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Weight Loss what’s a phony

weight-loss-motivation-quotes

Weight loss is something everyone wants, but how do we achieve that desired goal? We look at many things from cosmetics to all natural ideas. It seems alot of people have Ideas on what is the right way. Lets be honest here, there are many products out there that are a scam. How do we know what is a scam and what is not?

What principles are correct, what are the myths, and what are the scams? If it sounds to good to be true,it is. Nothing comes without some sort of change. If anything says you won’t need to change your lifestyle, do not believe them. You got into your situation because of the lifestyle you started. Even if your genes are geared for weight gain and slow metabolism there are still things you can do to change and make life more healthy and manageable.

I did mention there are a few principles or things to look for to see if it is legit. One is how does it effect my metabolism? Your metabolism is how effective we are able to use food into energy to make it simple. If we have a fast metabolism, it means we are able to be efficient in burning alot of calories into energy. If we have a slow inefficient metabolism the body will store alot of the calories into fat.

To increase the effectiveness of your metabolism there are some small principles, if done consistently, will help you gain a better metabolism. When do you eat and how often you eat are very important. Also, the volume you are eating is very critical. We have to reach a certain intake each day within those calories. They are broken into 3 major groups, fats, protein, and carbohydrates.

This leads to our next concern. Are we getting an excess of nutrients or a delinquent amount of nutrients? If some product says only eat this product, it is wrong. All three major nutritional groups provide specific needs that make up a balance within the body. Without one specific nutrient, it can throw the body out of balance. Out of balance in all likely hood is making the body unhealthy even if you are unable to notice it.

When your body is missing a nutrient, it either will miss it completely and the area needing the nutrient will either wither away. Or the body will need to spend time trying to produce it. Now I’m not going in depth in all aspects of what is a false claim or not, but what I have mentioned here are very sound principles that have to be used if you are going to feel healthy and lose weight…the right way.

You can look at any product and see if they follow a few simple rules, you will know how legit it is. If it makes some outlandish claim, it properly is stretching too far to gain some sells. You can sign up for our email list to get new ideas on products , exercise and nutrition ideas.

How can I learn from my kids for a better workout?

RunningWatching my kids who are 4, 3, and 1. I’m amazed what mentally stimulates them to learn. My 4 year old can read and is always looking for a challenge. My 3 year old was tired of my oldest getting praises when going potty so she decided, “I will be potty trained too.” My one year is playing keep up with the other two. The great thing they work very well together and in some ways trying to out do each other.

Our bodies work similar as my example with my kids. Our bodies are machines and want to work the most efficient as possible. The body has to be stimulated to gain results for physical fitness. The stimulates are going to be a few different factors. I’ve already mentioned the three major principles Overload, Reversibility, and Specificity (SAID).

Now each principle will have sub groups or things to think about to go along with the overall principle. What are the subgroups to think about? Intensity Duration and Frequency are the major sub groups to think about.

Intensity: The intensity we put forth in a work out can be a few things. The volume the lifter does over the full workout. How close to your 1 rm you are lifting at and the rest between sets or tempo.

Duration : This is how long each workout is

Frequency : Frequency is how often you are doing your workout.

How can I incorporate this into my exercise program? How Important are these subgroups for my overall fitness goals? You can’t reach your overall goals without applying these principles. If you have heard to change your workouts up that will fall into this principle.

Your body will adapt to the amount of stress you place on it. When this happens you will start to hit a plateau. So when you are looking to make changes to your workouts look at how close you are to your 1 rm look at how often you are at the gym and last how often you are going to the gym.

If you do make changes for the novice lifter or regular to stay fit person. You can make changes between 6 to 4 weeks. More experience lifters 3 to 2 weeks before making a change. Make sure you are are not settling with one routine for this upcoming year.

