Fitness Tips from Lance Armstrong

From Newsday.com: A tour of Lance's lessons in endurance

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Get More Energy: 10 Things That Work

From eDiets.com:

Today’s news featured new information about the sleep habits of Americans. Over 33 percent of Americans suffer from chronic insomnia, and researchers show that many take over-the-counter sleep medications that make them tired during the day. Are you tired all of the time? Hey -- it’s no wonder; if you’re like most Americans, you’re working more hours and sleeping fewer hours than you need. You’re probably eating on the run, sometimes skipping meals altogether. Or you’re like more than 37 percent of urban Americans who are working two jobs.

What can you do to recharge your battery and sustain increased energy? Can you eat something special to add zip to your step? Or is there something more that will make you feel better, more energetic and stronger?

Most likely a combination of factors will help keep your energy levels high. Try to do as many of the following top 10 things as you can to keep you energetic this summer.

1. Physique: If you’re overweight, lose just five percent of your body weight. Health experts tell us that overweight and obesity increase your risk for heart disease, type 2 diabetes and stroke, but forget to emphasize the toll excess weight has on your energy. Overweight makes you feel sluggish: being overweight is hard on your muscles and tendons. Lose weight one pound at a time -- not too fast, because gradual weight loss is more likely to be permanent.

2. Eat! Don’t eat too little! Poor nutrition decreases your energy, as well as your immunity. Even if you’re trying to lose weight, do it in a healthy way, with a balanced meal plan, and sufficient calories to fuel your engine. Log on to eDiets.com for a personalized meal plan, with the right calories for you.

3. Bad Habits. Do you drink too much (choose as many as apply to you) Coffee? Alcohol? Soda? Too much caffeine will keep you up late, and caffeine has a cumulative effect -- the more caffeinated beverages you drink, the stronger the effect. Don’t forget the caffeine in soda; some soda has as much caffeine as a cup of coffee. Alcohol also negatively affects sleep. Soda is empty calories: cut out just one sugared soda a day, and accumulate a deficit of calories equivalent to 15 pounds of fat a year.

4. Break the fast. Start your day with breakfast. Studies show that people who eat breakfast have more energy for the rest of the day. People who skip breakfast are not as alert, not as productive, and tend to be more overweight compared to people who eat breakfast. Don’t like breakfast foods? Try a sandwich, and make it a lean one, such as turkey on whole wheat bread -- don’t forget lettuce and tomato for fiber and vitamins.

5. Take a multivitamin. Even if you’re eating a balanced diet, a multi-daily is dietary insurance that you’ll get the minimum requirements you need for energy. Your body will be able to take advantage of all the foods you eat when you have all the vitamins and minerals necessary to complete the chemical reactions needed for energy.

6. Switch over to whole. Whole grains, whole pieces of fruit, salads and vegetables. Your body craves these unrefined foods; they contain the most valuable nutrients and energy imaginable. You will feel so much better when you switch to whole.

7. Reduce white sugar. If you eat sugar when you’re feeling “low,” you’ll create a rebound effect that makes you crave more sugar. The “rush” of sugar is very short-lived, and sugar is essentially just “empty” calories, void of vitamins and minerals. Sweets and treats should be only occasional indulgences; make naturally sweet fruit your healthy dessert choice.

8. Sleep. The average person requires 7.2 hours of sleep to feel rested. There are exceptions: Bill Clinton needs only four to five hours, but Albert Einstein needed about 10 hours. There is something to be said for dreaming! Whatever you need be sure to get it.

9. Liquids. Start NOW and begin to include more water in your daily diet. Fluids are necessary to process foods and to absorb nutrients, to regulate your body temperature, and for elimination. Water is a good habit to learn. Instead of a can of soda, reach for a glass of water. Fruits and vegetables are good water sources too.

10. Move. If you park your engine in the garage and never take it out, it’ll rust. Feeling sluggish? Breathe. Your body needs oxygen; you’ll be amazed at how energetic you’ll feel by doing some deep breathing exercises. Stretch: roll your shoulders, tense your muscles and then relax; this will increase the blood flow and energize you immediately. Increase your heart rate by fast walking, or dancing, or even stepping in place: instant energy.

