Saturday, 22 August 2015
Free Weights Or Machines?
Most everybody asks this question. Either the first time they walk into a gym and see the selections or at some point they wonder if the bench press machine is better than the regular flat bench press with free weights. I was a machine person for quite some time…then it hit me! Why not incorporate a little bit of both! That?s right… there?s not some rule that says if you use a machine you will never get the results you want. And there?s no rule that says you must only use free weights. Fact is…. By doing a little bit of both for certain exercises, you will target various areas. Let?s take the bicep curl as an example. There you are with the straight bar. Working your biceps. But really, you are working a lot more. Your forearms are being stimulated. Your shoulders are taking some weight, and you?ll notice your abs are tight as they stabilize your body. So doing a bicep free weight curl entails a little more than just a bicep workout. Compare that to the preacher curl machines. You are sitting down. There are no legs involved. Your abs really aren?t that tense. And there?s much more direct focus on the muscle. Truthfully, you are not alone in asking this question. By incorporating machines and free weights you can target a muscle group and isolate it while doing some compound movements to hit the entire body. Bottom line is, there is no better than. If you only do free weights, you are missing out on a vital component of variety. If you only do machines, you are forgetting about the all important but hidden stabilizer muscles that help balance you. By combining both, you can get the best of both worlds and a super varied workout.
What Is The Best Fat Burning Supplement
Despite what you may have heard, the banning of Ephedra did not destroy the best fat burning supplement known. And it?s not even a supplement at all.
The answer to the best fat burning supplement is a diet that increases your metabolism combined with cardio. Those two factors alone will burn more calories than any chemical combination. And you?ll be safer and the effects will be long term. But before we go into that… you can incorporate things like caffeine, green tea, and other herbs to give you a boost. But nothing will be as permanent and long term and building a basic understanding of nutritional fundaments. Armed with the basics of nutrition and what foods burn fat, your meals during the day and the muscle you will gain will do far more fat burning 24 hours a day, 7 days a week, 365 days a year than any pill you might find on the market today. And rest assured, food won?t be banned for a very long time. It?s a shame that people will spend countless dollars on supplement products when just eating 5-6 meals in a day that will burn more calories than any pills. And eating food is something you should do anyway so it?s not likely to be cut from the budget if things get right. And it?s not likely to cause any unwanted side effects if you have some reaction to some herb in some product. Not only will a good diet burn fat you?ll also be able to build muscle. What pill burns fat and builds muscle None.
The answer to the best fat burning supplement is a diet that increases your metabolism combined with cardio. Those two factors alone will burn more calories than any chemical combination. And you?ll be safer and the effects will be long term. But before we go into that… you can incorporate things like caffeine, green tea, and other herbs to give you a boost. But nothing will be as permanent and long term and building a basic understanding of nutritional fundaments. Armed with the basics of nutrition and what foods burn fat, your meals during the day and the muscle you will gain will do far more fat burning 24 hours a day, 7 days a week, 365 days a year than any pill you might find on the market today. And rest assured, food won?t be banned for a very long time. It?s a shame that people will spend countless dollars on supplement products when just eating 5-6 meals in a day that will burn more calories than any pills. And eating food is something you should do anyway so it?s not likely to be cut from the budget if things get right. And it?s not likely to cause any unwanted side effects if you have some reaction to some herb in some product. Not only will a good diet burn fat you?ll also be able to build muscle. What pill burns fat and builds muscle None.
What You Eat Is as Important as How Much You Eat
Longevity studies have shown the importance of not only eating the right
number of calories to support your metabolism but eating low-glycemic
nutrient-dense calories to prolong the length, health, and quality of your
life. For some this might indeed mean having to cut back on calories. But
for most this won’t be the case.
Our ancestors evolved by eating a diet of complex carbohydrates (highfiber
grains that took a long time to digest), lean protein, and fresh fruits
and vegetables. In our current culture of processed foods, low-nutrition
junk foods, and supersized meals, a person can go for weeks without eating
a single piece of fresh produce. Because of large-scale, single-crop agribusiness,
which picks most produce before it has even ripened so that it
can be shipped to supermarkets hundreds or even thousands of miles away,
we end up eating almost no fresh, ripe fruits and vegetables. In addition,
our food is grown in soil so depleted in minerals that we get little nutritional
value from it.It does not help that we live in a culture that fears fats and carbohydrates.
