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...


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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.


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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...