Learn more at eDiets.com...

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Study : Caffeine helps you absorb more carbs

If this is true, expect all sports drinks to get a "caffeine boost" in the near future...

From The Associated Press:

Caffeine can help athletes by boosting the body's absorption of carbohydrates, scientists at the University of Birmingham said Wednesday.

According to a study conducted by researchers at the university's School of Sport and Exercise Sciences, introducing caffeine into sports drinks increases the absorption rate of carbohydrates by 26 percent.

In the study, a group of eight cyclists took part in three two-hour exercise sessions. For each of the three trials, the cyclists took one of three different sports drinks — glucose, glucose mixed with caffeine and water.

The research showed that caffeine increased the amount of carbohydrates absorbed from the sports drink.

Read more...

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VelaSmooth: A safe cellulite treatment that actually works?

Most women have cellulite, even those who work out and eat a healthy diet. It's definitely one of the most frustrating types of body fat, mainly because it's so tough to lose. VelaSmooth, a new non-surgical cellulite treatment, has just been approved for use by the FDA and it has a lot of people excited.

What makes VelaSmooth different from the hundreds of other cellulite reduction techniques out there is the fact that it actually seems to work. Many doctors have already stated that, without a doubt, this is the best solution available. VelaSmooth is actually a small hand-held device that pumps infrared light and radio-frequency energy into the fat cells under the skin to heat them up. "Roller suction" massage is then used to break the fat down and smooth out the skin.

Like any new technology, the long-term benefits of VelaSmooth are yet to be determined. But almost everyone who undergoes the treatment sees a reduction of cellulite and even some slimming of the thighs and buttocks. A series of 10 treatments can cost up to $2000 dollars and provides results that last about 6 months, with occasional touch-up treatments needed after that to maintain the benefits.

If VelaSmooth is even half as good as many people are claiming, the cost may be worth it -- especially if you're desperate to get rid of your cellulite. It's still cheaper than liposuction and a heck of a lot safer! Plus, as more doctors and clinics begin to offer the procedure the price should go down.

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Related info:

Syneron.com VelaSmooth Page
The VelaSmooth Guide

3 Simple Fitness Solutions

From eFitness.com:

Help! Americans are getting fatter, with an estimated 30 percent of us considered obese.

According to an article published in the Morbidity and Mortality Weekly Report by the Centers for Disease Control and Prevention, a growing proportion of children, adolescents, and adults are overweight.

From 1960 to 2000, the percent of fat Americans rose from 44 to 64 percent, representing significant increases in all age groups. But is there any wonder why? We live in a world of fast food, overstocked supermarkets, and super sizes, while our ancestors not only had to prepare every meal from scratch (a job in itself), but actually gathered or slaughtered their dinner on a daily basis.

The main issue is one of caloric expenditure versus intake. In simpler terms, we eat too much food for the amount of activity that we participate in. Experts have coined the phrase, "Foot and Fork Disease," meaning, too much fork (food) without enough foot (activity).

So what's the best plan of action? Is our only recourse virtual starvation or endless lunch hours on the treadmill? I've got a much simpler solution that not only gets the job done, but can be sustained over the long haul, the true test of any fitness or weight loss plan.

In working with hundreds of clients, and my own personal experience, I've come to realize that starvation diets all tend to backfire in the end. Let me explain.

You go on a crash diet and lose 20 pounds. Unfortunately, half of that weight loss is usually muscle mass. Eventually, inevitably, you eat. The only problem is muscle doesn't return as easily it disappears.

The major muscles of your body are fat burning furnaces. Just a little less overall muscle means a lot less caloric demand. Your diet will eventually return to normal, with you consuming as much, if not more, food than before, only now there's less muscle to burn off the extra calories. Can you see a scary pattern developing?

Becoming a fixture at your local gym also won't last. The most well-intentioned novice almost always makes the mistake of starting off with doing too much, too soon. As a professional trainer, one of my main functions is to help a beginner spread his or her enthusiasm out over time, and not burn out the first month.