Most of the popular diet plans restrict one of these food groups.
the most popular, longstanding programs on the market such as the Atkins
diet are based on the premise that you must severely restrict carbohydrates
to lose weight. This is not true. Because you need a basic amount of carbohydrates
just to keep brain function and other metabolic processes efficient,
low-carbohydrate diets can make you feel exhausted and irritable.
No one can stay on a diet for long that leaves them depleted of energy and
unable to concentrate.
A very low-carbohydrate diet (or fasting) can induce ketosis. This
condition occurs when the body is unable to completely burn fat for
energy. Ketones are by-products of the incompletely burned fat. If there is
no glucose (carbohydrates) available, then the body (including the brain)
at least 50 grams of carbohydrates daily to avoid ketosis.
In the Fat-Burning Metabolic Fitness Nutritional Plan presented in
this book, I ask readers to eat a diet that includes 40 percent low-glycemic
carbohydrates. Choosing the correct kind of carbohydrates is an important
part of losing weight, maintaining weight, and staying healthy. Sugary and
overprocessed foods such as candy, cake, and soft drinks are simple carbohydrates.
Bran muffins, brown rice, and whole-grain breads are complex
carbohydrates. Also, each fruit, vegetable, and grain has a different rate of
digestion based on the glycemic index. Carbohydrates that digest slowly
and release their energy into the bloodstream gradually result in less stored
fat than those that digest quickly, releasing their energy in amounts greater
than the body can use.
Many people are afraid of eating fats because they associate them with
instant weight gain. When my nutritionist, Molly Kimball, evaluates clients
for my health and performance enhancement program (PEP), she
often finds that people who are trying to lose weight frequently avoid fats.
They believe that everything they eat must be low-fat or fat-free. This
makes for a boring and tasteless diet. Their typical breakfast might be dry
toast or a bagel or cereal with low-fat milk. Lunch might be a sandwich
with very little meat and no mayonnaise or cheese. Dinner might be pasta,
brown rice, or a potato and with a little protein. Eating all of these carbohydrates
by themselves without a sufficient amount of lean meat (30 percent
of the total diet) and acceptable fats (30 percent of the total diet) can
trigger an insulin release, causing blood sugar to dip.
No one can avoid fats and stay healthy. Because fat is an energy source,
your body needs a certain amount to function efficiently. Most fats are commonly
found in animal foods or can be synthesized in your body from carbohydrates.
However, your body cannot make these essential fatty acids, which
are omega-6 and omega-3. A deficiency of essential fatty acids will produce
symptoms such as dry and scaly skin, dermatitis, and hair loss.
Clients are often shocked to find out how the pounds begin to drop when
they begin eating the right amount of fats. Again, the type of fats that you
eat—mono- and polyunsaturated fats versus saturated fats—is the most
important factor in weight loss, weight maintenance, and good health.
Studies have shown that a healthy nutritional program consists of 40
percent low-glycemic carbohydrates, 30 percent lean protein, and 30 percent
acceptable fats.
number of calories to support your metabolism but eating low-glycemic
nutrient-dense calories to prolong the length, health, and quality of your
life. For some this might indeed mean having to cut back on calories. But
for most this won’t be the case.
Our ancestors evolved by eating a diet of complex carbohydrates (highfiber
grains that took a long time to digest), lean protein, and fresh fruits
and vegetables. In our current culture of processed foods, low-nutrition
junk foods, and supersized meals, a person can go for weeks without eating
a single piece of fresh produce. Because of large-scale, single-crop agribusiness,
which picks most produce before it has even ripened so that it
can be shipped to supermarkets hundreds or even thousands of miles away,
we end up eating almost no fresh, ripe fruits and vegetables. In addition,
our food is grown in soil so depleted in minerals that we get little nutritional
value from it.It does not help that we live in a culture that fears fats and carbohydrates.
Most of the popular diet plans restrict one of these food groups.
Fear of Carbohydrates
People avoid carbohydrates because they think they are fattening. Some ofthe most popular, longstanding programs on the market such as the Atkins
diet are based on the premise that you must severely restrict carbohydrates
to lose weight. This is not true. Because you need a basic amount of carbohydrates
just to keep brain function and other metabolic processes efficient,
low-carbohydrate diets can make you feel exhausted and irritable.
No one can stay on a diet for long that leaves them depleted of energy and
unable to concentrate.
