VIVO ACTIVE

Antioxidants: don't judge a food by it's colour

2009-11-18T09:23:00.001Z

Antioxidants, we hear about them all the time and we know we should eat a diet rich in them to help prevent premature aging, cancer and other disease, but where do we find them in their highest concentrations? Especially in today’s economic climate, many of us are trying to get the most for our money. The good news is that many common fruits, vegetables, legumes, and whole grains are very good sources of antioxidants. For the best value and nutrition, shop at your local farm shop. You can get the freshest product, often of very high quality. It is true that some richly coloured foods contain high concentrations of antioxidants, but this is not always the case. Cauliflower, for example, is a great source, and couldn’t be less rich in colour. Beans are outstanding in their antioxidant value (as well as their economic value!). Here is a list of some more of these superfoods along with their antioxidant occurrence:

Steamed artichoke hearts (7,904)
Baked russet potatoes (4,649)
Raw spinach (1,056)
Baked sweet potatoes (1,199)
Eggplant (1,039)

The following foods vary (some drastically), raw vs. cooked:

Raw asparagus (2,021), steamed asparagus (1,480)
Raw red cabbage (788), cooked red cabbage (2,350)
Raw yellow onions (823), cooked yellow onions (1,281)
Raw broccoli (700), cooked broccoli (982)
Raw tomatoes (552), cooked tomatoes (415)

Acai Berries also boast high antioxidant content. Other berries are also great, especially blueberries (wild are highest) and blackberries.

How do antioxidants work to protect our cells from damage by free radicals? They neutralize them by donating one of their own electrons. Free radicals are basically atoms or molecules that have lost an electron. Molecules or atoms with an unpaired electron are very reactive; they bounce around the body and steal electrons from other atoms causing a chain reaction that can damage cells and DNA. This process can also drain our bodies of energy, a commodity which most of us cannot afford to spare.

A good rule of thumb is to eat a well rounded diet rich in fruits, vegetables and beans, in an array of colours. This will help to ensure that we get the nutrients and antioxidants that we need.

Source
http://factoidz.com

Technorati Tags: Antioxidants,Free Radicals,Atoms,Molecules,Electrons,Nutrition,Healthy Living Advice,Healthy Diet,Nutrition Advice,What Are Antioxidants,Sources of Antioxidants

How To Design Your Own Fail-Safe Exercise Program

2009-11-17T12:39:00.001Z

Source
www.dumblittleman.com

Wouldn’t it be nice to have a personal trainer at your beck and call every day of the week? Okay, maybe not nice as such, but certainly useful. You’d no longer have any excuse for delaying regular exercise and dusty workout gear would be a thing of the past. In fact, you’d be a fitness fanatic in no time!

But you don’t have your very own in-pocket trainer for every day of the week, so there’s no danger of having to follow through on those shape-up promises you’ve made yourself, is there now?

Unless, that is, you really and truly want to!

You see, it’s not impossibly hard for you to design your own fail-safe exercise program. It might not be as personalised as working with a personal trainer, and it won’t be able to teach you the thousands of interesting progressions and variations that a top-dollar session will, but it sure as heck beats sitting on your bum or relying on boring cardio machines day-in and day-out.

The first thing to know is that any good functional exercise program includes a mixture of just 7 key movements. They are:

Squat
Lunge
Bend
Twist
Push
Pull
Gait (walk/run)

By functional, I mean a workout that replicates the type of activity your body was designed for. Hint: this does not include sitting on a weight machine with most of your muscles snoozing happily and your core doing jack-all. If you think about it, every movement you can think of in day-to-day life, whether it’s as a parent, a labourer, a farmer, an athlete, or even a hunter, can be defined by the above 7 movements.

A good program simply puts them together in a way that is appropriate for your strength, fitness, flexibility, coordination, and stability capabilities. Of course this can become a very complex process but it’s also one that we can easily simplify and get you working on right away. The most important thing for you to understand is the ‘base’ level of each movement.

Step One: Know The Basic 7 Movements

Squat - Great for your bum, legs (front and back), abs*

Resistance: body weight is fine to start with, but you can also hold dumbbells by your sides or at shoulder level.
A sitting-down movement performed with feet approximately shoulder-width apart, your back straight (on a 45 degree forward tilt) your torso elevated, and your gaze straight ahead. Heels should stay on the floor (it’s okay for your toes to turn out), and you should ideally sit-down until your butt reaches knee-level. Using your heels to push, return to fully upright. You’ve now performed one ‘rep’. A ‘set’ is a designated number of ‘reps’.

Lunge – Great for your bum (even more than squats!), legs, calves, abs*

Resistance: as above
A step-and-drop movement. Start with feet together and take a large step forward. Lift your back heel, and keep your back straight as you lower your weight toward the floor. Stop just before your back knee hits the floor. Keep your torso up, and your eye gaze forward. In order to protect your knees, maintain your weight through the heel of your forward foot rather than your toe. Push yourself back to the start position, and repeat on the other leg. This is one rep.

Bend – Great for your back (lower and upper), shoulders, bum, hamstrings, abs*

Resistance: as above, or you can hold a barbell or an exercise ball in front of you
A forward bending movement. Start with tall posture and your feet around hip width apart. Bend your knees about 15 degrees, and then stick your bum out. Keeping your back straight, bend your torso forward until it reaches around 45 degrees. If you hold weights in front of you, they should stay very close to your thighs. Once your weights or fists reach knee level, drop your bum down an extra 2-3 inches (a mini squat). Stand back up in one smooth movement, driving your hips forward and your shoulders back.

Twist – Great for your core and lower back, especially your oblique (side tummy) muscles

Resistance: an exercise ball or gym cables are ideal, as is an exercise band, which is basically a piece of rubber tubing about 3 feet long.
Remember that old dance ‘the twist’? The twist pattern as part of your workout is kind of similar. It’s all about getting movement through your spine. This in turn helps to activate your belly muscles and is great for toning your entire midriff. Loosely clasp your hands in front of you at chest height, or hold a weighted object at chest height. Stand with your feet shoulder-width apart. With your navel drawn in, start to twist your torso. Your elbows should move side to side as you do this, but the movement is driven from the core. You can pivot on each foot as you move. Progress the movement by holding the weight further away from your body.

Push – Great for your chest (forget the implants ladies!), bingo wings, and shoulders

Resistance – Any weighted object such as a dumbbell in each hand. Cables can also be used. Be wary of putting weight on your back during a push-up unless you are certain you have perfect posture and core strength.
Now I know you’re already up on what a push-up is, but did you know that most people perform their push-ups incorrectly? Not only can this ruin your posture, but it doesn’t do your muscle tone any favours. It’s important that you maintain a straight spine with your head held level. The back of your head, your mid-back, and your tailbone should all be at one height. Keep your belly muscles drawn in to get a bonus core workout. Only go as far down as you can whilst maintaining this form. You can also perform push movements on your back, lying on either an exercise ball or a bench. Either way, squeeze your bum and keep your abs tight. Hold weights at shoulder level and push up in a triangle shape. Bring them down the same way they went up. Do this with a controlled tempo, and breathe out as you push.

Pull – Great for your mid-upper back, the rear of your shoulders, and your biceps

Resistance – Cables, dumbbells, weighted objects from around the house, exercise band
If you’re in the gym you can use cables, a ‘lat pull down’ (which looks like a machine but is really a cable system), or a ‘seated row’ (again, a cable system, not a machine). These make things pretty simple as all you have to do is sit, maintain good posture, and pull an amount that allows you to keep that posture. Out of the gym your best choice is an exercise band. Fasten it in the middle to something at about stomach to chest level. This leaves both ends free for you to grip. If it’s at chest height you can remain fully upright (easier version). Keep your shoulders relaxed and your posture tall. Leading with your elbows, pull the band towards your body. Continue until your elbows slide past your sides and your shoulder-blades squeeze together. If you’ve fastened the band lower, simply squat down and hold that position whilst performing the above-described pull. This is definitely the harder version but it’s a better workout!

Gait – Great for a full-body workout, for cardio work, and for improved co-ordination and posture

Resistance – not necessary, can contribute to poor posture and back/neck tension
As funny as it sounds, many people have no idea how to walk (let alone run) properly. While there is much to be said about technique that can’t possibly enter this article, there’s one really great tip that you can put to use right away. Simply imagine a column running straight down the centre of your body. From the top of the head to the soles of your feet. When you walk or run, visualize either side of your body twisting evenly around that column. Keep your belly lightly drawn in, your shoulders relaxed, and your head high. Sounds too simple to do anything, doesn’t it? Just give it a go – I promise you’ll be pleasantly surprised!

*Abs – By learning to activate your deep core muscles you can work your abdominals with every exercise you do. Simply practice (on your back is best) drawing your navel toward your spine while keeping your upper body relaxed. You should feel a light tension between your navel and your groin – this is your deep core muscle (transverse abdominus) activating. Practice holding for 10 seconds and releasing for 10 seconds, eventually working up to a full 2-minute hold. You should be able to breathe through this. Once you are adept on the floor, practice the same movement when performing each of the above exercises.

Step Two: Put It Together
Sometimes when I watch people workout in the gym it’s quite clear that they have no plan - no direction. They move in an apparently random fashion from one exercise to the next, and often seem to end up doing more social training than anything. And sure, of course it’s better to hit the gym and do something rather than nothing, but if you’re going to allocate your precious time to exercise wouldn’t you rather know the most efficient way to progress and get results?

A good personal trainer will consider many variables when designing your weekly program. While we can’t take them all into account here, there are a few important factors you most definitely can consider:

Movement difficulty
Your own strengths and weaknesses
Sequencing of weights/cardio
Most programs will place big muscle movements before small, but this is not as relevant here as we’re not including isolated exercises like bicep curls.

The basic rule of programming is to choose the most difficult exercise first. In most cases this is the one that requires greater balance and co-ordination, and/or demands that you move in more than one direction simultaneously. For example, a twist causes you to move forwards (with your arms), side to side, and in rotation. These are the three directions of movement – most exercises demand only one or two. A squat, of course, or a bend, is straight up and down. Difficulty of performance may also relate to the equipment you use – performing a chest press on an exercise ball is harder than on a bench, and this may elevate its status.

Of course your own strengths and weaknesses must also play a part. If you’re a hockey or tennis guru then a twisting movement may be relatively simple, whereas a basic squat or pull really makes you think. When choosing the sequence for your program you must place your own strengths/weaknesses over basic assumptions about the exercise difficulty.

The final point to be aware of is the importance of doing your weights before your cardio. This is crucial because weight training has a longer-lasting metabolic effect than cardio, and so you want to get the most out of your weights before exhausting yourself on the treadmill. In fact, I’d be quite happy if you gave it all you could in the weight room and left it at that most of the time.

When it comes to choosing the right cardio, my recommendation is interval training – alternating periods of very high intensity (speed/resistance) with slightly longer periods of recovery. This method is time-efficient, churns through an incredible amount of energy, and has a lasting effect on your overall fitness level – a great way to boost your metabolism.

Step Three: Make It Work For You
It’s all very well to have the basis of a great program at your fingertips, but what do you do with it? How do you make it work for you?

First, you need to determine how much time you can put aside for exercise each week. Be prepared to make some sacrifices, but also be realistic. If 10 minutes a day is seriously all you can start with, then that’s okay; it’s better than nothing. An ideal starting approach to exercise is 30 minutes, at least 3 times each week. Split the 30 minutes into two if that helps. Personally I believe we should do some form of activity each day, even if it’s just some stretches. Your body wasn’t designed to sit.

Second, you need to decide how much of each of the movements we’ve spoken about is right for you. To give you an idea, that maximum you’d get out of this program would be to perform 3 groups of each exercise (sets), with each group containing between 8 and 15 repetitions. To keep it interesting, and also to maximize energy and fat loss, perform one group of each exercise back-to-back with no rest, take a 2 minute break, and then repeat two times.
If time is a factor, simply start with just one group of each. You can always build up later, or you may even find time later that day to do another group of each.

Your cardio can be performed at a later time or on a different day if you really need to hurry things along. Remember – weight training and functional everyday movement is the priority for now.

Knowing what type of exercise or how much to do can certainly be overwhelming. And it’s no wonder that many people put off even trying to learn about it. But I know you won’t be one of them, will you? What are you waiting for? Print this page out and get to sweating!

By Kat Eden

Technorati Tags: Online Health & Fitness,Exercise Tips,Exercise for Beginners,7 Basic Exercise Movements,Squats,Lunges,Online Exercise Plan,Vivo,Foolproof Exercise Plan

Is There A Bodybuilding Training Routine To Get Big and Strong at the Same Time?

2009-11-16T15:31:00.001Z

Gaining muscle size and gaining strength are two different adaptations. Gaining muscle size requires the muscle fibre to increase its diameter through the accumulation of protein and other energy substrates such as glycogen (stored carbohydrates) and even some fats (intramuscular fats). This is called muscle hypertrophy and in order to train for it one must use repetition ranges of around 6-15 reps, generally speaking, and keep the rest periods to a minimum in between sets (between 60-90 seconds). When training in this manner, some strength gain is experienced but not nearly as much as if one trained just for strength.

Gaining maximal muscle strength however is a totally different type of adaptation. Basically the brain has to become better at activating as many muscle fibres as possible in order to move a weight from point A to point B. This is called a neural adaptation because it happens at the nervous system level. The more muscle size one has, the more strength potential an athlete possesses. In order to train for maximal strength, one has to train with nearly maximal weights; mostly hovering in the 2-6 repetition range, and also, one has to rest 3-4 minutes in between sets of the same exercise. In this case, muscle hypertrophy will be minimal but strength gains will be maximized.

It would seem that one cannot achieve maximum muscle size and maximal strength gains at the same time, but if one uses clever periodisation training techniques, you can have the best of both worlds. As a matter of fact, top experts like Charles Poliquin propose that it is imperative for the bodybuilder to include maximal strength training in the bodybuilding program as after enough muscle size is achieved, one needs to train that new size for strength as well in order to ensure continued growth.

Source
By Hugo Rivera, About.com Guide to Bodybuilding since 2005

Technorati Tags: Muscle Building,Strength Training,Bodybuilding,How can I train to be stronger,Weight Lifting,Weight Training

What’s in a Shake?

2009-11-16T12:48:00.001Z

Source
www.mensfitnessmagazine.co.uk

Ever wondered what's really in those expensive muscle-building shakes you've been sinking after sessions at the gym.

This handy little guide from Men’s Fitness Magazine should tell you all you need about Whey & Casein.

Whey
The most popular protein shake type, whey, is derived from milk. It's digested and absorbed relatively quickly, making it useful for post-exercise recovery. It also has a higher concentration of essential amino acids than whole milk, which may help minimise muscle protein breakdown immediately after exercise.

Casein
Casein, which makes up 80 per cent of the protein content of milk, is made up of larger protein molecules, which are digested more slowly than whey, providing a slow, steady release of amino acids into the bloodstream. This slow release is what many experts argue makes it the best protein to use before going to sleep at night or for breakfast.

Which should you use after a workout?
Many people forget that they can mix their whey with casein (milk). After a workout, a cup of milk [250ml] with a 25g scoop of protein powder equates to a big chunk of fast-acting whey right when you need it, with the added benefit of 16g of long-acting casein.

Click here for 70 Protein Shake Recipes

Technorati Tags: Nutrition,Online Health & Fitness,Vivo,Bodybuilding,Muscle Building,Protein,Protein Shakes,Protein Shake Recipes,Protein Supplements,Bodybuilding Supplements,Muscle Building Supplements

Breast 'regrowth' trial planned

2009-11-14T14:07:00.000Z

Source
http://news.bbc.co.uk

Researchers in Australia plan to test a medical "scaffold" designed to stimulate natural breast tissue to regrow following surgery.

Doctors from the Bernard O'Brien Institute of Microsurgery in Melbourne, will test the technique next year in a trial involving six patients.

