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Battling With Weight Loss

2008-03-19T18:36:00.000-07:00

This is probably the HOTTEST topic around. Everyone wants to know how they can loose more weight. Yo- Yo diets come and go all the time, people pop pills, try out patches and or starve themselves for awhile and then just go right on binging again putting on more weight. Crash diets just bring about disappointment as more money is wasted and more weight is put back on. So why is it that so many people are battling with this weight epidemic and why are so many people putting on more and more weight as the years go on?

Well this could be a very long and in depth article but we are not going to go into all the nitty gritty as to why this happens, the reasons are so many and we could literally be here for days looking into all the whys and hows of this problem.

The thing I think that needs to be remembered is that there are various reasons for being over weight and yes in some cases obese. According to the National Center for Health Statistics in the United States alone 66.3% of all people are overweight or obese. Now that is a staggering statistic.

Lets have a quick look at some of the reasons why people battle with weight loss. For so many people it is a constant battle and one they feel they have already lost from the word go. Your quality of life is affected when you are over weight and you really dont feel good about yourself, in fact you feel down right rotten, worthless and just not worth the time of any ones day and so we see how the destructive cycle continues. You comfort eat and just keep putting on more weight leaving you feeling worse about yourself after each and every mouthful. A mouthful that you know you dont really need but you just cant stop yourself.

One of the things you certainly do not have control over is if it is a genetic factor that has caused you to put on weight and subsequently battle to loose the weight again. Maybe you have always been bigger than average and due to your bone structure you are just that way. Due to these genes your appetite is affected, the rate at which your body metabolizes food and then of course the fat muscle ratio and how it is distributed in your body plays against you. Dont get me wrong you may not have control over your DNA make up but you do have control over how you can handle it from here. Knowledge is power and when you are equipped with this power you can make better life style choices. Dont put unrealistic pressure on yourself, it is not worth it and it makes you feel worse when you dont reach these unattainable goals. Accept yourself and realize that you are wonderful just the way you are, and yes you may have to watch what you eat and how much of it you do eat and when!

you eat coupled with exercise routines but remember to take a break once in awhile, cheat a bit here and there and then get back to watching what you eat. If you do not allow yourself the odd indulgence here and there, you will be completely miserable and just like any strict diet, give up, over indulge and put on more weight. You need to find that balance that makes your body and your taste buds happy.

Then we have the Thyroid problem. This is not diagnosed often enough. More often than not the possibility is dismissed or just missed as a possible option. The thyroid gland is what is responsible for regulating the bodies metabolism, energy, hormones and vitamins. It sits at the base of your throat and is stimulated by the pituitary gland to produce the necessary hormones needed to keep the bodies metabolism and energy levels at the noStrermal functioning rate. When you have an under active thyroid you have Hypothyroidism and it tends to affect woman far more than it does men. In this case the thyroid gland does not produce enough of the thyroid hormone and thus it is not effective in regulating the bodys metabolism and use of energy. Some of the signs to look out for are extreme tiredness, weight gain, swelling in the face and in these cases you will find you have particularly puffy eyes. Your hair may be thin, your skin dry and thickened and your menstrual period may b!

e heavier than usual. Constipation and an increased intolerance to cold weather, poor memory, depression and muscle cramps are also signs of probable hypothyroidism. This is normally treated by a daily dose of thyroid hormones; they may be either synthetic or natural hormones to help bring in what your thyroid gland is failing to produce on its own.

Stress is also said to cause weight gain. Now before we all sit back and think that another lecture about comfort food is on its way, let us look at why weight gain happens when under stress. I did an article recently on acne and some of the causes or contributing factors to acne and one of the things that came up is cortisol and how it affects the skin. Well cortisol affects ones weight and, in effect, weight loss too. Cortisol is a hormone that is released in ones body when under stress, hence the reason it has been labeled the stress hormone, and it comes about because of the fight or flight reaction that gets released in all of us. With regards to weight it is the reason why your body hangs on to weight the way it does.

As already discovered cortisol tends to have many different affects in the body and so one of its functions is to help the body produce blood sugar from proteins. We all know what too much sugar does; it causes fatty deposits in the body. In these instances the fat is generally deposited around the abdomen resulting in the tire belly. The best root to go is to have your cortisol levels tested and leave the treatment of it in the hands of your health practitioner. Even though the role of cortisol in weight gain is under some debate a test showed that women who have higher cortisol levels in their bodys have a greater tendency to eat high fat foods than women whose cortisol levels were lower. I dont think tests are really necessary to prove when women eat more because we all know from personal experiences how and when we indulge ourselves in comfort food. Invariably ones emotional state is not as relaxed and calm as it could be.

Some medications cause weight gain, such as birth control pills, steroids and antidepressants. The best thing to do would be to consult your health practitioner and let him/ her alter your medication to suit your bodies needs and prevent you from continuing to gain excess weight.

I think the biggest contributing factor to weight gain and why people battle so much to loose the unwanted weight is unfortunately lifestyle. There is regrettably no miracle pill or miracle patch that will just shed away those pounds. We live in a time of convenience and because of this take aways and drive thrus are becoming our usual place to have a meal. It is the norm rather than the exception to the rule. They tempt us at nearly every street corner, they fill us quicker than any health snack and lets face it even though the nutritional value on a scale of one to ten is maybe -1, we dont really care, it tastes good enough and it is easily accessible. Exercise just tends to be too much effort and we dont always have the time for it either. Diets are just a pain in the neck and who knows what we are really doing to our bodies in the long run with all these pills that go with it? Just as food is used to deal with depression, sadness, stress and anxiety it is al!

so used to celebrate and enjoy life. What goes invariably hand in hand when celebrating with food, well alcohol and it is well known that large consumption of alcohol is also responsible for putting on weight around the belly.

At the end of the day we go back to the importance of having a healthy body image. Overweight tends to be subjective and we all put these really unrealistic expectations on ourselves (thanks of course to the media and society) of what we should look like. However on the other hand we should take more notice of how much we may weigh for no other reason other than the health issues that are associated with being over weight. A high Cholesterol level, diabetes, heart failure, respiratory problems and so on is all things to look out for that adversely affect your health when you are over weight.

Sensitivity to various foods may also cause fluid retention and weight gain so have tests done to see if there are foods that dont react well to your system. Symptoms that will occur shortly after eating that if you are sensitive to that particular food are headaches, indigestion, joint pain, depression, constipation, diarrhea and respiratory problems.

As hard as it may be try not to compromise your eating habits, bypass the drive thrus. When feeling stressed as tempting as it may be to hit the food, rather go for a walk or jog to get rid of those feelings of anger and frustration. A punching bag is an unbelievable source of stress release, so maybe look into investing in one of those and go and hit that instead. Exercise is fantastic. I know it is hard to get into exercise but again dont put unrealistic expectations on yourself when you do. The lack of instant results is what puts us off so often. Drink lots of water, throw away the tempting foods and get into a well balanced diet plan that has been made for you specifically by a Dietician or Health Practitioner. Remember that you want to be healthy for yourself and your family and that way you can put your best step forward from the start.

Article By: Michelle Ludick http://wwwbhealthy247.com

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Proper Diet and Exercise Tips

2008-03-19T09:36:00.000-07:00

Here you will find some of todays most popular and recommended weight loss and nutritional foods. No matter if your trying to control your appetite to maintain your diet, or complete nutritionally balanced meals, there is a diet program here for everyone.

All of the products have been created by nutrition experts and have helped millions of people lose weight and maintain a healthy, successful weight loss and diet program. Millions of pounds of fat are being shed and kept off all across the country with these tasty foods.

http://www.6topsystems.com/diet_and_hunger_control.html

Of course, as with any diet program exercise is a must if your sincere about getting and staying in shape. Quality foods with Quality exercise, will without a doubt, put you on the road to looking and feeling your best. Once you get into a healthy fitness and food diet program, the changes you'll see and feel will make you look forward to your new life.

Losing body fat can actually slow down the metaboliism process, and in turn cannibalize your own muscle. That's why exercise is so important, especially if your losing lots of weight.. Learn more by reading Natural Bodybuilder and expert nutritionist Tom Venuto's "The Incredible Shrinking Fat Cell". http://www.6topsystems.com/6topsystems.html

With all the products on the market today making so many claims of Dramatic weight loss in only 7 days, or "I lost 30 lbs. in one month", you find it difficult to choose the proper products or diet plans. Fact is many of these actually work as claimed, but if you don't keep a steady healthy diet and exercise program, you will gain all the pounds back and then some. Many people become depressed and put on even more weight. Hunger control and nutritional weight loss foods are rapidly becoming a part of all successful diet plans.

It is important you keep a journal of your progress, including when, what and how much you eat. Also how many hours and days a week your exercise program is. You also need to keep yourself informed on the true culprits of your weight problem. Unfortunatly, most Americans seem to have their metabolisms out of whack, so cut calories conservatively and don't starve yourself.This country has the most overweight people on earth, but it doesn't have to continue. It's really a life and death choice to start living and eating healthy and alter your life style to fit your healthy weight control goals.

Below you will find some very effective exercises that require no equipment and you can do them at home or office. Always consult your physician before you begin.

Exercise Tips:

If you are already involved in a workout program, or belong to a gym, good for you and by all means, keep it up. Fact is, you don't need an over crowded expensive gym to burn fat and get in shape. What you need is to implement physical activity throughout your day while maintaining your diet plan. Start your day by stretching, then use the tips if you find it difficult to find time or get into a regular workout routine. Eat healthy and apply them to burn calories and you'll be amazed at the results in no time. You have no exscuses now, because time is not a factor.

* Instead of sitting down with your paper and coffee in the morning place your paper on counter or table top and run in place while you read.

* Fast walk or slow jog around the house. ( might not work in office )

* Shadow boxing, just like the famous boxers do, will burn tons of calories.

* If you have stairs, do some laps up and down a few times a day.

* Isometric exercises: ( resistance training without weights or equipment ) Very effective when used properly. Examples: Stand parallel to a wall and press your fist against it as hard as you can, ( builds upper arm latoid muscles ) or a good fat burner is to slow jog while flexing your muscles and shadow boxing.

This is just a short list of filling part of your daily routine with fat burning activity. Be sure to start out slow at first and don't be afraid to use your own imagination. Combining cardiovascular with resistance type exercises will produce the best results. Of course, a good vigorous workout three or four days a week wouldn't hurt either. One of the best online with over 1000 different workouts, is at http://www.workoutpass.com./rufffraun?site=47

Regards,
Rob

Rob Ryan

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Do You Have Stubborn Fat?

2008-03-19T02:49:00.000-07:00

Everyone walking on the face of this earth has an abundance of fat cells throughout their bodies. In fact, if you're a healthy adult with normal body composition, you have approximately 30 billion fat cells. This is an astronomical number when you think about it. Did you ever wonder why you have so many? Have you ever wondered what those fat cells are for?

The answer is, fat cells are part of our genetic code and they allowed us to use stored energy when food was scarce. This survival mechanism is very much the same today as it was 10,000 years ago. However, today our needs have changed. There is an abundance of food in modern society today.

When you consume too many calories, your body goes into storage mode for that "rainy day," so to speak, but the "rainy day" does not happen. So your body simply stores those extra calories as fat. When you eat less calories then your body demands your cells release stored fat for energy. Pretty simple equation, however it does not appear that all fat is the same.

The placement of fat deposits on our bodies varies depending on each person's genetic influences, lifestyle choices and nutritional intake. Men tend to store their body fat around their bellies and chest. Women tend to store it around there hips, buttocks, thighs and back of their arms. A complete discussion of hormones and fat storage would be beyond the scope of this article, but let it suffice to say that certain hormonal process do determine body fat distribution.

