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Why not get sore muscles

People age they start to complain of muscle and joint pain, more of them. They are bending over backwards for the paper age, stubborn and morning mundane tasks, such as the State dance, you can create them.
These pain so fiercely they starts deep in their bones grip. But the stiffness and pain lies the real cause of the Johns Hopkins University School of medicine, according to research from the bones or joints, but not in muscles and joints to move to the connective tissue.

Damaged by arthritis of joints in the joints of the bone rubbing surface friction resistance generated by the two is negligible.
Flexibility in the entire movement in one direction to another full exercise joint range of motion is used to describe a medical term. Movement to a large extent, more flexible joint.
You put a good flexibility, touch toes at your fingertips in the ass or butt joint range of motion. But you can easily spend the least amount of energy and power of the city? Joint exertion required to Flex is as important as the range of motion as possible.

Other factors, flexibility and ease of movement in joints and muscles, and other. Arm dream Chi and knee to set limits for sure in the bony structure itself. Others, such as the ankle and hip joints, and soft tissue-muscle and connective tissue, again — limit the range of motion.
Fixed joints and muscles become balky, and the problem of rarely used because of the difficulty of opening and closing the gate of the rusty hinges are similar.
If people regularly their muscles and joints through their full range of movement do not move, therefore, some loss of their potential. So these people after a long period of inactivity, you will want to move your joints, they feel pain and dissuade further use,
What happens next is a long period of time, and reduce waste and muscle cramps and spasms can be very painful and irritating, and production. Institute of laboratory animals with the immobilization of muscle demonstrated biochemical change brings about the organization.
However, other factors trigger the muscle soreness. here are some of them.

1. too much exercise
You always believe in the saying that "pain, no gain?", then, if you experience muscle pain already, it's not really surprising.
It is fast, with most people that they think too much weight the surest way to exercise. They are sick until they even though they are literally holds the body together with their muscles and connective tissue, tend to ignore.

2. aging and disabled
Connective tissue in the bones by tendons, bones, muscles, ligaments and the bones and muscles, called cover to cover and fasciae and binds together. age, tendons, ligaments, and is less scalable fasciae. Their dense packaged fiber and the most difficult to stretch the tendon is. The easiest is the fasciae. But if you improve joint mobility, muscle shortening, does not increase the fasciae on the path to the unjust pressure placed on the nerve fasciae. Follow the path that is a lot of pain and pressure of these travels is the result of a neurological stimulation

3. immobility
Muscle pain or muscle pain, owing to the body's reaction to cold or sick rats. This reaction is called a reflection, the body automatically animate splinting sore muscles contract. Therefore, you can set up a vicious cycle in pain, sore muscles.
First of all, do not use the muscle movement or abnormal position being held will be hurt. Shortened connective tissue around the muscle body. splinting reflections Causes more pain and eventually hurt the whole area. This issue is one of the most common site for waist.

4. the jerk theory
In the Physiology Laboratory at the University of Southern California, some people for more information about this cycle of suffering have set out.
They measured the electrical activity of muscles, using some device on the other hand, is not totally relaxed muscle. substantial activity shows no electrical activity, the researchers normal well-relaxed muscle. production

In one experiment, researchers measured the electrical signal of athletic injuries, these muscles, the muscles and the muscles to move first, and then, after have been stretched.
If you are going to all of the electrical activity or long to decrease muscle movements and relieved the pain, fully or partially.
These experiments "the jerk theory," a description of the development and persistence in the absence of any obvious cause of traumatic injury led to muscle pain, etc.
According to this theory, and uses the location or the weird and the sore muscles, resulting in muscle fatigue.

Therefore, it is very important to know the limitations and capacity

The benefits of whey protein

In recent years, has been the subject of whey protein debate often health. Any whey protein is, that the possible benefits and side effects and know more, read on.
 
What is whey protein
 
Whey protein is actually an outdated term u could be separated in to a group of proteins used to explain. Cheese if you are using the milk of the manufactory also can be deleted or whey production leads. Lactoglobulin, Alpha-lactalbumin it and serum albumin is a mixture of compassion.
Protein similar to egg white turning whey protein can be changed by heat. Is part of the process of pasteurization, made less bio-active. Otherwise, the bioactive whey protein cysteine is included by default and therefore means a high concentration of glutathione, improved fitness and health is an essential antioxidant naturally.
 
Bioactive whey protein is a protein source but about active content easily exposed to extreme heat and basic food protein without affecting the value it can reduce the amount of the cysteine. Native whey protein
What is it good for the body
Whey protein required and contains excessive amounts of non-essential amino acid, because it is often most noticeable on high carb and protein diet. This is another reason for the carbohydrates of low fat and, of course, it is because of the content.

Why do mothers love whey protein
The number of growing their insides Obs infant will provide the basic amount of the amino acids needed for it to increase your intake of whey protein, because their patients were advised to gravid. Whey protein intake of the rise of the improve naturally and speed up development of the baby. In addition, an increase of whey protein intake directly improves the immune system of the baby. Its growth stage, it is very vulnerable to different kinds of diseases. With the help of whey protein, it is faster and better and more certain health complications for its own defense facilities grow.

Bodybuilding whey protein for enthusiasts
All Bodybuilders, muscle growth and that is why they love too much whey protein. The accelerated development of muscle whey protein and cells that can lead to satisfactorily prove that. Only a few weeks away from the date of the competition, especially bodybuilders, but still high for the welcome news of growth requires muscle.

How to help injured players busy repair old
In this case, the whey protein diet of damaged immune systems, suffer personal because they can be used to complement the one more day. Basically, it's the players helps heal faster and feel better.

Degenerative disease weapons
However, although both results if you change the life of any disease is less painful than anything else, it is inarguable that the fact that you cannot truly say a degenerative disease is one of the worst health complications from pain. The severity of the symptoms of these diseases to people and increase the level of suffering and protracted form tends to be the title. They usually have three system especially for impact: the nervous system, muscle system and skeletal system.

Although almost curing degenerative diseases chemotherapy, surgery operation can be treated through proper diet. Whey protein is often a part of this diet so that when it comes to the rehabilitation benefits especially muscle growth. Cancer, diabetes, HIV that causes muscular strength and increased intake of worse-whey protein can have undesirable effects growing symptoms are combated.

Whey protein-where to buy
I am sure you have enough of the benefits of whey protein and then? So, you should be happy to know it can be used in most supermarkets, speciality commercial whey protein product specialty health food.

Ends with a warning
Whey protein for body-no doubt-but it's good to consume too much of anything about it won't help you. Too much of a whey protein intake can lead to unnecessary complications between you. And the need we remind you that the liver is the most important organs in the body of the following? Finally, I have less lactose content rather than the normal variety of whey protein isolate-lactose dairy products must be personal consumption.

Cross Training for Fitness and Fatloss

Your scale does not represent a number in the appropriate province or whether. Your total weight is much more important than the physical organization configuration. If a man is bigger than the 14% of the fatty tissue of his body mass up to 15%, 20% to 22% of women or, he or she will lose weight, or more accurately, overfat.

Internal organs, a small amount of fat as padding and insulation under the skin. Excess fat, diabetes, gout, hypertension, coronary artery disease and leads to diseases such as gallbladder problems. There are very few, very fat people. The reason is that the deficit does not survive, fat.

The door is now focused on how to resolve this issue. Most people who want to lose weight is a problem with the inclination to see those numbers and what they are now lower than that is to focus more and more. Next, they try hard to achieve low weight weighing scale according to the results of the "enemy" trusted ".

The human body, energy physics to work on the basic principles of heat transfer engine will think the more important. Calorie balance minus the total calorie expenditure: total calorie intake. Some of the calories people basal metabolic. People get older, their bodies for the upkeep of this basic need fewer calories. Some of the caloric waste products excreted. Some of the "working metabolism," spending the energy required to move any physical activity.

Therefore, if people are using this function to take in more calories than excess calories, that's for sure.. By the laws of physics, energy conversion, rather than destruction. In this case, each of the province of more than £ 3500 calories. If you want to reverse this process, they are a single pound is losing 3,500 calories burned.

