adventure Enthusiasts

From CentreDaily.com:

Have Six Pack, Will Adventure

LAST WEEK, WE introduced the importance of a strong core for the success of the adventure enthusiast. This week, we will give you the tools to achieve that rock-solid core (six pack). The adventure athlete utilizes a strong core for all activities -- mountain biking, trekking, swimming, rock climbing and our spotlight activity, paddling.

Our core consists of muscle groups in the abdominal and lower-back areas. There are three layers of muscles in the abdominal region that run in different directions. The external and internal obliques run diagonally while the rectus abdominis runs vertically. Knowing the direction of the individual muscle fibers in the abdominal area will help with the success of executing your abdominal workout. When you follow the muscle fiber track (i.e., the direction of specific muscle groups), the fibers will fire more effectively.

As with the abdominal region, the muscles of the lower back also run in different directions and need to be trained along their muscle fiber track as well. A strong abdominal region relies on a strong back.

Now let's get to the workout. There are numerous tools and machines that can add variety to your core workout. We will focus on exercises that can be performed on specific abdominal and lower back machines, the stability ball and the floor. Most gyms will have a variety of machines that target the lower back and abdominal areas, and proper use of them is critical to the safety of your workout.

A personal trainer would be able to instruct you on the use of all the machines listed above, but keep in mind machine work will help you on you journey to getting stronger, but as far as functional strength is concerned, we find that the stability ball is a fantastic tool for isolating the abdominals and lower back.

A stability ball can be purchased anywhere, and most come with instructional videos. The exercises you can do with the stability ball are endless. They range from basic crunches to stabilizing yourself for leg lifts, which target the abdominals, and if you reverse position on the ball, hyperextensions are a great exercise for the back.

Read more...

Less Stress, More Weight Loss

From eDiets.com:

10 Tips For Less Stressful Weight Loss

If someone told you that you can lose weight without having to make any changes to your diet or lifestyle, I bet you’d say, "Oh sure… and Florida won’t get any more hurricanes for the next decade." We’re still drying out here in sunny Deerfield Beach, and the price for living in paradise is dealing with some major rain and wind events, occasionally.

Most people know if it sounds too good to be true, it is. And so, how can you lose weight without making too many changes to your usual diet?

By making some minor modifications! By making small changes, you can reap big rewards, in terms of your health and fitness.

Small Changes Produce Great Benefits

Take my 10-Week Challenge and incorporate one of these tips into your daily lifestyle weekly. By the end of the 10 weeks, I can guarantee you’ll be amazed at the improvement in your weight and how you feel.

1. Bigger Is NOT Better: Even health foods can add up to excess calories. Learn how much food is right for you, and make healthy choices when eating out. Your eDiets meal plan shows you the portion sizes that are right for you. For example: a three-ounce portion of meat, chicken or fish looks like a deck of cards; a cup of cottage cheese or yogurt looks like a tennis ball; an ounce of cheese looks like a pair of dice, a tablespoon of fat looks like the tip of your thumb.

2. Eat when you’re hungry: Some people eat because the clock tells them it’s meal time, even though they’re not hungry. Instead of eating by the clock, pay attention to your body. Eating smaller meals more frequently helps your metabolism function more efficiently.

3. Stop eating when you’re full: Are you a member of the "clean plate club?" That’s a recipe for weight gain. Eating shouldn’t be a contest to see how quickly you can finish on your plate. Try eating more slowly, chewing your food… really tasting it. Serve yourself smaller portions, and see if you’re not satisfied with less.

4. Think "whole" instead of "white": White flour and refined breads and cereals are not as satisfying or healthy as whole grain. Fiber fills you up and helps lower your risk for heart disease and diabetes. By simply choosing whole grain over white flour, you’ll improve your nutrition and your health.

5. Lower your intake: High-sugar foods are ubiquitous -- cereals are coated with it, soda is full of sugar, and juices are fructose in water… highly caloric without the beneficial fiber of whole fruit. Read the labels of cereals and soft drinks, and remember that one teaspoon of sugar equals 4 grams, and contains 16 calories… and no nutrition. A can of soda contains about 160 calories and 10 teaspoons of sugar. Stop drinking soda and juices and lose about 10 pounds in one month! Substitute healthy whole grain cereals (without added sugar) for sugar-coated cereals.

6. Modify your favorite recipes: Frying adds fat to food, which adds calories. Some favorite fried foods can be baked instead. Chicken and french fries are two favorite fried foods that are better in the oven than the stove. Try baked "fried chicken" -- dip chicken breasts into low-fat buttermilk, then into seasoned crushed cornflakes, and bake at 350 degrees for 30 minutes, or until done.

Slice baking potatoes into strips or rounds, lay on a baking pan sprayed with cooking oil, season with salt, paprika and pepper, if desired, and bake at 400 degrees for 15-20 minutes, turning once and seasoning again.

7. Get more "bang for your buck" by choosing high-fiber foods: Foods that are concentrated in nutrition are also higher in calories. When you’re trying to lose weight, choose foods that provide fewer calories for more volume. The majority of fruits and vegetables are largely water, but are also powerhouses of good nutrition, containing many of the vitamins and minerals that help strengthen your immunity. A bonus… they’re low in calories! Limit foods that are concentrated in nutrition, like nuts, seeds, cheese and fats.

8. Take a daily walk: The American Diabetes Association says the best predictor of permanent weight loss is activity. Your body is like an engine: it needs good fuel to run well, but if you leave it in the garage, it will rust. Even if you’re exercising five days weekly, take a walk on the two days that you’re not. I guarantee it… a daily walk is the best and easiest way to achieve your weight goals. Make your walk "aerobic," that is, make it brisk for best results.

9. Out of sight, out of mind: Seriously, folks! Get rid of the junk food in your house… it’s too tempting, especially if you’re trying to lose weight. If you’re used to snacking on chips and dips, you need to prepare to succeed with some new and tasty snacks. Sugar-free fudgesicles, ice milk and frozen fruit bars are good choices instead of full-fat ice cream; if you’re wedded to chips and dips, instead try baby carrots and cut-up veggies with salsa. Make a tasty but healthy dip by mixing a cup of half nonfat yogurt/half low-fat sour cream and onion soup mix.

10. Make a commitment to your healthy lifestyle. Take it one day at a time. You can do it… I know you can! Baby steps add up to a lifetime of health. Eat healthy, stay active, and enjoy the benefits of increased immunity, lower risk for disease, less pressure on your joints and tendons, better sleep, and even better sex!

Learn more at eDiets...

Great fat loss article!

Here's a great article on natural fat loss from fitness expert Paul Chek:

How to Get Off Your Fat and Get the Fat Off!

The Swan Diet

The popular NutriSystem Nourish weight loss plan, based around ready-made, good carb-based meals, will be the diet used in the new season of the reality makeover show "The Swan"...

From the NutriSystem Company:

NutriSystem is pleased to announce it has been chosen as the official weight loss program of "The Swan," to help the newest flock of contestants attain their weight loss goals. The hit reality show's second season premiered on Monday, October 25 at 8:00 PM on FOX . The groundbreaking show, with average ratings of 9.5 million viewers per week is produced by Swan Productions, Inc., and offers women the opportunity to undergo complete life transformations to achieve their dreams.

Contestants participating in the second season of "The Swan" will have the opportunity to lose weight with the easy-to-follow NutriSystem Weight Loss Plan, which uses an integrated approach to dieting based on lower Glycemic Index "good carbs," optimal amounts of fat, protein and fiber, and proper portions. They also will receive personalized counseling and support on and off the air from NutriSystem nutritionist Delphine Carroll.

"We are pleased to be able to be a part of this exciting production," says Carroll. "We believe 'The Swan' contestants will find it easy to lose weight with NutriSystem, while they enjoy a wide variety of delicious foods."

"We needed to provide our Swans with a nutritionally balanced diet that would work. We knew that the better the food tasted, the more likely it was that the girls would be successful," says Nely Galán, creator and co-executive producer of "The Swan." "We know that NutriSystem is the right partner to help our Swans lose weight."

NutriSystem offers many delicious food choices, including more than 100 nutritionally balanced, prepared foods combined with tips on how to live a healthier life. The plan also provides unparalleled service and support with a dedicated web site and an online 24/7 support team that is ready with answers to any diet questions, as well as advice and encouragement.

To address the wide variety of body types and personal goals the Swan contestants present, NutriSystem nutritionists created individualized programs for each contestant, based on their nutritional needs and personal food preferences. During the show's production, nutritionists will adjust contestants' diets as their needs change as a result of weight loss surgery and physical training.

In addition to participating in the NutriSystem plan, "The Swan" contestants will be given access to a variety of resources to bring about their remarkable transformations: plastic surgeons, a cosmetic and reconstructive dentist, a trainer, plus therapy and life coaching. The series is especially dramatic because the contestants are not permitted to see themselves in a mirror during the three-month transformation process.

"The Swan" is produced by Swan Productions, Inc., FremantleMedia North America, Inc. and GALAN Entertainment, in association with A. Smith & Company Productions. Arthur Smith and Nely Galán serve as executive producers. Kent Weed is co-executive producer. The series was created by Nely Galán.

