Top Fat Burning and Metabolism Booster Workout

<b>Who wants to burn more fat and boost metabolism? If that's what you want, get ready to work hard and smart.</b><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKP8FdebyZkmtmFfDRnsIMWRIt9WsUBoAAHxUoFZc0cmxil75mRTXJn4w_3tWiNWMQfJMixCiCy4DAZHzTyhrbZIsB-NizpIsMLy-wc8UuGlRbZpamQpO5mLWeL_GqS6sjUUU5_-ry36MV/s1600/Conquer+Fitness12.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKP8FdebyZkmtmFfDRnsIMWRIt9WsUBoAAHxUoFZc0cmxil75mRTXJn4w_3tWiNWMQfJMixCiCy4DAZHzTyhrbZIsB-NizpIsMLy-wc8UuGlRbZpamQpO5mLWeL_GqS6sjUUU5_-ry36MV/s320/Conquer+Fitness12.jpg" /></a></div><br /><b><a href="http://myfitnesshut.blogspot.com/2012/06/3-tips-to-build-muscle-mass-burn-more.html#.UkpreNK-2uI" target="_blank">Build muscle mass and burn more body fat</a> by using effective training methods.</b> Don't waste time with 2-3 hour workouts that give you small results with fat loss and lasting weight loss.<br /><br />The more intense the strength workout, the more calories and fat you will burn during and after your workout.<br /><br /><b>Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout.</b> Your body has to work harder to get back to its pre-exercise state. Fat burning and metabolism can increase for up to 48 hours after your tough workout! <br /><br /><b>Here is a top fat burning and metabolism booster workout method:</b><br /><br /><b>Kick your fat-burning into higher gear with complex strength training. This method burns fat better than traditional strength training.</b> Complex strength training should not be tried by beginners or those with inadequate body strength. It is a high-risk, high-reward type of superset strength training.<br /><br /><b>Complex strength training will cause your neuromuscular system to adapt to new training stimuli. This will help improve your fat loss and weight loss results.</b><br /><br /><strong>Power, or speed strength (how fast your muscles can produce force) is one of the best ways to improve your workout efficiency (do more work in less time).</strong> Plyometric exercises help you to increase power. When plyometric exercises are paired with a similar strength exercise, your strength and body shape will improve faster. <br /><br /><strong>Complex training to improve strength supersets a power exercise with a biomechanically similar strength exercise.</strong> An example would be pairing repeating full-speed squat jumps with barbell squats. The barbell squats would be performed 1-2 minutes after the squat jumps to get maximum neuromuscular adaptations. <br /><br /><strong>You would do a set of full-speed repeating squat jumps (8-10 reps). Rest 1-2 minutes and then do 3-5 barbell squats at 85%-90% of 1 rep maximum. This is an advanced training method and should not be performed by those who do not have adequate stabilization strength and muscular strength.</strong> <br /><br /><b>Exercises like the squat works the major muscle groups.</b> To recruit more muscle fibers during workouts and improve your fat loss success, focus more on multi-joint or compound exercises like the squat, deadlift and rows. <br /><br />Other strength and plyometric exercises can also be superset this way (such as shoulder press/explosive medicine ball 2-handed upward throw and bench press/explosive medicine ball two-handed chest pass). <br /><br /><strong>Complex training to improve strength is designed to increase strength throughout the full range of motion. Start burning more fat today!</strong> <br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><br />

Top Fat Burning and Metabolism Booster Workout

Who wants to burn more fat and boost metabolism? If that's what you want, get ready to work hard and smart. Build muscle mass and burn ...

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Tasty Pumpkin Smoothie for Fall Season

