The Best Tips for Burning Fat

Exercising Your Hormones Into Balance by Dr. Natasha Turner ND

Believe it or not, you can get results in as little as 30 minutes done 2-3 times a week. Here are the principles behind Hormone Optimization Training, designed by Dr. Turner to help you maximize the hormonal and fat-burning benefits of your workout while minimizing the time requirements:

1. Keep it short and sweet. All workouts are 30 minutes (maximum 40 minutes).
2. Give every workout your all. High intensity and maximal effort—to the point where you just can’t squeeze out one more rep—is a must for effective fat-burning and hormonal benefits. When you’re pushing yourself hard in the gym (or wherever you exercise), just remember your workout is short and it will all be over soon!
3. Complete your exercises with little rest between each circuit. Circuit training keeps your heart rate high throughout your workout. When you use this method, you basically get your cardio workout and resistance training all in one shorter session. Circuit training is also the best type of workout for improving insulin response, boosting testosterone and stimulating growth hormone. So you spend less time exercising but you reap even more benefits.
4. Work multiple muscle groups with each strength training session (but each muscle group is trained only once or twice a week). This approach is designed to increase growth hormone and stimulate more muscle groups at once. It also lets you complete more work in less time and ensures your muscles get the proper recuperation time they need between sessions.
5. Keep cardio sessions short and use intervals. Remember, intervals are a series of shorter periods of intense exercise separated by periods of brief rest or lighter activity. This method of training offers the most fat-burning potential and the greatest health benefits. It increases the intensity of your training too, which once again means greater benefits with less time spent exercising! Even cardiac patients can use interval training to improve their fitness.  
6. Use yoga for its hormone-enhancing effects. Besides challenging and stretching your muscles, yoga can lower blood cortisol levels, reduce adrenalin and stimulate brain-calming GABA.
7. Consume the right stuff before and after your workouts for hormonal effects. Always consume a blend of protein and carbohydrate about an hour before and within 45 minutes after your resistance-training sessions. Limit fat in your post-workout meal. This combination is proven to stimulate more growth hormone release and encourage muscle gains. You can do cardio on an empty stomach (though you don’t have to), but eat your snack of protein and carbs (again, no fat) within 45 minutes of finishing your session. Drink only water during your workouts, no sports drinks allowed!

Hiring a personal trainer may seem like a daunting or expensive proposition, but don’t be afraid to try it, even for just a few sessions, if you feel you need help getting started and someone to show you proper form. (Some trainers will even charge less if you do your session with a partner.) Besides, we’re talking about an investment in your long-term health and well-being. 
Original source:
http://www.clearmedicine.com/exercise-a-strength/35-exercising-your-hormones-into-balance

If You Want Great Abs.....

If you want the best looking, strongest abs, train your whole body instead of performing lots of abdominal work. One traditional “ab” exercise, such as twisting crunches, leg lowering, or low cable supine pull -ins can be included in your program, but research shows that abdominal training doesn’t offer much pay off.

A new study from Southern Illinois University found that performing a six week abdominal program in which participants performed seven ab exercises (2 sets, 10 reps) five days a week resulted in no reduction of body weight, body fat, abdominal fat, or waist circumference. Participants did improve abdominal endurance after training, performing 14 more curl-ups during the one-minute curl-up test (participants did an average of 33 curl-ups before training and 47 after the six week training period). The exercises used were Bent-Knee Sit-Up, Lateral Trunk Flexion, Leg Lifts, Oblique Crunch, Stability Ball Crunch, Stability Ball Twist, and Abdominal Crunch.

For the amount of time and effort invested in abdominal training, participants didn’t get much benefit. A better strategy for training abs for strength, endurance, and aesthetics is to do lots of squats, deadlifts, chin ups, and other multi-joint exercises, with one ab exercise a day. With such a program, you’ll get leaner, decrease your waist circumference, and have stronger abs and a more structurally balanced body.

Another option is to do high-intensity sprints to burn excess fat around the middle. Trade in your 15-minute ab routine for 10 minutes of all sprints for a leaner body composition. From: "Train your whole body for the best abs:forget the "ab" exercises" by Charles Poliquin

 Reference:  Vispute, S., Smith, J., LeChiminant, J., Hurley, K. The Effect of  Abdominal Exercise on Abdominal Fat. Journal of Strength and Conditioning Research. 28 July 2011. Published Ahead of Print. 

For the original link for this article:

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/575/Tip-146-Train-Your-Whole-Body-for-the-Best-Abs-Forget-the-Abs-Exercises.aspx

Most Common Gym Injuries

Q: Common weight training injuries that you see?

Dr. ERIC SERRANO:
A:  Hamstrings are notorious for being tight. Also, I notice many people lacking the supporting muscles. For instance, it's common to see weak lats with strong upper traps pulling the shoulder girdle closer to the clavicle which causes impingement of the rotator cuff. Also, stress-related injuries which affects posture results in weaker muscles that are more prone to injury.

The most common weight training injuries that I see are imbalances between the frontal superficial line versus the back superficial line. 

Visit http://www.anatomytrains.com/ for more information.

Q: Workout Tips?


Dr. ERIC SERRANO:
A: 

          1) If you're over 35 years old and do more than 10-12 sets per body part, you are overtraining!

