Do you use an exercise log?

You probably keep track of just about everything--it is how we keep track of life, organzie ourselves, remember things, etc.  But do you keep an exercise log?

How much weight do you move during your last workout?  How many reps?  How many sets?  How did you feel at the end of your set?  Are you moving more weight now than 2 weeks ago?  How much more?

Keeping a log can help you answer those questions, help you keep track of your progress, and help you advance more efficiently.

For example, the key to building muscle is to focus on life more "total" weight each workout.  "Total" weight is figured out by multiply the amount of weight you life for an exercise for one rep, by the total number of reps you did (all sets...).  If you increase that number each workout--either by increase the number of reps, the number of sets, or the actual weight--you will see strength gains. For example, if in your last workout 2 sets of 12 repetitions of the bench press with 100 pounds on in, your total weight was 2400 pounds.  Next workout try 13 reps, or instead of 100 pounds, try 105 pounds, or a combination of both.

Exercise logs are not just for competitive athletes either. A study in 2002 at the YMCA found that 70% of new exercisers who set goals and tracked them with an exercise log stuck with their program for an entire year, compared with 75% of exercise who did not track their exercising that quit before the year was up.

At very least, invest in a small spiral notebook, and track your progress.  Not only will it be easier to remember what weights for which exercise, seeing the gains that you are making in writing will further motivate you to keep working out.

-d
devinsomers.myvi.net
Body By Vi 90-Day Health Challenge promoter.

Diet Sodas Contribute to Weight Gain?

Diet or "Zero" soda may have no (or minuscule) calories, but that does not mean that is is a healthier choice, as not only does the beverage contain no nutrients, it might actually harm your body.  According to animal research, when diabetic-prone rats were fed a diet containing no sugar and the artificial sweetener, they actually showed higher blood glucose levels that the control group of diabetic-prone rats that were fed a high-fat diet with normal amounts of sugar and no artificial sweetener.  The research suggests that the artificial sweetener somehow increases blood sugar levels--this excessive glucose in the blood stream are then sent to the liver and converted to excess body fat.

Conclusion: While diet sodas are not the only cause of weight gain, they do not help with weight loss either, and there is no reason to drink it.  So, instead of drinking a diet soda, choose a beverage that actually helps with weight maintenance or weight loss, such as water, green tea, and seltzer water (the carbonation can help you feel full).

Source: School of Medicine at The University of Texas Health Science Center San Antonio.

10 Tests to Measure How Fit You Are.

Check out these 10 assessments that measure different areas of fitness.

1.  Bench 1.5 Times Your Body Weight

The Test: Use a bench-press machine and keep your feet flat on the floor during the entire lift. To get your score, divide the heaviest weight you can lift one time by your body weight.

The Scorecard:
Less than 1.0: Weak
1.0-1.49: Ordinary
1.5 or more: You rule on the bench


2.  Run 1.5 Miles in 10 Minutes

The Test: Run 1 1/2 miles on a flat path as fast as you can.

The Scorecard:
12 minutes or more: Slow
Between 10 and 12 minutes: Ordinary
10 minutes or less: Endurance excellence


3.  Vertical Jump

The Test: You'll need a small bag of chalk to do this test. Chalk your fingers and stand flat-footed next to a wall. Place your chalked hand as high as possible on the wall and mark it with your fingertips. Then, without taking a step, dip your knees, swing your arms up, and jump as high as you can, again marking the wall with your fingertips. The distance between the two marks is your vertical-jump height.  Do at least 5 jumps in order to get your best jump.

The Scorecard:
20 inches or less: Grounded
Between 20 and 26 inches: Ordinary
Higher than 26 inches: High flyer


4. Leg-Press 2.25 Times Your Weight

The Test: Assume the position in the leg-press machine. Lower the weight until your knees are bent 90 degrees, then push the weight back up. To get your score, divide the highest amount of weight you can lift one time by your body weight. Make sure you warm-up first, and do a couple of reps at a comfortable weight to get the nuerons warmed up.

The Scorecard:
Less than 1.8: A shaky foundation
1.8 to 2.2: Ordinary More than
2.2: Serious strength



5. Swim 700 Yards in 12 Minutes

The Test: Swim as far as you can in 12 minutes. Your total distance in yards is your score.

The Scorecard:
Less than 500 yards: You're sunk
500-700 yards: Ordinary
More than 700 yards: Aquatic excellence


6.  Do 40 Pushups

The Test: Lower your body until your upper arms are parallel to the floor, then push yourself up. Repeat as many times as you can.

The Scorecard:
25 or fewer: Weak
26-39: Ordinary
40 or more: Strong and tough


7.  Measure

The Test: The easiest method of determining your risk level is a comparison of your waist and hip circumferences. Grab a measuring tape and measure the circumference of your waist at the narrowest point. Then measure the distance around the widest part of your hips and butt. Divide your waist circumference by your hip circumference for your score.

The Scorecard:
0.92 or higher: Your wife and kids are going to miss you
0.82 to 0.91: Ordinary
0.81 or less: Flat and happy


8.  Run 300 Yards Sub 1 Minute

The Test: Run as fast as you can between two lines spaced 25 yards apart. Do six round-trips, for a total of 300 yards.

The Scorecard:
More than 70 seconds: Slow
60 to 70 seconds: Ordinary
Less than 60 seconds: Fast and agile


9.  Touch Your Toes

The Test: One of the best measures of flexibility is the sit-and-reach test.
Here's How to Do It: Place a yardstick on the floor and put a foot-long piece of masking tape across the 15-inch mark.

Sit down with your legs out in front of you and your heels at the edge of the tape, one on each side of the yardstick.

Put one hand on top of the other and reach forward on the yardstick as far as you can by bending at your hips. Your score is the number your fingertips touch.


10.  Toss a Basketball 75 Feet Kneeling

The Test: Kneel on the court, just behind the baseline. Throw the basketball overhand as far as you can. The top of the key at the far end of the court is 73 feet—just short of the Fit Man standard.

The Scorecard:
Less than 60 feet: Lousy arm
60 to 74 feet: Ordinary
More than 74 feet: Cannon fire

Strenghten Your Core While Strengthening Your Shoulders

As many of us are discovering, some of the best exercises are ones that work multiple muscle groups at one.  The Dumbbell Lunge with Single-Arm Overhead Press is an excellent example.  With this exercise, you combine a single-arm shoulder press with the dumbbell lunge.  Although it takes some practice in order to do it smoothly, the time spent improving the technique is worth it in the long run.

