Programs for fitness and fat loss come in just about every variation depending on the perspective of the guru or expert involved. As a former military trained fitness professional working with thousands of people over the last three decades, all of the trial and error to see what works and what doesn't is over. As many of you continue to win the war on obesity while getting healthier everyday, some of you are traveling down a road less traveled without a map.
Here's a map to point you in the right direction and in an effort to clear up some confusion, give some solid foundational starting points so you can make some educated choices.
1. Inadequate warm up
When starting out a warm up of a general nature is good to loosen stiff muscles and joints. A five minute whole body dynamic stretch routine allows you to hit all planes of motion with flexion, extension and rotation of torso and lower body. From ankles to neck warms the body nicely and will prevent program ending injuries before you get out of the gate.
2. Session of cardio not long enough
A session of less than 20 minutes isn't really log enough for the body to figure out what you're doing. The body's fuel sources for fat burning might not even start to get tapped into until the 30 minute mark. However, for the newbie or over weight individual building endurance and conditioning the body for work will be the first goal with the lower limit being thirty minutes and building on some days to sixty minutes.
3. Session of cardio not hard enough
The discussion strategy of going hard enough but still allowing you to converse with a cardio partner is one commonly used, however as you become conditioned, a higher intensity will need to be employed to burn fat. Heart rates alternated between 120 and 180 beats per minute using high intensity interval training will give you more bang for your buck and continue to burn fat for another 36 hours post workout research says.
4. Session of cardio not frequent enough
If previous items are not handled well and injuries occur frequently or life causes schedule conflicts, setting up a first thing in the morning strategy is best. Get up, have a coffee shot and hit the road. Then the day can do what ever the day wants to do and you've at least gotten "me" time handled and can feel accomplished.
5. Not enough variety.
When doing the same type of workout whether it's running, swimming or rowing and it happens same time, on same days-a change is needed. Mainly because a lot of repetitive stress injuries occur as the body adapts to that type of training routine. When going from one method of cardio training to another, the body's ability to adapt to stressors takes much longer while prolonging stagnation and possible soft tissue injuries
6. No ability to record quantity of calories expended, i.e. heart monitor
"I'm sweating" isn't an indication of fat burning, it just means your drinking enough water and your hot....that's it. Using a monitor to check ranges to build recovery into your program as well as document calorie output per type of training session is good data. It will keep you continually improving if you meet or beat each similar workout with one or more calories being burned each time as you get fit.
7. No stretching program/cool down
Post workout a few minutes of stretching your tightest target muscle groups will prevent down time from injury and allow the pooling of waste products in muscles from exercise to be pushed through the system and eliminated mush easier. Research indicates this also will help with delayed on set muscle soreness.
8. Improper diet
The biggest mistake of all is to eat 3000 calories of poor quality fuel and call it food. Not only will you perform less than optimally, but if you only burn a 300 or 400 calories per day and your body needs only 2,000 calories to survive.....the extra calorie consumption will eventually add up to fat gain instead of loss. Have your body fat levels checked to determine how many calories you need for your body and activity level. Then eat the highest quality fuels possible. If it didn't exist 3,000 years ago, don't eat it.
Stay ready so you don't have to get ready. Go lift some heavy stuff, then run, eat, sleep and repeat forever.
Discover the 8 Fat Loss Cardio Mistakes
What Causes Hair Loss?
At sometime in their lives, almost everyone is affected by balding or thinning hair and wants to know what causes hair loss. There are many reasons for hair loss, and it affects people all over the world. Those who suffer from this condition may not understand that their hair loss can be stopped, or that it could have been prevented in the first place. By knowing the causes and taking steps toward eliminating these causes in our daily lives, we can take a big step toward having a beautiful, healthy head of hair. In addition, there are hair regrowth programs available to help those of us whose genetic predisposition is toward early hair loss. Hair loss can be exacerbated by various external or internal causes. Although certainly we would not stop taking medications necessary for life or optimum health, this guide is for the causes that we can control.
