Dr. Oz's Energy-Boosting Secrets

So easy to reach for the wrong foods for a quick fix... but Dr OZ explains secrets that will help us get our energy back.

Health, Power And Energy

I would like to cover something slightly different in this article the brain and nutrition please, bear in mind that I am not any kind of expert on the subject of diet as such, but I do believe it is relevant to our subject matter that of self-protection and its main aim is to help you improve your performance both physically and mentally.

But first, a little bit of information that you may find interesting about a little known group of people who some live to be 145 years of age and highlights the importance of having a healthy body and mind with the aid of the correct nutrition and physical exercise.

The first westerner to discover these mysterious people around the 1920s and 30s was a Scottish physician by the name of Doctor, MacCarrison, an adventurer by nature spent seven years living amongst this tiny group of people called the Hunzas. They live in the remote mountain peaks area of the Himalayas at the extreme north point of India, and more or less cut off from the outside world. Their origins are a mystery. However, one of the first things the Doctor observed was that they had exceptional health and as far as he could tell they suffered from no diseases what so ever.

Interestingly, they appeared to be completely immune to all so-called modern diseases for instance: cancer and heart disease. He discovered their diet consisted mainly of fresh grains, barley, millet, buckwheat and some meat, plus, fruits and vegetables. Meat was consumed very rarely and was reserved for special occasions. But chicken was their most common source of animal protein. Nuts, walnuts, hazelnuts, almonds and beech nuts formed an important part of the Hunza diet too, regular walks of 15-20 kilometers was considered quite normal, relaxation and meditation was also regularly practiced by both young and old.

Food for thought

It is said by those more knowledgeable than me that the brain is the greatest organ in your body. You see it requires a very specific type of nutrition from your diet, so you should not be surprised to know that your diet affects how your brain performs.

As an example, a good start to the day would be to include a hearty breakfast a salad which is full of antioxidants plus, vitamins C and E as well as, Beta- Carotene. All this helps to reduce damage from free-radicals, those harmful critters molecules that move around the body doing damage. By doing this you will give your brain the fuel it needs to keep working optimally throughout the day. Also, a good burst of glucose works wonders if taken throughout the day.

In addition, as you grow older, your brain loses its capability to defend itself against those marauding free-radicals which can cause inflammation and oxidation so as you get older you need more nutrition than when you were young. On top of that, free-radicals can slowly build up if they are not destroyed and can cause short-term memory loss. As a result it can slow you down the essential processes in your brain like thinking. Therefore, anti-oxidants are essential to maintaining good health and a good memory.

Good sources of anti-oxidants are: Spinach, carrots vitamin A and Beta Carotene.

Vitamin C: Citrus fruits, Broccoli, Strawberries and Tomatoes.

Vitamin E: Nuts, seeds, vegetable oil and wheat germ to name just a few.

Fatty foods causes clogging of the arteries and can disrupt the body's natural activities, in order to prevent that cut back on fatty foods and replace them with foods rich in antioxidants. To ensure you have a well-balanced meal and your body doesn't lack any of the essential nutrients it may be advisable to take food supplements which may help. Remember though, they are just supplements and are in no way a replacement for a well- balanced meal.

Fish is also known for improving your memory and scientific research has shown that eating fish which is rich in polyunsaturated fatty acid DHA helps with brain development in children. In schools where kids have sat IQ tests those who regularly eat fish scored significant higher marks than those who did not. Fish contains Omega 3 which helps your brain operate at peak performance, which is important should you find yourself having to deal with any unprovoked violent confrontation in the street successfully.

Finally, if you train your best you can win anywhere in the world against anybody. The real contest however is between what you've done and what you're capable of doing. You measure yourself against yourself and nobody else, you have to give 100 percent, because if you don't, someone else will give 100 percent and will beat you when you meet.

So if you want health, power and energy remember, you are what you eat. Stay safe.

Article Source: http://EzineArticles.com/10312852

HOW TO FLATTEN YOUR STOMACH (5 Tummy Toning Exercises)

5 Tummy Toning Exercises: 1) Triple Leg Hops 2) Crunch Claps 3) Cross Legged Leg Lifts 4) Mountain Climbers 5) Advanced Planks

5 Ways to Get a Flat Stomach

It can be difficult for you to get a flat stomach. Apart from being a risk factor for a lot of diseases, belly fat may cause bloating as well. Fortunately, you can use a lot of strategies in order to reduce your waist size. This article is going to give you a few effective methods that can help you get a flat stomach. Read on to know more.

1. Cut Calories

If you want to lose weight, the first most important thing is to cut down on your caloric intake. According to an ideal approach, you may want to remove at least 500 calories from your daily meals to lose around 1 pound per week.

However, keep in mind that reducing too many calories can be counterproductive. When you eat too few calories, it may have a negative impact on your metabolism. As a result, you may not be able to burn your desired number of calories.

2. Eat Soluble Fiber

Basically, soluble fiber can absorb a lot of water in addition to slow down the flow of food in your digestive tract. As a result, you will find it harder to empty your stomach. Your stomach will expand and you will stay full for a much longer period.

Aside from this, soluble fiber can cut down on the number of calories you can absorb from your meals. If you take soluble fiber, you will not end up with a lot of fat around your major organs and your will also be less likely to suffer from diseases.

If you want to get soluble fiber, you can opt for blackberries, sprouts, Brussels, legumes, avocados, flaxseeds, and oats, to name a few.

3. Consume Probiotics

These are live bacteria that play a great role in helping you lose weight. If you are obese, you may not have normal gut bacteria composition, unlike thin people. This may have a negative impact on your fat distribution and weight gain.

With a regular consumption of probiotics, you can encourage the growth of gut flora and reduce your risk of unhealthy weight gain. To get probiotics, you can consume pickles, kimchi, tempeh, kefir and yogurt. Alternatively, you can try probiotics supplements as well.

4. Do Cardio Exercises 

If you engage in aerobic exercises or cardio, you can improve your health and burn a lot of calories at the same time. Aside from this, many studies have found that these physical activities can empower your midsection and reduce your belly fat.