The team say that the permanent fat found in breasts can be grown inside this contoured scaffold.

They claim to have successfully tested the device in pigs.

The results of that experiment were presented at a plastic surgery conference in Sydney.

The researchers recently announced on the institute's website that they had received funding from the Australian government to carry out the human trial.

If this is successful, they hope to develop it into a breast reconstruction technique that avoids using silicone.

Breast scaffold

The teams says that when the "empty chamber" is implanted, fat tissue will naturally fill it to form a new breast.

This chamber will also contain a gel made using the patients' muscle cells to "induce fat tissue production".

Professor Anthony Hollander, an expert in tissue engineering from the University of Bristol in the UK, said the attractions of this approach were its simplicity and the fact that the tissue growth occurred inside the body.

"At the time of implanting the cells the surgeon redirects the vasculature of the body which keeps a good blood supply to the implant. That is in itself nothing new, but combining it with a cell implant is an interesting step," he said.

He said that the technological advance was the use of a biomaterial cage used to trap the cells in the right place.

In future, the team plan to make this cage biodegradable so it does not have to be removed.

"If it's tried and it works that will be a really nice approach," Professor Hollander said.

But he cautioned that there was "still some way to go".

"This procedure is first likely to be used on cancer patients," he said.

"[The team will] have to be able to demonstrate a technique that guarantees that all the cancerous cells are removed and none are grown up in the process, so there is still some way to go."

Dr Lesley Walker, director of cancer information at Cancer Research UK, said: "We know that having a mastectomy can be a very difficult experience for many women and so research to try to improve breast reconstruction after surgery is important.

"[But] it's at such an early stage, it is not yet clear whether it will work in people. Even if this surgery proves to be effective, it will be a number of years before it can be used in the clinic."

Technorati Tags: Breast Cancer,Cancer,Mammogram,Regrow Breast Tissue,Online Health & Fitness,Vivo,Health & Fitness Advice

Celtic and Rangers Could Destroy English Premier League

2009-11-14T10:07:00.000Z

Source
http://gnews.com

The English Premier League is seriously considering admitting Glasgow’s two premier football clubs, Rangers and Celtic into the ranks of the Premiership as part of a domestic football reshuffle.

American journalist Jimmy Breslin said: “Rage is the only quality which has kept me, or anybody I have ever studied, writing columns for newspapers.” Never has the sentiment been truer as I read the BBC’s announcement about Celtic and Rangers joining the EPL.

It’s a ridiculous idea which has been touted for a long time, but could be pushed through if Bolton chairman Phil Gartside is given free reign to reform the Premiership as he sees fit.

Under the scheme the EPL would be “expanded” into a two-tier league encompassing between 36 and 40 teams, of which Celtic and Rangers would be included. The top tier would consist of 18 clubs, with relegation and promotion awarded in a similar way the football league works now.

Cutting through the bull, “expansion” is a misguiding term as Mr Gartside in effect wants to reduce the top tier of football from its current 20 teams to 18. Celtic and Rangers could be placed in the lower tier, but others are pushing for them to be put in the top tier, meaning a further two English teams will have to relinquish their top 18 spots for the Scottish pair.

The “second tier” of the Premier League would then become the new Championship league, and all leagues below would be demoted one spot in the rankings of English football.

If such a plan were implemented today looking at the current table, that would mean waving goodbye to Hull City, West Ham, Wolves and Portsmouth, and welcoming Celtic and Rangers to the new Premier top tier. Would this make English football considerably better? I think not.

For a start, reducing the top tier from 20 teams to 18 means fewer games overall will be played in the Premier League. Fewer of the smaller clubs outside of the money-rich elite will be able to count on big ticket sales on match days when the likes of Manchester United, Chelsea or Arsenal turn up to their grounds.

Not only will Celtic and Rangers be denying other English sides their place in the Premier League, they will also be denying themselves crucial Champions League spots. All this will do is weaken the Champions League as teams like Hearts are given the opportunity to be Scottish champions.

Does anyone really believe that in an integrated league that current SPL champions Rangers will be able challenge for a top four spot in a reformed EPL? Celtic and Rangers will be mid-table contenders at best – lost in mediocrity. At least in their own league they can retain dominance as champions.

This doesn’t even take into account the social problems of integrating Scottish football fans into the English game. The rivalry between Celtic and Rangers is bitter enough as it is, without bringing the added dimension of national pride to games when the Scottish teams play the English sides.

Games will regularly dissolve into madness: it will not be a case of Liverpool vs. Celtic, it will be England vs. Scotland. Has Mr Gartside considered the additional policing requirements that will be needed in London alone, when ten times a season thousands of Glaswegians descend on the capital to watch their teams?

Former Birmingham City chairman David Gold told Radio 5 Live that the EPL needed: “new thinking, new proposals, new ideas,” in order to “save itself from itself.” These are the same new ideas that argued the Premier League would be well served if a 39th fixture was added to allow Premiership teams to play international sides in Asia and America.

The Premier League is one of the best and most competitive leagues in the world. The recent history of English dominance in the Champions League is testament to the superiority of the English sides in general when compared to European counterparts. Diluting the EPL by introducing Rangers and Celtic is a bad idea, and Mr Gartside is seriously misguided if he believes this will improve our beloved game.

Football news posted by Tim Daffodil

Technorati Tags: Football,Soccer,Sports,Premier League,English Premier League,EPL,Scottish Premier League,SPL,Old Firm,Celtic,Rangers,Football Rivalry,Soccer Rivalry,Sports Rivalries,Celtic and Rangers join the English Premiership

Anti-Cancer Superfoods

2009-11-13T18:07:00.000Z

Did you know that what you eat could determine whether or not you get cancer? Your diet could protect you from being one of the unlucky one in three people who are affected by cancer at some point in their lives.

Brussels Sprouts

The humble brussels sprout has been found to protect against cancer of the colon, stomach and bladder.
According to research published in various medical journals, such as the International Journal of Cancer, eating brussels sprouts several times a week can protect you. Brussels sprouts have reduced cancer cells in animals by up to 52 percent in the colon and up to 67 percent in the liver. They also shrunk the size of the tumours by up to 91 percent.

How Can Brussels Sprouts Kill Cancer?

Sprouts contain something called an indole, or aromatic heterocyclic organic compound. These stimulate the liver to break down hormones in the body and speed up elimination of waste products. This means that as well as making your bowel work more efficiently, hormone-dependent cancers do not have time to develop.

If you want to try brussels sprouts as a protective measure, it’s important not to boil or microwave them, as this kills off most of the vitamins and protective value.

Steam them or stir fry them for the best results.

Regular Intake Of Fruit, Vegetables, Poultry And Fish Could Prevent Cancer!

Research in the Journal of the American Medical Association found that plenty of fruit, vegetables, poultry and fish appeared to have a protective effect against cancer. 1,009 colon cancer patients were studied. Five years later they were reviewed and it was found that 324 patients had a recurrence of cancer and all of them died except for one. An additional 28 patients died without documented cancer recurrence. The study identified two major dietary patterns, one consisting of high intakes of meat, fat, desserts and refined foods and the other consisting of high intakes of fruit, vegetables, poultry and fish.
Those that ate more fruit and vegetables had higher survival rates and those on fatty Western diets had higher death rates and more recurrences of disease.

Source
www.empowher.com

Technorati Tags: Cancer,Superfoods,Diet Tips,Diet,Health,Vivo,Online Health & Fitness

Study finds no link between marijuana use and lung cancer

2009-11-13T16:00:00.000Z

People who smoke marijuana--even heavy, long-term marijuana users--do not appear to be at increased risk of developing lung cancer, according to a study to be presented at the American Thoracic Society International Conference.

Marijuana smoking also did not appear to increase the risk of head and neck cancers, such as cancer of the tongue, mouth, throat, or oesophagus, the study found.

The findings were a surprise to the researchers. "We expected that we would find that a history of heavy marijuana use--more than 500-1,000 uses--would increase the risk of cancer from several years to decades after exposure to marijuana," said the senior researcher, Donald Tashkin, M.D., Professor of Medicine at the David Geffen School of Medicine at UCLA in Los Angeles.

The study looked at 611 people in Los Angeles County who developed lung cancer, 601 who developed cancer of the head or neck regions, and 1,040 people without cancer who were matched on age, gender and neighbourhood. The researchers used the University of Southern California Tumour Registry, which is notified as soon as a patient in Los Angeles County receives a diagnosis of cancer.

They limited the study to people under age 60. "If you were born prior to 1940, you were unlikely to be exposed to marijuana use during your teens and 20s--the time of peak marijuana use," Dr. Tashkin said. People who were exposed to marijuana use in their youth are just now getting to the age when cancer typically starts to develop, he added.

Subjects were asked about lifetime use of marijuana, tobacco and alcohol, as well as other drugs, their diet, occupation, family history of cancer and socioeconomic status. The subjects' reported use of marijuana was similar to that found in other surveys, Dr. Tashkin noted.

The heaviest smokers in the study had smoked more than 22,000 marijuana cigarettes, or joints, while moderately heavy smokers had smoked between 11,000 to 22,000 joints. Even these smokers did not have an increased risk of developing cancer. People who smoked more marijuana were not at any increased risk compared with those who smoked less marijuana or none at all.

The study found that 80% of lung cancer patients and 70% of patients with head and neck cancer had smoked tobacco, while only about half of patients with both types of cancer smoked marijuana.

There was a clear association between smoking tobacco and cancer. The study found a 20-fold increased risk of lung cancer in people who smoked two or more packs of cigarettes a day. The more tobacco a person smoked, the greater the risk of developing both lung cancer and head and neck cancers, findings that were consistent with many previous studies.

The new findings are surprising for several reasons, Dr. Tashkin said. Previous studies have shown that marijuana tar contains about 50% higher concentrations of chemicals linked to lung cancer, compared with tobacco tar, he noted. Smoking a marijuana cigarette deposits four times more tar in the lungs than smoking an equivalent amount of tobacco. "Marijuana is packed more loosely than tobacco, so there's less filtration through the rod of the cigarette, so more particles will be inhaled," Dr. Tashkin said. "And marijuana smokers typically smoke differently than tobacco smokers--they hold their breath about four times longer, allowing more time for extra fine particles to deposit in the lung."

One possible explanation for the new findings, he said, is that THC, a chemical in marijuana smoke, may encourage aging cells to die earlier and therefore be less likely to undergo cancerous transformation.

The next step, Dr. Tashkin says, is to study the DNA samples of the subjects, to see whether there are some heavy marijuana users who may be at increased risk of developing cancer if they have a genetic susceptibility for cancer.

From American Thoracic Society
Source
www.scienceblog.com

Technorati Tags: Causes of Lung Cancer,Cancer,Marijuana,Pot,Weed,Joint,Smoking,Does Smoking Weed Give You Cancer,Does Smoking a Joint Cause Lung Cancer,Lung Cancer,Drug Information

Worldwide Survey Reveals Fitness Trends for 2010

2009-11-13T11:48:00.001Z

Source
www.examiner.com

For the past 4 years, the editors of the American College of Sports Medicine (ACSM)’s Health & Fitness Journal have developed and widely disseminated an electronic survey to determine trends in the health and fitness industry. These results do not attempt to evaluate equipment, gear, tools, apparatus, or other paraphernalia that may suddenly appear at clubs or during late-night infomercials.

The survey has been designed to confirm or to introduce trends (not fads) that have been sustained by having a proven impact on the industry.

Educated and Experienced Fitness Professionals: a trend that continues with education and certification programs that are fully accredited by national third-party accrediting organizations for health/fitness and clinical professionals.
Strength Training: for both men and women whose main focus is on using weight training to simply increase or maintain strength as they age.
Children and Obesity: addressing the ever-growing problem of childhood obesity and a potential new market for commercial and community-based organizations. For the first time since these predictions were made, the next generation of young people may not live as long as their parents or grandparents.
Personal Training: personal training continues to be recognized as a profession not just for young people starting out, but as a long-term (if not lifelong) occupation. Survey respondents believe that personal trainers are here to stay and will continue to be an important part of the professional staff of health and fitness centers.
Core Training: emphasises strength and conditioning of the stabilising muscles of the abdomen and back. Core training continues to use stability balls, BOSU balls, wobble boards, and foam rollers, among many other pieces of equipment.
Special Fitness Programs for Older Adults: a trend that emphasises and caters to the older adult. As the baby boom generation ages into retirement and because they may have more discretionary money than their younger counterparts, fitness clubs will capitalise on this growing market.
Functional Fitness: using strength training to improve balance, co-ordination, strength, and endurance to improve one’s ability to do activities of daily living. Exercise programs reflect actual activities someone might do during the day.
Sport-Specific Training: incorporates sport-specific training especially for young athletes. For example, a high school athlete might join a commercial or community-based fitness organization to help develop skills during the off-season and to increase strength and endurance. This is an interesting trend for the health/fitness industry to watch over the next few years. The combination of possibly attracting a new market to commercial clubs as well as offering a different kind of service could lead to increased revenues.
Pilates: a form of exercise that targets the core of the body (i.e. the abdomen, back, and hips) while using the entire body during a training session. Pilates can be done on special Pilates equipment, which may prove to be a secondary source of income for commercial and community-based organisations.
Group Personal Training: this trend expands the personal trainer’s role from strictly one-on-one training to small group training. The personal trainer works with two or more people (but in a small group) and offers discounts for the group. In these tough economic times when personal income seems to be decreasing, personal trainers need to be creative in the way they package personal training sessions. Training two or three people simultaneously seems to make great economic sense for both the trainer and the client. As the economy improves, it will be interesting to see if this trend continues.

This article was compiled from and is an abstract of the ACSM’s Health & Fitness Journal. The author also thanks the ACSM’s Health & Fitness Journal editorial team.

Technorati Tags: Personal Training,Online Health & Fitness,Fitness Industry Trends,Whats Big in the Fitness Industry for 2010,2010 Training Tips,Core Training,Strength Training,Group Training

Hula Hoops: From Child's Play to Real Exercise

2009-11-12T17:57:00.001Z

By Catherine Sharick, Time.com

To get in shape for her October wedding, Dawn-Samantha Cahill, 25, a production coordinator in New York City, tried every exercise routine she could think of. But the upended positions that yoga required made her feel self-conscious. Running on a treadmill was a bore. And lifting weights was just too difficult. Frustrated, Cahill started overeating instead of exercising, and her weight, on a petite, 5-ft. 2-in. frame, ballooned to 212 lb.

Cahill was nearly ready to give up, until one day last spring, she discovered a video on YouTube about hula-hooping. "The woman in the video was so sexy, and the moves she was making with a hula hoop were so cool," Cahill says. "Normally, watching a gorgeous woman like this would make me feel bad. Instead, I wanted to imitate her."

The woman with the rock-hard body and come-hither hula hoop was Christabel Zamor, author of Hooping: A Revolutionary Fitness Program and founder and CEO of San Francisco based HoopGirl Inc., which offers instructional hooping videos and classes. Inspired by Zamor, Cahill started waking up at 3:15 each morning to clear the furniture from the middle of her living room and hoop to tunes by Beyoncé and Lady Gaga for 45 min. before work. In five months, she lost 46 lb., dropping from a size 20 to a comfortable size 12. "I finally found an exercise that I could do every day because I felt like I wasn't exercising at all," says Cahill, who eventually ventured out of her living room and into scheduled hooping classes in New York City. "I was just having fun."

