Rest & Change is A Part of Your Exericse Regimen

Training has many benefits and recovery is part of it. Improved cardiovascular fitness, defined muscles, reduced risk of many diseases and the physical benefits such as improved physical appearance. Sometimes we all can get caught up in the looking good aspects of training rather than doing it for better health and forget to take time for rest. Or perhaps, you may fear loosing what you've gained so you don't take time off. In fact, taking a day or two off for rest is a good thing. Especially when you find yourself prone to injuries. Training the same muscle groups every day is a sure way to injury yourself or plateau. Changing your routine whether it’s training different muscle groups on different days, changing the amount of reps, sets, exercises and weights can all help prevent your chances of hitting the “wall.”

Taking time off for rest will allow your muscles time to recover. And as far as loosing what you gained, that takes time. Granted if you take a few weeks off from training, you will have to gradually build yourself back up to get to where you were. From my experience with training clients, I have seen many of them get back up to speed in as little a week. This of course varies from individual to individual.

Another important thing to keep in mind is to make sure you have sufficient fuel in your body to aid in recovery. Your diet should be balanced in carbohydrates, protein and fats. Protein does help with muscle recovery but more is not better. Just like any calorie, if you eat too many, (more than your daily requirement) regardless of the source, it to will be stored as fat.

How Safe Are Artificial Sweetener?

How safe are artificial sweeteners and is it best to just stick with plain old sugar? That’s a question that many people ask and want to know the safest alternative with the least amount of calories. Here are a few facts on the most popular artificial sweeteners to help you better choose.

Sucralose is a sweetener that is known as Splenda. It has a chemical makeup that includes chlorine and sugar. Sucralose has been tested and is found to be safe, thus far.

Sugar alcohols are another alternative sweetener found in some candies, protein bars, sugar-free foods, etc… These sugars are known as maltitol, xylitol, sorbitol, lactitol, erythritol hydrogenated starch hydrolysates,etc… What makes a sugar alcohol is a hydrogen atom added to sugar. Some sugar alcohols absorb better than others and have less calories. Sugar alcohol don't spike blood glucose due to their slow absorption rate. Ingesting large amounts of sugar alcohols can cause GI distress. Such as flatulence, bloating and diarrhea.

Aspartame is another artificial sweetener that is somewhat safe. However, there are some reports of headaches and it should not be used by people who have PKU because aspartame is made from the amino acid phenylalanine, it can't be metabolized by people with PKU.

Saccharine (sweet & low) is not considered very safe and was actually discovered in 1879 by a researcher who accidentally spilled a chemical on his hand and he noticed that it was sweet in taste. Studies have shown that saccharine did increase the risk of bladder cancer in rats and humans. Keep in mind that this was based on a large amount of saccharine being ingested.

Acesulfame is an artificial sweetener mostly found in chewing gum, and sugar free sodas. AceK, Sunnet or the Sweet One are names commonly used. The studies on this sweetener have been inconclusive. One study showed lab animals that were feed AceK were plagued with a variety of tumors. And the second study showed that the lab animals were so sick, the FDA threw the study out. The third study that was done showed lab mice having both benign and malignant breast tumors.

Stevia is a natural sweeter derived from a Brazilian shrub that is also found in Paraguay. When tested, researchers found that after 22 months, the lab rats that were used produced fewer sperm and had an increase in cell abnormalities in their testicles. In addition, female hamsters that were fed large amounts produced “smaller offspring.” Because Stevia is sold as a supplement, it has different restrictions than food.

In my opinion, I would use plan old sugar. It has been around for ages and is much safer when used in moderation. And women who are pregnant should choose sugar over an artificial sweetener.

Vegetarian Diets

Vegetarianism can be a healthy alternative when you know what to eat and how to combine foods to make a complete protein. There are various degrees to vegetarianism, for example, ovolatovegetarian. Ovolatoegetarians include eggs and dairy in their diet but not meat. Lacotevgetarians include dairy products in their diet with exception to eggs and meat. Vegans have a diet that excludes all meat, dairy and eggs.

Most vegetarians can have diets that are complete in all essential amino acids (for maintenance of body tissue & growth). Incomplete proteins lack one or more essential amino acids. This can be resolved by combining the right plant sources of protein. For example a vegan can get complete protein by eating a peanut butter and preserves sandwich on whole grain bread, beans and brown rice, textured vegetable protein and tofu are complete protein sources. For those who are vegetarians and eat eggs and dairy, those are considered complete proteins as well as any source of meat is a complete protein. As a vegetarian it is important to make sure you get sufficient amounts of vitamin B12, vitamin D, calcium (especially vegetarians who exclude dairy) and omega-3 fatty acids. If you’re not sure your getting enough of those vitamins and mineral in your diet, it might be a good idea to supplement.

How to reduce the appearance of cellulite

Have you tried desperately to get rid of an unsightly rippling of fat on your thighs (also known as cellulite)? Or out of desperation, tried massage devices or lotions in hopes of ditching the cottage cheese but with no such luck? And have you felt like you’re the only woman in the world with cellulite? Well not so, in fact according to ABC news, 90% of women have the same problem. The good news is, fat is fat and you can reduce its appearance with the right fitness program.

Cellulite is a result of a breakdown of tissues supporting the fat. In other words, the skin becomes less elastic with age and begins to stiffen. As a result, fat starts to accumulate and pushes through the skin, resulting in cellulite. Unfortunately, some people can be more predisposed to cellulite due to genetics and hormones. Also being overweight can make the condition more seen.