      2) If you do legs more than twice a week (depending on your state), you're overtraining!

      3) Always keep in mind the stress factors such as work, rest, nutrition, family, etc.

      4) Research demonstrates that training more than 3 days a week elevates cortisol levels for up to 4 days (elevated cortisol levels WILL NOT help you build muscle).

      5) BCAA's lower cortisol levels. I've been saying it for years to always ingest BCAA's pre-workout.

                 - Dr. Eric Sarrano via John Paul Catanzaro's Interview.

The original source of this information can be found at:
Link: http://bodyessence.ca/index.cfm?t=JPArticles&pi=SERRANO&sn=31 

STAY LEAN..... NO TROPICAL FRUIT

Dr. Eric Serrano, a world-renowned sports nutrition specialist, shares Parillo's sentiments. According to Dr. Serrano, fruits should be consumed occasionally (primarily post-workout) & the top 6 fruits include:

Avocado
Grapefruit
Berries
Tomatoes
Lemons
Apples


If fruit consumption is so counterproductive to losing body fat then what's left to eat? Well, I think Dr. Fred Hui, a Toronto physician who practices a unique blend of Eastern and Western medicine, sums it up best with the following quote: "Vegetables have all the health benefits of fruit including vitamins, minerals, antioxidants, and fiber without the sugar! Eat plenty of vegetables instead!" 



Fructose is absorbed by the small intestine and directly transported to the liver via the portal vein. The first enzyme to act is fructokinease. 


By the way: guess what the number one sweetner used in commercially available “sports nutrition” bars is? You guessed it: fructose!  The reason fructose has a low GI rating is because it doesn’t even have a chance to spike insulin – it’s in too much of a hurry to bypass the carb highway on its way directly into body fat storage! 


Remember how fructose bypasses the regular carbohydrate pathways? Well that’s precisely why it has a low GI rating. The body treats it like a fat, and like saturated fat fructose just heads right into body fat stores assuming the body is in a calorie-plus metabolic status. 

 

This is why we at Parrillo Performance have a bad opinion of fruit: it is loaded with fructose. Our repeated in-the-trenches experience with competitive bodybuilders has shown us repeatedly that fruit adds body fat to those trying to lower their body fat percentiles. Nothing personal against this dietary mainstay, but if you are interested in losing as much body fat as possible – toss the fruit!




Click this link to read more:
http://www.bodyessence.ca/images/newsletters/fructose.jpg


ARTICLE PRODUCE BY BODY ESSENCE PERSONAL TRAINING

S.M.A.R.T Goals For Fitness & Weight Management

by Fitnessmantra

What are S.M.A.R.T. Goals?



S.M.A.R.T. is an acronym that describes the various attributes a goal should have to ensure maximum probability of success. The actual adjectives that the acronym stands for differs depending on the circumstances. ProjectSmart describes some of these variations:


S – specific, significant, stretching


M – measurable, meaningful, motivational


A – agreed upon, attainable, achievable, acceptable, action-oriented


R – realistic, relevant, reasonable, rewarding, results-oriented


T – time-based, timely, tangible, trackable



How Can I Set S.M.A.R.T. Goals For Fitness And Weight-Management?


Whether your goal is to lose weight, gain muscle or just be fit, setting S.M.A.R.T. goals will give you an edge by keeping you focussed and motivated throughout your endeavor. See how being S.M.A.R.T. pays off:

1. Be Specific About Your Fitness Goal:


Most of you might begin with a reasonable goal like “I want to lose weight”, but if you really stop to think about it, that goal is not quite specific enough. What amount of weight do you want to lose? When do you want to lose this by? The answers to this and other so-called “W-questions” make our goals more Specific.


Who:
What:
When:
Which:
Where:
Why:


EXAMPLE:   “I … want to lose 5 lbs … in two months … by eating right and exercising … in the gym … so I can be healthy, fit and energetic.”

 2. Make Your Goal Measurable:


OK so you have set a specific goal and have started making positive changes in your life toward achieving it. But how do you how well you are doing?


“You can’t make what you can’t measure because you don’t know when you’ve got it made.”  -  Dr Irving Gardner



Measuring your progress at frequent intervals is as important as setting the goal in the first place.


This serves a two-fold purpose: firstly you know pretty quickly whether what you are doing is working or not and you can take corrective action to keep yourself on track. However, the bigger advantage is the motivation that initial success will give you: nothing will boost your confidence and morale than seeing your body change for the better in the mirror every day.

3. Set Attainable Goals:


What if instead of setting a “5 lbs in two months” goal, you decided instead to shed “30 pounds in one month”? Not only is this unrealistic and virtually unattainable, but you are already setting yourself up for failure from the very beginning. Creating reasonable and attainable goals for yourself will propel you to success and keep that motivation factor alive as well. Think small, attainable targets and you’ll be alright because it’s the attaining of small goals that boosts your morale and helps you aim higher.

4. Be Realistic:


This is a little different from setting attainable goals. For example you might set yourself the attainable goal of a 32 inch waist in 3 months. That is certainly attainable if you are only a few inches away from your target. But when it comes to the methods you plan to use to achieve this goal, you might start to become unrealistic. “I will run everyday for two hours”, “I will not eat any sweets, candies, cakes or pastries for the next 3 months” and “I will avoid all fried foods” are all examples of unrealistic methods that you have a slim chance of sticking to.