It might have ended up as just another passing fitness fad, but hula-hooping appears to have caught on and stuck. Zamor's HoopGirl began selling weighted, adult-size hoops in 2001, and other companies, including Los Angeles-based Hoopnotica, were founded soon after. Since then, the activity has gained thousands of followers worldwide. Hoopnotica's sales have more than quintupled over the past three years, according to co-founder Keaton Koechli, while HoopGirl's teacher-training program has grown from 24 instructors to more than 350 in 13 countries. Classes in the U.S. are typically offered in private studios, though Crunch gym members in Los Angeles can now take Hula Hoop Pilates. Enthusiasts also form their own organized hooping clubs like the Bay Area Hoopers, whose founder edits the online magazine Hooping.org — or coordinate frequent impromptu "meetups" in public parks and recreation centers. A recent group-hoop took place during the Race for the Cure in New York City, in which members hooped while walking three miles to raise money for breast-cancer research.

The initial appeal of hooping is that it's fun, but its lasting value is that it works. An hour of intense hooping can burn as many calories as an hour-long run on a treadmill. Exercisers can get a full-body workout with moves like HoopGirl's "pulse," which stimulates the entire core; the "limbo," which targets the back and thighs; and the "Wild West," which helps tone biceps and triceps. "Anything that gets people off the couch and burning calories is a good thing," says Pete McCall, an exercise physiologist for the American Council on Exercise. "Hooping can be a good way to mix up your routine and keep it from being boring."

You don't have to be rhythmically gifted to succeed either. Zamor says she was an overweight graduate student who spent most of her time tied to a computer at a desk before rediscovering the hula hoop at a music-and-arts festival in Los Angeles. "When I got my hoop, I was not a natural," says Zamor, who can now twirl a hoop on virtually every body part, "but I kept practicing and realized that it was something that can be self-taught, even for people who have never hooped in their lives." What's more, says Zamor, hooping cut her stress levels, helped her drop three pant sizes and introduced her to hundreds of people she would never have otherwise met. "I found that I touched a nerve in my community — hundreds of people reached out to me for instruction," she says.

As for Cahill, she'll be packing the collapsible travel hoop she received as a wedding gift to take with her on her honeymoon. And she has lost so much weight that she had to buy an entirely new gown just three months before her wedding day. "It's the best problem a bride could run into," says Cahill, "and I owe it all to hooping."

Source
www.time.com

Technorati Tags: Exercise for Beginners,Hula Hooping,Hula Hoop Exercise,How do you do Hula Hoop Training,Hoopgirl Inc,Slim down for a wedding,Vivo,Online Health & Fitness,Exercise Tips,New Training Routines,Successful Training,Training Fads

Want to become a Personal Fitness Trainer? 6 Steps to help you get there.

2009-11-12T16:54:00.001Z

Do you have a passion for fitness and training? Are you deemed very active by your friends? If so maybe a career in Fitness training is for you. If you have thought about it but not known

how you could achieve this then the following steps may help you on your quest.

1. Do you have the right qualities – Personal training is not just about the training aspect as you would require a lot of differing skills to be successful. Some of the skills you should have include being: a good motivator; well organized; patient and must love working with many different types of people. It is recommended that you have a healthy body to be successful.

2. Certifications – There are many certification courses available, however are all the same? The answer is obviously no and researching by calling your local gym will help you decide which course is right for you. There are many online or distant learning courses that you will find in completing this research. Completing your certificate whether online or in a class environment will give you a good indication of your suitability for fitness training.

3. Specialization – With any competitive market how well you can develop your skills to meet a niche will determine your success. The certificate courses offer specialization in a discipline which you can add to your impressive fitness training resume or CV.

4. Gain work experience at your local fitness centre – A quick scan of your local paper, local online via the web or your telephone book will give you the closest fitness training centres. Call some of them and inquire as to the availability of jobs and the application procedure. If there are no jobs then enquire about gaining work experience. That way if an opening comes up then you are ready immediately to start and the local training centre knows your good qualities.

5. Continue your Fitness Education once a job is secured – Even when you have secured a job but with all certifications or industry bodies an amount of continual training is required. This will keep you up to date with the latest techniques and equipment usage to maximise your customers experience and results.

6. Improve your value to your clients – A successful trainer will win the hearts and minds of their students. Improving on your soft skills when dealing with people will aid you when you are motivating people to step outside of their comfort zone. If they trust and like you then they will follow your instructions no matter how much pain they are in. Keep working on the relationship building with your students and they will stay with you for the long haul. Therefore you can then look to build your business and not just replace existing clientele. Also continue your fitness education and you will be showing your students the latest techniques to help them meet their goals.

Successfully working on the above six steps will aid you on the path to becoming a professional fitness trainer and providing your customers with the latest techniques to help them achieve their goals which in turn will help you achieve yours.

Source
www.newsfitness.com

Technorati Tags: How do I become a Personal Trainer,Characteristics of a Personal Trainer,What makes a good Personal Trainer,Personal Training Tips

Fish Oil Helps Diabetic Women Trim Body Fat And Lower Cholesterol

2009-11-12T15:52:00.001Z

Omega-3 fish oil has been touted as a “super hero” in the prevention of cardiovascular problems like high blood pressure or high cholesterol, blood clots and clogging of arteries. Now a small study from France suggests that omega-3’s may help women with type 2 diabetes reduce their body fat as well as fend off heart-threatening conditions.

Omega-3 fatty acids are considered “essential fats” because our bodies cannot manufacture them. Instead they must be provided in our diet by cold-water fish like mackerel, tuna, salmon and sardines or in vegetarian foods such as soybeans, walnuts, flax seed oil and tofu.

Women with type 2 diabetes have trouble managing blood sugar levels because their bodies respond poorly to insulin, the hormone that controls the transport and use of the blood sugar glucose. Studies have shown that excess fat around the midsection (the “apple” versus “pear” shape) contributes to insulin problems, general inflammation and an increased risk for both diabetes and heart disease.

Researchers at the INSERM, the French counterpart to the US National Institutes of Health, tested 27 women with Type 2 diabetes to see if giving them diets high in omega-3 fish oil might reduce abdominal fat, insulin insensitivity, and cholesterol or triglycerides in the blood. Diabetic women in a control group received a placebo oil in their diet instead of the omega-3 fish oil.

After three months, the women who had consumed the fish oil (1.8g per day) showed a greater reduction in their belly fat, inflammation factors, blood cholesterol and triglycerides than the women in the control group. The researchers found no change in insulin control of blood sugar in either group, however.

The study involved only a small number of women and large daily doses of omega-3 fish oil, but the results on body fat and blood cholesterol are encouraging. Larger clinical studies are needed to confirm similar benefits in diabetic women and men and to clarify any protective effects of omega-3’s on insulin insensitivity.

Important notes: Fish oil supplements can temporarily worsen blood sugar control in some diabetics and tend to thin the blood. Diabetics or any individual on blood thinners (i.e. aspirin, wafarin) should consult with their physician before taking fish oil or omega-3 supplements.

Source
www.empowher.com

Technorati Tags: Nutrition,Vivo,Online Health & Fitness,Fish Oil,Omega 3,Diabetes,Type 2 Diabetes,What should I eat for Diabetes

Poor nutrition stunts growth of 200 million children: U.N.

2009-11-12T14:21:00.001Z

Source
Yahoo News - Reuters

UNITED NATIONS (Reuters) – Nearly 200 million children in developing countries suffer from stunted growth and health problems due to poor nutrition in their early years, the U.N. children's foundation UNICEF said on Wednesday.

However, the percentage of children with retarded growth in Asia fell to 30 percent last year from 44 percent in 1990, and in Africa to 34 percent from 38 percent over the same period, UNICEF said in a report.

Despite a decline in the rate of the problem, 195 million children in developing countries under 5 years old have stunted growth due to poor nutrition during the critical period between their conception and second birthdays, UNICEF said.

Undernourished children often have poor physical health and slower mental development. When the problem is widespread, as in India and Afghanistan, it undermines those countries' ability to improve their economies and eradicate poverty.

"Under nutrition steals a child's strength and makes illnesses that the body might otherwise fight off far more dangerous," UNICEF Executive Director Ann Veneman said in a statement.

"More than one third of children who die from pneumonia, diarrhoea and other illnesses could have survived had they not been undernourished," she said.

More than 90 percent of the developing world's children facing stunted growth live in Africa and Asia, the report said. A third of them -- roughly 60.8 million -- are in India.

UNICEF said that countries with the highest prevalence of stunted growth among children under the age of five include Afghanistan (59 percent), Yemen (58 percent), Guatemala and East Timor (both 54 percent), Democratic Republic of the Congo (46 percent) and North Korea (45 percent).

India, the world's second most-populous country, continues to have a high rate of children under 5 years old suffering from retarded growth, though it fell from around 52 percent in 1992-1993 to 43 percent in 2005-2006, UNICEF said.

Veneman told reporters on a conference call that roughly 8.8 million children are dying every year from largely preventable causes and poor nutrition is a contributing factor in more than a third of those deaths.

She added that the issue of access to proper nutrition for impoverished children and pregnant and breastfeeding mothers was related to the larger issue of poor food security in a world where some 1 billion people are hungry or malnourished.

The 1,000 days from conception until a child's second birthday are the most important for growth and development, the report said. Insufficient nutrition during this period can permanently harm the body's ability to ward off and overcome diseases and damage a child's social and mental development.

Stunted growth, UNICEF said, can rarely be corrected. However, Veneman said it can be prevented and programs to improve access to iodized salt and vitamin A supplements in Africa and Asia have improved the situation in some countries -- and led to a reduction in infant and child mortality.

Ten Exercises You Can Do At Your Desk

2009-11-12T12:08:00.001Z

Many people in modern society have the same problem - very sedentary lifestyles. A lot of this stems from the fact that we have sedentary, glued-to-the-computer jobs which take a lot of time.

So here's a few tips - ways you can exercise and stretch at your desk. (Some are embarrassing if you work in a busy office, sorry!)

The Pump and Run

Pump both arms over your head for 30 seconds like you're "raising the roof". Then, quickly tap your feet on the floor, as if running through tires, for 30 seconds. Repeat this process for four to six minutes.

Disco Fever

Stand up and hold onto the desk with one hand. While holding on, twist your waist and other to one direction and straighten out coming back, like you're doing John Travolta's dance from Saturday Night Fever. One difference - keep your stare on the hand in motion, not at your date/camera/wall clock. Do this about ten times, and then switch to the other hand. 5 sets should do it.

Hammy Pulling

Sit back in a chair, making sure that your lower back is supported as to prevent back pain. Put both your hands under your right knee. Slowly, lift your left leg up, keeping your keen bent toward the chest. Do this 5 times and then repeat, switching legs.

The Paul Bunyan

Stand up. Bring your hands together near your right shoulder, as if you were about to chop wood. Slowly "swing the axe" by straightening your elbows and moving your hands toward your left thigh. Then come up to your left shoulder, and swing the axe toward your right thigh. That's one rep. Do it ten times.

We're Not Worthy!

Sit down, if you're not already. Stick out your legs so that they're straight, at a 45 degree angle to the floor. Raise both your arms above your head, hands together, extending out so that you're as flat as can be. Bending only your back and crunching at your abs, bring your arms as forward as you can and slowly back up to the extended position. 3 sets of 15 should be good.

The George Costanza

Get under your desk -- really. Get onto your knees and hold onto the desk with both hands. Place your neck between your arms and while straightening out your back, shoulders, and waist. Then, slowly, squeeze your body downwards. Continue the motion by straightening out your body and bending backwards.

30 Second Rump Squeeze

Tighten your butt. Really. Squeeze your "cheeks" together as tightly as you can, and hold for ten seconds. Release. Repeat 10 times. Do this five times a day. The tighter you squeeze, the better results you'll get.

Chest Stretch

Interlace your fingers behind your back, palms facing in. Raise and straighten your arms, squeezing your shoulder blades together and "opening up" your chest. Fold for five to ten seconds. Repeat five to ten times

Seated Crunches

Put your feet flat on the floor, and sit up straight. Put your hands and arms, folded,, in your lap. Breathe in deep through your nose, "crunching" your upper and lower abs, pushing your lower back against the chair. Hold for a 3 count and relax, breathing out through your mouth. Do 100 -- or until your boss looks at you funny.

Source
http://fitness.wikia.com

7 Ways to Sneak in a Holiday Workout

2009-11-12T11:01:00.001Z

With the holidays and new year around the corner, Americans have travel on their mind. Many people find that during holiday travel, their workout regimen seems to get thrown out of whack.
Fortunately, with a little proactive planning, you can maintain your fitness level, no matter where you are. According to IDEA, a membership organization for health and fitness professionals, the key is to be creative and remember that even short workouts are better than no workouts at all.
Here are a few tips from IDEA on how to keep in shape while you travel:

Do a "Condensed-but-intense-workout"

Customize your own 30-minute workout combining three lower body workouts (squats or lunges) and three upper body exercises (modified push-ups or chair dips).
Warm up with exercises like marching or jogging in place, then do 10-20 repetitions of a lower body exercise and 10-15 repetitions of an upper body exercise. Follow this with a minute of jumping jacks or jogging in place. Repeat this routine two or even three times and then try a variation of abdominal crunches, low back lifts and stretches.

Rehearse Your Routine

Practice makes perfect, so in order to be familiar and comfortable with your routine, do it as often as possible.

Get Active in Airports

If flight delays leave you with extra time at the airport, take advantage of it. Store your luggage in an airport locker and take a hike through the terminal.

Bring Tubes, Bands and More

Don't leave out fitness equipment when you’re packing for a trip. Bring fitness videos, comfortable walking shoes, a bathing suit or other gear that you can fit in your bag. Inspirational memos from a trainer or a motivational CD could help you get moving.

Get a Jump Rope

Jumping rope is a great way to get in a few minutes of intense cardio workout and it can be done just about anywhere. If you don’t have a jump rope, try climbing flights of stairs instead.

Plan to Relax

Don't overdo it. Staying fit is important, but don’t lose sight of the real reason for the holidays spending time with those who are important to you. If you want to do both, involve the whole family in a yoga or tai chi exercise to unwind.

Ease Back Into your Routine

Depending on how much you worked out during your travel, you may need to gradually ease back into your old routine. You may want to consider using lighter weights or decrease the intensity or the duration of your workouts until you can return to pre-trip conditions.

Source
www.active.com

Why Do You Exercise?

2009-11-12T10:46:00.001Z

If you are finding it difficult to stay focused on your exercise plan, there may be a few problems. First, you may not be doing the exercise that is best suited to your natural inclinations and second, you may be exercising for the wrong reasons. When it comes to getting healthy and sticking to an exercise plan, it is all too easy to fail. You need to set yourself up for success and the rest will easily fall into place.

Sit down for a minute and write down the reasons why you want to exercise.

Take your time and really think about each one. Now, once you’re done with that, next to each one, write an excuse why you don’t have to exercise. For example, let’s say that your first entry was “So that I look better.” Your refutation may look like this, “People should accept me for the way that I am.”

Go through each entry on your list and find an out for every reason you have given.

It shouldn’t be too hard, since most of us can usually come up with pretty decent reasons for avoiding things. When you’re done, take a hard look at your list and figure out what is really important to you.

Now, start an entirely new list. Find reasons to start exercising that you cannot refute.

Keep going until you find at least one good reason to exercise that you do not have an excuse to get out of. Don’t worry, it may take a while, especially if you are used to avoiding exercise. This isn’t about shame, it’s about finding the motivation inside of yourself to get the job done.

Once you have at least one reason, it’s time to do some goal setting.

Once again, we’re going to go through the same process. Write down your goals, and then come up with excuses for not achieving them. Start a new list of goals until you find the ones that are irrefutable. Take the time to really think each one through.

At this point, you should have at least one solid reason to exercise and one solid goal that you want to achieve. Now, it’s time to figure out how to get to that point. If you are already exercising, but aren’t quite happy with the plan you’ve picked, now is the best time to make that change and find one that is better suited for you.

List all of the exercises you know that you can do, whether it’s aerobics, strength training, walking or jogging.

Go through the procedure of finding excuses again, and narrow down the list until you come up with at least one type of exercise that you feel you can stick with. This will be your means of reaching your goal.