According to most studies, you should do at least 150 minutes of aerobic exercise in 7 days. Some good cardio exercises include rowing, biking, brisk walking and running.

5. Go for Protein Shakes

If you want to add protein to your daily meals, you can go for protein shakes. This can help you boost your metabolic rate, reduce appetite and help with your weight loss efforts.

In short, if you have been looking for ways to slim down your stomach, we suggest that you check out the 5 methods listed above. They can help you get rid of those extra pounds.

Article Source: http://EzineArticles.com/10222706

How to Lose Weight in Just One Week

This may surprise you!
Dr OZ & Chris Powell explain how this is possible.

3 Simple Lifestyle Changes to Help You Lose Weight

Going on a super-strict diet or spending every waking moment at the gym are the only ways to lose weight. However, what's the use of taking go through so much of hard work when at the end of the struggle you are going to end up gaining all the pounds you lost or even worse gain more pounds than you lost. Sounds like a nightmare, doesn't it? Hard work paying off for a short period of time and then the results are reversed in no time.

To ensure that you bear the fruits of your hard work you need not take the tough path all the time, you can take upon the easy solutions and still be in shape. It is actually possible that you can lose weight with small lifestyle changes. It's time we break the myth.

It is evident that those plenty fad diets out there work to shed pounds rapidly, however, these diets and exercises leave you feeling hungry and deprived.
To keep the pounds off for once and all, it is best that you do it slowly than rapidly. (Slow and steady wins the race, remember?)
Experts have also claimed that you can shed pounds without going on a "diet". The key is simple tweaks to your lifestyle.

Simple Lifestyle changes to lose weight are the easiest changes once can have in their lives in order to lose weight.

So here's the plan, the outlines of which reduce your appetite significantly, make you lose weight (without hunger), and improve your metabolic health.

1. Cut Back on Sugars and Starches - This is the most important step - to cut back on sugar and starches (carbs). Once done, this reduces hunger levels and thus, you end up eating fewer calories. Thus, rather than burning carbs for energy, your body starts feeding off of stored fat. It also lowers insulin levels which causes your kidneys to shed excess sodium and water out of your body. This further reduces bloat and unnecessary water weight.

2. Eat Protein, Fat and Vegetables - Each meal that you intake should constitute a protein source, a fat source and vegetables (low in carbs). The best sources of protein are meat, fish and seafood, and eggs. High protein diets have proven to reduce cravings and obsessive thoughts by food and thus, reduces the desire for late-night snacking by half. Don't give a second thought about loading your plate with low-carb vegetables. A diet based on meat and vegetables contains all fibres, minerals, and vitamins which keep you healthy. Your fat source can be from olive oil, coconut oil, avocado oil, and butter. If you'd try low-carb and low-fat at the same, the diet would result in a failure.

3. Lift Weights 3 Times per Week - You need not exercise to lose weight, however, it is recommended. The best option is to go to the gym 3 times a week or 4 at the maximum. All you need to do is a warm-up and lift some weights. When you lift weights, you'll burn calories and also prevent your metabolism from going down, which is a common side effect of losing weight. If lifting weights is off the charts, you can always do some cardio such as walking, jogging, running, cycling, or swimming will also suffice.

Besides, the changes in your diet, there are a few tips to lifestyle changes to lose weight. These tips are more likely to act as a catalyst in your weight losing.
1. Drink water half an hour before meals.
2. Drink coffee or tea.
3. Eat your food slowly.
4. Weigh yourself every day.
5. Get a good night's sleep. Every night (Very important)
6. Add more steps in your routine. (Walk 10,000 steps per day)
7. Eat Breakfast Every Day.
8. Close the Kitchen at Night. (You don't want yourself to get in to mindless snacking or late-night munchies)
9. Guzzle water 24/7.
10. Avoid doing anything else while you are eating.

Conclusion
When you reduce your carbs and insulin levels, you change the hormonal environment and make your brain and body adjust to the new changes. This leads to reduced appetite and hunger and thus, it eliminates the reason which most people fail with conventional weight loss methods. These methods have proven to help you lose weight 2-3 times weight as a typical low-fat, calorie-restricted diet.

Green tea is also recommended to add in your list of lifestyle changes to lose weight. Green tea has proven to be associated with several health benefits, including weight loss, because of its rich nutritional and antioxidant makeup. It is beneficial for weight loss by helping the body's metabolism to be more efficient. For supplementing weight loss, 2-3 cups a day of green tea will suffice. Try on these methods and surely you will achieve your body goals.
Good Luck!

Article Source: http://EzineArticles.com/10306735

Recipe to losing weight | Anna Verhulst | TEDxMaastricht

Loosing Weight - Mind and Body
We all have different experiences, how much does our mind matter?

Anna's courageous and inspiring account of her struggle.

Keeping Fit - A Healthy Outlook on Your Fitness and Wellbeing

You are what you eat

Initially there are four main factors which everyone should follow in order to achieve their personal best. The first thing to remember is that your body will only function at its full potential if you provide it with the best fuel to run on. Eating the right foods and banishing junk food, will set your body up with the best start by providing it with the essential nutrition. This requires a balanced diet of carbohydrates, protein and fat, in larger amounts, provides our bodies with energy, helps with growth and maintains our bodies. While vitamins and minerals, in smaller quantities, are also necessary for your body. Water, although does not fall under a nutrient, is essential for healthy living and body function. While eating healthily is important, you should also consider the portion sizes. It is also important that you do not skip meals, as this is in fact counterproductive.

Exercise and fitness

The second most important factor which should be considered is regular exercise. This does not necessarily require intense gym workouts, however, the more exercise you incorporate the best results you will be able to achieve. Most specialists suggest a minimum of an hour of daily gentle exercise, to include walking, jogging and running. Not only will the exercise assist with keeping your lungs and heart, but it shall also keep your blood flowing. If you prefer an activity then both cycling and swimming are good options and cause less stress on joints. This will mean that your muscles are worked and you are able to burn the energy which you have taken in during eating. Although gentle exercise will not particularly target specific muscle groups or help with sculpting or toning, it will help improve general health. Not everybody has the time or finances to be able to go to the gym, however, there are plenty of different exercises and stretches you are able to do in the comfort of your own home.

