tag:blogger.com,1999:blog-13032662838889118142024-03-05T09:08:01.710-08:00Fitness Guru"Passion Attraction Triumph Unbeaten"
"I am passionate about fitness and helping others becomes as passionate. My focus is always on helping others to understand how to adopt health, fitness and a nutrient-rich clean eating diet as a lifestyle rather than a quick fix”. Thanks to God for making this happen! Anonymoushttp://www.blogger.com/profile/17948770796347681134noreply@blogger.comBlogger611125tag:blogger.com,1999:blog-1303266283888911814.post-67654752579220225872018-12-09T05:40:00.002-08:002018-12-09T05:41:15.385-08:00Article # 604. CFS & Fibromyalgia<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: #2e2e2e; font-family: "open sans" , serif; font-size: 12.0pt;">Chronic
fatigue and immune dysfunction syndrome (CFIDS or CFS) is a group of symptoms
associated with severe, almost unrelenting fatigue. The main symptom is fatigue
that results in constant and substantial reduction in your activity level.
Oddly, despite their constant exhaustion, people with CFS typically find that
they can't sleep.<o:p></o:p></span></div>
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<span style="color: #2e2e2e; font-family: "open sans" , serif; font-size: 12.0pt;">CFS can
begin gradually, usually following a period of severe physical or emotional
stress. It can also begin suddenly, feeling like a "drop dead flu"
that you can't fully recover from. Other common symptoms may include:<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #2e2e2e; font-family: "wingdings"; font-size: 10.0pt;">§<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="color: #2e2e2e; font-family: "open sans" , serif; font-size: 12.0pt;">Insomnia<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #2e2e2e; font-family: "wingdings"; font-size: 10.0pt;">§<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="color: #2e2e2e; font-family: "open sans" , serif; font-size: 12.0pt;">Achiness<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #2e2e2e; font-family: "wingdings"; font-size: 10.0pt;">§<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="color: #2e2e2e; font-family: "open sans" , serif; font-size: 12.0pt;">Forgetfulness<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #2e2e2e; font-family: "wingdings"; font-size: 10.0pt;">§<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="color: #2e2e2e; font-family: "open sans" , serif; font-size: 12.0pt;">Brain
fog<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #2e2e2e; font-family: "wingdings"; font-size: 10.0pt;">§<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="color: #2e2e2e; font-family: "open sans" , serif; font-size: 12.0pt;">Increased
thirst<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #2e2e2e; font-family: "wingdings"; font-size: 10.0pt;">§<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="color: #2e2e2e; font-family: "open sans" , serif; font-size: 12.0pt;">Bowel
disorders<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #2e2e2e; font-family: "wingdings"; font-size: 10.0pt;">§<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="color: #2e2e2e; font-family: "open sans" , serif; font-size: 12.0pt;">Recurring
infections<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #2e2e2e; font-family: "wingdings"; font-size: 10.0pt;">§<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="color: #2e2e2e; font-family: "open sans" , serif; font-size: 12.0pt;">Easily
exhausted<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #2e2e2e; font-family: "wingdings"; font-size: 10.0pt;">§<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="color: #2e2e2e; font-family: "open sans" , serif; font-size: 12.0pt;">Weight
gain<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #2e2e2e; font-family: "wingdings"; font-size: 10.0pt;">§<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><span style="color: #2e2e2e; font-family: "open sans" , serif; font-size: 12.0pt;">Low
libido<o:p></o:p></span></div>
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<span style="color: #2e2e2e; font-family: "open sans" , serif; font-size: 12.0pt;">CFS's
sister illness, fibromyalgia syndrome (FMS or FM), is characterized by muscle
pain — sometimes all over the body, or sometimes only in specific areas. These
painful areas can be transient or persistent. FM pain is caused by a
shortening, or tightening of the muscles. These muscles need sleep and
nutrition, among other things, in order to heal. Since CFS/FM sufferers rarely
sleep well, these muscles stay knotted and painful. For most sufferers, CFS and
FM are the same illness. However, some people have fatigue without pain,
whereas others have pain without fatigue.<o:p></o:p></span></div>
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<span style="color: #a17c5f; font-family: "oswald" , serif; font-size: 21.5pt;">What
Causes These Illnesses?<o:p></o:p></span></div>
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<span style="color: #2e2e2e; font-family: "open sans" , serif; font-size: 12.0pt;">There
is no one specific lab test to confirm that you have CFS or fibromyalgia.
Because of this and other limitations in lab testing, diagnosis is often made
by a practitioner and patient after medical evaluation and lab testing have
eliminated other possible causes. An experienced practitioner can see subtle
nuances in traditional blood testing that indicate CFS/FMS. Because of the need
to exclude other disorders with similar symptoms, such as Lyme’s Disease, MS or
depression, it can often take months of evaluation before a person realizes
they have CFS/FMS.<o:p></o:p></span></div>
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<span style="color: #2e2e2e; font-family: "open sans" , serif; font-size: 12.0pt;">CFS/FMS
acts as a "circuit breaker," with the hypothalamus decreasing its
function to protect the individual in the face of what is perceived to be an
overwhelming stress (just like blowing a fuse/circuit breaker in a house). This
center controls sleep, hormones, temperature, and blood flow/blood
pressure/sweating. When you don't sleep deeply, your immune system also stops
working properly and you'll be in pain. In addition, if your muscles do not
have enough energy, they will get stuck in the shortened position and you will
be in pain (think rigor mortis). This "energy crisis" can be caused
by any of a number of infections, stresses, or injuries.<o:p></o:p></span></div>
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<span style="color: #2e2e2e; font-family: "open sans" , serif; font-size: 12.0pt;">Some of
you had your illness caused by any of a number of infections. In this
situation, you can often give the time that your illness began almost to the
day. This is also the case in those of you who had an injury (sometimes very
mild) that was enough to disrupt your sleep and trigger this process. In others
the illness had a more gradual onset. This may have been associated with
hormonal deficiencies (e.g., low thyroid, estrogen, testosterone, cortisone,
etc.) despite normal blood tests. In others, it may be associated with chronic
stress, antibiotic use with secondary yeast overgrowth, and/or nutritional
deficiencies. Indeed, we have found well over 100 common causes of, and factors
that contribute to, these syndromes.<o:p></o:p></span></div>
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<span style="color: #2e2e2e; font-family: "open sans" , serif; font-size: 12.0pt;">Understanding
this helps us understand the symptom complex seen in CFS/fibromyalgia.
Restoring energy production so that your hypothalamic circuit breaker turns
back on and eliminating what blew your fuse in the first place also gives us a
way to effectively treat you!<o:p></o:p></span></div>
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Anonymoushttp://www.blogger.com/profile/17948770796347681134noreply@blogger.com0tag:blogger.com,1999:blog-1303266283888911814.post-57847315477088466732018-03-13T07:53:00.000-07:002018-12-09T05:39:31.293-08:00Article # 603. 10 more tips to lose weight even faster:<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnOytIe7ZlDGq1lbRjiYrqpRXNgtwkJfFC7yFnJ6f4wjYwMzK72CmCo34TXqHK1ghUAexhSuTvlvbBUz8AxWt0cwnlwqPkFVcuEEpMnDfCGEC4lN97v825g2SderRtthQQP_b7ErXeyic/s1600/Lose.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1099" data-original-width="1500" height="292" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnOytIe7ZlDGq1lbRjiYrqpRXNgtwkJfFC7yFnJ6f4wjYwMzK72CmCo34TXqHK1ghUAexhSuTvlvbBUz8AxWt0cwnlwqPkFVcuEEpMnDfCGEC4lN97v825g2SderRtthQQP_b7ErXeyic/s400/Lose.png" width="400" /></a></div>
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<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Eat a high-protein breakfast.</span></b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> Eating a <span style="border: 1pt none windowtext; color: windowtext; padding: 0in;">high-protein breakfast</span> has
been shown to reduce cravings and calorie intake throughout the day .<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 19.5pt; margin-bottom: 11.25pt; margin-left: 15.0pt; mso-list: l0 level1 lfo1; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Avoid sugary drinks and fruit juice.</span></b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> These are the most fattening things you
can put into your body, and avoiding them can help you lose weight .<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 19.5pt; margin-bottom: 11.25pt; margin-left: 15.0pt; mso-list: l0 level1 lfo1; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Drink water a half hour before meals.</span></b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> One study showed that drinking water a
half hour before meals increased weight loss by 44% over 3 months.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Choose weight loss-friendly foods (see list).</span></b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> Certain foods are very useful for losing
fat. Here is a list of <span style="border: 1pt none windowtext; color: windowtext; padding: 0in;">the 20 most weight
loss-friendly foods on earth</span>.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Eat soluble fiber.</span></b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> Studies show that soluble fibers may
reduce fat, especially in <span style="border: 1pt none windowtext; color: windowtext; padding: 0in;">the belly area</span>.
Fiber supplements like <span style="border: 1pt none windowtext; color: windowtext; padding: 0in;">glucomannan</span> can
also help.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 19.5pt; margin-bottom: 11.25pt; margin-left: 15.0pt; mso-list: l0 level1 lfo1; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Drink coffee or tea.</span></b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> If you're a coffee or tea drinker, then
drink as much as you want as the caffeine in them can <span style="border: 1pt none windowtext; color: windowtext; padding: 0in;">boost your metabolism</span> by
3-11% .<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 19.5pt; margin-bottom: 11.25pt; margin-left: 15.0pt; mso-list: l0 level1 lfo1; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">7.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Eat mostly whole, unprocessed foods.</span></b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> Base most of your diet on whole foods.
They are healthier, more filling and much less likely to cause overeating.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 19.5pt; margin-bottom: 11.25pt; margin-left: 15.0pt; mso-list: l0 level1 lfo1; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">8.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Eat your food slowly.</span></b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> Fast eaters gain more weight over
time. <span style="border: 1pt none windowtext; color: windowtext; padding: 0in;">Eating slowly</span> makes
you feel more full and boosts <span style="border: 1pt none windowtext; color: windowtext; padding: 0in;">weight-reducing hormones</span> .<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">9.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Use smaller plates.</span></b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> Studies show that people automatically
eat less when they use smaller plates. Strange, but it works.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">10.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">Get a good night's sleep, every night.</span></b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"> Poor sleep is one of the strongest risk
factors for weight gain, so taking care of your sleep is important.<o:p></o:p></span></div>
<br /></div>
Anonymoushttp://www.blogger.com/profile/17948770796347681134noreply@blogger.com0tag:blogger.com,1999:blog-1303266283888911814.post-34573681289835130092016-02-28T03:13:00.002-08:002016-02-28T03:13:47.166-08:00Article # 602. Diabetes Prevention <div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYrz8J01KC-TxTnnuTLGFtxWa8pl_tY9QSm1nPrsxR28SkAjaOfe8r7FSoyG8Nv7rr-VHVDZI7BzpskvZ3x0ZFggH-wRAYOEn1p3sl6j8yyBTZzNcRojj5dPzbOzuIpKlRTEwubW5Te5Q/s1600/Diabetes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="238" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYrz8J01KC-TxTnnuTLGFtxWa8pl_tY9QSm1nPrsxR28SkAjaOfe8r7FSoyG8Nv7rr-VHVDZI7BzpskvZ3x0ZFggH-wRAYOEn1p3sl6j8yyBTZzNcRojj5dPzbOzuIpKlRTEwubW5Te5Q/s400/Diabetes.jpg" width="400" /></a></div>
<br />
<br />
<div class="MsoNormal" style="line-height: 23.25pt; margin-bottom: 9.0pt; mso-outline-level: 2;">
<b><span style="color: #54585a; font-family: "Georgia","serif"; font-size: 19.5pt; mso-bidi-font-family: Helvetica; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;">Diabetes prevention: 5 tips for taking control<o:p></o:p></span></b></div>
<div style="line-height: 16.5pt; margin-bottom: 9.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="color: #111111; font-family: "Georgia","serif"; mso-bidi-font-family: Helvetica;">When it comes to type 2 diabetes — the most common
type of diabetes — prevention is a big deal. It's especially important to make
diabetes prevention a priority if you're at increased risk of diabetes, for
example, if you're overweight or have a family history of the disease.<o:p></o:p></span></div>
<div style="line-height: 16.5pt; margin: 0cm 0cm 9pt;">
<span style="color: #111111; font-family: "Georgia","serif"; mso-bidi-font-family: Helvetica;">Diabetes prevention is as basic as eating more
healthfully, becoming more physically active and losing a few extra pounds —
and it's never too late to start. Making a few simple changes in your lifestyle
now may help you avoid the serious health complications of diabetes down the
road, such as nerve, kidney and heart damage. Consider the latest diabetes
prevention tips from the American Diabetes Association.<o:p></o:p></span></div>
<h3 style="line-height: 18.75pt; margin-bottom: 9.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="color: #54585a; font-family: "Georgia","serif"; font-size: 16.0pt; mso-bidi-font-family: Helvetica;">Tip 1: Get more physical activity<o:p></o:p></span></h3>
<div style="line-height: 16.5pt; margin: 0cm 0cm 9pt;">
<span style="color: #111111; font-family: "Georgia","serif"; mso-bidi-font-family: Helvetica;">There are many benefits to regular physical activity.