There is one major factor that many people do not realize when they are attempting to lose body fat and this can be a stumbling block in anyone's long term success. Many people approach fat loss and fitness with great enthusiasm and determination. With this attitude, they lose body fat and feel great, but even so, they just do not seem to get rid of ALL they fat they want to. They lose fat successfully for a time, but ultimately get stuck just before all of the fat is completely gone.

This is commonly known as a plateau and this plateau phenomenon causes many people who were previously successful to lose their enthusiasm and return to their old ways. When old habits take over again and this happens to the majority of dieters - the body fat comes back with a vengeance. This is due to programming of the fat cell. Each time you try to lose body fat again, it seems to take longer and require more effort.

So what is the real solution? It's simple you must understand how fat cells work and how to get past the plateau phenomenon and defeat this last bit of body fat, that we often call stubborn fat.

I have worked with many clients and I would say most of them have a good amount of stubborn body fat. This fat is literally "programmed" to be very difficult to lose. It seems to remain on our bodies no matter what we do, hence the word stubborn fat. Modern diets and weight loss programs almost all seem to work in the beginning, but then they never really address this crucial part of fat loss the last bit of stubborn fat.

Stubborn fat develops when your hormonal pathways are broken down. Age does play a role in this: Fat deposits increase and become more resistant to fat loss methods as you get older. This you have little control over, but some things that lead to stubborn fat development are under your control. Yo yo dieting is one of them. Losing weight on crash diets and then regaining it often known as the "rebound effect" will only increase stubborn fat in the long run. A decrease in exercise and activity level also compounds the stubborn fat problem. This is why people who crash diet on low calories and refuse to exercise and move their bodies, often have the worst stubborn fat problems of all.

Our ancestors really never had to deal with this problem because they moved and engaged in physical labor as a regular part of daily life, whereas technological conveniences and the modern lifestyle have caused many of us to become lazy and inactive.

Stubborn fat is metabolized extremely slowly and is resistant to the hormonal process that takes place while the fat burning process is started up. To burn fat, the adrenal hormones better known as adrenaline and noradrenaline, attach to the fat cell receptors and essentially "open them up" so the fat can be used in the energy pathways. There are two kinds of receptors in your fat cells: one is alpha and the other beta. The beta receptors are much more active and respond to adrenal hormones. To lose body fat, the adrenal hormones switch on and the body begins to use fat as energy. However, in the case of people with stubborn fat, this does not occur, so no body fat is lost.

According to my good friend and colleague Ori Hofmekler, author of the warrior diet, "stubborn fat" has a lower ratio of beta receptors to alpha receptors." Therefore, your body's hormonal "fat dissolver," adrenaline, will not be able to enter the fat cell and open the door. Ori also points out that "to make these matters worse, stubborn fat has more estrogen receptors which cause even more stubborn fat."

If all this sounds bad enough, what makes it even worse is that if you indulge in the typical modern diet and sedentary lifestyle, this often results in reduced insulin sensitivity (read my past article on Insulin Sensitivity for more information). Added on top of everything else, your fat tissue becomes so incredibly resistant to your attempts to lose it, it seems like you will be stuck with it forever.

Diets fail because they only look at the caloric reduction side of the equation. You need to understand the other variables in the equation exercise and lifestyle. You need to understand the deeper issues you are really dealing with. Getting rid of stubborn fat is not nearly as simple as just slashing calories and dieting. Stubborn fat is the result of a complex interplay of biological and hormonal processes all of which are affected by how you eat, how you move and the type of lifestyle you lead.

Now that you understand why you have stubborn fat, right down to the hormone and receptor level, the question is "How do you alter your nutrition, exercise and lifestyle to get rid if this resistant body fat?" The answer will be found in part two. Stay tuned.

Copyright (c) 2006 Personal Fitness Developement

David Grisaffi is a Sports Conditining Coach and holds multiple certifications including three from the prestigious CHEK Institute. Plus he is also the author of the popluar selling e book, "Firm and Flatten Your Abs," which teaches you how to develop a ripped abdominal region. Lean how to shead bodyfat and eliminate low back pain and recieve his free newsletter by visiting: http://www.flattenyourabs.net.

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How To Lose The Pooch Belly- Removing the Belly Bulge

2008-03-18T17:29:00.000-07:00

How to lose the pooch belly- Removing the Belly Bulge

It would not be wrong to say that half the people in the entire world suffer from the problem of obesity and excess weight. With the modern lifestyle becoming increasingly becoming static and no physical activity, a large number of people including youngsters below 30 years of age are becoming obese. It is observed that obese people normally have an out of shape belly. Both, men and women have a common tendency of developing a large and protruding tummy. This is due to an increasing concentration of fats near the stomach area. There are several exclusive exercises which are essential for removing this bulging belly.

Steps to Lessen a Bulging Belly

There are many steps which can be successfully implemented to reduce a swollen tummy. These steps are actually known to the people, but since they are difficult to follow they are not very much implemented. The first step is to exercise perfectly and follow the exclusive stomach exercises. These exercises include brisk walking, sit-ups and abdominal crunches. Brisk walking is a great way to regulate body metabolism and burn excess fats especially belly fats. Sit-ups and abdominal crunches do not actually help in burning excess fats but are essential in strengthening abdominal muscles and flattening the bulge. Belly flattening exercises need not always be well defined. Even some normal household work and chores are great belly exercises. Work like gardening and other work which involves physical activities like bending, lifting, twisting etc are all great exercises for flattening the belly bulge.

To lessen excess belly fats and flatten the tummy, the individuals must be very careful of their diet. They must refrain from eating fatty and high calorie foodstuffs. They must strictly have a diet which contains lots of fresh and green leafy vegetables, fresh fruits and less oily substances. They must avoid sweets and keep it to a minimal. Individuals must avoid desserts, creamy and fried foodstuffs. These are the main causes for developing belly pouch and thus must be avoided at all costs. Excess sugar is the most important reason for developing a large tummy and hence sugars must be kept at a low minimum.

A reason given lately for people developing a belly pouch is the stress which has become so much a part of the modern lifestyle. It is a bit difficult to believe, but stress is a cause for obesity and developing large tummy. Increase in stress results in an increase in the level of hormone called cortisol which is responsible for developing excess and unwanted belly fats. Individuals must try to reduce stress levels and involve themselves in healthy physical activities, stress busters and recreational activities.

Signing Off

Generally when people become fat it is the belly that goes out of shape. It makes the entire body form is disturbed and it looks very ugly too. Thus when individuals begin to develop even a little bit of belly pouch, they must immediately take steps to flatten and have a regular exercise regime.

Gary Cheung is fitness professional in New York City. He has helped many people change their lives. He currently runs a free informational website on weight loss. Please visit: http://www.weightlossmasterpiece.com

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San Diego's Top Certified Personal Fitness Trainer Reveals the essential strategies for lasting weight loss and lifelong fitness

2008-03-18T14:05:00.000-07:00

16 Tips for getting maximum Weight Loss and Fitness results in minimum time

*Do you want to improve the quality of your life?

*Do you want to look and feel better than you have in years - maybe better than you ever have before?

*Do you want to protect yourself from disease and injury? And do you want to live a longer, more vital life?

I'm confident that you answered YES! to each of those questions, just as have the hundreds of individuals I've counseled, coached, and trained in my career as a Certified Personal Fitness Trainer and Health Expert.

Right now I'm going to reveal to you the 16 essential strategies that have enabled my clients to achieve these important goals.

These simple strategies can be immediately implemented into your lifestyle with little sacrifice on your part (okay, if not eating artery clogging fast food burgers and fries is a big thing for you, then maybe you won't look at that sacrifice as "easy," but I guarantee you it will add quality years to your life).

Why believe me? Because I have been training people for 14 years. Because I've seen people fail and others succeed. Because I'm the only person in San Diego who has 15 years of solid medical training, a NSCA CPT, and I am also a Certified Master Fitness Instructor through the Prestigious Coopers Institute. Because all of my Personal Training Clients are happy and getting good results. I am giving you this information because I'm tired of seeing people getting ripped off and wasting their time and energy on the latest "Miracle" diet or device. I'm tired of seeing slick marketers make a lot of money by selling people lies that won't help them.

So let's get right into it. Read on to discover...

1. How to Stay Motivated.

One of the biggest problems most people have is that they work out great for a couple of weeks, then just fade away.

The people who stick with it are those who have these two things in common:

* They don't follow a set routine. Routines always become boring. They also set you up for repetitive stress injuries. They don't work either. Your body quickly adapts to any routine and doesn't need to change any more to keep up.

* They get on an effective exercise program, so they get good results. The people who lose their motivation are the people who get frustrated because they are not getting good results. When you are getting good results, you will be so pumped that it's actually hard to quit.

A good fitness instructor will help you with both of these items.

2. Don't make it so hard.

Most people think of exercise as torture. They imagine that you must sweat and groan for hours every day to get in good shape. Not so, my friend! Two days per week of 30-minute low-intensity cardiovascular exercise (walking, jogging, biking, swimming); and two days per week of 30-minute light resistance training (using weights or resistance machines) is adequate in the beginning. As you become acclimated to the lifestyle shift, you can add more days and get improved results. But beware: if you try to do too much too fast, you may end up quitting altogether. If you've tried and failed doing it alone, then I suggest you get a training partner or personal trainer who will help you sustain your motivation.

3. Your exercise program needs only three things. If you skip any one of these three, your results will suffer.

* Resistance Exercise. This will raise your metabolism and cause you to burn more calories all day, even when you are asleep at night.

* Cardiovascular Exercise. Your heart rate during cardio exercise should be 60% to 80% of your maximum heart rate. The simple formula for calculating your 100% maximum heart rate is 220 minus your age. If the intensity of your exercise increases your heart rate beyond 80%, slow it down a bit. If your heart rate isn't at least 60%, quit loafing. Your personal trainer can supply you with a simple heart rate monitor you can wear during exercise so you always stay in your peak fat-burning range.

* Proper Nutrition. A good, hard workout can burn maybe 300-500 calories in 30-45 minutes. It only takes one Big Mac to flush your entire workout down the toilet.

4. Don't waste your time working small muscles with isolated movements.

If you don't enjoy doing resistance training or are pressed for time, concentrate on working the largest muscle groups with compound resistance movements. When I see overweight people doing wrist curls or lateral raises, I wonder why. It's generally just a lack of understanding of how their bodies work. Most people want to lose fat and tone and firm their bodies. The way to do that is to use resistance (weights or machines) to train the large muscle groups. Men should be concentrating on legs, chest and back. Women should concentrate more on their legs and back. The best exercises for legs are lunges or squats (your personal trainer will show you the proper form and then monitor you during the exercise) and leg press. The best chest exercise is bench press, and the best back exercise is the seated row. All of these are compound movements, which means they incorporate multiple muscle groups.

5. Always, always, always stretch.

Stretching improves flexibility, blood flow, muscle recovery, low back pain and a host of other things. Additionally, stretching can prevent injury, make you sleep better and improve your performance in all sports. Always stretch, but be certain not to stretch cold muscles. You should always warm up before stretching. However, it is very important that you know how to stretch. Never bounce! Your personal trainer will show you the proper execution and timing of your stretches.