Founded in 1972, NutriSystem (AMEX: NSI) is a leading provider of weight management products and services. The company offers a weight loss program based on portion-controlled, lower Glycemic Index prepared meals. The program has no membership fees and provides free online and telephone counseling.

Learn more about the Nutrisystem Nourish program...


-------------
Related sites:

GoodCarbs.org

Some Supplements May Prevent Weight Gain

Yet another reason to take a great multi-nutrient supplement...

From Nutraingredients.com:

Certain vitamins and minerals may help prevent age-related weight gain.

A study at the Fred Hutchinson Cancer Research Center in Seattle found that overweight or obese people who took one of several specific nutrients commonly found as supplements gained less weight over a 10-year period than those who took different supplements or none at all. Among the supplements that made the biggest difference were B6, B12, and chromium. The researchers collected information on supplement use, diet, physical activity and medical history from approximately 15,000 people over a 10-year period. Supplement levels appeared to have an effect on participants. For example, the researchers found that among obese women, those who took more than 35 mg of vitamin B6 daily gained less weight than their peers. This group on average added only six pounds during the study period, compared to 7.5 pounds among obese women who took a lower dose of B6, and 16.1 pounds among obese women who took no supplemental B6. Results of the study were reported at a meeting of the American Association of Naturopathic Physicians in Seattle in early September 2004.

Americans getting a little taller... and A LOT fatter!

From CNN Health:

Adults are roughly an inch taller than they were in the early 1960s, on average, but nearly 25 pounds heavier, the government reported Wednesday.

The nation's expanding waistline has been well documented, though Wednesday's report is the first to quantify it based on how many pounds the average person is carrying.

In 1960-62, the average man weighed 166.3 pounds. By 1999-2002, the average had reached 191 pounds.

Similarly, the average woman's weight rose from 140.2 pounds to 164.3 pounds.

Read more...

Avocados: Your healthy-fat friends

From Zone Diet Advantage:

After the crop of summer fruits dwindles, look for avocados in stores. While the harvest season for avocados is year-round, avocado festivals start this month, when precious little truly fresh produce is available. One of the most nutritious of fruits—so much so that it's often mislabeled a vegetable—avocados have 65 percent more potassium than bananas and are loaded with magnesium, folate, fiber, riboflavin and vitamins C, E, and B6. Ounce for ounce, they also contain more disease-fighting phytonutrients than any other popular fruit.

Because avocados also contain the good kind of fat (monosaturated), Dr. Sears places them high on his list of "favorable" fats—but note that he recommends eating them in small amounts, with a tablespoon equal to one fat block. Here are tips for buying, storing, and preparing avocados:

• Avocados are usually picked and sold hard and unripe. Give the fruit a few days to ripen at room temperature. To speed the process, place in a brown paper bag with an apple or banana, both of which off-gas ethylene, a ripening agent.
• You can't judge ripeness by color: The Hass avocado will turn dark green or black as it ripens, while smooth-skinned varieties retain their lighter-green hue. Avoid blemished fruit.
• Ripe, uncut fruit can be refrigerated for two or three days.

To slice avocados, use the California Avocado Commission's official method:

1. Cut the ripe avocado lengthwise around the seed. Rotate the halves to separate.
2. Remove the seed by sliding the tip of a spoon gently underneath and lifting out. The other common seed-extraction method—striking the seed with a knife—is dangerous and is not recommended.
3. Peel the fruit by placing the cut side down and removing the skin with a knife or your fingers, starting at the small end. Or simply scoop out the avocado meat with a spoon. Be sure to sprinkle all cut surfaces with lemon or lime juice to prevent discoloration.
   

Learn more at the Zone Diet Advantage...

Top 5 Nutrition Bars

From MSN Diet & Fitness:

They were once the sole dominion of endurance athletes. Now nutrition bars (commonly called “energy,” “sports,” and “power” bars) are so decidedly mainstream they’ve been transformed into an $860-million industry.

Yes, we Americans are consuming energy bars every day like we do candy on Halloween. That’s not necessarily an awful thing. But if you’re standing in a supermarket aisle staring at rows and rows of attractively packaged bars, how do you possibly choose between a chocolate peanut butter Lean Body, a hemp seed laden plums and currants Alpsnack, and a cookies and cream by Atkins?

Partly it depends on whether you’re seeking a snack, a meal replacement, or a boost to your workout. But plain old good health should come first, insists nutritionist and author Shari Lieberman, Ph.D., and you must study the product labels so you know what you’re eating.

Some golden rules most nutritionists agree on:

• Steer away from bars that contain hydrogenated or partially hydrogenated oils. “They’re deadly, they have no place in a nutrition bar,” says Lieberman.
• Choose real flavors over artificial
• Go low fat (four to seven grams), and check the calorie count (230 calories or less is ideal)
• Look for whole grains and sugar alcohols (good carbohydrates) and forgo bars that contain sugar (bad carbohydrates). “If there’s too much sugar it’s a candy bar… You might as well eat a dessert,” Lieberman exclaims.
• Make sure there’s some protein in the mix (a 4:1 carb-protein ratio is excellent)
• Fiber is important
• Pick a bar with 10 to 30 percent of suggested daily values of vitamins and minerals.
  

With that settled, here are five of the best energy bars you can get your hands on.

1. PowerBar – the original, some say the best. “PowerBars were first used by cyclists and marathon runners as an easy way to eat the carbohydrates they needed to complete an event,” explains Douglas Kalman, nutrition expert with the private drug and supplements research firm, Miami Research Associates. Fast forward a couple of decades and PowerBars are for every man and woman and come in 12 flavors. Thumbs down for adding some high fructose corn syrup.

2. Clif and Luna Bars – Made with wholesome organic oats and soybeans, nothing quite beats the taste, nutrition, and popularity of an apricot, carrot cake, or black cherry almond Clif Bar (to name but a few). Luna Bars are the low-cal version made by the same company for women. Fortified with nutrients such as folic acid and calcium, the LemonZest and Chocolate Pecan Pie Luna Bars score highest on taste tests.

Read more...

The 'Perfect Carb' List

No matter what your fitness goals are - or what type of diet you're currently following - there are a few carb foods that you really can't go wrong with. These super-healthy foods pack a nutritional 'wollop,' providing you with a ton of vitamins, minerals, phytonutrients, 'good' calories....and all the energy you need to get through your day (and your workouts). But the best part is that all of these foods are delicious and, for the most part, you can eat as much as you want without worrying about increased body fat!

The 'Perfect Carb' List:

1. Greens: Most green vegetables, including broccoli, spinach, kale, asparagus, lettuce, cucumbers, celery, brussels sprouts, green beans, etc. These should make up a large part of at least two of your daily meals.

2. Berries: Pretty much all edible berries are incredibly healthy. They're the perfect high water-content, low glycemic index, high-phytonutrient fruit. Just be sure to always go organic when possible.

3. Oatmeal: The pure, sugar-free, whole rolled oat kind - not the type that comes in little individual-serving packets. A great breakfast food, oatmeal provides a ton of heart-healthy soluble fiber and slow-burning carbs. Many fitness pro's eat a big bowl for breakfast (along with a lean protein).

4. Sweet Potatoes: Much lower glycemic count than white potatoes - with a lot more nutrients.

5. 100% Whole-Grain Foods: Breads and baked goods made from pure whole grains are about a thousand times better for you than enriched 'white' flour-based foods. Also, foods made from sprouted grains are great choices, especially if you're following a low-carb eating plan. They have a higher protein content with fewer carbs.

A few things to keep in mind:

- Always choose 'organic' versions of the above foods when possible.

- Very-low-carb diets, like Atkins, often don't allow foods like oatmeal, sweet potatoes, and whole-grain breads in the initial 'phase' of the diet

- Real, unprocessed foods are always your best options. Many of the new 'health' foods and beverages you see in stores these days list the above foods (or 'extracts' of them) in their ingredients - right next to an array of sugars, artificial sweeteners, and/or artificial colorings! Avoid these when possible.

Learn more about good carbs at GoodCarbs.org

Exercise Might Protect Against Parkinson's Disease

From Yahoo! News:

In research with rats, University of Pittsburgh scientists found that exercising limbs helps protect brain cells that are normally damaged or destroyed by Parkinson's disease.

Based on that finding, the researchers have started a small pilot study to examine if exercise has an impact on the progression of Parkinson's in people who have the disease.

In people with Parkinson's, brain cells that contain dopamine progressively die until only a small percentage of such cells remain. Dopamine is a neurotransmitter that's essential in muscle control. The loss of dopamine results in typical symptoms of Parkinson's: stooped posture, limb rigidity, slow movements and uncontrollable tremors.

In this study, rats were forced to exercise for seven days before they were give a toxin designed to induce Parkinson's disease. Another group of rats that did no exercise also received the toxin.

In the rats that were exercised, there was significantly less death of dopamine-containing brain cells than in the rats that hadn't been exercised.

Read more...

Wanna burn fat? Eat your protein!

From Physicallyelite.com:

One of the most effective tips for losing weight is to increase the amount of protein you eat. One recently published study finds that when compared to a high carbohydrate diet of equal calories, a diet with a greater percentage of calories from protein causes twice the amount of weight and body fat to be lost.