Exercise can help you:<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 16.5pt; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 18.0pt; mso-list: l0 level1 lfo1; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="color: #111111; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #111111; font-family: "Georgia","serif"; mso-bidi-font-family: Helvetica;">Lose weight<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 16.5pt; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 18.0pt; mso-list: l0 level1 lfo1; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="color: #111111; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #111111; font-family: "Georgia","serif"; mso-bidi-font-family: Helvetica;">Lower your blood sugar<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 16.5pt; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 18.0pt; mso-list: l0 level1 lfo1; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="color: #111111; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #111111; font-family: "Georgia","serif"; mso-bidi-font-family: Helvetica;">Boost your sensitivity to insulin
— which helps keep your blood sugar within a normal range<o:p></o:p></span></div>
<div style="line-height: 16.5pt; margin: 0cm 0cm 9pt;">
<span style="color: #111111; font-family: "Georgia","serif"; mso-bidi-font-family: Helvetica;">Research shows that both aerobic exercise and
resistance training can help control diabetes, but the greater benefit comes
from a fitness program that includes both.<o:p></o:p></span></div>
<h3 style="line-height: 18.75pt; margin: 0cm 0cm 9pt;">
<span style="color: #54585a; font-family: "Georgia","serif"; font-size: 16.0pt; mso-bidi-font-family: Helvetica;">Tip 2: Get plenty of fiber<o:p></o:p></span></h3>
<div style="line-height: 16.5pt; margin: 0cm 0cm 9pt;">
<span style="color: #111111; font-family: "Georgia","serif"; mso-bidi-font-family: Helvetica;">It's rough, it's tough — and it may help you:<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 16.5pt; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 18.0pt; mso-list: l1 level1 lfo2; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="color: #111111; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #111111; font-family: "Georgia","serif"; mso-bidi-font-family: Helvetica;">Reduce your risk of diabetes by
improving your blood sugar control<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 16.5pt; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 18.0pt; mso-list: l1 level1 lfo2; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="color: #111111; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #111111; font-family: "Georgia","serif"; mso-bidi-font-family: Helvetica;">Lower your risk of heart disease<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 16.5pt; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 18.0pt; mso-list: l1 level1 lfo2; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="color: #111111; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #111111; font-family: "Georgia","serif"; mso-bidi-font-family: Helvetica;">Promote weight loss by helping
you feel full<o:p></o:p></span></div>
<div style="line-height: 16.5pt; margin: 0cm 0cm 9pt;">
<span style="color: #111111; font-family: "Georgia","serif"; mso-bidi-font-family: Helvetica;">Foods high in fiber include fruits, vegetables, beans,
whole grains, nuts and seeds.<o:p></o:p></span></div>
<h3 style="line-height: 18.75pt; margin: 0cm 0cm 9pt;">
<span style="color: #54585a; font-family: "Georgia","serif"; font-size: 16.0pt; mso-bidi-font-family: Helvetica;">Tip 3: Go for whole grains<o:p></o:p></span></h3>
<div style="line-height: 16.5pt; margin: 0cm 0cm 9pt;">
<span style="color: #111111; font-family: "Georgia","serif"; mso-bidi-font-family: Helvetica;">Although it's not clear why, whole grains may reduce
your risk of diabetes and help maintain blood sugar levels. Try to make at
least half your grains whole grains. Many foods made from whole grains come
ready to eat, including various breads, pasta products and many cereals. Look
for the word "whole" on the package and among the first few items in
the ingredient list.<o:p></o:p></span></div>
<h3 style="line-height: 18.75pt; margin-bottom: 9.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="color: #54585a; font-family: "Georgia","serif"; font-size: 16.0pt; mso-bidi-font-family: Helvetica;">Tip 4: Lose extra weight<o:p></o:p></span></h3>
<div style="line-height: 16.5pt; margin: 0cm 0cm 9pt;">
<span style="color: #111111; font-family: "Georgia","serif"; mso-bidi-font-family: Helvetica;">If you're overweight, diabetes prevention may hinge on
weight loss. Every pound you lose can improve your health, and you may be
surprised by how much. Participants in one large study who lost a modest amount
of weight — around 7 percent of initial body weight — and exercised regularly
reduced the risk of developing diabetes by almost 60 percent.<o:p></o:p></span></div>
<h3 style="line-height: 18.75pt; margin: 0cm 0cm 9pt;">
<span style="color: #54585a; font-family: "Georgia","serif"; font-size: 16.0pt; mso-bidi-font-family: Helvetica;">Tip 5: Skip fad diets and just
make healthier choices<o:p></o:p></span></h3>
<div style="line-height: 16.5pt; margin: 0cm 0cm 9pt;">
<span style="color: #111111; font-family: "Georgia","serif"; mso-bidi-font-family: Helvetica;">Low-carb diets, the glycemic index diet or other fad
diets may help you lose weight at first, but their effectiveness at preventing
diabetes isn't known nor are their long-term effects. And by excluding or
strictly limiting a particular food group, you may be giving up essential
nutrients. Instead, think variety and portion control as part of an overall
healthy-eating plan.<o:p></o:p></span></div>
<h3 style="line-height: 18.75pt; margin: 0cm 0cm 9pt;">
<span style="color: #54585a; font-family: "Georgia","serif"; font-size: 16.0pt; mso-bidi-font-family: Helvetica;">When to see your doctor<o:p></o:p></span></h3>
<div style="line-height: 16.5pt; margin: 0cm 0cm 9pt;">
<span style="color: #111111; font-family: "Georgia","serif"; mso-bidi-font-family: Helvetica;">If you're older than age 45 and your weight is normal,
ask your doctor if diabetes testing is appropriate for you. The American
Diabetes Association recommends blood glucose screening if:<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 16.5pt; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 18.0pt; mso-list: l2 level1 lfo3; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="color: #111111; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #111111; font-family: "Georgia","serif"; mso-bidi-font-family: Helvetica;">You're age 45 or older and
overweight<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 16.5pt; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 18.0pt; mso-list: l2 level1 lfo3; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="color: #111111; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="color: #111111; font-family: "Georgia","serif"; mso-bidi-font-family: Helvetica;">You're younger than age 45 and
overweight with one or more additional risk factors for type 2 diabetes — such
as a sedentary lifestyle or a family history of diabetes<o:p></o:p></span></div>
<div style="line-height: 16.5pt; margin: 0cm 0cm 9pt;">
<span style="color: #111111; font-family: "Georgia","serif"; mso-bidi-font-family: Helvetica;">Share your concerns about diabetes prevention with
your doctor. He or she will applaud your efforts to keep diabetes at bay, and
perhaps offer additional suggestions based on your medical history or other
factors.<o:p></o:p></span></div>
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</div>
Anonymoushttp://www.blogger.com/profile/17948770796347681134noreply@blogger.com0tag:blogger.com,1999:blog-1303266283888911814.post-81384968686694729552015-06-24T03:54:00.000-07:002015-06-24T03:54:02.839-07:00Article # 601. Health Benefits of Cycling<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyJuqA4qeOXMRU_hYUf-ZroeBmo0MXhz5BayWbra8she_uOh7Zpwia9zHfZI37-CxDvklSISY7w2qMxL6YK9esAEDbNn-VGeXa3BrN0um4DfN_SVc8of8L7pAwEk4U_CMux463bGGuGOw/s1600/Edited.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="290" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyJuqA4qeOXMRU_hYUf-ZroeBmo0MXhz5BayWbra8she_uOh7Zpwia9zHfZI37-CxDvklSISY7w2qMxL6YK9esAEDbNn-VGeXa3BrN0um4DfN_SVc8of8L7pAwEk4U_CMux463bGGuGOw/s400/Edited.jpg" width="400" /></a></div>
<br />
<br />
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There are many health benefits that are associated with
cycling. Let's look at a few of the major benefits:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Cycling is one of the
easiest ways to exercise<o:p></o:p></b></div>
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<br /></div>
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You can ride a bicycle almost anywhere, at any time of the
year, and without spending a fortune. Many people are put off doing certain
sports because of the high level of skill that seems to be required, or perhaps
because they can’t commit to a team sport due to time pressures. Most of us
know how to cycle and once you have learned you don’t forget. All you need is a
bike, a half an hour here or there when it suits, and a bit of confidence.<o:p></o:p></div>
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<b><br /></b></div>
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<b>Cycling builds
strength and muscle tone<o:p></o:p></b></div>
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<br /></div>
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Contrary to normal perceptions, cycling is not a fitness
activity that solely involves the legs. Cycling builds strength in a holistic
manner since every single part of the body is involved in cycling.<o:p></o:p></div>
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<b><br /></b></div>
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<b>Cycling increases
muscle tone<o:p></o:p></b></div>
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<br /></div>
<div class="MsoNormal">
Cycling improves general muscle function gradually, with
little risk of over exercise or strain. Regular cycling strengthens leg muscles
and is great for the mobility of hip and knee joints. You will gradually begin
to see an improvement in the muscle tone of your legs, thighs, rear end and
hips. <o:p></o:p></div>
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<b><br /></b></div>
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<b>Cycling builds
stamina<o:p></o:p></b></div>
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<br /></div>
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Cycling is a good way to build stamina. It is very effective
in doing so, because people enjoy cycling and they wouldn’t really notice that
they have gone farther the last time they went cycling.<o:p></o:p></div>
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<b><br /></b></div>
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<b>Cycling improves
cardio-vascular fitness<o:p></o:p></b></div>
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<br /></div>
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Cycling makes the heart pound in a steady manner and helps
improve cardio-vascular fitness. Studies
have shown that cycling to work will increase cardiovascular fitness by 3-7%.
Cycling uses the largest muscle groups the legs, raising heart rate to benefit
stamina and fitness. <o:p></o:p></div>
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<b><br /></b></div>
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<b>Cycling eats up
calories<o:p></o:p></b></div>
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<br /></div>
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Cycling is a good way to lose those unwanted pounds. Steady
cycling burns approximately 300 calories per hour. If you cycle for 30 minutes
every day you would burn 11 pounds of fat in a year. Since it helps build
muscle, cycling will also boost your metabolic rate long after you’ve finished
your ride. <o:p></o:p></div>
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<b><br /></b></div>
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<b>Cycling improves
heart health<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
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According to the British Medical Association, cycling just
20 miles a week can reduce the risk of coronary heart disease by 50%. A major
study of 10,000 civil servants suggested that those who cycled 20 miles over
the period of a week were half as likely to suffer heart disease as their
non-cycling colleagues. <o:p></o:p></div>
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<b><br /></b></div>
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<b>Cycling improves
coordination<o:p></o:p></b></div>
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<br /></div>
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Cycling is an activity that involves the whole body.
Therefore, arm-to-leg, feet-to-hands and body-to-eye coordination are improved.<o:p></o:p></div>
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<b><br /></b></div>
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<b>Cycling reduces
stress<o:p></o:p></b></div>
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<br /></div>
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Any regular exercise can reduce stress and depression and
improve well-being and self-esteem.
Cycling outdoors is also a good way to be one with nature and to feel
the breath of the earth. It takes one’s mind out of everyday-life stress and
rejuvenates his soul.<o:p></o:p></div>
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When incorporating cycling into an over-all fitness program,
there are many aspects to consider. Here are some important things to remember:<o:p></o:p></div>
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<b><br /></b></div>
<div class="MsoNormal">
<b>Consult your doctor<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
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Most people can do cycling. However, it is still best to
consult your doctor when thinking about incorporating a cycling activity into
an overall fitness program. They shall advise you regarding your limits and
capacities and what you should avoid doing.<o:p></o:p></div>
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<b><br /></b></div>
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<b>Cycling is a base
training activity<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Let’s say that the doctor says that there is nothing wrong
with you engaging into cycling as a part of your overall fitness program, what
do you do next? Remember that cycling should be considered as a base training
activity. Base training activities are
those, which provide endurance and aerobic training at the same time. Re-align
your fitness program such that biking becomes the starting activity for the
week. Other activities such as circuit training should be done so as to
complement the benefits of cycling.<o:p></o:p></div>
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<b><br /></b></div>
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<b>Start slowly and then
increase your cycling<o:p></o:p></b></div>
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<br /></div>
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For beginners, they should employ a program wherein cycling
is done three times a week. Doing it two times a week is also fine, but this
depends on the capabilities of the person undergoing the training.<o:p></o:p></div>
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<b><br /></b></div>
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<b>Increase speeds
gradually<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
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Gradual increase in speeds is an important aspect of fitness
cycling. Cycling can also be strenuous
to the body and the key towards successful fitness cycling is to be patient and
not hurry in increasing your limits.<o:p></o:p></div>
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<b><br /></b></div>
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<b>Better safe than
sorry<o:p></o:p></b></div>
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<br /></div>
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Cycling is great fun but it is important to get the right
equipment for the activity. Head gear, knee-pads, elbow pads should all be in
place when cycling.<o:p></o:p></div>
<br />
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<br /></div>
</div>
Anonymoushttp://www.blogger.com/profile/17948770796347681134noreply@blogger.com8tag:blogger.com,1999:blog-1303266283888911814.post-14922523905818622572015-04-13T08:53:00.002-07:002015-04-13T08:53:57.609-07:00Article # 600. STRESS<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihd6yRikP83beKfDXmgFPXo-uupB4z_Y2i7fop_Xb1XX1rioJr4UE-ieorJ1_SJMMLh-oXWPsUvHMG-Ef8cLt3GLf5UQBop1pnDo9Kqhs3UGu2suKmTxCZPNbbTItr4WOijMyRHF3kKk4/s1600/stress.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihd6yRikP83beKfDXmgFPXo-uupB4z_Y2i7fop_Xb1XX1rioJr4UE-ieorJ1_SJMMLh-oXWPsUvHMG-Ef8cLt3GLf5UQBop1pnDo9Kqhs3UGu2suKmTxCZPNbbTItr4WOijMyRHF3kKk4/s1600/stress.jpg" height="318" width="400" /></a></div>
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<b style="mso-bidi-font-weight: normal;"><u><span lang="EN-US" style="color: #444444; font-family: "Arial","sans-serif"; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;">STRESS<o:p></o:p></span></u></b></div>
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<span lang="EN-US" style="color: #444444; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;">Millions of
people are dealing with stress, anxiety and depression today due to a job loss,
fear and worry about the economy, relationship issues, financial problems or
unruly children that won’t listen or behave. To get rid of stress related to
these debilitating issues, many people tend to rely on prescription
medications, such as antidepressants or anti-anxiety pills. While these
prescriptions medications work for a time, they come with several unpleasant or
even dangerous side effects, and the benefits wear off over time so eventually
you may have to switch to other types of medications.<o:p></o:p></span></div>
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<span lang="EN-US" style="color: #444444; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;">The one thing most people don’t know and are not
told by their doctors is that for most issues that result in bouts of stress,
anxiety, and depression, as well as, fear, worry, sadness and anger is that you
already have the tools inside of you to completely get rid of stress once and
for all, and without the use of medications and their unpleasant and even
dangerous side effects<o:p></o:p></span></div>
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<b><span lang="EN-US" style="color: #333333; font-family: "Arial","sans-serif"; font-size: 14pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-size: 18.0pt;">What Causes Stress</span></b><span style="font-family: "Arial","sans-serif"; font-size: 9pt; line-height: 115%; mso-bidi-font-size: 11.0pt;"><o:p></o:p></span></div>
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<div class="MsoNormal" style="background: white; line-height: 15pt; margin: 0cm 0cm 11.25pt; mso-margin-top-alt: auto;">
<span lang="EN-US" style="color: #444444; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;">Stress is
natural response mechanism to difficult situation, and in some situations
stress is actually helpful. I am sure you are now asking how can stress be
helpful. Stress over getting a good grade in a class can motivate you to study
harder and focus in class. When interviewing for a new job, stress will
motivate you to learn about the company and managers you are interviewing for,
write and ask good questions, have a perfect tailored resume, dress sharp and
arrive on time. In these situations, stress is temporary and will usually
subside after the event, and the associated energy continues to flow through
you. When a person feels stress, this increases the production of stress
hormones, adrenaline and cortisol.<o:p></o:p></span></div>
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<div class="MsoNormal" style="background: white; line-height: 15pt; margin: 0cm 0cm 11.25pt; mso-margin-top-alt: auto;">
<span lang="EN-US" style="color: #444444; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;">In normal
situations, as the stressors are eliminated the production of stress hormones
is reduced to normal levels. Stress becomes a problem when the energy
associated with the stressors becomes stuck and no longer flows through you.