Pairing these exercise means that your are simultaneously working your shoulders, pelvic girdle, thighs, as well as your abs. Holding the weight on one side of your body means your core muscles must work extra hard to stabilize you and prevent your from falling over as you lunge.  It is also a great exercise for time-saving, as well as a great calorie burner, since you are working so many muscles, which will help burn away some body fat.

Check out this video to see how it is done.

BMI: Valid or Flawed Indicator of Health Status?

BMI: Body Mass Index.  A relatively straightforward equations that compares a persons height with their weight and assigns an index number.  Check out this site to find your BMI:

There are four different categories a person can fall into, ranging from underweight to obese. They are:
*18.4 or lower: Underweight.
*18.5 to 24.9: Normal weight.
*25 to 29.9: Overweight.
*30 or higher: Obese.

The BMI is often used in the medical community as a predictor or warning system for potential future health problems.  According to the National Institutes of Health, being overweight or obese according to the BMI can put your at greater risk for heart disease, type II diabetes, and some forms of cancer.

But there is a fundamental problem with this index--it does not discriminate fat weight verses muscle weight.  For example, check out Adrian Peterson, 6'1", 217-lbs, and running back for the Minnesota Vikings.  An incredibly fit man, but according to his BMI, he is "overweight."

The BMI works for populations, but not for individuals, and was never designed as a tool to be used on individuals.  It was in fact originally intended to measure the collective weight of an entire population.  So, you should not necessarily get too worried about your BMI.  What you should worry about is your body-fat percentage.

Look in the mirror.  Check our your jean size.  You know if you are overweight, or have too much body fat.  And that is what you should use to see if you are on track, not a flawed for formula.

Fantastic Abs Exercise!

Stuart McGill, world-renowned spine specialist, recently referred to the Swiss-Ball "Stir-the-Pot" exercise as one of the best core exercises out there.  Try it, and experience for yourself how come.  This exercise combines two elements that make your abs scream for mercy--instability and dynamic movement.  This combination exercise works your rectus abdominis muscles (otherwise known as the "six-pack" muscles), the obliques, and all of the muscles that help stabilize your spine from just about every direction.  The benefit is an ab workout unlike any other you have done.

Watch the video to learn how to do this excellent ab exercise properly

 

Cravings? Seven Common Craving and Strategies To Help Conquer Them!

Do you get cravings?  I certainly do.  It is hard to define this intense desire to consumer a particular food that is difficult to resist, other than by saying: "I want chocolate, and I want it now!"


You might like to think that a craving is your body's way of telling you that you need something, but we both know that that is now true.  According to Dr. Adam Drewnowski, Ph.D. and director of nutritional-sciences at the University of Washington, craving are triggered by various things, such as stress, depression, and hormones.  While some cravings you may indulge, many you should not.
there are some cravings you can indulge, there are others that you shouldn't."

So, what should we do about our cravings?  Our urges.  Well, hare are seven tips top help prevent and deal with our cravings.


Craving 1. A bowl of "sugary" cereal in the morning:
How come?  Being hungry in the morning is our body's was of coming out of fasting mode from the night.  Not eating for extended periods of time triggers your brain to release neuropeptide Y, a substance that helps to increase your appetite. For most people, the longer you have gone without food, the more hungry you will be when you wake up.

Strategy: Go ahead and have that bowl of cereal, just don't have two or three, and eat some high-protein
with it, such as some almonds or back bacon.


Craving 2: A Jelly Doughnut or pastry at work...
How come?  You probably did not enough at breakfast. It is normal to get cravings for something every 2 to 3 hours, according to sport nutritionist Heidi Skolnik, M.S. That is about how long it takes your body to break down the carbohydrates (sugars) in your food, release them into your body and convert them to energy.

Strategy: Increase your fiber and protein intake at breakfast in order to fill you up and help you hold off to snack time at mid-morning.  If you must have something, opt for some dried fruit, or a handful of nuts to satisfy your craving, but not interfere with your meals later.


Craving 3: Mid-Morning Cola
How come?  If you had a coffee with breakfast or on your way to work, the caffeine is wearing off and you crave another shot to get your energy level back up to what feels like normal.

Strategy:  Do not cave.  Resist the caffeinated sugar water.  Instead, opt for Green Tea, a lower dosage of caffeine and no sugar, so you will not be craving later, plus the numerous other health benefits associated with Green Tea, such as metabolism boosting, and immune system boosting.  Do not feel like a hot-drink?  Try some Iced Green Tea.  Early, make a pot of Green Tea.  After it cools, poor it into a jug, mix with some Zylitol (natural sweetener) to taste, and chill.  Poor over some ice, and some fresh lime or lemon, enjoy.


Craving 4: High-Carb like pasta for lunch.
How come?  Did you have a stressful morning?  Boss?  Colleagues?  This carb-craving is your body's attempt to make you feel better.  According to Dr. John Foreyt, Ph.D., and director of behavioural-medicine research at Baylor University, carbohydrates trigger the production of the "feel-good" hormone called serotonin, which helps to boost your mood and temporarily relieve stress.

Strategy: Occasionally eat the pasta lunch, just not every day.  But an even better strategy is do something else to help relieve the stress before your eat, which will help alleviate the carb-craving.  For example, use your lunch break to go for a brisk walk, or short run, or do some weight interval.  Afterwards, when you eat lunch, eat a small portion of pasta or other carb, and combine it with some high-protein food such as chicken, or tuna.  Avoid the Macaroni & Cheese, these high-carbs may boost your mood, but eating too many carbohydrates can also overload your body and brain, leaving you feeling sluggish and tired for the rest of the day.


Craving 5: Afternoon Treat such as COOKIES!!!
How come? What is your nutrient count like?  Are you getting enough magnesium?  Chocolate chip cookies contain magnesium, and some nutritionist believe that not having enough of the mineral in your system cause a craving to eat chocolate.  Or perhaps if you crave chocolate all the time, your are a chocoholic.  A Spanish study found that chocolate and cocoa contain some of the same potentially mood-altering compounds found in alcohol.

