Tuesday, September 25, 2007
Even on television exercise machines, weight loss products, and other paraphernalia to improve fitness have more or less gained control over the airwaves and made their way into the households. But exerise is not the only way to build that body beautiful. It also entails certain amount of responsibility on the foods one chooses to eat. Being healthy and fit requires one to observe diet fitness.
Diet fitness is as essential as exercise itself. Diet for fitness provides the essential nutrition one needs to restore worn-out muscles and for healthy growth. Diet fitness should never be taken for granted. With the popularity of keeping fit, many different views, methods, programs and dieting strategies have been formulated by many professionals. Among these are high carb diets and high fat diets. Whih one is more effective and which one should one choose to follow?
First thing to know would be the fundamental differences between these two diet approaches. As the name implies, high carb diets concentrates on taking in carbohydrate-rich foods while high fat diets endorses fat-rich foods. High carb diets are utilized to glycogen stored in the liver and muscles. Glycogen is a glucose complex that provides large amounts of energy ready for use in anaerobic exercises.
Fats, on the other hand, is well-nown for being the richest source of calories. It actually contains 2.5 times more calories than carbohydrates and proteins alike. Studies also show that it takes the body 24 calories to metabolize carbohydrates while it only takes 3 to burn down fat. So which one to follow? A person can follow a high carb and low fat fitness diet or the other way around. It is absolutely not recommended to follow both at the same time; unless of course if you want to gain body fat.
But then diet fitness is not all about losing fat, one must also consider his diet in order to keep fat away. Research shows that sustainable loss of weight can only be achieved on a diet which suits the individual food preferences, lifestyle, medical profile and satiety signals.
Diet programs all over can help you shed off excess pounds, but only one diet can help you stay sexy, and it is the one that satisfies you most. Other important aspects of having a fit diet are moderation, balance and variation. One must be careful not to leave out important nutrients and other substances necessary for healthy body functioning. health organizations are clear about the amounts of nutrients an individual should have in the body.
Low fat high carbs, high carbs low fat; the question is not which diet program will work out but which is it that will work for you. Striving for a sexy and healthy body does not have to burden an individual, diet fitness does not have to mean sticking to the same kind of food for life. One may even try to be adventurous and try out new foods out there. Who knows? one may even discover spinach interesting.
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Friday, September 21, 2007
The following are a few of the remarkable advantages from losing those excess weight.
Weight loss prevents high blood pressure, heart disease and stroke
That is a three in one benefit from losing weight. It is a fact that heart disease and stroke are one of the primary reasons for disability and death in both men and women in the US. People who are overweight have a higher risk to have high levels of cholesterol in their blood stream as well as triglycerides (also known as blood fat).
Angina, one type of heart disease, could cause chest pains as well as a decrease in the oxygen pumped to the heart.
Sudden death also occurs from heart disease and stroke, and usually this strikes with very little warning, signs and symptoms.
It is a fact that by decreasing your weight by a mere five to ten percent, this could positively decrease the chances of you having or developing heart disease or a stroke. Plus, how your heart functions would also improve as well as your blood pressure, cholesterol and triglyceride count will decrease.
Weight loss prevents type 2 diabetes
Diabetes puts in jeopardy one’s life as well as how one leads his or her life because of the complications that result from having it. Both types of diabetes, type one and type two are linked with being overweight. To those who already have diabetes, regular exercise and losing weight could help in controlling your blood sugar levels as well as the medication you may be currently taking. Increase your physical activity. You could simply walk, jog or dance. It helps get those blood streams moving as well as lose those unnecessary pounds.
Weight loss helps reduce your risk for cancer
Being overweight is linked with a number of kinds of cancer. Specially for women, the common types of cancer that is associated with being overweight include cancer of the uterus, gallbladder, ovary, breast, and colon. This is not meant to scare you, this is only to keep you informed. Men are at risk too from developing cancer if they are overweight. These include cancer of the colon, prostate and rectum. Extra weight, a diet high in fat and cholesterol should as much as possible be avoided.
Weight loss reduces sleep apnea
Or it could eliminate it all together. Sleep apnea is a condition wherein one could temporarily stop breathing for a brief period and then would continue to snore heavily. Sleep apnea could cause drowsiness or sleepiness during the day and – because of being overweight – could result in heart failure. Shedding those excess pounds could help in eliminating this problem.