The stuck energy presses against organs and tissue, and results in more serious
health issues such as anxiety, insomnia, anger, depression and even disease
when stress becomes chronic.<o:p></o:p></span></div>
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<span lang="EN-US" style="color: #444444; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;">A common
cause of stress and anxiety today is <span style="color: #444444;">workplace productivity
demands</span> on employees and feeling devalued by managers and demanding
bosses. Employees feel stress to perform well at work or risk being fired,
which can lead to stress, anxiety, depression and low self-esteem.<o:p></o:p></span></div>
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<div class="MsoNormal" style="background: white; line-height: 15pt; margin: 0cm 0cm 10pt; mso-margin-top-alt: auto;">
<span lang="EN-US" style="color: #444444; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;">Rather than taking dangerous prescription
medications to reduce stress, you can actually eliminate stress and the causes
of stress naturally. Subscribe to my blog to get the tips on how to eliminate
stress completely. <o:p></o:p></span></div>
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<div class="MsoNormal" style="background: white; line-height: 15pt; margin: 0cm 0cm 10pt; mso-margin-top-alt: auto;">
<span lang="EN-US" style="color: #444444; font-family: "Arial","sans-serif"; font-size: 10.5pt; mso-ansi-language: EN-US; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><a href="http://www.gurufitnessplanet.com/"><span style="color: #004276;">www.gurufitnessplanet.com</span></a>
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<span style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
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Anonymoushttp://www.blogger.com/profile/17948770796347681134noreply@blogger.com7tag:blogger.com,1999:blog-1303266283888911814.post-62912527401780345502015-02-24T07:58:00.003-08:002015-02-24T07:58:44.209-08:00Article # 599. Tips to Fight Fatigue<div dir="ltr" style="text-align: left;" trbidi="on">
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Many cases of unexplained tiredness are due to stress, not enough sleep, poor diet and other lifestyle factors. Use these self-help tips to restore your energy levels.</div>
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Eat often to beat tiredness</div>
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A good way to keep up your energy through the day is to eat regular meals and healthy snacks every three to four hours, rather than a large meal less often.</div>
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Perk up with exercise</div>
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You might feel too tired to exercise, but regular exercise will make you feel less tired in the long run, and you’ll have more energy. Even a single 15-minute walk can give you an energy boost, and the benefits increase with more frequent physical activity.</div>
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Start with a small amount of exercise. Build up your physical activity gradually over weeks and months until you reach the recommended goal of two-and-a-half hours of moderate-intensity aerobic exercise, such as cycling or fast walking, every week.</div>
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Lose weight to gain energy</div>
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If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired. Lose weight and you’ll feel much more energetic. Apart from eating healthily, the best way to lose weight is to be more active and do more exercise.</div>
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Sleep well</div>
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It sounds obvious, but two-thirds of us suffer from sleep problems, and many people don’t get the sleep they need to stay alert through the day. Expert advises going to bed and getting up in the morning at the same time every day; avoid naps through the day, and have a hot bath before bed (as hot as you can bear without scalding you) for at least 20 minutes.</div>
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Reduce stress to boost energy</div>
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Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be working out at the gym, or a gentler option, such as listening to music, reading or spending time with friends. Whatever relaxes you will improve your energy.</div>
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Cut out caffeine</div>
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It is recommended that anyone feeling tired should cut out caffeine. It says the best way to do this is to gradually stop having all caffeine drinks (this includes coffee, tea and cola drinks) over a three-week period. Try to stay off caffeine completely for a month to see if you feel less tired without it.</div>
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You may find that not consuming caffeine gives you headaches. If this happens, cut down more slowly on the amount of caffeine that you drink.</div>
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Drink more water for better energy</div>
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Sometimes you feel tired simply because you’re mildly dehydrated. A glass of water will do the trick, especially after exercise.</div>
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Anonymoushttp://www.blogger.com/profile/17948770796347681134noreply@blogger.com8tag:blogger.com,1999:blog-1303266283888911814.post-79590333242129790572015-01-10T09:21:00.002-08:002015-01-10T09:21:23.145-08:00Article # 598: Health Benefits of Running<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOmIe1vhH3YPQfsnd3ICMkpvt9-b8qllKYdKePbJWOQJxBFIOe6TaWaQp8-YNdiQFAjYpumkvfk0naV1bChRARmkOSNQ8uikVjJoGiK63gpDU9iDvdgd8VIFaRVhb37ONn9PS99DijkBI/s1600/Running+Health+Benefits.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOmIe1vhH3YPQfsnd3ICMkpvt9-b8qllKYdKePbJWOQJxBFIOe6TaWaQp8-YNdiQFAjYpumkvfk0naV1bChRARmkOSNQ8uikVjJoGiK63gpDU9iDvdgd8VIFaRVhb37ONn9PS99DijkBI/s1600/Running+Health+Benefits.jpg" height="232" width="400" /></a></div>
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<span style="font-family: Times New Roman, serif;"><span style="line-height: 23px;"><b>Running Health Benefits:</b></span></span></div>
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<b style="font-family: 'Times New Roman', serif; line-height: 23px;">You’ve probably heard it said that exercise is medicine. Well, it’s not just a saying; it’s the truth. There’s a raft of scientific evidence that proves that regular exercise (150 minutes per week, which is about 30 minutes five times per week)—and running in particular—has health benefits that extend well beyond any pill a doctor could prescribe. Studies have shown that running can help prevent obesity, type 2 diabetes, heart disease, high blood pressure, stroke, some cancers, and a host of other unpleasant conditions. What’s more, scientists have shown that running also vastly improves the quality of your emotional and mental life, and even helps you live longer. Here’s how:</b></div>
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<b style="font-family: 'Times New Roman', serif; line-height: 23px;">1. Running makes you happier. </b></div>
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<span style="font-family: Times New Roman, serif;"><span style="line-height: 23px;"><b>If you’ve been working out regularly, you’ve already discovered it: No matter how good or bad you feel at any given moment, exercise will make you feel better. And it goes beyond just the “runner’s high”—that rush of feel-good hormones known as endocannabinoids. In a 2006 study published in Medicine & Science in Sports & Exercise, researchers found that even a single bout of exercise—30 minutes of walking on a treadmill—could instantly lift the mood of someone suffering from a major depressive order. In a May 2013 study in Medicine & Science in Sports & Exercise in which rats and mice got antidepressant-like effects from running on a wheel, researchers concluded that physical activity was an effective alternative to treating depression. </b></span></span></div>
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<b style="font-family: 'Times New Roman', serif; line-height: 23px;">And even on those days when you have to force yourself out the door, exercise still protects you against anxiety and depression, studies have shown. Moderate exercise may help people cope with anxiety and stress even after they’re done working out, according to a 2012 study published in Medicine and Science in Sports & Exercise. A 2012 study in the Journal of Adolescent Health proved that just 30 minutes of running during the week for three weeks boosted sleep quality, mood, and concentration during the day. </b></div>
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<b style="font-family: 'Times New Roman', serif; line-height: 23px;">Ever heard someone call running their “drug”? Well, apparently, it actually is pretty similar. A 2007 study in Physiological Behavior showed that running causes the same kind of neurochemical adaptations in brain reward pathways that also are shared by addictive drugs.</b></div>
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<b style="font-family: 'Times New Roman', serif; line-height: 23px;">2. Running helps you get skinnier.</b></div>
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<span style="font-family: Times New Roman, serif;"><span style="line-height: 23px;"><b>You know that exercises burns calories while you’re working out. The bonus is that when you exercise, the burn continues after you stop. Studies have shown that regular exercise boosts “afterburn”—that is, the number of calories you burn after exercise. (Scientists call this EPOC, which stands for excess post oxygen consumption.) That’s kind of like getting a paycheck even after you retire.</b></span></span></div>
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<b style="font-family: 'Times New Roman', serif; line-height: 23px;">And you don’t have to be sprinting at the speed of sound to get this benefit. This happens when you’re exercising at an intensity that’s about 70 percent of VO2 max. (That’s a little faster than your easy pace, and a little slower than marathon pace.) </b></div>
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<b style="font-family: 'Times New Roman', serif; line-height: 23px;">3.Running strengthens your knees (and your other joints and bones, too).</b></div>
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<span style="font-family: Times New Roman, serif;"><span style="line-height: 23px;"><b>It’s long been known that running increases bone mass, and even helps stem age-related bone loss. But chances are, you’ve had family, friends, and strangers warn you that “running is bad for your knees.” Well, science has proven that it’s not. In fact, studies show that running improves knee health, according to Boston University researcher David Felson in an interview with National Public Radio.</b></span></span></div>
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<b style="font-family: 'Times New Roman', serif; line-height: 23px;">“We know from many long-term studies that running doesn’t appear to cause much damage to the knees,” Felson said. “When we look at people with knee arthritis, we don’t find much of a previous history of running, and when we look at runners and follow them over time, we don’t find that their risk of developing osteoarthritis is any more than expected.”</b></div>
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<b style="font-family: 'Times New Roman', serif; line-height: 23px;">4. Running will keep you sharper, even as you age. </b></div>
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<span style="font-family: Times New Roman, serif;"><span style="line-height: 23px;"><b>Worried about “losing it” as you get older? Working out regularly will help you stay “with it.” A December 2012 study published in Psychonomic Bulletin & Review concluded that the evidence is insurmountable that regular exercise helps defeat age-related mental decline, particularly functions like task switching, selective attention, and working memory. </b></span></span></div>
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<b style="font-family: 'Times New Roman', serif; line-height: 23px;">Studies consistently found that fitter older adults scored better in mental tests than their unfit peers. What’s more, in stroke patients, regular exercise improves memory, language, thinking, and judgment problems by almost 50%. The research team found “significant improvements” in overall brain function at the conclusion of the program, with the most improvement in attention, concentration, planning, and organizing. </b></div>
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<b style="font-family: 'Times New Roman', serif; line-height: 23px;">5. Running reduces your risk of cancer. </b></div>
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<span style="font-family: Times New Roman, serif;"><span style="line-height: 23px;"><b>Maybe running doesn’t cure cancer, but there’s plenty of proof that it helps prevent it. A vast review of 170 epidemiological studies in the Journal of Nutrition showed that regular exercise is associated with a lower risk of certain cancers. What’s more, if you already have cancer, running can improve your quality of life while you’re undergoing chemotherapy. (Want to know more about this? Read first-hand accounts of this and see our full cancer issue here.) </b></span></span></div>
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<b style="font-family: 'Times New Roman', serif; line-height: 23px;">6. Running adds years to your life. </b></div>
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<span style="font-family: Times New Roman, serif;"><span style="line-height: 23px;"><b>Even if you meet just the minimum of amount of physical activity—(30 minutes, 5 times per week), you’ll live longer. Studies show that when different types of people started exercising, they lived longer. Smokers added 4.1 years to their lives; nonsmokers gained 3 years. Even if you’re still smoking, you’ll get 2.6 more years. Cancer survivors extended their lives by 5.3 years. Those with heartdisease gained 4.3 years. </b></span></span></div>
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Anonymoushttp://www.blogger.com/profile/17948770796347681134noreply@blogger.com4tag:blogger.com,1999:blog-1303266283888911814.post-27726269627870920762015-01-03T22:07:00.001-08:002015-01-03T22:07:09.002-08:00ARTICLE # 597. ENDOMORPH BODY TYPE<div dir="ltr" style="text-align: left;" trbidi="on">
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Anonymoushttp://www.blogger.com/profile/17948770796347681134noreply@blogger.com5tag:blogger.com,1999:blog-1303266283888911814.post-23896413590761840672015-01-03T22:00:00.002-08:002015-01-03T22:00:47.680-08:00Article # 596. MESOMORPH BODY TYPE<div dir="ltr" style="text-align: left;" trbidi="on">
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Anonymoushttp://www.blogger.com/profile/17948770796347681134noreply@blogger.com3tag:blogger.com,1999:blog-1303266283888911814.post-41086351272571384762015-01-03T21:46:00.004-08:002015-01-03T21:47:13.466-08:00Article # 595. ECTOMORPH BODY TYPE<div dir="ltr" style="text-align: left;" trbidi="on">
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Anonymoushttp://www.blogger.com/profile/17948770796347681134noreply@blogger.com6tag:blogger.com,1999:blog-1303266283888911814.post-30895006168667571582015-01-02T07:35:00.003-08:002015-01-02T07:35:35.929-08:00Article # 594. New Year Resolution 2015 <div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd-yhaEmChTdktl_WLT1_X3E-JkryN3rNd0ri8RTuFDkRg_m8r7qJfsK7mmaTuNOIR_qNShSCpThLueaKlD7Ao7kR5o694Lrk_UaupXRVgCZ5JyPSR6NTgqX0oWfprx20jUT0hHMjX-sM/s1600/Slide1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd-yhaEmChTdktl_WLT1_X3E-JkryN3rNd0ri8RTuFDkRg_m8r7qJfsK7mmaTuNOIR_qNShSCpThLueaKlD7Ao7kR5o694Lrk_UaupXRVgCZ5JyPSR6NTgqX0oWfprx20jUT0hHMjX-sM/s1600/Slide1.JPG" height="220" width="400" /></a></div>
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<li>Get back the healthy diet in place </li>
<li>Stop indulging towards bad fat foods</li>
<li>No more cheat diet </li>
<li>Stocking protein foods</li>
<li>Avoiding unhealthy snacks (Pastries, Cookies, Ice-creams, Chocolates etc.) </li>
<li>Not skipping any meals </li>
<li>Choose lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts).</li>
<li>The bulk of food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat milk products.</li>
<li>Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.</li>
<li>Avoid eating a large meal before sleeping to decrease gastro esophageal reflux and weight gain.</li>
<li>Avoid using grease or frying foods in grease</li>
<li>Get enough sleep – 7 Hours minimum</li>
<li>Exercise can be broken up into smaller 10-minute sessions.</li>
<li>Start slowly and progress gradually to avoid injury or excessive soreness or fatigue. Over time, build up to 30 to 60 minutes of moderate to vigorous exercise every day.</li>
<li>Do some mind exercises (read, do a puzzle occasionally during the week).</li>
<li>Try to focus on a process intensely and complete a segment of it over one to several hours, then take a break and do something relaxing (walk, exercise, short nap).</li>
<li>Try to make some leisure time to do some things that interest you every week (hobby, sport).</li>
<li>Run or Jog or Walk daily for 20 to 30 min’s daily</li>
<li>Spend time with family – work life balance </li>
<li>Avoid over stressing and tension </li>
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Anonymoushttp://www.blogger.com/profile/17948770796347681134noreply@blogger.com8tag:blogger.com,1999:blog-1303266283888911814.post-5489023601811949712014-11-29T07:24:00.001-08:002014-11-29T07:24:36.720-08:00Article # 593. How do I avoid tiredness during or post work out<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background: white; color: #373737; font-size: 12pt; line-height: 107%;">One of
the benefits of getting enough exercise is supposed to be that it gives you
more energy to get through your day, but sometimes that just isn’t the case.