Win the war against fat

When you think of exercise fat fight, you're probably thinking of the time hard, sweaty and exertion. In this case, then, you will not get any farther. Because of this, I tend to get bored easily lose too much more effort to exert more as people. Why? Professionals when they can, and to exert more effort than due to a race tend to develop a fatigue merit. Therefore, they give up, to stop their daily practice and in this world seems to have all the bad calories a bag of chips and a corner sulking after all.

Now, you might ask, "what you should do instead"? Answer: cross-training.

After some intensive research and experimentations, or exercise program in the monotony or health professionals cope with dullness, to break the concept of integrated cross-training were able to come up with. Cross-training in a variety of actions or activities of the integration of existing exercise routines. Exercise program for the main purpose of the integrated cross-trained to avoid excess muscle damage and imminent flock to stop boredom.

Three people decided to participate in cross-training every time one of the most commonly used activity is swimming, running, and cycling. Cross-training to improve the status of your distance from your activity is one of the ways to expand. This reason, you must pass the measured distance.

If possible, measure the distance to the course, and swimming. If it is used to run track, these courses are typically quarter-mile lap per circuit. Cross training for a variety of fitness and fatloss benefits. It is the strength and endurance of the heart, lungs, blood vessels. It is also effective in some neurons, and tranquilizing "weight loss" as it burns more calories.

Cross-training has three basic components.

  1. But the old-style movement, lung, heart and vascular conditions and guided relaxation. Walking and jogging regimen with these attention plan depending on the level of fitness. In particular, the major muscle strengthening exercise good posture. This particular routine is already shot out to encourage some people to include selected several activities.
  2. To prevent or relieve pain and improve joint mobility and movement. This series of safe and effective most of the people you want to try to lose some fat for static stretching position.
  3. In fact, cross-training exercise and endure monotonous activities without fat loss is a great way to modify the concept of. In fact, the idea of what you want to do, therefore, if you are engaged in cross-training you will be aware of it is already achieving desired body weight.
Boiled down, cross training is, of course, one way of fun.

Staying Motivated to Exercise

Exercise always do-it-yourself venture. The other person and without a computer, you can do it for you. Therefore, in order to do so as an exercise for weight loss for people who are important factors that enjoy the motivation. This is the overweight people should learn to understand. However, it is so easy to set up and easy to follow about the guidelines, this does not prevent overweight, almost 35% of Americans that are the same.

Of course, we lose weight, once we generally want physical condition and fitness, enhance their physique and appearance of other people would want to, while some reason to trim down for a whole lot of. And it's never too late to fit. In the past 50 to 75 years, physical activity, both at home and has become the exception rather than the rule. People tend to drive other people walked once. People tend to flick the switch and the machine carrying, lifting, pushing, and pulling for them.

However, people who try to lose weight, weight gain if they will take steps to stop it are not likely to happen before tend to believe. The point here is that people lose their way, especially when it comes to diet, health experts believe. They are low-fat meals to go back to their old eating habits after you learn. They are even though they tend to return how to sit and enjoy exercise.

But despite the momentum toward weight gain, you can stop it from happening, experts say. And the excess pounds, go beyond the appearance of vanity or social reasons, there are plenty of good reasons to avoid. Motivation for exercise and stay healthy for the rest of your life, there are many reasons to keep.

How to lose big

1. has the explicit goal of

Such a simple statement, "some want to lose weight" is a vague and indefinite statement. It will not start at the very least practice right now will motivate you. The important thing is that your goal is to accurately. I really want to lose a pound of some additional amount would be nice if you are setting up. After reaching the desired weight right on your own what you will look like. So you will be inspired to lose weight. In fact, maybe even much more than what you plan to keep in mind. The idea that picture to assist you with elasticity and only is to use.

2. Strategy Development

The strength of that alone does not work! All of your weight and diet, exercise and stay with the strategy of the two must be configured not to. Larger sizes have motivated by throwing your clothes to give a try to start. This is where the only sexy clothes and not wearing any clothes, exercise or not at all motivated to make a choice by staying put in a situation. Which do you prefer?

3. Make out Small, Operation Measures

Fits your lifestyle and put it in practice work. This means that you must implement it in you and you alone to benefit someone else. The idea here is more positive and achievable goal, but rather plump and chubby is to circumvent away.

4. Monitoring of the Production is an important effect

Anyone willing to progress or development of note would be nice to. Inspired by this, have started to to continue. Having someone listen to your accomplishments alone certainly just works better than achieving your goals.

Plus, when to start the short for you to support you and cheer you extra hand someone what I believe to. hearing of simple way more exercise is one of the biggest motivations.

5. Vigorous, witty timeline component

Do you plan to achieve in one year? On your calendar to match your goal is to try and just don't expect to see results from the snap-in. The bottom line is that in order to stay motivated to exercise that most people tend to think that entails a lot of hard work, as opposed to the idea that people because I 'm. the note they absolutely will change their weight ... for the better only through this method to change their lifestyle.

Exercise and Hypertension

It's a lot of Americans are living high blood pressure or hypertension leads to life. People age, the situation worsened. Almost half of all older Americans have high blood pressure. People with the disease to stroke, heart attack and cardiac arrest three times more likely to experience two or three times more likely tends to be more than 5 times.

This disease is a problem with almost 1/3 of people who have high blood pressure don't know it because they will never feel the pain of any direct. The power of that pressure, but the internal damage of the blood vessels in excess of the surfaces.

However, according to experts, the number of high blood pressure. Weight loss and exercise the desirable dietary pattern to reduce salt intake to adopt all help prevent high blood pressure.

Of course, bad habits, eating a low fat diet to shut down and will be helpful, but you can do one of the most important part of the movement. And as the movement to strengthen and improve muscle limb, it also improves the health of the heart muscle.

Cardio and exercise

Exercise stimulates the development of a new connection between the disabled and almost normal blood vessels, so that people had to exercise better blood supply to the heart of all muscle tissue.

The human mind is basically, local "myocardial infarction."In the heart of the myocardial blood supply, the status of a heart attack, or heart muscle do not get enough oxygen and other nutrients, and so it begins to die.

For these reasons, and after a series of carefully considered some researchers exercise in the heart of the development of these life saving detours can stimulate was observed. Research is more suitable exercise a few times a week is more often performed twice as a very violent movement than an effective in building these secondary path.

This information on the death of heart disease, hypertension, or fail-safe protection for panacea thinking has led to some people. That is not so. SIM was suffering high blood pressure, and exercise a marathon runner to another cannot overcome the combination of risk factors.

What causes high blood pressure?

Sometimes, you are responsible for kidney tumors. Also, researchers such as genetic lack of physical activity, obesity, and identify the common factors in terms of research. And so, what is low blood pressure can do to avoid the risk of developing high blood pressure? Again, the movement seems to be just any doctor can order.

If you think you will do what he is, then, on this list, locate and contemplate your lifestyle to integrate these things for free from the possibility of developing high blood pressure, how to start living life to try a few things. But systematic instructions before you begin, before getting into action on them is better.

1. See Your Doctor
Exercise programs, check with your doctor before you start. The level of physical activity — important changes made to the circulatory system, if you have a large and sudden needs to be done, especially with your doctor — again.

2. Slow It

Exertion and progress gradually in a low, comfortable level. For the progressive increase in the activities of step 2, the program is designed to be.

3. Want to Know Your Limits

Exertion for your safety. Sleep problems, and so on, there are a few clues to determine whether or not the group or the day after exercise fatigue. Once found, it stayed in. Over-exercising is dangerous and unnecessary.

4. Exercise Regularly

A minimum of three times a week and up to five times the most benefit, you need to work out. Once you have the benefit of single-exercise muscles in the week State peak. However, more often cardiovascular fitness activities is required.

5. Your Capacity and Speed of Movement

In the previous exercise for the optimal benefit of exercise capacity by 40% to 60%.

Indeed, the weight loss through exercise if you Wan tot to prevent high blood pressure is an excellent starting point. Increased risk of developing high blood pressure, experts, being overweight is associated with weight loss and reduce risk.

Exercise and Pregnancy

A drug prescribed for pregnant women is a complex process.

Obstetrics and gynecologists determined before any of the following Web site to any medication dosage best mother and baby, without affecting any harmful side effects, they are the patient's age, condition, treatment, health food, months before consideration of delivery, medications for tolerance and may be taking other drugs the patient is pregnant.