It's all in the mind!

Having a positive mind set in respect of keeping fit and staying motivated shall make a massive difference to the success of your fitness journey and end goals. It is a lot easier to motivate and gear up to do the daily exercise and the routine needed when the sun is out, but when the weather is dark and dull, it is often difficult to find your self-motivation. Ways in which this can be combatted is to do exercise with a friend, join a class with like-minded individuals, or just listen to your favourite tunes to help get you focused. If you are eating the right foods, then you should have fewer difficulties with energy levels, but the regular exercise will help assist your body performance. This regular exercise will lead to a lot of long term benefits for you both physically as well as mentally. It is known that not only your fitness levels will increase, but exercise helps rewire your brain and reduces stress levels. Therefore, sticking to your plan is always important, and you are the only one in control of your own self-motivation. Another way you could help keep yourself motivated is to set small goals and once you have accomplished them treat yourself to an activity or spa treatment. Do not forget to believe in yourself.

Don't forget to rest

Fourthly, you are going to need to make sure that the amount of sleep which you get is correct. Sleep is integral to your body functioning properly. In the modern and busy lifestyles which most people have these days, sleep is often something which gets overlooked rather than being made a priority. In turn, the proper amount of exercise will allow you to have better sleep and assist with your energy levels throughout the day. In order to achieve the best outcome for your health, there are in fact optimal times you should exercise during the day. To gain the best results from this, it is better to exercise either in the morning or afternoon rather than during the evening. Exercising at these times shall allow your body temperature to rise and fall just prior to you falling to sleep.

Article Source: http://EzineArticles.com/10229474

The Paleo Diet Explained

Dr OZ on the Paleo Diet

Helpful key points explained which people can get wrong.

Is The Paleo Diet Healthy?

With new ideas springing up about the best diet for health, a common question is, is the paleo diet healthy? The proponents of it say it is, not surprisingly. And there are many good aspects about it. But a study appeared in the International Journal of Exercise Science claiming that it increases cholesterol levels.

44 healthy adults were studied for 10 weeks on a paleo diet. At the end of the experiment, the LDL cholesterol had increased by 12.5 mg/dL and total cholesterol by 10.1 mg/dL. Triglycerides had also increased slightly. Those most affected were the ones who had been the healthiest before starting the diet.

Many other studies are also showing a link between a diet high in animal protein and cancer.

What is the paleo diet? It takes the idea from trying to duplicate what our ancestors ate. So real, whole food is the key, rather than processed food. This means meat, fish, eggs, dairy, fruit and veggies. No processed food is considered, so pasta, cereal, biscuits, cake, chocolate, sweets, etc. are all banned.

The elimination of all the processed food is an excellent choice, as these are not foods at all. White sugar, white flour, hydrolysed fat, heating combinations to high temperature, adding chemicals to prolong shelf life or top up on a shortfall of nutrients all spell disaster to your body. They are nutrient deficient, often cannot be digested, may need to rob other nutrients from the body to digest, may hang up in parts of the body causing mischief, and so on.

And that is without considering the impact of chemical farming methods and GM.

Of course, you don't have to go on a paleo diet to eliminate these 'foods'.

The problem with the paleo diet is the high intake of animal protein. Humans are not carnivores. We are omnivores. And at the herbivore end at that. How do I know that?

• carnivores have spiky teeth (human teeth are blunt, like herbivores)
• carnivores have short intestines (human intestines are long, like herbivores)
• carnivore stomach acid is about 20 times stronger than that of herbivore (human stomach acid is similar to that in herbivores)
• carnivores have acid saliva that does not contain ptyalin, herbivores have alkaline saliva that contains ptyalin (just as do human)
• carnivores sweat through panting and their paws, herbivores sweat through pores in their skin, just as we do

We only have to look at facts to work out the truth.

Many studies show that when someone with a chronic disease, such as diabetes, goes on a vegan diet of just fresh fruit, veggies, nuts and seeds, the diabetes will disappear. That speaks for itself.

Is the paleo diet healthy? Is there a problem with it? My feelings are that we did not evolve as hunter gatherers, as is so popularly thought, but rather as gatherers with an occasional hunting expedition. Yes, I appreciate many traditional people do hunt. But I believe that their hunting is only a small part of their diet, rather than a major one.

Hunting is a dangerous activity. I also believe our ancestors (going back 10,000 years) were far more in touch with nature, the animals and the spirit of the earth than we are today. I believe they honoured all life and killed very little, if at all.

Yes, we are capable of digesting meat, but it generally makes us sluggish, which is certainly not a healthy sign.

So yes, there are some good, healthy ideas with a paleo diet. But I believe there are also some fundamental flaws with it, as studies are showing. When you reason things out for yourself, you can take the good points and leave the bad ones behind in everything.

For more information on holistic health, click on Two Legs and Four Whole Health

Article Source: http://EzineArticles.com/8562617

Problem Solved: Life Saving Super Foods

Problem Solved: Life Saving Super Foods

Click Here for 3 Foods That Stop Joint Pain

Knowing What Foods Cause Inflammation Means You Can Heal Yourself

In your search to be healthy and slim, you need to understand what foods cause inflammation. Chronic inflammation is a common problem affecting more and more people. Many resort to taking anti-inflammatory medication, but this simply masks the effect. They do nothing to cure the problem.

Inflammation is characterised by a hot, red, swollen and often painful localised area. Inflammation can occur from an injury, an infection or a toxic, to mention just a few causes. It indicates a healthy immune system at work. The problem cells have sent out a distress signal and your immune system is responding.

The damaged area is walled off and the invaders are eaten, all by white blood cells. Once the area is clean, the inflammation stops and the healing repair work starts. This is all in natural and healthy order.

Today, instead of being an occasional healing crisis, the body is continually inflamed, creating enormous stress. Some of the conditions that result from chronic inflammation include atherosclerosis, diabetes, obesity, rapid aging, eye diseases, kidney and other organ failure, impotence and Alzheimer's disease.