Stress
Stress causes hair loss, and can keep hair from growing optimally for a long period of time. If you are stressed, you are putting your body in a “fight or flight” state. The body cannot maintain all of its proper functions under prolonged stress, and the hair growth cycle does not continue when all of the necessary blood supply and nutrients are directed elsewhere under stress. Some people might think that the saying that someone is “so stressed that their hair is falling out” is a myth. Unfortunately, this is a valid reason for hair loss in both men and women.
Malnutrition
If someone is not getting the proper amount of vitamins and minerals they need for optimum health, their body will start to rob nutrients from peripheral functions to feed them to the visceral organs. Malnutrition causes hair loss in many people, young and old all over the world. The body reacts to the deficiency of specific vitamins or minerals. When this happens, the body is not able to keep the follicles healthy, and therefore keep the hair itself healthy and in place. By taking multi vitamins and eating a healthy diet, you can help stop the hair loss and encourage hair growth all at once.
Shampoo
Believe it or not, the type of shampoo you use can determine your amount of hair loss. Shampoo causes hair loss for people who are use types of shampoo that have harsh chemicals, or lather excessively stripping the hair of some of the essential oils that it needs to stay healthy. When your hair becomes dry and brittle, it can tangle or break easier. Shampoos that do not clean the scalp can leave a buildup of oils that clog the hair follicles inhibiting growth of the hair shaft. If you add stress or poor diet you compound the damage possibilities exponentially.
Genetics
When men talk about male pattern baldness, they may not think that there is anything they can do to stop or reverse the process. We also forget that women can be genetically predisposed to thinning or balding as well. Hair loss can be hereditary, in both men and women, but this does not mean that medications, topical creams, laser therapy and proper hair care and nutrition cannot help stop and even reverse this process.
Chemicals
Any exposure to a multitude of chemicals can cause hair loss. Our bodies expend energy fighting the bad effects caused by these chemicals, and our overall health is compromised. Some prescription medicines can also cause hair loss, as the body reacts poorly to the chemical itself.
In summary, poor health or scalp condition causes hair loss. Other than genetics, most of these situations are preventable. By knowing all of the different causes of male or female hair loss, you know exactly what you are doing that you may be able to change. Adding this information to any education you gain about the latest hair regrowth treatments may be all you need to keep your hair vital. Knowing these simple things will allow you to adjust any habits or deal with any issues you may have, and may help you to keep your hair healthy, longer.
Foods for Healthy Heart, Keep your Heart Healthy
If there is one word that is associated with potentially life threatening health issues it is cholesterol. There are numerous TV and print advertisements espousing the benefits of the latest cholesterol reducing drug and for good reasons. High levels of this naturally occurring substance are associated with increased risks of heart disease and stroke. Knowing this has caused many people to avoid cholesterol high foods in their attempt to mitigate the harmful effects it can cause.
Happily, maintaining a healthy heart is relatively simple, and it's never too late to start. Do you smoke? If you do, the first step is to quit. Even occasional smoking has been proven to be detrimental to the health of your heart. Regular exercise is essential to help maintain weight and keep the heart strong. It is also important to limit fats in the diet particularly animal fats derived from meat and full fat dairy foods.
Oatmeal. Opt for coarse or steel-cut oats over instant varieties, they contain more fiber. Oatmeal is great for breakfast over sugary cereal; it is full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can also lower levels of LDL (bad) cholesterol and help keep arteries clear.
Legumes/Beans: One serving of dried beans/legumes a day can reduce cholesterol by up to 10%. The fiber and other compounds present in legumes and beans can lower cholesterol, blood clotting and improve blood-vessel function. These are also a great source of folate, which keeps homocysteine levels (an indicator of heart trouble), in check.