When working out leaves you more tired than you were before you started, that
can be an indicator that something is wrong. There are a few reasons why
working out can leave you so worn out, and finding out the reason behind your
post-workout fatigue may just help you to overcome it and get the energy boost
you need from your exercise session.</span><o:p></o:p></span></div>
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<b><span style="border: 1pt none windowtext; color: #373737; font-size: 14pt; padding: 0in;"><span style="font-family: Georgia, Times New Roman, serif;">Start Out Slowly<o:p></o:p></span></span></b></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background: white; color: #373737; font-size: 12pt; line-height: 107%;">It can
be tempting to go all in when you decide to start working out, but this may not
be the best idea. This is one of the worst things you can do if you are worried
about fatigue. “Don’t try to jog 5 miles, when the most you’ve done before is
walk 2 miles. Consider walking at first, and then when you get used to that,
build that up to a short run. Over time, add more distance or time to your run
until you get where you want to be. Doing too much too soon can make you feel
more tired than usual after your workout is complete.</span><o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="border: 1pt none windowtext; color: #373737; font-size: 14pt; padding: 0in;">Examining Your Fuel Quality</span><o:p></o:p></span></h2>
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<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #373737; font-size: 12pt;"><o:p><span style="font-family: Georgia, Times New Roman, serif;"> </span></o:p></span></h2>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background: white; color: #373737; font-size: 12pt; line-height: 107%;">In
theory, eating less should go hand-in-hand with a workout regimen designed to
help you lose weight. While this is a common misconception, the truth is that
exercise actually increases your body’s need for food. The more fuel you burn,
the more fuel you will need to keep going. If you haven’t eaten enough of the
right things before your workout, you are bound to feel wiped out after you
exercise. You may even feel sick. The Young Women’s Health website suggests you
eat a variety of foods, as different foods bring different nutrients to the
table. Lean meats, fresh fruits and vegetables, and whole grains are essential
to a healthy body. Healthy bodies are capable of doing more exercise. A
post-workout snack is just as vital. You should consume a healthy snack like
yoghurt and fruit, a banana with one tablespoon of nut butter or a carton of
low-fat chocolate milk within 30 minutes after exercising.</span><o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="border: 1pt none windowtext; color: #373737; font-size: 14pt; padding: 0in;">The Importance of Hydration</span><span style="color: #373737; font-size: 14pt;"><o:p></o:p></span></span></h2>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background: white; color: #373737; font-size: 12pt; line-height: 107%;">Hydration
is one thing that many people fail to consider. Not only is it important during
and after your workout, but it is important before your workout, as well. Water
makes up 60 percent of your body’s total weight, and every bodily system
depends on it. A lack of water can lead to dehydration, which can be very
draining on your energy. If you find that you are extra tired after your
workout, try to drink more before, during and after you exercise.</span><o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="border: 1pt none windowtext; color: #373737; font-size: 14pt; padding: 0in;">Rest Is Important</span><span style="color: #373737; font-size: 14pt;"><o:p></o:p></span></span></h2>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background: white; color: #373737; font-size: 12pt; line-height: 107%;">While
intense training may leave you feeling weak, rest can make you strong. Don’t
overdo it when it comes to exercise, as this is a surefire way to end up
exhausted when all is said and done. While it may feel like you are pushing
your body in a good way, you may be over-exhausting yourself. When you do an
extremely intensive workout, give your body time to rest up and refuel the next
day. If you must exercise, do something light to give<span class="apple-converted-space"> </span></span>your body time to recuperate.<span class="apple-converted-space"><o:p></o:p></span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="border: 1pt none windowtext; color: #373737; font-size: 12pt; padding: 0in;">Medical Issues</span><span style="color: #373737; font-size: 12pt;"><o:p></o:p></span></span></h2>
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<span style="color: #373737;"><span style="font-family: Georgia, Times New Roman, serif;">If improved nutrition, rest and hydration don’t do the
trick, consult your doctor for more information. He may be able to identify a
nutrient deficiency or other medical issue that is preventing you from having
enough energy, getting you back on track in no time.<o:p></o:p></span></span></div>
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Anonymoushttp://www.blogger.com/profile/17948770796347681134noreply@blogger.com7tag:blogger.com,1999:blog-1303266283888911814.post-58222803651585865862014-04-29T22:22:00.000-07:002014-04-29T22:22:27.186-07:00Article # 592. Causes of Junk Food<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoGV6cG57eP9smpsVWHcHo0Fj6_kQL4YnfZ1MjRqz3W-PjC6vQI1Lzdsw1Q9vc8ZC-B0KlXpe_zOWrlcz2FzQ7TWSPNdMObjEHwX3X_PQ3NJWVxV2cDhiNsgv028praqNSGTlWK7mYhiA/s1600/Presentation1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoGV6cG57eP9smpsVWHcHo0Fj6_kQL4YnfZ1MjRqz3W-PjC6vQI1Lzdsw1Q9vc8ZC-B0KlXpe_zOWrlcz2FzQ7TWSPNdMObjEHwX3X_PQ3NJWVxV2cDhiNsgv028praqNSGTlWK7mYhiA/s1600/Presentation1.jpg" height="300" width="400" /></a></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-size: 12pt; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;"><o:p></o:p></span></span></b> </div>
<span lang="EN" style="font-size: 12pt; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">Fast food nutrition should
make up a minimal part of a healthy diet. Fast foods and junk foods are high in
fat, sodium and sugar, which can lead to obesity and a range of attendant
health problems, including diabetes, heart disease and arthritis. Here are the
facts about how excessive junk food consumption affects your body.</span></span><br />
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-size: 12pt; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">Junk Food Affects Your Energy Levels<o:p></o:p></span></span></b></div>
<span lang="EN" style="font-size: 12pt; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">Junk food doesn't contain the
nutrients your body needs to stay healthy. As a result, you may feel
chronically fatigued and lack the energy you need to complete daily tasks. The
high levels of sugar in junk food puts your metabolism under stress; when you
eat refined sugar, your pancreas secretes high amounts of insulin to prevent a
dangerous spike in blood sugar levels.<o:p></o:p></span></span><br />
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<span lang="EN" style="font-size: 12pt; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">Because fast food and junk
food don't contain adequate amounts of protein and good carbohydrates, your
blood sugar levels will drop suddenly after eating, leaving you feeling grumpy,
fatigued and craving sugar.<o:p></o:p></span></span><br />
<br />
<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-size: 12pt; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">Junk Food Contributes to Poor Performance and Obesity<o:p></o:p></span></span></b><br />
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<span lang="EN" style="font-size: 12pt; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">Junk food contains large
amounts of fat, and as fat accumulates in your body, you'll gain weight and
could become obese. The more weight you gain, the more you'll be at risk for
serious chronic illnesses such as diabetes, heart disease and arthritis. You
could even have a heart attack.</span></span></div>
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<span lang="EN" style="font-size: 12pt; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"></span><span lang="EN" style="font-size: 12pt; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">The high levels of fat and
sodium in junk food can cause high blood pressure or hypertension. Excessive
dietary sodium can also have a negative effect on renal function, even leading
to kidney disease.<o:p></o:p></span></span></div>
<span lang="EN" style="font-size: 12pt; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">In the short term, high levels
of dietary fat lead to poor cognitive performance. You'll feel tired and have
trouble concentrating because your body might not be getting enough oxygen.<o:p></o:p></span></span><br />
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-size: 12pt; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">Junk Food Can Damage Your Liver and Heart<o:p></o:p></span></span></b></div>
<span lang="EN" style="font-size: 12pt; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">The high levels of fat and
sodium in junk food and fast food can contribute to heart disease by raising
blood cholesterol levels and contributing to arterial plaque build up. The high
levels of Trans fatty acids found in many junk foods and fast foods can lead to
fatty liver deposits, which, over time, can cause liver dysfunction and
disease.<o:p></o:p></span></span><br />
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<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="font-size: 12pt; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">Junk Food Can Lead to Diabetes<o:p></o:p></span></span></b><br />
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<span lang="EN" style="font-size: 12pt; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">Over time, the high levels of
sugar and simple carbohydrates in junk food can lead to type 2 diabetes. This
occurs because eating too much sugar puts your metabolism under stress; when
you eat a lot of refined white sugar and simple carbohydrates, your body has to
pump up insulin production to prevent a dangerous spike in blood sugar levels. <o:p></o:p></span></span></div>
<span lang="EN" style="font-size: 12pt; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">Because junk food doesn't
contain the protein or complex carbohydrates that your body needs to maintain
consistent blood sugar levels, your blood sugar levels will drop suddenly soon
after eating. You'll crave sugar and likely end up eating more junk food.<o:p></o:p></span></span><br />
<span lang="EN" style="font-size: 12pt; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;"></span></span><br />
<span lang="EN" style="font-size: 12pt; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">Over time, this stress damages
your body's ability to use the insulin secreted by your pancreas. A healthy
diet can help maintain your body's insulin sensitivity.<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="line-height: 19.5pt; margin: 0cm 0cm 13.5pt;">
<span lang="EN" style="font-size: 12pt; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">Even in the short term, eating
too much junk food can make you feel really uncomfortable. It can lead to mood
swings and constipation, and lower your energy levels so that you lack interest
in the exercise you need to burn off those extra calories.<o:p></o:p></span></span></div>
<b><span lang="EN" style="font-size: 12pt; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">Nutrient Deficiencies<o:p></o:p></span></span></b><br />
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span lang="EN" style="font-size: 12pt; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">Processing
that removes vitamins, minerals and fiber makes junk foods into the sources of
empty calories that nutritionists disparage. Children who eat a lot of junk
foods may develop nutritional deficiencies that lead to low energy, mood
swings, sleep disturbance and poor academic achievement, among other health
conditions.<o:p></o:p></span></span></div>
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<span lang="EN" style="font-size: 12pt; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
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<span style="font-size: 12pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
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Anonymoushttp://www.blogger.com/profile/17948770796347681134noreply@blogger.com7tag:blogger.com,1999:blog-1303266283888911814.post-11666860675969212032014-04-20T00:35:00.002-07:002014-04-20T00:35:46.400-07:00Article# 591. Foods That Will Improve Your Stamina<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMCiX2XgMl0AzbEDsBN2w518ZxFXFTIGqtB0FIWft6X-1NiietQHEFEXsGa07UgBgJhvLpoO1l-JYVPGfyBLHjEnVgDdkynRruwpzHv1HwBDlXOz69oHw8Hhpm5eXHjbfMUjSTpx1lK4I/s1600/uncooked-oats.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMCiX2XgMl0AzbEDsBN2w518ZxFXFTIGqtB0FIWft6X-1NiietQHEFEXsGa07UgBgJhvLpoO1l-JYVPGfyBLHjEnVgDdkynRruwpzHv1HwBDlXOz69oHw8Hhpm5eXHjbfMUjSTpx1lK4I/s1600/uncooked-oats.jpg" height="206" width="400" /></a></div>
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<br /></div>
<div class="MsoNormal" style="background: white; line-height: 13.2pt; margin-bottom: 6.0pt; mso-outline-level: 1;">
<br /></div>
<div style="background: white; line-height: 12.35pt; margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="background: white; line-height: 12.35pt; margin-bottom: .0001pt; margin: 0in;">
<span style="color: #666666; font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">While certain foods in your diet can actually reduce stamina,
healthy foods help to build up your stamina and increase your energy level,
especially if you’re interested in sports and athletics. As a sportsperson, you
need foods that are designed to not only give you energy but also keep you
feeling full all day long. <span class="apple-converted-space"> </span>“Nutrients
like complex carbs, proteins, fibre and vitamin C is crucial for those who are
into sports. These nutrients keep you active and feeling energetic.”<br style="box-sizing: border-box;" />
<br style="box-sizing: border-box;" />
<strong style="box-sizing: border-box; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; outline: 0px;"><span style="border: 1pt none windowtext; padding: 0in;">Essential nutrients:<o:p></o:p></span></strong></span></div>
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<span style="color: #666666; font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><br />
<strong style="box-sizing: border-box; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; outline: 0px;"><span style="border: 1pt none windowtext; padding: 0in;">Complex carbs:</span></strong><span class="apple-converted-space"><b><span style="border: none windowtext 1.0pt; mso-border-alt: none windowtext 0in; padding: 0in;"> </span></b></span>When
you are talking about building stamina, you just cannot miss out on complex
carbs. Carbs are the main source of fuel for your body and brain. Carbs is the
food that the body uses to get glucose, which provides energy. Complex carbs
are present in foods like bread, pasta and rice, which unlike simple carbs,
keep you feeling energetic all day long.”<span class="apple-converted-space"> </span><br style="box-sizing: border-box;" />
<br style="box-sizing: border-box;" />
<strong style="box-sizing: border-box; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; outline: 0px;"><span style="border: 1pt none windowtext; padding: 0in;">Vitamin C:</span></strong><span class="apple-converted-space"><b><span style="border: none windowtext 1.0pt; mso-border-alt: none windowtext 0in; padding: 0in;"> </span></b></span>Vitamin
C helps strengthen your immune system and protects you from infections like
cold and cough, which sap your energy. Also, when you are outdoors, you are
more susceptible to bacterial infections, which hamper your health. Thus ensure
that you consume foods and fruits rich in vitamin C.<span class="apple-converted-space"> </span><br style="box-sizing: border-box;" />
<br style="box-sizing: border-box;" />
<strong style="box-sizing: border-box; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; outline: 0px;"><span style="border: 1pt none windowtext; padding: 0in;">Proteins:</span></strong><span class="apple-converted-space"><b><span style="border: none windowtext 1.0pt; mso-border-alt: none windowtext 0in; padding: 0in;"> </span></b></span>Protein
is an important nutrient for the growth, development and repair of muscle and
body tissues. Protein has a higher metabolic rate than fat, so an individual
can burn more calories. It is also said to increase satiety, which prevents a
person from overeating. Healthy sources of protein include lean chicken, fish,
eggs and nuts.<span class="apple-converted-space"> </span><br style="box-sizing: border-box;" />
<br style="box-sizing: border-box;" />
<strong style="box-sizing: border-box; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; outline: 0px;"><span style="border: 1pt none windowtext; padding: 0in;">Iron:</span></strong><span class="apple-converted-space"> </span>Lack of iron in your diet can cause
loss of stamina. You can get iron from meat, beans, nuts and some vegetables
such as broccoli and spinach. Consult your doctor about taking iron
supplements.<span class="apple-converted-space"> </span><br style="box-sizing: border-box;" />
<br style="box-sizing: border-box;" />
<strong style="box-sizing: border-box; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; outline: 0px;"><span style="border: 1pt none windowtext; padding: 0in;">Foods that build stamina<o:p></o:p></span></strong></span></div>