Strategy:  Go ahead, and eat some chocolate.  The operative word here however, is "some."  For this craving, if you do not give in, the craving will likely grow in intensity until you give in anyway, and end up eating a lot more chocolate.  Keep some semi-sweet chocolate with a high percentage of cocoa nearby.  That way you can consume one or two small pieces to alleviate the chocolate craving, but due the the lack of sweetness you will not be as tempted to consume the whole thing, nor will you consume as many calories.  Is it cookies you crave?  Try baking some cookies on the weekend to last the week.  You can take one or two with you so you are not tempted to eat too many from a purchased bag, and you can also control the ingredients and keep the calorie count down compared to store bought cookies.


Craving 6: Post-Dinner, kids are in bed, Potato Chips!
How come?  This is my personal weakness.  The kids are finally in bed, it is been a long day, I just want to sit down and relax.  This craving tends to be less about the food, and more about what it symbolizes.  When we feel stressed out and tired at the end of the day, we just want to relax and forget about our day with a bag of chips and the Television or a movie, according to Skolnik.  Perhaps you feel like you have been in control, and used restraint all day, and now your are rewarding yourself for "good behaviour."

Strategy:  Resist! This is eating for the wrong reason.  It probably does not seem bad in the short term, but in the long term this type of emotional eating is one of the primary reasons men gain wait.  Even healthy snacks will not help break the association between food and relaxing. Try drinking some non-caffeine tea, such as cinnamon.  Try drinking some carbonated water.  Try going for walk.  Even try watching your favourite TV show in a room that you typically spend less time in, to try to break the association with relaxing.


Craving 7: Late-night ice cream.
How come?  It's 11pm, you want to stay up and watch Leno, but your body wants to go to bed.  Men tend to crave foods like crackers or ice cream late at night because the carbs help boost levels of sleep-inducing tryptophan.  At tryptophan levels in your brain increase, you naturally become sleepier.

Strategy: Have one or two crackers, or one spoonful of ice cream. Hunger can keep you awake at night, so eat a little something so you can fall asleep.  And choose a regular full-fat ice cream, not the fat free kind.  Full-fat ice-cream is more satiating so you will end up eating less ice cream, and consuming less overall calories.

Workout Fast & Sweet!

Workout Fast & Sweet!

Many people spend weeks running on a treadmill, or pedaling on the stationary bike for 45 minutes a session trying to improve their conditioning, and/or lose weight.  Great, it helps.  But what if you could get more results in less time? According to a study by the American College of Sports Medicine, about 2 weeks of high-intensity interval training can improver your aerobic capacity by as much of 6 to 8 weeks of endurance training.

High-intensity interval training, a.k.a. HIT, is training where one repeats a hard spring, with a rest period, a prescribed number of times, for a prescribed period.  For example, on a stationary bicycle, after a warm-up of 5-10 minutes (enough to start sweating), ride at near maximum effort/power for one minute (or 30s) followed by riding at low effort/power for 1 minute (or 30s--same time as max effort), and do 10 repetitions.

One recent study consisted of nine subjects who had six training cycles over a two-week period.  Each training session consisted of 4-30 second all-out sprints at maximum effort, followed with a four minute recovery period where subjects cycled slowly with minimum effort.  At the end of this two-week period, the average increase is VO2 Max (a measure of aerobic fitness) was 9%.


According to Martin Gibala, PH.D. and chairman of the department of Kinesiology at McMaster University, HIT has large results on VO2max in a short period of time due to mitochondria--the "powerhouse" of your muscle cells. HIT increases the the number of mitochondria faster than regular endurance training does, and the more mitochondria you muscles have, the more energy muscles can produce, allowing you to work out longer and harder before needing a rest.

For some samples of Interval Training Workouts, check out this website from MensHealth: http://www.menshealth.com/nutrition/interval-training-workouts


High-Intensity Training is not easy, though.  If you are new to exercising, you will not really see any benefits as you will not have the baseline fitness level to sustain these workouts. 

Medium-Intensity Training is more suitable to people who are new or just starting out.  In MIT, participants add intensity intervals once a week, and the interval comprises a lower time at medium-high intensity with a longer time at a low-intensity (rest/recovery) with fewer intervals.  Participants then look to gradually increase both the intensity of the high or medium intensity interval, as well as the number of intervals, as well as work up to 2 and then 3 interval training sessions a week.

The research on HIT is not final.  Long-term studies still need to be conducted, and similar studies need to be conducted to see if results can be duplicated.  Furthermore, studies are being conducted using HIT to measure effects on reducing blood pressure, as well as diabetes.


To read more about endurance training, check out this site: http://www.menshealth.com/fitness/endurance-training-facts

Food Label Misdirections...

Take a walk through the candy aisle at your local grocery store and gain some insight into the food industry.  Pick up a box of your favourite candy and read the label.  For example on a product such as Mike and Ike or Good  & Plenty, you will read "Fat Free" on the box.  While true, you should be insulted by this claim, as these candies are almost entirely sugar and processed carbohydrates--and high calorie.  


Just a reminder, excess calories--calories your body does not need--get stored as body fat.


Marketing strategies of food manufacturers count on you--the consumer--being either too busy to actually read the ingredient label, or just being stupid.  Using the above candy example, they are counting on you equating "fat free" with "healthy" or "non-fattening."  Fat is not fattening--excess calories are fattening.  It is a classic con trick--the bait and switch.


The candy aisle is not the only place you will find this ploy.  Just about any product you purchase,  a similar switch is being made.

Organic:  Organic means healthy, right?  Not exactly.  Manufacturers are charging extra for products labeled "organic."  But that does not mean it is good for you.  For example, organic refined flour is still  refined flour.  Organic powdered cheese is still powdered cheese.  Both are high-calorie and have a low-nutrient value.  Remember, organic junk is still junk.



100% Pure: Lots of juices are labeld 100 percent pure juice, but what does that really mean?  For example, Tropicana Pure 100% Juice Pomegranate Blueberry.  I don't know about you, but when I read that, I think this is 100% pure pomegranate and blueberry juice. A quick read of the ingredient list here, however, show that pear, apple, and grape juices are among the first four ingredients.  These juices are much cheaper to produce, and also much sweeter.  "Trend" ingredients such as pomegranate and acai are the biggest culprits here, with supposed "acai" or "pomegrante" juices actually containing more of a cheaper fruit juice.  To avoid this high sugar juice drinks, read the ingredient list carefully, and try to select single-fruit juices.