Now, you’ve got to put it all into action. If you stick to your plan, and remember that you have no excuses for backing out of it, you will start to see results. Hang in there, success is possible!

100 Ways to Live Forever

2009-11-11T16:32:00.001Z

1. Grill a steak. You may think it's bad for your heart, but you'd be wrong. Beef contains immunity-boosting selenium as well as homocysteine-lowering B vitamins. And up to 50 percent of the fat is the heart-healthy monounsaturated variety.

2. Watch a scary movie. Anything that causes your heart to race--slasher flicks, a good book, even being in love--also makes your heart stronger, according to researchers at Beth Israel Deaconess Medical Center. Upsetting the rhythm once in a while is like hitting your heart's reset button, which helps it keep on ticking.

3. Run indoors on hazy days. Researchers in Finland found that exercising outside on hot, hazy days when air pollution is at its worst can cut the supply of oxygen in the blood, making it more likely to clot.

4. Tell your wife to butt out. Or you may leave her -- in a hearse. Researchers in Greece found that individuals who were exposed to cigarette smoke for just 30 minutes three times a week had a 26 percent greater risk of developing heart disease than people who rarely encountered secondhand smoke.

5. Dive in the pool. U.K. researchers found that men who burn just 50 calories a day in strenuous activities like swimming and hiking are 62 percent less likely to die of heart disease than men who burn nearly seven times as many calories -- 340 per day -- during less active pursuits like walking and golfing.

6. Fight cholesterol with fat. A group of 17 Australian men with high cholesterol swapped macadamia nuts for 15 percent of the calories in their diets, and their total cholesterol dropped by between 3 and 5 percent, while their HDL (good) cholesterol rose by nearly 8 percent. The reason: Macadamias are the best natural source of monounsaturated fat.

7. Bike away the blues. Men who are suffering from depression are more than twice as likely to develop heart disease as guys who aren't depressed. So c'mon, get happy. In a trial of 150 men and women, Duke researchers found that after just 3 months of treatment, antidepressants and exercise were equally effective at relieving almost all symptoms of depression.

8. Meditate 20 minutes a day. According to Thomas Jefferson University researchers, this daily downtime may reduce your anxiety and depression by more than 25 percent. And that's important, since a University of Florida study found that patients with coronary artery disease who had the most mental stress were three times more likely to die during the period of the study than those with the least stress.

9. Buy a punching bag. A Harvard study found that men who express their anger have half the risk of heart disease compared with men who internalize it.

10. Take aspirin. Researchers at the University of North Carolina found that regular aspirin consumption cut the risk of coronary heart disease by 28 percent in people who had never had a heart attack or stroke, but were at heightened risk. For maximum impact on your blood pressure, take a low dose just before bed.

11. Drink cranberry juice. University of Scranton scientists found that volunteers who drank three 8-ounce glasses a day for a month increased their HDL-cholesterol levels by 10 percent, enough to cut heart-disease risk by almost 40 percent. Buy 100 percent juice that's at least 27 percent cranberry.

12. Rise and dine. In a study of 3,900 people, Harvard researchers found that men who ate breakfast every day were 44 percent less likely to be overweight and 41 percent less likely to develop insulin resistance, both risk factors for heart disease.

13. Fortify with folic acid. A study published in the British Medical Journal found that people who consume the recommended amount each day have a 16 percent lower risk of heart disease than those whose diets are lacking in this B vitamin. Good sources of folic acid: asparagus, broccoli, and fortified cereal.

14. Take the stairs. People who walked an extra 4,000 to 5,000 steps each day lowered their blood pressure by an average of 11 points, according to a small study at the University of Tennessee.

15. Order a chef's salad. Leafy greens and egg yolks are both good sources of lutein, a phytochemical that carries heart-disease-fighting antioxidants to your cells and tissues.

16. Refill the bowl. A study in the American Journal of Clinical Nutrition reports that two servings of whole-grain cereal (Cheerios count) a day can reduce a man's risk of dying of heart disease by nearly 20 percent.

17. Drink more tea. An American Heart Association study found that men who drank 2 cups of tea a day were 25 percent less likely to die of heart disease than guys who rarely touched the stuff. The reason: flavonoids in the tea, which not only improve blood vessels' ability to relax, but also thin the blood, reducing clotting.

18. Measure BP after exercise. Ask your doctor to measure your blood pressure after a cardiac stress test. "The numbers will be higher, but studies show they'll also be a better indicator of your overall health," says Kerry Stewart, M.D., of Johns Hopkins University.

19. Decaffeinate. Drinks that contain caffeine increase blood pressure by nearly 4 points, on top of speeding up your heart rate by an average of 2 beats per minute. It's enough to push a borderline heart problem into the danger zone.

20. Join a group. Any group. According to research from the University of Chicago, lonely people have a harder time dealing with stress and are at greater risk of heart disease than people with a wide circle of friends.

21. Choose dark chocolate. Cocoa contains flavonoids that thin the blood and keep it from clotting (like it does just before you clutch your chest and expire). And at least a third of the fat in chocolate is oleic acid, which is the same healthy, monounsaturated fat found in olive oil. Dove dark chocolate bars retain as many flavonoids as possible.

22. Trade the salt for Mrs. Dash. A 20-year study in the Journal of the American Medical Association found that overweight men with the highest sodium intakes were 61 percent more likely to die of heart disease than those with lower intakes.

23. Have a drink every other day. A Boston study of 38,000 men found that men who drink alcohol three or four times a week have a 32 percent lower risk of heart attack than men who drink less than once a week. Moderate amounts of alcohol raise HDL cholesterol levels and keep the blood thin, reducing the threat of artery-clogging clots. Drinking more frequently is fine (up to the limit at which your friends -- or the state police -- gather and confront you), but won't provide additional heart protection, the study's authors report.

24. Touch her. Ten minutes of skin-to-skin contact (hand-holding, hugs) with your mate can help keep your blood pressure and pulse from spiking during stressful times, according to University of North Carolina researchers.

25. Double the tomato sauce. The lycopene in tomatoes prevents the harmful buildup of cholesterol on artery walls. So double up the sauce on your pizza and pasta.

26. Get your daily B vitamins. A study at the Cleveland Clinic found that men with diets low in B vitamins were more than twice as likely to develop heart disease as men with higher levels in their systems.

27. Go fishing for tuna. Omega-3 fats in tuna help strengthen heart muscle, lower blood pressure, and prevent clotting--as well as reduce levels of potentially deadly inflammation in the body. Plus, tuna's high in protein. Research shows that consuming more protein may lower a man's risk of heart disease by nearly 26 percent.

28. Add ground flaxseed to your food. It's a natural source of omega-3s, for men who don't like fish.

29. Fartlek! "Losing as little as 5 to 10 percent of your body weight will reduce your visceral-fat stores by 25 to 40 percent," says Jean-Pierre Despres, a professor of human nutrition at Laval University in Quebec City. A study in Medicine and Science in Sports and Exercise found that doing fartlek -- alternating speeds throughout your run -- helps you lose weight faster than moving at a steady pace.

30. Take up rowing. A study in the European Journal of Applied Physiology found that, compared with running, rowing uses more muscle and causes your heart to pump more blood through the body, resulting in greater overall gains in cardiovascular fitness.

31. Schedule a flu shot. A New England Journal of Medicine study found that people who'd been vaccinated against the flu were also 19 percent less likely to be hospitalized for heart disease than people who hadn't gotten the shot.

32. Be a sponge. Loma Linda University researchers found that drinking five or more 8-ounce glasses of water a day could help lower your risk of heart disease by up to 60 percent--exactly the same drop you get from stopping smoking, lowering your LDL (bad) cholesterol numbers, exercising, or losing a little weight.

33. Eat grapefruit. One a day can reduce arterial narrowing by 46 percent, lower your bad-cholesterol level by more than 10 percent, and help drop your blood pressure by more than 5 points.

34. Order garlic bread. In addition to lowering cholesterol and helping to fight off infection, eating garlic may help limit damage to your heart after a heart attack or heart surgery. Researchers in India found that animals who were fed garlic regularly had more heart-protecting antioxidants in their blood than animals who weren't.

35. Top your toast. Black currant jelly is a good source of quercetin--an antioxidant that Finnish researchers believe may improve heart health by preventing the buildup of the free radicals that can damage arterial walls and allow plaque to penetrate.

36. Scramble an egg. They're relatively low in saturated fat, and they're packed with betaine, a compound that helps lower homocysteine levels in the blood by as much as 75 percent. Eggs are one of the few good food sources of betaine.

37. Take chromium. According to new research from Harvard, men with low levels of chromium in their systems are significantly more likely to develop heart problems. You need between 200 and 400 micrograms of chromium per day--more than you're likely to get from your regular diet. "Look for a supplement labeled chromium picolinate--it's the most easily absorbed by the body," says Gary Evans, Ph.D., a chromium expert.

38. Do more crunches. A study of 8,000 Canadians found that individuals who could do the most situps in 1 minute were also the least likely to die over a period of 13 years. The reason? Strong abs equal more muscle and less belly fat, and the less abdominal fat you have, the lower your risk of heart disease becomes.

39. Don't double dip. Heart patients who took ibuprofen along with their aspirin had a nearly 75 percent higher risk of premature death than those taking only aspirin, according to a study, conducted in Scotland, of more than 7,000 participants.

40. Pair up. Married men are less likely to die of heart disease than bachelors. Toronto-based researchers studied 100 men and women with mild high blood pressure and found that after 3 years of marriage, the happily married men had healthier hearts than their unmarried brothers. Just choose your bride wisely, or your heart will be broken and sick.

41. They really are good for your heart. Beans are a great source of homocysteine-lowering folate and cholesterol-lowering soluble fiber. Tulane University researchers found that people who ate four or more servings a week had a 22 percent lower risk of developing heart disease (and 75 percent fewer camping companions) than less-than-once-a-week bean eaters.

42. Order take-out. Lots of Chinese and Indian foods contain ginger or turmeric-- spices packed with natural anti-inflammatories. "Anything that helps keep levels of inflammation low is good for your heart," says Andrew Weil, M.D., author of Eating Well for Optimum Health.

43. Wash your hands. German researchers followed 570 people for an average of 3 years and found that those with the most antibodies (from fighting off infections) in their systems also had the most significant clogging in the arteries of their hearts, necks, and legs. Use liquid soap. Germs can live on bars.

44. Read a good book. Swiss researchers found that men who recited poetry for half an hour a day lowered their heart rates significantly, reducing their stress levels and possibly their heart-disease risk. You don't need to go all Emily Dickinson; just try reading aloud to your wife or kids instead. Or to yourself. (But not on the subway.)

45. Swap honey for sugar. Researchers at the University of Illinois found that honey has powerful antioxidant qualities that help combat cardiovascular disease, while sugar consumption can lower your levels of HDL cholesterol, potentially increasing your risk of heart-related disorders.

46. Smile. Researchers at Harvard kept tabs on 1,300 healthy men for 10 years. At the end of the study, they found that individuals with the most positive attitudes at the start of the trial were half as likely to have experienced heart problems as men with more negative attitudes.

47. Finish your degree. California researchers found that women with 4-year or advanced degrees have a lower risk of heart disease than those who are less educated. The benefit comes from moving up the earnings ladder.

48. Play hard. Any regular vigorous physical activity reduces your risk of cardiovascular disease, even if performed for only 5 to 10 minutes at a time, says John Yarnell, Ph.D., of Queen's University of Belfast, who authored a study on the subject.

49. Pee in the bushes. After studying 40 people with heart disease, researchers at Taiwan University in China found that the stress of having a full bladder increases heart rate by an average of 9 beats per minute and constricts the flow of blood by 19 percent. Either could be enough to trigger a heart attack, says study author Tsai Chang-Her, M.D.

50. Use the rotisserie. Foods cooked at high temperatures produce blood compounds called advanced glycation end products, which researchers at Mount Sinai Hospital say reduce cell elasticity and increase heartdisease risk. Three fixes: Steam your vegetables, add marinade to your meat before grilling to keep it moist, and cook foods longer at lower temperatures.

51. Buy a dog. All that love ("You're a good boy, yes you are!") and aggravation ("Bad dog! No eat Daddy's crab dip!") makes your heart more adaptable and better able to deal with the stress that can lead to heart disease.

52. Bundle up. In a study of half a million people, doctors at Lille University in France found that cold spells that decrease the temperature by more than 18?F from one day to the next can increase heart-attack risk by as much as 13 percent.

53. Don't let your tank hit empty. A study in the British Medical Journal found that people who eat six or more small meals a day have 5 percent lower cholesterol levels than those who eat one or two large meals. That's enough to shrink your risk of heart disease by 10 to 20 percent.

54. Build an iron heart. Harvard researchers found that lifting weights 30 minutes a week is enough to reduce your risk of heart disease by 23 percent.

55. Stop at 2 cups. Dutch researchers found that people who drank roughly 4 cups of coffee a day had 11 percent higher levels of heart-damaging homocysteine in their blood than non-coffee drinkers.

56. Check for carbon monoxide. Almost all large household appliances, including furnaces, water heaters, washers, dryers, and fireplaces, can leak carbon monoxide into your home. Large levels of the gas can kill you in hours, but long-term exposure to tiny amounts can be just as lethal, promoting the formation of blood clots and increasing the risk of heart disease. So make sure vents are clear and appliances are properly ventilated, and install a carbon monoxide detector near your bedroom.

57. Rinse, brush. Rinse your mouth with Cool Mint Listerine and brush with Colgate Total toothpaste. They'll reduce oral bacteria, which can decrease your risk of a heart attack by 200 to 300 percent, according to University of Buffalo researchers.

58. Snack on nuts. Harvard researchers found that men who replaced 127 calories of carbohydrates--that's about 14 Baked Lays potato chips--with 1 ounce of nuts decreased their risk of heart disease by 30 percent.

59. Knock off before Nightline. A 10-year study of 70,000 women found that those who get 5 or fewer hours of sleep on a regular basis have a nearly 40 percent greater risk of heart disease than those who sleep a full 8 hours. One possible reason: Research shows that people who are exhausted have higher levels of fibrinogen, a blood-clotting protein that can drastically reduce blood flow to the heart and brain.

60. You don't want fries with that. In a study published in the New England Journal of Medicine, the exercise and nutritional habits of 80,000 women were recorded for 14 years. The researchers found that the most important correlate of heart disease was the women's dietary intake of foods containing trans fatty acids, mutated forms of fat that lower HDL and increase LDL (bad) cholesterol. Some of the worst offenders are French fries.

61. Have more sex. You might think all that grunting and sweating would increase your risk of a stroke, but University of Bristol researchers say the opposite is actually true. Not only are men who have sex at least twice a week less likely to have a stroke than men who have sex less often, but all that steamy exercise may also help reduce their heart-disease risk by up to a third, compared with guys who aren't getting any.

62. Take Monday off. The reduction in stress from missing a few days of work shrinks heart-attack and stroke risk by nearly 30 percent, according to a new study conducted at the State University of New York.

63. Eat oatmeal cookies. In a University of Connecticut study, men with high cholesterol who ate oat-bran cookies daily for 8 weeks dropped their levels of LDL cholesterol by more than 20 percent.

64. Pull it. By the age of 20, up to 65 percent of men have at least one misaligned wisdom tooth that will never come in properly. Leave the tooth alone and bacteria can collect around it in a pocket, increasing your risk of all kinds of infections, including periodontal disease -- which has been linked to heart disease.

65. Toss your salad with olive oil. Men whose diets include as much as 2 ounces of olive oil a day have an 82 percent lower risk of having a fatal first heart attack than men who consume little or none. Olive oil is rich in monounsaturated fats -- known to hinder the oxidation of LDL cholesterol into its artery-clogging form.