A pregnant woman to exercise regimen is just science, and the exact number. Type, intensity, frequency and duration of the "dose" of the movement are all important. A person's healthy, vigorous exercise can different hazardous. They are more-for mothers likely to have stress and other serious side effects, because it is a big risk pregnant women.

However, the exercise will be implemented from the top of the range to average the overall health of the pregnant exercise if you are conducting and labor or delivery especially will have no effect.

Pregnancy

Quality prenatal care should be given to the mother of her pregnancy. She delivered a healthy baby's normal should be prepared. Prevention of complications at all costs.

All of these things will be compelled not boiled pregnant woman she is, in fact, the way you should care, but down Active stay in bed and also not have to be inactive until she can give birth to her baby. Thus, in terms of the pregnant woman's condition in relation to the growth and development of the baby, her womb. Therefore, it is appropriate for the duration of her visit her health guidance need to be provided by a doctor.

In addition, the pregnant woman's life in order and in good health, as well as for her baby to the most important thing is that it is important to maintain an active public relations. Physical conditions, blood pressure, weight and health in General, her doctor, pregnant women are monitored during the visit of. For this reason, it is this aspect that exercise in good condition to maintain may be the number one factor is important.

Health professionals, pregnant women to prepare themselves for delivery as required by the appropriate physical and emotional health maintenance for herself and her baby information. substantial health message is required. He does not know yet why they therefore, moderate, normal exercise participation should exert some effort in the would-be mother or mother so that a partial list of benefits for pregnant women on a regular basis, you will be able to understand why exercise should include the following:

1. Fatigue for Defiance

Similarly, muscle fatigue, and produces less power. For example, stairs climbing or snow shoveling to perform tasks such as backing up the play of muscles on muscles wearied more units must be called.

Tired muscles are less efficient and less effective. Therefore, this will just add more burden to the pregnant woman's daily maximum because of the weight on an ongoing basis. That's why tired muscle leg cramps or muscle pain will usually result in. Movement without muscles and blood no longer work, their ability to improve the conditions of all pregnant women should know what is.

2. it reduces the

If you are sitting or standing, and some muscle work relatively easy stance, such as some muscle can cause fatigue and taxes. Tired of the lower back, muscle, and the pregnant woman for some time stood still remain upright worn out by the efforts of. Athletic, pregnant woman, her posture by developing, you can resolve this error.

3. the amount of oxygen

Materials produced by the complex carbohydrates in the body and muscle and liver glycogen storage, tasks, and exercise. Muscle glycogen supplies to determine and limit the duration of the activity. Exercise and muscle fatigue depletes glycogen in. However, depleted by strenuous activity when a large supply of glycogen fuel the body lying in a recognized the need, if the quantity is greater than before.

Thus, oxidation, wiggle the fingers Flex or muscle glycogen pregnant women, lung and heart during a normal delivery, and need to practice on some blowing action is essential for energy conversion. These are just some exercise can bring many benefits to pregnant women. Furthermore, nothing in some moderate exercise is totally wrong for a pregnant woman. Remember, the important thing is that before starting an exercise program or not, whether the pregnancy your doctor is the best choice. They say the doctor know best!

Importance of Resistance Training For Women




Many women nowadays are into resistance training. Many get into resistance training programs engaging into sports. Resistance training is important for women. It allows you to be active and have a healthy body. You may also gain the needed strength and physically built muscles.





Before you start lifting weights, you should know the proper ways on how to execute the exercise. Many women seriously encounter injuries when they incorrectly lift weights. It is important that you get rid first of the excess weight that you have by walking or jogging. You may also purchase weight loss equipment such as treadmills, cross bar platinum, and nutrition boo guides for a better health.





Women usually do not have the natural muscle structure that most men have. They may not also have the same strength to carry heavy loads or the same resistance that men have. What more if you get older? Your body may no longer have the same strength when you were still young. This happens because of the lifestyle you have or just because of aging process. Your resistance may have just decreased and your body tends to weaken.





You can benefit many things when you get into resistance training. Even if you are not an athlete or a body-building enthusiasts, you can get into resistance training programs. Having an active body and well-toned muscles can provide you the more strength and good resistance. You can do some workout outdoors like walking or jogging to get a better blood circulation.





You may also do some stretching and warm up exercises to allow the blood nutrients go to the muscles and joints of your body. Muscle stretching also helps in lessening the risks of injuries and muscle pains after the work out. Muscles tend to sore and get strained if you are not well warmed-up and do the proper stretching techniques before the work out.





In addition, muscle stretching also gives you more flexibility. You will be able to execute exercises comfortably and effectively. It is advisable that you do repetitive stretching and warm ups. Repetition of exercises makes your muscles and joints more enhanced and more adapted to the motion you are executing.





When you are ready to lift weights, you should first work on your larger muscles then the smaller ones. You may then finally go to the muscles that are isolated. You may execute push-ups that can enhance the upper muscles of the body. Before doing triceps extension exercises, you should first focus on the larger muscle groups such as the muscle found in your butt. You may execute exercises like repetitive squatting, box step-ups, and lunges.





You may also work on your quads which is the muscle found on the front thigh. You may perform repetitive squatting and lunges as well. You may also use the leg extension machine and the leg press machine for a well-executed exercise.





You should always remember that you work on the opposite muscles. Muscles tend to get imbalanced especially if the amounts of exercises you do are not equally distributed. When performing triceps extension, it is advised that you also do bicep exercises. If you work out on the chest and the stomach area like crunches, it is important that you do back extension exercises to get a balanced upper muscle toning.





Always take a rest after your resistance training work out. Allow your muscles to cool gradually so that you will not feel any sore or strained muscles. After the resistance training, you will see that you are more ready and physically fit for many kinds of sports.


The Wondrous Benefits of Soy Protein




Soy protein is emerging as one of the great alternative protein sources for human consumption. Health experts are all excited about how soy protein can change the face of nutrition. What’s all the rage? Here are some great reasons to get with soy protein.





Soy Protein is Plant Protein



Soy beans contain complete protein and have one of the best protein digestibilities among all protein sources. Soy beans also contain little or no fat and have virtually no cholesterol. Lactose intolerant ones will be pleased to know that soy beans contain no lactose.





Being a plant protein, soy is free from steroids and antibiotics animal protein contains. It is also free from the parasites that contaminate some of these products. They also contain none of the diseases one can contract from mean sources such as Mad Cow Disease, and Foot and Mouth Disease.





Vegetarians love this bean as it provides a comparable – if not better – source of protein as compared to its animal counterpart. It provides a protein that is better and easier to digest and is comparable to most protein supplements.





Soy Beans are Very Versatile



Soy beans are very versatile. Various cuisines, especially Asian ones recognize the value of the humble soy bean. A variety of naturally yummy delicacies are all soy based: tofu, soy pudding, Soya milk, and meat substitutes – not to mention condiments such as soy sauce, and hoi sin sauce.





To counter the problem of world hunger, the growing of soybeans has been suggested. Not only are soybeans easy to grow and harvest, they will grow pretty much anywhere and produces much in a little time. There have been farmers reported to have replaced their entire crop line with soy bean plants. These hardy little plants produce much per harvest, and, as said earlier, can grow in even the most trying terrain.





The Great Substitute



Soy is low in fat and can be used to substitute most protein sources. When cooking, you may use soy substitutes instead of flour for a low fat alternative. This makes it a great protein source for those that are looking to lose weight without compromising their protein requirements.





Bodybuilders are considering how this can make their jobs a lot easier. Without the fat and with all the protein goodness – easily digestible at that – bodybuilding has just received a great blessing of a food.





Although these bodybuilders are currently debating how soy can be a help to bodybuilders, it doesn’t take away anything from what soy can contribute to the overall health of a person.





It is very advisable to stick to natural protein rather than processes protein if possible, as processed foods typically have some risk attached to them. The best use of this food can be attributed to how it perfectly fits into anyone’s low-fat, high-protein diet.





Soy products can be incorporated into shakes and drinks. And being lactose-free, lactose intolerant people will still be able to get their milkshake fix without having to suffer so.