Juice Cocktail:  Beware of "Juice Drink" and "Juice Cocktail."  Similar to the paragraph above, this drinks are being marketed as juice, but are really just flavoured sugar water.  Many of the manufacturers that are marking their products to busy parents with active kids, as an alternative to pop, might as well be selling us pop.  Many of the "juices' containt less than 20% fruit juice.  Once again, read the ingredient list very carefully, and look for 100% single fruit juice.

Milk Drink: Milk is making quite the resurgance as a health/sports drink right now.  Mianly due to the influx of capitol in research and marketing by the dairy industry.  In many schools (including the one I work in) "Milk-To-Go" vending machines have replaces pop and juice vending machines, endorsed by school boards, and health units, as a healthy alternative.  But once again, careful examination of the ingredient and nutrient lists reveal the truth--a conspicous absence of actual milk in these products--Yoo Hoo being one of the wors--and a high amount of sugar. For many, the first ingredient is actually water, followed by high-fructose corn syrup.  Partially hydrogenated soybean oil actually comes before nonfat dry milk on the ingredient list.

Beware of actual milk, as well, though.  While there is not room in this post to discuss the possible negative health impacts of dairy milk, check out a previous blog on Milk.

For those who are consuming milk, though, be sure to stick to the organic variety, such as milk from Liberty, Organic Valley, or Hewitt's Dairy.  That way you will stay clear of unneeded steroids, growth hormones, and anti-biotics, and be sure to be drinking milk from grass-fed dairy cattle, with a higher amount of vitamin B-12, and as well some essential fatty acids.  Also consider switching to organic goat milk, that has less casein protein and more whey protein, closer to human milk than cow's milk.


All Natural Flavors:  This is an unregulated term.  For example, 7UP brags that it is now made with 100% natural ingredients.  What changed?  They switched from carbonated water to filtered water, from citric acid to "natural" citric acid, and from calcium disodium EDT to "natural" potassium citrate.  Here's a kick in the pants, though, 7UP is still sweetened with high-fructose corn syrup, one of the worst sweeteners for your body out there.   The calorie count and sugar count between the too is almost identical.

A much better option is carbonated water, or seltzer, with lemon or lime.  Or some of the organic carbonated fruit juice or sodas made by such companies as "Blue Sky", or only occasionally, as their calorie counts are still pretty high.


Unhealthy Healthy Choices:  Do not let a name fool you, for a company call call itself pretty well whatever it wants.  "Healthy Choice" is a prime example.  This manufacturer of pre-made dinners in a box even provides some nutrition stats on the outside of their boxes to attempt to add some legitimacy to their name--stats such as 430 calories, 9g fat, 600mg sodium. But what is not on the front of the box, but the back in the nutrition info is the 29g of added sugars or the 6 different forms of sweeteres used to give their "un"healthy choice Sweet-n-Sour chicken the same amount of sugar as a snickers bar.

Remember what dinner is supposed to taste like, and it is not desert.  Check the nutritional info for all information, fat, calories, protein and sugars, and look at the fine print, that is where companies "hide" the information that they do not what you to know, not on the front of the box in big letters.

Technically True, but...: I love claims like "no butterfat" or "no cholesterol"  Great, must be healthy, right?  Wrong.   Tufutti is one of many culprits here.  While technically true, Tofutti does not contain butterfat or cholesterol like its rival ice cream does, it may be irrelevant information, as Tofutti is not made with diary, and therefore can't have butterfat or cholesgterol.  Check the ingredient list and nutritional info however, and you will read that this ice cream substiture does have 15g of fat and 16g of sugar, equivalent to ice cream.

So you need to ask yourself, how come your are looking at this non-dairy ice cream alternative.  Are you vegan?  Lactose intolerant?  Worried about your waist line?  Check our Soy Dellicious, Soy Dream, or Rice Dream products for low-calorie, non-dairy cool treats.  And if the dairy is not an issue for you, check out soe of the lower calorie ice creams on the market, such as Breyers Double Churn.  And as always, read the ingredient list and the nutritional info when comparing products.




Almost Real Food for Kids:  How about the claims on made food products geared towards kids: "made with real chicken" or "made with real cheese."  Krap, what else would they be made with?  Fake chicken? Fake cheese?  Yes, there is actually real chicken in many "nugget-shaped chicken patties", but check out what else is in them: textured soy protein, modified food starch, etc.  The macaroni with "real cheese" also contain filler such as maltodextrin.  Hint, if a product claims to be "made with real" anything, read the ingredient list to see what else it is made with....Stick to products with as few ingredients as possible.  Chicken nuggets should be just that: chicken, bread crumbs, and oil.



Cheese-less Cheese Pizza:  I love cheeseless pizza.  But mine does not use a cheese substitute. Many cheeseless cheese pizzas are using some problematic substitutes, like partially hydrogenated soybean oil with 5g of nasty trans fats.

Beware of "flavoured" products too, as that is a sure sign that whatever it is flavoured to taste like, it has none of that in it.  Strawberry flavoured?  Nothing strawberry in the ingredients.

Guacamole has Avacodo, right?  Well, not all. Some pre-made guacamole "dip" actually has less than 2 percent avocado.  The rest is green goo full of fillers and chemicals such as: modified food starch, soybean oils, locust bean gum, and food colouring.  The word "dip" is your first clue that something is amiss. Want some Guac?  Mash up a ripe avocado in a bowl, add a little salt, and a little lemon or lime juice--basic guac, and full of the heart-healthy, satiating fat you want and need.


Natural and Unnatural Fruit:  Not a lot of regulation out there regarding the terms "natural" and "real." Trace amounts of an essence or extract of fruits technically counts as natural.  So, when buying a fruit cereal bar, while technically fruit may be in the ingredient list, is is probably after the unnatural fruit flavours such as HFCS and corn syrup. Want something that is quick and easy to eat on the go?  Check out bars made with nothing more than dried fruit and nuts, such as Larabars.


