Showing posts with label Shopping. Show all posts
Showing posts with label Shopping. Show all posts
20 Minute Workout Express
Think you can't get a workout in this week because you are pushed for time? Checkout my 20 minute workout routines on Health Fitness Nation.
You Must Lift Weights For Firm And Sexy Muscles
Image via WikipediaI get asked my age a lot, and when I tell people that I'm 52, the next question is always, how do you stay so fit and toned? My answer is, by weight lifting 4 times each week. By weight lifting, I mean lifting at a resistance and intensity that I can barely complete my last repetition on each exercise. Exercising at that intensity is really the key to getting firm and staying that way, especially as you get older.I see far too many people wear themselves out by doing hours of cardio each week, and very little weight lifting. And, when they do lift weights, they exercise with a resistance that's too small to produce results. You've seen them, they are doing their weight lifting routine while carrying on a conversation with their friends (and they wonder why they see very little results).
When you lift weights, you must have enough resistance to overload your muscles to the point of exhaustion, that place where you find it difficult to do one more repetition. When you exercise like that, your muscles are worn to the point where they must be repaired by your body and consequently, they are made stronger. Then your body starts to firm-up and look sexy, no matter what age.
The Science Of The Glycemic Index Explained
Image via WikipediaWith obesity at epidemic proportions these days, lots of companies are trying to get into the prepackaged meals game. In marketing their products most of these companies state that their prepackaged meals are based on the science of the "glycemic index." This statement leaves most people wondering what is the glycemic index and why would eating foods based on this science help them to lose weight? In this post I'll attempt to briefly explain the science of the gylcemic index and how it can assist you in your efforts to lose weight. Maintaining a steady blood sugar level is very important component of your dieting effort. Whether you know it or not, your body breaks down all digestible carbohydrates into blood sugar. Some are converted into blood sugar faster than others. Thus, some carbohydrates cause a spike in your blood sugar level which causes you to feel hungry faster and to crave more sugary foods. While other carbohydrates are converted into blood sugar more slowly leveling out you blood sugar resulting in less hunger and less food cravings.
For this reason, the Glycemic Index (GI) was developed to classify how quickly your body converts carbohydrates into blood sugar as compared to pure glucose. Glucose has a GI of 100 and all other carbohydrate based foods are ranked against it. Foods with a score of 70 or more are defined as having a high GI while those with a score of 55 or less are considered as low.
Eating lots of food with a high GI causes spikes in your blood sugar level which can lead to many health issues such as type 2 diabetes, heart disease, and obesity. While eating low GI foods causes your blood sugar level to stay even thus, keeping your energy level balanced and causing you to fill fuller longer between meals. The following are some additional benefits of eating low GI carbohydrates.
· Helps you to lose and manage weight your weight.
· Increases your body's sensitivity to insulin.
· Decreases your risk of developing type 2 diabetes.
· Reduces your risk of heart disease.
· Improves your blood cholesterol levels
· Reduces hunger and keep you fuller for longer.
· Helps you prolong physical activity.
· Helps you to re-fuel your carbohydrate stores after exercise.
You can get the GI rating of hundreds of carbohydrate based foods from the Glycemic Index Foundation, sponsored by the University of Sydney in Australia. They maintain a searchable database of over 1600 entries at http://www.glycemicindex.com.
The GI is very interesting because some foods that you intuitively think would have a high rating do not. For instance, fructose which is fruit sugar has a minimal effect on blood sugar while white bread and French-fried potatoes are nearly converted to blood sugar as fast as pure glucose. In other words, you can’t classify foods as having a high or low GI according to the sweetness of taste. Many factors affect a foods GI such as:
· Processing: Grains that have been milled and refined have a higher GI
· Type of starch: Starches come in many different configurations. Some are easier to break into sugar molecules than others. For example, starch in potatoes is digested and absorbed into the bloodstream relatively quickly.
· Fiber content: The sugars in fiber are linked in a way that is hard for your body to break down. Thus, the more fiber a food has, the less digestible carbohydrate, and consequently the less sugar it can deliver into your blood stream.