Small and Simple things, will keep the heart Healthy

The first Golden rule to living healthier

The first Golden rule to living healthier

I have had the less fortune of my father in law go to the hospital with an heart attack. Now how does this coincide with a balance diet everything . I sat down with him and spoke for around 4 hours on a few practicle  things. While talking to him and going over some simple practices he was able to lose 21 lbs in a month. Now he had 21 lbs to lose and he was very faithful in making these changes.

I hate fad diets they always discriminate certain foods allow the body not to function in its proper form. While speaking to him my first talk was in what you are eating and when you are eating it. When we set a small plan and follow as a guideline the glycemic index . We will balance out the body.

Reading food labels is the next step knowing the proper servings from a 2,000 calorie diet will help us to watch the amount of what we are really putting in the body. You would be amazed on how much you are really eating.

I would say the next to mention is keeping your metabolism healthy by eating at least 6 meals a day while watching what you are placing in your body. Keeping a food journal will help you to see how successful and what foods you like. Don’t  beat yourself up if you mess up it’s by small and simple things over time will allow us to leave a healthier more meaningful life.

Seated Barbell Toe Raise (calf muscles)

 

1.Place raised object on floor about 12″ away from end of bench.
2.Sit at end of bench.

3.Hold barbell on upper thighs about 3″ above knees.
4.Raise up on Toes as high as possible.
5.Hold position momentarily, then return to starting postion.
6.Inhale up, Exhale down.

Rehab

Have you been injured or just had surgery? How are you overcoming the pain? A doctor may prescribe medication, but that only helps so that the body may heal.

You also have to strengthen and generate better blood flow to clean out the toxins from the injury. So how do you start a rehab process? When does it end? Now I have mentioned that you have to strengthen the area and generate blood flow.Make sure that your physician yourself and the Rehab physicality are on the same page. When anyone is designing any type of health related process there has to be a plan. No plan means no actual  success, There should also be an evaluation during the process between all three parties. Last but not least ask questions if you feel uncomfortable with any situation ask why?

So on your way to regaining your health remember ask questions, have a plan and ensure each party knows what is happening and what has happened through evaluation and process what is next.

Seated Dumbbell One legged Toe Raise (Main Calf Muscles)

  1. Place raised object on floor about 12″ away from end of bench.
  2. Sit at end of bench.
  3. Rest dumbbell on left upper thigh about 3″ above knee.
  4. Place ball of left foot on object.
  5. Raise up on toes as high as possible.
  6. Hold position momentarily, then return to starting position.
  7. Inhale up, Exhale down
  8. Reverse position and repeat movement with right leg.

 

FAD Diets? What is wrong with them?

The glycemic index classifies carbohydrate-containing foods according to their potential to raise your blood sugar level. Foods with a high glycemic index value tend to raise your blood sugar faster and higher than do foods with a lower value.Maria Collazo-Clavell, M.D.

It’s funny since I’ve been a trainer I’ve noticed all of these different types of diets. What is the most common thing between each of them? They all had their fifteen minutes of fame and everyone ended back where they started. Growing up and going to grade school they taught about eating right and eating healthy. I never once heard of a teacher recommend  Twinkies or a pop for lunch or snack. So why is it now we see so many people consuming for meals junk?

That is something I have scratched my head on for 12 years. USA Today reported that by 2030 our obesity as a population will be at 42%. Out of that 42% they have said half will be over 100 pounds obese. Now my last nutrition post spoke on your metabolism. The argument people will  have is “I have a slow metabolism.”

I see a few important factors that everyone should follow if they are looking for first, having more energy and second, starting to loose weight and keeping it off. As with any process if we learn how to incorporate things in our lives the more likely we are able to follow them on an every day aspects.

When deciding what to eat, ask where does it stand on the glycemic index? Now this only a guide line but there are so many advantages on following the glycemic index rather than just eating anything. It helps to regulate the blood sugar and that alone will give you a better overall feeling of being healthy.

This is just the first step in getting your body at a more healthy energetic level. One of the best advantages it helps to eliminate many unneeded Health problems such as type  II diabetes.