Studies show 25 percent of all fitness programs are doomed before the second or third week, while half of the beginners don't ever get past the second month without losing motivation.

A Simple Solution for a Complicated Problem

My plan is a compromise. It's a deal you make with yourself, and it can be summed up in one word: moderation. Enjoy some of what you love but don't overdo it. Simple advice to help tackle a complicated issue. It might not give you a solid six-pack overnight, but if you stick with it you may even get to enjoy a beer or two.

Mike's 3 Rules of Moderation

1. Improve upon current diet

a. Keep a food diary as a short-term tool to help guide you
b. Learn portion control and how to adjust serving sizes
c. Avoid extremes and fad diets that can waste muscle

2. Cardio two or three times a week

a. Mode of cardio is unimportant (walking, cycling, etc.)
b. Learn how to get into your fat burning heart rate zone
c. Spend 15 to 25 minutes exercising at the above level

3. Circuit train twice a week

a. Use a low to moderate resistance level
b. Work at high repetition ranges (15 to 20)
c. Keep rest short (under a minute between sets)
d. Do at least 8 to 10 total sets

Can it really be that simple? My answer to that question is, it has to be. In order for a program to be sustainable, it's got to fit into your life, not the other way around.

You still need to pay special attention to every aspect of each exercise, getting the most you possibly can from every movement. Recording meals and learning portion control, while allowing yourself to eat real food is also an essential element.

I hope this helped shed some light on what a true, long-term, fitness and weight loss program is all about.

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About the Author

Michael Stefano is author of The Firefighter's Workout, which features more than 50 exercise illustrations. To learn more about Mike Stefano and his fat-burning, body-sculpting programs visit his web site: http://www.firefightersworkout.com/

Learn more at eFitness.com...

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Eight weight-loss traps

Many bad habits can keep you from losing weight. Here are a few of the most common...

From MSN Health & Wellness:

Trap # 1: Not counting calories.

It doesn't matter whether you're obsessed with fat or cutting out carbs: Overlooking your calorie intake is a major diet disaster. Trimming 500 calories a day will result in a healthy and sustainable pound-per-week weight loss, says Jordan.

Trap # 2: Falling for deceitful food labeling.

Think it's too good to be true that a king-size Snickers bar has only 170 calories? It is. Look closely at the label and you'll notice that the serving size is just one-third of that candy bar. "Read the fine print, and do the math!" says Dee Sandquist, a dietitian in Vancouver, Washington. Make a point of eating just one serving of any food; save the rest for another time.

Trap # 3: Eating in front of the TV.

Or while reading, talking on the phone or flipping through the mail. "You lose touch with the quantities you've eaten by diverting your attention away from the food," says Miami-based dietician Lisa Dorfman. In fact, in a recent study published in the American Journal of Clinical Nutrition, women took in 300 more calories while listening to a detective story than when they ate in silence. So plan your meal, sit at the table and focus on the food, says Dorfman.

Read more...

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How to Control Your Hunger

By Dr. Nancy Tice from eDiets.com:

Learning to manage your hunger is a very important key to staying on a weight loss plan long enough to lose the desired weight. Hunger is a natural by-product of limiting your food intake, and it's very important to learn the difference between true hunger and a psychological desire to eat. Once you are able to identify these feelings, you'll need to learn to control your responses to them.

The basic process of hunger can be likened to a traffic light: green means start eating, yellow cautions that you're nearing the fullness point and red means stop. Our physiology is actually designed to give us the green, yellow or red lights, which could theoretically end the whole calorie-counting business in favor of simply eating according to physical hunger and fullness.

Unfortunately, the practice isn't that simple. For one thing, distractions get in the way of physical sensations. Though our body says "green light," we might not be able to eat at that moment. Often, people eat when they are too hungry and continue to eat well beyond a comfortable feeling of fullness. Doing this consistently can lead to weight gain.