· Fat and acid content: The more fat or acid a food contains, the slower its carbohydrates are converted to sugar and absorbed into your bloodstream.
· Physical form: Finely ground grain is more rapidly digested, and so has a higher GI than more coarsely ground grain.
The basic technique for eating the low GI way is simply a "this for that" approach - i.e., swapping high GI carbohydrates for low GI carbohydrates. You don't need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet. Follow these easy to implement suggestions.
· Use breakfast cereals based on oats, barley and bran
· Use breads with whole-grains, stone-ground flour, sour dough
· Reduce the amount of potatoes you eat
· Enjoy all other types of fruit and vegetables
· Use brown rice
· Enjoy whole-wheat pasta and noodles
· Eat plenty of salad vegetables with a vinaigrette dressing
As you can see it’s important to include the right kind of carbohydrates as part of your daily intake. I generally get about 50 percent of my daily calorie intake from low to medium glycemic index carbohydrates. I find that this amount gives me plenty of energy for all my daily activities. You’ll find that eating low to medium GI carbohydrates levels out your energy and keeps you from those highs and low points throughout the day. I hope the next time you hear the expression "based on the science of the glycemic index", you'll say, I know what that is.
Do Your Cardiovascular Exercise In Your Target Heart Zone
Image via WikipediaPeople often ask me what's the best equipment to use for cardiovascular exercise. My standard reply is any equipment that raises their heart rate and keeps it in their target heart rate zone. The next question I get is, what is my target heart rate zone? To which I reply, if they are going to spend 30 to 45 minutes on a piece of cardiovascular equipment they should know at what intensity level they should be exercising to get the most out of their workout. In this post I will take the mystery out of explaining your target heart rate, so you can get the best results from your cardiovascular workouts. A brief explanation of how your body responds to exercise will help you understand how to do your cardio in a manner that is most efficient in helping you to burn body fat and firm-up.
Your body has two basic ways of generating energy for your muscles in response to exercise. One is by a method in which your body uses oxygen to burn calories to provide fuel to your exercising muscles. In this method your body is most efficient in burning stored body fat because fat must have oxygen present to be converted into energy to fuel your muscles. Activities which cause your body to use this method to generate energy are called aerobic. Examples are brisk walking and slow running. When you are doing activities such as these you are exercising in the aerobic zone.
The other method which your body provides fuel to your muscles is without the use of oxygen. In this method your body primarily uses carbohydrates that are stored in the muscle to generate energy. Activities that require a quick burst of energy such as heavy weight lifting and sprinting requires your body to use this method. Activities that causes your body to use this energy production system are called anaerobic exercises.
Knowing which energy system you are using when you exercise is important if you want to maximize fat burning. In my fitness program I do strength training in the anaerobic zone to build and maintain muscle and I do cardio in the aerobic zone to burn fat.
When planning your cardio exercise program design it around the following three concepts:
Frequency – I recommend you do at least 3 sessions of cardio each week but no more than 5. This is ample exercise to realize the health benefits, and burn body fat while giving your body maximum recovery time to build and maintain your hard earned muscle mass. I personally do 3 to 4 cardio sessions per week as a part of my fitness program.
Intensity – I suggest you do your cardio exercise in the range of 60 to 80 percent of your estimated maximum heart rate. This is called your aerobic zone and is where your body is most efficient at burning fat as fuel. Anything above 80 percent of your estimated maximum heart rate is going tap into your anaerobic energy production system which means you stop using stored body fat to feed your muscles.
Use the following method to calculate your estimated maximum heart rate and your aerobic exercise zone. Take the number 220 and subtract your age. This is your estimated maximum heart rate. Now take 60 percent of this number to get the lower end of the range of your aerobic zone and 80 percent of this number to get the upper end.