6. Don't do traditional sit-ups.

Unless you are super athlete with an incredibly well-developed midsection, sit-ups can lead to a strained lower back and possibly lumbar injuries. But it gets worse. Rather than hitting your abdominal section, sit-ups can shift exercise tension to your hip flexors - which defeats the purpose. There is so much misinformation about how to strengthen, tone, and firm the midsection, it's almost frightening. It is very difficult to learn proper abdominal exercise technique by reading about it or watching it demonstrated on a video. You need to do it with supervision and get feedback about your form from a knowledgeable source. And keep in mind that you use your abdominal muscles in almost every single movement you make. Strengthening your abdominal region is the single most effective way to prevent, or recover from, low back pain.

7. Set realistic, attainable goals.

You must have tangible, quantifiable, short-term, and long-term goals for your fitness program so you can gauge your progress. It's crucial to have a "baseline" before you begin, so you can measure success. Your personal trainer can give you a complete fitness analysis (you need this!) that will aid you and your trainer in developing a personalized fitness program, which addresses your particular needs. Having goals, particularly short-term goals, allows you to track your progress and keep motivated when times are tough and you don't feel like exercising. Keeping a journal of your cardio and resistance training workouts, as well as tracking what you eat is truly a fitness success secret. Just remember that your goals should be realistic and attainable. The best way for you to understand what is realistic and attainable for you is to talk to a fitness professional - not to buy into the "hype" of infomercial's, diet and fitness products that blatantly mislead.

8. Set exercise appointments with yourself.

Use your day-timer to set appointments for exercise - and then stick to them. You wouldn't miss a business meeting or client appointment, would you? So don't miss your exercise appointment with yourself. Nothing is more important than your health. Nothing. Everything else will crumble around you if your health goes south. So make your exercise appointments a priority. If you find it difficult to keep these appointments, then consider hiring a personal trainer who will hold you to your commitment. When you have money invested, and someone waiting for you to show up - you are much more likely to actually show up!

9. Remember the benefits of exercise.

Remember that feeling of euphoria you experienced after a particularly good work-out? You experienced that feeling because the most powerful "feel good" drug in the world - endorphins - were coursing through your veins. If there is a panacea, it's exercise. Nothing feels better than the post-work-out high you experience after exercising. Revel in that feeling. Let it wash over you and truly experience it. Etch that feeling in your brain. It will fuel your motivation on those inevitable days when you just don't feel like exercising. Being physically fit affects every single aspect of your life: you sleep better, eat better, love better, overcome stress better, work better, communicate better, and live better!

10. Exercise correctly.

So much time is wasted doing, at best, unproductive exercise, or at worst, dangerous exercise. Get educated on how to exercise correctly. And the absolute best way to do that is to hire a personal trainer to develop a program for you and then teach you what to do and how to do it right. Personal training does not have to be an ongoing process. You can hire a personal trainer for whatever length of time you need to learn the ropes. It could be five sessions, or it could be fifteen sessions. It's completely up to you. But statistics prove that those who understand how to exercise correctly, get better, faster results. And that's what you want, right? Results!

11. Enjoy yourself.

The most difficult thing is actually getting into your running shoes or going to the gym. But once you begin your work-out, relax and enjoy the process. Don't fight it. Make exercise your personal time. When you are exercising you can focus completely on yourself. Yes, exercising can and should be somewhat rigorous (depending on your level of fitness), but it is just that investment which makes it supremely rewarding. As with anything, if you are in the moment, you can fully appreciate the experience and truly enjoy the process.

12. Americans eat too many carbohydrates for our lifestyles.

I'm not advocating the high protein, high saturated fat diet that you hear so much about (frankly, its dangerous). But I am advocating minimizing your intake of bread, pasta, rice, potatoes and, of course, all sugary drinks. We are no longer an agrarian society participating in manual labor. Most of us are fairly sedentary throughout the day and therefore do not need the high levels of carbohydrates to sustain our energy. Additionally, carbohydrates are addictive. The more donuts you eat, the more you want. The bulk of your carbohydrates should come from vegetables and fruit. And those with high water content, such as cucumbers, grapefruit, tomatoes, cantaloupe, strawberries and even vegetable soups (watch out for high sodium), will fill you up nicely. By the way, numerous studies have conclusively proven that the quarter of the population eating the most vegetables get half the cancer of the quarter eating the least!

13. Deep-fried food has no nutritional value - none!

Almost every food, whether it's steak, chocolate or red wine, has some nutrients to contribute. But one thing is absolute: fried foods are garbage. Potato chips, French fries, onion rings, breaded chicken strips and all the rest of the deep-fried junk are pregnant with saturated fat and calories, and they contain almost zero nutritional value. If you're trying to lose weight and/or reduce fat, simply eliminate fried foods completely from your diet. Yikes! That stuff is scary.

14. Never, ever skip breakfast.

If you want to maximize your fitness results or fat-loss efforts, you've got to eat breakfast. Even if you don't exercise at all - breakfast remains the most important meal of the day. Your breakfast should contain complete proteins and complex carbohydrates (if you're trying to lose weight, you should eat the bulk of your complex carbohydrates at breakfast and lunch and only have vegetable carbohydrates at dinner). A great breakfast is oatmeal (not the pre-packaged, pre-sweetened kind) with a little honey and banana and a protein drink. Or try scrambled egg whites with Healthy Choice turkey sausage.

15. Drink plenty of fresh, clean water.

Yes, I know that you've heard this over and over again. But there's a reason for that - it's the gospel truth! The recommended amount is approximately eight glasses, or 64 ounces, of water every day. When you are exercising, you need to drink even more. Over 75% of your body is water (even bone is more than 20% water). When you don't drink enough water, and substitute diuretics like coffee, tea and caffeinated sodas, you dehydrate your body, your blood doesn't flow properly, and your digestive system doesn't operate smoothly (among other problems). Even a small deficit of water can radically affect how your body performs. Here's a good rule of thumb: if you're urine is a dark yellow and/or has a strong odor, you're not drinking enough water. Drink up!

16. Eat regularly throughout the day.

Fasting or overly restrictive diets will enable you to lose weight - in the short run, because the weight you lose is primarily water weight and lean muscle mass. In the long run, it has exactly the opposite effect you want. When you restrict your diet, your body instinctively thinks it's being starved and shifts into a protective mode by storing fat. Energy expenditures are fueled by your lean muscles. Therefore your body fat remains essentially the same and you lose vital fluids and muscle instead. The less muscle you have, the slower your metabolism becomes, and the less fat you burn. Instead of eating three big meals (or worse yet, one HUGE meal) eat five or six nutritionally balanced "snack/meals" each day. This keeps your metabolic furnace stoked, so you burn more at a faster rate. I know, it's counter-intuitive, but it's true!

There you have it. 16 essential strategies for an effective weight loss and fitness program that will have you looking and feeling better than you have in years - maybe ever!

I realize that starting (or re-starting) a productive and effective health and fitness program is not easy. That's why I encourage you to get help.

If you're sick, you go to the doctor. If you've got a tax problem, you see an accountant (or an attorney!). Have a toothache? You're off to the dentist. So why is it that so many people attempt to solve their health and fitness problems without consulting an expert? I don't know exactly, but I encourage you to make the investment in yourself - in your quality of life - by hiring a certified personal fitness trainer to educate you and help you get started (because the hardest part is just getting started and sustaining your motivation until fitness becomes habitual). Once you develop the habit, which can take as little as thirty days, your whole life will change for the better.

If I can be of any assistance to you, please don't hesitate to call me. I'm happy to speak with you and give you my recommendations without any sales pressure (I hate it when people try to "sell" me, so I wouldn't try that on you). Please E-mail me to obtain any additional information you may need. Thank you.

Best in Health,

Rivak E. Hoffman
http://www.somagenesis.com

With my diverse background in both medicine and as a personal trainer, I can create a healthy, strong, high performance body, which will look awesome and perform to higher levels. My unique style as a fitness instructor coupled with my medical knowledge allows me to methodically design a safe, effective, and productive exercise program to suit your goals.

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Mastering Leptin the Key to Weight Loss

2008-03-18T07:20:00.000-07:00

Leptin leapt into the headlines when it was identified in 1995 as a protein that triggers weight loss in mice. Leptin (the Greek term for thin) is a hormone released by your fat cells. When you lose fat, leptin levels drop and when you gain fat, leptin levels rise.

Recent research into leptin has revealed what is likely to be very important in the control of appetite, weight loss and the regulation of body weight. Advances in leptin research and its role in the control of obesity would lead to reductions in diabetes, coronary heart disease and many forms of cancer, all of which are increased in obesity.

American adults are overweight and more than 30 percent are obese. Currently 50 million Americans suffer from metabolic syndrome - a disease associated with obesity and encompassing coronary artery disease and type 2 diabetes.

Leptin affects our weight and our appetites. Levels of leptin rise just before a meal and fall when people are full. It is now known that leptin not only can affect the chemical responses that affect how hungry you are but also can affect the wiring of your brain.

Scientists are interested in whether leptin may be manipulated to help people, especially overweight people, to lose weight and not put it back on. They know that leptin is released by fat cells and tells the brain how much fat is on the body. Once leptin has been secreted by your fat cells, it travels to the hypothalamus. This is the part of your brain that controls eating behavior.

Defects in leptin signaling leads to obesity, overeating, and decreased energy output.

Normally, when leptin levels in the blood go up, the brain signals us to stop eating. But since obesity isnt the result of a lack of leptin, it is a lack of response to leptin, and obese individuals tend to have more and larger leptin-producing fat cells than thinner people, their leptin levels increase substantially with every pound of additional weight gain. This is illustrated below.

Mice lacking leptin ate voraciously and grew enormously fat; leptin injections made them stop eating and slim down. The discovery led researchers to think that fat people might also lack leptin, and that it could make them lose weight. But it was not so. Scientists found that most fat people had lots of leptin, and giving them more had little effect. (The New York Times 26/11/2002).

Researchers at the Oregon National Primate Research Center conducted a study in mice involving two separate groups that were fed high-fat and low-fat diets. The high-fat diet group developed symptoms of diabetes and obesity while the low-fat diet group did not. The researchers tested cells which conduct nerve impulses and found the cells behaved as if there was no leptin present, even though levels were 40-times higher than in normal mice. (Cell Metab. 2007 Mar;5(3):181-94).

This is due to obese people becoming resistant to leptins signal. When the brain fails to sense the leptin hormones signal correctly it thinks that more fat is required, even though we have enough, and fat begins to accumulate while metabolism slows down. Some scientists think that either leptin is not transported through the blood-brain barrier properly or the brain is not interpreting the signals properly.

With the regular discovery of hormones involved in regulating body weight it is a diverse and rapidly expanding field.

My own research of the literature has revealed to me some dietary factors that block leptin from crossing the blood-brain barrier and interfere with leptin signaling. In addition, there are foods/methods that correct these problems. I will discuss these issues in due course.

If this article is reproduced please ensure the link to my website is kept live. If you can't see the links hover your mouse over the words in the bio box.

References

Enriori PJ, Evans AE, Sinnayah P, Jobst EE, Tonelli-Lemos L, Billes SK, Glavas MM, Grayson BE, Perello M, Nillni EA, Grove KL, Cowley MA. Diet-induced obesity causes severe but reversible leptin resistance in arcuate melanocortin neurons. Cell Metab. 2007 Mar;5(3):181-94.

If this article is reproduced please ensure the link to my website is kept live.

Kevin Flatt specialisies in Alternative Medicine. He is the publisher of Leptin and Weight Loss at http://www.leptin-weightloss.com

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5 Weight Lifting Myths That Slows Muscle Growth

2008-03-18T00:39:00.000-07:00

We have all heard that weight lifting is beneficial for our bodies to maintain lean tissue, increase strength, and boost metabolism. The challenge arises when we base our weight lifting routines on certain myths. This, of course, leads to wasted time, and less than optimal muscle building results. Therefore, it is safe to say, we are not getting a great natural muscle return for the precious weight lifting workout time invested.