The reason eating more protein is effective for weight loss is that it keeps you full longer between meals and helps to stabilize insulin and blood sugar levels that can be elevated when following a high carbohydrate-low fat diet. Your muscle mass is also spared from being used as energy. This doesn't mean that you have to go on a diet of steak and eggs and eschew carbohydrates at all costs. Dieters in the aforementioned study who followed a higher protein diet obtained approximately 30% of their total calories from protein. Carbohydrates and fat percentages for this group were 40% and 30% of daily calories respectively.

Determining your daily protein requirements and following the methods used in the previously referenced study is easy. All you need to do is multiple your daily calories (bodyweight * 12) by .3. Divide this amount by 4 to determine how many grams of protein to eat daily. Calories from carbohydrates and fat are equally easy to determine. Simply multiply your daily calories (bodyweight * 12) by .4 for carbohydrates and .3 for fat. You can convert these numbers to gram amounts by dividing carbohydrate calories by 4 and fat by 9. See the example below for more details.

Example: Woman Weighing 135 lbs.

* Daily calories required: 135 * 12 = 1620 calories
* Protein requirement: 1620 * .3 = 486 calories (122 grams)
* Carbohydrates: 1620 *.4 = 648 calories (162 grams)
* Fat: 1620 * .3 = 486 calories (54 grams)

Make sure the proteins you eat come from lean, relatively low-fat sources such as chicken, fish, and lean cuts of red meat including filet mignon, flank steak, and top round. A high quality whey-casein protein powder is a convenient way to get the additional protein you need too.

Learn more at Physicallyelite.com...

Learning to Love Spinach

Spinach is one of the healthiest foods you can eat. Yet many people avoid it because they think it tastes bad. Unfortunately, as kids many of us were 'forced' to eat the nasty-tasting canned spinach so many American mothers serve. This conditioned many people to never touch the stuff again. However, fresh spinach is actually quite delicious and can be prepared in a variety of ways!

Here's a short article about this super-healthy 'good carb' food...

From The Zone Diet Advantage:

Spinach always tops the charts of the planet's healthiest foods. It's high in fiber, the B vitamins, vitamins C and E, calcium, iron, and magnesium, and the antioxidants, including alpha lipoic acid. That said, the spinach leaf's assertive taste can be off-putting. Here are tips for learning to love—and prepare—one of the Zone's top foods, plus a delicious autumn salad.

• Fresh spinach sold by the bunch is almost always sandy—even downright gritty—and requires multiple rinses to clean. Do yourself a favor and opt for pre-bagged "triple washed" spinach.
• With its delicate, rounded leaves, baby spinach is much easier to prepare than its stalky, oversized counterpart. When creating a salad, spend the extra on baby spinach. If you're throwing the stuff into a food processor (for a soup, say) or chopping it up for a sauté or stir-fry, regular spinach is fine, although you may need to cut off some of the stalks.
• Baby spinach spoils much faster than regular spinach. So open the bag within a day or so of its purchase and try to use up its contents in one meal.
• All spinach holds a lot of moisture and tends to spoil if kept too cold. Keep in a vegetable bin away from the coldest part of the refrigerator. This is especially true of baby spinach.
• Throw chopped spinach leaves into the pan when you're sautéing garlic for a marinara sauce, for example, or preparing a stir-fry. The greens add a pleasant bite and a boost of nutrients—without screaming "spinach" at your family.
• Note: 1 1/4 cups cooked spinach is equal to one carb block.
  

Canadian-Style Spinach Salad

Ingredients:
3 ounces Canadian bacon, diced
5 cups spinach
2 cups canned mushrooms, sliced
1/2 cup scallions, sliced (white and green parts)
1 Granny Smith apple, cored and chopped
1 teaspoon olive oil, divided
2 teaspoons balsamic vinegar
1/2 teaspoon Dijon mustard

Instructions:
In a nonstick sauté pan, heat 1/3 teaspoon oil. Lightly brown the Canadian bacon in the oil. Blend oil, balsamic vinegar, mustard, and salt and pepper. Combine spinach, mushrooms, scallions, apple, and bacon in serving bowl. Add dressing, toss to coat, and serve.

Learn more at The Zone Diet Advantage web site...

Study: Even small amounts of exercise helps if you're overweight and sedentary

A new study shows that, even if you're overweight and sedentary, small amounts of regular exercise can help to significantly improve your overall health. This is important because many people have the 'all-or-nothing' mentality when it comes to exercise and working out...

From the American Physiological Society:

Short-Term Exercise Significantly Increases Insulin Action, While Cardiovascular Disease Risk Factors Trend Downward

Carefully controlling the amount of food and drink that formerly sedentary, overweight people ingest during and after short-term exercise has a significant impact on insulin action. The same study showed a measurable affect on the subjects' cardiovascular disease (CVD) risk factors, according to researchers in the Exercise Science Department at the University of Massachusetts, Amherst.

After only six days of enough treadmill exercise to burn 500 kilocalories (k/cal) each day, the eight subjects in the negative energy balance (NEG) group, who received no energy replacement, showed a significant (p=0.037) 40% increase in insulin action (measured by glucose rate of disappearance/steady state insulin). However insulin action was unchanged in the zero energy balance group (ZERO), who were required to finish a sports drink during exercise and additional food afterward to "replace" the 500 k/cal.

The same subjects showed positive trends in both traditional and novel CVD risk factors, though not at a significant level. On the other hand, the subjects in the ZERO group showed either virtually no change or bad changes in CVD risk factors.

Both studies were performed on the same groups by Steven E. Black (a doctoral student) and Elizabeth Mitchell (an undergraduate honors student), both working in the laboratory of Barry Braun in the Department of Exercise Science, University of Massachusetts, Amherst. Black will present, "Improved insulin action following short-term exercise training: effects of exercise or energy balance?" while Mitchell will present "The effects of short-term exercise, in negative or zero energy balance, on CVD risk factors."

Insulin results show key role for exercise in pre- and type 2-diabetes

One aspect of the research was to establish the role of energy balance in mediating improved insulin action after the short-term training. Insulin action was measured before the six days of exercise started and then again on the seventh day, after the fixed energy balance was over, by infusing glucose and very small quantities of a glucose stable isotope.

According to Black, "short-term exercise training in negative energy balance significantly reduced insulin resistance," however, replacing energy lost while exercising "resulted in no change in insulin action."

Black said the findings "suggest that subtle changes in energy balance that precede measurable fat loss play a key role in mediating the beneficial effects of exercise on whole-body insulin action." Braun added: "The new finding is that the beneficial effect of exercise (in the short-term) appears to be mediated by a subtle mismatch between energy intake and expenditure. So, the 'exercise' effect can be opposed by adding back the energy expended during exercise. The implication is that the 'exercise' signal may be synonymous with an 'energy deficit' signal."

The broad, important implications in the field of diabetes, Braun noted, is "both in the use of exercise to prevent or delay the transition from insulin resistance (prediabetes) to overt type-2 diabetes, and in the optimal use of exercise to manage blood sugar in people who already have diabetes."

Positive CVD trend in concurrent study

Both the NEG and ZERO groups of eight each were matched for age (30-60) and other physical characteristics and involved previously sedentary, overweight subjects who trained for six consecutive days on the treadmill walking at 60-65% of maximum vital oxygen capacity designed to expend about 500 k/cals per day.

While the CVD changes weren't statistically significant, Mitchell noted, "in the negative energy balance group (NEG), all of the markers were trending in a favorable direction, whereas almost no changes, or even slightly negative changes, occurred in the zero energy balance (ZERO) group."

After six days, the major markers showed the following major results: mean weight loss was 0.7 kg in NEG and .03 kg in ZERO; triglycerides declined 16% in NEG, 5.3% in ZERO; total cholesterol declined modestly for NEG and was steady in ZERO; HDL (high-density lipoprotein) was unchanged in NEG, but actually fell in the ZERO group; there was an 18.5% decrease in CRP (C-reactive protein) and no change in the ZERO group in this measure of liver function and endothelium inflammation, which some research has shown to correlate with certain heart problems.

Mitchell noted that the study involved considerable time commitment over a short period and that there was good oversight and controls, especially the last three days when all subjects were provided with all their food needs. During exercise the ZERO group had to finish a sports drink and then afterward were given their choice of a fruit, yogurt "smoothie" or energy bar to bring their caloric intake up to the amount of energy expended, designed to be 500 k/cal.

###

The research study was supported by the Glass Family Trust.

The American Physiological Society was founded in 1887 to foster basic and applied bioscience. The Bethesda, Maryland-based society has more than 10,000 members and publishes 14 peer-reviewed journals containing almost 4,000 articles annually.

APS provides a wide range of research, educational and career support and programming to further the contributions of physiology to understanding the mechanisms of diseased and healthy states. In May, APS received the Presidential Award for Excellence in Science, Mathematics and Engineering Mentoring (PAESMEM).

Muffins and bagels: Hidden calorie bombs?

From MSNBC Health:

Think muffins and bagels are healthy? Think again...

In some cases, you may be better off eating a doughnut

Even doughnut lovers will admit that the doughnut is a poor nutrition choice. But how much better off are people with muffins or bagels?

In regards to calories — the most important factor for weight control — doughnuts vary. Yeast or raised donuts usually contain from 170 to 270 calories each. But the denser cake doughnuts can run from 290 to 360 calories, while cream-filled options tend to be 300 to 390 calories each.