There are many foods which are the cause of inflammation. By avoiding these foods, you may be able to improve the problem substantially, even to cure it entirely.

The most common foods, if you can call them that, that cause chronic inflammation are the processed foods and the chemical additives that colour, flavour, preserve, etc in the cheapest way possible.

The white sugar, the white flour, the white pasta, the white rice, all the refined carbohydrates that you may have in your pantry is highly detrimental to your health. To process them, all the naturally occurring nutrients, which colour the end product, is stripped away. This leaves the end product as naturally unbalanced and nutrient deficient.

When you consume what some describe as white poison, your body is at a loss to know what to do with it. It can't digest it as it is, so it goes searching for the nutrients that will help to do this. These nutrients are leached from your healthy body cells, leaving them unhealthy.

You may be surprised to discover what foods cause inflammation. Processed foods that pollute your body include polyunsaturated oils and margarines, soy, most breakfast cereal, off the shelf fruit and/or vegetable juice, bread, cake, crackers, biscuits, jam, marmalade, soft or energy drinks, condiments, preserved or canned fruit, junk food, the list is seemingly endless. Many processed foods contain chemicals such as flavouring, colouring, preservatives, which do the same thing.

A lack of nutrients doesn't just come from a deficient diet; it can also come from consuming processed, or refined, foods.

Learning what foods cause inflammation is only the tip of the iceberg, as there are many other pollutants in the average home, which do nothing to enhance a healthy immune system. However, by targeting the worst offenders, you can make a good start on your journey towards a healthier, and slimmer, body.

Healthy Eating and Weight Loss

Article Source: http://EzineArticles.com/7395402

Lose Weight AND Keep It Off: Emotional Eating | Renée Jones | TEDxWilmin...

Exercises and Workouts - Are You Looking To Make The Jump To A Higher Power Training Program?

One of the more popular workout programs you might want to consider adding to your workout routine is the push/pull/legs workout. This particular one is great because it allows you to divide the upper body, so you get to work each muscle group with a higher volume. Doing so will help you to see superior results. Once you are beyond the beginner stage, it can be trying to get enough total work for each muscle group by doing an upper/lower split, so this is the next route to go. Curious how this ends up looking?

You will perform... 

• all push exercises - chest, shoulders, triceps - on the push day, and 
• all pulling exercises - back and biceps - on the pull day. Then you have legs, which gets its specific day. 

Let us take a look at a sample program you can use. You can either do this... 

• once a week or
• on three days, then one day off, three days, then one day off and continue in that manner. 

Push... 

• Bench Press - four sets of eight repetitions
• Shoulder Press - three sets of ten reps
• Chest Fly - two sets of twelve reps 
• Lateral Raise - two sets of twelve reps
• Overhead Tricep Extension - three sets of fifteen reps 

Pull... 

• Bent Over Rows - four sets of eight repetitions
• Lat Pull-Downs - four sets of eight reps
• Close Grip Pull-Ups - three sets of ten reps 
• Single Arm Cable Row - three sets of ten reps 
• Dumbbell Curl - two sets of ten reps
• EZ Bar Curl - two sets of fifteen reps

Legs... 

• Squats - four sets of six repetitions
• Deadlifts - four sets of eight reps
• Walking Lunges - three sets of ten reps 
• Leg Extension - three sets of twelve reps
• Hamstring Curl - three sets of twelve reps
• Calf Raises - two sets of fifteen reps 

Give this workout a try when you are ready to make the jump to a higher frequency; a higher power training program. It can help you take your progress to the next stage.

Remember to start each workout session with a five-minute warm-up and finish with a decent cool-down as well. And do this each time. If you are going to add cardio training to your workout plan, you can do so by either adding it after the session is over or on your off days from strength training. With that in mind, do note you do need to have at least one day each week off from all forms of exercise. Having a rest day is relevant and necessary to promote optimal recovery and ensure you are keeping an ideal degree of balance in your life.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your blood sugar levels and your weight.

For nearly 25 years, Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/9910115

How stress affects your health

Short, Sweet and to the point:

Exercise - Exercise - Exercise.

Have a Sense of Perspective.

Our Goals & Values.

Stress Does a Body Bad

Stress - just hearing that word can conjure up negative feelings and emotions!

Stress itself is not necessarily an un-healthy thing, after-all, without our ancestors reacting to threats via their "fight or flight" instinct, we wouldn't even be here.

It's chronic stress that is the real foe.

When it comes to learning requiring the use of memory, chronic stress is a killer. It has devastating effects on both learning and memory with children being particularly affected.

Stress triggers negative reactions in the immune system and contributes to inflammation. Inflammation is linked to an array of health concerns and diseases - everything from diabetes to cancer, asthma and heart disease.

Past studies prove that the hippo-campus (the brain's memory center) experiences an 8 percent shrinkage - as the result of post-traumatic stress disorder.

Chronic stress not only affects the way we feel and act, but affects the way we look! Many physiological processes are negatively affected and some are actually turned off by the stress response. Breathing and heart-rate increase, glucose is released (for immediate energy) and adrenaline and cortisol (stress hormones) flood the body.

Lack of blood flow to the skin, immune system functions, digestion, growth and reproduction are all put on hold.

This lack of blood flow to the skin affects how old we look.

But even worse than loss of blood flow, is how chronic stress affects the aging brain.

Toxins, poor diet, no exercise or social connections and repetitive routines all contribute to the loss of brain cells as we age but chronic stress exacerbates the issue. It actually kills brain cells.

Weight gain can result from chronic stress because digestion is dialed down during a stress response, leading to a variety of digestive disorders. Constipation, cramping and diarrhea can all be the result.

It's very clear that if we want to age gracefully and enjoy stellar health, chronic stress must be managed.

Here's some stress relief help:

1. Increase social engagement. The mere act of sharing your daily woes with others is a great way to bring your troubles down to size and put them into perspective. Once you realize you are not the only person to have to deal with crazy situations and people you will feel a lot better about your lot in life.