Weight lifting myths start when one bodybuilder tells another bodybuilder who tells another bodybuilder of this new weight lifting workout technique that really works. The only problem is the theory is backed by pure fallacy rather than sound science. It is upsetting to realize the weight lifting workout world is riddled with myths. Therefore, it is my responsibility today as an Exercise Physiologist to deliver the weight lifting truth.

My top 5 weight lifting myths will not only empower your mind, but also stimulate your body to more natural muscle in much less time.

Please avoid these 5 weight lifting program myths that I reveal below. Your natural muscle building results depend upon it.

1. Use heavy weight and less reps to build muscle mass, and low weight with lots of reps to shape the muscle and increase its definition. How many times have you heard this fallacy? I have heard it thousands of times. Many women believe this is a way to "prevent them from developing big muscles." This is definitely not the case.

The fact is shaping muscle results from decreasing subcutaneous body fat. If you simply decrease your calories each day, you can develop greater natural muscle definition. Greater natural muscle definition is even possible without lifting weights, that is, if your body fat drops low enough.

Don't get caught falling for this myth. Instead decide first what your primary weight lifting program goals really are. Are you interested in building muscle mass, or increasing muscle endurance? Next you decide the number of reps, and intensity of training. If definition is your main goal then build muscle while decreasing calories in order to strip away the unwanted subcutaneous layer of adipose tissue.

2. You can reduce fat in a specific area by working that specific muscle (spot reducing). Please note that muscle growth and body fat loss is systemic in nature. It is a fact that the central nervous system triggers the muscle growth process. Therefore, overloading the central nervous system is the most important step in natural muscle development. As far as body fat is concerned, working a specific muscle group does not mean fat will suddenly melt off in that specific area. Weight training and fat loss, once again, has a systemic, not localized effect in the body.

3. You must train at a full range of motion to develop natural muscle. There has not been a study proving that "full range" reps stimulate more muscle fibers. The fact is limited, or partial reps stimulate muscle growth, and can be considered safer. Just think, almost all of our daily activities are performed at a partial range of motion. Let's take sprinting for instance. Sprinters are not running at a full range of motion, and they still develop muscle tissue. Once again, there has been no study conducted to date which confirms you must perform a full range of motion in order to stimulate maximum muscle growth.

Now I'm not suggesting in natural bodybuilding it is bad to train at a full range of motion, but possibly more effective to train at the strongest range of motion. Thus, more resistance can be applied leading to greater muscle fiber stimulation. Consider incorporating partials in your weight training workout.

In order for hypertrophy to occur in a natural bodybuilding program there are two requirements: maximum overload, and increased work in a unit time. Range of motion is not imperative to muscle development.

4. Must weight train 3 days each week or your muscles will suddenly get smaller. Many natural bodybuilders feel this is absolutely true. Please don't fall into this trap. The fact is the opposite is best. Weight lifting less allows for maximum natural muscle regeneration. Without rest the body can't overcompensate from the added stress by generating larger muscles. Once a weight lifting workout is conducted while not completely recovered from the previous session, the whole natural muscle building process will be short circuited, and compromised. Therefore, bodybuilders who train religiously 3 days per week at a high intensity level are doing more harm than good.

Don't be afraid of losing muscle if you miss a week of weight lifting. More than likely you are gaining muscle during rest, not losing it.

5. You must do 3 sets per exercise, and multiple weight lifting exercises in order to see progress. False. False. False. Studies have proven all you need is one high intensity, muscle stimulating set in order to stimulate maximum muscle growth.

There is no scientific basis, nor reasoning for performing 3 sets per exercise.

As a natural bodybuilder, and Exercise Physiologist, I know how important it is to not fall into the trap of these all too common weight lifting myths. By reading this article you are a step above other bodybuilders, and will get much great muscle results from your weight lifting routine. The next time someone tries to promote these myths you will definitely know better. Weight train with wisdom!

*** Attention: Ezine Editors / Website Owners ***
Feel free to reprint this article in its entirety in your ezine, Blog, Autoresponder, or on your website as long as the links, and resource box are not altered in any way.

Jim O'Connor - Exercise Physiologist / The Fitness Promoter

Copyright (c) - Wellness Word, LLC
9461 Charleville Blvd. #312
Beverly Hills, CA 90212
1-866-935-5967

Exercise Physiologist, and Celebrity Trainer Jim O'Connor delivers valuable bodybuilding information to athletes around the world. Visit his natural bodybuilding authority site to receive a newsletter at http://www.naturalbodybuildinginfo.com.

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What's A Low Carb Diet For Pregnancy

2008-03-17T15:45:00.000-07:00

Often when pregnancy is with us there are many friends and relations who offer advice and input as to what the best diet may be. One of them may be the low carb diet for pregnancy. This article attempts to inform you of things to consider before going down that particular road.

The Low Carb Diet For Pregnancy is a matter of controversy. While most nutrition specialists recommend a healthy and varied diet (carbohydrates are also included) for pregnant women, there is medical research that tries to prove that the Low Carb Diet For Pregnancy is actually beneficial for the offspring. Youre pregnant. In the past, youve had serious problems with your weight, but youve managed to solve them by adopting the low-carb style of eating. You notice that any diet recommended for pregnancy also contains foods that are high in carbohydrates, but you are afraid that if you go on such a diet your weight problems will be out-of control after birth. Besides this, you know that gaining too much weight during pregnancy might also be harmful for the babys health and lead to serious difficulties regarding the delivery and you are extremely worried about this. Would it be safe to follow a Low Carb Diet For Pregnancy?

Even nutritionists who highly recommend low carb diets for weight loss are against Low Carb Diets for Pregnancy. Carbohydrates combine with fat fragments in order to release the energy needed for all your daily activities. If you dont consume sufficient carbohydrates, your body wont be able to use the fat in a normal way and this leads to an incomplete breakdown of fat. This may lead to ketosis. This means that your liver has been depleted of the stored glycogen and switches to a chronic fasting mode. However, it has been proved that this condition can cause brain damage and mental retardation in the offspring.

Therefore, even if you follow a Low Crab Diet for Pregnancy, you must stay away from ketosis! You can do this and also avoid unnecessary weight gain by getting the minimum of carbs each day. Generally, 65 to 75 carbs per day helps you avoid ketosis. But considering the risks that ketosis involves for the infant, I would suggest you take regular urine tests that detect whether ketosis is taking place. You can use special urine test strips such as Ketostix.

Of course, if you choose this light form of Low Carb Diet For Pregnancy, that involves consuming at least 65-75 carbs per day, you must do this wisely. Its irresponsible to eat fat and proteins all day and then splurge on some pastry or chocolate that contains all the minimum of carbs. Instead, you should eat many times throughout the day and spread the quantity of carbohydrates evenly through your meals. Try to get your carbs mainly from vegetables (about 60%), then from whole grains (25%) and from fruits that dont contain much sugar (15%). For safer dieting, make sure you follow the other entire dos list for pregnancy. This includes an adequate intake of water each day, taking supplements (calcium, magnesium, vitamins, etc.), staying active, etc.

There are new studies that point out some positive benefits for the adult offspring in case the mother followed a Low Carb Diet For Pregnancy. It appears that this improves triglycerides, fat metabolism in offspring. Maintenance of a low triglyceride levels and a good fat metabolism can reduce the risk of coronary artery disease. This theory has only been tested on animals. But even if its the same for human beings, what would you prefer? Would you choose giving birth to a child with brain damage and mental retardation but with a lower risk of developing coronary artery disease?

Giving birth to a human being is a great responsibility. If youre looking for answer or advises, you must know that you wont find a clear answer about the safety of the Low Carb Diet For Pregnancy. This is because there is no generally accepted rule or any finite research study on this issue, and no one would take the responsibility of giving such a controversial medical advice. You must think of all the advantages and risks that are involved by using a Low Carb Diet for Pregnancy, or any other type of weight loss diets, and decide it by yourself. Im sure youll make the right choice, as for any pregnant woman the first priority is her babys normal development and health.

Kitty Barker who often writes for and with Pregnancy Information where there is far more information, news and resources. She also writes for Pregnancy Weight Gain If that link is inactive, you can paste this link into your browser - http://pregnancy-and-baby-tips.com/.

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Isolating The Right Solution For Your Hair Loss

2008-03-17T08:45:00.000-07:00

If you are suffering from hair loss, you will find a variety of available treatment options. You may also find many myths about what is and is not effective. Knowing what you to look for, as well as identifying the right treatment for your hair loss causes, will assist you in choosing the right treatment the first time.

The first step is to you educate yourself through a variety of information sources. You will find websites in addition to local resources to provide you with information about the different causes of hair loss and their effects. Identifying your particular hair loss causes is the first step in determining the best solution for your condition. By educating yourself as to why you are losing your hair, you be better equipped to identify a successful solution.

Another step that you can take is to visit with your healthcare provider to discuss your hair loss. They determine if you have disease-related hair loss or if it is caused by pre-determined genetics. If you are unsure why you are losing your hair, it is best to consult an expert who can examine your scalp area, as well as your medical history, in order to determine the causes. This will provide you with the the right diagnosis for the causes of your hair loss.

After you have examined these options, you will need to determine what will fit your individual needs and requirements. For example, if you have allergies, are on other medications, or are uncertain about side effects, you may not want to use some available medications to treat your hair loss. You may want to discover if minerals, nutrients, or other available natural solutions will provide you with effective results. This will be determined, in part, on your bodyily reactions, but may also be determined by how much hair loss has already occurred and the severity of the necessary measures to stop the hair loss.

You can also handle your hair loss through the use of cosmetics. If you dont expect your hair to grow back or if dont want to expend your time, energy, and money on other solutions, you may want to find a new hair style or look into possible cover ups for your hair. You can consider not doing anything for your hair loss. If you are certain your hair loss is genetically determined, you can take care of your balding areas by applying sunscreen or keeping them out of the sun and accept the resulting change in your looks. While many men may feel uncomfortable balding, there are others who feel it is very fashionable.

If you are coping with thinning, balding or complete loss of your hair, it may be necessary to investigate several available treatment possibilities. This will provide you with the necessary tools and information to help successfully treat your hair loss. There are a variety of sources for the necessary information to make an informed choice.

Linda Williams contributes to several online magazines, including http://bosiv.com and http://nedod.com.

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The Necessity of Cardio

2008-03-17T01:23:00.000-07:00

Call it cardio, call it aerobics, call it whatever makes you feel more comfortable, but dont avoid the inevitable: Every human being needs this variety of movement to be a part of their lives in order to function and be healthy.

We live in a weight conscious society, to be sure. The better a person looks externally, in clothes, naked, half naked, or anything in between, the more successful that person is deemed to be in the scheme of exercise and fitness. But looks can be deceiving.

Sure, cardio is the bodybuilders middle name-the key to the kingdom of ripped. But the truth is, cardiovascular exercise is probably one of the most misunderstood, under-utilized, over-utilized tools in the workout world. It is truly one of the greatest conundrums within the realm of fitness. And heres another tip: Those who swear by it, may not even know why they swear by it.

Here are the pay-offs and they are undisputed:

Cardiovascular exercise can burn calories at a rate between 8 and 30 calories per minute. Thats a lot of glazed donuts!

When engaging in cardiovascular exercise 5 times weekly, one can eat between 25% and 30% more calories and maintain or lose weight.

Cardiovascular exercise whips the heart muscle into great shape, increasing oxygen capacity within the bloodstream by up to 20% within just 3-4 months.