Soy products are also a great source of other nutrients such as saponins, isoflavones, and phytosterol. Saponins help support a healthy immune system. It also combines with cholesterol to avoid increased absorption of cholesterol in the body. Phytosterols also help reduce the absorption of cholesterol in the body in the same way saponins do.





Isoflavones are powerful antioxidants and prevent the effects of free radicals in the body. They prevent many of the signs of aging and have been known to help prevent cancer. This alone makes soy a miracle protein source in its own right.





Isoflavones, along with vitamins A,C, and E are among the front liners in the fight against such disease – they also counter the effects of pollution, and stress.





How Much is Too Much



Unlike other protein sources, it is pretty safe to consume a wide amount of soy products. While allergies to soy products exist, cases are few and far between. When changing to a soy diet, however, it would be best to consult your physician or your nutritionist. Ask specifically if the soy interferes with any prescription drugs you are taking.





Soy can be great blessing for people who are looking for a great source of protein that does not entail the side effects of most of the other sources. It would be advisable for one to explore how it can improve one’s diet.


Benefits of Using a Stability Ball in Your Training






If there is one equipment you should not miss in your training, it is the stability ball. The market comes up with new training tools every now and then. Yet you are not sure if they do work and if they are safe. So for one that is guaranteed to work, use the stability ball.





What Is a Stability Ball?





This is a large and inflatable ball used as an exercise equipment. Despite being air-filled, it is generally heavy-duty and capable to hold 600 to 700 pounds of weight. It is comfortable and gives good support. It perfectly suits the trainee as it easily goes with the structure of the body.





This exercise tool is also sometimes called as the physioball or the Swiss Ball.





The good thing about using the stability ball is it reduces the perception of ‘working’ in training, especially for beginners. It gives some element of ‘play’ as you get rough with the training. It adds some fun and excitement as you advance in the movements and techniques.





Another good point with the ball is that it can be used by anybody. No fitness level is required. It is very portable and light weight, easy to bring along even when traveling. It is also inexpensive compared to other exercise equipment and it could last for a very long time.





How Stability Balls Came About?





The use of the stability balls for training can be traced in rehabilitation. As early as the 1900’s, physical therapists have been using balls in addressing the neurological disorders of their patients.





Then, in the early 1960’s, Aquilino Cosani, an Italian toy maker, made the ball and sold it, known then as the ‘Gymnastik.’ Two decades after, Cosani came up with a company called Gymnic and became the major supplier of the stability ball to most rehabilitation programs and centers.





The ball then shifted from the rehabilitation to the athletic area, in the 90’s. It was used to condition the body of professional athletes. From then on, the ball became very prominent in the fitness community.





At present medical specialists and fitness professionals very much recommend the use of the stability ball by the public. It serves more than solving physical problems. It is good in preventing you from having one.





What Are the Benefits of Using a Stability Ball?





The stability ball definitely is best to improve the strength of the abs and the lower-backs. It improves as well the functional strength, balance and flexibility of the body.





1. Proper Alignment



Using the ball during training will test the body to make use of the different parts to maintain the proper balance. The dynamic movements during exercise will improve the natural motor reflexes of the body as different muscles are utilized in movement, especially the ones that are not usually used. The challenge posed by the ball is to maintain balance. As one aims to get the proper balance, the alignment of the body parts is also improved.





2. Great Abs



For people working out to achieve great abs, this ball can definitely target the abdominal areas. The abs and the back muscles are simultaneously moved as you work in your balance. Just imagine the good feeling of having a flat stomach area and you will definitely love this ball.





3. Muscle Strength and Endurance



The stability ball can help in alleviating any back pain and preventing one in the future. As all the major muscle groups are exercised, the muscle tone, strength and endurance are also improved. Thus it gives the body flexibility, stability and resistance.





4. Core Stability



This concerns the major muscles that helps stabilize and support all of the body movements. This is made up of back and the deep abdominal muscles. With the ball, no matter how ‘deep’ or ‘into the core’ these muscles are, they are still exercised. This is something only the stability ball can guarantee.





5. Stretching



The ball is a good companion during stretching exercises. With this, you can easily move into and move out of different stretching positions.





6. Losing Weight



Of course, with all the good benefits of using the ball, you will not miss out on the aspect of losing weight. With regular exercises and trainings done with the stability ball, a person can lose some unwanted pounds as the body is firmed.





Health is definitely your most important asset. So do your regular exercises and maintain a healthy diet. Furthermore, have a happy and fun training with the stability ball.


Benefits of Boxing Training for Fitness




You may improve your health and have a physically fit body by getting into boxing training fitness programs. This is the best way for you to have a stronger body and gain confidence. Boxing workouts can help you to be at your best fighting form as well.





Many people see positive results from boxing trainings. You may build stronger and more defined arms and legs. These programs and classes also help you to gain a sense of inner strength and emotional balance.





Boxing training classes got across to the mainstream of physical fitness training a few years back. They have seen the benefits on the cardiovascular and toning of the muscles by these boxing training workouts. Tae bo work out videos also popularized these boxing and kickboxing exercises.





Cardio boxing training classes and the innovative variations of the sparring jabs, power punches, defense, and fitness has all blends of aerobics exercises. You will learn the proper execution of the punch and kick combinations for a more intensive workout that can help you become stronger and more confident.





The combinations you perform on the blocks, jabs, and kicks are executed to an imagined opponent. You may see classes where participants throw punches and kicks on the air. You will also find training camps that have quality equipment such as punching bags and you may also have the option of getting a partner that has padded hands.





You may also enjoy more benefits aside from the physical aspects of boxing trainings. Cardio kick boxing workouts allow you to burn out 350 to 500 calories in just an hour. It also helps maintaining the heart rate at 75 percent to 85 percent regular beat. This has been proven to be good and is the recommended range if you are exercising or into training.





Moreover, these boxing training classes improve your speed, resistance, and strength. Flexibility and the reflexes of the muscles are also enhanced. Repetitive motion on arms by sparring and jogging while you punch helps your arms and legs gain strength and power.





These workouts also enable your joint movements to build very efficient fitness results.



These movements require you to develop balance and coordination that enables your body to be stable and maintain a good form.





These physical benefits you gain from boxing and kickboxing are just few of the many benefits that they can provide. You will be able to learn more about defense mechanism skills, which you may use in case of unwanted instances. You will also feel the satisfaction when you punch or kick. Relaxation and self-motivation is also developed.





You will feel a sigh of relief and feel that you are released from stressed. It also helps you to get rid of that anger that is inside of you. Once these things are releases, you may feel lightness into your body and peace of mind as well.





Many aerobic and fitness experts recommend boxing training lessons for beginners. It allows you to workout on your desired pace and body condition. Boxing classes let you to push yourself to the limit as long as you are safe and well conditioned.





Positive results await you with boxing training. You will enjoy a physically fit body and will keep you in better shape. You have the option working out and exercising at your preferred level and skill. Enjoy the fun of these boxing training programs.


Benefits of Fish Oil for Fitness and Health




When the words oils and fats are mentioned, health-conscious individuals tend to run for cover. What they fail to realize is that there are good fats and bad fats. Complete avoidance of intake of oils and fats would actually be detrimental – rather than beneficial – to their health.





The Truth about Fish Oil



Essential fatty acids must always be part of our daily diet – without them, we take one step closer to our deaths. Essential fatty acids are divided into two families: omega-6 EFAs and omega-3 EFAS.





Although there are only very slight differences to distinguish the two groups of essential fatty acids from each other, studies have revealed that too much intake of omega-6 EFAs can lead to inflammation, blood clotting and tumor growth. The good news, however, is that the opposite is true for omega-3 EFAs. Omega-6 EFAs can be found in vegetable oils while omega-3 EFAs can be found in fish oils among other foods.





Omega-6 vs. Omega-3



Physicians and scientists are of the same opinion that the cause behind increasing cases of heart disease, hypertension or high blood pressure, obesity, diabetes, premature aging and certain kinds of cancer is none other than an imbalanced intake of omega-3 and omega-6 EFAs.





As mentioned earlier on, omega-6 EFAs can be found in vegetable oils. This includes but is not limited to corn oil and soy oil, both of which contains high amounts of linoleic acid. Omega-3 EFAs on the other hand can be found also in marine plankton and walnut and flaxseed oils. It should be significant to take note that fatty fish and fish oils contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), fatty acids that have been observed to provide many benefits to the human body. In the early 1970’s, a study on Greenland Eskimos have revealed that one of the major reasons why they rarely suffer from heart diseases is because of their high-fat diet (mainly composed of fish).