<div style="background: white; line-height: 12.35pt; margin-bottom: .0001pt; margin: 0in;">
<span style="color: #666666; font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><br />
<strong style="box-sizing: border-box; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; outline: 0px;"><span style="border: 1pt none windowtext; padding: 0in;">Oatmeal:</span></strong><span class="apple-converted-space"><b><span style="border: none windowtext 1.0pt; mso-border-alt: none windowtext 0in; padding: 0in;"> </span></b></span>Oatmeal
is an unprocessed carb, which gets digested slowly and hence keeps you feeling
full for a longer<span class="apple-converted-space"> </span><a href="http://idiva.com/topic/period" style="box-sizing: border-box; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; outline: 0px;" target="_blank"><span style="border: none windowtext 1.0pt; color: #ff3333; mso-border-alt: none windowtext 0in; padding: 0in; text-decoration: none; text-underline: none;">period</span></a><span class="apple-converted-space"> </span>of time. “A
power-packed cereal, oatmeal provides sustained energy for hours. Due to high content
of complex carbs, it breaks down slowly in your body and keeps the blood sugar
at optimum level.”<br style="box-sizing: border-box;" />
<br style="box-sizing: border-box;" />
<strong style="box-sizing: border-box; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; outline: 0px;"><span style="border: 1pt none windowtext; padding: 0in;">Beans:</span></strong><span class="apple-converted-space"> </span>Rich in mineral and iron which helps
your body to generate RBCs (Red Blood Cells) that carry oxygen to the muscles
when you are exercising and also builds stamina.<o:p></o:p></span></div>
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<br /></div>
<div style="background-color: white; background-position: initial initial; background-repeat: initial initial; box-sizing: border-box; line-height: 12.35pt; margin: 0in 0in 0.0001pt; outline: 0px;">
<strong style="box-sizing: border-box; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; outline: 0px;"><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-border-alt: none windowtext 0in; mso-hansi-theme-font: minor-latin; padding: 0in;">Green leafy vegetables:</span></strong><span class="apple-converted-space"><span style="color: #666666; font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> </span></span><span style="color: #666666; font-family: "Calibri","sans-serif"; font-size: 11.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Packed with
micronutrients, it is essential for building stamina and also to improve your
RBC count. Green leafy veggies are rich in fibre and digest slowly while
maintaining your blood-glucose level. <span class="apple-converted-space"> </span><br style="box-sizing: border-box;" />
<br style="box-sizing: border-box;" />
<strong style="box-sizing: border-box; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; outline: 0px;"><span style="border: 1pt none windowtext; padding: 0in;">Bananas:</span></strong><span class="apple-converted-space"> </span>Bananas are a particularly good energy
source and these are best eaten a few hours before you intend to exert
yourself. Along with being great sources of carbs, they are also effective
because they trigger the release of ‘dopamine’ — a chemical that builds your
concentration and focus.<span class="apple-converted-space"> </span><br style="box-sizing: border-box;" />
<br style="box-sizing: border-box;" />
<strong style="box-sizing: border-box; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; outline: 0px;"><span style="border: 1pt none windowtext; padding: 0in;">Peanut butter:</span></strong><span class="apple-converted-space"> </span>Peanuts are said to contain Omega 3
fatty acids that helps in reducing pain, boost heart health and develop your
brain. Peanut butter is also excellent for building stamina. It is high in
calories and digests slowly. Consume peanut butter in combination with complex
carbs.<span class="apple-converted-space"> </span><br style="box-sizing: border-box;" />
<br style="box-sizing: border-box;" />
<strong style="box-sizing: border-box; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; outline: 0px;"><span style="border: 1pt none windowtext; padding: 0in;">Lean meat, fish, chicken and
eggs</span></strong>: “Rich in protein, these foods are important for growth
and development, muscle building and repair. Meat takes a longer time to digest
and thus keeps you feeling full and active all day long.”<br style="box-sizing: border-box;" />
<br style="box-sizing: border-box;" />
<strong style="box-sizing: border-box; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; outline: 0px;"><span style="border: 1pt none windowtext; padding: 0in;">Red grapes:</span></strong><span class="apple-converted-space"><b><span style="border: none windowtext 1.0pt; mso-border-alt: none windowtext 0in; padding: 0in;"> </span></b></span>Red
grapes contains ‘resveratol’ which provides increased energy. These grapes
contain a very small amount of sugar, which gives you instant energy and helps
build stamina.<span class="apple-converted-space"> </span><br style="box-sizing: border-box;" />
<br style="box-sizing: border-box;" />
<strong style="box-sizing: border-box; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; outline: 0px;"><span style="border: 1pt none windowtext; padding: 0in;">Beetroot juice:</span></strong><span class="apple-converted-space"> </span>Consuming a glass of beetroot juice
before exercising will make your body work for long hours without feeling
exhausted. Beetroot is rich in vitamin A and C — both help in building
stamina and reducing fatigue.<span class="apple-converted-space"> </span><br style="box-sizing: border-box;" />
<br style="box-sizing: border-box;" />
<strong style="box-sizing: border-box; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; outline: 0px;"><span style="border: 1pt none windowtext; padding: 0in;">Quinoa:</span></strong><span class="apple-converted-space"> </span>Quinoa (Bathua) was declared to be a
sacred grain by the Inca Empire and was fed to the warriors so that they could
get energy! It contains eight essential amino acids, vitamins, minerals and
fibre. It gives instant energy and keeps you active. It’s easy to cook and can
be cooked like rice in only 10 minutes.<o:p></o:p></span></div>
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Anonymoushttp://www.blogger.com/profile/17948770796347681134noreply@blogger.com7tag:blogger.com,1999:blog-1303266283888911814.post-62341775746245830922014-04-19T00:02:00.003-07:002014-04-19T00:02:47.779-07:00Article # 590. Kneeling Cable Crunch With Alternating Oblique Twists / Kneeling Oblique Cable Crunch:<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggZYyJwm74w71I4-IhLY7sULdbCWGikvilVQJGQD5vQKOar6qt3UtHH47PUav6ZDSkZgO_xZdNEcMnDxy2kvytnnk8vFy4HZkbxgmg6Py-i9ulHKBu3X3IQ3zXn1IxwvZr3cZftR6uNqw/s1600/4-moves-to-6-pack-abs-kneeling-cable-crunches.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggZYyJwm74w71I4-IhLY7sULdbCWGikvilVQJGQD5vQKOar6qt3UtHH47PUav6ZDSkZgO_xZdNEcMnDxy2kvytnnk8vFy4HZkbxgmg6Py-i9ulHKBu3X3IQ3zXn1IxwvZr3cZftR6uNqw/s1600/4-moves-to-6-pack-abs-kneeling-cable-crunches.jpg" height="205" width="400" /></a></div>
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1.Connect a rope attachment to a high pulley cable and position a mat on the floor in front of it.<br />2.Grab the rope with both hands and kneel approximately two feet back from the tower.<br />3.Position the rope behind your head with your hands by your ears.<span class="text_exposed_show" style="display: inline;"><br />4.Keep your hands in the same place, contract your abs and pull downward on the rope in a crunching movement until your elbows reach your knees.<br />5.Pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.<br />6.Repeat the same downward movement until you’re halfway down, at which time you’ll begin rotating one of your elbows to the opposite knee.<br />7.Again, pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.<br />8.Repeat the same movement as before, but alternate the other elbow to the opposite knee.<br />9.Continue this series of movements to failure.<br />Tip: Keep your elbows in tight when doing the normal crunching movement, but extend them outward when doing the oblique twist. This technique will open your body for a greater rotation, as well as allow your elbow to drive backward with more force.</span></div>
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Anonymoushttp://www.blogger.com/profile/17948770796347681134noreply@blogger.com7tag:blogger.com,1999:blog-1303266283888911814.post-73443486843317487832014-04-13T23:15:00.001-07:002014-04-13T23:15:03.697-07:00Article # 589. Plant-based anti-ageing foods<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOiasqR7vhYb3X_4yzsaCFu7tGfkenw5hQMTAL12QWnzyl_bof5-eCi9Crw-VLSnqwMC5tiiN3eIhsLcC7MxDYnSliyz_hVIC3VDgoWu8Pvvln2R56KoNbZjtMdOWRUZOYW3EDRjJgQpc/s1600/m_1384.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOiasqR7vhYb3X_4yzsaCFu7tGfkenw5hQMTAL12QWnzyl_bof5-eCi9Crw-VLSnqwMC5tiiN3eIhsLcC7MxDYnSliyz_hVIC3VDgoWu8Pvvln2R56KoNbZjtMdOWRUZOYW3EDRjJgQpc/s1600/m_1384.jpg" height="265" width="400" /></a></div>
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<span style="color: #333333; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><br />
<br />
<span style="background: white;">Who wants to look
their age? Most people want to look years younger than they are and are always
striving towards it going into strange diets, getting help of surgery and
taking jabs of botox and dermal fillers.</span><br />
<br />
<span style="background: white;">Studies have shown
that people who eat mostly plant-based foods look younger than their real
physical age. And if that is true, it sure makes sense to incl<span class="textexposedshow">ude plant-based, anti-ageing foods in our daily diet to get
that ageless, young skin and delay the inevitable effects of natural ageing by
improving skin elasticity and thereby staving off wrinkles..<br />
<br />
<span class="textexposedshow">"There are certain foods that are rich in
Vitamin E, which when included in our daily diet, can help improve the texture
of skin and it's elasticity." Avocados, walnuts, sesame seeds, olive or
olive oil are rich in Vitamin E. "Eating a diet that is rich in colourful
fruits and veggies, can help protect against skin ageing." Tomatoes, red
bell pepper and all citrus fruits are rich in Vitamin C, green leafy
vegetables, sweet potatoes and bright orange vegetables have carotenoids and
all these should be included in your diet. "Apart from this, avoiding
caffeine products can help control melanin production. Sipping on green tea is
a better idea."</span><br />
<br />
<span class="textexposedshow">Here is a list of some anti-ageing foods:</span><br />
<br />
<span class="textexposedshow">Almonds</span><br />
<br />
<span class="textexposedshow">Since ages almonds have been considered as an
anti-ageing food because of the high content of Vitamin E. It is great for healthy
skin, hair and nails. The body needs Vitamin E to protect the cells from the
onslaught of free radicals generated by air pollution, peroxides and ultra
violet rays. Experts say that eating around a dozen almonds daily will help.</span><br />
<br />
<span class="textexposedshow">Walnuts</span><br />
<br />
<span class="textexposedshow">Walnuts are a rich source of Vitamin E and having a
handful can help your skin look great.</span><br />
<br />
<span class="textexposedshow">Cucumber</span><br />
<span class="textexposedshow">These are excellent as anti-ageing food and improve
tired and dehydrated skin. The high water content and high amounts of silica
present helps to get a smooth and glowing skin.</span><br />
<br />
<span class="textexposedshow">Avocados</span><br />
<span class="textexposedshow">They are also known as nature's best moisturisers
and are loaded with anti-ageing nutrients such as Vitamin C and E, and Omega 3
fatty acids. Though a medium-size avocado has 30 grams of fat, all of it is
healthy mono-saturated fats that lower cholesterol and protect the heart. "Eating
avocados can help stave off wrinkles and keep your skin looking soft and
supple, because of the Vitamin E that helps to get your skin glowing."</span><br />
<br />
<span class="textexposedshow">Sesame</span><br />
<br />
<span class="textexposedshow">This is another rich source of Vitamin E</span><br />
<br />
<span class="textexposedshow">Berries</span><br />
<br />
<span class="textexposedshow"> "Antioxidants that are present in berries
such as blueberries, and cranberries and in strawberry, can help keep you skin
vibrant and glowing." The canned cranberry juice works for your skin.</span><br />
<span class="textexposedshow">Eat one to two cups of blueberries a day for your
daily 'dose' of anthocyanin, an anti-ageing antioxidant that increases the
potency of Vitamin C.</span><br />
<br />
<span class="textexposedshow">Green tea</span><br />
<br />
<span class="textexposedshow">This is a very healthy substitute for caffeine
drinks and are packed with anti-oxidants.</span><br />
<br />
<span class="textexposedshow">Water</span><br />
<br />
<span class="textexposedshow">"If you do not drink at least 2-3 litres of
water every day, your skin might wrinkle faster. Water provides the
much-required hydration and keeps wrinkles at bay.</span><br />
<br />
<span class="textexposedshow">Aloe Vera juice</span><br />
<br />
<span class="textexposedshow">Aloe vera juice is excellent if you want younger-looking
skin says and adds, "Have 30 ml aloevera juice diluted with 100 ml water
early morning on empty stomach. And after 20-30 minutes you can have your
regular breakfast."</span><br />
<br />
<span class="textexposedshow">Sunflower seeds</span><br />
<br />
<span class="textexposedshow">This in another remarkable anti-ageing food and a
Vitamin E and selenium powerhouse with very effective youth-enhancing
qualities.</span><br />
<span class="textexposedshow">Eating a handful of sunflower seeds daily will help
you look younger, stave off wrinkles and improve skin elasticity because it is
extremely rich in Vitamin E.</span><br />
<br />
<span class="textexposedshow">Brazil nuts</span><br />
<br />
<span class="textexposedshow">Brazil nuts are a very rich source of selenium, a
mineral that works very well with Vitamin E to stop oxidative stress and cell
damage caused by free radicals; thus, slowing down the ageing process. But
should be eaten in moderation (two nuts a day) because of its high fat content.</span></span></span></span><o:p></o:p></div>
</div>
Anonymoushttp://www.blogger.com/profile/17948770796347681134noreply@blogger.com2tag:blogger.com,1999:blog-1303266283888911814.post-26172091208265480662014-04-13T22:58:00.001-07:002014-04-13T22:58:47.645-07:00Article # 588. Tips to Prevent Tiredness!<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhujz4joJl3msr9wQMSwV5kNUqxUt4QfLgIyB_4iFE3Dokpum6wZ6yFBFxNnAQQwbAX5e_1uxr6xPDZA7EBUXoTeddpJtyYTJW9qsyc9jYn7TQiERwGJlQOvdXpiSqf_-5kgXFJaHLUnJ8/s1600/SLEEEEEEEEEEEEP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhujz4joJl3msr9wQMSwV5kNUqxUt4QfLgIyB_4iFE3Dokpum6wZ6yFBFxNnAQQwbAX5e_1uxr6xPDZA7EBUXoTeddpJtyYTJW9qsyc9jYn7TQiERwGJlQOvdXpiSqf_-5kgXFJaHLUnJ8/s1600/SLEEEEEEEEEEEEP.jpg" height="266" width="400" /></a></div>
<br />
<br />
<div class="MsoNormal">
<span style="background: white; color: #333333; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 9.0pt; mso-bidi-theme-font: minor-latin;">If you feel tired when you wake up in the morning, at work
and in the evening well before bedtime, you should see your doctor, because
there could be medical issues working against you, such as anemia, severe
allergies and side effects from medications you're taking. If you aren't
suffering from any medical conditions, you'll need to make lifestyle changes to
improve<span class="apple-converted-space"> </span></span><span class="textexposedshow">your energy and prevent fatigue. If you don't make the
necessary changes, your quality of life can be greatly impacted by feeling
tired regularly.<br />
<br />
<span class="textexposedshow">Set yourself up for an energized day by eating a
wholesome breakfast each morning. If you're eating doughnuts, sugary cereals or
white bagels with cream cheese every morning, you're setting yourself up for
day of tiredness. Instead, eat whole grains, healthy cereals with skim milk,
fruit and healthy proteins, such as eggs. An example of an ideal would breakfast
is one piece of whole wheat toast with a small pat of butter, three scrambled
egg whites with green peppers and onions and a cup of berries and any cereal
breakfast like Porridge, Bran flakes, Oats, Wheat flakes, corn flakes etc.</span><br />
<br />
<span class="textexposedshow">Add exercise into your daily routine. Try to fit in
heart-pumping cardio activity at least five times a week. You can fit exercise
into your day without making too many changes by splitting it up. Move around
as much as you can. Your job may keep you at a desk or in a cubicle, but you
can use your breaks or lunch hour to take a short walk, which will get your
heart rate up and your blood sugar down. You will feel more energized for the
rest of the day.</span><br />
<br />
<span class="textexposedshow">Eat less at lunch. Your body has to work hard to
metabolize a heavy lunch full of carbohydrates and sugars, leading to that
mid-afternoon slump. A lighter lunch will keep you charged up and ready to take
on the rest of the day. Try soup and a sandwich with a bowl of rice with oil
less curry. Eat chicken, turkey or fish as your protein, and fill up on fruits
and vegetables instead of French fries or pasta.</span><br />
<span class="textexposedshow">Move around as much as you can. Your job may keep
you at a desk or in a cubicle, but you can use your breaks or lunch hour to
take a short walk, which will get your heart rate up and your blood sugar down.