For example, I am 51 years old so my estimated maximum heart rate is 220 – 51 = 169 beats per minute (bpm). Therefore, the lower end of the range of my aerobic zone is 169 bpm x 60% = 101 bpm and the upper end of my aerobic zone is 169 bpm x 80% = 135 bpm. So when I do my cardio exercise I do it at a heart rate in the range of 101 to 135 bpm.
The easiest the way to see if you are staying in your aerobic zone is with a heart rate monitor. If you do not have access to a heart rate monitor you can use the following method to check your heart rate and stay in your aerobic zone. Take the lower and upper range numbers you calculated above and divide them by 4. This is your 15 second heart rate count. Then periodically during your workout stop and check your pulse for 15 seconds to see if your heart rate falls between the 2 numbers you just calculated.
I’ll use my example again. The lower and upper ends of the range of my aerobic zone is 101 and 135 bpm respectively. Therefore, my 15 second heart rate count is 101bpm / 4 = 25 for the lower end of the range and 135 / 4 = 34 for the upper end. Thus, when I’m doing my cardio and I stop to check my pulse for 15 seconds and the number I get is between 25 and 34 I’m in my aerobic exercise zone. This is the intensity range that my body is most efficient in burning fat for fuel to provide my muscles the energy to exercise.
Duration – It is my observation that you get the most benefit from your cardio program when combined with strength training if you do between 30 and 45 minutes 3 to 5 days each week. Do the 30 minute sessions after strength training and the 45 minute sessions on the days you do not weight lift.
Design your cardio exercise program around the three principles above and you’ll see a real difference in the way you look and feel.
Lets Get Real About Getting Fit
As a personal trainer with over 17 years of experience in the health and fitness industry, I've seen the fad diets and the quick fix exercise programs come and go. I'm always amused at all the so called health and fitness companies trying to rake in all the money they can by taking advantage of people's new year's resolutions. It's almost like a show I saw a few weeks ago on the Discovery Channel about all the sea predators waiting for the annual sardine run when they can easily eat their fill.
The advertisements entice you with quick weight loss results and a toned shapely body. They get celebrities to endorse their products to encourage you that buying them is money well spent. I hope you don't fall prey to these predators of human emotions.
The reality is their are not any quick fixes to long-term weight loss and improved physical fitness. Losing weight and improving your fitness level is a lifetime commitment to a healthy lifestyle.
In my experience, a healthy lifestyle consist of a positive mental attitude, balance and moderation in your diet, and a regular exercise program. The good news is all of these things are in your control. They are all based on the choices you make everyday and the first choice is not to become a victim of the "quick fix predators."
Consistency Is Key To Keeping Your New Year's Resolutions
Image by Hryck. via FlickrWe are in the midst of the holiday season, and soon you'll start to think about your New Year's resolutions. Losing weight, and getting in-shape are always two of the top resolutions people make each year. There will be a slew of advertisements on the best fitness plans and diets promising to get you in "tip top shape" in the shortest amount of time.My advice is not to get hooked by the quick results schemes. Losing weight and maintaining your weight loss, and improving your fitness level is not a short-term goal, it's a long-term process. Consistency in your exercise program, and balance and moderation in your diet are the keys to accomplishing your New Year's resolutions.
In my 17 years of experience as a personal trainer I have never seen any "8 week fitness or weight loss program" work for very long. The reason these quick fixes don't work is because they are impossible to adhere to for an extended period of time. Sooner or later, you will get tired of the strict diet, and the overly intense exercise program, and return to your old habits.
Nothing beats consistency in your exercise program, and balance and moderation in your diet for long-term improvements in your fitness level. I suggest you set some realistic health and fitness goals that you can easily incorporate into your lifestyle.
For example, it's better to set a goal to workout 3 times each week and stick to it, than to set a goal of 5 workouts each week and seldom get them all in. Following the same logic, its better to have a goal to lose 4 lbs a month and achieve it, than to set a goal to lose 10 lbs per month and never attain it.
It's easier to incorporate small changes in your life, and stick with them, than it is to try to make changes that require a heroic effort. Losing weight, and improving your fitness level is not a sprint, it's a marathon. So, start with goals that are easy to accomplish, and you are well on your way to achieving your New Year's resolutions.