Cardiovascular exercise seems to melt fat off the body when combined with a good diet, and a regular program of resistance training.

These are all true, undisputed facts that no one can refute. They are the promises of diligent workouts on apparatus such as steppers, treadmills, stationary cycles and elliptical trainers. But is this the end of the story? Or is there more to cardio workouts than first meets the eye? You bet!

How to Determine Your Various Heart Rate Zones and Why You Should

There are four main training zones within the cardiovascular exercise category and each carries with it some very specific criteria and results. The reason one must familiarize himself with each zone is to avoid making crucial mistakes that could affect physical outcome. Thats because within each training zone subtle physiological effects take place to either enhance or jar your level of fitness. Knowing where you are at all times will garner the desired effect.

The Recovery Zone/ Weight Control Zone

Training at 60% to 70%

This zone develops basic endurance and aerobic capacity. The advantage to working out in this zone is the fact that you will be burning a lot of body fat and will likely lose weight as a result. Youll also be reenergizing your muscles with glycogen that has been spent during fast paced resistance training workouts. This replenishing is a part of recovery and is the most valuable zone for most people as a result.

The Aerobic Zone

Training at 70% to 80%

This zone will help develop your cardiovascular system. The bodys ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone your capacity for longer sessions increases. Though youll receive some benefits of fat burning, its mostly improved aerobic capacity that will be your reward by training in this zone.

The Anaerobic Zone

Training at 80% to 90%

Training in this zone will develop your lactic acid system. In this zone your own aerobic threshold is found. During training in this heart rate zone, the amount of fat being used as the main source of energy is reduced and, instead, stored glycogen is the main fuel. This glycogen is stored in the muscle. Burning glycogen for fuel creates lactic acid (the "feel the burn" chemical by-product). Once the body can no longer remove the lactic acid fast enough to continue contraction, the anaerobic threshold has been reached. Its possible to train through this to increase your ability to deal with lactic acid for longer periods of time, but this takes some guidance.

The Red Line Zone

Training at 90% to 100%

This zone is only possible for short durations. It trains fast twitch muscle fibers and has its use for strength and endurance athletes. This should only be used during interval type training where sprints are indicated to increase strength, shape and density of muscle. Its also only for the very, very fit.

Resting Heart Rate

Its very easy to determine resting heart rate (RHR). Find somewhere quiet, lie down and relax. Position a watch or clock where you can see the second hand. After 20 minutes remain where you are, and without sitting up or jarring your body, take your pulse rate (beats/min). This is your RHR. If you have a heart rate monitor, even better. After 20 minutes, check the rate. As you become more fit, your heart becomes more efficient at pumping blood around the body. As a result you will find your resting heart rate gets lower so you will need to check your RHR on a regular basis to adjust values in other areas.

Calculation of Zone Values

There are a few methods by which to determine all of these values. Some say the age-based is the easiest to understand and doesnt require exceptional math skills. However, it is also one of the least accurate because it supposes that everyone of the same age has the same Max HR, which is untrue. Conversely, the Max HR method is probably the most accurate because one finds zones based on actual testing.

Age Based Method For Determining Max HR

MEN: Subtract your age from 220

WOMEN: Subtract your age from 226

Experts agree that you should drop one point off your MAX HR for each year after you determine this number.

EXAMPLE:

If youre a 35 year old man, your MAX HR will be = 185

When you turn 40, your MAX HR will be = 180

MAX HR Method For Determining Max HR

Warm up, then run for at least 15 minutes at fairly high speeds. Towards the end, increase your speed as hard as you can and as long as you can, then check your monitor to see where your heart rate is. This is your maximum heart rate. Keep in mind that, until you become more fit, you should adhere to the "Age Based Method". The MAX HR method is for people who are fairly fit to begin with.

The calculation of a zone %, is performed in the following way:

Subtract your RHR (Resting Heart Rate) from your MHR (Max Heart Rate - after testing). This is your working heart rate (WHR)

Multiply the desired zone percentage % by your WHR

This calculated percentage your RHR = BPM

Example : The athletes MHR is 180 and his RHR is 60. Determine the 70% value:

How Body Type Affects Cardio Choice, Duration and Frequency

This is a big debate and one that is never talked about in mainstream publications simply because it isnt as important to people as talking about results-namely: fat loss. But for those athletes, bodybuilders in particular, interested in preserving muscle gains while losing body fat, its an absolutely fascinating topic and knowing what you are can be your best weapon against fat and muscle wasting.

Are you an Ectomorph, Endomorph or Mesomorph?

Feel like youre in a foreign country and you dont speak the language? Heres how the body types break down:

Ectomorph - Long, lean, hard gainer of both muscle and fat. Often very underweight in childhood and in teen years. Will never have the Arnold Schwarzenegger look.

=HARD GAINER/ EASY LOSER

Mesomorph - This is the ideal body type. Athletic with a good balance and ratio of muscle and body fat, even distribution of fat, and round muscles bellies that develop easily. Metabolically, this type is most gifted.

=MODERATE GAINER/ MODERATE LOSER/ ATHLETIC

Endomorph - Heavy set, uneven distribution of body fat, fat to muscle ratios that can border on obese. Often heavy as a child or as a teenager, which continues into adulthood. Can be predisposed to metabolic disorders such as thyroid deficiency, and diabetes.

=EASY GAINER/ HARD LOSER

Muscle Fiber Type:

How Type Affects Ability to Perform Cardiovascular Work

Skeletal muscle fibers vary in size and contraction ability. Typically, they are referred to as fast twitch or slow twitch fibers / red or white fiber. Each type contracts with different velocities, depending upon their ability to split Adenosine Triphosphate (ATP). Faster contracting fibers (fast twitch) have greater ability to split ATP, slower contracting fibers do not have this same ability. Fiber types vary with respect to metabolic processes used to generate ATP, in terms of their individual thresholds for the onset of fatigue, and their structural and functional characteristics.

Type I Fiber - Slow Twitch

(High Aerobic Capacity / Endurance Athlete)

Called slow twitch or slow oxidative fibers, this type contains large amounts of myoglobin, many mitochondria and many blood capillaries. Because of this, they are also referred to as RED fiber. They split ATP at a slow rate, have a slow contraction velocity, are very resistant to fatigue. An excellent example of the Type I Fiber muscles would be the postural muscles of the neck.

Type II Fiber - Fast Twitch

(High Anaerobic Capacity / Strength Athlete)

These fibers, frequently referred to as fast twitch (glycolytic fibers) contain a low concentration of myoglobin, very few mitochondria, few red blood capillaries and large amounts of glycogen. Type II fibers are white, and are geared to generate ATP by anaerobic metabolic processes. Because they are not able to supply skeletal muscle fibers continuously with sufficient ATP, they fatigue rapidly, split ATP at a fast rate and have a fast contraction velocity.

So why does all of this matter? While you may be the type who just wants to get on a treadmill without worrying about which type of muscle fiber predominates within your musculoskeletal system, it pays to know your body. Certainly, no one needs to worry about this stuff, but when it comes to doing right by your body as an athlete, the predominating fiber type matters very much!

In fact, both body type and fiber type really dictate how much you can and cannot do. The good news is, you may be doing far too much cardio training for your body type or fiber type and may be able to lighten the load and enjoy a leaner physique with fuller muscles. Without this information, youll never know.

Too Much of a Good Thing?

Is there such a thing as too much cardiovascular training? You bet! In fact, most people overtrain their bodies in this area far more than in the area of weight training. This affects metabolism and the bodys ability to store fat in the future, how it will be distributed, as well as hormonal balance within the body. Too much of a good thing can oftentimes throw the entire apple cart off kilter.

More Than One Way to Skin a Cat

Intensity - When you walk the treadmill, is it always flat or do you elevate the platform to make your workouts more difficult and intense? Do you walk stairs, flexing your legs and butt throughout, or do you occasionally run them? Intensity is one way to increase the amount of benefit you get from a cardio session.

Duration - Most people increase the number of minutes they do in one session until, fairly rapidly, they are doing over an hour per day! This wont last and will burn you out. Try some of these other techniques before resorting to increasing the duration you spend on the stair stepper. Remember, two sessions per day, of shorter duration, are better than one long one.

Frequency - Try varying frequency. One week, do five sessions of cardio. During the next week, do just four. Others play around with this variable by doubling up on cardio sessions in one day and dropping a day in between. Make sure to decrease the time you spend in each session. Your body will continue burning fat long after each time on the cycle.

Intervals - Do you do interval training in the midst of one cardio session. Try doing distance running for 10 minutes, then sprint for 2 minutes, run distance for another 10, then end with an all-out 2 minute sprint again, followed by a 10 minute cool-down walk. Not only will this increase intensity, but youll knock out at least 2 different training zones and increase benefits of that session by a minimum of 50%.

Type - Dont always opt for the treadmill or stationary bike. There are many pieces of equipment out there and you should vary the type of cardio you do. For that matter, dont always do cardio in the gym. Vary how and what you do and, at the very least, youll remain fresh mentally and stave off burn-out!

Time of Day - Some swear by doing cardio on an empty stomach for maximum fat burning activity. But others say that this is the worst time when the body is most apt to dip into muscle stores (glycogen) for its energy source. Do what feels right to you. Put it in perspective: Cardio at 8pm is better than no cardio at all if youre trying to shed pounds.

Whats right for you? Well, thats for you to decide now that youre armed with information. The key to just about anything is being moderate. Just because you discovered a treasure trove of fat burning tools doesnt mean that your body will respond to the more is better credo. In fact, see how little you can get away with doing, and build slowly from there. Less is always more.

Dane Fletcher is the world's foremost training authority. He writes exclusively for GetAnabolics.com, a leading online provider of Bodybuilding Supplements. For more information, please visit http://www.GetAnabolics.com

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Burn Fat And Lose Weight The Natural Way

2008-03-16T19:16:00.000-07:00

Although they say theres nothing new under the sun, it may be that weight reduction supplements made from a South American berry may be pretty close to being something new for us in North America.

This wonder berry is called Cha De Bugre and it grows deep in the heart of the Amazon Jungle in Brazil. Its said to contain some very powerful natural compounds that turn up your body's fat burning furnace to give you the fastest, most energizing results.

Cha De Bugre has long been used in Brazil for many reasons. Essentially it is used for energy and alertness. It can also help reduce your appetite and to control cellulite. It can be used as a stimulant to gain energy and it can help support a healthy heart.

Ch de Bugre (Cordia ecalyculata), is a small tree 20-40 feet high and 1-2 feet in diameter with its origins in Brazil, though it also grows in other tropical parts of South America, such as Argentina and Paraguay.

The red cherry fruit resembles coffee beans, and thus Ch de Bugre is also known as 'caf do mato' (coffee of the woods). In small villages, you can still find many locals using it as a coffee substitute.

But this amazing berry from Brazil goes way beyond coffee in its benefits to us. And it seems to have no drawbacks.

And, while were on the subject of drawbacks, it should be mentioned that its overall positive qualities separate Cha De Bugre from Ephedra, which you may remember, some years ago was the drug of promise for weight loss.

Well, after the fade of Ephedra, which was found to have a negative effect on heart function, the world renown of Ch de Bugre has come at the right time. Perhaps its fame was inevitable given our constant quest for healthy remedies without side effects.

For centuries in Brazil Ch de Bugre has been known as a very potent weight loss aid and you can find it in pharmacies, stores and even local stalls all around Brazil. Thanks to its wide range of applications, Ch de Bugre comes in various forms such as tea bags, tinctures and fluid extracts.