Satiety refers to how long you'll feel full. In other words, how long the light will stay red before turning green again. Many factors influence satiety. A long list of hormones and physical mechanisms trigger hunger and satiety. For example, low blood glucose and a hormone called neuropeptide Y (NPY) are thought to stimulate hunger. Conversely, hormones such as serotonin and cholecystokinin (CCK), as well as many nutrients in the blood, contribute to satiety.

Despite the laundry list of reactions that physiological hunger and satiety trigger, appetite is what most often determines how much we eat. Nearly everyone eats for reasons other than just being hungry. Some people have learned to eat "by the clock," so they eat on a schedule whether they are hungry or not. Others eat in response to mood: sadness, anger, anxiety, boredom or happiness. These triggers are types of psychological hunger, and they can be very powerful cues to eat -- and to overeat. This is why it is helpful to keep a food journal and write down how you're feeling before, during and after you eat for reasons other than hunger.

Mechanisms that control learning behavior vary. Hunger and appetite are the big go signals; satiation and satiety are the main stop signals. A useful scale to gauge your hunger by is:

1. You're so hungry you feel dizzy and irritable.
2. You need to eat and you're having trouble concentrating.
3. You feel physical signs of hunger (stomach rumbling).
4. You're starting to feel like food.
5. You feel just right -- perfectly comfortable.
6. You are comfortably full.
7. You feel a little too full.
8. You feel stuffed.
9. You're very full and might need to unbutton your pants or loosen your belt.
10. You feel intensely uncomfortable.

If you recognize that you often wait too long to eat or you often eat beyond the point of comfort, you might gain some benefit by keeping a written record of your own feelings of hunger, using this scale. Take a look at what and how much you eat -- when you are too hungry versus the times you eat when hunger is just beginning. See if you can move your eating schedule to accommodate your true need for food.

What else can you do?

# Eat protein foods at each meal. Protein acts as an appetite suppressant to help control hunger pains.
# Avoid simple sugar foods. And, if you do succumb to them, ensure they are mixed with a meal.
# Eat smaller meals. Eating smaller meals more frequently will help reduce the intensity of hunger pains and keep your metabolism revved up.
# Consume high fiber foods. At each meal, consume high fiber foods first to fill your stomach and speed satiety.
# EXERCISE! It regulates appetite to control hunger and food intake (not to mention burning calories and building muscle).

Learn more at eDiets.com...

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Yoga for Plus-Size Fitness

Overweight and looking for a 'gentle' form of exercise to help you get started on the road to fitness? Why not give yoga a try...

From the CNN.com:

As Megan Garcia prepares to do a twisting yoga pose, she reminds her students to lift their bellies up and over their legs. Wearing a one-piece purple leotard, she's not shy about the love handles around her waist or the extra flesh on her thighs.

Many of Garcia's students are overweight or obese, and she adjusts traditional poses to ease pressure on joints. She encourages them to use a chair for support or has them move to a wall to do poses meant for a mat.

She reminds her students to pay attention to how their bodies feel. Let the flesh hang, she says. Definitely don't worry about it.

"It helps to have a teacher who doesn't look like Jane Fonda," says Garcia, who is 5-feet-10 and 210 pounds. "People can think, 'Wow she looks like me and she's standing on her hands. Maybe this is something I can do."'

Yoga is a 5,000-year-old discipline that has been gaining steam in this country for years. More than 16.5 million practice yoga, and they spend about $2.95 billion on classes and props every year, according to a study in Yoga Journal's February issue. Yoga's appeal is partly the calm, controlled breathing, the meditation and the goal of bringing mind, body and spirit into unity.

"Now is the time for there to be exercise instructors that reflect the body type of the American population," Garcia said. "If you are aware of your body, you can then see what you need to do to make you a happier, healthier person."

Garcia, a plus-size model, said yoga was the only exercise she would stick with, and she dropped a few dress sizes when she started doing it, mostly because she toned up. She recently released a DVD called "Just My Size Yoga," in which she shows off her adjusted poses and doesn't push the idea of weight-loss.

Her students say they are more comfortable and relaxed than when they took more traditional classes.

Read more...

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