A very low-carbohydrate diet (or fasting) can induce ketosis. This
condition occurs when the body is unable to completely burn fat for
energy. Ketones are by-products of the incompletely burned fat. If there is
no glucose (carbohydrates) available, then the body (including the brain)
at least 50 grams of carbohydrates daily to avoid ketosis.
In the Fat-Burning Metabolic Fitness Nutritional Plan presented in
this book, I ask readers to eat a diet that includes 40 percent low-glycemic
carbohydrates. Choosing the correct kind of carbohydrates is an important
part of losing weight, maintaining weight, and staying healthy. Sugary and
overprocessed foods such as candy, cake, and soft drinks are simple carbohydrates.
Bran muffins, brown rice, and whole-grain breads are complex
carbohydrates. Also, each fruit, vegetable, and grain has a different rate of
digestion based on the glycemic index. Carbohydrates that digest slowly
and release their energy into the bloodstream gradually result in less stored
fat than those that digest quickly, releasing their energy in amounts greater
than the body can use.
Fear of Fats
Many people are afraid of eating fats because they associate them with
instant weight gain. When my nutritionist, Molly Kimball, evaluates clients
for my health and performance enhancement program (PEP), she
often finds that people who are trying to lose weight frequently avoid fats.
They believe that everything they eat must be low-fat or fat-free. This
makes for a boring and tasteless diet. Their typical breakfast might be dry
toast or a bagel or cereal with low-fat milk. Lunch might be a sandwich
with very little meat and no mayonnaise or cheese. Dinner might be pasta,
brown rice, or a potato and with a little protein. Eating all of these carbohydrates
by themselves without a sufficient amount of lean meat (30 percent
of the total diet) and acceptable fats (30 percent of the total diet) can
trigger an insulin release, causing blood sugar to dip.
No one can avoid fats and stay healthy. Because fat is an energy source,
your body needs a certain amount to function efficiently. Most fats are commonly
found in animal foods or can be synthesized in your body from carbohydrates.
However, your body cannot make these essential fatty acids, which
are omega-6 and omega-3. A deficiency of essential fatty acids will produce
symptoms such as dry and scaly skin, dermatitis, and hair loss.
Clients are often shocked to find out how the pounds begin to drop when
they begin eating the right amount of fats. Again, the type of fats that you
eat—mono- and polyunsaturated fats versus saturated fats—is the most
important factor in weight loss, weight maintenance, and good health.
Studies have shown that a healthy nutritional program consists of 40
percent low-glycemic carbohydrates, 30 percent lean protein, and 30 percent
acceptable fats.
Eating Too Little Can Slow Down Your Metabolism
Eating too few calories for the efficient functioning of your metabolism
ultimately results in more stored fat. This might sound like a contradiction,
but eating a calorically deprived diet over a long period of time actually
causes the body to begin to hang on to the fat supplies it has and even add
to them. Because a steady supply of food was not guaranteed to our
hunter-gatherer forebears, the body developed the added ability to slow
down the metabolism and store extra fat during periods of famine. If we
did not have this ability, we would not have survived the lean times.
This is the primary reason that very low-calorie or starvation diets do not
work in the long run. Almost everyone who has ever been on a calorically
deprived diet knows that at first the pounds just melt off. But eventually you
reach a plateau where you stop losing weight, no matter how hard you try.
That is your body’s natural fat-storing survival mechanism kicking in.
Recent studies have even shown an unexpected link between chronic
caloric deprivation and obesity. Research conducted by Cornell University
and the University of California at Davis have shown the connections
between obesity, hunger, and poverty: poor women who periodically go
without food so that their children can eat are often obese. The more often
you starve yourself to try and lose weight, the slower and less efficient
your metabolism will become.
In 1993 I had a client who was a former heavyweight boxing champion
who would always be 25 to 45 pounds overweight going into our training
camps. Each time we prepared him for a fight, he would be losing the same
weight over and over again. This meant that we would have to prolong the
usual six-week training period to about three months, which often brought
us close to the edge of training burnout. It was a tremendous waste of time
and resources to train a quarter of a year because of a simple weight issue.
On one occasion we had been training hard for two weeks and my
client had not lost a single pound. This was a serious problem because the
fight was only six weeks away. Thinking that low thyroid function might
be the cause of his inability to lose weight, my doctor ordered a thyroid
test, but the test came back normal.