Contrary to what you might expect, muffins are rarely lower in calories. The 3-inch muffins grandmother made had only 120 to 160 calories. But today’s giant bakery muffins contain from 340 to 630 calories each, without any butter or other spread.

Read more...

Interval Training for Fat Loss

Interval training is one of the greatest fat-burning methods around. It burns tons of calories - both during the exercise session and for several hours afterwards! It can also help you to increase your body's natural growth hormone production.

Here's a good article about interval training that goes over the basics and shows you some simple ways to incorporate this unique form of exercise into your workouts.

From the Abs Diet:

With interval training you'll intersperse short bouts of running that are above your lactate threshold (more on this below) with longer periods of running that fall below it. Intervals train your body to tolerate high amounts of acid.

Intensity: Start by running at your volume-training intensity for 5 minutes (a pace that allows you to recite the Pledge of Allegiance easily). Then increase your speed until you can't recite a single word of the Pledge. Maintain this pace for 30 seconds, then slow down to your starting pace for the next 3 minutes, before beginning another 30-second high-intensity stint. Start with five intervals and try to do more each workout, while shortening the duration of the recovery periods.

THE SCIENCE OF SPEED

Lactate is your body's buffering agent for the acid that builds up in your legs and causes them to burn during a run. The faster you run, the faster your acid levels rise. At a certain point, there's too much acid to neutralize, and you have to slow down. This is when you've crossed your lactate threshold.

THE FINISHING TOUCHES

Some guys cap off a run by collapsing. Others hit the shower. You? You're going to squeeze in the exercise equivalent of a "quickie" — that is, 5 minutes of work for an explosive payoff.

- Jump Higher: Tuck jumps can help even the most earthbound among us elevate our game. Never "tuck jumped"? Here's how: Jump as high as you can and bring your knees to your chest (the tuck), then release. When your feet touch the ground, immediately jump again and repeat. Do three sets of six jumps.

- Lift More: Get a grip — a strong one — and you'll be able to crank out more pullups and heavier deadlifts. Grab a dumbbell in each hand, let your arms hang naturally at your sides, and walk across the room. For your first set, use heavy dumbbells that allow you to walk for only 20 seconds. Switch to lighter dumbbells for the next two sets so you can walk for 40 and 60 seconds, respectively. Rest 1 minute after each set.

- Look Bigger: A runner with big biceps? It's possible, thanks to down-the-rack training. Choose a weight you can curl eight times at most, and do six to eight repetitions. Immediately grab the next-lightest pair of dumbbells and repeat. Then drop the weight down one more notch and do as many repetitions as you can.

Click here to learn more...

Healthy Fats: One of Life's Essentials

From the ADA:

Calling fat one of life's essentials may seem like a bold statement. Health professionals have recommended cutting back on fat for years, cautioning the public about the health risks associated with high-fat eating patterns. However, some types of fats have health benefits, while other fats when eaten in excess have adverse effects.

Fat facts:

• Eating excess amounts of certain fats, notably saturated fat, can increase risk of chronic disease.
• Unsaturated fats have important functions in the body that promote health and well-being.
• On average, most Americans consume too much fat, especially saturated fat.
  

Before cutting back on the fat in our diets, remember that fat serves many important roles, including:

• maintaining skin and hair
• storing and transporting fat soluble vitamins A, D, E, and K
• protecting cell walls
• keeping our bodies warm
• protecting organs
  

Gaining a bead on fat

That's a lot of work for a single nutrient. In fact, "fat" is actually an umbrella term for several substances, each with its own part to play.

We get many fats from the foods we eat. Our bodies also manufacture some fats. As with all nutrients, when we consume fat, our bodies break it down to individual components and then use those components to build something else. It's like having three kinds of beads strung together, pulling them apart, and then stringing them in a whole new pattern. These strands are known as fatty acids and they vary in the combination and number of "beads." We name fatty acids by their chemical structure and call them saturated, monounsaturated, or polyunsaturated.

Saturated fats are among the most common fats in our diet. They are found in animal foods like meat, poultry, and full-fat dairy products, and in tropical oils like palm and coconut. Diets high in saturated fats are associated with higher risks of heart disease, certain cancers, and stroke.

Unsaturated fats are found in foods from both plant and animal sources. Unsaturated fatty acids are further divided into monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). MUFA are found mostly in vegetable oils such as olive, canola, and peanut. PUFA are found in nuts and vegetable oils such as safflower, sunflower, and soybean, and in fatty fish.
The importance of PUFA

Our bodies cannot manufacture all the fatty acids we need. Alpha-linolenic acid (ALA) and linoleic acid (LA) are essential fatty acids (EFAs) because we must obtain them from food. Both ALA and LA are polyunsaturated but come from two different families of PUFA, omega-3 and omega-6.

ALA is part of the omega-3 family and LA is part of the omega-6 family. These two EFAs serve as the basic components, or precursors, to other crucial PUFAs. LA, for example, is used to make another omega-6 fatty acid, arachidonic acid (AA), which is important for infant growth. ALA, which is the predominant omega-3 PUFAs in the American diet, is the precursor to other omega-3 PUFA, including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

DHA is important for proper development of the brain and eyes. Although the body can manufacture DHA and EPA from ALA, some researchers consider them "conditionally essential" since they cannot be made if ALA is in short supply. The body's ability to convert ALA to EPA and DHA may also be limited. DHA and EPA are found in both fatty fish, such as salmon, mackerel, and herring, and the marine plants they feed on.

Some research suggests that omega-3 PUFA may help prevent heart disease through their ability to lower triglycerides and reduce blood clotting, as well as possibly preventing irregular heart beat and lowering blood pressure.

Not too high -- not too low

Remember to eat foods rich in the essential fatty acids linoleic and alpha-linoleic acids, such as the seeds and oils of plants and fatty fish like salmon, mackerel, and herring. Choose reduced-fat or fat-free dairy products, and lean meat and poultry.

Even though it's important to decrease saturated fat intake, it's also important to keep fat intake in perspective -- don't consume a very-high-fat or very-low-fat diet. A registered dietitian can help you apply these recommendations.


-------------
Related links:

Wikipedia: Fat in Nutrition
HSPH: What You Should Really Eat

Train Smarter Not Harder: The Rule of 60%

From Physicallyelite.com:

Have you been putting 100% effort into every workout for months on end without seeing any progress? The reason for your lack of progress is simple, your body is burned-out from all of this effort. Remember, your body grows and gets stronger when you are resting or not training as hard as normal. Getting your progress back on track is as easy as applying the rule of 60 percent to your training. Formerly the secret of elite strength coaches, this rule will allow you to recover from intense workouts without taking a complete break from your workouts and improve your performance in the gym once you resume normal training. Whether you want to lose fat or build muscle, this secret is guaranteed to put you back on track toward your goals.

The Rule of 60 is simple to apply. All you do is decrease the volume (sets and reps), and weight you are using by 60 percent for a week every 4-12 weeks, depending on your experience level. For example, if you are currently squatting 5 sets of 5 reps with 200 lbs, you will do 3 sets of 5 reps with 120 pounds the next week. Do the same with all of the exercises at each workout during this week. The following week start a new workout at your normal intensity level using different exercises, sets, and reps. Research shows that the reason the Rule of 60 works is that this week of decreased training helps your body recover from the stress caused by weeks of intense training (1). Your performance should actually increase the week after applying this rule (1).

Apply the Rule of 60 properly and you will find that backing off will enable you to reach your goals faster than the before when you put 100% into every workout for weeks and months on end. You'll be more motivated and look forward to each workout instead of dreading your trip to the gym.

Source: Hakkinen K, Kallinen M, Komi PV, Kauhanen H. Neuromuscular adaptations during short-term "normal" and reduced training periods in strength athletes. Electromyogr Clin Neurophysiology. 1991 Jan-Feb;31(1):35-42.

Learn more at PhysicallyElite.com...

First National Kettlebell Convention!

If you've every wanted to learn about or get better at kettlebell training, here's your chance...

Sent by DragonDoor.com:

Exciting news! The First National Kettlebell Convention is now on and is scheduled for March 19 and 20, 2005, in Las Vegas.

Finally, a chance to get together with hundreds of like-minded kettlebell enthusiasts from across the nation for two days of learning, training, networking and general good times. Register Early!

How to be super-fit at 90...

Recently, fitness guru Jack La Lanne (who just turned 90) was asked how he's managed to remain in such fantastic shape for the past 8 decades or so. Here's what he said...

1. Exercise vigorously --- at least twice a week with weights, plus water exercises.

''What helps you get out of a chair or go up and down stairs? It's muscles, right? These old people --- they quit doing things. They sit on their big fat butts, thinking about what they used to do, and pretty soon their muscles atrophy, they lose everything and they have problems getting out of bed or getting out of a chair.''

2. Exercise during commercials, if you have to.

''People say 'I don't have time.' What a lousy excuse! You can do all this stuff while you're in your chair during the commercials while you're watching television.''

3. Change your exercise routine every 30 days.

''You've got 640 muscles. They all need their share of work.''