The two essential fatty acids, EPA and DHA, are also helpful in preventing atherosclerosis, heart attacks, depression and various forms of cancer. Fish oil supplemented food have also proven to be useful in treating illnesses like rheumatoid arthritis, diabetes, Raynaud’s disease and ulcerative colitis.





Other Benefits of Fish Oil



There are a lot more illnesses and situations in which intake of fish oil has proven to be significantly beneficial.





Making the Heart Healthier



The heart is inarguably one of the most important parts of our body and having an unhealthy heart means having to suffer a rather limited lifespan. Naturally, it’s in our best interests to keep our hearts happy and healthy and one way of doing that is eating food that contains fish oil.





In Athens, Greece, for instance, a study was made to show if there was a direct relationship between high fish diet and inflammation of blood vessels. The results revealed that those who ate more fish than the others had a lower level of C-reactive protein and interleukin-6, factors that are commonly used to measure likelihood of blood vessel inflammation. These benefits remained even when the various risks associated with high fish diet were taken into account.





Fish to Become Thin



In Perth, Australia, a study had revealed that fish consumption can be used against hypertension and obesity. Researchers of the UWA (University of Western Australia) have discovered that a weight-loss diet which includes a regular amount of fish consumption can be quite effective in reducing blood pressure and improving glucose tolerance.





Fish Oil to Combat Asthma



People suffering from respiratory problems like asthma tend to be perceived as unfit and unhealthy. They should now be pleased to learn that certain studies have revealed the benefits of fish oil for asthma-burdened-individuals. Statistics show that approximately 20 to 25% of children today suffer one form of asthma or another at a certain point in their lives. And certain evidence reveals a regular diet of food with high linoleic acid content as the reason behind it.





Researchers of UW (University of Wyoming) conducted a study by subjecting a number of children to a high-fish diet while others continued with their regular diet. Results revealed that the participants who ate more fish were less prone to asthma attacks and were able to breathe more easily as well.





Consult Your Nutritionist Now



Nothing is good when consumed or used excessively but complete avoidance of a particular food type is equally harmful as well. Ask your nutritionist for the right amount of fish intake for your age and health status.


Why You Can't "Spot Reduce"






People have problem areas. Even people, who have achieved their ideal body weight, will still have problem areas. It could be the love handles, the flabby arms, the sagging skin or the hips. Then you will find the market offering all sorts of products, from creams and applications to get rid of the fats to gadgets and machines to tone the arms, thighs or the abs.





However, there is one reality check you have to make. You cannot spot reduce. The attempt to do so is not going to work and it will not be for your good.





Why Can’t I Spot Reduce?





The market misinforms the public of the benefits that can be expected from their so-called revolutionary products when in fact there really are no revolutionary results to look forward to.





1. Healthy Diet Is Important



Diet is an important element to get rid of the undesirable body fats. The foods that you eat have calories and cholesterols that get stored in your body, probably amassing on those problem areas of yours. The diet is the main culprit for presence of fats.





So no matter how much you depend on those gadgets in the market, it will remain defenseless if you keep indulging in sweets, fatty foods or junk foods.





2. Spot Reduction Is a Mere Myth



It is not healthy to believe what those people say about the productivity of spot reduction efforts. The products you see on the market require nothing but merely attach or apply them on the problem areas. What about your other body parts? What about the other requirements of the body?





In any healthy endeavors, you must be on the top of your physiology. You should know what it takes to achieve a goal. For example, if you want six-packs in your stomach, you have to know what it takes to get them.





Some people out there would claim that if you want to improve the look of your stomach, you simply have to concentrate on abdominal exercises or use the gadgets that will do the exercise for you. Again, you cannot spot reduce. You cannot achieve the goal with simply doing that one abdominal exercise.





The fat can not just come off on its own by just using a gadget. Genetics has to do with it. Diet has to do with it. Lifestyle has to do with it.





The truth is, before you can even aim for the six-packs on the stomach, you will have to take away the fats first.



So doing 500 crunches a day will only exhaust you but it will not get rid of those fats. Your body will not burn the fats stored in that spot you are targeting. Actual workouts can actually address this. With this, the fats are burned one at a time, and not just in one area. It has a more integrated system of reducing the fats in the body.





Then you will also have to gain body mass. At this point, the only way you can only get rid of the fats and get some body mass is to have a healthy diet and do cardio exercises.





Only after surpassing the diet and cardio requirements can you focus on the abdominal exercises. This is the only proper time to really focus on working out for the six-packs.





3. There Are No Shortcuts



Miracle diets, pills and potions are mere shortcuts that will lead you to a dead end. If a healthy body is aimed, you have to work for it. You have to earn it.





We truly are living in a fast world with the advancement of technology, but your body still is very much natural. Thus you will still have to be grounded to what is naturally required by the body, healthy diet, regular exercise and considerable amount of time to develop that desirable state.





4. Health and Fitness Require Commitment



Your dedication to the health of your body is a lifelong commitment. Even if you achieved a good body now, it will not remain so forever if you abuse on your diet and lifestyle. It needs to be loved and taken care of, regularly.





That is why if you will depend on the spot reduction claims, it will really bring you nowhere. You can only hope, but you cannot expect. So if you aim for the healthy body; get an exercise program for your self and make some changes in your diet. Give your self a holistic development. Improve not only the body, but your outlook in life as well.





Do It the Proper Way





With all these points raised, the bottom line is to simply get healthy the proper way. The saying still holds true. No pain, no gain. So do not be a victim of the misleading information and empty promises thrown upon you. Simply know the proper options. Take the matter into your own hands and enjoy the benefits of a healthy body.


Exercise and Type 2 Diabetes




One of the most undemanding and the most workable ways to knock over blood sugar amount, eliminate the dangers of “cardiovascular disease,” and perk up health and welfare in general is exercise.





In spite of that, in today’s inactive world where almost every indispensable job can be carried out online, from the ergonomic chair in front of a computer, or with a streaming line of messages from a fax machine, exercising can be a hard argument to win over.





The Weight of Exercise





Everyone should exercise, yet the health experts tells us that only 30% of the United States population gets the recommended thirty minutes of daily physical activity, and 25% are not active at all. In fact, inactivity is thought to be one of the key reasons for the surge of type 2 diabetes in the U.S., because inactivity and obesity promote insulin resistance.





The good news is that it is never too late to get moving, and exercise is one of the easiest ways to start controlling your diabetes. For people with type 2 diabetes in particular, exercise can improve insulin sensitivity, lower the risk of heart disease, and promote weight loss.





Type 2 Diabetes





Diabetes is on the rise. The number of people diagnosed with diabetes every year increased by 48% between 1980 and 1994. Nearly all the new cases are Type 2 Diabetes, or adult-onset, the kind that moves in around middle age. Symptoms of Type 2 Diabetes include increased thirst, appetite, and need to urinate; feeling tired, edgy, or sick to the stomach; blurred vision; tingling or loss of feeling in the hands.





The causes of type 2 diabetes are complex and not completely understood, although research is uncovering new clues at a rapid pace.





However, it has already been proven that one of the reasons for the boom in type 2 diabetes is the widening of waistbands and the trend toward a more deskbound and inactive lifestyle in the United States and other developed countries. In America, the shift has been striking; in the 1990s alone, obesity increased by 61% and diagnosed diabetes by 49%.





For this reason, health experts encourage those who already have type 2 diabetes to start employing the wonders that exercise can do for them. Without exercise, people have the tendency to become obese. Once they are obese, they have bigger chances of accumulating type 2 diabetes.





Today, the U.S. Department of Health and Human Services reports that over 80% of people with type 2 diabetes are clinically overweight. Therefore, it is high time that people, whether inflicted with type 2 diabetes or not, should start doing those jumping and stretching activities.





Getting Started





The first order of business with any exercise plan, especially if you are a “dyed-in-the-wool” sluggish, is to consult with your health care provider. If you have cardiac risk factors, the health care provider may want to perform a stress test to establish a safe level of exercise for you.