<b>Kick off the fall season with <a href="http://myfitnesshut.blogspot.com/p/healthy-smoothies-for-every-day.html#.Ukmri9K-2uI" target="_blank">healthy pumpkin smoothies</a>.</b> Smoothies can satisfy your sweet tooth in a healthy way. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5TRlCJIzro37JZO8n-heZggNk7uYGty2j10tj_P80jeCUJc5g401rmLUcaneX02qgmT_FFQ0OAIVAbADij6q1gkQnAxyu99AKsiaKs1cPKatuzV6z4d_HOyV-wnhz6xgUalmLy4xUisxa/s1600/smoothie+pumpkin.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5TRlCJIzro37JZO8n-heZggNk7uYGty2j10tj_P80jeCUJc5g401rmLUcaneX02qgmT_FFQ0OAIVAbADij6q1gkQnAxyu99AKsiaKs1cPKatuzV6z4d_HOyV-wnhz6xgUalmLy4xUisxa/s320/smoothie+pumpkin.jpg" width="320" /></a></div><br /><b>Pumpkin is loaded with antioxidants, vitamins and minerals. Added to that, its low in calories and fat.</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/2011/12/are-your-snacks-usually-sugary-sodas.html#.Ukmq-dK-2uI" target="_blank">Eat the wrong snacks</a> and it could blow a hole through your fat burning and weight loss goals.</b> Empty calories leave you, well, empty and looking for your next meal too soon.<br /><br /><b>You could be gaining weight because of your snacks between meals.</b> What you eat for snacks can mean the difference between out-of-control weight gain or weight loss management/fat loss.<br /><br /><b>Snacks bridge the gap between meals and can help you eat less at regular mealtime.</b><br /><br /><b>Going too long between meals can cause you to load up on sugary carbohydrates to get quick energy.</b> These types of snacks are usually high in calories, not very nutritious and cause rapid ups and downs in blood sugar levels.<br /><br /><b>Other health benefits of pumpkin:</b><br /><br />a. Fiber<br />b. Alpha and Beta Carotene<br />c. Vitamins C and E<br />d. Potassium<br />e. Magnesium<br />f. Pantothenic acid ( a B Vitamin that supports your metabolism and adrenals)<br /><br /><b>Here is a great pumpkin smoothie:</b><br /><br /><b>PUMPKIN SMOOTHIE</b> <br /><br />2 cups of pumpkin<br />1 tablespoons brown rice syrup <br />1 tablespoon sucanat <br />1 teaspoon vanilla flavoring <br />1/4 to 1/2 teaspoons butterscotch flavoring <br />2 to 2-1/2 cups water <br />2 ice cubes (optional) <br />2 teaspoons sesame tahini (ethnic food department) <br /><br />Bake pumpkins until tender. Let cool (in refrigerator when not too warm). Begin blending. After several seconds of blending, stop the unit and mix the ingredients, if necessary, using a long utensil. Re-blend to a creamy consistency. Serve warm or chilled. <br /><br /><b>If you want over 120 delicious smoothie recipes, <a href="http://myfitnesshut.blogspot.com/p/healthy-smoothies-for-every-day.html#.Ukmri9K-2uI" target="_blank">download your Free Smoothies book now</a>!</b><br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div>

Tasty Pumpkin Smoothie for Fall Season

Kick off the fall season with healthy pumpkin smoothies . Smoothies can satisfy your sweet tooth in a healthy way. Pumpkin is loaded with...

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10 Indian Spices Improves Health and Weight Loss

<b>Flavor your foods with these healthy Indian spices without adding any calories. This will certainly help your <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">fat loss and weight loss</a> efforts.</b> Spices also contain high amounts of antioxidants which fight against cell damage and disease.<br /> <br /> <div class="wp-caption aligncenter" id="attachment_9559" style="background-color: #f1f1f1; border: 0px none; clear: both; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 14px; line-height: 18px; list-style: none; margin: 0px auto 20px; max-width: 100%; outline: none; padding: 4px; text-align: center; width: 585px;"> <img alt="Indian Spices Infographic" class="size-full wp-image-9559 " height="3200" src="http://www.a-health-blog.com/wp-content/uploads/Indian-Spices-Infographic.jpg" style="border: 0px none; height: auto; list-style: none; margin: 0px; max-width: 100%; outline: none; padding: 0px;" title="Indian Spices Infographic" width="575" /><br /> <div class="wp-caption-text" style="border: 0px none; color: black; list-style: none; margin: 5px; outline: none; padding: 0px;"> Indian Spices Infographic</div> </div> <div style="background-color: white; border: 0px none; color: #333333; font-family: Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0.5em 0px;"> <a href="http://www.herbco.com/" style="-webkit-transition: all 0.2s ease-in-out; border: 0px none; color: #336699; font-weight: bold; list-style: none; margin: 0px; outline: none; padding: 0px; text-decoration: none; transition: all 0.2s ease-in-out;" target="_blank">Indian Spices Infographic by Herbco.com</a></div> <br /> <b><a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">The Fat-Burning Kitchen</a>, will show you how to totally makeover your kitchen pantry to make your body a fat-burning machine!</b><br /> <br /> <div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"> <b>Mark Dilworth, BA, PES</b></div> <br /> <br />

10 Indian Spices Improves Health and Weight Loss

Flavor your foods with these healthy Indian spices without adding any calories. This will certainly help your fat loss and weight loss effo...

