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…

How to Loose Fat Weight

When faced with weight loss issues, most people are concerned about how much fat they can loose in the shortest amount of time. And what activity is the most effective in ridding the body of this unwanted guest. Remember it took you sometime to put on the weight so it will take sometime to loose it, with that in mind, patience is the key and a positive attitude will help you unlock that door;).

Here are a few things to keep in mind when loosing weight. Fat loss is the goal and not water weight or lean muscle loss. Most people who go on crash diets loose water and muscle mass but very little fat. The bodies’ choice reserves are fat, with that in mind, your body reverts to survival mode by utilizing muscle for energy (catabolism).In addition, you deplete your bodies’ water reserves. Your goal is to train your body to burn fat and maintain lean muscle and stay hydrated. To do this you need to follow a balanced diet that consists of protein to help build lean muscle. You also need complex carbohydrates for energy and cellular function. So restricting carbs is not the best idea however, you should pick your carbs wisely. In other words, decide on eating complex carbs such as fruits, veggies and wholegrains. Reduce the amount of simple carbs such as candy, cookies and unhealthy baked goods etc.... Also be sure good fats are a part of your diet such as polyunsaturated and monounsaturated fats. Also avoid restricting your fluid intake. Your body is around 60% water and your brain consists of roughly 70% water. Your body needs water to carry out cellular activity.

As far as loosing fat, with the proper diet and activity you will loose fat weight, whether it’s around your waist, legs, hips etc… Aim to be active most days of the week and staying within your target heart zone for 30-60 minutes. That zone can vary depending on the individual and their health condition. For most people that range is 70-90% (considering you don’t have any underline medical condition). As you become more conditioned, you will need to push yourself in order to burn more calories. For example, 30 minutes of walking may have put you in your target heart rate zone before but now you need to take it to another level. You can do this by jogging or running for 30 minutes instead. This will allow you to get your heart back in the target zone.

Challenge yourself often and try new things in your workouts. This will get you the most results and you will be a happier and fitter you;)

Can you live to be a 100 or more?

Could you be one of the few who have genes that can determine how long you will live? You could very well be one of 3 individuals in 1000 with the DNA to live well past 100. New research on 1055 people who were over the age of 100 had a gene variation that proves to be somewhat responsible for longevity, according to Boston University & Italy. The centenarians who were a part of this study were mostly grouped into 19 clusters of genetic signatures that are related to age onset dementia, hypertension and cardiovascular disease. Although the prediction of longevity is not 100%, diet and exercise are among the environmental factors that contribute greatly to survival, according to the study. Still screening for the longevity genes will be helpful in determining age related diseases and customizing medications that would best work with certain genetic groups, said Paola Sebastiani, Professor of Biostatics at Boston University School of Public Health. Still researchers are looking to find the answers as to why 150 genetic markers play a role in longevity in centenarians.

In the U.S, that average life expectancy is 78.3 for those born in 2010 (according to the U.S Census). The Census also reported that 3 of 1000 Americans (104,754 among the 309.6 million) were reported living over the age of 100. This number is expected to increase more than fivefold by 2050.

Believe it or not, living long is very common among many cultures that take care of their elderly and they themselves eat well; remain active and live away from areas with high pollution. A good example is the Abkhasians who live in a region of Georgia that is considered very mountainous. This culture treats their elderly with great respect and look to them for guidance and wisdom. This culture also has a history of living anywhere from 100 years to 130 years of age.

In closing, living long involves caring for yourself and those around you and it means taking a better look at what really is important in this life.

Strengthening Your Core

Core muscles are the center of balance and performance and consist of several muscle groups. These muscles include abdominal, obliques; lower back, glutes as well as pelvic muscles. Having a weak core can contribute to bad posture and balance, poor athletic performance, insufficient body mechanics thus increasing the chance of injury.

Now that you’re familiar with core muscles here are somethings you can do to help tone those muscle and reduce abdominal fat. To loose abdominal fat you should start by reducing caloric intake and add exercise that includes strength training as well as cardiovascular training. Strength training should be done no less than 2 days a week, training all major muscle groups. Cardiovascular training can be done most days of the week for 30-60 minutes depending on your fitness level. You can also allow for a day or two of rest.

In this weeks blog I have included some video footage of exercises to help you strengthen your core muscles. I recommend doing 8-12 reps for 2-4 set for beginners and for those who are more advanced can do 15-20 reps for 2-4 sets.

I have also added a few bloopers for your humor:D.