Be realistic and ask yourself what the chances are that you will stick to any drastic change in behaviour.

5. Stick To Timely Goals:


Finally, no goal makes much sense unless you attach a timeframe to it. This is the “… in two months …” part of the goal statement. By limiting the time you have to accomplish a goal you have a fixed timetable to work with and the sense of urgency that will spur you to keep on track. In my opinion this is probably the most important attribute of a well-set goal because none of the others matter if you don’t set a time-limit
by which to accomplish your goal.



 By using the S.M.A.R.T. technique of goal setting to your fitness regimen, you will see slow but steady incremental benefits that are bound to raise your morale which will, in turn enable you to to raise your own expectations even higher.




 Go ahead – set a S.M.A.R.T. fitness goal right away and work toward it!

The original source of this article:
http://www.fitnessmantra.info/2007/09/13/smart-goal-setting-for-fitness-and-weight-management/

6 Best Fat-Burning SuperFoods by Dr. Natasha Turner

"People ask me all the time if there is a magic supplement they can take to look younger, shed body fat, boost their energy or improve their skin. In reality, the answer is food. The right food, at the right time and in the right quantities, can have a dramatic affect on your appearance and overall health.

Here are a few superfood suggestions to include in your spring diet - they just might help to slim your waistline in time for summer." - Dr. Natasha Turner

Avocados: Avocados contain glutathione, one of the most potent antioxidants and disease-fighting agents available. Unfortunately, avocados - high in monounsaturated fats - got a bad rap during the past low-fat era. But avoiding avocados will only work to impede your weight loss, depriving you of a source of healthy fats and antioxidants that are good for any complexion.


Studies show that people sustain their nutrition program longer and have greater weight loss when on a diet that contains about 30 percent healthy monounsaturated fat, like those in avocados, rather than a low-fat diet. This is because fats, when eaten in the proper balance with carbohydrates, can help to slow the release of sugars into the blood stream, thereby triggering less insulin release. Insulin is basically the hormone that instructs the body to store energy as fat while preventing the use of stored energy, making it a dieter's nemesis if levels are too high.

Whey protein: Protein is essential for immunity, for maintaining healthy body composition, for keeping blood sugar balanced, for healing and repairing tissues, for developing muscles, and for producing hormones, chemical messengers and digestive enzymes in the body. However, by adding a bit of whey protein to your meal, you will also reduce your short-term food intake. According to research done at the University of Toronto and published in the Journal of American College of Nutrition, whey protein has potential as a functional food component to contribute to the regulation of body weight by providing satiety signals that affect both short-term and long-term food intake regulation. Whey protein reduces insulin and can even help to reduce blood pressure.

Blueberries: Free radicals cause cellular damage, accelerate aging and contribute to the development of diseases like cancer and Alzheimer's. However, blueberries are absolutely loaded with antioxidants and fibre, which will keep you full and looking younger. They protect against sun damage, support eye health, are low in naturally occurring sugars, and contain a potent dose of proanthocyanidins beneficial for skin, cognitive function and cardiovascular health. This same antioxidant activity is also present in pomegranates, pink grapefruit and tomatoes, which makes them an important addition to your plate for both cancer protection and heart health.

Cherries: Cherries are the new wonder food - and not just because they taste great and can satisfy even your sweetest cravings. This fruit contains red-pigmented antioxidants and is high in soluble fibre and low in calories, which can help improve insulin sensitivity. Scientists have identified a group of naturally occurring chemicals abundant in cherries that could help lower blood-sugar levels in people with diabetes. In early laboratory studies, the chemicals, called anthocyanins, increased insulin production by 50 percent, according to a study published in the American Chemical Society's Journal of Agricultural and Food Chemistry. Anthocyanins are a class of plant pigments responsible for the colour of many fruits, including cherries. They also are potent antioxidants, highly active chemicals that have been increasingly associated with a variety of health benefits.

That being said, when having any fruit you should be sure that they are part of a meal or snack that includes protein and essential fats. A great morning smoothie might include one cup of Liberte non-fat vanilla yogurt, one serving of whey protein isolate, one tablespoon of ground flax seeds and a handful of fresh cherries (pitted with the stems removed).

Broccoli: Next to your favourite source of protein, stir-fried broccoli is a welcome companion. Some sources say that just 2½ cups of broccoli a week may reduce your risk of various types of cancer. Broccoli is high in fibre, numerous minerals and vitamins, as well as a compound called indol-3-carbinol (I-3-C). I-3-C is an anti-cancer compound because it helps to convert estrogen, linked to breast and prostate cancers, into a less harmful metabolite. Since higher amounts of estrogen are associated with belly fat and increased fat around the hips and thighs, this superfood just might help you shed a few pounds before bikini season. The soluble fibre in broccoli is also fantastic for lowering LDL cholesterol and stabilizing blood sugars. Soluble fibre keeps the bowels moving and can help to prevent constipation.

Eggs: Our grandparents had it right - eating eggs for breakfast improves appetite control and boosts energy levels. A 2005 study published in the Journal of the American College of Nutrition found that participants who consumed eggs for breakfast had greater feelings of satiety, and consumed significantly less energy and grams of protein, carbohydrates, and fat for lunch. Energy intake following the egg breakfast remained lower for the entire day as well as for the next 36 hours. For a balanced meal, scramble one or two whole eggs with three or four egg whites and an assortment of your favourite diced veggies.