It is not surprising that people are interested in what are the best vitamins and foods for heart health. The heart is one of the most important organs in our body. We cannot live without it and when disease strikes the heart, the results are serious. Much research has been down about the importance of vitamins and foods for heart health. There are many, many healthy foods, many not so healthy foods and some foods that you should avoid entirely.
When it comes to low cholesterol foods, choosing the right foods is not as hard as you might think, it can be as easy as finding something in the pantry or refrigerator and cooking it up, or it may not involve cooking at all. Foods like fruits and vegetables lower bad cholesterol. This can be a smart choice. Instead of going for cookies in the morning on your way out, grab a fruit, at lunch instead of going to a fast food restaurant, pack your own lunch such as a sandwich made with whole wheat bread, whole wheat blocks back cholesterol.
Increase food sources of omega-3 fatty acids which target high triglycerides in the blood. Good sources of omega-3s include fish such as sardines, mackerel; nuts and seeds; green leafy vegetables; grains like wheat, bajra; legumes like rajma, cowpea, and black gram.
Myths About Weight Loss
Actually fats are the ones that make you feel full. They add the satiety value to your diet. And remember that crabs have half calories as fats, so adding 100gm of rice is as good as eating a slice of cheese cake. A good diet should contain about 10-15gm fat. People generally feel that consuming lot of fats is good for the body, but actually they do not realize they are the most harmful ones.
A Few Myths:
Exercise would make you slimmer: Exercising is good for the body, but it also increases your hunger. To loose weight, you must moderate your diet along with all the exercises.
Eating after seven in the evening will make you fat: no! What you eat during the entire 24-hour span is what matters a lot. Having a heavy lunch and going to bed with a hungry stomach is no good. In fact it may lead to different sleep disturbances.
High protein diets are good: No doubt, those proteins are good for weight watchers. They will used as a last option for our energy needs. So probably the extra fats are burned out firstly and then proteins are used. But sadly most protein sources like chicken, milk and eggs contains fats. One should go for plant proteins like legumes and pulses instead of animal proteins.
Nuts are Fattening: Nuts even though consist of high amount of fat, but most of the fat is unsaturated. At times, occasionally fats are necessary and make you feel full. In fact, recent study has shown that peanuts can be very good for dieters since they keep hunger away for long duration.
You cannot have this and only eat that: A healthy diet would in fact contain a variety of stuff. No food is bad. Everything has its own merits and demerits. But you should surely not overindulge in any kind of food. That is the reason diets cannot be our daily lifestyle. It’s difficult to stick to any kind of diet for a long duration for any person and that too if he is working. In addition, it is no surprise that you quickly regain the weight, which has taken you so hard to lose those fats.
Include all foodstuffs in your diet. Everything in moderation is the key. The main quotient should to remain and stay fit for an improved lifestyle and well-being.
Right Lung Cancer Treatment
Lung cancer is one of the most common forms of cancer. If you have been diagnosed with lung cancer, the next thing you should do is to discuss with your doctors the most suitable lung cancer treatment for you. There are various options available for the treatment of lung cancer, but you will need to discuss these options carefully with your doctors and family before making a decision on the treatment method. Please bear in mind that the earlier the cancer is treated, the better will be your prognosis from this deadly disease.
There are many different symptoms of lung cancer. If you are coughing frequently, with so much pressure that blood is coming out of your lungs, then in all probability you are suffering from lung cancer. Also, if you are having difficulty in breathing, then too it is possible that you are suffering from lung cancer. However, mere occurrence of these symptoms should not lead you to believe that you have lung cancer. I'd suggest you consult with a professional doctor because only a qualified doctor can tell you whether you are suffering from lung cancer or not.
Small cell lung cancer, which is found in about 20 percent of lung cancer patients, is more aggressive and more likely to have spread by the time of diagnosis. It is therefore treated primarily with chemotherapy. Radiotherapy to the chest may also be used to kill off remaining cancer cells. This type of cancer often spreads to the brain. This is why radiotherapy to the brain may be used as a prophylactic even if no cancer is detected in the brain.