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10 Tips to Eat Less and Feel Fuller

<b>Who wants to eat less and feel hungry a little time later? Not me and hopefully not you. Part of controlling your calorie intake is learning how to eat less food that fills you up for longer.</b> <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWoiEaCAUGs_ptDGJsPc4RBK4e35MYw7sUtDL-iP1G8FPOrcP5p74KW_1JEp3OgyNcK4WFIDnXE7eg_eTE7r5ExZd76YMMVdOFbbO4knOBnnfHMV_Cvg367IXe6ClKDSdDCA5z3gm0OQd2/s1600/eat+healthy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWoiEaCAUGs_ptDGJsPc4RBK4e35MYw7sUtDL-iP1G8FPOrcP5p74KW_1JEp3OgyNcK4WFIDnXE7eg_eTE7r5ExZd76YMMVdOFbbO4knOBnnfHMV_Cvg367IXe6ClKDSdDCA5z3gm0OQd2/s400/eat+healthy.jpg" /></a></div><br /><b>Here are 10 tips to help you eat less without sacrificing nutrition or enjoyment (satiety):</b><br /><br /><b>1. <a href="http://myfitnesshut.blogspot.com/2013/02/10-tips-to-burn-fat-with-higher-intensity-less-work.html#.UkUtetK-2uI" target="_blank">Exercise with more intensity</a> to dull your appetite.</b> Circuit strength training and interval cardio training are examples of intense, fat burning exercise. These types of exercise will also burn more calories during and after your workout. <br /><br />In a study published online in The International Journal of Obesity, researchers at the University of Western Australia in Perth and other institutions compared the effects of easy vs. strenuous exercise on people's appetites following the workouts. The study was performed using 17 overweight men in their 20s and 30s.<br /><br />The results: The men who exercised using intense interval training had lower levels of the hormone ghrelin and had lower levels of blood lactate and blood sugar. Ghrelin stimulates appetite and blood lactate/blood sugar lessens the desire to eat. <br /><br /><b>2. Plan and pack your meals with mainly <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">whole, natural foods</a>.</b> You may also need to journal your eating choices and weigh and measure your food until you know what, how much and when to eat. Making hasty eating decisions can lead to poor meal and snack choices.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiexWSqP5HwcAbeAJcDBULHgBpkBamjpDI9OxfPoKAL_ScescVIi_GFDp7MdZ7nFyf8COnb_uIT0yzl0wwZIq9bSjpEbMICVZ0yAx8e8sErQYnptHq6HXle0wQkQobGxWGBOcICNt3QbXi0/s1600/food+journal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiexWSqP5HwcAbeAJcDBULHgBpkBamjpDI9OxfPoKAL_ScescVIi_GFDp7MdZ7nFyf8COnb_uIT0yzl0wwZIq9bSjpEbMICVZ0yAx8e8sErQYnptHq6HXle0wQkQobGxWGBOcICNt3QbXi0/s320/food+journal.jpg" /></a></div><br /><b>Download your <a href="http://myfitnesshut.blogspot.com/p/healthy-smoothies-for-every-day.html#.Ue-GttLqmuI" target="_blank">Free delicious healthy smoothies book</a> which includes over 120 recipes using whole, natural foods.</b><br /><br /><b>Don't skip meals, especially breakfast.</b> A study at the University of Texas found that people who eat breakfast eat fewer total calories during the day. Your body is also ready for food after being in a fasted state throughout the night. <br /><br />And, when you skip meals, your energy suffers and you are more likely to overeat at your next meal. <br /><br /><b>3. Eat one serving of food on a small plate.</b> You may need to learn to be satisfied without stuffing yourself. One <a href="http://myfitnesshut.blogspot.com/2013/04/do-you-underestimate-how-much-you-eat-daily.html#.UkUyidK-2uI" target="_blank">quick way to pile on the calories</a> is to eat second and third servings. <br /><br /><b>4. Eat a complete protein with each meal.</b> Complete proteins come from animal sources such as lean meats, low-fat dairy and eggs. Research has proven that protein keeps blood sugar levels more steady when you have a meal that includes carbohydrates. Protein helps you feel fuller for a longer period. Protein also keeps ghrelin in check so your hunger doesn’t spike so high. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYrfML8IbNoZ6cgYRC6X51i3TIq1P4NaUXZuvH3ctdt-Ugfyt2fhQMC3UBc3qd791HLC3MAkUFgIqw8SmRpxMbsEz_Fu75Ok-3VguPrEhgUF44Q2BUYvxgcI-foCjc0PttEmccBw33tSGe/s1600/Protein4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYrfML8IbNoZ6cgYRC6X51i3TIq1P4NaUXZuvH3ctdt-Ugfyt2fhQMC3UBc3qd791HLC3MAkUFgIqw8SmRpxMbsEz_Fu75Ok-3VguPrEhgUF44Q2BUYvxgcI-foCjc0PttEmccBw33tSGe/s320/Protein4.jpg" /></a></div><br /><b>5. Eat more fiber for your overall health and satiety (with basically no calories).</b> Your body cannot digest fiber and there are two forms:<br /><br />a. Soluble fiber dissolves in water and produces a gel-like substance in your stomach. This substance helps digested food move slowly through the small intestine and slows down food absorption and release of nutrients into the bloodstream. Soluble fiber also limits the amount of cholesterol released into the blood. Oats are high in soluble fiber.