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Wednesday, September 19, 2007
If you play a sport that requires a full sprint, remember that a full sprint strains the muscles of the lower body. To combat this, do stop-and-go exercises. For example, run 30 meters at about 80 percent of your effort, slow to a jog for five to 10 meters, then run again for another 30 meters. Repeat this process five times.
2.On bended knees
Almost 3 out of four ACL injury occurs when players are landing or turning. If your knees are bent instead of straight, the risk of injury is greatly reduced according to a report in the JAAOS (Journal of the American Academy of Orthopedic Surgeons).
Heatstroke is not something that can be easily cured like headache. To avoid it, stay cool and hydrated. Be sure the combined temp an humidity is less than 160. This is according to Dr. Dave Janda of the IPSM.
4.Get the proper equipment
Badly fitting gears or ill sized equipment can be a cause of training injuries. The extra money spent on proper equipment goes a long way.
5.Do it the right way
Bad technique is just as bad as, well, bad equipment. Seek advice from pros and trainer, this advice are invaluable to your exercises or training.
6.Go West (or whichever direction)
If you're playing or training in multiple directions, your warm up should also. Move sideways, backward, forward and all the motions you might be doing. This allows your body to be prepared.
7.Have yourself filmed
The camera doesn't lie. Show your video to a person well verse in your training, so he can give a critic of your fitness regimen.
8.Loosen the shoulders.
Even a slightly injured rotator cuff can shut down the function of a shoulder. You might want to include stretching to protect your rotator cuffs.
9.take An early dip
Schedule your swimming sessions early. The less people in the pool means less of everything in the pool.
10. Protect yourself
Wearing custom-fitted mouth guards reduces the risk of injuries by as much as 82 percent, according to a study at UNC at Chapel Hill. Plunk out the cash for a custom-fitted mouth guard and it'll last for years including your smile and teeth.
11. Smooth out your tendon
Inquire about ultrasound needle therapy. These procedure is minimally by using ultrasound to guide a needle. The needle smoothens the bone, breaks up calcifications, and fixes scar tissue. Thirteen out of twenty patients saw improvement, and the session takes only about 15 minutes of your time.
12. Buy your running shoes after work.
Shop in the evening, the feet are swollen after a day of work. It approximates how your feet will be after three miles of running.
13. Do off road running.
If the surface is unstable, it trains the ankles to be stable.
14. Know where you're going.
Whether its biking, or skiing, be sure to have a dry run down any path first. A lot of injuries can be avoided when you're familiar with the route taken.
15. Train hard.
Anxiety reduces your peripheral vision by three degrees and slows the reaction time by almost 120 milliseconds, according to an article of the Journal of Sports Sciences. When the going gets difficult, the veteran athlete rely on skills they've trained for and practiced. It keeps them cooler under pressure, widening their vision so they can see react much faster.
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Saturday, September 15, 2007
The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen. This will be done after a full physical examination, which leads to the determination of proper weight loss technique. And to lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.
Here are fast tips that can change an over-weight's life:
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Friday, September 14, 2007
A lot of other factors cause this to happen such as genetics, overeating and as people age; the metabolism slows down making it harder than before to burn the food that was just consumed.
The rate that a person loses weight is commensurate to how it is gained. Rapid weight is not good advisable since it leaves the person with lose skin and the only way to get rid of that would require surgery.
Weight loss depends on the condition of the person which includes weight, health, calorie-intake, age, gender, lifestyle, stress level and routine.
Being overweight does not necessarily make a person unhealthy. It just makes the person a bit unfashionable. Studies have shown that people who are a bit overweight live longer than those who have normal weight.
There is no quick or overnight solution for quick weight loss.
Nutritionists and other health experts will say that a person’s weight with proper exercise can actually help lose a certain number of pounds per week The best way to do this is with a low calorie diet and an exercise plan.
The first thing a person needs to do is to choose a diet program designed by a dietitian or another health professional. The patient has to be evaluated before any program can be made. The program usually consists of an eating plan and an exercise program that does not require the use of supplements or one to purchase any expensive fitness equipment.
The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and lose weight.
A good diet should have food from all the food groups.