Certain diabetic complications will also dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a risk for people with diabetic retinopathy due to the risk for further blood vessel damage and possible retinal detachment.





If you are already active in sports or work out regularly, it will still benefit you to discuss your regular routine with your doctor. If you are taking insulin, you may need to take special precautions to prevent hypoglycemia during your workout.





Start Slow





For those who have type 2 diabetes, your exercise routine can be as simple as a brisk nightly neighborhood walk. If you have not been very active before now, start slowly and work your way up. Walk the dog or get out in the yard and rake. Take the stairs instead of the elevator. Park in the back of the lot and walk. Every little bit does work, in fact, it really helps a lot.





As little as 15 to 30 minutes of daily, heart-pumping exercise can make a big difference in your blood glucose control and your risk of developing diabetic complications. One of the easiest and least expensive ways of getting moving is to start a walking program. All you need is a good pair of well-fitting, supportive shoes and a direction to head in.





Indeed, you do not have to waste too many expenses on costly “health club memberships,” or the most up-to-date health device to start pumping those fats out. What you need is the willingness and the determination to start exercising to a healthier, type 2 diabetes-free life.





The results would be the sweetest rewards from the effort that you have exerted.


Benefits of Liquid Vitamins




Vitamins and minerals can be absorbed by the body in a number of ways. They first enter our body through the food we eat. Secondly, we can take vitamin supplements to increase the amount of pertinent vitamins and minerals. There are different methods of taking medication and one of the most common methods is absorbing it in its liquid form. Do the advantages of liquid vitamins far outweigh its disadvantages – if there are any? Read on and find out.





Better or Easier Absorption for Kids



Although liquid vitamins may taste worse than vitamins in flavored, chewable tablet forms, they are however easier to absorb. There are numerous cases in which children have problems with choking, breathing and swallowing simply because of their inability to absorb medication or vitamins in this form.





This is the same problem as well for adults who have lost their ability to control their jaws or are unable to digest anything that is not in liquid form.





Liquid Vitamins are More Effective



Because of its form, liquid vitamins can be assimilated immediately into the blood stream for a more systemic administration of the vitamin and its average absorption rate is approximately 90 to 98%. It is also three to five times more concentrated than vitamin pills and this lead to higher bio-activity and greater therapeutic benefits.





The Link between Antioxidants and Liquid Vitamins



Have you ever wondered whether or not liquid vitamins contained oxidants as well? Vitamins E, C and A are examples of antioxidants and they are commonly found in vitamin supplements but what about liquid vitamins?





And the answer is an absolute YES. Liquid vitamins must in fact contain such antioxidants or they’ll prove to be ineffective compared to other vitamins. Remember that the most important of all antioxidants – Vitamins A, C and E – are not internally produced by the body so they must be a regular fixture in our diet. Antioxidants are our main defense against effects of damaging oxidation reactions. Antioxidants are our best weapons against suffering from any form of cancer. Without it, we are basically weaker and less healthy.





Liquid Vitamins versus Digestive Acids



One reason why people refuse to acknowledge the benefits of liquid vitamins is because of the supposed destruction by digestive acids of any vitamin or mineral that it does not recognize as part of the process of digestion. The opposite is, in fact true. Our digestive system actually prefers or is able to better absorb liquid vitamins and minerals rather than those made in pill or capsule form.





A vitamin pill or tablet has to be digested completely before it can benefit the human body. It must be broken down into absorbable nutrients or only up to thirty percent of it will be absorbed by the human body. Liquid vitamins however provide a better and easier solution for the digestive system. Because it does not depend in any way on mechanical digestion, an estimated 90% of it can be absorbed directly by the body.





It’s vital to remember that digestion does not mainly function to destroy vitamins and minerals but rather to transform them into substances it can use to improve the general constitution of the body.





Liquid Vitamins: Toxic or Not?



Another problem posed is the amount of colloidal minerals found in liquid vitamins. Are they harmful or not?





In truth, even plants and fruits contain a trace of such minerals in them. Apples, for instance, contain 3-5 mg of aluminum as it’s one of the most abundant elements that can be found in the surface of the Earth. But do you hear anyone telling you that apples are dangerous to your health? On the contrary, what we are more likely to hear is that an apple a day keeps the doctor away.





And so it must be with liquid vitamins as well. Containing a slight amount of colloidal mineral doesn’t mean it’s bad for our health right away. Colloidal minerals, are above all else, naturally occurring elements and can not therefore be avoided.





You Have a Choice



At the end of the day, however, it’s still up to you whether or not you wish to take vitamin supplements in liquid or solid form. What really matters is what you prefer and which will ultimately work better for you.


Your Thyroid and Weight loss – The Connection is Real




Your thyroid dictates much of your metabolism, any malfunction or disease afflicting this area may cause you to have problems in metabolism leading to a drastic problem with your weight – you may either gain weight, lose weight, or may find that losing weight is harder than usual.





Those that plan diets do not take into consideration how their thyroids and metabolism may affect their weight loss program. Most experts and even the media pitch in and recommend that the best way to lose weight is cut calories.





Those with a condition called hyperthyroidism suffer from an overactive thyroid leading to one having his or her metabolism skyrocket. If this is the case, then you will probably lose weight fast. This is a nice proposition for some who wish to lose weight. However, this is actually hazardous to the health.





Aside from the medical difficulties such a disease brings, one will also notice weight problems as a result. These people have trouble keeping on weight and may notice weakness and bulging of the eyes. This disease may need special treatment from doctors.





Hypothyroidism on the other hand works in the other direction – slowing metabolism until the body gains weight at an incredible rate. Like hyperthyroidism, hypothyroidism causes a general weakness in the body. It too may need special treatment and may cause serious health problems if left unattended.





While cutting calories in itself can be very hard for most people – imagine, the people involved in life and death struggles at the supermarket regarding whether to buy that extra box of sweets, some have exactly the opposite problem.





Instead of eating too much calories – which is a problem in itself, they eat too little calories instead.





Problem? What Problem



The problem with some is that they believe that since the experts say that they have to cut calories, cutting calories to an inordinate amount will reap greater results. Unfortunately, it doesn’t work that way. While cutting calories helps diets, consuming too little calories pushed the body into a hoard mode, the body’s metabolism slow to adapt to the lesser amount of available energy.





If your body enters this mode, your body will work at such slow metabolism that losing weight becomes impossible. The technique here should be to reduce calories without the body slowing its metabolism. Only then can losing weight become easier.





Another problem that can arise from decreased metabolism is that when your metabolism slows due to a drastic reduction in metabolism, and then you suddenly eat a good, hearty, calorie-filled meal, you are bound to gain more weight owing to the increased surplus of energy.





This is why an imbalanced meal is highly discouraged among those that seek to lose weight. The sudden loss and increase of calories will cause an imbalance in one’s energy consumption directly affecting fat deposit.





Here is a simple computation to help you get to the right amount of calories you will need per day so that you get your nutrients in the right balance.





First of all, multiply your weight in kilograms by 30. If you only know your weight in pounds, divide it by 2.2 to get to its English equivalent. We divide this number by 30 because that is the number of calories you need to maintain your weight per pound of weight.





For example if your weight in pounds is 150, divide it by 2.2. That will give you a figure of 68.18. This is your weight in kilograms. Multiply this by 30 and you will arrive at the amount of calories you will need per day to maintain 150 lbs.





You may consult a nutritionist to help you come lose weight. In the end it all comes down to math. If you consume more that your body needs, it stores it as fat. Now is probably a good time to start studying the back of those grocery cartons.





Try to keep your diet at a 40% protein, 25% fat, and 35% carbohydrate meals at 300 calories per meal. Spread out these meals in a day for optimum results.





While it may be simple computation to get at numbers, do not forget the earlier mentioned fact that the body adapts to its condition. Expose it to extreme ones and you may find yourself getting results you never wanted. Consult a nutritionist for more advice.


How to Read Food Labels




You cannot measure every morsel that passes your lips, but it is a good idea to measure most foods and beverages until you get a feel for portion sizes.





It is a supersized world out there, and most people are surprised to find that their idea of a single serving is actually two or three.