Exercise of the Week: The Lat Pulldown
I'm starting a series each week of showing you some of my favorite strength training exercises. This week we will start with the Lat Pulldown.The lat pulldown is a great exercise for strengthening and developing the muscles in your upper back which are critical in having good posture. People whose shoulders are slumped forward most likely have under-developed upper back muscles.
First sit down and adjust the thigh pad to a position that firmly fits over your thighs. Then select a resistance with which the last three repetitions are difficult to complete. If this is your first time doing this exercise is may take experimenting at several weights before you find the right resistance for you. Next, grip the bar a little wider than shoulder width, sit down on the seat and place your knees firmly under the pad. Start with your arms fully extended and your chest held high. This is your start position. Now, pull the bar slowly down to the base of your neck while squeezing your shoulder blades back and together. Slowly return the bar to the starting position. (It should take about 3 seconds to pull the bar down and about 2 seconds to return the bar to its starting position). Proper breathing is very important so, remember to exhale as you pull the bar down and inhale as you return the bar to the starting position.
Strength Training, The Key To a Firm Body
Loosing muscle is detrimental to your fitness because muscle is the component of your body that burns the majority of the calories you consume each day. Therefore, when you lose muscle your body requires fewer calories to function. Consequently, those extra calories you consume are stored as fat around your waist, hips, and other places.
Your body constantly burn calories, even when we’re doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about six calories a day to sustain itself, while each pound of fat burns only two calories daily. This small difference can add up over time. In addition, after a bout of resistance training, muscles are activated all over your body, increasing your average daily metabolic rate.
Fortunately, strength training can mitigate, and even reverse the loss of muscle at any age. Thus, increasing the amount of calories needed to function. That’s why you hear some people say that their appetites increase after they have been strength training for awhile. This is a sign that they are starting to build muscle.
Increasing your metabolism isn’t the only benefit of strength training. It also helps:
- Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
- Control your weight. As you gain muscle, your body burns more calories more efficiently which can result in weight loss. The more toned your muscles, the easier it is to control your weight.
- Reduce your risk of injury. Building muscle protects your joints from injury. It also helps maintain flexibility and balance which are crucial to remaining independent as you age.
- Boost your stamina. Building muscle helps to increase your energy level.
- Improve your sense of well-being. Strength training can boost your self-confidence, improve your body image, and reduce the risk of depression.
- Sleep better. People who strength train on a regular basis are less likely to have insomnia.
- Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity, and osteoporosis.
Balance and Moderation the Key to a Healthy Diet, Part 4 - Carbohydrates
The popularity of the Atkins, South Beach, and other low-carbohydrate diets has probably led you to believe that carbohydrates are “bad” for you. Just reading the hype in the media would make you think that carbohydrates are the cause of the obesity epidemic throughout the United States.
Eating a lot of easily- digested carbohydrates from white bread, white rice, pastries, sugared sodas, and other highly processed foods may contribute to your weight gain, and therefore, interfere with your efforts to lose weight. On the contrary, consuming whole grains, beans, fruits, vegetables, and other intact carbohydrates promotes good health. As I mentioned before, a healthy diet is about balance and moderation. A basic knowledge of what carbohydrates are and how you body uses them is essential to understanding how to balance them in your diet.
Carbohydrates are essential nutrients that are excellent sources of energy (measured as calories) for your body; they are the preferred fuel for your brain and nervous system. Carbohydrates are found in an array of foods such as bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and desserts. The most common and abundant forms are classified as sugars, fibers, and starches.
The basic building block of every carbohydrate is a sugar molecule, a simple union of carbon, hydrogen, and oxygen. Starches and fibers forms of carbohydrates are essentially chains of sugar molecules, some containing hundreds.