Natasha Turner, N.D. is a naturopathic doctor and author of the bestselling books The Hormone Diet and her newest release, The Supercharged Hormone Diet , now available across Canada. She is also the founder of the Toronto-based Clear Medicine Wellness Boutique.


To view the original source of this article:
http://ca.shine.yahoo.com/six-best-fat-burning-superfoods-20110511-210000-642.html

Secrets to a Sizzling Summer Six-Pack by Dr. Darren Burke, Ph.D.

Shed fat and show off your chiseled physique this summer with proper diet and exercise.

As summer approaches most of us begin to think about what we're going to look like out on the beach with our shirts off. We all know this is the time to impress the ladies with a chiseled body — but are you going to be showing off a solid six-pack? Or, like most of us, could you stand to lose a few pounds and tighten up your mid-section?

If you're looking to shed a few pounds and carve out a washboard stomach then the easy-to-follow plan detailed here is exactly what you need to get on the fast track to success. The plan includes five easy-to-follow diet strategies that will help you shed those extra pounds in no time at all.


1.) Eat more frequently throughout the day. Ideally, you want to eat four to six meals every day. This can include your three main meals plus two or three snacks. By eating more frequently you increase your metabolic rate and burn more calories throughout the day.


2.) Try to have a good source of protein at every meal or snack. Eating protein has a greater thermogenic (calorie-burning) effect than eating carbohydrates or fat. Therefore, by eating more protein you can give your metabolic rate a significant boost. Some good sources of protein include chicken breast, beef, salmon, cottage cheese, yogurt, and whey protein powder.

    3.) Eat vegetables with at least three of your meals each day. Veggies are not calorie dense, but do contain a lot of important vitamins, minerals, and fiber. Veggies will fill you up and help stop you from overindulging on the "bad" foods.

4.) Have some 'healthy' essential fats with each meal. Yes, I'm recommending you eat fat to burn fat. It's true — certain fats can actually help enhance fat loss. More specifically it's polyunsaturated (which are essential fatty acids) and monounsaturated fats that have a host of health benefits and can also support fat loss. Some excellent sources of polyunsaturated fats include fish, flaxseeds, pumpkin seeds, and walnuts. Almonds, pecans, olive oil, and avocados are great sources of monounsaturated fats.


5.) Drink lots of water! Just like food, water can also have a thermogenic (calorie-burning) effect on the body. Drinking cold water has actually been shown to significantly increase metabolism. Simply put, a more hydrated body is more metabolically active.


Dr. Darren Burke, Ph.D. is a former nationally ranked athlete turned university professor and research scientist. His papers are published in peer-reviewed scientific journals around the world. Dr. Burke is also the Founder and CEO of a new innovative supplement company, RIVALUS Inc.

To read the original article:
http://www.mensfitness.com/nutrition/abs-health/secrets-sizzling-summer-six-pack

What do I use FOAM rollers for?!

ROLL YOUR IT BAND written  by JP Catanzaro

Lie on your side, resting the outside of your thigh on the roller (it should be perpendicular to your thigh). Prop yourself up on your free foot and elbow, using your weight to put pressure on the outside of your thigh. Roll from your hip to just above your knee. When you hit a painful spot, you’ve found an adhesion—stay on it for a few seconds, then continue rolling.

ROLL YOUR PERONEALS

Sit up with your right leg spread out to the side and the left leg bent so that the edge of your foot is on the floor and your heel is facing you. Place the roller under your left knee and roll back and forth. Apply extra pressure to your leg with your hands if you can.

“Foam rolling can help improve range of motion,” says Catanzaro. “It can also facilitate better tracking of your knee.” Meaning that your knee will stay in line with your toes during each squat rep.

The original source of the article.
http://www.mensfitness.com/fitness/strength-training/strength-strategy-foam-roller

10 Reasons to Manage Glucose by Charles Poliquin

10 Important Reasons To Manage Your Glucose

May 2

5/2/2011 12:21 PM 

1. Unmanaged glucose leads to increased triglycerides that either lead to fat accumulation or increased cardiovascular risk.

2. Surplus glucose leads to glycation, which is damage done to protein by overexposure to glucose.

3. Excessive glucose is one of the main causes of silent inflammation.

4. Free radical formation is accelerated by surplus glucose.

5. Too much glucose has a castration effect. The more glucose in your bloodstream, the less testosterone you will produce.

6. Insulin is the hormone of aging. The more glucose you have in your bloodstream, the greater the production of insulin.

7.  Based on the work of many researchers, high glucose accelerates risk of death by 38% of digestive tract cancers.

8. High glucose levels leads to endothelial dysfunction. In other words, erection as hard as overcooked linguini.

9. Retinal damage is inevitable with poor glucose management.

10.Kidney impairment has been linked to unmanaged glucose levels.

Most MDs will tell you to keep your glucose under 100 mg/dL. That is still way too high. The threshold value for diabetes is 126 mg/dL.

The optimal value of resting fasting glucose according to leading functional medicine practitioners should in fact be 70 mg/dL or less.