<br /><br />b. Insoluble fiber cannot be broken down once entering the stomach and increases in size by absorbing water. This type of fiber speeds up foods absorption once it enters into the small intestine. Insoluble fiber cleans your system as it travels through your body.<br /><br />Eat both types of fiber to help you feel fuller for longer and to help stabilize blood sugar levels. Eat 25-35 grams of daily fiber. Fruits and vegetables have both types of fiber.<br /><br />6. Eat healthy fats to improve satiety. <strong>You need fats in your diet for your body to function properly. Fats are twice as nutritionally dense as protein or carbohydrates. Get about 20% of total daily calories from fats.</strong> Eat no trans fats (partially hydrogenated fats found in packaged foods and fast foods). Eating too many trans fats will land you in the doctor's office with heart and cholesterol problems!<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2ndiGHj2CdJM0HIwuP6vK8lpdfxudZEz60cBTk6lTul8QYdCZnp64Lxwf2rpBgxAvxnulF8jN3BGcbUEJJ3ACiJuLYXcn1GzwvRtccaS5fDE_mfevBhYMw-TUuX8GNZuQopZ1m5ych5Kl/s1600/healthy+fats.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2ndiGHj2CdJM0HIwuP6vK8lpdfxudZEz60cBTk6lTul8QYdCZnp64Lxwf2rpBgxAvxnulF8jN3BGcbUEJJ3ACiJuLYXcn1GzwvRtccaS5fDE_mfevBhYMw-TUuX8GNZuQopZ1m5ych5Kl/s320/healthy+fats.jpg" /></a></div><br /><strong>Focus mainly on eating heart-healthy unsaturated fats.</strong> Monounsaturated fats (MUFAs) can lower bad cholesterol (LDL) and lower total cholesterol. Good sources of MUFAs are nuts (especially raw), nut butters, olives, virgin olive oil and avocados. <br /><br /><strong>Polyunsaturated fats (PUFAs) are also good for you---especially the omega-3 fats found in cold-water fatty fish like salmon, mackerel, herring, sardines, trout and white tuna.</strong> Flaxseed and walnuts are also good sources of omega-3 fats. Eat more omega-3 fats and less omega 6 fats. <br /><br />Too much omega 6 fat intake can lead to inflammation that causes arthritis, cancer and heart disease. Sources of omega-6 fats are sunflower oil, peanut oil, sesame oil and cottonseed oil. Conjugated linoleic acid (CLA) fats found in red meat and dairy are also good for you provided they come from grass-fed cattle. Another option would be to supplement your diet with fish oil.<br /><br /><strong>Limit (not eliminate) eating saturated fats like butter.</strong> Coconut oil is also very healthy and great for cooking. Moderation is the key to eating saturated fats.<br /><br /><b>7. Drink water.</b> This will help you limit sugary drinks and empty calories. It will help you eat less and help your body function better.<br /><br />Drink about half your weight in water every day. So, if you weigh 160 pounds, drink 80 ounces of water each day. Eating foods with high water content count towards your water intake.<br /><br /><b>8. Avoid high-fructose corn syrup.</b> Your body processes the fructose in high-fructose corn syrup differently than it does regular sugar. It also lowers the hormone leptin in your body. Leptin signals to your brain that you’re full. It causes your liver to kick more fat out into the bloodstream (especially true with sugary drinks because they are processed so fast). So, your body wants more and stores more fat at the same time.<br /><br /><b>9. If you drink alcohol, do it in moderation.</b> Researchers from Denmark found that alcohol drinking can increase appetite.<br /><br />Also, when you take a drink of alcohol, your body converts a small amount of it into fat and the rest is converted (by the liver) into a substance called acetate. This acetate is then quickly released into the bloodstream and used as the body’s main source of energy. So, your body is using the acetate for energy instead of the stored fat in your body. The more you drink, the more fat your body will store (many times belly fat).<br /><br /><b>10. Get enough sleep each night so your body's metabolism will work right.</b> And, if you're awake when you should be asleep, you are more apt to eat those fat-filled comfort foods. Aim for 7-9 hours of sleep each night.<br /><br /><b>Need a program to build muscle mass? The program below has beginner, intermediate and advanced levels:</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> helps you start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><br /><br />

10 Tips to Eat Less and Feel Fuller

Who wants to eat less and feel hungry a little time later? Not me and hopefully not you. Part of controlling your calorie intake is learni...