Trans-Fats Free?: Many snack food products such as chips and cheetos are making "Zero gram trans fat" claims.  In the U.S. while the FDA allows manufactures to make this claim when their product contains less than 0.5g of trans fat per serving that .49g of trans fat can quickly add up. So, just because the bag says "0g Trans Fat" does not mean you can eat the whole thing, because then it is no longer "trans fat free:

Low-Fat Bread/Wheat Bread:  Here is a ploy to get your to buy bread. Bread has never contained much fat.  This claim is to distract you form how much more sugar than fiber a bread has.  And wheat bread?  Almost all breads are made with wheat flour.  But is it refined (wheat) flour, or whole-grain whole-wheat flour.  Many of these bread are full of unpronounceable additives, chemical and preservatives.  Bread should contain water, flour, and yeast.  Check out the nutritional value, do not worry about fat, but look for more fiber than sugar, and as few ingredients as possible.


Reduced Fat but....Some products have a fairly high fat content, and that is okay, because it is one of the good fats, and this fat satiates our appetite so we end up eating less, and consuming fewer calories.  But with the "low-fat" craze the last few years, many products have seen their fat content decrease, but their sugar, filler, and calorie content increase, to compensate for the taste loss from the fat loss.  Dairy products such as yogurt, and peanut butter are excellent examples.

Some peanut butters have replace the good fats from peanut with maltodextrin, a cheap carbohydrate filler.  So if you consume this reduced-fat peanut butter, it means you are trading in the healthy fat from peanuts for empty carbs, double the sugar, less protein, and about the same number of calories.

Peanut butter should be just that: peanuts (and maybe some salt...)
 

  Cereals: Lightly sweetened is a relative term, and once again, an unregulated one.  Lightly compared to a candy bar or lightly compared to water?  Some "lightly sweetened' cereals marketing themselves to the health conscious or those looking to loose weight actually contain 14g of sugar, from 5 different sources, and end up having more added sugars than the "known" sugary cereals such as Froot Loops, Frosted Flakes, or Apple Jacks.  Look for a cereal with less than 10g of sugar per serving, better yet less than 5 in the nutrional value table, and no or minimal added sugar in the ingredient list.  Also choose a cereal with at least 4g of giber per serving.  the sugar-to-fiber ratio is key here, as the ratio should be no higher than two-to-one.


 

15-Minute Workout: 3 Moves, 300 Muscles

Sculpt the body you've always wanted in just 15 minutes a day

3 MOVES, 300 MUSCLES

Imagine your ideal world.  More time for the cardio and weight training your want.  Maybe Keira Knightley living next door?


Well, in reality, life is a little different.  But you can exercise better in less time.  15 intense minutes a day can equal the average person's 1 hour workout.  You just need to work smarter, more efficient.


The  15-minute total-body workout  is not easier, but it is filled with exercises that hit every muscle from your hips to your shoulders.  Check it out.

Weight Loss Every Day.

Every heard or said this phrase: "Just tee what to do!" 

Sure, we all have.  Lots of people just want or need a very simple plan to lose weight.  A plan where they do not have to think, just do, in order to lose fat fast.  


So, check out this hour-by-hour guide to the nutrition and exercise strategies  to lose your belly!


These strategies can be used every day, all day, to boost your metabolism, burn calories, and flatten your belly.


The Perfect Day of Weight Loss. 

6 Power Foods You Should Be Eating

6 foods to build muscle and bone, and fight body fat.

The Russian Fat Loss Secret

click here for info learned from Russian Olympic Training that can help you to train to lose weight, and improve your conditioning.

Add Inches to Your Vertical

Add inches to your vertical...

Blast More Fat with Exercise Machines

Exercise machines weren't created to punish guys who eat too much. That's what diets are for. But men spend hours, day after day, churning their arms and legs and waiting for the StairMaster or treadmill to make their bellies vanish. The result: They make it about as far as the average rat on a wheel. But your machine workout doesn't have to be a road—or row—to nowhere. "By decreasing the duration and varying the intensity of your exercise sessions, you'll get better results in less time," says Chris Carmichael, founder of Carmichael Training Systems and former coach to Lance Armstrong. 

Check out our insider's guide to the 5 most popular exercise machines, and follow the 20-minute, fat-blasting workout designed for each. Your goals: Bust your exercise rut, and your gut, in record time.

Two Workouts in One

You know the routine: Do a set, rest, repeat. You've been doing it for years, and, not surprisingly, your fitness gains have started to slow. It's time to kick things up a notch. "By filling your rest periods with exercises, you can improve conditioning and fire up your metabolism," says Jim Smith, C.S.C.S., co-owner of Diesel Crew. 

Sound a little intense? Good. But the trick is to replace your rest periods with fillers that work different muscle groups than your primary exercise—jump squats between sets of dumbbell chest presses, for example, or mountain climbers between sets of chinups. In so doing, you'll allow one muscle group to recover while you kick another into gear. The result: More muscle and less fat in half the time. Ready to give it a try? Click here for all 5 instant workout boosters.

10 Overrated Muscle-Building Strategies

Notre Dame football, "The Situation", and crunches. What do all three have in common? Besides making your stomach hurt, they're all overrated. Granted, the first is personal opinion, but the others? Not so much. 

Let's start with crunches. You see, abs are all about body fat. So once you get your percentage into single digits, try doing planks (work up to holding the position for 2 to 3 minutes) and Swiss-ball crunches (start with 10 reps and work up to 30 to 40). "Both are better than the standard crunch for bringing out your abs," says Tom Seabourne, Ph.D., C.S.C.S., an exercise physiologist and sports psychologist at Northeast Texas Community College in Mount Pleasant. For all the other strength-boosting tactics we tend to overuse, check out 10 overrated muscle-building strategies.

BUILD MAJOR LEAGUE MUSCLE

Four years ago, Tim Collins was a 131-pound high school senior who stood 5'5" and threw an 82-miles per hour fastball. Now, he's made it to the major leagues, and currently pitches for the Kansas City Royals. But how he got there is one of the greatest triumphs in the history of modern strength and conditioning. 

It all started in October of 2007, when Collins started working with strength coach Eric Cressey and his business partner, Tony Gentilcore. Together, the three of them went up to a track to see what Collins could do. (Cressey and Gentilcore, it should be noted, are not runners. Cressey is a competitive powerlifter. Gentilcore is a big, strong dude.) Still, they had no trouble at all running Collins into the ground, finishing 8 to 10 yards ahead of him on every sprint. They tested Collins' vertical jump at a mere 25 inches. 