4. Avoid indulging in bad habits.

''When you get your dog up, do you give him a cup of coffee, a doughnut and a cigarette? People think nothing of giving themselves that for breakfast, and they wonder why they don't feel good.''

5. Always have goals and challenges.

''Never be satisfied --- ever. You know, I've won all these physique contests, and I've broken all kinds of world records and been very successful financially, but I've never been satisfied. The minute you get satisfied, you get complacent. . . . I can't do the things I did when I was 25, but I'm doing a helluva good job for the age I am.''

6. If man makes it, don't eat it.

''If you go into McDonald's to get a hamburger, some of these hamburgers are 1,200-1,300 calories. That's all the calories you need for the day. And how many people eat that, plus milkshakes and all the rest of the junk they eat, and they wonder why they're fat?''

7. Eat vegetables and fruits.

''You've got to get at least five or six raw vegetables every day of your life. You've got to get at least four or five pieces of fresh fruit every day of your life. And you've got to eat whole grains.''

8. Don't eat in between meals.

''Ten seconds to the lips, a lifetime to the hips.''

9. Keep up on current events.

''Keep your mind active. I read everything from the Bible to the Enquirer.''

Please help make our food healthier!

Trans fats are incredibly bad for your health and the health of your family. Yet, these 'bad' fats are found in a huge percentage of our foods. You can help to change this...

From TransFreeAmerica.org:

TransFreeAmerica is the campaign to eliminate partially hydrogenated vegetable oil from America's food supply. Treating vegetable oil with hydrogen gas results in oil with dangerous, heart-disease-promoting trans fats. Though small amounts of trans fats also occur naturally in milk and beef, factory-created trans fat is artificial and totally unnecessary in the food supply.

Help transform our food supply and save thousands of lives a year!

How to cook fish the right way...

Fish is one of the healthiest protein foods you can eat. But it's really easy to ruin a good meal by cooking your fish the wrong way...

From DrWeil.com:

Do You Know How to Cook Fish?

The healthful qualities of fish can, unfortunately, be neutralized if you cook or prepare fish in unhealthful ways. Fish that is battered and fried, slathered with butter, or blanketed in creamy sauces becomes just another vehicle for putting saturated fat and excess calories into the body. Instead, try these healthier ways of preparing and eating fish: raw, as sashimi and sushi; marinated (ceviche); steamed, grilled or broiled; or smoked (as in salmon and trout). Fresh fish usually tastes better than frozen; ask friends for a reputable grocer who has fresh, quality fish.

How To Choose A Treadmill That's Right For You

From SmoothFitness.com:

Summer is ending and winter is just around the corner. What a great time this is to think about shopping for a treadmill, whether you're a dedicated walker or runner, or you're a novice! Imagine the convenience of being able to walk or run in the comfort of your own home during those brutally cold winter months! You could avoid missing your workouts, due to extreme weather conditions or over-crowded gyms. But, with so many treadmills on the market today, how do you know which one is right for you?

Keep In Mind...

Treadmills come in a variety of sizes and price ranges. Some provide a wide array of features, while others are quite plain and simple. Of course, you must consider how much you wish to spend on a treadmill and begin your search for one in that price category. Generally, the more you can spend on a treadmill, the better the quality you're going to get and the more feature choices you'll have from which to choose. But, keep your eyes open for discount treadmill bargains and markdowns! Sometimes, you can get an affordable deal...a real bargain...on a more expensive treadmill.

You'd also do well to pay attention to the warranties that back the treadmills you check out! A good warranty indicates that the company selling the treadmill believes in the quality of its product and is willing to back it up.

What To Look For

A good treadmill is one of the best choices in exercise equipment for burning calories and losing fat.

The treadmill you choose should be one that will withstand lots of hard pounding and regular use. It should be durable enough to easily support your body size and weight during your workouts. After all, you're not going to be buying a treadmill just so it can sit around and gather dust or act as a clothes rack for all your discarded clothing, are you? It should also provide an optimal cardio workout that is comfortable and pleasant.

You'll do well to find a treadmill that has at least a 2.5 HP continuous duty motor. Such a motor will contribute to a smoother workout because of its constant maximum power output.

Be sure to consider the size of the treadmill deck. The running surface should be of adequate size to accommodate the length and width of your walking or running stride. A minimum of 18" X 52" is a good guideline to go by. If you're a tall runner or plan to do sprints, you might want to consider purchasing a treadmill with a "stretch" model deck. Also, make sure the deck provides enough cushioning to give you a low-impact workout and to protect your ankles, feet, and knees from possible injury.

Optional Features

Most treadmill brands offer styles that come with a number of convenient features. There are those styles that have several user programs, for those of you who will be sharing your treadmill with others. Many styles come with computers that can be programmed to give you a variety of running or walking experiences such as speed intervals and hill simulation training.

If you wish to monitor your heart rate during your workout, there are treadmills that come with heart rate monitors and controls. The heart rate controls can be set to increase or decrease the intensity of your workouts according to your heart rate, so that you will be certain you're getting an optimum workout.

You can even buy a treadmill, now, that will start and stop, speed up or slow down, merely by waving a hand over one of the side rails or holding both hands above each side rail. EVO Fitness carries a several models with this feature, called "Motion Control."

You can also choose a treadmill that folds to save space...either manual fold or power fold. And, the list of optional features goes on and on.

Take your time when shopping for a treadmill. If you're looking to make an online purchase, be sure to read all the information you can find about any of the treadmills that catch your eye. Make sure the treadmill you choose is suitable for your needs and will last for the long run. And, enjoy those workouts all year long!

Cyndi Schoenhals
CPT and fitness writer

Learn more at SmoothFitness.com...

How to beat 'healthy food boredom

Anyone who follows a healthy diet knows that, after awhile, you just get 'bored' of eating only healthy foods all the time. For one thing, most people make the mistake of eating the same foods over and over again. But you can only eat so many egg-white and veggie omelets before you start craving a nice stack of buttermilk pancakes with bacon!

The solution is to mix it up - try different healthy foods in new combinations in order to keep your brain (and tastebuds) from getting bored. Also - this is very important - most people do best by having one 'cheat meal' per week. This is one meal when you can basically eat anything you want. If you're following a healthy diet and workout routine the rest of the week it shouldn't have any negative affect at all. It's a great way to give your brain a 'break' after a week of disciplined eating.

A recent article on MSN Women provided some good tips for avoiding healthy food boredom:

1. Change your oil.

Are you parked in a fat-free zone? Not all fats are bad. Olive oil, for instance, can help lower cholesterol, and walnut oil is rich in omega-3 fatty acids, which help keep your heart healthy. Just a splash goes a long way in the flavor department -- use a tablespoon of healthful oil when you stir-fry vegetables and chicken or mix up a zesty salad dressing.

2. Top it off.

Healthful cereal can get boring quickly if you don't dress it up. Try adding slivered almonds, dried cranberries, chopped dates or cantaloupe to your high-fiber cereal favorites for a whole new breakfast.

3. Spice it up.

Variety may be the spice of life, but spices are what add variety to a healthful diet. Top salads, chicken and fish with fresh herbs such as basil, rosemary, oregano or tarragon, or liven up a tame dish with a little zest of lemon or orange peel.

4. Crunch and munch.

With a little creativity, you can add some enjoyable crunchy texture to healthful favorites. Make good-for-you "fried" chicken, fish sticks or onion rings: Dredge the food in flour, dip it in egg whites, roll it in crumbled corn flakes and then bake at 350 degrees F until golden and cooked through, about 20 to 30 minutes. Or, instead of serving regular corn tortillas with a meal, cut them into strips and scatter them evenly on a baking sheet. Spray them with nonstick vegetable spray and bake at 375 degrees F until golden, about 5 to 10 minutes. Toss the crunchy bits into salad or soup.

5. Get nutty.

Nuts should not be shunned; they contain healthful fats, are good sources of vitamin E and magnesium and taste darn good. A number of recent studies have also shown that nuts can help lower cholesterol and blood pressure. Add a handful to cereals, salads or even vegetable dishes (think green beans with almonds).

Read the rest...

Is Fast Food Killing Our Sense of Taste?

From WebMD:

Your sense of taste is being barraged by the loads of salt, fat, and sugar found in double cheeseburgers, waffle fries, and milkshakes.

Did you ever notice that all fast food joints have the same "smell"? Hot oil mixed with eau de onion? Some people have even half-jokingly suggested there may be a secret addictive chemical pumped in.

"[The sense of taste] is in a bad way," Steven A. Witherly, PhD, president and CEO of Technical Products Inc., a food consulting firm in Valencia, Calif., tells WebMD. "Fast food has ridiculously high levels of salt, fat, and sugar -- and the brain likes salt, fat, and sugar."

Everyone has about 10,000 taste buds on his or her tongue (although these may thin as people grow older). "Fast food does not so much dull the taste buds as affect how the brain processes that taste as pleasurable or unpleasant," Witherly says. Hormones such as insulin and leptin also affect the brain's impression of a given food. "Snack food is affecting how we process food."

Read the rest...

4 Weeks to More Fiber

No matter what your fitness and health goals are, there are a few things that you must do in order to be successful. One thing is to drink enough pure water throughout the day. Another is to increase your fiber intake.