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3 Tips for Vegetarian Wannabes

<b>By Judith C. Thalheimer, RD, LDN</b><br /><br /><b>As more research reinforces the value of a diet rich in vegetables and low in meats, more clients and patients likely will be considering a <a href="http://myfitnesshut.blogspot.com/2008/03/vegetarian-diets-need-adequate-nutrient.html">vegetarian lifestyle</a>. What used to be a choice of conscience now is increasingly becoming a choice of health consciousness.</b> <br /><br />The Meatless Monday campaign, in association with the Johns Hopkins Bloomberg School of Public Health, reports that going meatless even one day per week won’t only reduce cancer and heart disease risk, help prevent diabetes, curb obesity, and increase life-span, it also will support the environment by reducing people’s carbon footprint and water usage as well as decreasing dependence on fossil fuels. <br /><br />Whether or not clients wish to become vegetarians (avoiding meat but still eating eggs and dairy), vegans (eschewing all animal products), or pescatarians (including fish and seafood in an otherwise vegetarian or vegan eating pattern), the transition can seem daunting. But if they begin with a clear understanding of protein sources, a willingness to try new things, a little patience, and some creativity, they’ll get off to a better start. Read on to find out how dietitians can help. <br /><br /><b>Teachable Moments</b><br /><br />When counseling clients, it’s a good idea to tell them that while dairy and eggs are the most obvious sources of protein in the vegetarian diet, plants contain protein as well. For example, the soybean has long been a versatile leguminous protein source in Asian cultures. Eaten steamed right out of the pod (edamame), roasted (soy nuts), coagulated (tofu), and fermented (tempeh), or as a paste (miso), porridge, nut butter, or milk, soy is an excellent source of protein. Other legumes, such as beans, lentils, peas, and peanuts, provide protein as well, and many dishes can be built around them, such as rice and beans or couscous with chickpeas. <br /><br />Nuts and nut butters are a tasty way to add protein to meals, along with good monounsaturated fat. Since grains also contain protein, encourage clients to try quinoa. While it was once believed that plant-based meals had to be eaten in combinations that produced complete proteins (containing all nine of the essential amino acids), it’s now understood that eating a variety of fruits, vegetables, grains, beans, nuts, and seeds over time can provide all of the amino acids the human body needs.<br /><br /><b>Meat and Dairy Substitutes</b><br /><br />Today’s market is flooded with a wide variety of meat substitutes. Vegetarian burgers, hot dogs, and sausage; faux chicken patties and nuggets; crumbles for tacos and Bolognese sauces; and even meaty “steak tips” are readily available in the refrigerated or frozen sections of mainstream and specialty stores. Many of these products are soy based, but others consist of grains, beans, vegetables, or mushrooms. <br /><br />Ready-to-eat vegetarian entrées also are increasingly available, and just a few minutes in the microwave away from the table. While these prepackaged options can be helpful additions to a vegetarian diet, fresh-prepared meat-free meals can be simple and satisfying. For clients just getting started, adapting some traditional favorites can ease the transition. Vegetarian chili with beans is nutritious, but adding bulgur or other grains can provide a meaty chew. <br /><br />Clients can top the chili with shredded cheese, sour cream, and sliced green onions or cilantro, and serve with sides of rice and cornbread for a meal. Clients can make tacos or sloppy Joes with prepackaged meatless crumbles, but lentils work nicely as well. Portobello mushrooms are known for their meaty flavor and texture, so suggest patients eat them whole as a burger replacement or chopped in pasta sauce. <br /><br />Macaroni and cheese is a comfort food that’s still on the menu for vegetarians as well as grilled cheese, pasta primavera, veggie lasagna, and pizza. For those avoiding dairy, cheese substitutes that actually melt can keep these favorites on the menu and, with some experimentation, clients can use milk substitutes in baking and breakfast cereal. <br /><br />The willingness to try new things can open up a whole world of flavors to emerging vegetarians. Many non-Western diets rely less on meats and offer a variety of unexplored flavors. For example, Chinese vegetable stir-fries and tofu dishes may be familiar to many, but the fresh tastes of Vietnamese cooking, the rich coconut milk curries of Thai, the lentil dal in Indian food, bean dishes in Mexican cooking, and the chickpea-based hummus and falafel from the Mediterranean region are just a few examples of vegetarian options clients can discover. For patients who cook, suggest they choose a vegetarian cookbook they like, or use the many free vegetarian websites or the vegetarian sections of popular recipe resources on the Internet.<br /><br /><b>One Day at a Time</b><br /><br />Eating meatless meals just one day per week is a stress-free way to ease into vegetarianism. This approach allows clients and patients to experiment with new recipes over time without the intense planning necessary to change all their purchasing, cooking, and dining decisions all at once. After they develop a list of favorite vegetarian meals, it doesn’t take much effort to add another day or two of vegetarian cuisine. <br /><br />Whether they’re committed to improving their health, the health of the planet, or the welfare of animals, vegetarianism can help clients and patients achieve their goals. So remind them that going meatless doesn’t have to be a chore. With all the resources at their fingertips, let them know that all it takes is a little patience and practice, and soon they’ll realize that vegetarianism opens up new worlds of wonderful tastes and textures that can reawaken the senses to the joys of food.<br /><br /><b>Judith C. Thalheimer, RD, LDN, is a freelance nutrition writer and community educator living in the Philadelphia area.</b><br /><b><br /></b><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div>