2. Do more physical activity. Once again, exercise comes to the rescue. Adding moderately intense physical activity to your life is a great way to lower the level of circulating cortisol in your body and decrease stress.

3. Watch shows that make you laugh. It is very difficult to laugh and also be stressed out at the same time.

4. Get more sleep. Lack of sleep is a great way to amplify the little stresses in life and make them seem intolerable. If you are sleep deprived, look for ways to hit the pillow sooner. A great night of sleep can make a world of difference to your outlook on life.

5. Eat better. It may sound strange to hear nutrition mentioned when it comes to stress reduction. But one of the consequences of high stress is that your body prioritizes the production of cortisol over the synthesis of other important hormones that your body needs to properly regulate itself.

It's time to take command of your life, and control of your stress.

Carolyn Hansen -Your Go To Health & Fitness Specialist

"I help clients take charge of their health before circumstance removes the option. If your quest for a life of true physical and mental well-being is a journey I'll put you in the driver's seat."

Carolyn Hansen Fitness

Article Source: http://EzineArticles.com/10290565

11 Popular Fitness Myths Debunked! | Jose Antonio, PhD

Clear and concise, watch to the end as Jose explains the key driver to weight Loss.

Of course that's not the only thing to consider, but even coupling it with exercise for toning and were well on the way...

Fitness Myths - Separating Fact From Fiction

Whether you are looking to drop 10-15 pounds of fat or add 10-15 pounds of lean muscle mass, it's important to first come to grips with some of the biggest lies/myths in the fitness industry. Otherwise you may end up wasting your valuable time and could even damage your long-term health.

For starters, the myth/belief that muscle turns to fat is totally erroneous.

Myth 1:

Muscle never turns to fat.

They are two totally, separate types of tissue. Just as your heart is different from your liver and you wouldn't worry that it could become your liver, your muscle cannot turn into fat. It would be like watching an apple convert to an orange right before your eyes. Not going to happen.

So, what does happen to someone who was once very muscular and fit but stops working out? If muscle does not turn to fat as many believe, then why does their once fit and trim body now appear fat, flabby and unhealthy?

The reality is much worse than turning to fat. Muscle is not being converted to fat, it is being lost. It is literally, wasting away.

Because the body uses a lot of energy maintaining lean muscle mass (which is why having more muscle is great for preventing fat gain), when the body believes it no longer needs to maintain muscle mass, it eliminates it. Whatever muscle mass is not being stressed (used), starts catabolizing (breaking down).

Muscles shrink from non-use and fat pockets grow bigger. Soon, what was once an attractive, trim, fit body now appears flabby and fat. It is really that simple.

Because muscle burns more calories than fat, whenever workout habits change or slow down, changes in diet must follow. If diets are not adjusted to align with a less active lifestyle, if food intake remains the same but total calorie expenditure decreases, guess what? The excess surplus of calories (that are no longer being burned through activity) gets converted into body fat.

It's pretty simple science - when you exercise less, you burn fewer calories and therefore, you must eat less.

The good news is, it only takes about 60 minutes of strength training weekly at the gym (or your preferred strength training workout) to maintain muscle once it's built. It takes far less effort to maintain muscle once it's built than it did to build it in the first place.

Myth 2:

Exercising daily is optimal. Wrong.

Many people believe that if they fail to see the progress they are after, it's because they are not training hard (or long) enough so they immediately start pushing their body harder which is the exact opposite of what should be happening.

Every time you train your muscles hard (at the gym or elsewhere), you are creating micro damage to the muscle tissue and time is needed for this to be rebuilt to withstand the same level of force once again. If the time and energy needed to do this is not provided, muscles won't get stronger and in fact can cause loss of valuable muscle mass.

Reality - when actively working out, the body requires and needs rest days in a well-planned protocol to have the time needed to get stronger than it was before. Ideally, one day off a week should be allowed, if not two. But, even that is not hard science. Some people require more. In fact, three to four days rest for beginner trainees or those who do intense training is not at all uncommon.

Remember, as the intensity of your workouts go up, your total rest required to recover from that workout will also increase.

It's very important to recognize when it's time to work harder and when it's time to rest. Understanding the difference and giving your body exactly what it needs is what gets you to that end goal.

Honor your workout, but balance it with rest.

Myth 3:

Cardio is a great way to get thinner - False.

Cardio - (referencing steady state cardio sessions) - the workouts that people dread yet do daily after hitting the gym. Jumping on a piece of cardio equipment and going at one pace for 20-60 minutes.

These workouts do very little for anyone. What these extended cardio workouts achieve is to increase the appetite, causing us to eat more. In fact, many people, who are classic "cardio bunnies," report ravenous appetites that just won't go away.

Cardio training can even cause loss of lean muscle mass. When the body knows it must go for long periods of time at a moderate intensity pace, it does what it can to be more efficient. Since muscle tissue is energy-intensive to maintain, it is better for your body if you have less of it.

Couple this with the fact that many are on a lower calorie diet while doing cardio and now you have a body ready and willing to drop lean muscle. So, fat is not really being lost in the process, but rather, lean muscle.

The body may appear smaller after months of cardio workouts because of lost weight, but, unfortunately, it is due to an unhealthy, change in body composition. The body now contains more fat mass in proportion to lean muscle mass and the result is not pretty. The look is soft, jiggly, and anything but fit.

If you're looking to create a fit, lean, firm body, cardio training is not the way to get there. Strength training is the only thing empowered to reverse unhealthy, muscle loss.

"I help clients take charge of their health before circumstance removes the option. If your quest for a life of true physical and mental well-being is a journey I'll put you in the driver's seat."