According to Bjornholt et al. (1999), there is a 40% increase in cardiovascular risk if your glucose is above 85 mg/dL.

Dr. Mark Houston estimates the increase in mortality from cardiovascular disease to be 5% for every mg/dL above 70 mg/dL.

The question I hear very often is “Are there any natural alternatives to the blood sugar and diabetes drugs?”  While all prescriptions should be discussed with your physician, there are a number of natural compounds that have been shown to provide excellent nutritional support for those with blood sugar issues.  The formulas that I have seen the best results with are herbal mixtures that support insulin sensitivity and maintaining healthy blood sugar.  The first is a combination of fenugreek, bitter gourd and gymnema which all have complementary and synergistic properties.  The second is a mixture of a special hops extract and acacia which has been shown in the research to reduce the markers of metabolic syndrome and support insulin sensitivity.  Taking one to two of each of the above formulas with each meal is recommended.   



References:
 Bjornholt JV, Erikssen G, Aaser E, et al. Fasting blood glucose: an underestimated risk factor for cardiovascular death. Results from a 22-year follow-up of healthy nondiabetic men. Diabetes Care. 1999 Jan;22(1):45-9.

Copyright ©2011 Charles Poliquin

F.L.U.B.B

Full Body Exercises by Amber Jones



To shed excess fat, warm up for a workout, or condition yourself after a break do FLUBB.


(Beginners)
F = Footwork
Running on the spot, toe taps, high knees, jumping jacks or split jacks) 1 min total
L = Legs
(Lunges, squats, leg extensions, or hamstring curls 30 seconds each leg) 1 min total
U = Up, Up, Down, Down’s
(hold plank for 30 seconds then up, up, down, down’s for 30 seconds) 1 min
B = Back
(supermans) 1 min
B = Back
(cat stretches) 1 min


Repeat 3 times in total with any of the following variations for a total of 15 minutes:



F = Footwork
(Running on the spot, toe taps, high knees, jumping jacks or split jacks) 1 min total
L = Legs
(Lunges, squats, leg extensions, or hamstring curls 30 seconds each leg) 1 min
U = Up, Up, Down, Down’s
(hold plank for 30 seconds then up, up, down, down’s for 30 seconds) 1 min
B = Back rows
(seated row) 1 min
B = Back extensions
(use extension machine) 1 min


F = Footwork
(Running on the spot, toe taps, high knees, jumping jacks or split jacks) 1 min total
L = Legs
 (Lunges, squats, leg extensions, or hamstring curls 30 seconds each leg) 1 min
U = Up, Up, Down, Down’s
(hold plank for 30 seconds then up, up, down, down’s for 30 seconds) 1 min
B = Back
Bent over rows (dumbbells) 1 min
B = Back
(wipe grip pull ups) 1 min



F = Footwork
(Running on the spot, toe taps, high knees, jumping jacks or split jacks) 1 min total
L = Legs
(Lunges, squats, leg extensions, or hamstring curls 30 seconds each leg) 1 min
U = Up, Up, Down, Down’s
(hold plank for 30 seconds then up, up, down, down’s for 30 seconds) 1 min
B = Back
(lat pull downs) 1 min
B = Bounds
(on BOSU’s ) 1 min




F = Footwork
(Running on the spot, toe taps, high knees, jumping jacks or split jacks) 1 min total
L = Legs
(Lunges, squats, leg extensions, or hamstring curls 30 seconds each leg) 1 min
U = Up, Up, Down, Down’s
(hold plank for 30 seconds then up, up, down, down’s for 30 seconds) 1 min
B = Bicep curls
(dumbbells) 1 min
B = Burpies
(up, down, out, in) 1 min

Life is amazing when you exercise!

Let exercise be an expression of how wonderful the human body can be. Here are some tips to help you
begin an exercise program:

• Perform a minimum of 8 to 10 exercises that train the major muscle groups.

• Workouts should not be too long.

• Programs longer than one hour are associated with higher dropout rates.

• Choose more compound, or multi-joint exercises which involve more muscles with fewer exercises

• Perform one set of 8 to 12 repetitions to the point of volitional fatigue

• Consider additional warm-up sets to prevent injury

• Perform exercises at least 2 days per week

• More frequent training may elicit slightly greater strength gains but additional improvement is relatively small.

• Physical progress is made during the recuperation between workouts at the gym

• Adhere closely to proper form and specific exercise techniques

• Perform exercises through a full range of motion

• Elderly people should perform the exercises in the maximum range of motion that does not elicit pain or discomfort

• Perform exercises in a controlled manner

• Maintain a normal breathing pattern

• If possible, exercise with a training partner

Good luck with your exercise program and let me know how it goes!

-- The Fit Teach

For the original source of this information click the link below. You will find more exercise help, tips, and advice: http://www.exrx.net/WeightTraining/Guidelines.html

The Mixed Type Diet

If you're a mixed type, it means you're somewhere in the middle of the other two types, which have more pronounced or clear-cut metabolic imbalances. You actually need to eat a mixture of protein type foods and carbo type foods. This will accomplish two things:

1) it will support both sides of your autonomic nervous system -- both the sympathetic branch and the parasympathetic branch

 2) it will keep your cellular oxidation rate, which is neither too fast or too slow, in balance.