This is made up by 2 things. The first is carbohydrates. The food that a person consumes should have vitamins, minerals and fiber. A lot of this can come from oats, rice, potatoes and cereals. The best still come from vegetables and fruits since these have phytochemicals, enzymes and micronutrients that are essential for a healthy diet.
The second is fat which can come from mono and poly saturated food sources rather than animal fats. Since fat contains more than double the number of calories in food, this should be taken in small quantities to lose weight.
All diet plans are designed to make the person induce reduced amount of calories into the body. This does not mean that the person has to eat less. It just means that one has to eat smart by choosing the foods that have less calories. This makes it possible for someone to lose weight without the need to eat less.
During the course of the program, the person should still consult with the doctor and other health experts to monitor ones progress. There will be times that it is essential to modify the diet plan to further lose weight.
It is up to the person already to stick to the program to see that it works.
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Monday, September 10, 2007
Against the common believe, it's seems that there's a connection between the obesity and the celiac, even if today the scientific researchers are trying to find some confirms.
Most probably the causes that link these two diseases are:
the celiac is much diffused disease, but still very little known because of the insufficient information's campaign about this issue, a digestive disease of genetic origin that provokes the malabsorption of the food, is caused from chronic inflammation of the tenuous intestine due to the immunity reaction triggered from a mix of proteins – gliadins – contained in the “gluten”, protein that is founds in the grain and cereals.
When it appears:
in pediatric age with the following symptoms:
It can show itself also in adult age, in some cases the patient doesn't introduce any symptoms, for this reason it's known of:
there are alterations in the patients intestinal mucosa, but the subjects doesn't show the symptoms, because it's interested only one part of the tenuous intestine, but the remaining works regularly. But it's possible that increasing the doses of “gluten” present in the feeding, they trigger the symptoms.
the patient shows the genetic sensibility to the disturb but doesn't have neither the intestinal mucosa damaged nor the symptoms. But it's possible that increasing the assumed doses of “gluten” with the feeding, because an important event, like a surgery intervention, pregnancy or childbirth, they trigger the symptoms.
a child who doesn't grow must be submitted to a pediatric visit and must have a test verifying the existence of the malabsorption syndrome. Blood exams revealing the responsible antibody presence of the disease. For a confirm of the diagnosis it's necessary to resort the intestinal biopsy and to state the damages provoked by the gluten to the intestinal mucosa.
If the child is too little it's necessary repeating the exam after 6 months of gluten-free diet and after others 6 months of diet containing the gluten. All this to establish that the damages to the intestinal mucosa is provoked from the gluten.
despite this is a disease much diffused that it can have serious consequences for the child's and adult's health, actually is possible to cure it just with a gluten-free diet for lifetime.
during the cooking of the meals, avoid accurately, to use the same cutlery stirring food for the family and the celiac subject, because you could contaminate the food of the patient rendering the gluten-free diet inefficient.
If the gluten free diet is not followed exactly it risks to develop the following diseases:
Try to get, through the celiac associations, the “manual” to carry always with you, a product list of which the industries warranty the absolute absence of gluten.
Who says that the celiacs are forced to deprive themselves of the pleasures of the table? The problem, following a gluten-free diet, can be afforded with much serenity without renouncing to the taste and the social life.
No to gluten, yes to the eating pleasures!
Cinzia Cervellini is a private article writer and owner of blog: http://defeat-childhood-obesity.blogspot.com a public space where she loves sharing with the persons who asking and looking forward the responses about childhood obesity, issue of critical and increasing importance.
Wednesday, September 5, 2007
A study released in October by the Centers for Disease Control and Prevention showed that the number of Americans considered obese - defined as being more than 30 percent over their ideal body weight - soared from about one in eight in 1991 to nearly one in five in 2004. Overall, the population of obese men and women in the United States increased from 12 percent in 1991 to 17.9 percent in 2004, according to the CDC survey, which said that figure might be conservative.
Gaining weight or to be more specific, gaining fat, is the result of several factors. The most important of these are diet and exercise. A diet deficient in essential nutrients, skipping meals, or just eating too much can cause the scales to tip. Likewise, a lack of exercise gives the body no way to burn the calories that you're taking in every day.