Carolyn Hansen Fitness

Article Source: http://EzineArticles.com/10260998

Dos and Don'ts of Muscle Recovery | Dr. Josh Axe

Active Recovery for Exercise

Active recovery is the engagement of low-intensity exercise after completing a challenging and difficult high intensity athletic event. An example is going for a low-intensity bike ride after completely a full 26 mile marathon. This might seem like the opposite thing to do since the body needs rest but this is actually not the case. When our bodies continue to move after an event like a marathon; we can reduce the risk of cramping and we can help the blood to circulate properly for recovery. Another example of is having an easy day in our training routines. It might be something like running on most days but on the active recovery days, a person might spend 30 to 60 minutes stretching. A person could run four days per week but on the active recovery days, they could stretch, take a yoga class or use a foam roller.

The body needs a break and rest from our routines. When we change the routines, we are allowing our bodies to rest and recover properly. For example, a runner might need to rest from an injury. The water can be a great source of active recovery for people who exercise and athletes. Using a pool to do a light workout can be one way to change our routines. The key is allowing the muscles to recover by doing something completely different and less intense for our bodies. Stretching and using a foam roller are commonly used for active recovery techniques since it may help prevent injury. Stretching is often overlooked but is a great idea for active recovery since everyone needs flexibility.

Active recovery is not to be confused with cross-training. Both are different but the main difference is the activities for cross-training might still be intense. The activities for active recovery would most likely be less intense. This is only because the muscles need rest and recovery. Someone doing cross-training might run and swim with the same intensity on different days. A person should try to do less on off days and remember they are recovering from the main activity they are focusing on. This is why I strongly feel the exercise should be lighter and not as challenging.

In closing, I think it's important for all of us to choose an activity that requires less energy. The idea is to not be completely sedentary on our rest days. Choosing a less intense activity can really help our bodies with the recovery process.

Article Source: http://EzineArticles.com/10157253

TOP 3 Stretching Exercises for Men Over 40 ��‍♂️ Do These Daily

Stretching Exercises to Increase Flexibility and Mobility

Doing regular stretching exercises will make you steadily more elastic, flexible and mobile, and hinder you from getting physically rigid and stiff as you get older. Here are some principles for good stretching exercises:

- Take a thorough stretching session at least every second day. During this session you should stretch out all parts of your body: Your arms, neck, torso, pelvic area and legs.

- It is an old principle to stretch out after other types of training. This principle has been questioned in the last years. If you feel this is the best time to stretch out, then do so. If not, wait until you are less tired and do the stretching as a separate session.

- It is probably best for many to have a short stretching session after muscular training and a longer stretching session at a separate time every second day.

- When stretching out, you should bend or twist in the natural movement directions and movement angles for each body part, and for each body part you should flex in every natural direction.

- It is good to begin the stretching session with some active exercises with moderate stretching effect to make your muscles and joints warm. You swing, bend, twist and roll back and forth with your arms, legs, shoulders, torso and pelvic region so that every movement gives a moderate stretching effect.

- Then you do slow exercises with a stronger stretching effect. You swing, bend or twist each limb and your torso until you feel resistance and a little more so that you feel the stretch and then hold the stretch in 30-50 seconds. You can make this stretching even more effective by doing it together with a friend and helping each other. Repeat each stretch at least 3 times with a pause between.

- When beginning a slow stretch it is advisable first to empty your lungs completely for air, and then breath deeply in when you move into the stretched position. When holding the stretch you breath effectively, but in a calm manner. In this way the exercise will also benefit your chest wall, lungs and diaphragm.

You can find descriptions of many exact exercises in specific books or web-pages. Classical hatha-yoga-exercises are a type of slow stretching exercises with a profound beneficial effect on the whole body. But you can also use your creativity and compose exercises that specifically fit you, as long as you use the principles listed above, and you can improvise during each session. Here are however some specific tips for exercises.

SOME TIPS FOR THE RAPID STRETCHING EXERCISES

- Stand straight. First swing your straight arms forward up over your head so that you feel it stretches well. Swing them back to point straight forward and then swing them straight out to each side so that you again feel it stretches. Repeat these swings 5-10 times without pause.

- Stand straight. Then bend your body forward while pointing your fingers towards your toes. Try to reach as long as possible downward with your hands so that you feel it stretches gently at the backside of your legs. Then rise up again. Do this 5-10 times without pausing.

- Sit on the floor upon a carpet. Support your torso with your hands at the floor behind you. Flex your legs up and put the soles of your feet at the floor. Then swing down your legs to each side so that you feel it stretches gently at the inner sides of your thighs and then fold your legs together against. Do this 10-15 times without pause.

- Stand on the floor. Then swing your right leg out to the side so that it stretches. Swing it back again and swing the left leg out to the side. Repeat this 5-10 times. You can make this exercise a little more advanced by bending towards the leg when it is swung out and reach at your toes with your fingers.

- Stand straight and hold your hands folded upon your head while trying to have your elbows as long back as possible. Then bend your torso and neck down to the right and then back and to the left. Do it 5-10 times so that you feel a gentle stretch each time.

- Sit straight on a chair with your arms down at the side. Flex your torso and neck in a bow backward do that your belly protrudes forward. Then flex your torso and neck the other way forward, both times so you feel a gentle stretch. Try to get your head as near your lap as possible. Do this 5-10 times.

- Sit straight on a chair. Twist your torso and your neck to the right as far as possible, and then twist the other way, both times so you feel a gentle stretch in your neck and in your torso. You can make the stretch more effective by holding your hands around your knees and pushing. Do it 10-15 times without pausing.

SOME TIPS FOR THE SLOW STRETCHING EXERCISES

- Stand as straight as possible. First swing your straight arms forward up over your head and behind your head if possible. Hold the stretch. Then swing your arms down before you until they point straight forward, and the swing them backward straight out to each side. Again try to get as long back with your arms as possible and hold the stretch. Then relax letting your arms hang down again.

You can make this exercise more effective by standing in a door opening, and pushing towards the rims of the door opening with your arms or your elbows.

- Stand straight and hold your hands folded upon your head while trying to have your elbows as long back as possible. Then bend your torso and neck down to the right and hold the stretch. Then bend the opposite way down to the left and hold the stretch before straightening up again.

- Stand straight. Then bend your body forward while pointing your fingers towards tour toes. Try to reach as long as possible downward with your hands so that you feel it stretches well at the backside of your legs. Hold the position some time while keeping an effective stretch, then rise slowly up again.