At this time in my career, I had begun reading studies on metabolism. I
consulted with the doctor we were using for this program, and he and I
decided to run a simple metabolic activity test on our client. The test
results showed that his metabolic rate had been slowed by 30 percent. We
discovered the reason was that he wasn’t following the food plan we had
given him to help him lose weight and support the intense physical activity
of his training program. Thinking it would help him to lose weight faster,
he wasn’t eating breakfast and was skimping on lunch. The opposite had
occurred. He was tired in training and his body was hanging on to its fat
supplies because it thought there was a famine going on. In other words
it was slowing down his metabolic rate. At first it was difficult for us to
convince him that he had to eat more to lose weight because it went against
what he perceived as logic. But as soon as he began eating the proper number
of calories and nutrients, he saw the pounds begin to come off.
In his book Turn Up the Heat: Unlock the Fat-Burning Power of Your
Metabolism, nutritionist and champion bodybuilder Philip Goglia points
out that we are a consistently underfed society: “I have found that most of
the people who come to me with weight and health problems are usually
already ingesting far fewer calories than they should in order to efficiently
fuel their bodies. Therefore, their metabolism, the body’s calorie-burning
furnace, is already running 25 percent to 60 percent below its ideal metabolicefficiency
level. In turn, the body is storing much of the limited amounts of
food these individuals eat as fat and wasting muscle tissue as an adaptive
mechanism to create an alternative energy source.”
You have to eat a certain amount of calories per day to lose body fat
and preserve and build lean muscle mass. Eating too few calories can even
cause your body to cannibalize its own lean muscle to get the nutrients
needed for survival.
ultimately results in more stored fat. This might sound like a contradiction,
but eating a calorically deprived diet over a long period of time actually
causes the body to begin to hang on to the fat supplies it has and even add
to them. Because a steady supply of food was not guaranteed to our
hunter-gatherer forebears, the body developed the added ability to slow
down the metabolism and store extra fat during periods of famine. If we
did not have this ability, we would not have survived the lean times.
This is the primary reason that very low-calorie or starvation diets do not
work in the long run. Almost everyone who has ever been on a calorically
deprived diet knows that at first the pounds just melt off. But eventually you
reach a plateau where you stop losing weight, no matter how hard you try.
That is your body’s natural fat-storing survival mechanism kicking in.
Recent studies have even shown an unexpected link between chronic
caloric deprivation and obesity. Research conducted by Cornell University
and the University of California at Davis have shown the connections
between obesity, hunger, and poverty: poor women who periodically go
without food so that their children can eat are often obese. The more often
you starve yourself to try and lose weight, the slower and less efficient
your metabolism will become.
In 1993 I had a client who was a former heavyweight boxing champion
who would always be 25 to 45 pounds overweight going into our training
camps. Each time we prepared him for a fight, he would be losing the same
weight over and over again. This meant that we would have to prolong the
usual six-week training period to about three months, which often brought
us close to the edge of training burnout. It was a tremendous waste of time
and resources to train a quarter of a year because of a simple weight issue.
On one occasion we had been training hard for two weeks and my
client had not lost a single pound. This was a serious problem because the
fight was only six weeks away. Thinking that low thyroid function might
be the cause of his inability to lose weight, my doctor ordered a thyroid
test, but the test came back normal.
At this time in my career, I had begun reading studies on metabolism. I
consulted with the doctor we were using for this program, and he and I
decided to run a simple metabolic activity test on our client. The test
results showed that his metabolic rate had been slowed by 30 percent. We
discovered the reason was that he wasn’t following the food plan we had
given him to help him lose weight and support the intense physical activity
of his training program. Thinking it would help him to lose weight faster,
he wasn’t eating breakfast and was skimping on lunch. The opposite had
occurred. He was tired in training and his body was hanging on to its fat
supplies because it thought there was a famine going on. In other words
it was slowing down his metabolic rate. At first it was difficult for us to
convince him that he had to eat more to lose weight because it went against
what he perceived as logic. But as soon as he began eating the proper number
of calories and nutrients, he saw the pounds begin to come off.