Electrosurgery is performed using a needle, bulb, or disk electrode. Nd-YAG laser therapy (neodymium-yttrium/argon laser that concentrates high-energy electromagnetic radiation to destroy tissue), cryotherapy (destruction of tissue using extreme cold), and brachytherapy (treatment with ionizing radiation) are extra tumor size-reducing techniques that may be performed during bronchoscopy.
Once a person is diagnosed their prognosis is generally not good. In fact, lung cancer eMedicine claims that about 14% of people diagnosed have a chance of survival over five years. This is the lowest rate of expected survival for any type of cancer. However, new treatments are being tested and some types of lung cancer has responded better than others for these new, targeted treatments.
Surgery is usually the first option. Chemotherapy can be used as a first line treatment for lung cancer or as additional treatment after surgery. Radiation therapy can be directed at your lung cancer from outside your body (external beam radiation) or it can be put inside needles, seeds or catheters and placed inside your body near the cancer (brachytherapy). Radiation therapy can be used alone or along with other lung cancer treatments. Radiation therapy can also be used to lessen side effects of lung cancer.
Avoid Exposure to radon:
Radon is a substance that is highly carcinogenic. Exposure to radon and such other radioactive gases can cause lung cancer. Radon is a byproduct of uranium degradation. This is an odorless, colorless, tasteless gas which cannot be detected easily. Homes built over natural deposits of uranium can have radon in them and exposure to this is dangerous. Homes should be checked and test for the presence of this deadly carcinogen.
Prevention is always better than cure. People may take advice and suggestions from their own doctor about risk factors faced by them. It is also necessary for people to be aware of various symptoms of lung cancer. Timely action can be taken to abate its development. There is plenty of information available online about preventive measures. Cancer institutes also organize seminars to educate on importance of prevention of lung cancer.
Lose Cellulite Fast
One of the most feared words by any woman is cellulite. Cellulite is a particular type of fat that has found its way to millions of female buttocks and upper thighs. Unfortunately for those who have it, cellulite is one of the most unsightly forms of body fat. Its appearance can best be described as resembling cottage cheese.
The sad truth is that cellulite is extremely difficult to get rid of once it appears. Cellulite is a form of body fat but traditional fat loss methods usually don't get rid of it. Even when following a strict diet and exercise regimine, cellulite will most commonly stay around your thigh and butt area preventing you from achieving the smooth appearance you desire.
Several different factors can cause the unsightly fat we know as cellulite. This type of fat is most commonly found among women which is why some experts believe that the hormone estrogen could play a part in it's development. Other experts have suggested that toxins in the body can be a leading cause of cellulite and/or simply carrying too much fat in the butt or thigh regions or other affected areas.
I have recently interviewed an internationally respected plastic surgeon about the topic of cellulite. He has performed infinite liposuction surgeries on women who suffer from this type of fat so his opinion is helpful.
He strongly believes that the appearance of cellulite is caused by the flexibility of the connective tissue. So he basically believes that, if your connective tissue flexibility is compromised, your fat cells can bulge upwards to the surface of the skin, giving the area the classic cottage cheese look.
Whether the cause of cellulite is from estrogen or toxins it's clear that there is no consensus of opinion on the topic. I personally think that the cause of cellulite is genetics but perhaps one of the theories mentioned above or a combination is/are the actual culprit(s)
The good news is that whatever the precise cause may be, I have developed a multi-faceted approach to virtually blowtorch the cellulite right off your butt and thighs! My system addresses all of the potential causes of cosmetic hardship. Here it is in a simple, step-by-step format.
1) Improve your collagen/elastin ratio. The easiest way to do this is to increase the number of foods you eat which contain high levels of Vitamin C and bioflavonoids. Oranges, strawberries, blackberries, boysenberries, and green leafy vegetables are particularly good sources.
2) Rid your body of excess toxins. The simplest way to achieve this is to increase your water intake; ideally consuming half of your bodyweight in ounces each day.