Cellulite does not need to be targeted in a special way in order to get rid of it. If you’re overweight, you can reduce cellulite by loosing weight. This can be done by creating a negative energy balance. In other words, burn more calories than what you take in. Try reducing your caloric intake by 500 calories a day, while increasing your level of activity. By exercising 20-60 minutes a day, you can achieve good results. For instance, imagine a layer of muscle, then a layer of adipose (fat) above it, with your skin covering the whole thing up. And as you exercise on a regular bases (aerobic training and weight training), the layer of fat begins to shrink and the muscle becomes more evident, resulting in a more toned look. Keep in mind that spot reducing is ineffective and an overall exercise program is the key. However, including exercises that will help build more muscle in your legs such as; squats, leg curls & dead lifts can help tone your hamstrings (back of your legs) giving them a more fit appearance.

Fadd Diet

Here is my take on fadd diets; they are Foolish, And Down right Dumb, here’s why. If something is too good to be true, it probably is. Fad diets are unrealistic and they never really teach you a lifestyle change, it’s always a quick fix. For example, popping a bunch of ACME nutrient rich, super colosso, magic pills that will give you all you need in just 1-10 capsules a day (no real food required). In addition, fad diets usually want you to restrict your calories to an unhealthy level. As a result, your body gets depleted of much needed nutrients that you normally would get from a balanced diet. And depending on the type of fad diet your following, it can lead to dehydration, deficiency in vitamins, minerals and can lead to other health problems. Fad diets can cause weight loss, however the weight that is lost is lean muscle tissue and water weight.

In the long run, a healthy lifestyle change is the best choice and will cost you the least. Eating right combined with exercise does require effort but I promise you in the end you will get realistic results and no injection or fancy pill required.

Imagine your body as this fragile system that needs the right amount of energy to maintain equilibrium. If you deviate too much from eating right and taking care of your body, eventually you will break the system. And that includes putting foreign matter into your body such as ACME diet pills or the Hollywood Eat Whatever You Want & Still Loose Weight Liquid that contains three ingredients (caffeine, sugar and more caffeine). So next time you’re confronted with the latest and greatest new fadd diet remember, if it’s too good to be true, it probably is.

Controversy & Doing What is Right

Today I had a controversial but diplomatic discussion with a FB friend regarding a Ground Zero Mosque and both sides of the story were well presented. And if you followed the discussion, you know my stance on the subject. My stance is that out of respect to the families who have suffered losses during this tragic time as well as Americans in general, I would not agree with building it.

For a moment I would like you to set aside religion, first amendment rights etc... and recap what your goals are in this life. My goal is to not only help people through health & fitness but to do the best I can to lead my life by an example of honesty and respect to others. Understand that I am not perfect nor claim to be.

I have nothing against any race or religion. And those who know me personally know that I’m from a multicultural background and I will not deny any part of my ethnicity to fit under a “black or white check box.” I am grateful to represent many races, especially since my family consists of many races. I believe those who are citizens of this country regardless of race, ethnicity or religion are Americans.

What I'm not interested in is making my own "perfect world" via a circle of friends who agree with everything I do or believe; I’m interested in changing the world by example and not just words. For example, not every word I say has to be "God Bless" nor do I have to claim a church denomination in order to do the right thing. Those things help but are pointless without actions. I prefer actions and will stand up for what I believe is right despite controversy, political party, race or religion. This is what I was taught from a young age from a woman who is a Christan and has faith that can move mountains, my Mother.

If you have a firm belief in something, do you take action to make it happen, or is it just a thought, less the actions? There is nothing better than ending the day knowing that you have planted a seed of change and watered it with your actions, despite it being popular or unpopular with others.

HCG Diet: Loose 1-3 pounds a day...really? Part I

Last week a client brought to my attention a diet program that some doctors are prescribing to their overweight patients. It’s called the HCG diet. If you’re a woman you’re probably familiar with this hormone since it’s produced during pregnancy. HCG stands for human chorionic gonadotropin. HCG is produced by the embryo once the egg has implanted in the uterus. During pregnancy this hormone helps to bring nourishment to the fetus by providing it with nutrients.

According to Dr. Simeon his theory has been tested and proved that HCG therapy combined with a 500-calorie a day diet will cause your body to reprogram your hypothalamus gland. By eating only 500-calories a day, this it will cause your body to reduce the amount glycogen (stored fuel) and low glucose in the blood. As a result, HCG kicks in, signaling your hypothalamus to release unwanted fat stores, while maintaining lean muscle mass and a weigh loss of 1-3lbs a day. And at the same time maintain a high level of energy. Dr. Simeon claims that the amount of HCG that is used is within a therapeutic range of 125-200iu’s compared to the amount used in fertility treatments, which is 10,000iu’s. He also says this treatment has been used since the 1950’s for men and women for weigh loss and is reported safe.

What Dr. Simeon’s does not mention in his online claim the side affects associated with using HCG injections and that the FDA since 1975 has required all HCG diet claims to state, “HCG has not been demonstrated to be effective adjunctive therapy in the treatment of obesity. There is no substantial evidence that it increases weight loss beyond that resulting from caloric restrictions that it causes a more attractive or ‘normal’ distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restricted diets.” HCG can have many side affects such as; lowered resting metabolic rate, headaches, mood swings an increased chance of developing Ovarian Hyperstimulation Syndrome, swelling of the extremities, increased chance of pregnancy, vomiting, diarrhea, shortness of breath and weight gain. To be continued…