66. Get your BP under 120/80. If your blood pressure is high (more than 140/90), knocking 20 points off the top number (systolic BP, the pressure when your heart is contracting) and 10 points off the bottom number (diastolic BP, the pressure when your heart is between beats) can cut your risk of dying of heart disease in half.

67. Feast on potassium. Slice a banana on your cereal, then bake a sweet potato or cook up some spinach for dinner. All are loaded with potassium. Studies show that not getting your daily 3,500 milligrams of potassium can set you up for high blood pressure. Other good sources of potassium include raisins, tomatoes, and papayas.

68. Have a fibre appetizer. Take a fibre supplement -- Metamucil, for instance -- 15 minutes before each meal. It'll help slow the digestion of highly processed starches and sweets. Diets high in foods that quickly raise your blood sugar may increase heart-disease risk.

69. Trim your BMI Even if you work out and are reasonably fit, researchers at Boston University found that having a body-mass index over 25 can increase your risk of heart disease by as much as 26 percent.

70. Pick French wine over German. According to research in the Journal of the American College of Cardiology, French red wine has up to four times more artery-protecting enzymes than German reds.

71. Know what's in your arteries. Results of a highly sensitive C-reactive protein blood test, together with your cholesterol numbers, can help give doctors a more accurate picture of your heart-disease risk. And an apo B measurement may be a more reliable indicator of heart disease than LDL cholesterol, according to a recent review of studies comparing the two.

72. Move to the sticks. Or sleep with earplugs. German researchers found that people who endured night-time sound levels that averaged higher than 55 decibels--about the volume of a washing machine or a coffee percolator--were twice as likely to be treated for high blood pressure as those who slept with sound levels under 50 decibels.

73. Climb. Yale researchers found that men with insulin resistance -- a risk factor for diabetes and heart disease -- who exercised on a stair climber for 45 minutes 4 days a week improved their sensitivity to insulin by 43 percent in 6 weeks.

74. Have a Mac(intosh) attack. Men who frequently eat apples have a 20 percent lower risk of developing heart disease than men who eat apples less often.

75. Go fish. The American Heart Association recommends eating fish at least twice a week. If that's not on your meal plan, try a fish-oil supplement instead. Besides lowering blood pressure and clearing plaque from the arteries, 1 to 2 grams of fish oil a day improves blood flow and helps maintain a regular heartbeat.

76. Push yourself. Harvard researchers found that men who perceived themselves to be working out vigorously were 28 percent less likely to develop heart disease than guys who felt they were slacking. An intense run should be at 75 to 85 percent of your maximum heart rate. (Calculate your MHR by subtracting your age from 220.)

77. Switch your spread. Buy trans fat-free margarine, such as Smart Balance Buttery Spread. Researchers in Norway found that, compared with butter, no-trans margarine lowered LDL cholesterol by 11 percent.

78. Slice your risk. Sure, whole-wheat bread contains cholesterol-lowering fibre, but it's also packed with nutrients that will help keep your blood free of other deadly debris.

79. Take the Concord. University of California researchers found that compounds in Concord grapes help slow the formation of artery-clogging LDL cholesterol. The grapes also lower blood pressure by an average of 6 points if you drink just 12 ounces of their juice a day.

80. Close the car windows. Harvard researchers monitored the strength of 40 middle-aged men's hearts and then tracked the men's exposure to airborne pollution. "The more particles the men inhaled, the harder it was for their hearts to adjust to different types of activity," says David C. Christiani, M.D., the study author.

81. Add E to aspirin. Researchers at the University of Pennsylvania found that a combination of the antioxidant (shoot for 800 international units) and blood-thinner helped reduce levels of plaque in clogged arteries by more than 80 percent.

82. Beat the heat with a handful of cold grapes. University of Connecticut researchers recently discovered that fresh grapes provide cholesterol-lowering, artery-clearing protection similar to that you get from drinking concentrated grape juice or wine.

83. Ditch the fad diet. University of Michigan researchers found that people whose weight fluctuated wildly -- as it tends to do when you adopt the whack-job-diet-of-the-month -- had weaker hearts and worse blood flow than people who lost weight more slowly but kept it off for good.

84. Make friends at work. Researchers at St. Johns University studied 70 New York City traffic cops and found that men with the most work friends also had the lowest heart rates and healthiest blood-pressure levels, even during times of stress.

85. Cheaters never prosper. Casual extramarital sex increases your risk of a fatal heart attack. Doctors at London's St. Thomas's Hospital found that 75 percent of cases of sudden death during sex involved a two-timing spouse -- and the death risk was greatest in men who took up with much younger women. The docs found hardly any risk of heart attack in long-term relationships.

86. Use the free blood-pressure test (wisely). Most of the free blood-pressure-monitoring machines found in pharmacies aren't 100 percent accurate. According to a Canadian study, the machines can be off by an average of 8 points systolic and 4 points diastolic per reading. Check your BP three times, then average the readings.

87. Eat fresh berries. Strawberries, raspberries, and blueberries are all loaded with salicylic acid--the same heart-disease fighter found in aspirin.

88. Tune out stress. Blood pressure surges in the morning. But listening to music instead of Howard Stern can help control it, reducing your chances of a morning coronary.

89. Root for your team. A study on World Cup Soccer found heart-attack rates fell among locals when the home team won. Experts believe that the euphoria of a win, plus stress reduction from leisure pursuits, may help keep heart problems at bay.

90. Stop snoring. Half of all people with sleep apnea -- a condition that occurs when people quit breathing for up to a minute at a time while sleeping -- also have high blood pressure, caused by unusually high levels of the hormone aldosterone. Beat the apnea and the BP drops, too. Your doctor can prescribe a SleepStrip, an at-home sleep-apnea test.

91. Swallow phytosterols or phytostanols. Both substances -- derived from pine trees and soy--lower bad cholesterol levels by an average of 10 to 15 percent. Besides being available in supplements, the compounds are in cholesterol-lowering spreads like Benecol and Take Control.

92. Buy calcium-fortified OJ. Increasing the calcium in your diet can lower your blood pressure. You'll derive a benefit from the vitamin C as well. According to research from England, people with the most vitamin C in their bloodstreams are 40 percent less likely to die of heart disease.

93. Snack on pumpkin seeds. One ounce of seeds contains more than a third of your recommended intake of magnesium. According to Mildred Seeling, M.D., author of The Magnesium Factor, magnesium deficiencies have been linked to most risk factors for heart disease, including high blood pressure, elevated cholesterol levels, and the increased build-up of plaque in the arteries.

94. Get pricked. Acupuncture appears to trigger the endorphins that help the heart relax and fight off stress, researchers say.

95. Change your oil. Researchers in India found that men who replaced the corn and vegetable oils in their kitchens with sesame-seed oil lowered their blood pressure by more than 30 points in just 60 days, without making any other changes in their diets.

96. Rub. Massage helps relieve stress and reduce levels of inflammation-triggering chemicals in the skin, says Maria Hernandez-Reif, Ph.D., of the Touch Research Institute at the University of Miami.

97. Pick the can. The Journal of Agricultural and Food Chemistry found that many canned vegetables contain up to 40 percent higher levels of heart-disease-fighting antioxidants than fresh vegetables do.

98. Have the red liquorice. A compound in liquorice root has been shown to spike blood pressure--especially in men who eat a lot of black liquorice. Fruit-flavoured liquorice, however, doesn't contain the compound.

99. Be a part-time vegetarian. Researchers in Toronto found that men who added a couple of servings of vegetarian fare such as whole grains, nuts, beans, and tofu to their diets each day for a month lowered their LDL cholesterol by nearly 30 percent.

100. Put these tips to use. Remember: Your heart will benefit more from a few long-term health improvements than from a flurry of activity followed by a return to the dangerous norm. We've given you the tools to protect yourself. Work 10 tips into your line-up over the next month. When they become second nature, adopt 10 more. By year's end, the percentages should swing around in your favour. You can do this. It's the only way to give your heart a beating chance.

Exposed Hidden Secrets Of Super Body Building Nutrition

2009-11-11T15:31:00.001Z

Whether you’re body building for yourself or if you’re interested in taking part in competitions, a specialised diet that contains all of the essential nutrients for muscle building is an absolute must for those who are intent on developing their physique. It’s a common fact: anyone who is actively participating in a body building exercise plan needs to take in more calories than a person of a similar build who isn’t doing the same sort of training, simply because a body building workout has greater demand for energy. Supplying the body the right amount of calories and the right mix of nutrients is the key to proper body building nutrition.

Protein plays a tremendously significant role in aiding a body builder to increase muscle mass. Generally speaking, about thirty percent of a body builder’s calorific intake should be in the form of protein. Of course, every individual is different and thirty percent is only a rough guideline. The most popular protein choices are egg whites, fish, and chicken. However, another option to consider for a powerful supply of protein is beef liver. Ounce for ounce, you can’t find a meat more densely packed with protein. In addition, some also choose to supplement their normal diets with protein powders, which can enhance muscle development. No matter what, make sure you check with your doctor or nutritionist and explain your exercise plans to them in detail, so they can provide you informed advice on proper body building nutrition.

Carbohydrates, or carbs, are necessary to provide the body with sufficient levels of energy to deal with the strenuous nature of an intense body building workout. Exercising for maximum gain is significantly different than working out to achieve good health and general overall fitness, and your body’s needs certainly vary depending on the types of exercise you’re doing. During hardcore training your body is going to burn calories at a high rate, and you’re going to need those carbs to fuel your system. It’s quite easy to see why proper body building nutrition is an absolute must in order to provide maximum muscle building efficiency.

And speaking of carbs, beef liver (mentioned above) also has carbohydrates that red beef lacks. Consider beef liver over red beef because it doesn’t have the fat of red beef but it brings the protein and carbs.

And what about your food intake? How should you manage your meals? Body building nutrition differs from the nutritional routines of the average person. While most people prefer to stick to the traditional “three meals a day” food plan, a body builder who is serious about proper food management will likely opt for 5 or even 7 much smaller meals, spread throughout the day at regular intervals. This ensures that the body maintains a regular metabolism, which is the key to body building nutrition.

Source
www.ottawaohiochamber.com

Sponsor Jessica - 5k Santa run for King's College Hospital

2009-11-10T22:11:00.000Z

Jessica's 5k Santa run for King's College Hospital
I am asking all to sponsor me in a 5k run in London on the 6th December 2009 to raise money for King’s College hospital.

This is for the help and support that King’s College Hospital has shown to my sister Gemma and her partner Dan. Who her 20 weeks scan at QEQM hospital had found a problem w...ith her baby that she is currently expecting. They had been told he has a diaphragm hernia. To those who do not understand what this is, it is a whole in the diaphragm in which has allowed some of the babies organs up in to the chest cavity. This has not allowed the Lungs to be able to form properly.

At the present moment in time Gemma has had two operations to the baby whilst still inside her to put a balloon in the babies windpipe to try to expand the lungs out in order for them to be able to grow, the first did not work and we are waiting to here news that it has the second time and the balloon is still afloat from the operation.

All the operations and pregnancy scans, check ups have now been passed from QEQM to King’s College hospital in London to constantly monitor the progression of the baby’s lungs. From the operation that has already been done there is still only a 50% chance of the baby survival.

My mum and I want to be able to give something back to the hospital charity for all the help and support given to Gemma, Daniel and the baby.

King’s College Hospital has the only Professor in Europe who will undergo these operations whilst the woman is still in pregnancy. They have a large team of people who specialise in these procedures, after the baby is born another team of specialists will take over at King’s to help with the survival of the baby further.

Please sponsor me and my mum as little or as much as you can afford and help me make a difference. To give something back to the amazing people that help save lives.

You can do this by visiting http://www.justgiving.com/Jessica-Cornish

Thank you.

Jessica

The Best Exercise to Burn Fat

2009-11-10T11:19:00.001Z

The majority of people desperately try to find the best ways to lose not only weight, but also fat. Unfortunately, going on a diet alone may burn some fat, but it will also lead to muscle loss. However, as long as the percentage of lean muscle is high, you are likely to burn fat more quickly. When you start with a diet program, you should do exercises that not only reduce calories, but also ones that build lean muscles. If you have this in your mind, doing best exercise to burn fat will help you achieve the desirable results more rapidly than others.

If you can’t make up your mind which exercises to choose, cross training is a great choice. It allows you to mix strength training and aerobic exercises to get rid of the fat content in your body.

First of all, start with lifting weights to build your muscles and increase the rate at which your body burns fat. Go to your local gym and ask about their weight lifting facility. Nowadays, there are a lot of modern weight lifting clubs which are no longer the old sweaty gyms where muscle-bound men grunted and dropped the weights. Ergonomic weight machines detach individual muscle groups and allow you to work the muscles with safety.

Each session you should alternate which muscle groups you work. Your muscles need some time to recover after a lifting session, so exercise a different muscle group each session. It means that if you work arms one day, you should work your legs the next. The optimal space between workouts is 48 hours so that your muscles repair themselves before your next lifting workout.

Include cardiovascular exercise to burn fat in your diet program. In addition to your fat-burning routine, you should also add an aerobic workout at least three times a week. Throughout aerobic session, your heart rate will increase, supplying your body and muscles with enough oxygen and improving your metabolism.

Make sure that you choose cardiovascular workouts that will keep you motivated. You can either join a step aerobics class or go jogging. Spend 15 minutes on the stair-stepper, another 15 on the treadmill and end up with 15 minutes on an elliptical trainer. Any exercise that increases your heart rate and keeps it up will surely be of great help in making attempts to lose weight. All in all, make sure you employ any of the aforementioned tips and choose the best exercise to burn fat according to your needs and capabilities.

Source
http://losebodyfatdiet.com

The Best Foods For Young Athletes

2009-11-10T10:44:00.001Z

The connection between nutrition and athletics has been well documented, but good nutrition is virtually unpractised. It is not uncommon for a young athlete to have a burger and French fries before a big game and think nothing of it. But the correlation between optimal performance and an optimal diet for young athletes has been established long ago. It is no surprise that optimal athletic performance requires the proper food and nutrient intake, tailored to that individual, and the individual's sport as well. Many young athletes today typically gravitate toward eating patterns that are not only unhealthy, but which decrease their chances of optimal performance. If this is your son's or daughter's case, it may be time you try a different approach.

The daily calorie intake for every young athlete should be congruent with the sport they play, their gender and age, and also their size and shape. Young athletes, even more than regular young people, need more energy and calories for their growing bodies. If a young athlete has far too few calories than is needed for the body to develop, it could even be damaging to their bodies. It is said that the average girl and boy athletes under the age of 13 need about 2000-2300 calories per day, while girls from 14-18 may need about 2400-2500. But it is no surprise that as the young male's body grows at a rapid pace, the young athlete needs even more calories to keep up. The average caloric intake for a young male athlete 14-18 years old is about 3,200 calories a day.

Now just because the young athlete needs more calories than a normal person this doesn't mean that all calories are good. Carbohydrates are the young athletes' best food source. Carbohydrates work to rapidly break down blood sugar (glucose), which is the body's primary energy source. The brain, nervous system, and largely all the muscles are fed primarily by glucose. Inadequate carbohydrate intake can lead to fatigue, low energy levels, not to mention a less than optimal performance. It is important for a parent to know, however, the proper intake of carbohydrates in relation to other foods. Carbohydrates should make up around 60% of your young athlete's diet, with starches and grains being the bulk of that 60%. These are foods like pasta, breads, potatoes and rice.

The young athlete's body also needs a steady supply of protein as well. Proteins are the building blocks of young muscles and other body tissue that is most vulnerable during this young age. Protein is a less efficient energy source than carbohydrates, but it is no less important. Protein should take up roughly 15-25% of the daily total calories with foods like fish, eggs, lean meats, and poultry being eaten regularly. Fats are important to the young athlete's diet as well. Good sources of healthy fat are meats, olive oil, nuts, and some dairy products.

Whether your children play winter or summer sports, make sure your young athletes are getting the proper nutrients so they may enjoy their favourite sport even more.