3) Decrease the level of toxins entering your body. Some toxins are unavoidable such as pollutants in the air, but most are easily avoidable. Cutting back, or cutting out, alcohol, cigarettes and/or unneccesary medications can help.
4) Be aware of your estrogen levels. To do this, ensure you are consuming plenty of cruciferious veggies. What are cruiferious veggies you may ask? Try broccoli, cabbage and cauliflower--these contain something called I3C which is a substance proven to affect estrogen metobolism in a postive way-they can also help to remove toxins in the body.
5) Ensure fat loss is done the correct way. When you are facing a battle against cellulite, make sure you are treating it as you would any other fat loss. Doing so will ensure quick, long-lasting, results.
Start with these tips regarding your diet: When facing the cellulite battle, make sure your insulin levels aren't too high-when this occurs cellulite isn't being burned properly. By eliminating processed foods, red meats, and sugar you are setting youself up for success! Ridding yourself of these foods will keep your insulin in check..now onto exercise!
As you may know, "traditional" fat loss methods don't rid you of cellulite. This unfortunate truth is evident by the numerous aerobics instructors I have come to know who teach classes all week and STILL have unsightly cellulite. Although aerobic workouts are good for you, they are not best for cellulite removal.
Rather than focus all of your efforts on aerobic activity, incorporate high-intensity sprint training. Doing so will work your hamstrings and glutes while increasing your metabolism.
If you combine both high-intensity workouts with reistence exercises you'll stimulate lean muscle mass and are guaranteed to lose cellulite quickly. Some of my favorite resistance exercises are KB Swings, Band Good Mornings, and Single Leg Romanian Deadlifts which, when combined with your high-intensity workout will be a powerful remedy to combat cellulite.
Cellulite doesnt have to be a permanent part of who you are. Start this plan today and lose your cellulite forever!
The Best Oils For Facial Skin Care
Did you know the ultimate beauty program effectively uses at least four oils?
Great facial skin care starts by understanding the sun destroys collagen through repeated sun exposure. Skin texture naturally changes over time and can lead to dry and rough-textured skin. The environment and lifestyle choices we make can affect skin tone, causing sun and age spots known as hyper-pigmentation.
Most of us start off with even skin color and tone but as our skin is exposed to environmental pollutants, the sun, and UVA & UVB rays, it begins to change and takes on an aged appearance. The best facial skin care avoids certain types of oils like mineral and coconut, which can potentially clog your pores and may even be detrimental to the health of your skin.
Here is a summary of four oils that provide critical benefits to an effective, long-lasting facial skin care program:
1. Wheat Germ Oil - A rich source of omega-3 and omega-6 essential fatty acids, wheat germ oil is known as the acne fighter. Wheat germ oil is documented to be effective in treating acne, blemishes, and provides antioxidant protective properties. Look for an anti aging skin care product that has wheat germ oil as an ingredient if acne is a problem.
2. Almond Oil - has been known for centuries for its ability to nourish and soothe sensitive skin. All skin types can use an anti aging skin care product with an almond oil base.
3. Tea Tree Oil - has been used in the Far East culture for generations as a skin healer.
Additionally, it carries oxygen into the hair follicles, reducing and killing bacteria that lead to pimples. All skin types can benefit from an anti aging skin care product with pure tea tree oil extract.
4. Jojoba Oil - helps reduce the production of unsightly skin oil while actually strengthening the skin. Every facial skin care program can benefit by an anti aging skin care product with jojoba oil as the base.
As we age, moisture levels in the skin begin to drop causing it to become dry and dehydrated which, in turn, makes fine lines and wrinkles very noticeable. A leading dermatologist says that the correct oil fills in the spaces between the cells in the upper levels of the skin. By filling the spaces, oil-based products smooth and lubricate aging skin. Additionally, oils are significantly easier to absorb into the skin as opposed to water-based moisturizers due to their chemical structures.