So they got to work, using the basic strength exercises: deadlifts, lunges, pullups, chinups, rows, and pushups. And it worked: In 2008, Collins' fastball powered up to the 87 to 89 mph range. He faced 265 batters and struck out 97 of them. And he was just getting started. 

Click here to read more about The Amazing Transformation of Tim Collins. And to gain power and muscle like Collins, check out Cressey's newest fitness routine, The Ultimate Strength Workout, available exclusively on Men's Health Personal Trainer.

How many sets and reps should you do?

We all know that we should listen to our body.  But when should we believe what our body tells us?  How should we interpret what our body tells us?  While working out, we should listen,  but not always do what our body tells us.  Think less like your body's buddy, and more like your body's Drill Sargeant!

At basic training, the Drill Sargeant keeps the recruits off balance--constantly changing, never becoming complacent or lazy with the same old thing.  Working out should be similiar--keep your msucles off balance.  When your muscles become accostomed to regularly lifting a familiar weight in a familiar way, they stop growing--they have adapted. A weight-conditioning program that never changes can create muscle-strength imablance that not only is counter-productive, but can be dangerous as it can make one more prone to injuries. 

Now, this does not mean that you need to start doing some crazy, inclined, behind-the-back tricep windmills; just mix things up a little bit. You can keep doing your regular exercise, but every so often, change HOW you do them.  You can change the order you do them in, or the number of reps/sets, and the weight.  Maybe change the exercise you do for a similar exercise that works the same muscles.  Maybe do the same exercise but from a different position--perhaps kneeling instead of standing, or sitting on an exercise ball instead of a bench.

Check out Men's Health  ultimate guide to sets and reps to help  get you started. Whether you're trying to torch fat, boost strength, or chisel a fitter physique, you'll enjoy the surprised—and supersized—reaction you get from your muscles.

Can Sushi Make You Fat???

It has long been accepted that Asian, and specifically Japanese diets tend to be healthier and more nutritious than the diet of the average North American.  Many North Americans are now including Sushi in their diet, emulating the Japanese diet, and there has been a surge of Sushi restaurants, and packaged Sushi in the supermarket.

While the Japanese favor sashimi and nigiri-style sushi, the vast majority of North American sushi-lovers consume their sushi in roll form.  Nowhere does the potential for seriously healthy eats or nutritional negligence oscillate so wildly as in these seaweed-wrapped, seafood-stuffed bites. Your solution: Men's Health guide to The Best and Worst Sushi in America.

Great warm-up for your upper body

Ask the average person in the gym how s/he warmed up and you will probably receive the same answer:  either s/he did not, or did some basic cardio like the treadmill or station bike for 5 to 10 minutes.

This is a fundamental error. Exercise physiology research shows that doing movements or exercise that target the specific muscles you plan on working activates those muscles to give you more strength, endurance, and bigger gains.


While the "cardio" warm-up (treadmill or stationary bike) is good for increasing your heart rate and core temperature, and boosting blood flow to muscles; targeting specific muscle groups also enhances the neural communication between your brain and your muscles, preparing them for peak performance.

Spending a few minutes on the treadmill—what most men consider "warming up"—is fine if you're only targeting your legs. But if you plan to exercise any muscle above your waist, add our Ultimate Upper-Body Warmup to your workout. The time investment is minimal (about 10 minutes), but the payoff is huge: More muscle, less fat, and a better body in half the time.

Chocolate Milk Diet

Remember what we drank for lunch in Kindergarten?  Milk, and on a good day, Chocolate Milk.  Rememer that book a few years ago: "Everytning I need to know I learned in Kindergarten"?  Well, yet another example.  Turns out that the one time staple of childhood lunch--chocolate milk--contains some of the most powerful weight-loss nutrients in the food universe.  This childhood staple may just be the ideal vehicle for you body's most neglected nutritional needs.  Each container of chocolate milk delivers  a package of micro- and macronutrients that may help you loss some of that excess body fat, and replace it with firm muscle.

Click here to learn all about The Chocolate Milk Diet—and how it can help you lose belly fat.

11 Terrible Breakfasts!

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IHOP's Harvest Grain 'n Nut Pancakes may sound like a nutritious breakfast, but watch out: It holds nearly 1,100 calories—about half the number the average person needs in a day. But guess what? This isn't even the craziest thing you'll find on our list of 11 Terrible Breakfasts. Click to see the slideshow, and don't fall prey to these waist-expanding menu items.

Bonus Tip: Reading on the treadmill is a waste—you can burn 15% more calories by swapping the text for music. See better gains in the gym with the 6 Workout Mistakes that slow you down.

6 Steps to a Six-Pack

Do not assume you can't see your "abs" becuase" you are not doing the "super" exercise, or aren't taking the "magic bullit" supplement.  The problem is probably your mindset.  Yes, I know, losing belly fat is a boring process. It requires time, hard work, and, most important, dedication. And if you stray from your plan even a few times a week—which most of us do—you'll probably never see your midriff muscles.

The solution: 6 simple habits to strip away belly fat for good. Think of them as daily goals designed to keep you on the fast track to looking fit. Individually they're not all that surprising, but together they become a powerful tool. So forget everything that you think you know about sculpting a flatter stomach, and follow our cutting-edge list of nutrition, exercise, and lifestyle strategies to make every muscle in your midsection pop.

The 7 Best Stress-Fighting Foods

If may sound contrary to what you have heard in the past, but we are supposed to eat when we are stressed.  Some evolutionary biologist believe that the urge to eat when situations get hairy is an evolutionary instinct triggered by certain chemicals. The problem occurs when we turn to greasy pizza or a sugary pint of ice cream.

This isn't to say you can only eat fruits, vegetables and tofu when you're stressed, but what you should be eating are foods that can help counteract those stress-inducing chemicals. Pizza and ice cream don't, but M&Ms do. Not a bad tradeoff, right? So next time you find yourself in a trying situation, opt for one of these 7 Secret Stress Relievers. They'll help you look and feel better in the long run.

7 Muscle-Building Mistakes to Avoid

How much do you work out?  How much time, effort, energy, sweat?  Are you seeing the results?  Maybe you were seeing some at first, but now?  Don't worry, everything will work out, if....

Working out is the beginning to building muscle, but it is definetely not everything.  What you are doing before, during, and after a workout plays a significant role in helping you get the results, and progress to a new level.