Many people feel somewhat limited in the amount of exercise that they can do. Therefore, it is vital that they monitor and control their eating habits to avoid weight gain. Carrying extra pounds puts an incredible stress on the entire body. Every system is affected to some extent. The circulatory system must build more blood vessels to feed the extra fat. The muscles and skeletal system wear out more rapidly from supporting the extra weight. The respiratory system must work harder to bring more oxygen to a larger area. In time, the additional weight begins to cause health problems.
High blood pressure, diabetes, heart and vascular disease all have very strong connections to obesity. A change in nutritional habits at any stage in life allows the body to begin to correct the damage already done. Increasing exercise or adding any physical activity to your daily routine assists your body in fighting weight gain.
These changes do not have to be the punishment or denial that we have come to believe that they are. Dietary change doesn’t mean giving up all those foods that you love. Likewise, exercise does not mean running marathons or spending two hours at the gym every day. Moderation is the key to a healthy lifestyle.
Exercise means simply moving more than you do now. Bending, twisting, moving your arms, walking around the block -- all of these activities will burn calories, help build lean muscle mass and boost your metabolism. Just adding a few minutes of movement each day will help but it is important to be consistent. Try to do some of these activities at least three times a week, preferably in the sunshine and fresh air.
Diet changes should basically focus on reducing the intake of sugar and starches. Recent studies have shown that America 's sweet tooth is one of the key culprits of obesity. The suggested amount of sugar for the daily diet is 10 teaspoons. That equals one can of soda. In addition, sugar is added to almost everything we eat. It is seen in the ingredients as sucrose, high fructose corn syrup, maltodextrins and other names. It is easy to see how we can be eating far more sugar than we know.
Starches are also to blame for packing on the weight. Potatoes, pastas, white bread and white rice are all foods that are easily turned into fat when eaten in excess or in combination with dietary fats. In addition, carrots, beets and corn can also be stored as fat when eaten in combination with other fats.
All the sugars and starches are considered high glycemic foods. It is preferable to eat low glycemic foods to maintain your ideal weight. High glycemic foods cause the insulin level in your body to rise. This results in an increase in fat production. Any of the carbohydrates or fats that were eaten that are not burned as fuel for the body are then stored as fat.
This process was verified and documented by years of studies by the Glycemic Research Institute in Washington D.C. The initial research was begun to determine an acceptable diet for Type II diabetics. The Institute has tested hundreds of foods and compiled lists of the glycemic value of each. If you would like more information on low glycemic foods for weight loss, contact me through my website.
This article gives you a small portion of an eight-week coaching program that I teach through the ‘Personal Coaching’ section of my website. I hope this information leads you to positive choices for healthy lifestyle.
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Tuesday, September 4, 2007
You always see the anorexic model selling the product, who thinks "weight" is spelled wait. Have you ever seen a fat weight loss trainer? Maybe someone who knows what you are going thru. I would bet that 90% of these weight loss experts have never had a serious weight problem. Do you want to know who the weight loss experts are? Fat people. They have read everything written on weight loss and used almost every weight loss product ever made . Their success, or lack of it does not disqualify them. There is something missing like...
* Lack of discipline (Because they know what to do but can not stick to the program)
* They do not understand their addiction to food and what is causing it (physiological, chemical, or medical)
* Refuse to see the health problems being caused by being overweight ( this is realized after it is to late)
* Most Fat people are great at justifying or making excuses for their Fatness (I can lose weight tomorrow. It does not interfere with life..)
This last and biggest thing missing is support from the people who love you and are in your life every day. If they have no weight problem, they do not understand what you are living with. If they are fat and are not worried about weight loss, your success undermines their life choices. These two reasons are why most people fail with their weight loss programs. Everyone needs support at reaching goals in their lives. It is the very rare person who can do it alone.
People sharing like minded experiences is the best support group for you to reach the goals you set. They might be where you are going. If someone has a road map showing the hazards along the way, why not use it? If they can show you an easier way to do something, why not do it? If they can take something that is not working for you and show you how to make it work, is that not better than setting up another excuse to fail.
Weight loss is a battle everyday for the rest of you life. It does not matter if you are overweight by 10 pounds or 410 pounds. If the extra weight affects your health and life, it is a problem. Studying, reading, and learning why you are overweight is important. Taking actions is the only thing that will make it happen. Who or what is the only thing that can stop you from being successful, Write your name here
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- ▼ September (8)