3 Tips for Vegetarian Wannabes

By Judith C. Thalheimer, RD, LDN As more research reinforces the value of a diet rich in vegetables and low in meats, more clients and patie...

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5 Ways You Could Be Cutting Your Life Short

by <strong style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a href="https://plus.google.com/u/0/102155326865485593166?rel=author%22%20href=%22https://plus.google.com/u/0/102155326865485593166?rel=author" rel="nofollow" target="_blank">Alicia Lawrence</a></strong><br /><br /><div class="MsoNormal"><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";">Most people would say they want to live long healthy lives, but the reality is making it to 100 doesn’t just happen.  The decisions we make on a daily basis and the habits we develop play key roles in determining our longevity.  <o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";">And sure, we know the obvious things that it takes to stay healthy.  We avoid smoking and get regular physicals.  We slather on sunscreen before going outside and eat lots of fruits and veggies.  But beyond the obvious, there are many little things that can contribute to our health and our longevity in really big ways.  Here are </span><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";"><a href="http://www.realbuzz.com/articles/7-shocking-things-that-shorten-your-life-span" rel="nofollow" target="_blank">5 ways you could be shortening your life span</a></span><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";"> without even knowing it:<o:p></o:p></span></div><div class="MsoNormal"><br /></div><div class="ListParagraphCxSpFirst" style="margin-left: 40.8pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="color: #4a442a; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">     </span></span><!--[endif]--><b><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";">You’re Sitting Around Too Much<o:p></o:p></span></b></div><div class="ListParagraphCxSpMiddle" style="margin-left: 40.8pt; mso-add-space: auto;"><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";">It might sound like an exaggeration to say that sitting is killing you, but it’s really not that far from the truth.  Researchers from the University of Queensland discovered that for every hour you watch TV, you could shorten your lifespan by 22 minutes. They’ve also found a connection between sitting for extended periods of time and serious health concerns, such as obesity and metabolic syndrome, conditions characterized by increased blood pressure, excess body fat around the waist, and unhealthy cholesterol levels. <o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="margin-left: 40.8pt; mso-add-space: auto;"><br /></div><div class="ListParagraphCxSpMiddle" style="margin-left: 40.8pt; mso-add-space: auto;"><b><u><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";">The Fix:</span></u></b><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";">  If you have a desk job where you’re forced to sit all day, get up every couple of hours to stretch, take a bathroom break, and go get some water.  Short bursts of movement throughout the day go a long way in counteracting the health risks of excessive sitting.  Another idea is to consider going outside for a walk during your lunch break.  Or, round up co-workers for a walk or exercise class after hours for a new and improved version of happy hour.<o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="margin-left: 40.8pt; mso-add-space: auto;"><br /></div><div class="ListParagraphCxSpMiddle" style="margin-left: 40.8pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="color: #4a442a; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">     </span></span><!--[endif]--><b><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";">You’re Always Stressing<o:p></o:p></span></b></div><div class="ListParagraphCxSpMiddle" style="margin-left: 40.8pt; mso-add-space: auto;"><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";">In tiny amounts, stress can be beneficial, helping you to perform under pressure and motivating you to do your best.  But if you’re always living in stress mode, it can become taxing on your mind and body.  In fact, chronic stress wreaks havoc on nearly every system in your body.  It can elevate blood pressure, lower your immune system, raise the risk of heart attack and stroke, lead to infertility, and make you age faster. <o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="margin-left: 40.8pt; mso-add-space: auto;"><br /></div><div class="ListParagraphCxSpMiddle" style="margin-left: 40.8pt; mso-add-space: auto;"><b><u><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";">The Fix:</span></u></b><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";">  In the moment, a great way to manage stress is to relax and take slow deep breaths, concentrating on your breathing until you feel calmer.  Practices like yoga and meditation have also proven effective at lowering stress levels, and to relieve the physical tension that comes with stress, you should consider </span><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";"><a href="http://www.hydroworx.com/about-hydroworx/why-hydroworx" rel="nofollow" target="_blank">relaxing in a spa</a></span><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";"> or finding a good </span><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";"><a href="http://www.acupuncture123.com/acupuncturist-doctor-fan.html" rel="nofollow" target="_blank">acupuncturist</a></span><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";">.  <o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="margin-left: 40.8pt; mso-add-space: auto;"><br /></div><div class="ListParagraphCxSpMiddle" style="margin-left: 40.8pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="color: #4a442a; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">     </span></span><!--[endif]--><b><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";">You’re Not Drinking Enough Water<o:p></o:p></span></b></div><div class="ListParagraphCxSpMiddle" style="margin-left: 40.8pt; mso-add-space: auto;"><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";">Water does a lot for your body: it delivers oxygen to your organs, eliminates toxic waste products, increases energy, and serves as a lubricant for your bones and joints.  