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Weight loss

This tag is associated with 4 posts

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.

The Nature of Fitness

Fitness and strength training are very simple health sciences. There are real principles, that if followed, will get you to your goals. These principles are eternal they don’t change, unless you are not human.Your body and my body are the exact same as it comes to the functioning of the body. My liver and your liver do the exact same function. The way my heart works is the same as yours. In this comparison all principles and work out routines and nutritional eating have the same principles.

Me personally, think its funny when they say “I HAVE A FORMAULA.”   The real formula is consistency and an evaluation of certain principles and how your body is feeling while exercising.

The first major principle is adaptation. It is a fact that your body will adapt to the same amount of stress within 4 to 6 week period. This means,  that we can’t just go to our work out day after day doing the same rep scheme and exercise. Me personally, I change my workout every two weeks. This does two things it makes your body always adjusting and it makes it fun and not boring doing the same thing over and over again.

The second principle is a Balance Diet. I get frustrated when people say “I’m on this diet and leaving this out of my diet.” A balance diet is just that with many benefits for each area of the Pyramid. Fats help with brain function and lubrication of joints are a few advantages of the fats.Carbohydrates are the most misunderstood area of the diet. They are so essential to a healthy body. Carbohydrates are the transportation of nutrients to the body, without carbs our body is unable to create the insulin to transport the other nutrients to the body. They also are the driving force for glycogen in the body. What is glycogen in simple terms? Energy. Protein is the building blocks of restoring the body from the daily grind of activities. So keep this in mind, a balanced diet is the best way to stay healthy, have energy, and ensure you aren’t depriving your body of essential nutrients to grow healthy. I will go more in-depth on this topic in a few days.

The third principle is Time Under Tension. All principles relate, if they didn’t there would be something wrong with that principle . This goes right along with adaptation. To gain strength and gain muscle you need to put adequate stress on the muscles and the nervous system. Yes I said the nervous system , the body has a safety mechanism called the Golgi tendon. It monitors the stress that is being put on the muscle fiber. If it feels it is being stress too much it will send a signal back to the brain saying “Hey we need to shut down.” So time under tension is the amount of total stress placed on the body during the whole workout. Here is an example if my only workout was squats and my set and rep scheme was 5×5 @ 225 lbs the total time under tension is 5,625 lbs. This is the time under tension you are placing on the body by applying this principle you will be able to get the most of each workout.

Recovery is the next principle: Think of this: what happens when you go to the gym? Do you feel stronger? Or tired? The honest answer is tired. Why? You are depleting your body of glycogen because of the amount of exertion you are putting on the body. Rest is the necessary step increasing overall health and strength. Here is a major WARNING: If you do not allow yourself to rest you will be doing two bad things: Reversing what you are trying to do and Injury. Over-training overtime will always turn into an injury.

Last, is hard work. I have mentioned many things that have to be applied when starting or looking at any fitness routine. Nothing is ever achieved without hard work. Hard work doesn’t mean going “gung-ho” the first few weeks, which relates to all the principles mentioned. Your body isn’t used to the movements and while its transforming the ATP to ADP you are creating lactic acid which is where the soreness comes from. You are also creating micro trauma to the muscle fibers, this is also part of the soreness. Too much soreness is bad and a balanced diet is where you will be able to recover properly to keep you encouraged to do more.

 Consistency, asking questions, and self-evaluation on goals and how you are wanting to achieve them will be the recipe for success. Each principle mentioned here will be more in-depth. So train hard, train smart, and remember rest and diet is where you get strong. The gym is just a stepping stone.

If you have any questions please feel free to contact me.

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.

 

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.

 

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