"Your personal habits, your social life, even which exercises you choose to do can take away from what you're trying to build," says Jeff Bell, C.S.C.S., an exercise physiologist and the owner of Spectrum Wellness in New York City. Bell and other experts helped us pinpoint 7 fitness fumbles that can sabotage your workouts. Eliminate them, and watch your muscles grow.

Want to Increase the Size of Your Biceps?

Say Goodbye to Small Arms

The dumbbell curl has been a very popular way of increasing the size of our biceps.  But is has also diminished our creativity and imagination of other ways to improve our arm strength and size.  Of all the exercises you do, which one do you change up the least?  Probably the bicep curl.  But like all of your other exercises, to maximize your results and gains, you should be changing your exercise about every four weeks.  Click here for a list of 25 different ways to build your biceps.

Alternatives to Milk

Read more about the best and the worst of non-dairy milk options.

Some people have a dairy allergy.  Some are lactose intolerant.  Some people have ethical and/or political concerns regarding drinking milk.  Regardless of their reasons, this growing segment of the population has created a growing demand for milk alternatives. Milk alternatives are usually made from soy, rice, or almonds, and their manufacturers tend to claim that they are healthy alternatives to Dairy Milk, full of essential vitamins and nutrients, but not all are healthy alternatives.  Just like any other food, the quality of ingredients and the quality of the products varies significantly, including the use of GMOs, as well as herbicides and pesticides.  Click here to read more.

Five Perfect Snacks for the Gym

Muscle-Building Power Foods to Help You Get More From Each Workout









Contrary to many diet plans, snacking is not a failure.  In fact, research shows us the proper, nutritious snacking is the opposite.  It is actually the key to your success.  This is particularly true pre- and post-workout, when your body is in demand of fuel.  The key is making sure that you choose the appropriate snacks, and that you start and finish with protein.

The ideal protein intake for muscle building is 20grams.  10 grams of protein before your workout, and the additional 10 grams of protein after your workout.  This should help you improve your workout, as well as dull hunger.  It should also help prevent diabetes, obesity, and heart disease, according to current research. 

Click here for the Five Perfect Protein-Packed Gym Snacks.

How to make a good life great with sex, dental floss, and belly laughs! According to Dr. Oz

DR. Oz:  25 Best Health Tips.

How to make a good life great with sex, dental floss, and belly laughs!

You have all been told that the only sure things in your lifetime are death and taxes.  Well, since creative accounting has helped men improve their 1040s, Dr. Oz, author of "You: The Smart Patient", can help you live longer and better.


"Adopt some of these steps, which anyone can do, and you will like your life more in just a couple of weeks," says Oz. "Try them—they worked for me." They'll work for you, too. Click here for 25 simple ways to upgrade your health and extend your expiration date.



 

How to stick to your diet plan while travelling for business

The Effects of Your Business Trip On Your Diet

For many, business trips can be a productive, enjoyable and even exciting experience. The time away that you spend doing business in other locations can expand your business reach and scope, as well as broaden you as a person.  Becoming  skilled at business travel is a solid business goal as there are skills related to business travel and being productive on the road that are impossible to learn if you don’t get out there and travel.

Many of the skills associated with business travel have to do with how to live productively on the road. This is especially important if you find yourself on a long business trip. The life of moving in and out of hotels, travelling by car or airplane, the stresses of the work, and being away from friends and family  can wear down even the most robust and experienced business traveller

Maintaining a nutritious diet while travelling can be a serious challenge.  It can, however, be accomplished with some planning. While travelling, you will probably find yourself eating in a lot of restaurants, and kind of food is not conducive to a diet that is designed for weight loss, healthy weight maintenance, or a diet you must maintain for health reasons.

In order to achieve your diet goal while travelling you should first communicate your desires to your travelling companions, if you have any.  In a business environment, there is often a lot of  encouragement to eat and drink well.  Everybody is on the expense account so it is easy to overdo it. If you let your coworkers and clients know, however, that you have compelling reasons to maintain a disciplined diet, most of the time they will respect that and find ways to help you be successful.  They may even thank you for they may want to be doing the same thing.

The next idea for healthy business travel is not to be dependent on restaurants for your all of your food/meals. Try to get out to the local market or grocery store and buy some fresh fruit and vegetables.  While you are there, look for nutritious food that you prepare in your room to fill you up and keep you on track.  That way, if you find yourself in a restaurant with coworkers or clients, your won't be as hungry and will be less tempted to order some of the less-healthy options on the menu.  You will be find with soup and/or a salad.

Another suggestion is to be a voice for moderation in the selection of eating establishments for your meals.  Fast food is not a good choice for you, or your colleagues.  If there is discussion about where to stop to eat, you can advocate for a place that serves a good variety of meal choices including some healthy choice options.  That way, if you find that you must eat in a restaurant, you can find items to order that can be prepared in accord with your diet needs.

You will probably find that you find many allies in your travel associates, and in those you are doing business with.  Many of us have diet goals but have not been successful because of the temptations of the life on the road. Your open statement of intent to stick to your diet in spite of the rigours of business travel can be a tremendous inspiration to them.  Furthermore, by building partnerships in your intent to live healthy, it is entirely possible to take your business to a healthy restaurant or deli and allow the rest of the party to go to a place of their liking. As long as this is done without animosity, everybody wins.

Avoiding alcohol and snacks can be a huge challenge on the road as well. Very often in a workshop/seminar setting or during a long day of discussions, the host company or office will provide snacks such as muffins or cookies to help the meeting go well by keeping everybody’s blood sugar up. These snacks are hard to resist. Knowing this ahead of time you can come prepared with your own snacks in your brief case and chose your own healthy snacks such as fruits, vegetables, and nuts. Also, if fruit is also provided, choose that, as the natural sugars in the fruit will have the same intent/effects as the cookies/muffins, while the fibre will slow the rate of sugar absorption and it will take longer for you to feel hungry again.  You will find that at the end of the day you will still be mentally alert and sharp, while many of your colleagues have become mentally dull.

By planning ahead about your diet needs and how you will provide for yourself while travelling, you can ensure that you sustain a healthy lifestyle, even during business trips. By complimenting theses choices with exercise and rest, you will probably  find that your weather the trip much better than your colleagues who abuse their bodies , and you should find yourself more productive as a business person as well,  because you took the time and made the effort to eat well on the road.