Dr. C. L. Cruzs book, 'Dictionary of the Plants Used in Brazil', helped it gain worldwide popularity. There he explained and analyzed all of Cha De Bugres positive effects on the human body. He recommends Ch de Bugre as an excellent diuretic, a weight loss aid and as a general heart tonic that helps to stimulate the blood circulation.

It can also relieve coughs, regulate renal function, reduce uric acid, cure herpes and alleviate rheumatism and arthritis.

This makes a case for Cha De Bugre being a world class healing fruit.

My interest in it is because of its benefits in weight loss. Indeed, thanks to its great ability to suppress the appetite, the patient's body feels satisfied after eating only a small amount of food. This feature promotes the idea of smaller meals throughout the day and helps to achieve sustained weight loss and functional metabolism, avoiding the unpleasant Yo Yo effect.

In certain forms, Cha De Bugre acts as a thermogenic. (Thermogenics are dietary supplements that stimulate the body's burning of fat. They increase the metabolism of the body's adipose tissue, thus generating heat.)

So, if you have been searching for a safe and natural weight reduction food supplement then try products made from the Cha De Bugre berry such as Ignite 157.

Mike Vincent is a health food and health supplement expert and runs the website http://www.speedyhealthsupplements.com . You can find out more about natural weight reduction supplements at his website and get other health information there.

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Weight Loss Food Triggers

2008-03-16T04:11:00.000-07:00

The concept of Food Triggers in health science is not new. Simply put, a food trigger can be any food that causes or triggers a reaction or change in the body. Food triggers work by the interaction of the body with the macro nutrients (Proteins, Carbohydrates, and Fats) in the foods. Because of their genetics and biochemistry each individual reacts to food macro nutrients differently. Many people are familiar with and affected by food triggers like milk, peanuts, cheese, and wine that cause allergic reactions and migraine headaches; but fewer people are familiar with food triggers that can generate weight loss.

Simply stated, a Weight Loss Food Trigger is any food or combination of foods that help generate weight loss in an individual. When we speak of a food helping generate weight loss, we are really speaking of how your body utilizes the proportions of the macro nutrients in the foods you eat. Although the biochemistry involved in the metabolization (break down) of these macro nutrients is similar between individuals, how they are utilized in the body can be very different between individuals.

Despite fad diets and media hype; ALL of the macro nutrients are essential to life and NONE are more important than the others. Any healthy diet will include ALL the macro nutrients although not necessarily in equal proportions. Common to all the macro nutrients is carbon and all the macro nutrients are all ultimately metabolized through a set of chemical reactions called the Krebs Cycle to generate heat and energy.

Scientists measure the relationship between how macro nutrients are metabolized in the body through a process known as Calorimetry. Calorimetry is commonly done at hospitals, research facilities and elite fitness facilities reserved for professional and Olympic athletes. It involves the athlete riding a sophisticated cycle or treadmill while attached to mouth breathing and electronic body monitors. It measures oxygen inhaled versus the products of metabolized macro nutrients exhaled with the mouth monitor.

Nutrition research results reveals that changes in the proportions of macro nutrients ingested can effect changes in weight. Thus, weight loss is not only dependent on how much you eat but also the proportion of macro nutrients you eat. Further, the specific proportion of macro nutrients necessary to generate weight loss (Weight Loss Food Trigger) is different for each individual.

Until now, the only way to calculate a weight loss food trigger would be by an expensive and week long stay at a hospital, research facility or elite fitness facility. Now, commercially available software allows anyone to calculate their own weight loss food triggers in the privacy of their own home. Macro nutrient information that would be derived from Calorimetry can be approximated indirectly by using Body Index calculations. Body Index calculations include things like: Basal Metabolic Rate (BMR); Body Mass Index (BMI); Lean Body Mass (LBM); and Body Fat Percentage (BF). This software automatically, monitors and looks for a relationship between your Body Indexes, Food Intake, and weight to find your weight loss food trigger.

Dr. Parchment began her medical career with clinical medicine specializing inInternal Medicine for almost fifteen years. http://www.mycaloriescount.com/parchment.html.

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Liposuction Cost A Manageable Expense

2008-03-15T21:19:00.000-07:00

The purpose of this article is to provide some basic ideas regarding the cost of liposuction on various parts of the body. Liposuction costs will fluctuate widely depending on the type of liposuction procedure to be performed and the area of the body to be treated. Liposuction cost for a single procedure on one area can cost as little as $800, but this cost can reach many thousands of dollars where more extensive liposuction is required. Additionally, the liposuction cost will vary from one plastic surgeon to another and also depends on the geographic location of the plastic surgeon. However, in general terms, the liposuction cost is based on the area of the body where the fat is removed.

Liposuction Financing and Costs

There are many variables in attempting to estimate the cost of a liposuction procedure. Whilst liposuction is routine cosmetic surgery performed by many plastic or cosmetic surgeons the variables can include the difference in cost between performing a procedure on a man or a woman. Liposuction for men is generally a more extensive and therefore more expensive procedure than for women, due in part to the differences in fat texture. A persons general health and age can also affect the cost of the procedure. It should be noted that liposuction is not appropriate for those suffering from diabetes or other auto-immune diseases, heart or artery problems, or with a history of blood clotting or restricted blood flow. Liposuction financing and cosmetic surgery financing generally is not widely recommended because it makes the procedure so much more expensive in the long run. If you do need to make financing arrangements for your surgery you should be able to make an application through your doctors office.

Surgeon

Liposuction is routinely performed by many cosmetic surgeons. When you begin your search for a plastic surgeon, look for one who specializes in liposuction. Assess the difference in liposuction costs within your local area plus nearby regions. You may find cost differences between cosmetic surgeons practicing in urban, suburban or rural areas. You should get a more meaningful liposuction cost estimate after your initial examination by your surgeon and when you and your surgeon have developed a surgical plan for your procedure. Check that your surgeon has the appropriate training and board certification when you are investigating the cost for liposuction. A highly qualified, board-certified surgeon will command a higher fee, however that should help to ensure a successful outcome with fewer risks of complications. Remember that liposuction cost will vary between surgeons and also between geographic locations.

Ultrasonic

The introduction of ultrasonic liposuction increased the number of patients suitable for body sculpting. Ultrasonic liposuction allows fat to be removed from areas that were previously unsuitable for liposuction and can allow for more complete fat removal from various body areas. Of course, this advanced liposuction technique comes at a price and ultrasonic liposuction costs can be significantly higher than traditional tumescent liposuction.

Other Cost Factors

Other factors can affect liposuction cost in certain cases: If you need to travel to have your liposuction procedure performed in a different geographic region, you will need to allow for your travel and additional accommodation expenses. However, these travel costs need not make a major impact on the total cost of your liposuction.

Fees

Liposuction can be performed on many different areas of the body by cosmetic surgeons of varying qualifications and skills. The surgeon may employ different types of machines, and use different types of anesthesia; all these differences will affect cost.

As with most plastic surgery, liposuction cost is comprised of three main fees: surgeons fees, anesthesia fees, and operating facility fees. Additional costs for liposuction techniques can include compression garments and bandages worn after surgery, fees for laboratory tests, or other post-operative care fees. Some surgeons will prescribe treatments such as ultrasound, massage, or Endermologie after liposuction, and there will be fees associated with these additional treatments. Ask your surgeon to advise you in advance about other costs, charges, or fees.

Liposuction costs can vary greatly between different city, state and rural areas and also between surgeons of varying experience and qualifications. While consulting with a variety of plastic surgeons regarding liposuction procedures people will find major differences in liposuction cost. Ensure you engage a reputable and highly qualified surgeon to perform your procedure.

Alison Stevens is an online author and maintains the Liposuction Website http://www.liposuctionwebsite.com/blog/ to offer knowledge and advice to anyone seeking information on liposuction or liposuction cost.

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Waging A War Against Acne Through Acne Treatment Skin Care

2008-03-15T13:34:00.000-07:00

Everybody wants to be beautiful in the most common standard of beautyphysical beauty. But sometimes, it is unavoidable to encounter problems when it comes to achieving physical beauty. One of these difficulties is having various skin disorders or skin diseases like acne.

SKIN CARE THAT TREATS ACNE

It is common for people regardless of gender, age, or nationality to experience skin disorders. But among the kinds of skin imperfections, most people would agree that acne is one of the most painful and hardest to treat.

Here are some of the skin care tips that could help you treat acne even if you are at home.

1. The very first thing to do to solve acne problems is to trace the causes of acne for you to understand what should be done about it.

2. Make a little review of your lifestyle for the past few years or months and look if you have been neglecting so much skin and body care lately.

3. Make sure that you get enough sleep of at least 8 hours or more.

4. Eat three hearty meals and healthy snacks on the side.

5. Give your body enough water supply by drinking at least 8 glasses of water daily.

6. If you have been stressed out lately, try to unwind and relax so you could go back to living a healthy lifestyle.

If your acne problem doesnt get any better, its now time to find solution to your problem. The very first thing you should do is to open or unclog the pores by washing once or twice daily with a mild cleansing liquid or bar.

Aside from keeping your skin clear and clean by cleansing, it also minimizes possible irritation and inflammation of the skin. If the cleansing strategy doesnt work out, try opening your pores through exfoliating cleansers and masques.

After cleansing, you should kill the acne-causing bacteria by using antibacterial cleansers especially those that contain benzoyl peroxide. An acne patient can also kill the bacteria by using topical or external medications that come in the form of creams, gels, and lotions applied in the area affected.

Since too much oil in the skin aggravates acne, you should reduce the excess production by using gentle astringents or toners. Use products that contain glycolic acid or facial masques that have sulfur or antibacterial pads that have benzoyl peroxide to draw out the oil. If you want to conceal acne, you can use water-based or oil free cosmetics.

But above all these, dermatologists agree that having a good skin regimen is the ultimate skin care that treats acne. Developing a basic skin routine by using products that have benzoyl peroxide wash or salicylic acid and the application of benzoyl peroxide gel or cream can help you solve the skin problem.

This content is provided by Low Jeremy. It may be used only in its entirety with all links included. For more information on Skin-Care & other useful information, please visit http://skin-care.articlekeep.com

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Don't Lose the Fat: Why Some Diet Gurus May Have Steered You Wrong

2008-03-15T06:37:00.000-07:00

It's become a mantra. Fat is bad.

At least, that's what almost all the diet gurus say.

But did you know that when we cut too much fat from our diets, we may be eliminating the very element we need to absorb the vitamins and nutrients that keep us healthy.

That's because certain vitamins, especially in fruits and vegetables, are "fat-soluble." In other words, your body can't absorb nutrients unless enough fat is present.

So if you're constantly eliminating the fat from your diet to cut calories or to follow the latest warnings, you may be getting far less healthful effects from your salads, other vegetables and fruits.

In studies released in 2004 and again this year by Ohio State University, researchers found that the absorption of carotenoids from yellow, orange, and red vegetables is better when you eat them with some fat. Carotenoids are believed to have cancer-fighting properties.

Here is a partial list of some fat-soluble compounds that may be absorbed better if you eat them with fat:

1. Beta Carotene. This can be found in foods such as cantaloupe and carrots.

The researchers suggest eating salads with full-fat rather than low-fat or no-fat dressings. So if you put carrots in your salad, full-fat dressing may help you to absorb the nutrients.

But with so many people unable to stay on strict low-fat or veggie diets, why not choose something that tastes a little better? For example, something that people in Pittsburgh once called a Boston cooler.

You cut a cantaloupe in half (leave the rind on), clean the seeds out of the middle, and put a scoop of chocolate or vanilla ice cream in the hollow of the half-melon.

Then place the half-melon in a bowl so it doesn't fall over when you try to eat it. You eat the ice cream and the melon with a spoon.