The vast majority of people don't get nearly enough dietary fiber on a daily basis - and you probably don't either! But many fitness and health experts agree: fiber is the key to weight loss, weight maintenance, cancer prevention, and overall long-term health. The good news is that it's not really that hard to get more fiber in your diet. Many delicious whole foods are packed with the stuff!

Here's a simple, useful 4-week guide to increasing your fiber intake from Shape Magazine:

4-week fiber-up guide

Here's a four-week guide on how to up your fiber intake without uncomfortable side effects. Each week you'll add a fiber-rich option to one more of your meals, gradually building to 24–27 grams of fiber every day.

Week 1:

Every morning, supplement your favorite breakfast cereal with 1/4 cup of General Mills Fiber One (adds 7 grams of fiber). Enjoy one piece of fresh fruit too (adds 2–3 grams of fiber). *Fiber tally: 9–10 grams daily

Week 2:

For lunch, make a sandwich using 100 percent whole-wheat bread (adds 4 grams of fiber). Plus, have 1 cup of raw vegetables (adds 2 grams of fiber). *Fiber tally: 15–16 grams daily

Week 3:

For dinner, sprinkle 1/4 cup garbanzo, pinto or black beans on a salad, soup or stew (adds 3 grams of fiber). As a side dish, eat 1/2 cup sautéed dark leafy greens (adds 2 grams of fiber). *Fiber tally: 20-21 grams daily

Week 4:

Every day, snack on a piece of fruit midmorning and then again in the afternoon (adds 4–6 grams of fiber). *Fiber tally: 24–27 grams daily

See how easy that was?

Get more great fitness info from Shape Magazine...


-------------
Related links:

Fiber and Health

The Maker's Diet: A fad diet sent from above?

The Maker's Diet is a relatively new health/weight loss diet that is gaining a lot of popularity in the US. Overall, it seems very similar to most of the other 'anti-fad' fad diets... in other words it advocates a lot of healthy, 'common-sense' diet rules (just like the South Beach Diet). These rules include:

• organic foods.... check!
• lean meats.... check!
• healthy fats.... check!
• good carbs.... check!
  

The Maker's Diet does have a few differences though. For one thing, there is an entire line of Maker's Diet supplements called Garden of Life. For another thing, the diet has a strong religious element - the author, Jordan Rubin, includes regular fasting and prayer in the weight loss plan.

Personally, I get real nervous when people try to use religion to sell anything at all, much less a weight loss plan and diet supplements. But, nevertheless, our job is to keep you up-to-date in the fitness world. So here's a pretty good overview of the popular Maker's Diet from MSN Diet & Fitness:

Eating Right by God

Every diet approach that hits the hungry U.S. consumer market makes a bold claim or two. The Maker’s Diet, written by Jordan S. Rubin, is no exception.

“Dr. Jordan Rubin is on a mission from God to change the health of this nation,” reads the first sentence of the book, a New York Times bestseller for the past 18 weeks.

Rubin, a lifelong Messianic Jew, isn’t kidding. He credits God for healing him after Crohn’s disease (an inflammatory bowel disorder) and related complications that struck him in 1996, at age 19, and nearly killed him. At 6’1” Rubin weighed only 100 pounds at the worst point of his disease. Now, he says, his lifework is to share the method that saved him.

“I don’t claim to do it all,” says Rubin, now 29 and living in West Palm Beach, Fla. “It’s not about [me] reaching the masses. It’s about reaching people who are going to reach other people.”

The Maker’s Diet promises to transform the life of the devotee in 40 days, a timeframe that mimics the physical and spiritual transformations of several biblical characters, Rubin explains. Like other popular diets (Atkins, The South Beach Diet), it consists of three phases. During the first 14 days, many foods (particularly carbohydrates) are limited or eliminated. The next two-week phase permits greater food variety. Phase three, the “maintenance phase,” takes you through days 20 to 40 and is designed for life.

Read more...

Flip Flop Fashions

Well, I've been putting off posting any overtly political statements or links, but this is just funny:

G.W. & Crew Flip Flop

Disclaimer: The Really Useful Fitness Blog does not favor one Presidential candidate over another... they're both in pretty good shape (although Senator Kerry needs to hit the weights a little more).

7 'Small Changes' that Boost Metabolism

You really don't need to make dramatic changes to lose weight and get fit. For people who aren't used to eating healthy foods and working out regularly, the secret is to make small changes over a period of time. These small changes, when combined, eventually become BIG, healthy habits which, in turn, lead to a leaner, fitter, better-looking YOU!

Here are 7 very helpful "small change" tips for boosting your metabolism and losing that body fat in a healthy way...

From eDiets.com:

Tip #1 -- Determine your daily caloric needs: To rev up your fat-burning engine, don't overload your system with too much food. Figure out how many calories you need to consume each day to lose weight and keep your metabolism humming. Caloric level is determined by taking into account your age, sex, height, weight, lean body mass and activity level. Here’s a quick formula to give you an idea of your magic number: Multiply your body weight by 11. For example, a 140-pound woman would need to consume 1,540 calories per day to lose weight. If you're very active, you can multiply your weight by 12.

Tip #2 -- Divvy up your meals: Kick-start your metabolism and curb your appetite by dividing your meals into five to six small, nutritious meals a day instead of three squares. Eat a 200-400 calorie mini-meal every three to four hours. Your body will expend more energy to digest the food and your metabolic rate will increase.

Tip #3 -- Just move! Physical activity accounts for 20 to 40 percent of calories burned each day. The American Academy of Family Physicians suggests that a good goal for many people is to work up to exercising four to six times a week for 30 to 60 minutes at a time. If you can't do that much, do what you can: walk the dog, park the car at the far end of the lot, take the stairs instead of the elevator, clean the house, just do something.

Tip# 4 -- Pump iron: Muscle is your best friend! Your resting metabolic rate (RMR) is the pace at which your body burns calories at rest. It accounts for 60 to 70 percent of your daily calorie expenditure and it’s closely linked to the amount of muscle you have. Muscle burns more calories than fat, and the more muscle you have, the more calories your body will burn, even while you sleep. Lean muscle needs calories just to exist, so start lifting those weights.

Tip#5 -- Sleep tight: Sleep loss may increase hunger and affect the body’s metabolism, which may make it more difficult to lose weight, according to studies published in the Journal of the American Medical Association and the Lancet. People who lose sleep may continue to feel hungry despite adequate food intake because sleep loss has been shown to affect the secretion of cortisol, a hormone that regulates appetite. Make sure you get in your eight hours or more of shut-eye every night.

Tip# 6 -- Eat lean protein and good carbs: Your body burns some of its own calories when it digests the food you eat. This is called the thermic effect of foods (TEF) and it’s what makes protein (which has the highest thermic effect of any food) and good carbs metabolism-friendly. Lean protein such as turkey and chicken also builds calorie-burning muscle. Good carbs such as whole grains, legumes, veggies, and fruit are also your body’s major fuel source. They provide the energy to get you up and moving so you can burn more calories.

Tip# 7 -- Drink H2O: Researchers in Germany have found that drinking water may increase the rate at which people burn calories. Study participants’ metabolic rates increased by 30 percent after consuming approximately 17 ounces of water. The energy-burning process of metabolism needs water to work effectively. Water also fills you up, curbs your appetite, flushes out your system, and rids the body of bloat. Drink at least 8 to 10 glasses per day and more if you're active.

Learn more at eDiets.com...

Best 'On the Ball' Core Strength Exercises

"What are the best core strength exercises you can do on the exercise ball?"

That's what several readers have asked recently via email. Well, I could try to list the best ones that I know and then try to describe the proper way to do them. But instead I'll take the 'easy route' and just point you to a very useful online core strength resource.

It describes in detail (with photos!) some of the best core strength exercises using the fitness/exercise ball. Here it is...

Exercise.About.com: Core Exercises for Strength

Note: You might also want to take a look at our recent review of the Core Secrets program...

By the way, if you're interested in strengthening your core muscles in order to improve your athletic performance I highly recommend the site SportsSpecific.com!

More-filling foods and weight loss

Ever wonder which foods make you feel fuller? Just take a look at the Satiety Index and you can see that, in general, healthy, non-processed whole-foods make you feel fuller than the processed junk that so many people eat. They are also the key to long-term weight loss!

Here's a quick overview of the index:

• Whole-grain breads are 50% more filling than white breads.
• Cakes, donuts, and cookies are among the least filling.
• Oranges and apples are some of the most-filling fruits, bananas are the least.
• Fish is more satisfying than leaf beef or chicken.
• Popcorn is twice as filling as candy bars.
  

By choosing healthy, filling foods you will not get so hungry so fast and it will be easier for you to lose body fat. Learn more here...

Best Butt Exercises

From eFitness.com:

The three most common questions I get are, "How do I get a flat stomach?" "How do I lose these hips?" and "How do I tighten my butt?" Every female client I've ever trained has asked me, “What do I have to do to get a great looking butt?” Not one of my male clients has ever asked me that question!

The gluteus muscles are one of the most beautiful sets of muscles in the body, yet people always seem to buy clothes with the goal of covering them. Let’s face it, we know that people are looking. So, whether you have a "flat butt," a "big butt" or "no butt," I have a routine that will kick butt!