About the Author

Chef Shael Berni offers cooking classes for kids in Aspen, Colorado. Her goal is to teach children to eat healthy and stimulate their creativity, while they have fun with food! Her motto is, "Smart Foods for Smart Kids!"

The 29 Healthiest Foods on the Planet

2009-11-10T10:28:00.001Z

The following is a "healthy food hot list" consisting of the 29 food that will give you the biggest nutritional bang for you caloric buck, as well as decrease your risk for deadly illnesses like cancer, diabetes and heart disease. Along with each description is a suggestion as to how to incorporate these power-foods into your diet.

Fruits

01. Apricots
The Power: Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.

02. Avocados
The Power: Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.

03. Raspberries
The Power: Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.

05. Cantaloupe
The Power: Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene - both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium - almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie.

06. Cranberry Juice
The Power: Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.

07. Tomato
The Power: Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.

08. Raisins
The Power: These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle raisins on your morning oatmeal or bran cereal - women, consider this especially during your period.

09. Figs
The Power: A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers - fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie). Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack.

10. Lemons/Limes
The Power: Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor. See also: Beneficial Bytes: Lemons and Limes.

Vegetables

11. Onions
The Power: Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

12. Artichokes
The Power: These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!

13. Ginger
The Power: Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.

14. Broccoli
The Power: Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don't overcook broccoli - instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.

15. Spinach
The Power: Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or sauté with a little olive oil and garlic.

16. Bok Choy (Chinese cabbage)
The Power: Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barrelled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer's produce section or an Asian market. Slice the greens and juicy white stalks, then sauté like spinach or toss into a stir-fry just before serving.

17. Squash (Butternut, Pumpkin, Acorn)
The Power: Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.

18. Watercress and Arugula
The Power: Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.

19. Garlic
The Power: The sulfur compounds that give garlic its pungent flavor can also lower LDL ("bad") cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.

Grains, Beans and Nuts

20. Quinoa
The Power: A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter.

21. Wheat Germ
The Power: A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.

22. Lentils
The Power: Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.

23. Peanuts
The Power: Studies show that peanuts or other nuts (which contain mostly unsaturated "good" fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case

24. Pinto Beans
The Power: A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian chili.

25. The Power: Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear -- yogurt should not bother your tummy.

26. Skim Milk
The Power: Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you are used to high fat milk, don't go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won't miss it!

Seafood

27. Shellfish (Clams, Mussels)
The Power: Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.

28. Salmon
The Power: Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.

29. Crab
The Power: A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The "crab" in sushi is usually made from fish; buy it canned instead and make your own crab cakes. See also: Fish and Seafood Recipes

Source
www.bellybytes.com

The Importance of Eating Breakfast

2009-11-06T14:48:00.001Z

"Have breakfast like a king, lunch like a prince and dine like a pauper"

"Breakfast is the most important meal of the day"

And many other Clichés - You've heard them all a thousand times before but have you ever asked why? This may be the question that stops you from running out the door with nothing more than a sip of your morning coffee.

Your brain (and central nervous system) run on glucose — that's the fuel you need to think, walk, talk, and carry on any and all activities. Let's say that the last time you eat something at night is at 10 or 11 PM (not optimal, just an example). The following day, you don't eat breakfast but wait until about noon or so to eat — you've gone thirteen or fourteen hours with nothing in your system. Your poor brain is surely deprived — and your body has to work extra hard to break down any stored carbohydrate or turn fat or protein into a usable form for your brain to function. That's a lot to ask for when you're sitting in a classroom or office, trying to concentrate on reading, or doing any other work. Eating breakfast has been proven (many times) to improve concentration, problem solving ability, mental performance, memory, and mood. You will certainly be at a disadvantage if your classmates have eaten breakfast and you've gone without. On average, they will think faster and clearer, and will have better recall than you. School or work can be tough enough without this extra added pressure.

Breakfast skippers also have a harder time fitting important nutrients into their diet. Many foods eaten at breakfast contain significant amounts of vitamins C and D, calcium, iron, and fibre.

Some people believe that skipping breakfast may help them lose weight. Not so! Skipping meals often leads to overeating later in the day. Becoming over hungry often leads to a lack of control and distorted satiety signals (meaning it's hard to determine when you're full). This can result in taking in more calories than if one had an appropriate breakfast. As a matter of fact, it's easier to control one's weight by eating smaller meals and snacks more frequently.

What if there's just no time in the morning to eat breakfast? There are plenty of items you can bring along with you to school or work. Carry a re-sealable bag of easy-to-eat whole grain cereal, or bring a yogurt or small carton of skimmed milk, juice, or fruit. If you just can't stomach food in the morning, try to have a little something — such as some juice — and bring along a mid-morning snack. Other good portable items include: whole grain crackers, a hard boiled egg, cottage cheese, low-fat granola bars, or even a peanut butter sandwich. Single serving hot cereals, such as oatmeal, are handy — all you have to do is add hot water, available at most cafeterias or delis.

Whatever your choice, eat something. If you think you're doing fine with no breakfast, just try changing your tune for a week — we’re sure you'll notice a difference. You will undoubtedly perform better with some fuel in your system, and, hopefully, become a breakfast believer.

About the Author

Go Ask Alice

Protein Shake Recipes

2009-11-04T15:53:00.000Z

Protein shakes are are possibly the most important supplement you will ever take and don't believe the doubters, unless you are taking something crazy like 800 grams of it a day or more, it is completely safe. No side effects or anything. Why should you use it? Well, because protein is the most important part of your diet, whether your goals are to increase muscle and get bigger and stronger, or lose weight and lose fat and get/stay lean. Protein is the building block of muscle, and without enough of it, your body won't build muscle.

So the obvious thing to be thinking now is, "why do I need protein shakes, can't I just get enough of it from regular foods?" The answer to that question is yes! But the problem here is, since we all know that for best results we should try to eat at least 1 gram of protein per pound of body weight, it gets VERY hard to eat so much regular food every day. Not many people have time to make chicken breasts all day long, which is where protein shakes come in. They take just a minute or 2 to prepare, just scoop out the powder, put it in a cup, pour in a liquid of some kind (anything from water, to milk, to fruit juice), and mix it with a spoon for about 20 seconds, and drink. Each scoop usually has about 17.5 grams of protein (with basically zero fat and zero carbs) and is WAY more convenient then eating a regular food.

Of course, you should try to get most of your daily protein from regular foods, however, there are a few times of the day where protein shakes would be better then eating a regular food. One of these times is first thing in the morning. Your body has not eaten for the last 8 or so hours while you were sleeping, so a whey protein shake (which is the fastest digesting protein there is) would be the perfect thing to give your body. The same goes for directly after your workout. This is probably the most important time to have a shake. Since you just worked out, your muscles need to rebuild and repair themselves, and this is the most important time to give your body protein, so a shake right now would be a great idea.

If you want some inspiration, click here for 70 protein shake recipes.

Think Zinc

2009-11-04T15:23:00.000Z

Zinc is found in every cell throughout the body. It aids in growth and development as well as boosting immunity, tissue repair and DNA synthesis.

Zinc is an essential mineral for numerous bodily processes, yet zinc deficiency is rife, particularly among children, adolescents, pregnant and lactating women, and the elderly.

Since every cell in your body contains and needs zinc to function, even a minor zinc deficiency can cause problems. Our bodies don't produce zinc - it takes it from natural food sources so it's important that you know what foods are high in zinc and include them as part of your regular diet.

The baby builder

Zinc levels during pregnancy are a big concern; expecting mothers need 50 per cent more zinc in their diet during pregnancy. Yet most do not meet this requirement - a real worry since low zinc intake during pregnancy increases the risk of low birth weight and birth defects.

"So much emphasis is placed on making sure pregnant women get enough folic acid. While that is also very important, zinc is just as big of a concern in relation to avoiding birth defects," says Chiropractor Cody Hanish.

More than 300 enzymes require zinc to function correctly. Some of those functions are critical during pregnancy because they involve embryo and foetal development. Babies typically grow 25 and a half centimetres and triple their birth weight by their first birthday. Getting the proper amounts of zinc in babies' diets is essential.

The growth booster

In a study published in Clinical Nutrition (1983) of 40 mildly zinc-deficient children aged 2-6 years, taking a 10 mg zinc supplement daily resulted in significant growth over the course of a year.

Zinc helps children grow taller and build strong teeth and bones. Many children, particularly in third world countries, do not get enough zinc because of inadequate consumption of whole grains, meat, and fish. Severe and longstanding zinc deficiency can permanently stunt growth and delay sexual development.

The immunity booster

Zinc helps strengthen our immunity and improves white blood cell count and has been used successfully to boost the immunity of AIDS patients.

A new research study in The Journal of Leukocyte Biology (August 2009) suggests that zinc may be pointing the way to new therapeutic targets for fighting infections.

Scientists from Florida found that zinc not only supports healthy immune function but increases activation of the cells (T cells) responsible for destroying viruses and bacteria.

"Taking zinc supplements when you have cold or flu symptoms greatly speeds up your recovery," says Cody. "It's important to maintain an optimal level of health so that your body can defend against disease."

Sources of zinc

The good news is high quality sources of zinc in everyday foods are easily accessible. For the list of sources of zinc, click here.

About the Author

John de Voy is a Sydney Chiropractor and the founder of Wynyard Chiropractic, a Sydney based spinal care centre. He is very passionate about Spinal Health for baby's, children and adults and highly regarded by fellow practitioners and all his patients.

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2009-11-03T17:22:00.001Z

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Achievement Through Positive Mind-Set Techniques

2009-11-02T11:33:00.000Z

Achievement through positive mind-set techniques can be very beneficial for you to reach your goals and targets. For instance, developing your own business is a tremendous and challenging undertaking. You might awaken in the morning excited to start your working day, and retire for the night swamped and stymied. The path to achievement is to keep up a confident, "Sure, I can make it happen." outlook.

Much easier said than executed, correct? I shall outline here some techniques to assist you in generating and sustaining a positive mind-set so you can attain your desired goals.

1. Encircle yourself with victorious and confident persons. The influence folks have on your personal spirit is astounding. Dispositions and mind-sets are so readily transmitted. Consider how much of an alteration a plain smile from someone you do not know can bring for your working day, and then amplify it 1000 times to prove the force of confident and successful acquaintances, family and affiliates. When you are surrounded by persons who energize you, trust in you and wish you victory, there is no allowance for uncertainties and when they sneak up, they are quickly brushed aside.

2. For achievement through positive mind-set techniques you will need to develop a mantra or an assertion. Reiterating favourable assertions has been demonstrated to get you through difficult episodes, and to assist you to genuinely have faith in what you are professing. For instance, your mantra may be, "I am establishing a powerful and lucrative business organization." A multitude of highly respected business experts have utilized an equivalent assertion method to achieve their goals. To determine the correct assertions for you, think about composing a fast listing of your uncertainties, doubts and objections. These can then be speedily changed into assertions. For instance, if you note that you are always experiencing disarray, then your assertion should be, "I am organized and in command." Reiterate your assertions numerous times throughout the day, and experience the force of a positive mind-set.

3. Achievement through positive mind-set techniques involves gaining control of negative thinking. We all have negative mind-sets from time to time. Nevertheless, negative mind-sets and emotions can divert us, and forestall us from accomplishing all we want. Naturally, grabbing hold of those negative mind-sets involves practice and perseverance. If you find yourself calling up negative mind-sets or having negative emotions, ascertain a trigger to call back the positive mind-set. The assertions noted above are an excellent means to change the negative into the positive. You can also find fast boosts like your favourite music, an energizing walk outdoors, or a good workout to help improve your frame of mind.

4. Determine your goals and targets, and then be amenable to let them go. The law of attraction asserts that we attract what we concentrate on the most. Nonetheless, anxiety, requiring your business organization to be a success, transmits assorted messages and substantial negativity into the world. Determine your goals and targets and then let them go. A certain measure of trust in yourself and in the force of attraction is essential. Give it a whirl.

5. Be thankful. Thankfulness is possibly the most potent and positive instrument for achievement. When you're thankful for all of the fantastic elements and persons in your life, the problems you confront seem more insignificant and are easier to address. Think about maintaining a thankfulness diary and make a practice of writing into it each day. That way, when you are confronting problems, a fast glance at all the awesome elements in your life will make you capable of taking on anything. In addition, an attitude of thankfulness, encourages you to sustain a positive view and to confront problems as lucky chances instead of obstructions.

Achievement is inside your grasp, and with the correct attitude you can achieve anything you fix your vision on. Adopt these "achievement through positive mind-set techniques" and you will establish a more efficient business organization and experience a more euphoric, more fulfilling life.

The Glass is always half full.

About the Author

articale written by Eila McGinley

5 Tips On Building Muscle For Beginners!

2009-11-02T09:53:00.000Z

There is so much information to delve through based on building muscle, losing weight, getting ripped and bodybilding. Today i'm gonna talk about how skinny beginners can build muscle and get ripped.

1)Find the professional gym.

If your fully kitted out at home that won't be enough, you need to find a professional gym, especially for beginners. Experts say it is extremely difficult to train at home and succeed. You need the mood, motivation and friends to succeed. Being cooped at home will be difficult.

2)Use heavy weights.

This is the basic one. There is no workout program which can give you good results without implementing this principal. This is very important. High intensity + heavy weights and low reps to failure is formula you need!

3)Take enough rest.

Resting. This is a big make made by beginners because they are too enthusiastic and too eager. They overtrain and don't give their muscle fibres enough time to repair. Between workouts you need rest and your muscle need time to repair and if you don't give them time you will just be training on injured muscles which results in your muscles taking even longer than before to repair.

4)Train each muscle group once a week.

As a simple guide you should train each muscle group once a week. Bare in mind that doing things like your chest and back also effect others muscle groups.

5)Proper diet.

Take this subject seriously. Doing weights is only half the task. You need a good balance of foods, hardly any fat or carbs but plenty of protein and nutrients. Roughly 6 evenly spaced meals a day. Try and stick to natural foods and fresh foods, tinned and processed foods will just not cut it as majority of them are brown foods. I cannot stress enough how important eating is, just remember that going to the gym is not everything.

If you would like to know more on muscle building then please visit the link below. It's packed full of information.

About the Author

Paul Shepherd would love to assist you further in gaining massive muscle mass. Please http://www.vincedelmontefitness.com/ for more information.

How To Get Fit Alpha Male Body Girls Like

2009-11-02T09:28:00.000Z

Have you ever had girls looking at you as if you were dripping with sex appeal? Have you ever observed that some men are so full of charming charisma that when they walk into a room, everyone turned and smile at him as if he had made a big fabulous bribe to them before his grand entrance? Is it any surprise at all that these attractive alpha males are always very self assured and are inevitably in fit and healthy physical condition?

If you do want to become popular with the women or anyone for that matter, this article will show you how these irresistible alpha male use their bodies as the perfect language to get what they want from life including getting the beautiful girls attracted to them like bees to honey.

Of course, these men also use their honed to perfection mental skills (most of the time they don't even know it) to have such attractive charisma. However, since this is more of physical fitness article, we will leave the mental and psychological parts to other articles.

Take it or not, I will be brutally candid. Some of you may already realize this and if you do, you are just being pragmatic. All of us say that we go to the gym for a good workout for the sake of good health right? But you do know that deep down inside, your main motivation is to look good and attractive. Having good health from the workouts comes as a bonus. Ouch, gotcha, didn't I? Of course, this vanity trait is perfectly sound and there is nothing wrong with that.

Where male physical attributes are concerned, most of us are bicep curling or bench pressing away thinking that having big chest muscles popping the buttons out of our T- shirts are what girls like and having solid muscular arms is a symbol of confidence and girls instinctively feel a sense of protection and security with these men, right?