 Mixed types need to consume relatively equal ratios of proteins, fats and carbohydrates. They also need to eat a mixture of high-fat, high-purine proteins and low-fat, low-purine proteins.

The same applies to all of the other foods contained on the protein type and carbo type diets -- including grains, legumes, vegetables and fruits.

to read the original source of The Mixed Type Diet click this link: http://www.metabolictypingdiet.com/_Reat.htm


"WHAT ARE PURINES?

Purines are chemical compounds found in your body’s cells and in your food. They are important because they help to provide your energy and protein needs as well as other life benefits. When they breakdown during this process, uric acid is produced. Normally, your kidneys will process the uric acid and excrete excess as waste out of your body. Enough is retained for your body’s needs. Sometimes, though, either too much acid is being produced through the metabolization of purines, or, your kidneys can’t even cope with normal production levels. When this happens you can be left with high uric acid that can result in the formation of urate crystals in your joints that cause a gout attack."
The source of this information can be found here: http://www.ca-medicalnews.com/gout-foods-to-avoid.html

The Carbo Type Diet

Generally speaking, if you're a carbo type you need a higher percentage of carbohydrates in your diet in order to strengthen the parasympathetic branch of your nervous system, which is weaker than your sympathetic system, and thereby alkalinize your too-acid metabolism. Or you need more carbohydrates to speed up your naturally slow cellular oxidation rate, thereby bringing it into balance by acidifying your too-alkaline metabolism.

Carbo types typically do well on a low-fat, relatively low-protein diet -- one that includes liberal amounts of carbohydrates in the form of vegetables, fruits and whole grains. However, carbo types need to remember that a "low-protein" diet does not mean a "no-protein" diet. In fact, most carbo types will find that they need to include protein at most meals, but they need to focus on leaner, lighter meats, seafood and poultry than protein types. They should restrict their consumption of red meat in favor of light meat chicken and turkey and lighter seafood such as haddock, cod, perch, sole, catfish and flounder.

If you're a carbo type you should stick to low-fat dairy products, but you can eat a very wide selection of vegetables, fruits, and grains. However, many carbo types, like protein types, do best by focusing on vegetables that contain low or moderate levels of sugar and starch.

To read the original resource: http://www.metabolictypingdiet.com/_Reat.htm

The Protein Type Diet

In general or simplistic terms, if you are a protein type it means one of two things -- either your cells tend to burn carbohydrates too quickly (meaning you're a fast oxidizer), or the parasympathetic branch of your autonomic nervous system is stronger and more dominant than the sympathetic branch. This means you need a high-protein intake in order to strengthen your sympathetic system, and in turn acidify your too-alkaline metabolism. Or you need protein to slow down your overly rapid cellular oxidation rate, thereby alkalinizing your too-acid metabolism.

Protein types do very well on a diet that includes plenty of high-density, high-fat proteins known as "high-purine" proteins. These include foods like red meat, dark meat chicken and turkey, and various kinds of seafood such as salmon, tuna, herring, sardines, mussels, caviar and anchovies. Most protein types can also eat freely of whole fat foods in the form of cheese, eggs, cream and milk. It's especially important for protein types to include a significant amount of protein at every meal, and to moderate their intake of carbohydrates (grains, vegetables and fruits), especially the carbohydrates that are high in sugar and starch.

To read the original resource of The Protein Type Diet:  http://www.metabolictypingdiet.com/_Reat.htm

LOSE WEIGHT, KNOW YOUR METABOLIC TYPE

When you identify your metabolic type and fine-tune your diet, you'll learn two primary things:

1) exactly what foods are compatible with your body chemistry

2) how to combine proteins, carbohydrates and fats in a ratio that is just right for you

With Metabolic Typing Meal plan you'll find very comprehensive lists of foods that are compatible with your metabolic type -- including specific types of meat, poultry, fish, dairy products, grains, legumes, vegetables, fruits and nuts.

It's important that you know why specific types of foods are good for you, and the specific influences they exert on the regulatory (homeostatic) mechanisms that control your metabolism. Just as importantly, you'll learn why certain types of food are bad for you, i.e., why they cause you to feel poorly and put on weight, and exactly why they have a negative influence on your body chemistry.

The list below gives you a brief preview of the three general metabolic type categories and the diets that correspond to each category.

But please remember that these three categories are just a starting point! Within each category, there is plenty of variation.

So what you'll want to do once you identify your basic category is use the book's fine-tuning techniques to customize a diet to your own highly individualized needs.

You'll know when you've identified the diet that's just right for you because your meals will leave you feeling full and satisfied, and free of the hunger pangs and food cravings that many people experience shortly after eating.

When you eat according to your metabolic type, you'll be able to last 4 to 5 hours between meals and snacks without feeling hungry. You'll also have lots of physical energy and mental clarity, and be free of fatigue, irritability and other problems that commonly occur when you fail to eat according to your genetically-based needs.

Needless to say, you'll experience plenty of longer-term benefits as well, including the ability to lose weight and keep it off, strengthened immunity and stamina, and the ability to prevent, reverse or greatly alleviate many kinds of common health disorders.