Are Hoodia Diet Pills The Answer to Safe & Fast Weight Loss?

What is there for Safe and Fast Weight Loss?
Are Hoodia Diet Pills The Answer?

One of the fastest growing problems in North America is weight gain. With the growing number of Fast Food restaurants on every corner, and the increasing "business" of people's lives, it is no surprise that people often buy this junk food instead of eating home-cooked meals.  Being overweight is not just an issue for "figure conscious" people, but it is also the major cause of serious health disorders.  Obesity has become the leading health issue in North America. Everyone from factory workers and clerical staff to professionals and Hollywood Celebrities are struggling to not only maintain their shape and size, but are struggling to loose weight.  With this new epidemic, many products have been manufactured to help people address their concerns, and most are nothing more than a fad or craze.  Hoodia diet pills, however, may provide the answer and solution to help people lose weight.

Like any trend, there have been many diets come and go.  Every week there seems to be a new diet, weight loss program, of weight loss product, but none tend to stay in the public interest for very long.  Diets tend to rely on a person's will power when it comes to food, and take time to count calories or prepare special food. Many diet foods often taste bad, too.  Controlling your hunger and cravings when dieting can be very difficult.  A new product has been created to solve this problem of cravings and hunger.

What is Hoodia?

A plant native to South Africa, Hoodia gordonii is also known as the "Bushman’s Hat" or "Queen of Namib". Locals having been using it to treat infections and indigestion for generations. Recently it has been discovered that it can suppress an individuals appetite. It works by targeting the satiety center of the brain which is present in the hypothalamus. The chemical components of the plant release a chemical compound. This sends a signal to the hypothalamus that the individual has already consumed enough food.

Basically it naturally tricks the individuals brain that he or she is already full. This stops the individual from eating the rest of the day.

Today the plant is manufactured into diet pills which have become a weight loss supplement. It has been featured in various television shows such as CBS, Oprah, 60 Minutes, The Today Show, MSNBC and BBC. The pills are safe because its main source is a plant not a drug. It has no side effects. Its completely natural unlike other diet supplements which are chemically formulated. It does not contain ephedrine, caffeine and other stimulants. It helps loose weight naturally and enables you to control your cravings.

Less food intake means fewer calories to burn. This way you will able to control your own appetite without suffering from any internal effects. Unlike other diet programs you do not  have to prepare meals and follow a regimen. All you have to do is take this diet pill and you will feel full the rest of the day.

You do not have to cut down portions or force yourself to eat blanch foods. By targeting hunger, it is the most effective weight loss program to date. Studies and many individuals have proven that this diet pill does in fact work.

Due to its popularity there are many Hoodia diet supplements out there. Beware of cheap imitations that are sold over the internet. Before buying any product, make sure that the supplements contain the right ingredient. Beware of imitations that contain "fillers" or "flowing agents". These products do not contain the complete necessary ingredient and will most likely not work. With this new diet pill, people have a more effective way of loosing weight.

Essential Energy Source: Carbohydrates.

Carbohydrates: Enemy or Essential Source of Energy?


Professional athletes are aware of just how important it is to get the proper nutrients from their food.  Many "weekend" athletes, however, are being led to believe that a low carbohydrate diet is a way to maintain weight.  The sport nutrition field is warning athletes of the dangers of this recent trend.  The number of athletes using a low carbohydrate diet has risen at an alarming rate the last couple of years.  The fact that these diets can have serious long-term complications, and can make weight-loss and weight maintenance more difficult in the future adds to concerns of this low-carbohydrate diet trend.

An essential energy source that all athletes need in order to maintain the stamina to exercise and perform, Carbohydrates play an important role in everyone's diet. A diet deficient in complex carbohydrates increases  without this vital energy, it is much easier for injuries to occur from exhaustion as well as body strain. This is never an advisable outcome, but sadly, it occurs much more often in recent years. A proper diet for an athlete involves consuming quite a few carbohydrates.

Typically, the amount of carbohydrates that are required to be consumed by athletes is much higher than the amount required for people who are sedative. The proper amount of carbohydrates that each athlete needs varies greatly with some requiring much more than others. To determine the exact amount of carbohydrate consumption that you should personally aim for it is important to talk to your sports medicine doctor.

Special circumstances that increase the caloric and energy demand of athletes suggest a change in diet.  Athletes are encouraged to increase their carbohydrate intake for tournaments and competitions. This is to ensure that your body has enough energy to handle the rigours that you are placing upon it during especially strenuous activities. Additionally, there are times when your doctor may recommend you cut back carbohydrate consumption. All serious adjustments to your diet should be carefully monitored by your sports medicine team to ensure that you are getting the proper nutrients.

As the number of fad diets appearing on the markets increases, it is especially important to listen to your health and wellness team. Athletes are recommended to store as much as 15 grams per kilogram of body weight in the form of carbohydrates. This translates into as much as 15 grams for every 2.2 pounds. For an average 180-pound athlete this translates into as much as 1227 grams of carbohydrates.

How are carbohydrates are related to calories? Here is an easy to use conversion. One gram of carbohydrates equals about four calories of energy.

Remember, cutting back on carbohydrate levels can be quite damaging to the body. If your body is not consuming enough carbohydrates, then the body starts using protein as energy. This can be dangerous because protein is designed to help fuel your muscles and provide the muscle mass for the body, rather than simply providing energy for the body. The end result for many who are not consuming enough carbohydrates is an overall weakened condition and less energy to actively engage in the sport of their choice.

An important consideration is who is giving you the advice on your dietary needs. Many coaches do not always know the most up to date nutrition information. This makes it highly risky to simply take a coaches word about how much you should be consuming each day in calories and carbohydrates. In order to achieve the best results possible you can consult with your coach as well as your doctor to work out the best possible solution that has both your fitness goals, athletic goals and your health goals in mind.

Keeping your own personal health as the top priority is vital to ensuring you are as healthy as possible. Remember, it is sometimes necessary to adjust your carbohydrate consumption however; it should always be done with a doctor`s supervision to ensure that you are not potentially damaging your body or your overall health. Your physical safety is a much greater consideration that reducing your carbohydrate intake.



Click here for info on a diet book for busy people.