It's about 250 calories, but it's a great snack or dessert. You get to indulge with ice cream, but still get some good nutrients from the cantaloupe.

It's also filling. So you shouldn't be as hungry as when you just nibble on a salad.

And the best part is that the fat in the ice cream may enhance your body's ability to absorb the fat-soluble compounds from the cantaloupe. (Although no one knows for sure at the moment.)

2. Lycopene. This is the red carotenoid found in watermelon, tomatoes and pink grapefruit.

It's also a potential cancer fighter. Researchers have shown that our bodies absorb the lycopene in tomatoes more efficiently as sauce, juice or ketchup.

Here again, rather than always eating salads with full-fat dressing, why not try cheese ravioli with tomato sauce? It's a tasty, satisfying dinner.

And you may be enhancing your absorption of the lycopene in the tomato sauce with the cheese in the ravioli.

3. Vitamin E. This can be found in broccoli, mangoes, peanuts and spinach.

Some research suggests that vitamin E can help your heart and possibly prevent blood clots. But the results aren't conclusive yet.

However, a recent German study with rats showed that eating trans fats actually slowed the absorption of vitamin E when compared to other types of fats. So this may get tricky.

4. Lutein. This antioxidant can be found in dark green, leafy vegetables like spinach and also in egg yolks.

Lutein is supposed to help your skin and your eyes, particularly in reducing the risk of macular degeneration.

I find it interesting that we're allowed to eat eggs again when the food police vilified eggs for so many years - particularly egg yolks.

Have we also gone too far in vilifying fat?

So before you completely cut the fat from your diet, think about the nutrients you may be missing.

Now I'm not saying we should eat only high-fat foods.

But while it's not healthy to go to extremes with high fat, it seems as though it's not healthy to go to extremes with low fat, either.

Maybe it isn't only the fat that's making us fat, but also the number of calories we consume. Some moderation in both areas just might do the trick.

And I believe people are more likely to lose weight if they like the foods they eat.

So talk to your doctor about whether you really need to cut so much fat from your diet. Or is it healthy to have a little ice cream or ravioli once in a while?

His answer might surprise you.

Debbie Fontana is a full-time author and business owner who writes about health, weight loss, looking great, and feeling fantastic. She created the delicious I Love to Cheat lifestyle diet and the companion I Love to Cheat Rewards Newsletter. She encourages her subscribers to submit their weight loss problems, questions, and concerns. Visit her at http://www.ILoveToCheatDiet.com.

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Atherogenesis

2008-03-14T23:41:00.000-07:00

The putative ability of fish oils to affect cardiovascular health has focused considerable attention on lipid nutriture. Investigations of societies consuming high levels of omega-3 and -9 oils as well as both prospective and retrospective scientific studies have demonstrated the increasing importance of dietary fats.1-6 Complex mechanisms have been theorized but ultimately hinge on eicosanoid synthesis pathways. Fatty acids and other lipid substances such as cholesterol found within the circulation and as a part of the endothelial lining of blood vessels and their smooth muscle coat, and within platelets, provide an important substrate for vascular health or disease.

PLATELETS

Platelets play a pivotal role in the relationship between lipids and atherogenesis. Blood platelets are powerful biochemical packages wrapped in a phospholipid membrane. When platelets in the circulation are exposed to broken endothelial tissue lining blood vessels and underlying collagen. they become activated to stimulate the healing of the injury.

The arachidonic acid within the platelet forms two different eicosanoids, which serve two opposing functions. If the platelet is next to another platelet, thromboxane (TXA2) is formed (500 million platelets can form as much as 2 mg of thromboxane) which stimulates the aggregation and clotting of platelets and other blood components.7 For those platelets near the endothelium, prostaglandin E2 (PGE2) is formed which stimulates hyperplasia in the exposed blood vessel tissue and inhibits further clotting adjacent to the injury. Prostaglandins also stimulate bone resorption bringing calcium to the site of the injury to decrease tissue pH and further stimulate hyperplasia.

These are normal mechanisms occurring continually and are essential to life. If they did not occur, minor vascular lesions could lead to runaway hemorrhage, and healing and repair would not happen. However, when there is an excess of omega-6 fatty acids in platelets which can generate excess amounts of arachidonic acid at blood vessel injury sites, the blood clotting, vessel constricting, bone resorbing, and hyperplastic effects can exceed the countering moderating effects of prostaglandins from fatty acids such as the omega-3's.

PATHOGENESIS

High levels of dietary fat can result in high levels of low density lipoprotein (LDL). These protein-lipid complexes can contain large amounts of cholesterol, much of which can be oxidized as a result of the way modern foods are processed.8 LDL can migrate to areas of injury, be engulfed by monocytes and macrophages, and accumulate at the site of these injuries to provide more arachidonic acid and free radical generating oxidized cholesterol fuel for further endothelium damage.

This ongoing cycle, beginning with perhaps a small lesion which occurs as a matter of course in the endothelium, or induced injury as a result of high blood levels of oxidized fats, may turn out to be a self-perpetuating, out-of-control, cancerlike growth accumulating in vessels resulting in atheromas and eventual closure of coronary vessels leading to heart attacks. Additionally, hardening (sclerosis) of the arteries can result in hypertension and loss of vascular resiliency, potentially causing stroke, aneurysms, general loss of health and vigor, and predisposition to a range of other diseases.

In other words, if there is vascular injury, the normal clotting, vessel constricting, tissue regenerating mechanisms can run out of control as a result of an imbalance of moderating e1cosanoids which are ultimately derived from dietary lipids. In tissue with excess arachidonic cascade potential, vessel injury recruits excess platelets, which stimulate excess clotting, vessel constriction and vessel wall inflammation,

[ Atherosclerosis Sequence Image ]

http://www.wysong.net/articles/lipid/figures/figure26.jpg

which in turn releases more arachidonic cascade eicosanoids, which stimulate further platelet aggregation, clotting and so on, leading to atheroma and vessel closure.

If there is no initial endothelial injury but it is being induced from high oxidized lipid blood levels, a similar cycle occurs. Oxidized LDL's are scavenged by monocytes which become macrophages, which accumulate within the vessel wall causing free radical damage, foam cell formation, calcium deposition and inflammation. This produces arachidonic cascade metabolites, which further induce inflammation leading to progressive atheroma and vessel closure. (Fig. 26, 27)

PREVENTION RATIONALE

An alteration of the diet such that oxidized fats are decreased, saturated fats are decreased, omega-6 fats are decreased (in Western societies), and omega-3 and omega-9 rich foods are increased may potentially result in a restoration of health to the vessel wall. Prostaglandins created by omega-3 and omega-9 oils create opposite effects to the vessel constricting, clot-forming effects of the omega-6 oils since they compete for the same enzyme system. (Refer to Fig. 18) Therefore, if omega-3 and -9 fatty acids are increased in the diet, they use up the enzyme systems normally used byarachidonic acid to form the atherogenic promoting eicosanoids. This is the present explanation for the epidemiological evidence showing that humans and animals consuming higher levels of the omega-3 and omega-9 classes of fatty acids develop far less of the common cardiovascular problems than exist in Western society.

There is some evidence that the incidence of cardiovascular disease is proportional to the ratios of fatty acid classes in platelets, which is in turn related to diet. Eskimos, for example, have a higher omega-3 to omega-6 ratio in their tissues reflecting their high fish diet, which is in turn related to their low risk of cardiovascular disease compared to Western nations. (Fig. 28)

[ The Formation Of Atheroma Image ]

http://www.wysong.net/articles/lipid/figures/figure27.jpg

This is not to say omega-6 fatty acids such as linoleic are harmful per se. Balance is key. Indeed if sufficient linoleic is not present, atherosclerosis can result as evidenced in a variety of species.9,10

ASPIRIN

By shifting the balance of these same eicosanoid enzyme systems, aspirin is also believed to exert its effect as an anticlotting agent in cardiovascular disease. Aspirin is a specific inhibitor (acetylator) of cyclooxygenase which normally is used to convert arachidonic acid into TXA2 and PGE2. Aspirin's inhibition of clot forming TXA2 is several days longer than its effect on anticoagulating and vasodilating PGE2. Thus the net effect is clot inhibition. (Refer to Fig. 19)

[ Comparative Dietary Oil/Fat Composition Image ]

http://www.wysong.net/articles/lipid/figures/figure28.jpg

However, aspirin is a bandage. It does not address the root cause, which is dietary impropriety. It is also not without its dangers since it can precipitate allergic reactions such as asthma by shunting arachidonic acid into the lipoxygenase leukotriene path and may actually increase platelet clotting if given in conjunction with fish oils.11

Excess consumption of oxidized fats and fatty acids of the omega-6 family will fuel the atherosclerotic system. Excess raw materials can exceed the ability of moderators. If the root cause is dietary, the ultimate solution must therefore also be dietary, not pharmacologic. It is ironic that the 80 million aspirin tablets taken daily by Americans may in large part be necessary to cancel the effects of 15 million pounds of omega-6-predominant processed polyunsaturated oils.

NUTRIENTS

Many nutrients found within foods have the ability to block or modulate prostaglandin synthesis. These include sulfur compounds found in garlic, onions and cruciferous vegetables, and various minerals, particularly the divalent cations zinc, copper, lithium, silver, selenium, and calcium.12 A variety of fresh whole foods, (raw if possible) grown on nutrient-rich soils (as opposed to modern agribusiness mined soils where only nitrogen, phosphorus and potassium -- NPK fertilizers -- are replaced) provides the body with raw materials which augment proper fatty acid nutrition and may lessen or obviate the need for potentially dangerous drugs.

Other nonpharmacologic factors which may help produce more "friendly" lipid profiles include decreased stress, increased exercise and the elimination of tobacco and perhaps caffeine.13 Highly refined carbohydrate and sugar diets increase cardiovascular disease risk perhaps through increased glycosylation reactions, increased lipoprotein (a) levels and decreasing HDL levels.14 Calcium at 800 mg per day can decrease cholestero1.15 Chromium deficiency can decrease glucose tolerance factor and thus affect sugar metabolism and adversely affect lipid proflies.16Legumes, soluble fiber, garlic and onions can decrease cholesterol levels.17 Vitamin C at 1000 mg per day and vitamin E at 200-400 I.U. per day are excellent antioxidants and can decrease glycosylation reactions, decrease cholesterol and increase HDL'S.18 Pantethine, a derivative of pantothenic acid at 300 mg. 3-4 times daily,19 and niacin from 1-4 grams daily can positively affect lipids. Niacin in fact is one of the few agents capable of lowering genetically controlled Lp(a) levels.20 L-carnitine, an amino acid, at 1000 mg per day can ameliorate hyperlipoproteinemia.21

These nutrients are supplied in a varied whole raw food diet. Some researchers argue, however, that therapeutic levels of some nutrients are not possible from simply consuming natural foods. An accumulated deficit from a lifetime of dietary indiscretion may indeed require a boost. Disease, an extraordinary event, may require extraordinary measures to effect a cure. But before consuming any isolated nutrient become well aware of its merits and demerits since some nutrients can present toxicities or imbalances at certain levels. Guidance by a well qualified nutritional health care professional would be advised for anyone with existing disease who desires to use isolated nutrients in therapy.