If you are into bells and whistles, there are food scales that are preprogrammed with nutritional information, as well as scales that will keep a running total of your daily food and nutrient intake for you. The only tools you really need, however, are a simple and inexpensive gram scale, dry and liquid measuring cups, and idea on reading food labels.





Among all of the mentioned tools, reading food labels seem to be the most effective way of determining the right kind of food to be bought in the supermarket. It lets you make sensible food selections. Through the “Nutrition Facts” section in a particular item in the grocery, you can identify the amount of serving sizes provided in that product.





With food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount “per serving.”





However, understanding and reading these food labels can be very perplexing. A typical consumer would definitely ask what those numbers mean and how it will affect her diet intake if ever she will religiously follow the serving guide as stipulated on the food label.





To further have a clear and more comprehensive understanding of the items stated in the food label, here is a list of things that you need to know:





1. Serving size





This is the primary item you will see in a food label.





The amount of servings stated in the food label refers to the quantity of food people usually consume. However, this does not necessarily mean that it reflects your very own amount of food intake.





Moreover, serving size determines the amount of nutrients that enters the body. This means that if you will follow strictly what the serving size is, you will obtain the same amount of nutrients according to the serving size that was given in the label.





For instance, if the serving size says one serving size is equal to 54 grams, that would mean you have to measure 54 grams and eat that and you have just eaten one serving. So to speak, the amount of nutrients stated in the food label is the same amount that has entered your body considering the fact that you have just eaten 54 grams.





However, if you have eaten everything, and the food label says that each pack is equivalent to 4 servings, you have to calculate the amount of nutrients that have entered your body. This means that if the food label says 250 calories per serving that means you have to multiply it to four to get the total amount of calories you have taken.





2. Nutrients





This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated. Usually, the nutritional amounts are based on both the 2,500-calorie diets and the 2,000 recommended dietary allowances.





In order to understand the numeric value of each item, you should know that the “% daily value” that the food label indicates is actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calorie.





If in the event that you have purchased an item that has a dietary allowance different from the 2,000-calorie diet, you just have to divide the stipulated amount by 2,000 and you will be able to identify the “%daily value” for the nutrients.





3. Ingredients





This refers to the list of the ingredients that were used to manufacture the product. The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity. This simply means that the actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient.





4. Label claim





This refers to the kinds of nutritional claims of a particular food item. For instance, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.





Indeed, reading food labels can be very tedious and confusing. Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can already control the amount of food that you take.


Benefits of resistance training






Do you want to have a stronger and more beautiful body? Then the best thing to do is get on your feet and start doing the resistance training.





What Is Resistance Training?





Resistance training involves activities that use weights, machines and even body weight to work out the muscles properly. It is also known as strength training or weight training. This can be very helpful in achieving a healthier body.





This kind of training is usually associated with athletes who have to build up their bodies. Most people would think that when resistance training is done, the body will grow bigger. Actually it will not. Resistance training is simply about increasing the strength of the body, not its size.





Actually, this can be practiced by anyone. It basically builds and tones the muscle to give the body a better look. This training program is even very much advisable to the elders. The usual training programs undergone by the elders are standing free-weights resistance or the moderate-intensity seated machine training.





How Does Resistance Training Work?





A resistance training program will include the use of various exercise equipment and machines like the bench press, dumbbell or barbell. When the equipment is used, the muscles of the body will be pitted against the weight. The cells of the body will then adapt to the extra weight. This will then result to hypertrophy or the enlarging and increasing of the nerve cells to help in the muscle contraction.





Before doing any resistance training, it will be best to consult first with the doctor. This goes especially for people who have medical conditions or are overweight. This kind of training is not something that you can explore on your own. You have to know the proper equipment for the needs of your body. The body must also be conditioned first before taking in the weights.





Resistance training can also be done without resorting to the equipment. Doing push-ups is one good example. You can do it just about anywhere where there is enough space for you to move. This time it is your own body weight that will be pitted against the muscles. So those who are a bit constrained in the budget can still do resistance trainings.





What Are the Benefits of Resistance Training?





1. Increase Bone Mineral Density



Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, there may be problems with the bone mineral density as the remodeling may not be as active anymore. This is especially a problem to post-menopausal women.





Bone mineral density is usually supported by the hormones. To address the problem of not having the hormones to maintain the bone mineral density, physical activity is the next best option. Resistance training is one physical activity that can address this.





2. Increase Strength



Strong bones and strong muscles will be developed as you undergo the resistance training program.





3. Increase the Range of Activities



When your body is strong enough to carry some considerable weight, then definitely you will also be capable of doing more strenuous activities. You are less likely to be lazy and you can live a more active lifestyle.





4. Reduce the Body Fat



Pitting the weights on your muscle will definitely give it the body the exercise it needs and get rid of the undesirable fats. Thus expect the tone of the body to improve. Even more, expect the body to look better, to be leaner.





5. Improve State of the Elders



For the elderly, undergoing a resistance training program will help improve their health and decrease the risks brought about by the age. They can be more independent, without needing to rely on other people for doing simple things. Being able to do so will also decrease the risk of injuries in the elders





6. Improve Heart Condition



Regularly doing resistance training can result to a lowered heart rate and lowered blood pressure, especially after exercise. The risk of heart diseases is reduced to a considerable extent.





This kind of training however must be properly done. It requires commitment and consistency. It will have to be done in a regular basis, following a schedule that the doctor or the physical trainer would recommend. If done incorrectly, the benefits of the program may not be enjoyed and it can even result the injury.





The key here is to simply take your time. Do things one step at a time correctly. As your body condition improves, then move on to more challenging tasks. The strength of the body and its overall look are at stake in the resistance training. So you better be sure to do it properly.


Importance of Warming Up Before Exercise






Since a lot of people are involved in physical exercises, it is imperative that the importance of warming up before any strenuous activity should be discussed. Many have repeatedly ignored going through the warm up stage before working out, not knowing the consequences in doing so.





Why warm up? Several changes takes place in the body once physical activity is initiated. A person's respiratory rate, blood flow, and oxygen and nutrient levels delivered to the cells increases. The rate of increase should be regulated in a steady pace to prepare the body for the physical stress that exercise will demand. If one foregoes this priming procedure, the body will function less efficiently and the workout will produce less quality results. Warming up preps up the nervous system, heightens mental awareness and alertness, and loosens up joints and muscles to make them less prone to injuries. Warm ups jump starts the fluid located in the joints, minimizing the risk for wear and tear of the muscles. It gives the heart a suitable period to adjust and pump up blood and nutrients into muscles.





This is vital for older people, since they have tissues that are less supple; they have joints with less fluid, and weaker hearts. Sudden exercise can produce heart attacks to older people.





How does a person warm up properly? Initially, it can be done in any procedure that enables the heart to beat faster. One can simply walk and jog, or if a cardiovascular equipment is available, such as rowing machine or a bicycle, it can be utilized. Start at a gentle pace, and then slowly increase the pace until heart beat rate increases and the body temperature rises. It important to note that the pace should be in accordance to one's current fitness level, where the activity will leave the person energized and not exhausted.





After working up a light sweat (suggested time is 3-5 minutes, longer if the person is working out in a cold environment) one should do dynamic stretching. Stretching helps in developing overall flexibility, particularly in the spine, shoulder, and hip areas. The kind of stretching depends on the type of activity a person plans to engage to. For instance, if one is about to play sports, the recommended kind of stretching would be the ones that mimics the movements that will be done in the court or field. If one is about to do martial arts, light sparring can be done in the quarter of the normal speed, or just simply do the movements in slow motion. Be certain that the major muscles groups are stretched for 8 seconds minimum. It is necessary to remember to keep feet moving or do leg exercises whenever the upper body is stretched to keep prevent blood from pooling in the legs. Remember, one should only do stretching if the muscles are already warmed up. Do not bounce while stretching. It leads to a contraction that can result in muscle tear or pull.





For weight-lifters, this is what should be done after the initial warm up. Load the bar with about 50-60% of the heaviest weight to be done for the session and perform the number of repetitions that will be done for the heavy sets. For the second set, the weight will be increased to 80%, then eventually to 90%, decreasing to 2-3 repetitions. Afterwards, rest for about 30 seconds, then repeat the steps. After this warm up, one can now proceed to the heavy lifting for the day. The advantage of doing the procedure is that the heavy sets will feel less daunting and can now be performed with considerably less stress.