One of the things I've always told my clients is that after working with me, they’ll be able to lie on the floor face down and I’ll be able to bounce a dime off their rear ends! Yes, I have that much confidence that I can help anyone get a better looking backside. However, like all good things, it does take work.

I'm providing one of my all-time favorite glute routines that works like a charm. Hopefully, you'll have trouble sitting down the next day. If you perform this routine correctly and with the proper consistency and intensity, you'll never wear that black extra large t-shirt that falls to your knees again!

Before I provide a brief overview of the gluteus, I need to make one thing perfectly clear as I did in my last glutes article. You will never have a great looking butt if your body fat is excessive. You don't have to be skinny or be at 3 percent body fat. In fact, you can probably be 15 pounds over your ideal weight and still have great glutes. However, at a certain point, excess body fat will negate any affects you're attempting to accomplish. That being said, your thought process to get great glutes should begin with your nutrition working for you and not against you.

Let’s get a better understanding of the eye catching gluteus muscles. The glutes are comprised of the gluteus maximus, gluteus medias and gluteus minimus. The gluteus maximus is a major stabilizer of the pelvis and runs from the iliac crest to the femur and iliotibial band.

The gluteus medias and minimus lie directly beneath the maximus. The primary function of the gluteus maximus is to extend the thigh at the hip and also to rotate the thigh away from the midline of the body. The gluteus medias and minimus serve to move the thigh away from the body and towards the midline of the body. There’s more to this muscle group, but this should be a good introduction for you. Plus, I know you’re eager for the workout. I always like to provide a brief overview of a muscle group, because it’s important to know how your body functions.

GLADIATOR GLUTE WORKOUT... PART 2

I will not be providing descriptions for each and every exercise. That’s what eFitness and our 3-D exercise animations are for! One of the interesting things about the gluteus muscles is thatthey are difficult, if not impossible, to completely isolate. Other muscle groups will come into play, but that’s actually a good thing because it will create more total balance and symmetry to your body.

After all, great glutes should be accompanied by great quadriceps and hamstrings. However, I have had great success with specific foot positioning to better attempt to isolate the glutes. In this new glute workout, I step things up a bit, so take your time getting used to it and go at your own pace to begin. In this workout, I manipulate time between sets as well as incorporate super sets!

It’s show time!

1a. SQUATS: The barbell squat is one of the best lower body exercises on the planet. It works just about the entire lower body. However, leg positioning can assist in better isolating the glutes. If you position your feet about 1-2 inches past shoulder width and squat to a parallel position, you’ll really feel those glutes being worked. However, you have to go to the parallel position for maximum effectiveness. Don’t let ego guide you on this exercise. Lower the weight if necessary and focus on perfect form. This routine will have you performing three sets of 20 reps to momentary muscular failure. However, after each set of squats, I want you to go directly to the next exercise without a break!

1b. STATIONARY LUNGES: Stand straight with your feet together. Hold a dumbbell in each hand with your arms down at your sides. Step forward with the right leg and lower the left leg until the knee almost touches the floor. Bring the left leg back in line with the right leg and repeat the process with the same leg for 15 reps. The step should be long enough so that your left leg is nearly straight.

Then, perform the same movement with the opposite leg. Do not let your knee touch the floor. Make sure your head is up and your back is straight. Your chest should be lifted and your front leg should form a 90-degree angle at the bottom of the movement. Also, your knee should not pass your foot. After completing both legs, rest three minutes and then perform 1a and 1b all over again. Remember, perform three total sets combined with squats.

ANGLED LEG PRESS: Place your feet two inches higher than you normally do on the leg press machine in order to place more overload on the gluteus and hamstrings. Your feet can be positioned at shoulder width or just a little wider. Make sure you lower the weight just a tad below 90 degrees, but no more. We can’t forget that we need to protect those knees! Complete three sets of 15 reps of the leg press and take no more than 75 seconds between sets. This is a high volume rep routine. Make sure your legs are high enough on the platform so you can really feel your glutes on the negative part of the movement.

STAIRMASTER: Now, I’m going to switch gears and have you perform 25 minutes on the Stairmaster. This will place a little different emphasis on the glutes and incorporate some additional calorie burning cardio. Many people don’t perform cardio after an intense leg/glute workout, because it’s just so intense. We’ll take it the extra mile and finish things off, so that we incorporate the best of both worlds.

By the way, when you're performing this movement, your body should be upright and you should not support your body with the handrails. It is acceptable to balance yourself with the handrails, but avoid using them for support (as this will take away from your workout). Do not lean forward!

Perform the above routine every six days for three weeks. If you don’t feel your glutes the next day after performing this routine, then something is seriously wrong! Also, if you’re a beginner or novice then reduce the sets to just one or two and focus on form. You’ll need to build to the volume and intensity safely, but once you do, people will be noticing. The end result will be admirers noticing and thinking, "great butt!"


------------------------
About Raphael Calzadilla:

A competitive bodybuilder and former 2001 Mr. Connecticut, Raphael is a veteran of the health and fitness industry who specializes in a holistic approach to body transformation, nutrition programs and personal training.

He earned his B.A. in Communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.

Learn more at eFitness.com...

Core Secrets Review

We've gotten quite a few requests for info on the Core Secrets workout program. Well, we aim to please so here you go...

Core Secrets Review

Core Secrets is a new home fitness and weight loss program designed by well-known trainer Gunnar Peterson. It focuses on strengthening and toning the 'core muscles' of the body - mainly the abdominal muscles and back muscles - while also helping you burn fat at the same time. Every workout involves exercises for the arms, butt, and legs as well.

In reality, Core Secrets is an at-home circuit-training-style workout that utilizes the increasingly popular 'fitness ball' as its primary tool. In fact, every single exercise utilizes the ball (included in the package) in one way or another. Many exercises involve sitting or laying on the ball - and trying to keep your balance - while performing a bodyweight exercise (e.g. crunches, pushups, bridges, etc.). This can be more than a little challenging for even the fittest people!

The best things about the Core Secrets program are that it:

• utilizes 'functional' strength and flexibility training
  
• develops real core strength and conditioning
  
• incorporate fairly short, efficient workouts (less than 30 minutes each)
• doesn't cost too much ($40-$80 - depending on the package you get - from the Core Secrets web site)

Overall, this is a good, effective workout system that will give you some nice full-body muscle toning and fat loss results if you follow it on a regular basis (they suggest doing a 25-minute Core Secrets workout 3 times per week). It's also a decent value for the money. But, as with all exercise programs, you do need to eat a healthy, clean diet to see results fast. Luckily, every Core Secrets package comes with a pretty good meal plan.

In case you're wondering, the only real 'secrets' revealed in the Core Secrets program are that:

1. you don't need to workout very long to see good results - you just need to workout efficiently and consistently!
2. functional strength training is the key to developing 'real-world' strength and fitness
   
3. focusing on your core strength should be a priority in order to avoid injury and low-back pain - and to get the greatest benefit in the least amount of time!
   
4. heavy weights and machines are not needed to get a great-looking body

If you decide to try the Core Secrets program for yourself be aware that it takes many people a little while to get used to the feeling of working out on a fitness ball. This is mainly due to the fact that you have to keep your weight balanced and your body in alignment. But, after you get used to it, you'll probably enjoy it quite a bit!

Click here to learn more...


By the way, here is the 'official' overview of the program from the Core Secrets site:

To successfully train your core, you need a wide variety of exercises that target the muscles from many different angles and planes of motion - and the Core Secrets "on-the-ball" system can help you accomplish that. The Fitness Ball's round, mobile surface forces the core muscles to work harder to maintain balance. And unlike traditional exercises and floor-work, the ball enables you to work more muscle groups, with more efficiency - for better, faster results!

Efficient, effective-and fun!

The Core Secrets program helps you burn more calories, tone more muscle groups, and melt away more inches - more efficiently than traditional exercise programs. How? When you alternate exercises between the upper and lower body, your heart and lungs have to work harder to send blood through to these major muscle groups at opposite ends of the body - burning more calories than you would with weight lifting or aerobics alone. Plus, since your entire workout is done on the Fitness Ball, your core muscles are engaged during every exercise just to maintain your balance. What's more, thanks to constant mobility, your muscles have to fire differently each time you do it - so your workout always stays challenging, fresh and fun.

Tailored training in the comfort of your home.

Core Secrets offers you something few fitness programs can: total flexibility with proven results. Almost any exercise you can do in a gym, on a machine - you can do on the ball, in the comfort and privacy of your living room. The program is designed to progress with you, so you can make it as easy or as difficult as you want. Try gradually adding weight to your workouts or build up to our Accelerated Results videos. Best of all, you'll see guaranteed results in as little as 25 minutes, 3 times per week - a fraction of the time (and money) you'd spend on a traditional fitness program.

Specially designed with you in mind.

The Core Secrets program was designed to virtually guarantee your success. It can be done just about any where - your living room, a hotel room - even the back yard. Once you're familiar with the various exercises, it's easy to customize your workout by shuffling the segments with your DVD player - or if you're away from a TV, by simply shuffling your Fitness Flash Cards. The Fitness Ball and pump pack easily for travel. And since it takes just 25 minutes, 3 times a week, it's easy to squeeze an intense, full-body workout into the busiest of schedules.

Visit CoreSecrets.com for more...