As mentioned in the previous chapter, the case for the link between diet and heart disease is not closed. Some argue that the diet-heart hypothesis began, remains, and grows because of the support of powerful institutions and personalities who subserve gigantic health-disease and food industries.22 Some have calculated that for persons aged 20-62 that a lifelong program of cholesterol reduction might increase life expectancy three days to thirty months.23 Even Sir William Osler, the most highly respected physician of his time, said in 1879 that arterial degeneration could occur even at a young age and was due to "the high pressure in which men live, and habit of working the machine to its maximum capacity," not to excesses in eating and drinking. 24

There is little doubt that singular focus on diet or exercise, for example, misses the mark. It ignores equally important factors such as self esteem, affectionate relationships and feeling in control of one's life.25 The controversy aside, living and eating in a more natural synergonic context can only help and is likely the greatest potential for life free from disease.

References available within book text, click the following link to view this article on wysong.net:

http://www.wysong.net/articles/lipid/08_article_lipid_chapter_eight_atherogenesis.shtml

For further reading, or for more information about, Dr Wysong and the Wysong Corporation please visit www.wysong.net or write to wysong@wysong.net. For resources on healthier foods for people including snacks, and breakfast cereals please visit www.cerealwysong.com.

Dr. Randy Wysong: A former veterinary clinician and surgeon, college instructor in human anatomy, physiology and the origin of life, inventor of numerous medical, surgical, nutritional, athletic and fitness products and devices, research director for the present company by his name and founder of the philanthropic Wysong Institute. http://www.wysong.net. Also check out http://www.cerealwysong.com.

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Menopause And Weight Gain

2008-03-14T16:42:00.000-07:00

If you're like many women who are thirty-and-forty-something, you've probably noticed that you're gaining weight that stubbornly refuses to take its departure. You're also probably thinking that this extra weight couldn't possibly be due to menopause - after all, you're still experiencing regular periods.

Weight gain in pre-menopausal women is quite normal because menopause actually occurs in three major stages and can take 15 years or longer, depending on your age and family history. The first stage of menopause is known as perimenopause, and symptoms include spotting, hot flashes, night sweats, irritability, irregular periods and weight gain.

Most women will notice weight gain as one of the first symptoms of menopause, especially around the abdomen. This is due to the fact that their hormone levels are declining drastically.

One of the hormones that will have an effect on women as they approach and experience menopause is estrogen, which is the female sex hormone that is responsible for causing monthly ovulation. During your menopausal years, your estrogen levels decline rapidly, causing your body to eventually stop ovulating. This is the hormone that seems to play a big role in menopausal weight gain. When your ovaries produce less estrogen, your body will look for other places from where to get needed estrogen. Fat cells in your body can produce estrogen, so your body works harder to convert calories into fat to increase estrogen levels.

Another hormone responsible for your new body is androgen, which can be blamed for sending your new weight to your middle section. In fact, weight gain during these menopausal years is often referred to as middle age spread due to the rapid growth of the mid-section. Often, this is one of the very first signs of menopause.

Women also experience a drop in their testosterone levels during these years. While its true that testosterone is known as the male hormone, women have testosterone too, and this hormone helps your body to create lean muscle mass out of the calories that you consume. Since muscle cells burn more calories than fat cells do, with higher testosterone levels youll have increased metabolism. Because your body is producing less testosterone during menopause youll notice a loss of muscle, an increase in body fat and a much lower metabolism. Muscle burns more calories than fat does, so the more muscle you have, the higher your metabolism will be. As you know, the lower your metabolism, the slower your body burns calories.

Women can benefit a great deal by committing to a regular exercise routine. It's important to know that weight training plays a very important role in losing the extra weight you've gained. You can keep the weight off by building muscle to help burn calories.

In summary, every woman's hormone levels decline at some point in their lives. Yes, this is going to result in some uncomfortable symptoms, but it's certainly not the end of the world. You can naturally reduce a lot of menopausal symptoms by simply making some lifestyle changes that will help to make you look and feel beautiful and energized.

Susan Megge is the founder of http://www.40isbeautiful.com, a website designed to assist mature women as they approach and experience menopause. She is a grandmother, who started experiencing symptoms of menopause several years ago and researched various avenues to deal with these symptoms naturally. This led to her discovery of the significant role that exercise plays in making menopause a very manageable, and even wonderful time in a woman's life.

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Acid Reflux And Bad Breath

2008-03-14T04:58:00.000-07:00

Say you are at a party and all of a sudden you get that stinging feeling in your throat. You scrunch up your face, look around the room and walk to a place where nobody can see you as you try to swallow away that biting liquid. Your loosen your collar, swallow some more of your wine, and try to get back into the conversation. Yet, when you do get a circle and join in the conversation, people start to back away from you, pretend to scratch their nose, and claim to be needed elsewhere. You cant help but wonder if your recent bout of heartburn is related to your recent unpopularity?

One way that you can check if you have bad breath (if your best friend isnt at the ready), is to lick the inside of your wrist and let it dry for a few seconds and then smell it. If there is an odor, then your breath isnt as fresh as it should be.

If you are experiencing bad breath, or halitosis, then part of your problem might be either related to, or a direct result of acid reflux/GERD.

Most experts, medical and naturopathic alike will tell you that bad breath is caused by what you eat, lack of saliva swishing around in your mouth, stress, dehydration, and stomach activity, i.e. acid indigestion. Since many people experience acid reflux in their sleep, chances are good that morning breath isnt just a lack of saliva activity, but is related to GERD.

Most commentators speaking on bad breath list acid reflux as a major cause, in addition to the items mentioned above. It makes sense really. It stands to reason that acidic liquid rising up from your stomach is not going to smell pretty, and if that is getting up to your throat, through a loosening in the collapsible valve at the tip of your stomach, its going to make your breath smell pretty foul.

Not only that, but many of the factors that contribute to bad breath, are also causal factors for acid reflux. The foods that you eat are a major contributor to bad breath, like spicy or garlicky foods, which are also a major contributor to acid reflux. Stress is also a cause for both upsets.

It stands to reason then, that by counteracting the causal factors of GERD, you will also reduce your chances of having bad breath, not only in striking what may be the heart of your problem, but youll combat one or both of these ailments as well.

Contrary to popular belief, making changes to your diet and stress levels arent as difficult as some of the makers of pharmaceuticals would like you to believe. They would prefer you to think that a few changes in your diet, or a simple exercise plan will mean re-vamping your life entirely, but this is simply not the case.

Long term solutions are just thatlong term. So, make the changes, but make them slowly, incorporating them into your life in small steps so that the changes dont seem too drastic, making them easier to swallow (so to speak) and more likely steps that you will stick with.

Kathryn Whittaker has an interest in Acid Reflux. For further information on Acid Reflux please visit http://www.naturally-stop-acid-reflux.com/acidreflux.html or http://www.naturally-stop-acid-reflux.com/blog/2006/09/27/acid-reflux-and-bad-breath/.

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Benefit From The Skins Natural Absorption Function

2008-03-13T17:34:00.000-07:00

The skin is the largest living, breathing organ of the body. It acts as an interface between the internal and external environments. It consists of the epidermis, dermis and the hypodermis. The epidermis is the surface layer, the layer that we see. It serves us as the protective layer. The dermis is the middle layer that contains the glands and the connective tissues. This layer helps complete the absorption process by carrying whatever is placed on the epidermis to the deepest part of the skin and throughout the body.

The hypodermis contains the adipose tissues or fat layer. This is the layer that contains your fat cells.

The major functions of the skin are:

1. Protection. The skin serves as a barrier that prevents microorganisms and other substances from entering the body.

2. Regulates Body Temperature. Considerable heat is lost through the skin. Even under conditions of high temperature or exercise, the body temperature remains almost normal.

3. Elimination. The evaporation of perspiration acts to cool the skin. In addition, small amounts of waste product and salt leave the body through sweat.

4. Sensation. Nerve endings in the skin provide the body with a great deal of information about the outside environment.

5. Vitamin D Production. In the presence of sunlight or ultraviolet radiation, a substance in the skin is altered to produce vitamin D, necessary for the absorption of calcium and phosphate from food.

Another function of the skin, that is often overlooked, is its absorption properties. This is the reason why applying transdermal medications (birth control patch, smoking patch, etc..) to the skin is so effective. You can also benefit from the absorption function of the skin with cosmetic lotions, topical treatments, and other applications that benefit the skin.

One benefit that spas capitalize on body wrap treatments. Body wraps are designed to help reduce inches and detoxify the body. Detoxifying your body with body wraps improves your overall wellbeing. Body wraps are also capable of slimming and contouring your physique and can also help shape your body in about an hour. The therapeutic and cosmetic benefits help rid the body of toxins which contribute to reduce inches.

Certain body wrap can help to relieve pain due to injury and illness. Body wraps special formulas contain ingredients that help detach fat lipids from cell walls so that permanent fat loss may occur.

Body wraps are safe and just about anyone can benefit from them for skin conditioning, tightening, pain relief and even fat loss. A home body wrap made with your own body wrap recipes is a unique alternative if you want an inexpensive way to improve skin condition, toning and tightening, and to help relieve joint pain and inflammation. It is recommended that you give yourself a body wrap once every week for up to six weeks - then for maintenance, once a month.

Danielle Sims explored her library of alternative health, herbal books, and aromatherapy books and created a blueprint for making her own body wrap formulas at home. Now she offers this information in an e-book entitled Wrap Yourself Slim: Body Wrap Exposed. http://www.wrapyourselfslim.com.

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Healthy Weight Loss

2008-03-13T02:42:00.000-07:00

Healthy weight loss is a major topic of discussion and with good reason. During the past 20 years, the number of people classified as overweight or obese has more than tripled. These frightening statistics show how important it is that people are educated on healthy weight loss.

The media is full of advertisements for crash diets and meal substitutes. However, experts say that the key to healthy weight loss is eating the right foods and taking regular exercise. Moreover, many suggest that crash diets can actually lead to weight gain in the long run. Healthy weight loss is about lifestyle changes. This means making a permanent change to the way you eat and exercise. Many people find rigid diet plans difficult to stick to leading to a yo-yo effect on their weight constantly losing it and then putting it back on. Healthy weight loss neednt be like this.

The main principles of healthy weight loss are:

* Eat a balanced diet: Ensure your diet includes all the major food groups and concentrate on eating fewer foods high in fat, sugar and salt. You should also increase your uptake of fruit, vegetables and healthy grains. By filling your plate up with lots of vegetables, youll find you still feel full but lose weight!

* Exercise, exercise, exercise! This doesnt have to mean running or joining a gym. Walking for thirty minutes 3 times a week will help make you fitter and can lead to healthy weight loss. Find something you enjoy and youll be more likely to stick to it. Swimming, cycling, horse-riding, walking and keep-fit classes are some examples of great weight loss exercises.

* Drink more water! Many people mistake thirst for hunger, and increasing your uptake of water can help prevent this. Water is great as it helps flush out the toxins in your body and keeps your skin hydrated. Drinking 8 glasses of water a day can help towards achieving healthy weight loss.

* Changing the way you think about food. Many people eat for the wrong reasons, and this is why they gain weight. When you eat, think about your reasons, are you really hungry? Many people find they reach for comfort foods when they are stressed, tired or bored. By becoming more aware of these patterns you can help break the cycle, and instead of reaching for chocolate try going for a walk or something else to distract yourself.

* Speak to a professional! If you feel you need to lose a large amount of weight or are unsure about the right plan for you, contact your doctor. Your weight is affected by more than just food, many health conditions can lead to a change in weight. Therefore, it is worth getting checked out and taking their advice on the best eating and exercise plan for you.

* Be patient! Healthy weight loss is not achieved overnight and should be a gradual process. Stick with your new changes and you should notice a gradual but permanent change in the way you look and feel.

This article was written by Scott Mogul, editor for http://www.weight-loss-professional.com and http://www.fitmoves.com These websites provide information on dieting, exercise and weight loss exercises.

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