To read THE ORIGINAL SOURCE of this information click http://www.metabolictypingdiet.com/_Reat.htm

The Advantages & Disadvantages of Low Carb Nutrition

 Written by Charles Poliquin
"There are some many advantages to low carb nutrition, that is why I tend to use it in about 75% of my clients. But it is not for everybody, some genotypes do very poorly on it, and the extent of how badly they do on it is a function of the time they are on it. Before you look at the advantages and disadvantages, as Jonny Bowden would say” You need to approach your fat loss system like you should approach relationships:  Daily attention. Nurturing, support, crisis management, intervention, focus, attention, consciousness and mindfulness. It requires good negotiation skills. All the things we don't tend to have when it comes to food.”

Advantages

It promotes muscle gains while reducing fat stores
I am not a believer in the bulk-up/get lean approach in hypertrophy training. For 75% of the population, I strongly believe that if you want to gain lean body mass while losing fat, the low carb approach will do it better  than anything, especially if you are takings supplements than enhance insulin sensitivity. Because insulin sensitivity tends to improve on low carb diets, fat loss is more sustained with this approach.

It is a very valuable in treating dyslipidemia
Low carb diets are particularly effective at reducing triglycerides and VLDL. It has a significant effect also on reducing LDL. Its effects on raising the good forms of cholesterol is not as drastic. But overall, it improves the HDL:LDL ratio in a manner that significantly reduces cardiovascular risk.

It reduces inflammation

Many patients will report reduced joint pain while following a low carb diet. High insulin levels are correlated with inflammation markers. Since the insulin output is lower with low carb diets. Another cardiovascular risk marker, Hs-CRP goes down faster than a cheerleader’s panties at the high school prom night, when a low carb diet is followed.

Improved glycemia and insulin levels

Blood sugar management is probably on the biggest benefits of low carb diets. 68% of American are pre-diabetic. Insulin is the hormone of ageing and inflammation. Managing insulin is one of the best ways to promote healthy long living. An added benefit of improving glycemia is reduce mood swings and lowered likelihood of engaging in food binges.


Lowered blood pressure
Because low carb diets reduce inflammation, improved blood pressure is a direct benefit of low carb dieting.

Greater energy
Before all the armchair experts lash out and rush out to burn Canadian embassies, hear me out. Greater energy is indeed a very common report of low carb dieters. Psychometric tests always report greater well being of the patient after this dietary approach. It probably has more to do with the better management of one’s glycemia. As Robert Crayhon says, you want more energy, take care of your mitochondrias. Lower insulin levels help with mitochondrias energy producing capacities.

Disadvantages

The low carb nutrition  tends to be bland

However, there are plenty of resources such as books like Living the Low Carb Life by Jonny Bowden that provide you with a wealth of cooking tips (http://www.jonnybowden.com/)

Food prep time is greater Since the meat content is greater, more time is needed to prepare the food. As simple as cooking a steak takes more time than making a sandwich. But again, there are solutions. If you use salad instead of the pita, you can do low carb wraps in a flash.

Constipation is often an issue

That can be off-set by taking in a mixture of ground flax seed hulls and ground fenugreek seeds first thing in the morning, besides providing the body with many forms of fibers, it detoxifies xeno-estrogens and improves insulin sensitivity.

Possible nutrients deficiencies

Because one abstains from certain foods, I recommend to all my patients to take a quality broad nutrient multi-vitamin supplements. This goes along with a varied plan of anti-oxidants that changes every 8 days. I basically change the nature of multi-anti-oxidant products. To make it simple, I change the color of the anti-oxidants. For example, the first product may have 5-6 flavonoids like limonene (so the base color is yellow), the next 8 days, we switch to purple so we use a formula that have grape seed extract, bilberry etc.

 The original source of this article
 http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/115/The_Advantages_and_Disadvantages_of_Low_Carb_Nutri.aspx





What are the Habits of Healthy People?

The Nine Habits of Highly Healthy People

by Jonny Bowden

For years, business and motivational gurus have known that there are basic habits that seem to predict professional success and excellence. Books like
“The Seven Habits of Highly Effective People”, by motivational speaker and business guru Stephen Covey, PhD has sold over 15 million copies alone, to people hungry for the secrets of success.

We don’t yet have the perfect formula for long life, happiness and physical health, but a little careful distillation of the massive amount of research on health and longevity reveals that cultivating nine basic habits will significantly increase the odds of your living long, well and happily, in a robust, healthy, weight-appropriate body.

1. Eat your vegetables. No kidding. And I’m talking at least 9 servings a day.. Unless you’re following the most stringent first stage of the Atkins Diet, you should be able to consume 60-120 grams of carbs a day (depending on your weight and exercise level), and you’d have to eat a stockyard full of spinach to get to that amount. Every major study of long-lived, healthy people shows that they eat a ton of plant foods. Nothing delivers antioxidants, fiber, flavonoids, indoles, and the entire pharmacopia of disease fighting phytochemicals like stuff that grows.
    
2. Eat fish and/or take fish oil. The Omega-3’s found in cold-water fish like salmon deserve the title of “wellness molecule of the century”. They lower the risk of heart disease, they lower blood pressure, they improve mood and they’re good for the brain. And if you’re pregnant, they may make your kid smarter!
    
3. Connect. And I’m not talking about the internet. In virtually every study of people who are healthy and happy into their 9th and 10th decade, social connections are one of the “prime movers” in their life. Whether church, family, volunteer work or community, finding something you care about that’s bigger than you that you can connect with and that involves other people (or animals) will extend your life, increase your energy, and make you happier. Only always.
    