Well, to a certain extent, this way of thinking is not wrong. However, according to scientific research, these big muscular body types are not what most girls are attracted to. As a matter of fact, many girls are repulsed by the bodybuilder or heavyweight wrestler physiques because they find them intimidating and normal. So what is the perfect male body that most women will like?

Yes, I know, girls are attracted by many other attributes besides physical looks, but can you argue that the first contact with you or with anyone is through sight? The girls have to look at your physical face and body first before they can make conversations or are even interested in talking with you, isn't it?

Her initial glance over you will have already leave an impression in her mind of what type of person you are and whether she is keen with you. This instant assumption is known as the "value attribution" and once the value attribution about you is formed in her mind, it will be very difficult to change them. So, you must be physically attractive first before being emotionally and psychologically attractive to be successful with girls.

According to many research, the perfect male body that girls are attracted to is a male physique that measure well with The Adonis Index. This index is a research proven matrix for men to have the most physically attractive body that is visually pleasant to the opposite sex.

Several studies have shown that male bodies with the Adonis attributes get much more attraction from women and admiration from other men, sometimes even attracting envy and jealousy from their fellow male too. The Adonis effect is a rigorous science and not some backyard philosophy propagated by so many seduction marketing propaganda.

Just think of the male competitive swimmers and you will get a close resemblance of a proportionate Adonis body.

In order to develop the perfect male body that is so attractive to women, you have to know the dimensions and measurements of the Adonis attributes. The formula is called "The Golden Ratio", that is a dividend of two measurements that is roughly equal to 1.618.

The golden ratio and its influence can be seen in the spirals of the pinecones, seashells or in the human form, Leonardo da Vinci's Vitruvian Man and Michelangelo's David. In fact, whether you are looking at nature or art, you will find this ideal proportion turning up everywhere. Therefore it is no surprise that girls love and get attracted to males whose body shape measures up to the golden ratio measurement. Even the Archives Of Sexual Behavior study reveal that women are most attracted to somewhat muscular men whose shoulders are 1.6 times the size of their waists.

Therefore if you are a gym rat working very hard to develop that big muscular chest or biceps, it may not be what is attractive to girls or what women want in a man's body. Therefore, work into your training program with the Adonis attributes in mind and then be on your way to get the attractively perfect male model body shape that girls love to cuddle up to.

Yes, you can be a fit and healthy alpha male with the perfect Adonis body.

About the Author

Chris Chew is a fitness, health and relationship consultant. Read his free articles at his sites at Testosterone Male Growth Hormone and Art Of Seduction Flirt

3 Powerful Motivation Tips For Ripped Abs

2009-11-02T09:02:00.000Z

Can you see your self walking down the street at your favorite location looking and feeling great. Or as you stroll down the beach and you notice people glance over there shoulders to admire your beautiful ripped abs that belong to you. Feeling so confident in your self that your vacation seems perfect like a dream. You pinch yourself and realize that you have arrived.

Everyone in this green earth would love to have six pack abs and be fully healthy. Can everyone archive this goal? Yes. We people where created for excellence so yes, anything is possible. Although some may find it difficult to reach personal goals, anything is possible if you have an optimistic and positive outlook on life.

"Life is not fair" We can begin our day very positive, but by the end of the day if you are not fully focused of your objective and constantly thinking of your aspirations you can be a victim of procrastination. We as humans tend to enjoy the path of least resistance. Justifying our excuses and having procrastinations of our objectives. Nobody said that being discipline was easy. As a matter of fact here are some examples of things we tell ourselves unconsciously that keeps us from hitting our goals: "I would love to workout, but I don't want to be sore for tomorrow's barbeque.", "I will have a free day this weekend therefore I will stuff my face with cookies and milk.", "I love the gym, I just don't have time to go anymore."

The interesting thing is that we make ourselves believe such things. When in reality it is just bogus. The secret to success is not overworking but being in control of your thinking and outlooks in life. Whether you are looking to lose a few pounds or get in shape for bodybuilding competition, please under any circumstances don't let yourselves of any excuses. Here are some helpful mindsets that will help when you get back on track when you feel you are buying your excuses:

One: Always tell your friends and family about your goals. Telling your acquaintances about your goals is great. Some will take you serious and some won't. But the reasoning behind this is that they can help you be on track. When you are genuine with people they respect that, and sometimes are willing to help you out.

Two: Setting goals with a partner or friend. Often times having a workout partner or a dieting parter will make things better for everyone. Besides a little competition, a little encouragement from a workout buddy makes a huge difference. Pick someone that you enjoy being with and someone that you know will help you when you feel a bit down on your self. Friends are incredible at picking one up and making us feel great.

Three: Writing down your aspirations and visions. Get a notepad right this moment, and jock down all of your goals and aspirations. On a piece of paper make a line down the middle. In one side have your "goals" and the other have "aspirations" example. Goal #1 Lose 10 pounds this month. Aspiration #1 Lose 10 pounds so I can buy a new pair of jeans, and so on. Make sure they are in detail and also try to make them very personable. Soon you wil develop these mental changes that will change your life forever subconsciously. Also Take note of the times you are at your lowest in energy and pull out your sheet and read those to you out loud. Might sound kind of weird but it works. Professional athletes do it everyday. Why not you?

Getting in top shape is harder than it looks. It takes discipline and full commitment. Its rewards are priceless and the amount of confidence you get when you are watched or check out is amazing. Or even if you simply just want to live an incredible healthy lifestyle and carrying on that mindset to your family and kids, is absolutely worth it. Stay focused, stay in the fight and we will see you in the beaches of the world sporting your ripped abs.

About the Author

Hugh has been writing articles online for nearly 2 years now. Not only does this author specialize in diet, fitness and wellness, you can also check out his latest website on discount contact lenses which reviews and lists extended wear contact lenses and more types of lenses.

Training Tips For Bodybuilding Success

2009-10-28T12:52:00.000Z

In ancient civilization, it was common to have numerous gods to cater for the assortment of human needs from child bearing to wealth. In ancient Greek for instance, we had gods of fertility, gods of health, gods of happiness, gods of love and even gods of good fortune. Each of these deity entities were responsible of distinct facets of life. The comprehensive quality of life was dependent on the extents to which each of these deities felt benevolent towards a particular individual.

Incidentally, body building has several deity entities that prescribe the level of success an individual body builder achieves. The extent to which each of these entities is administered into the body building program determines the speed by which muscles are accumulated, defined and consolidated in the body builder's physique and for how long. As such the deity entities of body building must be perfected into the training routines, consulted and evaluated as often as possible and rejuvenated any time their affluence is eroded.

One such deity entity is motivation. Body building burns on the fuel of motivation. Motivation must be built, maintained and rejuvenated perpetually, if a body building program is to achieve any measure of success. A motivated body builder has no problem in attending training sessions; he or she feels quite at home with progressive workout intensity. Motivation makes the hardest of all exercises seem like a pleasurable activity, it makes a rigorous dieting routine seem fun, it makes even the most ambitious body building goals seem an inch away, but most importantly, it keeps the body builder persistent.

Indeed, persistence is the other god of body building. It is one thing to begin a training program, it is quite another to maintain it perpetually without faltering back to inactivity. Keeping the training schedule and dieting regime, day in day out, requires monumental commitment from the body builder. Persistence is the only guarantee that a body builder has that the exercises will bear fruits, that the workouts will stimulate growth, that the diet will facilitate maximal muscle growth and that the body building program in its totality, will ever be successful. It is persistence in amplifying training intensity, persistence in attending workout sessions, persistence in dieting and persistence in evaluating progress towards the body building goals that differentiates failure and success in body building.

And persistence is born of commitment. Body building success is born only to those body builders who are committed to training and dieting. Half-hearted attempts, passive engage, engagements and partial volitions have no place in body building. Body building demands, not requests, commitment to training. The mind must be exclusively positive and geared towards achieving success. What a body builder eats, speaks, thinks and feels must be in line with his or her training objectives. Commitment most of the times, equals gains in body building.

Finally, and not any lesser a god of body building, is progressive development. A body builder must continually revise his or her training intensity in respect to the gradual gains in muscle strength and mass. Exercises must also be changed to feature increased body strength and agility. New heights must be reached out for, goals amplified, sights altered and preferably enlarged, weights increased, poundage multiplied, diets revised to feature more nutritional supply, lifestyle modified to cater for new body building demands and the attitude suitably adjusted towards a greater level of success. Whatever happens, a body builder must never slip into a plateau, a state in which growth and physique development seizes.

About the Author

Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either www.BodybuildingToday.com or www.SteroidsToday.com

Quitting Smoking: Needs Hard Encouragement and Effort to Do

2009-10-28T11:28:00.000Z

Letting go of that last cigarette can be disheartening for someone who’s been addicted to it. Quitting smoking is not an easy task and requires lots of courage and patience, not only by the smoker but also from people around him. But if you did decide on quitting smoking, I’m sure anyone would say that it was one of the best decisions to make in life.

Addictions are hard to stop. But if you do try to stop it can invoke feelings such as fear and that is quite normal. But you must not let this fear control you and let it become a barrier in making the most important decision in life. Keep in mind that the benefits that can be reaped from this are endless. Quitting smoking can definitely be worth the effort.

Quitting smoking can take place with the follow up of three basic steps. The first step is to get ready. This can be done by setting up a specific date where you will actually begin your ‘quitting smoking’ process. Try your best to change the atmosphere of where you live in. What would you normally expect in a house of a smoker? Yes, you guessed it. It would obviously be filled up with cigarettes, ashtrays, etc. If you search properly, might be found not only inside the house, but in the car and even the workplace. Be certain that there’s not going to be anyone smoking in the house in the future. Once you have prepared yourself as well as advised others not to smoke in the house, you can proceed to the next step.

The second step is to get support. This support and encouragement should come from the people who are around you, be it family, your friends, or your colleagues. You can’t expect anyone to know that you want to stop smoking unless you tell them that you are on the road to quitting smoking and are in need of their help. This can be done by telling them not to smoke or leave cigarettes around you. If you have a doctor or a psychologist, get support from them. The increased awareness has opened up new doors for people who are quitting smoking. Today, you will find thousands of institutions offering counselling sessions, mostly free of charge to the patients who come in. So if you are also in the same category, it is best to get information regarding such places and try to enrol in such a program.

Quitting smoking can be a very trying situation mainly because the body has become so used to inhaling the product. This is where the third step comes into practice. To distract the body from thinking too much about smoking, it is good to learn new skills and behaviours can help the person in overcoming these urges. Changing the daily routine, going out for a walk, get busycan help the person keep their mind away from what you are trying to stop. Each day can be an adventure if you plan to do something new and enjoyable. During the same time you practice your steps in overcoming your addiction, make sure to read some books regarding quitting smoking as these can help you build up your knowledge as well as courage.

About the Author
Christine Moniva, the author of this article is a creative writer.

Improve your health with weight training

2009-10-25T17:49:00.000Z

With our modern civilization buzzing along at a pace that would have been considered unimaginable just 30 years ago, today's modern life style doesn't leave much room for physical fitness. This is especially true when you consider all of the conveniences available to you. All of our lives we drive instead of walk, use lifts instead of stairs, use remote controls instead of walking over to change the channel and heaven forbid I mention spending a lot of time online instead of doing things outdoors. With all of the activities that we can occasionally get involved in that use muscle that are weakened and prone to being injured it's only wise to use weight training to strengthen these areas to the best of our abilities.

Everyone in any age group of class can reap the benefits of weight training. Similar physical demands are placed on everyone's bodies, no matter if it's a child, the elderly, even pregnant women. The risks of getting injured while weight training are actually very slim. In fact it's more likely that you will become injured from not training all of those muscles that have been weakened over the years. It doesn't matter whether you are a beginner who wants to get going down a safe path or if you are already experienced, weight training will improve your performance for almost every sport or activity. You will improve your condition, help achieve your goals of improving your self confidence and feeling stronger throughout your everyday life.

Having more zest or get-up-and-go throughout the day is another major benefit of weight training, that is besides the increased endurance and strength of your muscles that you can use throughout the day as well. It's not uncommon for people to report being able to fall asleep more quickly as well as the sleep seeming as if it's a more deep and restorative sleep. This is a side effect of using your muscle during training on a regular basis. And all of that sleep will definitely help you feel much more energetic during the daytime hours which may help you get more done and as a result, improve your self esteem. And because of these things, the upward trend of self improvement is definitely something you will notice.

I would think that with all of this information put forth the decision to begin a weight training routine would not be a tough decision at all for you. Besides your muscles feeling fuller and more toned, you will probably live a much more active and enjoyable life as well. It's hard not to notice the spark of intensity someone feels in their life once they begin a weight training. I really hope you begin to think about weight training as a good way to improve the quality of your life.

About the Author
Mike Stevens

Fat Burning Exercise Tips for Busy People

2009-10-25T17:47:00.000Z

The great thing about strength training and intervals for fat burning is "efficiency". Because you are working harder, the signal to your body to change is stronger. You cut time when you increase intensity and you burn fat faster.

Now don't worry, I won't be asking you to do hill sprints tomorrow if you aren't exercising today. For a beginner, we just do some slightly faster than normal walking intervals. For intermediate fitness levels, we'll pick up the pace about 20% compared to their normal cardio levels, but again, the work periods are much shorter.

The key is, you must shift to a slightly higher intensity in order to cut time from your workout. But the workout also goes faster, and much more importantly, you will get more results and better fitness from these methods.

It's easy to do these workouts first thing in the AM, at lunch, or after the kids go to bed. Plus, you can get a great workout at home with only a bench, dumbells, and an exercise ball. You don't need fancy machines or an expensive gym membership.

And another bonus, you only need three hard fat burning workouts per week. You don't have to be in the gym six days per week.

On your off days, it's important to stay active for at least 30 minutes, but these days should be unstructured and revolve around being active with your family or hobbies. Don't think of them as workout days, think of them as fat burning, stress reducing activity days. Click Here!

About the Author

Jason Isakson, Weight Loss Expert

Top 5 Triathlon Off-season Tips

2009-10-25T17:44:00.000Z

You just finished your last race of the season and set a new personal record for that course. Once your accomplishment sinks in, it is quickly replaced by a feeling of emptiness. What do you do now that racing season is over? What could you possibly have to look forward to for the rest of the year? The answer...next season.

Now is not the time to take four months off of training. Sure, go ahead and relax for a few weeks after a good season, but you should already be preparing for next year and keeping your current fitness levels from dropping too much. Your goal does not necessarily need to be improving fitness, but your top priority should definitely be maintenance. Why waste all the hard work you did this past year? Stay on your game and come back solid next year. So how do you do this?

Off-season tip #1: Do not train like a maniac
Chances are, you were training like a maniac during the season and your body needs some active rest. If you were training at your full potential, it will be very difficult for your body to sustain very intense and long training cycles year in and year out. Now is the time to give you body and mind a rest by taking it easy and trying something different. Maybe spend time with the family or call up some friends and relatives you have not spoken with during the last eight months of training. They would probably be excited to hear from you.

Off-season tip #2: Cross-train
If all you do is swim, bike, and run, you will have severely under-developed muscles that are not used during these activities. This can affect performance and lead to injury. Take this off-season to do other things you enjoy to activate forgotten muscles.
Go surfing, hiking, skiing, or play some football, soccer, hockey, etc. Definitely swim, bike, and run occasionally, but keep the intensity lower than maximum and keep it unstructured. Just go by feel, and if you are the type that feels the need to punish yourself every workout, maybe you need to structure off-season workouts to be less intense.

Off-season tip #3: Hit the gym
I can talk until I am blue in the face about the benefits of resistance training to endurance athletes, but many still refuse to do it, mostly due to time constraints. Now it is the off-season, your workouts are shorter, and it is time to hit the weights.
Strength and resistance training is probably the single best thing you can do to increase power and prevent injury. Just start slow if you are new to resistance training, then increases sets, reps, weight, rest duration, etc. as you go. It would be best to find a training plan or get a personal trainer, but just doing it is better than not doing it at all. Just make sure you are using proper technique or you could hurt yourself.
Start slow and work your way up. Do not feel like you need to fling around heavy weights and barbells to train for more power. Resistance bands, stability balls, medicine balls, and many body weight exercises can be nearly as beneficial and much less dangerous. All you really need is two to three days a week for 20 - 30 minutes. Try doing circuits with back-to-back movements sans rest.