- Sit on the floor upon a carpet and support yourself with your arms behind you. Flex your legs up and your knees towards you. Then swing down your feet to each side. Move your hands forward and grip around your feet and then push down upon your legs with your elbows so that you feel it stretches at the inner sides of your thighs. Hold the position some time while keeping the stretch.

- Stand with split legs, with a stool before you. Bend down a little and set your hands upon the stool. Then separate gradually your legs further from each other as far as it goes so it stretches between your legs, while supporting your body with your hands at the stool. This may be somewhat difficult, but it will work by twisting movements of your feet. Then bend slowly forward so that your torso approaches a perpendicular position. Stretch well in that position. Then slowly rise and slowly take your legs together again. This exercise is a little difficult and a little risky, so use some caution when doing it.

- The best way to stretch your legs out to each side is however to lay on your back on the floor and let a friend split your legs apart so that it stretches, and then let your friend rise your legs so that they point up and stretch them to the sides before moving them together again and laying them down.

- Sit on a chair or on a carpet on the floor. Flex your torso and neck in a bow backward so that your belly protrudes forward. To make the stretch more effective you can hold your hands around your knees and pull with your arms. Hold the stretch some time.

Then flex your torso and neck the other way forward. Try to get your head as near your lap as possible. Hold the stretch some while before straightening your torso up again. This time you can make the stretch more effective by folding your hands behind your neck and pulling downward.

- Sit straight on a chair. Twist your torso and neck to the right as far as possible. Hold the stretch. Then twist the other way and hold the stretch. You can make the stretch more effective by holding your hands around the knee at the same side and pushing.

Knut Holt is an internet marketer interested in the health field. To read more about health topics and to find natural products for treatment of problems in the muscles, joints, windpipe, stomach, nervous system, circulation and hormonal system, please see his web-site.

Article Source: http://EzineArticles.com/7209988

The Power of Carb Cycling on the Ketogenic Diet!

Carb Cycling to Lose Weight

If you're looking for a way to lose weight fast without going crazy with hunger and deprivation, carb cycling may be the way to go. More and more people are cycling carbs to lose weight and with good reason: it just plain works. Some people even manage to lose up to 15 pounds a month with it.

But what is carb cycling and why has it become so popular?

Carbs are the main nutrient we eat. They comprise the bulk part of our daily calorie intake. To put it bluntly, carbs can make or break any weight loss process. However, carbs aren't the enemy, and treating them as such by cutting them down too much or avoiding them completely can be counter-productive to your long term results.

The reason is that our body needs carbs to function well. Furthermore, our metabolism is attuned to how much carbs we have in our body. When it senses that we're running short it start to slow down. A slow metabolism is the worst thing that can happen to you if you're trying to lose weight.

That's where carb cycling comes in. When you cycle your carbs you manage to create a calorie deficit but still "fool" your metabolism into believing that you're getting enough carbs so it doesn't slow down. You also don't starve or go crazy out of your mind with deprivation.

With carb cycling you change the type and amount of carbs that you eat from one day to the next, so your metabolism doesn't know what's going on. And you lose weight.

Of course, don't try experimenting with this concept yourself. Carb cycling (also known as carb rotation) is something which needs to be done in a sensible and guided way. When done right, it can yield a fast and continuous weight loss.

To read more about this diet, click here: Carb Cycling Diet.

Eric Simkind writes on multiple subjects of interest including health and fitness. To read more about how to lose weight fast, click here: How To Cycle Carbs.

Article Source: http://EzineArticles.com/1632010

WorldEnvironmentDay 🙏

So how was your #WorldEnvironmentDay ?

What is Today's World Environment Doing to Your Goals and Aspirations?

Here is a challenge -- think back to when you believed that there was nothing that you were unable to accomplish.

What were your goals and aspirations?

How much money did you want to earn?

What did you want to be?

Did you get there? If yes -- Good for you!!

Most of us however have settled. Settled for the mundane, the getting by and our survival. in today's times that is getting harder and harder and especially if we allow all of the negative press to get to us, the money markets, the wars, the foreclosure statistics, the crime, the all out media blast that the world is doomed and allowing those influences to have a real negative affect on our ability to move forward it seems almost impossible.

How do we get around all of that?

With some simple choices is how -- actual decisions to not allow all of the "stuff" happening around us to influence our ability to move forward. You may think that is a ridiculous statement, after all we are being bombarded by all of the "stuff". It is all over the newspapers, the television, the radio and especially the Internet.

Consider this simple fact though:

It is only a relatively low percentage of people that are really being impacted by all of this. Even in the Great Depression there were only 30 - 35% of the population affected. All be it a huge number the Law of Polarity will point out that if that was the case then 70 - 65% of the people were excelling or not really affected by the situation. Companies like Kleenex, as an example came out of that era as a powerhouse because the leadership of the company discovered a niche market and demand for the product. This is just one example of course and there are dozens more.

Decision,

Choice,

Control,

Never giving up,

Allowing,

Realizing Opportunity

Acting, not re-acting

These are all decisions that each of us can make. The easiest way for us to get into the mode of choosing and deciding to not be affected and have our lifestyle disrupted by these disruptive times is to ensure that we expose ourselves only to the positive things happening around us.

Turn the News off!!

Stop reading the Newspaper!!

Get out of the discussions at work with respect to the doom and gloom!!

Get back to being you!!

You are extraordinary and have all of the ability in the world to create a positive change within your circle of influence. Be happy and grateful for what you have and the ability to live the lifestyle you do -- whether it is exactly what you want or not. Get clear on what you absolutely want -- focus on it -- journal your day -- note 5 - 10 things every day that you are grateful for and another 5 - 10 things that you notice to be abundant.

Worried about gas prices? -- be grateful for the 1/2 tank you have today!

Concerned about your investments? -- be grateful that you can replace it if need be -- because you can

Concerned about your health? -- be grateful that you can choose right now to live healthier -- just decide!

I know that these are easier said than done but the reality is that it is very simple -- just choose -- just decide and then you will be able to get it done -- what you can believe you can achieve!