--------------
Related info:
Core Secrets FAQ
Core Strength Training

Soft Drinks: A BIG problem for America's children

If you have kids, please curb or eliminate their intake of high-sugar soft drinks. These drinks are liquid candy and, as more and more research shows, they can have a very big negative impact on your child's health now and in the future...

From MSNBC and the AICR:

The soft drink explosion among kids: Studies link rise in soda consumption to childhood obesity

The consumption of soft drinks by American youth is increasing.

National dietary surveys show that carbonated soft drink consumption more than doubled in youths aged 6 to 17 from about 5 ounces per day in 1977-78 to 12 ounces in 1994-98, the most recent years for which national data is available. Adolescent boys' soft drink consumption more than tripled during those years.

There are at least two negative results to this soft drink explosion.

First, the use of soft drinks is likely related to the rise in childhood obesity. A variety of studies suggest that we don't eat fewer calories from other sources when we increase calories from beverages. If a child drinks 9 to 10 ounces of a soft drink, that's equivalent to almost 120 calories.

One study shows that youth who drink 9 ounces or more of soda a day consume almost 200 calories more each day than those who skip these beverages. If this amount of calories is consistently added to a youth's normal daily food intake, it can cause gradual weight gain. A small study of children 6 to 13 years old showed that they gained a quarter- to a half-pound per week over four to eight weeks when they drank more than 12 ounces a day of soft drinks.

In addition to the problem of weight gain, when children drink more soft drinks, they may drink less of beverages like 100 percent fruit juice and milk.

A child's nutrient intake would drop as a result. Younger children seem to be particularly at risk. In one study, preschoolers who drank nine or more ounces of soft drinks per day were almost four times as likely to drink less than 8 ounces of milk per day.

In general, kids who drink the most soft drinks get only about three-quarters of the calcium that nonconsumers of these drinks do. Those who drink more soft drinks also drink less fruit juice, so they get less vitamins A and C, too.

Read the rest...

Avocados – The Perfect Low-Carb Fruit?

According to most low-carb diet plans, avocados could be the perfect accessory to your low-carb diet. Avocados are low in carbs and high in vitamins, minerals, healthy fats and powerful antioxidants. Even in the beginning phases of low-carb diets, a half an avocado is allowable.

Although they are often prepared like a vegetable, avocados are in fact a fruit – they just contain very little sugar and lots of healthy fats compared to most fruits. There are two types of avocados grown domestically – the Haas variety, grown in California, is smaller and contains less carbs than the Fuerte avocados grown in Florida. Haas avocados have a rich, buttery texture and a deep flavor.

One half of an avocado provides about 1.7g net carbs along with 4.2g of fiber, 1.8g protein and 15g fat. In addition to other essential vitamins and minerals, avocados contain beneficial phytochemicals and other antioxidants such as lutein, glutathione, and beta sitosterol.

Learn more about the healthy aspects of avocados...

Forget drugs - DIET is the solution for arthritis!

You may have heard that the makers of the popular arthritis drug VIOXX have decided to voluntarily pull it off the market after discovering that it may increase the incidence of heart attacks and strokes.

Arthritis keeps many people from exercising and getting fit. But, as with most physical conditions, prescription drugs are not really the best solution. Many doctors presribe drugs only because that's what they've been taught (especially true in the US!) and because they have a financial incentive to do so.

Fortunately, there are some safe, natural ways to deal with arthritis. In fact, a few simple diet changes can make a huge difference for many people. Nutritionist Shereen Jegtvig provides some good tips on controlling inflammation (and arthritis) with food...

Diet And Inflammation

The foods we eat play an important roll in how we feel. Loading up on junk foods and fast foods tend to make us feel worse due to the unhealthy fats that are used in the cooking processes. Excessive consumption of sugars and refined starchy carbohydrates like white flour can make inflammation worse. Switch your diet to whole fruits, vegetables, and lots of cold water oily fish.

Nightshade Plants

While the whole fruits and vegetables are important for their vitamins, minerals, and natural antioxidants, some vegetables like potatoes, tomatoes, and eggplant may actually make inflammation worse. These vegetables are part of the nightshade family of plants and contain a chemical alkaloid which is an irritant.

Essential Fatty Acids

The right type of fats in our diets will impact pain and inflammation in a positive way. Omega-3 oils that are found in cold water oily fish, walnuts, flax and pumpkin seeds will reduce inflammation. It may be beneficial to supplement the omega 3 oils with flax oil or fish oil capsules. Add some vitamin E as well.

Read the entire article...

By the way, I highly recommend the Omega 3 / DHA Fish Oil Esters product from Xtend-Life for anyone with arthritis pain -- and just about anyone else who wants to be healthier! It's very effective and not too expensive. You can learn about it at the Xtend-Life web site.


------------------
Related Resources:

The Inflammation Site: Arthritis

Core Muscles and Core Strength

Strengthening your 'core muscles' on a regular basis is one of the most important things you can do. These muscles include everything from your chest to your pelvis, with the abdominal muscles and lower-back muscles being the most important. Good 'core strength' is vitally important for complete fitness!

Almost every movement you make involves the core muscles to some degree; keeping them in good shape is the best way to prevent serious injuries and the dreaded low-back pain so many people experience as they age. It's no wonder that there are several new core strength training products focused on helping people develop 'real' total-body strength and fitness.

(Note: Although definitely not a "new" method, Pilates exercise is one of the most effective and proven ways to develop your core strength and tone your entire body at the same time!)

How to Get Stronger Core Muscles

There is much more to properly strengthening the core muscles than just doing a few sets of crunches and back-extensions every now and then. In fact, most of the 'typical' ab and lower-back exercises really aren't that effective at increasing core strength or preventing injury. This is one reason so many bodybuilders experience ab and low-back problems when they get older.

You should learn how to incorporate 'functional' strength training into your workouts. Functional training is simply a way to mimic real-life movements that involve your core muscles. This will strengthen your body in a way that improves performance and decreases the chance of injury.

Here's a great article on the subject of functional core training:

From eDiets.com:

Core Muscles: Beyond the crunch

Everyone is familiar with the crunch, the exercise many of us do to define our abs. Doing crunches works your rectus abdominis, the muscles that can give you a so-called six-pack.

But these muscles are superficial, meaning they sit on top of other, deeper muscles. To strengthen your abdominals functionally - meaning in the same way you use them during everyday life and in sports - you need to look beyond the crunch, to your core.

The phrase "core training" refers to exercising the muscles between your shoulders and hips. Your deepest core muscles are your transverse abdominis and iliopsoas (which also is known as the pelvic muscles group). When these muscles are strong and well- trained, the rest of your muscles function better. In daily life, we use the core muscles more frequently than the rectus abdominis, such as when carrying heavy packages or picking up a baby.

Think of the transverse abdominis as a weight belt, underneath your surface muscles, that wraps around your spine. This muscle belt protects and stabilizes your back. The transverse abdominis is attached to your ribs and pelvis. For some people with back pain, a weak transverse abdominis may be the cause. A strong transverse abdominis also helps, along with your other ab muscles, to hold in your stomach.

The iliopsoas is made up of two interacting muscles: the psoas (pronounced so-as) and the iliacus. These pelvic-floor muscles are crucial to having a strong back, says Theresa Cochran, a Personal Fitness Trainer in Calgary. The psoas muscle helps stabilize your spine.

These are the core muscles in your trunk that are responsible for your posture and ability to function in everyday life, as well as to maintain fitness and to perform well in sports. Think of building a tall structure. If the foundation isn't strong, the building will be structurally unsound.

The same idea applies to exercise. For example, if you strengthen your arms and legs and the superficial abdominal muscles, they may look well-defined. But when you have to use your muscles functionally - during real-life activities - you won't be as strong as you appear.

To maintain a strong and healthy back, you should exercise the core muscles in ways specific to how they function in daily life. For example, Reebok designed an exercise class format called "Core Training" that involves people stepping onto an off-balance board (the Core Board). To keep you upright, your core muscles stabilize you while you perform the movement. Conversely, think of doing crunches. During a regular day, how many times do you lie down and have to lift your chest a few inches off the floor? Performing exercises for your core, though, puts your muscles in situations that they encounter daily.

Strong core muscles are central to the body's movements, says C.C. Cunningham, a Chicago-based personal trainer. "A lot of weak links can be traced back to the core. If your abdominal or back muscles are not strong enough to rotate the trunk, you have to rotate your shoulders or hips more to compensate," Cunningham says. She sees this overcompensation among recreational female athletes.

Strong core muscles will give you a more consistent tennis or golf swing and a more powerful swimming stroke. "Most sports start from an extended position where you lean back and curl up toward the center, such as an overhead hit or serve in tennis or the backswing in golf," Cunningham says. Crunches won't train the abdominal muscles to handle these twisting motions.

Many fitness centers and gyms offer core-type classes, with or without the board. Some trainers teach movements on stability balls - big beach ball-type balls that require you to engage your core muscles to stay balanced. Pilates classes use these deep core muscles as well.

Learn more at eDiets.com...


-----------------
Related articles:

Intro to Training the Core Muscles

CNN.com: Core strengthening

Bodybuilding.com: Training The Core Muscles

AllSpiritFitness.com: Core Strength Q&A