It can be difficult to follow a glycemic index diet on your own. For one thing, most foods aren’t ranked by glycemic index. Packaged foods don’t generally list their GI ranking on the label, and it can be hard to estimate what it might be. Still, basic principles of the glycemic index diet may help you better manage and control your blood sugar:

  • Choose high-fiber foods, such as whole grains, legumes, fruits and vegetables.
  • Choose fresh or raw foods over canned or processed foods.

If you have diabetes, the glycemic index diet is just one tool to consider when determining your diet. If you’re interested in learning more, talk to a registered dietitian. He or she can help you make changes in your diet. as mentioned by  Maria Collazo-Clavell, M.D.

 

Lying High Bench Wide-Grip Barbell Lat Pull Up (upper lats)

  1. Lie holding dumbbells at arms’ length, palms down, hands griping the bars.
  2. Pull dumbbells straight up to sides of chest.
  3. Return to starting position.
  4. Inhale up, Exhale down

 

Close Grip Barbell Press (Inner Pectorals and Triceps)

  1. Lie on Bench, feet flat on floor.
  2. Hold barbell about 12-14″ wide.
  3. Lower Bar to chest about 1″ below nipples.
  4. Raise bar to arms’ length.
  5. Keep elbows out, chest high.
  6. Lower weight with complete control, making definite pause at chest.
  7. Keep head on bench, do not arch back to sharply.
  8. Do not raise hips off bench.
  9. Inhale down, exhale up.

 

Are Energy drinks good?

Metabolism is the process by which your body converts what you eat and drink into energy.

As an elite athlete and coming out of a four year retirement, I have noticed that there are more and more energy drinks in the mix. Before, when I was running behind before the gym I use to grab an energy drink to boost my efforts while working out. Was this good for me or not? Your body is a machine just like a car it can run Perfect, Good, OK , or Bad and how does this happen? There are two major factors we can do to ourselves to have those same results. What we put into our bodies the nutritional values of each item. The other value is when or the time of day we are adding these nutritional values.

There is one basic thing we need to remember when we are talking about anything with our nutrition which is, how is our metabolism. What our metabolism does for our body is help regulate how quickly we handle and digest our food. As stated by the mayo clinic- Metabolism is the process by which your body converts what you eat and drink into energy. So this is the first thing we need to do is help keep our metabolism running on a steady base.

When we eat crap or junk food it does two things to our body and over time will have your body from running good to bad. It will have your blood sugar levels doing up and downs. Now this is one major reason why energy drinks can be bad. The amount of sugar and caffeine will have your body or blood sugar going up and then down when you have finished the drink over time this can start coronary heart diseases, Hypertension and even type II diabetes .  The second thing is there is no nutritional value. Which means you have raised your blood sugar drastically up and then when you hit the down you are even worse than you started. So was getting an energy drink bad for me?

Next of the two is important for any diet when we eat one or two even three meals it slows down our metabolism instead of having an energy drink and going on a roller coaster ride with our blood sugar. Plan your meals around your activities. The more constant we are in gaining nutrition through out the day( On average 6 meals a day). We are starting the path of keeping a healthy metabolism and starting to loosen the needs of needing an energy drink because of being tired.

I will say what my motto is with everything, moderation with everything. We should all be aware of what we put into our own gas tanks and the lasting effects it will have on our bodies. The sooner we are  aware of the actual nutrition we add to our bodies the happier and healthier we will be.

For most people, occasional energy drinks are fine, but try to limit yourself to about 16 ounces (500 milliliters) a day. If you’re consistently fatigued or rundown, however, consider a better — and healthier — way to boost your energy. Get adequate sleep, include physical activity in your daily routine, and eat a healthy diet. If these strategies don’t seem to help, consult your doctor. Sometimes fatigue is a sign of an underlying medical condition, such as hypothyroidism or anemia.- mayo clinic

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