Without adequate water intake, your body’s composition of vitamins, minerals, and chemicals becomes distorted, which could lead to grogginess, abnormal heart rate and seizures, in addition to serious health concerns such as kidney failure, low blood volume, loss of consciousness, and shock.<o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="margin-left: 40.8pt; mso-add-space: auto;"><br /></div><div class="ListParagraphCxSpMiddle" style="margin-left: 40.8pt; mso-add-space: auto;"><b><u><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";">The Fix:</span></u></b><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";">  Don’t wait until you’re thirsty to drink water because by this point, you could already be dehydrated.  Carry a water bottle with you to work and sip on it throughout the day.  And, if you want to stay hydrated and maintain a healthy weight, try this simple trick:  drink a full glass of water before each meal you eat.  Sometimes, when you think you’re hungry, your body is really just feeling thirsty, and research has proven that women who drink a full glass of water before meals eat significantly less and feel full faster than women who don’t.  <o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="margin-left: 40.8pt; mso-add-space: auto;"><br /></div><div class="ListParagraphCxSpMiddle" style="margin-left: 40.8pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="color: #4a442a; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">     </span></span><!--[endif]--><b><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";">You Have Friends…on Facebook<o:p></o:p></span></b></div><div class="ListParagraphCxSpMiddle" style="margin-left: 40.8pt; mso-add-space: auto;"><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";">If you want to live to an old age, it’s worth making your friendships a priority.  And regardless of how many Facebook friends you have, if you don’t have genuine contact with people, you can’t build authentic, lasting friendships.  Research has proven that consistent interaction with friends can prolong your life by lowering your feelings of depression, stress and subsequent dangerous behaviors, and having strong friendships encourages you to take care of your health.  What’s more, a Brigham Young University study discovered that having few friends is as detrimental to longevity as smoking 15 cigarettes a day.<o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="margin-left: 40.8pt; mso-add-space: auto;"><br /></div><div class="ListParagraphCxSpMiddle" style="margin-left: 40.8pt; mso-add-space: auto;"><b><u><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";">The Fix:</span></u></b><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";"> Make a point to spend time with friends on a regular basis.  If they live far away, set aside time for weekly phone chats.  Also, think about what your interests are and find a related meetup</span><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";"> group.  On this site, you can find writer’s critique groups, reading groups, cooking clubs, running clubs, etc. Check it out, and you’re sure to find a meetup group for something that interests you.<o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="margin-left: 40.8pt; mso-add-space: auto;"><br /></div><div class="ListParagraphCxSpMiddle" style="margin-left: 40.8pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;"><!--[if !supportLists]--><span style="color: #4a442a; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">     </span></span><!--[endif]--><b><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";">You’re Not Having Sex<o:p></o:p></span></b></div><div class="ListParagraphCxSpMiddle" style="margin-left: 40.8pt; mso-add-space: auto;"><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";">According to a recent survey conducted by The British Medical Journal, men who didn’t have sex at least once a month had a mortality rate twice as high as men who were getting some at least once a week.  And it’s not just men who benefit from sex:  a Duke University study found that women who had fulfilling sex lives lived eight years longer than women who didn’t.  This is because, aside from its obvious perks, having regular sex comes with a slew of health benefits, such as lowered blood pressure and a bolstered immune system.  <o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="margin-left: 40.8pt; mso-add-space: auto;"><br /></div><div class="ListParagraphCxSpMiddle" style="margin-left: 40.8pt; mso-add-space: auto;"><b><u><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";">The Fix:</span></u></b><span style="font-family: Arial; mso-bidi-font-family: "Times New Roman";">  If you’re not having sex because you think you’re too busy, talk with your partner and plan out the days you will get it on.  It might sound lame and unromantic to plan sex like an appointment, but this strategy has been widely recommended and proven effective in making sure it actually happens.  If you aren’t having sex because you “just aren’t in the mood,” light some candles, put on something that makes you feel sexy, and fake it till you make it.  Sometimes, just acting like you’re in the mood is enough to make you really want it.  <o:p></o:p></span></div><div class="ListParagraphCxSpMiddle" style="margin-left: 40.8pt; mso-add-space: auto;"><br /></div><span style="font-family: Arial;">The little things you do and don’t do on a daily basis can go a long way in determining your health, and subsequently, your longevity.</span><span style="font-family: Arial;">  </span><span style="font-family: Arial;">The good news is these choices are in your hands, and if you make the right ones, you too could one day be a member of the 100-year-olds’ club.</span><span style="font-family: Arial;"> </span><br /><br /><strong style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">BIO: <a href="https://plus.google.com/u/0/102155326865485593166?rel=author%22%20href=%22https://plus.google.com/u/0/102155326865485593166?rel=author" rel="nofollow" target="_blank">Alicia Lawrence</a> is a content coordinator for a tech company and writes for Examiner.com and AskMissA.com.   Her husband is a personal trainer and as a family they make it a top priority to live healthy.</strong><br /><div><br /></div><div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div></div>