You will feel more energized for the rest of the day.</span><br />
<br />
<span class="textexposedshow">Don't smoke. The chemicals in cigarettes can cause
profound fatigue, and the lack of clean air in your lungs can make your body
work harder to stay oxygenated. Stopping smoking will make you feel more
energetic all day long.</span><br />
<span class="textexposedshow">Drink plenty of water. Dehydration can lead to
fatigue, sluggishness and headache.</span><br />
<br />
<span class="textexposedshow">Get better sleep. If you're working out and coping
with stress, you'll be more likely to get a good night's sleep. Try to get
eight full hours of sleep, and get up and go to bed at the same time every day,
even on the weekends. Use your bed for sleeping and relaxing activities. Don't
watch television or do work in bed.</span><br />
<span class="textexposedshow">Don't drink caffeinated beverages after lunch and
cut back on your overall caffeine intake. According to Whole Living, the best
way to cut back on caffeine is to reduce it in small increments, so you don't
feel the impact of negative side effects, such as headaches and irritability.</span></span><span style="font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin;"><o:p></o:p></span></div>
</div>
Anonymoushttp://www.blogger.com/profile/17948770796347681134noreply@blogger.com8tag:blogger.com,1999:blog-1303266283888911814.post-32582416542317980922014-04-04T23:05:00.001-07:002014-04-04T23:05:34.403-07:00Article # 587. Burn The Fat Feed The Muscle<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmQIfXrTCUAp2x2BuIXHiAWgK7cVY-3xjXuqNHOnI5ec71MPbDSC44WQxnTZlt-2tbpixihM0_744daapWq0ImDCv0VMQTQJ_P4fnkVBL2_1g63SYaLI_ZV1iRMkoQ0lOVM7UdAmSCDIU/s1600/masons_weight_loss_02_adjusted.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmQIfXrTCUAp2x2BuIXHiAWgK7cVY-3xjXuqNHOnI5ec71MPbDSC44WQxnTZlt-2tbpixihM0_744daapWq0ImDCv0VMQTQJ_P4fnkVBL2_1g63SYaLI_ZV1iRMkoQ0lOVM7UdAmSCDIU/s1600/masons_weight_loss_02_adjusted.jpg" height="266" width="400" /></a></div>
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<span style="color: #333333; font-family: "Helvetica","sans-serif"; font-size: 9.0pt; line-height: 115%;"><br />
<br />
<span style="background: white;">Billions of dollars
are spent annually on weight loss products targeting those who want fast
results. But real weight loss takes time and should never be the result of a
quick fix. Building muscle means feeding muscle, and burning fat means losing
fat. Forget about fad diets and dietary supplements, and bring your attention
to the real solutions of looking and feeling<span class="apple-converted-space"> <span class="textexposedshow">great, common goals
in today's health- and image-conscious society.</span><br />
<br />
<span class="textexposedshow">Step 1</span><br />
<br />
<span class="textexposedshow">Eat breakfast. After an overnight fast, the body
needs energy from food to jump start your metabolism. Eat a combination of
protein, complex carbohydrate and a healthy fat each morning. Example: oatmeal
topped with nuts and a banana.</span><br />
<br />
<span class="textexposedshow">Step 2</span><br />
<br />
<span class="textexposedshow">Be active. When you participate in physical
activity, you burn calories and fat. The more intense the activity, the more
fat you burn, and the easier it is to keep your weight under control. Aim for
30 to 60 minutes most days of the week. But you don't need to set aside major
chunks of time. Take the stairs instead of the elevator. Walk during your lunch
break. Do jumping jacks during commercials.</span><br />
<br />
<span class="textexposedshow">Step 3</span><br />
<br />
<span class="textexposedshow">Refuel with protein. Protein is one of the body's
main building blocks for muscle. Have a protein source at each meal and snacks.
Examples: eggs, peanut butter, chicken, fish, beans, milk, yogurt and cheese.</span><br />
<br />
<span class="textexposedshow">Step 4</span><br />
<br />
<span class="textexposedshow">Avoid bad fats, and add good fats. When the body
doesn't use fat for energy, it's stored in body cells, causing those unwanted
fat pockets. Bad fats contain saturated and trans fat and are most commonly
found in food like butter and red meat. Aim for good fats, including
monounsaturated and polyunsaturated, found in food like avocados, olive and
canola oils and fish. Another way to decrease fats is to eat grilled, steamed,
boiled and poached foods that use little or no fat as part of the cooking
process.</span><br />
<br />
<span class="textexposedshow">Step 5</span><br />
<br />
<span class="textexposedshow">Stay hydrated. Hydrating purifies the body. Water
is best; it cleanses and removes toxins, fills our cells and suppresses
appetite, which can lead to burning fat and fueling muscle. Drink at least four
to six glasses of water each day, and eat an abundance of fruits and vegetables.</span></span></span></span></div>
</div>
Anonymoushttp://www.blogger.com/profile/17948770796347681134noreply@blogger.com12tag:blogger.com,1999:blog-1303266283888911814.post-62200818350738083162014-03-26T23:26:00.003-07:002014-03-26T23:26:24.379-07:00Article # 586. Role of Fat in the Body<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMeJhj7MdVCGELVoxoluMWupE2g7leNXy9LxIfp-em6rElyrf1P3cSFIzDOM0LgwzdPuZcYSkPpANvRiZarIl3MTDDd-Nc3eojPPEC9FGeGj5SqsNufjzDykl4y4bEZy03MeRiMOt8LME/s1600/Slide1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMeJhj7MdVCGELVoxoluMWupE2g7leNXy9LxIfp-em6rElyrf1P3cSFIzDOM0LgwzdPuZcYSkPpANvRiZarIl3MTDDd-Nc3eojPPEC9FGeGj5SqsNufjzDykl4y4bEZy03MeRiMOt8LME/s1600/Slide1.JPG" height="300" width="400" /></a></div>
<br />
<br />
<br />
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2;">
<span lang="EN" style="color: #333333; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">Your body needs fat to
function properly. Fats fill the fat cells – the adipose tissue – that help
insulate the body; they’re stored there until your body needs a backup energy
source. Your body uses its reserve calories from carbohydrates about 20 minutes
into a workout, and then switches to the stored fat in the fat cells for the
fuel to keep you going. Fats also supply fatty acids needed to control
inflammation and to help with brain development and blood clotting. Your skin
and hair depend on fat to be healthy. The body needs fat to absorb and move
vitamins A, D, E and K through the bloodstream.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
</div>
Anonymoushttp://www.blogger.com/profile/17948770796347681134noreply@blogger.com7tag:blogger.com,1999:blog-1303266283888911814.post-852152051215669842014-03-25T01:14:00.003-07:002014-03-25T01:14:41.254-07:00Article # 585. Helathy Fats to Build Lean Muscle<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHbBXj53SVNmcTkMFXkTGlFAJl8VLwvoRE625yZWRuKGmt1U1fljLqdzinIv03Bi7KSvyfENfoFm5W-YMTa74aKfsg03mkArjupExrRQ5W5PxcT_MiOsDEWdSLAtcRW-wcnrtTD9NxCs0/s1600/Good+fat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHbBXj53SVNmcTkMFXkTGlFAJl8VLwvoRE625yZWRuKGmt1U1fljLqdzinIv03Bi7KSvyfENfoFm5W-YMTa74aKfsg03mkArjupExrRQ5W5PxcT_MiOsDEWdSLAtcRW-wcnrtTD9NxCs0/s1600/Good+fat.jpg" height="300" width="400" /></a></div>
<br />
<br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;">Most people
assume that to build lean muscle you need to consume an excess amount of
protein and eliminate fats and carbohydrates. This could not be farther from
the truth. The food pyramid applies to all sorts of people, even the hardcore
fitness enthusiast looking to pack on muscle mass. In fact, you could make the
argument that body builders and workout enthusiasts looking to add muscle need
a balanced diet more than anyone. So why do you need healthy fats to build
muscle and what happens when you don’t consume enough healthy fats? Let me
explain…<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;">There were
lots of misconceptions that to add lean muscle mass, one should just eat a ton
of protein and limit my fat intake to a bare minimum because they wanted to
look super lean. This really hurts the progress, but from this I eventually
learned the facts about proper nutrition and building muscle. I began
incorporating a good amount of healthy fats into the diet. <o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;">If you do
not consume enough healthy fats, your body will use your protein intake as your
main energy source. This is a major problem for someone trying to add lean
muscle mass. You want your protein and amino acids to help build and repair
lean muscle tissue. If your body is using protein as its main energy source,
you may not reach your anabolic potential. Consuming a good amount of healthy
fats ensures this won’t happen. So what is the proper amount of healthy fats to
build muscle? You should make sure that fat intake is at least 25-35 percent of
your total calories (depending on your body type). This may seem like a lot of
fat, but if you are working out and lifting weights hard, your body will need
it! You should be consuming a healthy combination of lean protein, complex
carbohydrates, healthy fats and lots of veggies! This will help your body
recover and repair damaged muscle tissue at its optimum rate.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span lang="EN-US" style="mso-ansi-language: EN-US;">So what are
the healthy fats that will aid in muscle growth the most? </span><strong><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-weight: normal; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Healthy oils</span></strong><span lang="EN-US" style="mso-ansi-language: EN-US;"> such as olive oil and coconut oil,
for instance. Canola oil is okay, and flaxseed oil is great to use, as well.
Limit your intake of butter and margarine – these are </span><strong><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-weight: normal; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">not</span></strong><span lang="EN-US" style="mso-ansi-language: EN-US;"> healthy fats! </span><strong><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-weight: normal; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Nuts</span></strong><span lang="EN-US" style="mso-ansi-language: EN-US;"> are a great way to get your healthy
fats in and help to build lean muscle. Almonds, pistachios, cashews, peanuts,
walnuts, pecans and Brazilian nuts are all great muscle builders. You can also
consume</span><strong><span lang="EN-US" style="font-family: "Calibri","sans-serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> </span></strong><strong><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-weight: normal; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">peanut</span></strong><strong><span lang="EN-US" style="font-family: "Calibri","sans-serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> </span></strong><strong><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-weight: normal; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">butter</span></strong><span lang="EN-US" style="mso-ansi-language: EN-US;">,
but make sure you get a peanut butter that is low in sugar. There are many
healthy peanut butter options such as Smart Balance’s. </span><strong><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-weight: normal; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Fatty</span></strong><strong><span lang="EN-US" style="font-family: "Calibri","sans-serif"; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> </span></strong><strong><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-weight: normal; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">fish</span></strong><span lang="EN-US" style="mso-ansi-language: EN-US;">
such as salmon and tuna can also help you get your fat intake up. Salmon is
probably the best overall muscle builder because it is high in protein, fat and
<a href="http://fitmixer.com/muscle-building-benefits-omegas-2/" title="Muscle Building Benefits of Omegas"><span style="color: windowtext; text-decoration: none; text-underline: none;">Omegas</span></a>! Though you can
rarely get Salmon in India, you can try for Mackerel / Henning which are high
in Omegas. <o:p></o:p></span></span></div>
<br />
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<o:p><span style="font-family: Calibri;"> </span></o:p></div>
</div>
Anonymoushttp://www.blogger.com/profile/17948770796347681134noreply@blogger.com6tag:blogger.com,1999:blog-1303266283888911814.post-70126965897185640182014-03-22T23:51:00.001-07:002014-03-22T23:51:40.593-07:00Article # 584. How to lose weight fast by eating best fat burning foods that will greatly help you to burn extra fat.<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK9jz9DqHgwJBi2Ktbpn-CQ2D9a-rsUCMXv8-lkkYShaFhzoBH0tAKIDKat0eu7mUt8IFNge60ZNyDDQH4dRaqNXtiVsvsmiZw0GgdlOiEf7MEm45JBAUOpSwLbVsD2WSKNrZFJwMXxuI/s1600/How-to-Lose-Weight-Fast-to-be-Healthy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK9jz9DqHgwJBi2Ktbpn-CQ2D9a-rsUCMXv8-lkkYShaFhzoBH0tAKIDKat0eu7mUt8IFNge60ZNyDDQH4dRaqNXtiVsvsmiZw0GgdlOiEf7MEm45JBAUOpSwLbVsD2WSKNrZFJwMXxuI/s1600/How-to-Lose-Weight-Fast-to-be-Healthy.jpg" height="208" width="400" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif;">You can eat a small amount of nutritional
foods at these times to be healthy like, fruits mainly Orange, Apple,
Raspberry, Grapes, Grape Fruit, Pomegranate, Avocado, Strawberry,
Pineapples, Banana, Apricot, Blue Berry, Mangosteen, Peach, Papaya, Peaches,
Pear and Kakadu Plum. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Georgia, Times New Roman, serif;">If you have little extra time you can
make a delicious fruit juice from above healthy fruits that you love to eat or
drink. You can eat or drink, time to time when you feel little hungry and this
will help you a lot to reduce your appetite and will take fewer calories a day. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Another highly effective way to burn
extra fat and detox altogether is by drinking cucumber, lemon/Lime, mint, orange
mix water daily. If you can do this simple change to your lifestyle you will be
rewarded greatly by detoxifying your body with nutritional foods and same time
you are losing your weight faster and helping you to be energetic and also will
increase your metabolic rate to do your chosen exercising methods more
effectively.<o:p></o:p></span></div>
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<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;">You can eat Green Vegetables mainly<span class="apple-converted-space"> Broccoli,
Carrot, Murunga, Pumpkin, Asparagus, Brussels Sprouts, Collard Greens, Bamboo
Shoots, Spinach, Swiss Chard, Cabbage, Cucumber, Lemongrass, Red Leaf Lettuce,
Mushrooms, Onions, Red Peppers, Green Peppers and Green Bean</span>. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;">Vegetables Like<span class="apple-converted-space"> </span>Kale<span class="apple-converted-space"> Can Quickly Bring Your LDL
Cholesterol Level Down. You can add them to any meal plan you try to prepare at
home will make it healthy for anyone to eat and of course they will help you to
Lose Weight Fast by Burning Your Extra Fat.</span> You can add<span class="apple-converted-space"> </span>Oatmeal
and Cereal to reduce calorie
intake further. You can also include eat Nuts and Seeds, make it handful a day.