Off-season tip #4: Concentrate of form
Now is the time to correct problems you have with your technique. You workouts should be shorter and less intense, so now you can really focus on correcting flaws in your swim stroke, pedaling efficiency, or running form.
What is the use in logging countless hours using poor form? Your body will just learn the bad technique and it will be harder to correct later. Use this off-season to improve technique in your weaknesses, which will allow you to go faster and use less energy. Have a coach look at your technique and maybe even get some video of yourself so you can see what you are doing wrong.

Off-season tip #5: Plan your race schedule
What is the next best thing to racing and training? Planning your racing and training of course!
Do some research on which races you may want to do next year. You can begin to plan your training early to be prepared for those races based on the distance and the terrain of the race. Do not decide you are going to try your first Ironman a month out from the race; you will not be able to be ready in time.

Hopefully some of these tips were helpful. It is very easy to get complacent and lose fitness over the off-season. Be the person that maintains or even improves before next season even starts. Now go out and have a social life for the next few months, it will not last long.

About the Author
Jarrett Pflieger is a USA Triathlon Level 1 certified coach and facility director of Triathica, a triathlon training center in Orange County, CA. Need to bring up your skills on the bike this off season? Then check out this incredible cycling DVD here: http://www.triathica.com/offers/power_up_dvd_offer.html. For free triathlon tips and training advice, check out our weekly newsletter at http://www.triathica.com/offers/newsletter_offer_001.html.

Health & Fitness 101

2009-10-21T16:02:00.000+01:00

This may just be the most depressing piece of news you have heard all day but unfortunately there are no quick fixes! That’s pretty much the only fact you will ever hear about Health and Fitness but fear not, there is an answer out there for everyone. In the most basic form, weight loss is all about calorie expenditure – if you burn more calories than you take in then you will lose weight.

If you want to lose some weight for your big day then plan in advance – the more time you have the more weight you will lose and tone up. Pretty much anyone can make drastic changes to their body, given six months and some hard work. Here are some top tips for anyone looking to get fit for their wedding:

Get yourself a Diet Diary and keep track of what you eat. You will be very surprised at just how many calories you eat per day from things that you don’t think about. For example, an average serving of pasta is around 350-400 calories.

Eat little and often. Easier said than done, right? We did say that it wouldn’t be easy. Try to split your meals into two. Have something light before you leave the house for breakfast and then something similar for brunch. Have half your lunch at the right time and another half in mid afternoon, and then eat something when you get in from work and again at dinner time. Make sure you don’t eat six full size meals though! Try to cut back on your carbs. Allthough they are essential for energy, generally we eat too many. As a rule, no carbs after 8pm.

Get to the gym. Weights and Cardio are essential for any programme. Women, don’t be afraid of the weights, there is absolutely no way that you will look like a body builder over the course of a few weeks. Weights build muscle, and muscle burns fat. Guys, do some Cardio; it’s important no matter what that bloke in the gym told you. If you’re short on inspiration have a look to see what classes are on in your local area.

So forget diet pills, forget dieting altogether and forget quick fixes. Strap on your trainers and get down to the gym.

The Business of Fitness - The Apprentice Style

2009-07-10T10:11:00.000+01:00

While sitting at my desk today, pondering what to put in the next post, who should walk in for a meeting but none other than Mona from this years Apprentice.

So i got to thinking about the Business of Fitness. When I started out I was a lowly Gym Instructor. I'd been through a year of fairly tough college studies, exams and essays and now, apparently, I was only worth minimum wage. Of course it rankled a bit as I thought "why didn't I just save myself a year and get a job at Tesco for the same rate".

Obviously, those thoughts are long gone as I am very grateful for my Health & Fitness education. Even if I never earn another penny from the industry, I will always have the knowledge to train correctly and keep myself in shape. But what of the bosses that were paying such low wages to qualified professionals?

I was warned before embarking on my Health & Fitness career that I would struggle to make the big bucks and to a certain extent I do agree. It seems that unless your name is Mr Bannatyne or Mr Whelan, there isn't too much floating around. I think there is always room for innovation, in any industry and there is always money to be made.

My personal opinion of Bannatynes and JJB health clubs is that they are very clinical, mass produced cattle markets. They get as many members in as possible and then clear up the muck after them. When I go to the gym I always use a local, smaller gym. I feel that the staff care more about the customers and I like the atmosphere much more.

As a small-time entrepreneur I look up to the likes of Duncan Bannatyne, Dave Whelan and of course Sir Alan Sugar. Unfortunately I feel that none of them could open a gym that would be perceived as having a "good vibe", with happy staff, happy customers and a nice atmosphere.

So, to answer the question, "how can I get rich from the Fitness Industry?", there are plenty of ways but how many of them would you enjoy doing?

Diet Diaries

2009-07-09T15:49:00.000+01:00

Back in the old days when I was a full time Personal Trainer, I used to use Diet Diaries on a regular basis and on a regular basis I would have them returned to me incomplete or not filled in at all.

The problem was always time. My clients used to tell me they didn't have the time to count everything they eat on a daily basis. I understand the point but is it really that hard to do? As an experiment, I have been stringently following one since July 1st and the rewards are plan to see.

I am in a fortunate position to have a Blackberry. The Diet Diary is on an Excel spreadsheet, which can be edited on the Blackberry. I also have a programme that will search any type of food and drink and tell you the calorific properties, as well as a whole host of other information about it. All of this information can be found with a quick Google search.

In the first 8 days, I was under my allowance by only 6.9 calories, not exactly a diet, however I lost 5.8 pounds (2.65kg).

Included in that was only 2 gym sessions, which just goes to prove, following a set amount of calories mixed with a little exercise, will help you lose weight.

I'm going to let everyone into a little secret, the secret of guaranteed weightloss ... If you burn off more calories that you consume, you will definately, unquestionably, lose weight.

The guidlines for weightloss of 2000 for a woman and 2500 for a man were established in 1986 and are very outdated. I am 5 foot 6, weighing around 80kg, 25 years old, male and have a sedentary job most of the time and my calorie allowance is 1800 odd. It's a hard job to keep within the guidlines but by keeping track of what you eat and drink you will find alternatives to fit in with the allowance.

This first week I have not done anything spectacular, just made sure that I was in the minus figures at the end of it but over the next few weeks I am going to try some new things out. For the next week I am going to cut out all Alcohol and eat as much Protein as I can get. I will post results in another Blog next week.

So, in conclusion, Diet Diaries do work. You need to keep track of everything, not just some of what you can remember. If you can do that, I will personally guarantee that your weight loss plan will work.

The Diet Diary I have set up will be on the website in the next week or so. Check back as often as you can for a free download.

http://www.vivoactive.co.uk/

Top 10 Abdominal Exercises

2009-06-25T16:01:00.000+01:00

We found this great article on AskMen.com ...

Year after year, countless men swear that they will work their abs and achieve the elusive six-pack; most of these men fail. The reasons for wanting great abs are simple: you'll feel good about yourself and therefore boost your self-esteem and girls love them. Here are 10 of the all-time best exercises for your abs. They will help you to whip that gut into shape. Just remember that without a proper diet and a fat-burning cardio regime, you're ab crunches will be in vain.

Number 10
Reaching crunch on ball

Instructions: Sit on a Swiss ball with your feet shoulder-width apart on the floor. Lean back, so that your back is almost parallel to the floor. Straighten your arms and point them toward the ceiling. Contract your abs, as you would for a crunch, while you reach for the ceiling with your fingertips. Hold the contracted position for three seconds. Slowly lower yourself back to the starting position. Do 10 reps.

Number 9
Twist and crunch

Instructions: Place a mat on the floor and lie down on your back, with your hands by your ears and your legs perpendicular to the floor. Twist your hips slightly by contracting your left oblique muscles; hold that position. Using your abs, bring your right elbow across your body to the outside of your left knee. Slowly return to the starting position. Repeat the movement on your right side. Do 10 reps.

Number 8
Russian twist

Instructions: Sit on a decline bench, with your legs firmly under the pads. Lean back slightly, so that your thighs and torso form a 90° angle. Extend your arms in front of you, so that they form a 90° with your torso, and clasp your hands together. Keeping your back straight, your chest out and your arms straight, make a semi-circle with your arms. With your abs flexed, move as far as you can from right to left and left to right, and do the motion as quickly as you can without sacrificing proper form or range of motion. Work your way up to 60 seconds of continuous movement.

Number 7
Hip raise/leg raise

Instructions: Lie down on a flat bench with your legs up and perpendicular to the bench (hold the bench behind your head for stability). Lift your hips slightly off the bench by contracting your lower abs, hold for three seconds, and lower your hips. Keep your back flat on the bench, your legs straight and lower your legs until they almost form a straight line with the rest of your body. Hold for a count of three and bring them back to the starting position. Do 10 reps.

Number 6
Woodchop

Instructions: Add some weight (try 25 pounds) to a multipurpose pulley machine and grasp the handle attachment at shoulder height with your left hand. Square yourself to the machine and take a few steps to the right (away from the machine) until there is sufficient tension. Stand with your feet shoulder-width apart, bring your right arm across your body, and clasp your hands together while holding the handle. Keeping your arms straight and at shoulder-height, use your abs to bring your arms across your body, as though you were making a woodchopping motion. Bring them back to the starting position. Do 10 reps on each side for the excellent core workout.

Number 5
Jackknife

Instructions: Place a mat on the floor, lie down on your back and extend your arms above your head. Simultaneously lift your arms and legs toward the ceiling, until your fingertips touch your toes (if you can). Slowly return to the starting position. Do 10 reps.

Number 4
Windshield wipers

Instructions: Place a mat on the floor and lie on on your back with your arms in the "T" position for stability. Lift your legs so that they are perpendicular to the floor and rotate your hips, keeping them in contact with the floor, so that your legs move from left to right, in a "windshield wiper" motion. Make sure to move in a slow and controlled manner. Do 10 reps.

Number 3
Reverse crunch

Instructions: Lie down on a bench with your knees bent and your upper legs at a 90° angle with your torso; grab the bench above your head for stability. Use your ab muscles to pull your knees toward your chest until they reach your elbows. Hold the crunch position for three seconds and return to the starting position. Do 10 reps.

Number 2
Side crunch on ball

Instructions: Firmly place your right hip on a Swiss ball and lean into the ball; ensure that your torso is off the ball. Support yourself by pressing the soles of your feet against the bottom of a wall. Place your hands by your ears, and contract your left oblique muscles, lifting your torso up as far as you can. Hold for three seconds and release. Do 10 reps and repeat on the opposite side.

Number 1
Front plank on ball

Instructions: Rest your elbows on a flat bench and the balls of your feet on an exercise ball. Contract your abs so that your body is parallel to the floor and there is no dip in your lower back. Hold the plank position for 60 seconds.

Rock-Hard Abs
Throw a few sets of these ab destroyers between your other exercises at the gym, and within a few weeks, you'll be amazed at your newfound ripped and rock-hard midsection. Just be cool and don't become one of those guys that whips off his shirt to show them off at every opportunity.

Good & Bad Carbs

2009-06-18T17:05:00.000+01:00

We have always heard about the difference between good and bad carbs. I came across an article on “Thats Fit” website by Liz Neporent on the difference between good and bad carbs. Here is an excerpt from the article.

Good carbs are good for you because they tend to be broken down more slowly by the body. Whole grains, for instance, include the three parts of the grain: Bran, sperm and endosperm. The body needs more time to process them so they enter your blood stream in a steadier, more controlled way which keeps your blood sugar and energy level more consistent. They’re high in fiber too, so they’re more filling and help push things along the digestive tract. They also tend to be relatively low in calories and fat while high in vitamins and minerals. Studies show a diet that contains lots of good carbs can offer some protection against cancer and other “lifestyle” diseases.

Bad carbs typically deliver a megadose of calories without adding much in the way of nutrition to your diet. They tend to come in large portion sizes and, though they may taste good, typically aren’t very filling or satisfying. You usually wind up eating way more than you intended because your brain takes a moment to realize what’s happening down in the old stomach.

Bottom line: Studies have linked diets that contain an excess of bad carbs to obesity, heart disease and a whole array of other major health headaches. Have a look at your own diet, maybe keep a diet diary for a couple of weeks. Try to substitute the bad carbs in your diet as much as possible.

BMI & BMR

2009-06-12T15:01:00.000+01:00

I thought I'd make the first informative post on this Blog about something that everyone can use as part of your programme. Now, everyone knows BMI (Body Mass Index), which compares a person's height and weight. This method is not that accurate but it can give a good indication of a healthy body. It does not measure body fat and in that respect, it is not a good indicator for a person that has a large muscle mass. Its very easy to work out your BMI ...

BMI = Weight (kg) / Height (meters squared)

E.G. someone that is 5 feet 9 and weighs 13 stone. 13 stone is 82.7 kg. 5 foot 9 is 175 cm, 1.75 meters.

1.75 squared = 3.06

82.7 divided by 3.06

This person has a BMI of 27

This would be considered to be overweight, however this person could quite conceivably be very healthy and muscular. As a guide, your BMI should be between 20-25.

BMR is another matter. It stands for Basel Metabolic Rate, meaning the rate at which your body will burn calories if you lived your day in a completely sedentary way. There are sums for this, both different from Men to Women. The easiest way to work it out is to go here ...

There are 14 pounds in 1 stone and 12 inches in 1 foot. The number displayed is the amount of calories you need to maintain your current weight. Anyone that lives by the government guidlines of 2000 calories for women and 2500 for men, will probably be surprised. Those guidlines came out of a Government survey in 1986. In the last 23 years the average weight has significantly risen, whereas the amount of physical activity has fallen.

If you defecit that number by around 500 calories per day, you will see a significant weight loss over the course of a couple of weeks. You can defecit by either diet or exercise, of course doing both is always best.

If you do follow this programme, be sure to get enough nutrients in your diet and vary what you eat. Don't completely cut out one food group - even fat is needed in small doses. Our test subject (above) would have a BMR of 1898 for a man or 1642 for a woman based on them being 28. Just imagine only eating 1398 calories per day for a man or 1142 for a woman. It wouldn't take long to fill your daily quota, which is why it's always best to exercise to hit your daily defecit limit.

Give it a go and let us know how you get on. e-mail adam@vivoactive.co.uk to have your story published.

Twitter & Facebook

2009-06-12T13:02:00.000+01:00

If you're a Social Networker then please sign up to our Twitter and Facebook pages. Click the logo's above to go straight to our pages.

We will aim to post some new information at least twice a week and we will post updates on both networking sites.

To make sure you don't miss any of our tips and information, log onto the sites and join the Vivo-Lution.

The First Post

2009-06-12T09:40:00.000+01:00

Hello everyone and welcome to Vivo Active. We will be scouring the web to bring you all the best Health, Fitness and Lifestyle advice. Whether you are a bodybuilder, Personal Trainer or complete novice that wants to get active, this Blog is for you. You will be able to follow us on Facebook and Twitter very soon, or you can e-mail us a direct request, adam@vivoactive.co.uk.

We can write programmes upon request or just answer that health/fitness related question that has been on your mind since you joined your local Gym.

All this for everyone's favourite price, Free! We will be seeking the help of Industry professionals to help us make this Blog, the most comprehensive on the Web. We will also be seeking test subjects. If you are looking to get healthy and are commited to completing a programme, get in touch. We would love to keep a diary on your progress to share with other followers that may need similar advice.

That's all for the first post, but check back as often as you can to keep updated on all the latest info.

Adam