In his book Turn Up the Heat: Unlock the Fat-Burning Power of Your
Metabolism, nutritionist and champion bodybuilder Philip Goglia points
out that we are a consistently underfed society: “I have found that most of
the people who come to me with weight and health problems are usually
already ingesting far fewer calories than they should in order to efficiently
fuel their bodies. Therefore, their metabolism, the body’s calorie-burning
furnace, is already running 25 percent to 60 percent below its ideal metabolicefficiency
level. In turn, the body is storing much of the limited amounts of
food these individuals eat as fat and wasting muscle tissue as an adaptive
mechanism to create an alternative energy source.”
You have to eat a certain amount of calories per day to lose body fat
and preserve and build lean muscle mass. Eating too few calories can even
cause your body to cannibalize its own lean muscle to get the nutrients
needed for survival.
Friday, 21 August 2015
5 benefits of exercising
• Boost to your emotional well being – Even light exercise can help boost your
mood. Also, more intense exercise can stimulate the release of mood elevating
compounds called endorphins.
• Reduce risk of heart disease – If you are overweight or obese, you are more
prone to heart disease, as you have a higher risk of cardiovascular disease. You
can improve your cardiovascular function if you partake in exercise.
• Improvement to memory – If you exercise more regularly, you move blood
and oxygen to all your body’s organs, including the brain, which is great for
revitalising your mind.
• Reduced risk of Diabetes – Physically active people are less likely to develop
Diabetes, as exercise increases the body’s ability to use sugar for energy and
thereby decreases the need for insulin.
• Other benefits include: - Improved sleep pattern, increased strength,
improved energy level, pain relief, longevity and increased bone density.
mood. Also, more intense exercise can stimulate the release of mood elevating
compounds called endorphins.
• Reduce risk of heart disease – If you are overweight or obese, you are more
prone to heart disease, as you have a higher risk of cardiovascular disease. You
can improve your cardiovascular function if you partake in exercise.
• Improvement to memory – If you exercise more regularly, you move blood
and oxygen to all your body’s organs, including the brain, which is great for
revitalising your mind.
• Reduced risk of Diabetes – Physically active people are less likely to develop
Diabetes, as exercise increases the body’s ability to use sugar for energy and
thereby decreases the need for insulin.
• Other benefits include: - Improved sleep pattern, increased strength,
improved energy level, pain relief, longevity and increased bone density.
why the body needs pure water
The amount of water a body needs depends on temperature, climate, one’s activities and health – 8 glasses is average. When you drink a glass of water it goes straight to your stomach. Part of the water is absorbed directly into your bloodstream through the walls of your stomach and some of the remainder goes to your intestines to keep the food you eat in a liquid state while it is being absorbed; this water is later absorbed directly into the blood.
Drinking the right kind of water is one of your best natural protections against all kinds of virus infections such as influenza, pneumonia, whooping cough, measles and other infectious diseases. Doctors advise bed-rest and plenty of water for the flu. When the body’s tissues and cells are kept well-supplied with ample water, they can fight viral attacks more efficiently. If the body’s cells are water-starved, they become shriveled-up, parched and dry, making it easy for viruses and diseases to attack.
Always bear in mind the important functions of the right kind of water in your body. Water is a vital component of all body fluids, tissues, cells, lymph, blood and glandular secretions. Water holds all nutritive factors in solution and acts as a transportation medium to the various parts of the body for these substances. The mucous membranes need plenty of water to keep them soft and free from friction on their delicate surfaces. Liquid is necessary for the proper digestion of food! The stomach acts as a powerful churn to break down food into tiny particles. Remember to chew your food thoroughly to help your stomach, for it has no teeth!
Drinking the right kind of water is one of your best natural protections against all kinds of virus infections such as influenza, pneumonia, whooping cough, measles and other infectious diseases. Doctors advise bed-rest and plenty of water for the flu. When the body’s tissues and cells are kept well-supplied with ample water, they can fight viral attacks more efficiently. If the body’s cells are water-starved, they become shriveled-up, parched and dry, making it easy for viruses and diseases to attack.
Always bear in mind the important functions of the right kind of water in your body. Water is a vital component of all body fluids, tissues, cells, lymph, blood and glandular secretions. Water holds all nutritive factors in solution and acts as a transportation medium to the various parts of the body for these substances. The mucous membranes need plenty of water to keep them soft and free from friction on their delicate surfaces. Liquid is necessary for the proper digestion of food! The stomach acts as a powerful churn to break down food into tiny particles. Remember to chew your food thoroughly to help your stomach, for it has no teeth!
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