<o:p></o:p></span></div>
<div style="line-height: 14.95pt; margin-bottom: .0001pt; margin: 0in;">
<span style="font-size: 11pt;"><span style="font-family: Georgia, Times New Roman, serif;">These
diets will help you increase your HDL Level and will mostly help you to Remove
Bad LDL cholesterol and intern greatly Help you to lose weight fast. But one need
to be educated more on this that’s why I added it below to all other
nutritional foods because some nuts like Peanuts have many calories and need to
eat little as you can but Nuts also rich in Vitamins and need to eat little as
you can to lose weight fast. <o:p></o:p></span></span></div>
<div style="line-height: 14.95pt; margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="line-height: 14.95pt; margin-bottom: .0001pt; margin: 0in;">
<span style="font-size: 11pt;"><span style="font-family: Georgia, Times New Roman, serif;">If
you can eat<span class="apple-converted-space"> </span>Basmati Rice and
Brown Rice<span class="apple-converted-space"> </span>you will get added
benefit to your Diet Program as they have lots of natural fiber.<span class="apple-converted-space"> </span>Organically grown raisins, sunflower seeds,
sultanas, pumpkin seeds, brazil nuts and multi – grain flakes,<span class="apple-converted-space"> </span><span style="color: windowtext;">green coffee bean extract</span> can bring nutritional
benefits and will also help you to Burn Fat really fast.<o:p></o:p></span></span></div>
<div style="line-height: 14.95pt; margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="line-height: 14.95pt; margin: 0in 0in 0.0001pt;">
<span style="font-size: 11pt;"><span style="font-family: Georgia, Times New Roman, serif;">Please<span class="apple-converted-space"> </span>avoid Soda<span class="apple-converted-space"> </span>and unapproved Instant Noodles as
possible as you can and if you can avoid Soda intake completely it is always
good for your health and will promote your weight loss effort greatly. At last
you<span class="apple-converted-space"> </span>can eat shredded spicy chicken
avoid all the skin parts of it and baked Fish or Fatty Fish and also for these
you can add lemon souses, herbs and spices like garlic and oregano to make the
dish Delicious and also will greatly help you to Lose Weight Fast.<span class="apple-converted-space"> <o:p></o:p></span></span></span></div>
<div style="line-height: 14.95pt; margin-bottom: .0001pt; margin: 0in;">
<span style="font-size: 11pt;"><span style="font-family: Georgia, Times New Roman, serif;">If
you follow above diet guide moderately, it will be nutritional and healthy for
you. Above is the Best and Natural ways to Lose Weight Fast by eating Healthy
and Nutritional foods and following this as moderation with all other foods you
eat.<o:p></o:p></span></span></div>
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</div>
Anonymoushttp://www.blogger.com/profile/17948770796347681134noreply@blogger.com6tag:blogger.com,1999:blog-1303266283888911814.post-53392293572769376992014-03-21T20:50:00.002-07:002014-03-21T20:50:20.744-07:00Article # 583. How to get Muscle Toned<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo8dCxr_7TvWav9vTApzeCqc-x8QQPk4XG_OOdwjyCKVP60AbuquI7HiCWPHozAPzJQvXMXAeMEcaEmA1HsXk2oDvHKYnvZuNrYfx9_I960F4Onggw5e1u-lCLda4CWd3naosKBms0M2Q/s1600/online-workout.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo8dCxr_7TvWav9vTApzeCqc-x8QQPk4XG_OOdwjyCKVP60AbuquI7HiCWPHozAPzJQvXMXAeMEcaEmA1HsXk2oDvHKYnvZuNrYfx9_I960F4Onggw5e1u-lCLda4CWd3naosKBms0M2Q/s1600/online-workout.jpg" height="266" width="400" /></a></div>
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<b><span style="color: #003577; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><br /></span></b></div>
<div class="MsoNormal" style="background: white; line-height: 12.9pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2;">
<b><span style="color: #003577; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">How to Get Toned<o:p></o:p></span></b></div>
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<br /></div>
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Here
we'll assume here that, by "get toned," you mean that you would like
to achieve the popular, conventional definition of muscle tone, rather than the
actual definition. To be more specific, you would like your muscles to be
clearly defined and to have a firm appearance. And, if you are female, you also
probably want to ensure that your muscles "don't get too big."<o:p></o:p></div>
<div class="MsoNormal" style="background: white; line-height: 12.9pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
There
are two things that can and should be done to acquire muscle tone. They are as
follows:<o:p></o:p></div>
<ol start="1" type="1">
<li class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; line-height: 12.9pt;">The first thing
that you must to do acquire the popular definition of muscle tone, and
this is an absolute requirement, is reduce your overall body fat. Reducing
body fat thins out the subcutaneous fat layer under your skin, bringing it
closer to, and pulling it tight around the contours of your muscles.<o:p></o:p></li>
</ol>
<div class="MsoNormal" style="background: white; line-height: 12.9pt; margin-left: .5in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
After completing just this one fat reduction step, some people
will find that they've achieved the muscle tone that they desire, because they
already have a well developed musculature hiding beneath their fat. The vast
majority of people, however, will find that they aren't entirely happy with the
appearance of their muscles once they have reduced their body fat, and so step
number 2 below becomes necessary.<o:p></o:p></div>
<ol start="2" type="1">
<li class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; line-height: 12.9pt;">The second
thing that can be done to develop muscle tone is strength training. For a
lucky few people this step might not be required, from a purely aesthetic
perspective, because they already have well proportioned muscles under the
fat layer removed in step 1 above. But for most people a strength training
program, in addition to body fat reduction, is necessary to develop muscle
tone. The optimal training program for developing muscle tone must focus
on improving muscle strength, as opposed to muscle size or muscle
endurance. This type of training requires that you lift heavier weights
for fewer repetitions. You can review the specific recommended lifting
guidelines for building muscle strength <a href="http://www.shapesense.com/fitness-exercise/articles/how-to-build-muscle.aspx#howtobuildmusclestrength"><span style="color: blue; text-decoration: none; text-underline: none;">here</span></a>.<o:p></o:p></li>
</ol>
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Anonymoushttp://www.blogger.com/profile/17948770796347681134noreply@blogger.com4tag:blogger.com,1999:blog-1303266283888911814.post-63453085881721726242014-03-19T02:59:00.002-07:002014-03-19T03:00:09.822-07:00Article # 582. Should I Be Doing Cardio or Lifting Weights?<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEDFL2U4MqpAJemkDfSib6TtnvPrXdsaaZutjW5eZK9bDt2UJxQVmU-QsmNx0BLPu3k3HHIO7X1GurXANGZMFBHfWv2o22c136uhA9Gi9TMpw79AvjMcdB0ln05uZ-8kdPPtF9anHsfcU/s1600/Slide1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEDFL2U4MqpAJemkDfSib6TtnvPrXdsaaZutjW5eZK9bDt2UJxQVmU-QsmNx0BLPu3k3HHIO7X1GurXANGZMFBHfWv2o22c136uhA9Gi9TMpw79AvjMcdB0ln05uZ-8kdPPtF9anHsfcU/s1600/Slide1.JPG" height="300" width="400" /></a></div>
<br />
<br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Calibri;">Should I Be Doing Cardio or Lifting Weights?<o:p></o:p></span></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Calibri;">Both </span><a href="http://www.gaiam.com/product/media-library/fitness-dvds/strength-cardio/the%20firm--174-%20cardio%20overdrive.do?SID=WG117SPRTAPEMACS&extcmp=life_prod" target="_blank"><span style="color: windowtext; text-decoration: none; text-underline: none;"><span style="font-family: Calibri;">cardio </span></span></a><span style="font-family: Calibri;">exercises and weightlifting have advantages and
disadvantages. Finding the proper balance between the two is the best thing you
can do for your body. Cardio </span><a href="http://www.gaiam.com/product/media-library/fitness-dvds/strength-cardio/ultimate%20fat%20burning%20cardio%20dvd.do?SID=WG117SPRTAPEMACS&extcmp=life_prod" target="_blank"><span style="color: windowtext; text-decoration: none; text-underline: none;"><span style="font-family: Calibri;">burns fat</span></span></a><span style="font-family: Calibri;">, while lifting weights builds and </span><a href="http://life.gaiam.com/gaiam/p/5-Best-Toning-Moves.html"><span style="color: windowtext; text-decoration: none; text-underline: none;"><span style="font-family: Calibri;">tones </span></span></a><span style="font-family: Calibri;">muscle;
the combination of the two is what is going to get you the body you have always
wanted. Here's a little insight into the advantages and disadvantages of both
forms of exercise so that you can decide on an integrated regimen of cardio and
weights that will best meet your needs.<o:p></o:p></span></span></div>
<b><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">Benefits of cardio<o:p></o:p></span></span></b><br />
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">Cardiovascular exercise has benefits that range
from </span><a href="http://life.gaiam.com/gaiam/p/Weight-Loss-Guide-Answers-Solutions.html"><span style="color: windowtext; text-decoration: none; text-underline: none;"><span style="font-family: Calibri;">weight loss</span></span></a><span style="font-family: Calibri;">
to improved </span><a href="http://life.gaiam.com/gaiam/p/Sweat-and-Get-Smarter.html"><span style="color: windowtext; text-decoration: none; text-underline: none;"><span style="font-family: Calibri;">mental health</span></span></a><span style="font-family: Calibri;">.
Cardio exercise releases endorphins in your brain, which are your body’s
natural pain killers. According to Discovery Health, endorphins also </span><a href="http://life.gaiam.com/gaiam/p/Stress-Relief-Tips-from-Mayo-Clinic.html"><span style="color: windowtext; text-decoration: none; text-underline: none;"><span style="font-family: Calibri;">reduce stress</span></span></a><span style="font-family: Calibri;">,
</span><a href="http://life.gaiam.com/gaiam/p/BeyondAntidepressantsAdvicefromanaturopathontreatingdepression.html"><span style="color: windowtext; text-decoration: none; text-underline: none;"><span style="font-family: Calibri;">depression </span></span></a><span style="font-family: Calibri;">and
</span><a href="http://life.gaiam.com/gaiam/p/AnxietyandPanicAttacksTreattheCausesWith.html"><span style="color: windowtext; text-decoration: none; text-underline: none;"><span style="font-family: Calibri;">anxiety</span></span></a><span style="font-family: Calibri;">.<o:p></o:p></span></span></div>
<span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">If you want to burn fat, cardio is your best option.
You can lift weights all day long, but, if you are not doing any cardio, you
will not burn that pesky layer of fat that is covering all the muscle
definition you are working so hard to achieve.<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3;">
<b><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">Risks and disadvantages of
cardio<o:p></o:p></span></span></b></div>
<span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">The downsides of cardio include susceptibility
to injuries such as shin splints, tendon and joint pain and stress fractures.
If you are looking to tone your muscles and build definition and size, you will
not achieve that through cardio exercise alone.<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3;">
<b><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">Benefits of lifting weights<o:p></o:p></span></span></b></div>
<span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">One of the advantages to lifting weights is that
the results are relatively fast and noticeable. Relying solely on cardio
exercises will not get you the toning and definition desired. There are a
variety of weight-lifting exercises that can target specific muscle groups
throughout your body, making it simple for you to build or tone muscle in the
area of your choice.<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">Another benefit is that exercises using free
weights are often good for rehabilitation of injuries. In addition to these
advantages, lifting weights makes you stronger, which may help prevent
injuries.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3;">
<b><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">Risks and disadvantages of
lifting weights<o:p></o:p></span></span></b></div>
<span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;"><span style="font-family: Calibri;">If the appropriate weight is not used or used
incorrectly, injuries can occur. Lifting weights requires more supervision and
instruction for maximum benefit and avoidance of injuries than cardio exercise.
Using weights alone without cardio, you will most likely develop bulk, instead
of a toned and streamlined body.<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: Calibri;"><span lang="EN" style="mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN;">When deciding between cardio or weights,
remember that both types of exercises are needed when trying to achieve a
healthy, strong body. Both require that you be careful and responsible for
maximum effect. Using free weights during cardio exercise is also an effective
way of combining the two exercises: building your muscles while getting a cardio
workout.</span><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><o:p></o:p></span></span></div>
</div>
Anonymoushttp://www.blogger.com/profile/17948770796347681134noreply@blogger.com5tag:blogger.com,1999:blog-1303266283888911814.post-68751743741315828872014-03-18T02:16:00.002-07:002014-03-18T02:16:39.334-07:00Article # 581. Difference Between Slow-Twitch and Fast-Twitch<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAhUwYi3S4WsR6vB2o8VPEd2aMinErg8lrtPXbTwWz6zeKXFy6y02Y3_FbKfoWqFlXklatdcXnJX6YGBkcRAoMWNoOia9qZmJNAIKgQNpiCk0P_YGMrlLoKBoif7rLhZYGHTqNVdq8rDQ/s1600/Slide1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAhUwYi3S4WsR6vB2o8VPEd2aMinErg8lrtPXbTwWz6zeKXFy6y02Y3_FbKfoWqFlXklatdcXnJX6YGBkcRAoMWNoOia9qZmJNAIKgQNpiCk0P_YGMrlLoKBoif7rLhZYGHTqNVdq8rDQ/s1600/Slide1.JPG" height="300" width="400" /></a></div>
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<div class="MsoNormal" style="line-height: 14.4pt; margin: 0cm 0cm 3.75pt; mso-margin-top-alt: auto; mso-outline-level: 1;">
<b><span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN; mso-font-kerning: 18.0pt;"></span></b> </div>
<div class="MsoNormal" style="line-height: 14.4pt; margin: 0cm 0cm 3.75pt; mso-margin-top-alt: auto; mso-outline-level: 1;">
<span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Calibri;">Muscle
fibers can be put into one of three categories: Slow twitch or type 1, type 2a
and fast twitch or type 2b. Type 2a are essentially fast-twitch fibers but
their ability to adapt the traits of both type 1 and 2b fibers according to the
training you perform means that they are normally classified as intermediate
fibers. There are a number of chemical, functional and structural differences
between slow- and fast-twitch muscle fibers.<o:p></o:p></span></span></div>
<br />
<h2 style="margin: 10pt 0cm 0pt;">
<span lang="EN-US" style="color: #373737; font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Blood Supply</span><span lang="EN-US" style="color: black; font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><o:p></o:p></span></h2>
<br />
<div data-dmc="section">
<span lang="EN-US" style="color: black; font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Slow-twitch fibers have a very
good blood supply -- so much so that they are often referred to as red fibers.
This plentiful supply of blood ensures that slow-twitch fibers receive a large
amount of oxygen, which allows them to work for a long time before becoming
fatigued. In contrast, slow-twitch fibers have a relatively poor blood supply
and are subsequently referred to as being white in color. The lack of blood
results in relative oxygen restriction, so fast-twitch fibers tend to fatigue
much faster than the better oxygenated slow-twitch fibers.<o:p></o:p></span></div>
<br />
<h2 style="margin: 10pt 0cm 0pt;">
<span lang="EN-US" style="color: #373737; font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Density
of Mitochondria</span><span lang="EN-US" style="color: black; font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><o:p></o:p></span></h2>
<br />
<div data-dmc="section">
<span lang="EN-US" style="color: black; font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Mitochondria are
energy-producing cells, which create adenosine triphosphate or ATP for short.
ATP is your body's essential chemical fuel and is necessary for all energetic
reactions. Slow-twitch fibers have a high number of mitochondria, which provide
them with an almost limitless amount of energy. Combined with their high blood
supply, slow-twitch muscle fibers are ideally suited to long, endurance-type
activities. On the other hand, fast-twitch fibers have considerably fewer
mitochondria and, as a result, fatigue far quicker than their slow-twitch
counterparts.<o:p></o:p></span></div>
<br />
<h2 style="margin: 10pt 0cm 0pt;">
<span lang="EN-US" style="color: #373737; font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Diameter
and Force Production</span><span lang="EN-US" style="color: black; font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><o:p></o:p></span></h2>
<br />
<div data-dmc="section">
<span lang="EN-US" style="color: black; font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Fast-twitch muscle fibers have
a larger diameter than slow-twitch fibers. They also have the greatest
hypertrophy or growth potential. The larger the cross-sectional size of a
muscle fiber, the greater the amount of force it will be able to produce.
Fast-twitch fibers are best suited to high-intensity but short-duration
activities such as lifting heavy weights or sprinting. Slow-twitch fibers are
much smaller in diameter and are far less powerful. While they cannot generate
large amounts of force, they can generate low amounts of force for long periods
of time. They have very little potential for hypertrophy and are best suited to
endurance activities such as walking and cycling long distances.<o:p></o:p></span></div>
<br />
<h2 style="margin: 10pt 0cm 0pt;">
<span lang="EN-US" style="color: #373737; font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Preferred
Fuel Source</span><span lang="EN-US" style="color: black; font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 115%; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><o:p></o:p></span></h2>
<br />
<div data-dmc="section">
<span lang="EN-US" style="color: black; font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Fast-twitch fibers use ATP
derived from glucose for fuel. For very short, intense contractions lasting up
to 10 seconds, the ATP is supplied by stores within your muscles. In activities
lasting from 10 seconds up to around three minutes, ATP is produced during the
incomplete breakdown of stored glucose -- a substance called glycogen. This
process results in the production of the fatiguing waste product lactic acid. <br />
<br />
In contrast, slow-twitch fibers use a mixture of glucose and fats for energy.