After warming up and proceeding to the main workout, it is equally important to cool down. When a person suddenly stops exercising or lifting weights, blood gathers in the muscle and oxygen is blocked. When this happens, a person runs the risk of having a heart attack. So cooling down should have the same importance as warming up.





Exercise is good for the health. Everyone is encouraged to pump it up, just remember to remember all the necessary precautions not only to maximize the workout, but also to stay safe and healthy.


Exercise and Cellulite




When Mike turned 65, he was 25 pounds overweight. By strict dieting, he shed the extra pounds, but he lost more weight; he also lost his energy and vitality. He was always exhausted, and his friends, seeing his gaunt, drawn face, worried about his health.





By the time volunteered for a particular fitness program two years later, he had put 25 extra pounds back on. After 6 months of exercise and some willpower at the dinner table, Mike slimmed down again. This time he felt better than he ever had, brimming with energy and glowing with good health.





What made the difference? The first time Mike lost weight; the second time he lost fat. The distinction is important. According to research, a large portion of the weight lost by dieting alone is active tissue, such as muscle and connective tissue, while a smaller fraction is excess fat. Exercise has the opposite effect. It increased his lean body mass and decreased his excess fat.





Same thing goes with cellulite. Most people tend to think that cellulites are only present to people who are obese. That is why they sometimes associate cellulite with fats and obesity.





Actually, even if cellulite refers to the chain of wrinkled “fat cells” and “subcutaneous connective tissues” beneath the layer of the skin, it should never be associated with people who are fat or obese. In fact, there are many people who have cellulite but are not fat at all.





In reality, nobody knows the main reason why some people accumulate cellulite. However, there are some factors that health experts are considering such as the structure of the fat cells or the poison that entered the body. Some experts say it may be caused by some hormonal changes in the body. But none of these things has been proven to cause cellulites.





However, the only main reason why most of the cellulite cases are abundant in women is that the connective tissues of women are more rigid and firm than men. Hence, whenever a woman gets fat, the fatty cells tend to swell and get bigger. It creates a protruding appearance to the skin producing an “orange peel” look.





For this reason, women are more prone to cellulite than men. That is why it is important for women to be more careful on their body as they have higher chances of accumulating cellulite.





Fats and Cellulite





With the many cases of obese people having cellulites in their body, most of them believed that their cellulites are caused by being too fat.





Even though not all those who are obese develop cellulites, being overweight can really trigger the development of cellulites. This is because too much fat under the skin tend to push the connective tissue creating a strain on the skin. Thus, cellulites form.





However, this is still dependent on the structure of the cells. If an individual’s cell structure does not inhibit the tendency to bulge or expand even if fat deposits accumulate, then there will be no cellulites.





So, the most important thing to remember here is to keep those connective tissues firm and strong and avoid accumulating excess fats so as to avoid the development of cellulite.





How? Start an exercise routine program.





Transforming food into fat seems all too easy for most of us. Losing fat is far more difficult, and to accomplish this, we have only three alternatives: (1) decrease food intake and keep activity constant; (2) increase activity and keep food intake constant; or (3) combine both approaches: diet and exercise.





Physical activity can help reverse the results of inactivity. An hour of vigorous exercise burns up 300 to 600 calories. If you also cut 300 to 500 calories from your daily menu, you can also lose weight at the rate of one to two pounds a week.





Without exercise, you would have to eat 500 to 1,000 fewer calories a day to lose the same number of pounds in a week. Exercise is not for everyone who is over-fat, however. The severely obese person should exercise only under medical supervision to prevent strain on the cardiovascular system and connective tissue. And no one should restrict food intake drastically without consulting doctor.





Resorting to this kind of activity will only get the matter worse. Remember what happened to Mike? He thought that when he started dieting, he would eventually lose all the excess fats he has accumulated. The problem is that he lost those connective tissues rather than excess fat.





For people who are prone to cellulites, this will be a greater problem. Losing connective tissues instead of fat by strict dieting can only make the skin more prone to greater problems but the fat cells are still there. That only means that the problem is not solved at all.





Hence, if you wish to loose those cellulites, it would be better to loose those fats first. The idea here is to burn those fats by increasing your metabolism by 7.5% to 28% more than your normal rate.





It is for this reason that exercising is an important factor in losing cellulite. So for a more cellulite free body, always engage in an exercise routine.


7 Diet Secrets of the Stars






Celebrities always look fabulous. Whether appearing in television or films or strutting down the red carpet during movie premiers and awards, they never cease to fascinate us with their larger than life presence. The truth is, it takes a lot of effort to look the way they do, and being the public figures that they are, they cannot afford to slack off when it comes to taking care of their physical appearances. Their livelihood largely depends on how they look. Aside from the clothes, the hair and the makeup, celebrities have to take good care of their bodies.





So it is no surprise that these stars have their own secrets when it comes to staying fit and gorgeous. Their health agenda can range from extreme workouts to well-planned meals. Who doesn't want to know their secrets in staying absolutely sexy? Here are some of the diet secrets of seven women celebrities.





1. Jennifer Aniston



The star of the phenomenal television show Friends not only mesmerized audiences with her adorable comic sense and her famous hairstyle, she was also known for having one of the sexiest bodies in Hollywood, as she appeared in countless magazine covers. To stay trim, Jennifer follows the 40:30:30 diet method. The diet consists of:





40% Low glycemic carbohydrates



-Foods such as beans, fruits and vegetables, legumes





30% lean proteins



-Tofu, fish, chicken, turkey, beef and low fat dairy products





30% essential fats



-nuts and seeds, fish and olive oils





It is essential that every meal should contain macronutrients to attain the balance of hormones and maximum weight loss.





2. Kate Hudson



The gorgeous daughter of actress Goldie Hawn gained 60 pounds during her pregnancy, which she needed to shed quickly before commencing on her next film. From her previous eating plan, she switched to a higher protein diet. She consumed high protein meals in smaller portions, and she combined this diet with an exercise program that includes weight training and cardiovascular workouts. After getting a lot of flak because of her post-pregnancy figure, Kate removed all that baby weight in only four months and has gained abdominal muscles that gained the envy of many in Hollywood.





3. Oprah Winfrey



As one of the most successful talk-show hosts in the world, there is no question that Oprah needs to maintain her physical appearance for her millions of audiences. Known as one of those celebrities who are constantly battling weight gain, she has recently toned up her figure and has never looked figure in age 50 by combining a regular exercise regime and diet plan. Oprah works out five days a week, spending 30 minutes on the threadmill and doing free weights. Her eating plan consists of legumes, fish, nuts, fruits and vegetables, chicken and dairy products that are lowfat. She limits her consumption of white sugar and flour. Oprah also credits her trim figure to her habit of not eating anything after seven in the evening.





4. Gwyneth Paltrow



A lot of people may find it hard to believe that the perpetually slim Academy award-winning actress actually needs to diet. Gwyneth actually follows a healthy eating plan that resembles Oprah's, avoiding sugar and white flour. She usually follows a macrobiotic diet, eating foods like vegetables, brown rice, and lean meat. She also eliminated dairy from her diet, and does yoga everyday.





5. Madonna



The pop star known as the Material Girl has always flaunted a body that is to die for, and has become a true fitness paragon over the years. She keeps herself in tip-top shape by having Ashtanga Yoga, and follows a strict diet that mostly shuns junk foods. She adopted a macrobiotic eating plan that includes organic foods rich in lean protein.





6. Claudia Schiffer



The bodacious German supermodel eats salad and steamed vegetables for dinner and eats only fruits before the afternoon. While on locations, she prefers to eat black grapes and drinks tomato juice and herbal tea.





7. Christie Brinkley



Long-time supermodel maintains her all-American good looks by being a vegetarian. She does not keep junk foods of any kind inside her home to make sure that she does not eat them when cravings occur. She snacks on sweet potatoes in place of candy bars, and she adopts a liquid juice diet when she needs to slim down fast.





Celebrities are just like ordinary people. They need to maintain their figures just like anyone else, and there is more pressure on their part since they are constantly in the public eye. Ordinary folks can have celebrity-like bodies, too, and by following these diet and fitness plans, they can also look like red-carpet worthy.