4. Get some sun. At least 10-15 minutes three times a week. Interestingly, a recent study of four places in the globe where people lived the longest and were the healthiest noted that all four places were in sunny climates. Sun improves your mood and boosts levels of cancer-fighting, performance-enhancing, bone-strengthening vitamin D, a vitamin most people don’t get nearly enough of.
    
5. Sleep Well. If you’re low in energy, gaining weight, grumpy and looking haggard, guess what?- chances are you’re not sleeping nearly long enough nor well enough. By sleeping “well”, I mean uninterrupted sleep, in the dark, without the television on, in a relaxing environment. Nothing nourishes, replenishes and restarts the system like 7-9 hours sleep. Hint: start by going to bed an hour early. And if you’ve got a computer in the bedroom, banish it.
    
6. Exercise every day. Forget this 20 minutes three times a week stuff. Long lived people are doing things like farm chores at 4:30 in the morning! Our Paleolithic ancestors traveled an average of 20 miles per day. Our bodies were designed to move on a regular basis. New studies show that merely 30 minutes a day of walking not only reduces the risk of most serious diseases, but can even grow new brain cells!
    
7. Practice Gratitude. By making a list of things you’re grateful for, you focus the brain on positive energy. Gratitude is incompatable with anger and stress. Practice using your under-utilized “right brain” and spread some love. Focusing on what you’re grateful for- even for five minutes a day- has the added benefit of being one of the best stress-reduction techniques on the planet.
    
8. Drink red wine or eat grapes. The resveratrol in dark grapes is being studied for its effect on extending life, which it seems to do for almost every species studied. (So does eating about 1/3 less food, by the way.) If you’ve got a problem with alcohol, you can get resveratrol from grapes, peanuts or supplements. (And if you’re a woman, and you choose the alcohol option, make sure you’re getting folic acid every day.)
    
9. Get the sugar out. The number one enemy of vitality, health and longevity is not fat, it’s sugar. Sugar’s effect on hormones, moods, immunity, weight and possibly even cancer cells is enormous, and it’s all negative. To the extent that you can remove it from your diet, you will be adding years to your life and life to your years.

This list may not be perfect and it may not be complete, but it’s a start. As my dear grandmother used to say, “Couldn’t hurt”. Not one of these “habits” will hurt you, all will benefit you, and some may make the difference between life and death.

And it’s never too late to start cultivating them.

Enjoy the journey!
 

Jonny Bowden, PhD, CNS is the author of the Poliquin Manual for Nutrition. He's a board certified nutritionist, a nationally known expert on weight loss, health and nutrition, and the best-selling author of 8 books including “The 150 Healthiest Foods on Earth”. Visit him at www.jonnybowden.com

This articles comes from:

http://www.charlespoliquin.com/ForWomen/Articles/58/The_Nine_Habits_of_Highly_Healthy_People.aspx

Overweight and Obese Make Up Majority in Ontario, Study Finds

 

ScienceDaily (Sep. 9, 2010) — New analysis of a landmark health survey by the University of Ottawa Heart Institute (UOHI) shows that 70% of Ontario adults are either overweight or obese, and have a strong prevalence of high blood pressure that could lead to heart attack or stroke.

"Being obese is followed by several serious heath problems. If we reduce weight, then we can help reduce high blood pressure -- these facts are becoming more apparent as a way to live healthier," says Dr. George Fodor, head of UOHI Prevention and Rehabilitation Research, and an investigator who helped lead the research.

The research, led by Dr. Frans Leenen of the Heart Institute's Hypertension Unit, adds new information to a limited amount of Canadian data on obesity and high blood pressure. The analysis further strengthens the link between high blood pressure and above normal Body Mass Index (BMI), a formula for body composition calculated by height and weight.

The latest analysis shows that 48% of adults were overweight (with a BMI of 25 to 29.9) and 22% were obese (with a BMI of 30 and over). Normal BMI falls between 18.5 and 24.9. Obesity levels tended to increase with age from 10% in younger people to 33% in older subjects. High blood pressure was twice as common among obese people. Diabetes and high cholesterol was three fold higher.

"Obesity is rapidly increasing in Canada because we are eating far more than our bodies require.  

We know better than ever that even being overweight creates other problems such as diabetes and high cholesterol levels and thereby endangers cardiovascular health," said Dr. Leenen.

"Public health strategies to reduce the growing epidemic of obesity would also reduce the burden of high blood pressure and other negative effects leading to heart disease."

Study results were published in the American Journal of Hypertension. They represent the latest analysis from the Ontario Survey on the Prevalence and Control of Hypertension, the first comprehensive assessment of high blood pressure in Canada since 1992.

The survey, conducted by the Heart Institute with the Heart and Stroke Foundation of Ontario, examined 2,552 Ontarians aged 20 to 79 years old in 16 communities from Sudbury to Windsor.

Results showed 52% of people aged 60 and over had high blood pressure but that the majority was receiving treatment. As well, high blood pressure was more common among people from ethnic groups such as South Asians and Blacks.

Editor's Note: This article is not intended to provide medical advice, diagnosis or treatment.

To read original article: http://www.sciencedaily.com/releases/2010/09/100909114115.htm