As mentioned above, most carbohydrates come from plant sources and are in the form of sugars, starches, and fibers. Sugars, also called simple carbohydrates, include fruit sugar (fructose), corn or grape sugar (dextrose or glucose), and table sugar (sucrose). Starches, also known as complex carbohydrates, include everything made of three or more linked sugars. Starches include foods such as breads, cereals, grains, pasta, rice, and flour. Fibers are technically classified as a starch because they are complex carbohydrate s that your body cannot breakdown into sugar molecules. Fibers are more abundant in whole grains, legumes, and vegetables.
Your body breaks down all carbohydrates, except for fibers, into single sugar molecules regardless of their source. These simple sugars are further converted into glucose, also known as blood sugar. Your body is designed to use blood sugar as a universal source of fuel for energy.
Fiber is the form of carbohydrate that your body cannot break down into simple sugar molecules. It passes through your body undigested. Fiber comes in two varieties: soluble, which dissolves in water, and insoluble, which does not. Although neither type provides energy for your body, they both promote health in many ways. Soluble fiber binds to fatty substances in your intestines and carries them out as waste, thus lowering your low-density lipoprotein (LDL, or bad cholesterol). It also helps regulate your body’s use of sugars, helping you to keep your hunger and blood sugar in check. Insoluble fiber helps push food through your intestinal tract, promoting regularity and helping to prevent constipation.
Here’s what happens when you eat a food containing carbohydrates. Your digestive system breaks down the digestible ones into sugar, which then enters your blood. As your blood sugar level rises, specials cells in your pancreas churn out insulin, a hormone that signals your cells to absorb the blood sugar for energy or for storage. As your cells soak-up the blood sugar, its level in your bloodstream begins to fall. Now, your pancreas starts making another hormone called glucagon ,which signals your liver to start releasing stored blood sugar. This interplay of insulin and glucagon ensures that cells throughout your body have a steady supply of blood sugar.
Maintaining a steady blood sugar level is a very important component of your diet. While you’ve just seen that your body breaks down all digestible carbohydrates into blood sugar, some are converted into blood sugar faster than others. Thus, some carbohydrates cause a spike in your blood sugar level causing you to feel hungry faster and to crave more sugary foods. Other carbohydrates are converted into blood sugar more slowly, leveling out your blood sugar and resulting in less hunger and food cravings.
In my next installment I'll explain how carbohydrates are rated as to how fast your body converts them into sugar. I'll also show you why most of the carbohydrates you consume should be those that you body converts to sugar more slowly.
Balance and Moderation the Key to a Healthy Diet
The key to eating healthy over the long-term is balance and moderation in the foods you consume daily. You can eat any food you desire as long as it is in moderation and balanced with the rest of the foods you consume. For example, I love brownies, so when I have a brownie for dessert, I only have one. I also balance the carbohydrates in the brownie by not having bread with my meal.
The first step in learning balance and moderation in your diet is knowing how to classify foods into their basic source of protein, carbohydrates, and fats and knowing how they are used in your body. The second step is mastering portion. Knowing how many calories you consume from each food source and what your serving sizes are will enable you to balance your meals. Eating this way can be easily incorporated into your lifestyle, it's a plan you can stick with over time.
In my next post I'll show you how foods are classified into their basic components of protein, carbohydrates and fats and how your body uses them.
Your Health, Your Choice
Even of more concern is that most people know what they a have to do in order to lose and maintain a healthy weight but they just don't do it. That means that they choose not to be healthy.
Life is all about choices and the consequences of the those choices. It's really very simple. Choose to be healthy and you will develop healthy habits and improve both your lifespan and the quality of your life. If not for yourself, then for those who love and depend on you.
Marketing Efforts Continued...
Yesterday I requested a book review by a company called Arnchairinterviews.com. A good review by an independent source would not only be good for book sales but, also a boost to my confidence in my work. Today I'm researching online marketing techniques that have been successful to other.
I'm finding that one of the biggest obstacles in my way is time. I work with my clients over 50 hours each week and I am newly wedded to my beautiful wife. Consequently I have to make any time I have available very efficient. Where there's a will, there's a way.
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