Article Source: http://EzineArticles.com/1542830

Avoiding Anxiety During the COVID-19 Outbreak

Things to Ponder

The pandemic can be difficult to navigate and if we aren't careful, we might find that we are developing an anxiety disorder. It is very important that you not only remain physically healthy but also enjoy good mental health so you might find the following to help you.

A little anxiety is a good thing because it can keep us sharp! It encourages us to prepare for a situation so that we won't make mistakes or look stupid and helps us to stay safe.

Anxiety can be experienced by children, adults, seniors and animals.

We learn from others and often we can link our fears with the fears of those who raised us, promoted or who have modelled fear.

Anxiety is usually about the future: When we find ourselves asking "What if... " we are focusing on things that have never and might never happen.

Sometimes anxiety is unrealistic or catastrophic. The media for example, is really good at publishing and broadcasting "the worst". News stories are often about situations in distant locations and/or a few unique situations that only affect us if we let them.

Anxiety can grow and become a major problem if we "feed it". Thinking about what you don't want and rehearsing it can increase the anxiety. There is a theory of "big dog/little dog". The dog you feed is the one that grows.

Anxiety can manifest in many different ways and degrees of severity.

Any anxiety disorder involves excessive fear or worry and unrealistic feelings that can lead to avoidance or compulsive rituals to lessen the anxiety. Relationships, school or work performance, social activities, recreation and general health can be negatively affected in a clinically significant manner.

We definitely cannot control everything or everyone in the world, but we can make good choices that will bring us good health.

In order to enjoy optimal health in this uncertain time consider the following:

1. Control - You cannot control other people or most events that occur in the world. Be clear about the things you can control and let go of the rest.
2. Perspective - You can improve your own life by using proven strategies. Remember, you are not a victim unless you choose this role.
3. Routine - We are like babies: If we don't eat or sleep - we cry! Choose activities that will enhance your health (regular nutritional meals, rest, projects and fun).
4. Focus - The things where you invest your time and energy will dominate your life. Make a written plan that lists the things you want to improve and what you will do to reach the goal.
5. Boundaries - Pleasers become tired and resentful over time. Protect yourself from trouble (turn off the TV, avoid toxic relationships, monitor how you are treating your body).
6. Communication - No one can read your mind! Assertiveness is knowing what you need and knowing how to ask for it in a healthy manner (finances, relationships, employment, parenting).
7. Balance - "All work and no play make Jack a dull boy" (old adage). Give your employer a day's work for a day's pay but also find things in your life that make your soul sing.
8. Resources -- "Asking for help isn't weak, it's a great example of how to take care of yourself" - Charlie Brown.

Be well and stay safe!

And now I would like to invite you to claim your Free Instant Access to a complimentary list of 10 Steps to Making Your Life an Adventure when you visit http://lindahancock.com

From Dr. Linda Hancock, Registered Psychologist and Registered Social Worker

Article Source: http://EzineArticles.com/10288156

Diaphragmatic Breathing Technique

This is a powerful breathing method to open the lungs and practice using our full lung capacity.  Most people both pause during breathing and often shallow breathe.  In the current situation we find ourselves in with Covid-19 (Spring-2020), we can help ourselves and strengthen our breathing technique to use our full lung capacity.
Give this a try.

Steps to a Deep Breathing Life Solution

Breathtaking literally can be your best skill, or a "just-getting-by" method to your overall well-being. Which method would you choose? Think about your daily challenges and ask yourself how often are you short of breath, losing your voice, coughing, anxious, distracted, tired and generally lacking confidence?

Did you know that all of these trepidations are best resolved by deep breathing with your diaphragm and intercostal muscles? Your diaphragm is just below your rib cage area where it will expand as your inhale your breath, then relax as you exhale your air. It has the most flexible range of space expansion from holding a small reserve of air to gathering the maximum amount of air in your largest body cavity. With the help of attached intercostal muscles the diaphragm expands your lower rib cage outward to create more space for lung capacity.

Discover if you are using your diaphragm to your best advantage. The diaphragmatic breathing method offers you the best management tool to determine when, why, and how to access your breathing solution to exhale your breath slowly over a long time, hold some air in reserve, or to expel it suddenly in a moment.

Step 1: Feel where your diaphragm connects with your breathing.

• Lie on your back, relax, and breathe slowly.
• Place your hand gently on your stomach. See and feel your hand and stomach move up as you breathe in, then return as you exhale your breath.
• Hooray! You are breathing with the diaphragm.
• Avoid raising your shoulders or breathing only in the smaller upper chest cavity

Step 2: Expand the amount of air your diaphragm maintains.

• Inhale your air for a count of 3, hold it for a count of 2, and exhale for a count of 3
• Increase your intake for a count of 4, hold it for a count of 3, and exhale for a count of 5
• Repeat inhale for 4, hold for 4, exhale for 7. Continue this pattern increasing your exhalation to 8, then 9, then 10; and so on, until 15 or more if you can.

Step 3: Manage your diaphragmatic breathing method when you need it most.

• Take your time over a few days or weeks to develop and practise increasing the amount of air you can exhale.
• Relax and practise diaphragmatic breathing to become your significant way to breathe naturally throughout the day whenever you relax, move, or speak.

In today's world your breathing method may have life saving potential. Use this as your default deep breathing method for emergencies to avoid anxiety, to be heard clearly, and to not run out of breath. Now you know, this is your secret deep breathing power source for your life!

If you found this article helpful, then please go to http://www.brendacsmith.com for more resources, exercises, coaching guides to take along with you. Speech and Drama Coach, Brenda C. Smith has written: "Breathe... Just Steps to Breathtaking Speeches," where you can find out how Carol used the diaphragmatic breathing in hospital to save her life, and more stories. Want to avoid mumbling and speak clearly, or need to retrain speech and your tongue because you have dentures? Take a look in "Speak With Confidence Even With Dentures," recommended by Dentists, Dental Hygienists, and Speech Therapists.

Article Source: http://EzineArticles.com/10302364