The lower the intensity of the activity, the greater the amount of fat used. As
intensity levels rise, fat metabolism decreases while carbohydrate metabolism
increases. If intensity continues to rise, slow-twitch fibers are unable to
continue working and fast-twitch fibers will take over.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="line-height: 14.4pt; margin: 0cm 0cm 3.75pt; mso-margin-top-alt: auto; mso-outline-level: 1;">
<b><span lang="EN-US" style="color: black; mso-ansi-language: EN-US; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IN; mso-font-kerning: 18.0pt;"><o:p> </o:p></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><o:p> </o:p></span></div>
</div>
Anonymoushttp://www.blogger.com/profile/17948770796347681134noreply@blogger.com5tag:blogger.com,1999:blog-1303266283888911814.post-17043257977794108692014-03-17T05:02:00.001-07:002014-03-17T05:02:09.045-07:00Article # 580. Ten Answers To Your Biggest Fitness Questions<div dir="ltr" style="text-align: left;" trbidi="on">
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Here’s how to answer the questions
members or clients most often ask fitness professionals.<o:p></o:p></div>
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Every
day, fitness professionals are faced with a multitude of questions—on topics
ranging from losing weight to rehabilitating injuries. While it is difficult to
know all the answers, providing clients with ready responses can be a testament
to your professional credibility. This article addresses some of the more
popular questions clients ask and provides the information you need to answer
them quickly.<o:p></o:p></div>
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1. What Is the Best Way to Lose Fat?<o:p></o:p></div>
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The
simple (and complex) answer is that there is no “best way” to lose fat. Each
client will respond differently to a training program. However, there are some
principles fitness professionals can apply when designing their clients’
programs.<o:p></o:p></div>
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Activities
that incorporate many muscle groups and are weight bearing use more calories
per minute and are therefore better suited for fat loss than non-weight-bearing
activities that do not use many muscles.<o:p></o:p></div>
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It
is often assumed that low-intensity exercise is best for burning fat. During
exercise at a very low intensity, fat does account for most of the energy
expenditure, while at a moderate intensity, fat accounts for only about 50
percent of the energy used. However, since the number of calories used per
minute is much greater at a moderate to high intensity than at a low intensity,
the total number of calories expended during a moderate- to high-intensity
workout is greater than it is during a low- intensity workout of the same
duration; consequently, the total number of fat calories expended is also
greater during the higher-intensity workout. The rate of energy expenditure,
rather than simply the percentage of energy expenditure derived from fat, is
important in determining the exercise intensity that will use the most fat.
Furthermore, endurance-trained individuals rely less on carbohydrates and more
on fat as a fuel source during submaximal exercise (Kiens 1997). Thus, the more
aerobically trained your clients become, the more fat they will use during
subsequent exercise sessions.<o:p></o:p></div>
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To
decrease body fat percentage, your clients do not necessarily have to use fat
during exercise. Much of the fat from adipose tissue (as opposed to
intramuscular fat, which is primarily used during exercise) is lost in the
hours <i>following</i> exercise. Moreover, the amount of fat lost
after a workout depends, in part, on the exercise intensity <i>during</i> the
workout. Following high-intensity exercise, the rate of fat oxidation is higher
than it is following low-intensity exercise (Mulla et al. 2000; Phelain et al.
1997). Because clients can perform a greater intensity of work if the work is
broken up with periods of rest, interval training is a great way to perform
high-intensity work and help decrease body fat percentage.<o:p></o:p></div>
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Both
strength training and endurance exercise have been shown to decrease body fat
percentage. However, aerobic exercise appears to have a greater impact on fat
loss than does strength training (Ballor et al. 1996; Dolezal & Potteiger
1998; LeMura et al. 2000). A combination of endurance and strength training
results in more fat loss than either exercise regimen alone (Dolezal &
Potteiger 1998), possibly because clients who perform both activities spend
more time exercising.<o:p></o:p></div>
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2. If I Lift Weights, Will I Get
Bigger Muscles?<o:p></o:p></div>
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Whether
or not your clients will get bigger muscles (hypertrophy) depends on three
basic factors: genetics, gender and training intensity. Genetics is mostly
manifested as muscle fiber type; people with predominantly fast-twitch fibers
acquire larger muscles more easily than people with predominantly slow-twitch
fibers. In relation to gender, males acquire larger muscles than females do,
because males have greater amounts of testosterone and other sex hormones that
influence protein metabolism (Tipton 2001). Thus, females experience less
muscle hypertrophy with strength improvement than males do (Lewis et al. 1986).
Training intensity is the only factor you can control.<o:p></o:p></div>
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Hypertrophy
results from an increase in the number of contractile proteins (actin and
myosin, produced by the body in response to training), which in turn increases
the size of the muscle fibers.<o:p></o:p></div>
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If
the training goal is hypertrophy, the load lifted should be at least 80 percent
of the one-repetition maximum (1 RM), as a general guideline (Zatsiorsky 1995).
If your clients are not interested in developing larger muscles, keep the load
less than 80 percent of 1 RM. However, hypertrophy can be stimulated any time
the training intensity is high enough to overload the muscle. Thus, in an unfit
client who has never lifted weights before, 60 percent of 1 RM may be enough to
cause slight hypertrophy, especially if the client is predisposed to
hypertrophy by having a large proportion of fast-twitch fibers.<o:p></o:p></div>
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3. How Do I Get a Flat Stomach?<o:p></o:p></div>
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Genetics
also plays a role in whether or not your clients can obtain a flat stomach or a
“six-pack” look to their abdominals. Having said that, two types of exercise
can help: strength training and cardiovascular exercise. The abdominals are
just like any other muscle group: For their definition to become visible, they
must grow larger and the fat that lies over them must decrease. What makes the
definition of the abdominals so difficult to see is that they are situated in
the area of the body that contains the most fat. Strength training the
abdominals is only half the story. Your clients will get a flat stomach only if
they combine strength training with cardiovascular exercise to get rid of the
fat. Most clients do not do nearly enough cardiovascular exercise to decrease
their body fat percentage to a point where they would see their abdominals.
Even when the aerobic exercise stimulus is adequate, the role of diet must not
be underestimated. All people with a flat stomach or six-pack have a very low
percentage of body fat.<o:p></o:p></div>
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Abdominal
crunches are just as effective as any piece of equipment to train the rectus
abdominis muscle, the main muscle in the abdominal region (Demont et al. 1999;
Vaz et al. 1999). As your clients improve their abdominal strength, they can
make crunches more demanding by performing them on a movable surface, such as a
resistance ball (Vera-Garcia et al. 2000).<o:p></o:p></div>
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4. Should I Do Cardio First or Weight
Training First?<o:p></o:p></div>
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It
depends on the client’s goals. Many personal trainers think that performing
strength training before cardiovascular exercise will augment the amount of fat
used during the cardio workout because the strength training will deplete the
muscles’ store of carbohydrates (glycogen). However, strength training is not
likely to deplete glycogen stores, because a lot of the workout time is spent
resting between sets and exercises. Even if the strength workout were long and
intense enough to accomplish this task, exercising in a glycogen-depleted state
has many negative consequences, including an increase in acidic compounds
produced in response to low carbohydrate levels, low blood insulin,
hypoglycemia, increased amino acid (protein) metabolism, increased blood and
muscle ammonia and a strong perception of fatigue. Currently, no research shows
that strength training immediately before a cardio workout increases the amount
of fat used during the cardio workout, or vice versa. Most likely, the <i>intensity</i> of
the activity, not the mode of exercise, determines the “fuel”—either fat,
carbohydrate or protein—that is used. However, if clients strength train first,
it is possible that muscle fatigue incurred from the strength training could
cause them to decrease the intensity of their subsequent cardio workout, thus
leading them to expend fewer calories over the workout as a whole.<o:p></o:p></div>
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If
the primary goal is to increase aerobic endurance or lose weight, then the
client should perform cardiovascular exercise first. If the primary goal is to
increase muscular strength, then the client should perform strength training
first. Basically, in order to get the most out of the workout, the client should
perform the most important type of exercise when he or she is not fatigued.
Because many clients want to lose weight <i>and</i> increase muscular
strength, alternating the order of the workout during different cycles of
training is one way to satisfy both goals.<o:p></o:p></div>
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5. Do I Need to Take Dietary
Supplements?<o:p></o:p></div>
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Your
clients do not need dietary supplements unless they have a documented vitamin
deficiency or they do not eat a balanced diet. Using supplements as an
alternative to a sound diet can lead to serious deficits in the consumption of
other nutrients (Benardot et al. 2001). It is always healthier to acquire
vitamins and minerals from food than to obtain them from a pill. However,
serious vitamin deficiencies do occur in a small proportion of the population
(Benardot et al. 2001), and supplements are useful for making sudden
improvements in vitamin status.<o:p></o:p></div>
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Supplements
for losing fat or building muscle are rapidly becoming popular. Claims that
“fat-burning” supplements will decrease body fat by increasing either mobilization
or oxidation of free fatty acids (FFAs) are faulty at best. Untrained
individuals have a greater ability to mobilize FFAs than they do to oxidize
them. Therefore, supplements that increase FFA mobilization are not of any
value for untrained people. For supplements to directly enhance FFA oxidation,
the insulin response to the carbohydrates in those supplements would need to be
eliminated (since insulin inhibits fat oxidation), and this is unlikely to
happen (Coyle 1995). Exercise alone increases the muscles’ capacity to oxidize
FFAs.<o:p></o:p></div>
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For
those who eat a balanced diet, there is no evidence that muscle-building
supplements, including protein powders and amino acids, build muscle mass
(Clarkson 1998; Eichner et al. 1999). The few supplements whose muscle-building
potential is supported by research (e.g., creatine) are effective mostly in
elite athletes who have undergone many years of training (Eichner et al. 1999).<o:p></o:p></div>
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6. What Is My Target Heart Rate?<o:p></o:p></div>
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Target
heart rate—the heart rate range used to determine the desired intensity of an
activity—will differ depending on the goal of the workout. You can calculate
target heart rate using a percentage of your client’s heart rate maximum
(HRmax), which can be predicted by subtracting your client’s age from 220, or
by measuring your client’s heart rate while he or she performs a maximum
exercise test. You can also calculate target heart rate using the Karvonen
method, which takes into account your client’s resting heart rate (RHR).
Subtract your client’s RHR from his or her age-predicted HRmax before
multiplying the outcome by the desired percentage. Then add the RHR back onto
that value. The difference between HRmax and RHR is called heart rate reserve
(HRR).<o:p></o:p></div>
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Since
RHR will decrease as cardiovascular fitness improves and HRmax can decrease
with age, periodically recalculate target heart rate as your clients become
more fit (or more sedentary) and get older. Age-predicted HRmax may be off by
more than 10 to 15 beats per minute, since all people of the same age do not
have the same HRmax. Therefore, it is much more accurate to directly determine
HRmax with a maximum exercise test. Use HRmax, but don’t forget to consider
subjective factors, such as how the client feels.<o:p></o:p></div>
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When
the workout goal is to increase aerobic endurance, target heart rate should be
65 to 80 percent of HRmax (about 55%-70% of HRR). During interval training,
which focuses on increasing cardiovascular performance, target heart rate
should be greater than 80 percent of HRmax (70% of HRR).<o:p></o:p></div>
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7. What Is the Difference Between
Weight Machines and Free Weights?<o:p></o:p></div>
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Ignoring
the effect of gravity in creating resistance during all movements, free weights
(dumbbells) keep the resistance on the muscle constant throughout the joint’s
range of motion (ROM), while weight machines use variable resistance, with the
resistance changing throughout the ROM. Machines have geometrically shaped cams
that change the torque required of the muscles by changing the lever arm of the
resistance force (external weight) or the applied muscular force. Thus,
machines place more stress on the muscles at the angles at which muscles can
produce greater force. Since there are points in a joint’s ROM where the muscle
is stronger and points where it is weaker, and the amount of weight your
clients can lift is limited by their weakest point, free weights serve only as
a strong enough training stimulus for the weak joint positions. With machines,
the load changes to provide optimal resistance throughout the entire ROM.<o:p></o:p></div>
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On
the other hand, movements using free weights occur in a three-dimensional
plane, while most weight machines allow movement only in a single plane. With
machines, the movement is guided, so only the major muscles required to perform
the movement are used. With free weights, the added task of balancing the
weights in the three-dimensional plane recruits other functional muscles that
machines do not recruit.<o:p></o:p></div>
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Clients
new to weight lifting should probably begin with machines to train the major
muscles, and then use free weights to train more specific movements.<o:p></o:p></div>
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8. Why Are My Muscles Sore After a
Workout?<o:p></o:p></div>
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Soreness
results from high force production when an exercise is new or a load is greater
than normal. Furthermore, eccentric muscle contractions (in which the muscle
lengthens, as when lowering a weight) cause more soreness in the days following
the workout than either isometric contractions (in which the muscle does not
change length, as when holding a weight) or concentric contractions (in which
the muscle shortens, as when lifting a weight). This soreness in the days after
exertion is called delayed onset muscle soreness (DOMS) (Armstrong 1984;
Clarkson & Sayers 1999). Although many people think that lactic acid is the
cause of muscle soreness, the fact is that lactic acid (lactate) is removed
from the muscles within 30 to 60 minutes after exercise, so it is long gone by
the time soreness develops. Muscle soreness results from an immediate
mechanical injury and a biochemical injury occurring a few days after the
workout (Faulkner et al. 1993). The mechanical injury is caused when the myosin
heads pull away from the actin filament, causing microtears in the muscle
fibers. The biochemical injury is characterized by increased plasma enzyme
activity and a leaking of enzymes (e.g., creatine kinase) out of the muscle.
Soreness typically increases in intensity during the first 24 hours
postexercise, peaks in the next 48 hours, then subsides within five to seven
days after the workout.<o:p></o:p></div>
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Following
eccentric exercise, both ROM and muscular force production decrease (Balnave
& Thompson 1993; Donnelly et al. 1992; MacIntyre et al. 1996; Mair et al.
1995; Newham et al. 1987; Weber et al. 1994). Structural damage, altered neural
activation and a disruption in calcium ion homeostasis are possible reasons for
the decrease in force production that occurs with DOMS (Armstrong 1984). DOMS
is not associated with any long-term damage or reduced muscle function.<o:p></o:p></div>
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As
your clients adapt to the training load, their muscles will be less sore
following a workout. Eccentric training also reduces DOMS (Balnave &
Thompson 1993; Mair et al. 1995).<o:p></o:p></div>
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9. How Do I Get Rid of These Flabby
Arms?<o:p></o:p></div>
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One
of the biggest exercise myths is that you can lose fat in an area of the body
by strength training or exercising that specific body part. The truth is that
“spot reducing” and “spot toning” do not work, because we cannot dictate from
where our bodies will decide to oxidize fat, nor can we change fat into muscle.
Doing triceps press-downs will not decrease the amount of fat clients have on
the backs of their arms any more than doing crunches will decrease the amount
of fat clients have on their stomachs.<o:p></o:p></div>
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As
your clients age, their skin will become less elastic and thus conform less to
their arms. So “flabby arms” are somewhat a product of age. Any exercise that
decreases body fat percentage will help your clients lose fat on their arms,
just as it will help them lose fat from other areas of the body.<o:p></o:p></div>
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10. How Often Should I Work Out/Lift
Weights?<o:p></o:p></div>
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According
to the American College of Sports Medicine (ACSM), your clients should exercise
20 to 60 minutes, three to five days a week for health/fitness promotion (ACSM
1995). Exercising only three days a week may be enough for previously sedentary
clients to improve their fitness, but it will take more exercise to see further
improvements. Improvements in aerobic power (VO<sub>2 </sub>max),
cholesterol levels, body composition and cardiovascular health are all
augmented the more often you exercise (Duncan et al. 1991; Gettman et al. 1976;
Milesis et al. 1976). However, it is important that your clients do not progress
too soon or exercise excessively, since both these behaviors can lead to
overuse injuries.<o:p></o:p></div>
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Clients
are often told they should not lift weights on consecutive days, whereas they
are encouraged to do cardiovascular exercise as often as they can. However, there
is nothing wrong with lifting weights every day, just as there is nothing wrong
with running every day. Muscles do not know the difference between lifting
weights or running; the only thing muscles know how to do is to contract to
overcome a resistance. Whether your clients need to lift weights every day
depends on their fitness goals. For basic gains in strength, your clients need
to lift weights only two to three times a week. For more advanced clients,
lifting weights more often is fine, and the training program can be organized
using easy and hard days, just as with cardiovascular workouts. Keep in mind
that some experts recommend not working the same muscle groups two days in
succession, in order to give the muscles time to adapt.<o:p></o:p></div>
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