5 Ways You Could Be Cutting Your Life Short

by  Alicia Lawrence Most people would say they want to live long healthy lives, but the reality is making it to 100 doesn’t just happen.  Th...

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3 Muscle Building Tips to Aid Weight Loss

<b>Make no mistake, your top fat burning tool is your muscle mass. Total body fat loss is the key to burning more fat and transforming your body. To lose weight and keep it off, you must make a major commitment to strength training. Muscle up and you will be more successful with fat loss.</b> Improved body composition and health means less fat and more muscle. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_q86PtZ6LpjP6hvs4N4qYoGY_8LkOUssKPyXgTaQYwWAdB2_7vtnV2tMfhj4bLQ-sFuGdvuzc9lyN3GVWn10_jsxbocT6DwCTxW7lYGHDKRsN0SAdugiwFZQQMUKK8aUR_Ys9nYUXcpG2/s1600/row+exercise.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_q86PtZ6LpjP6hvs4N4qYoGY_8LkOUssKPyXgTaQYwWAdB2_7vtnV2tMfhj4bLQ-sFuGdvuzc9lyN3GVWn10_jsxbocT6DwCTxW7lYGHDKRsN0SAdugiwFZQQMUKK8aUR_Ys9nYUXcpG2/s400/row+exercise.jpg" /></a></div><br /><b>Get ready to work hard, make adjustments and stay consistent.</b> <br /><br /><b>Here are 3 Muscle Building Tips:</b> <br /><br /><b>1. Strength training should be tailored to your body type.</b> We all have a body type due to heredity and lifestyle choices. A fitness assessment is important because a personal trainer identifies postural weaknesses and muscle imbalances. The fitness program is then tailored to fit your needs. Without this assessment, you are don't have a good plan to reach your goals. <br /><br /><b>Achieving <a href="http://myfitnesshut.blogspot.com/2013/02/7-tips-enhance-growth-hormone-muscle-building-fat-loss.html#.UkC9PtK-2uI" target="_blank">optimal muscular fitness</a> requires</b> flexibility, strength, endurance, power, and speed. These components should be included in an integrated training program. <br /><br /><b>Because of lifestyle habits, the dominant side of the body develops more than the non-dominant side.</b> And, if certain patterns or muscular actions are performed repeatedly, muscles develop more in either the front of the body or the back of the body. As a result, some muscles become tight, lengthened or weak. <br /><br /><b>An integrated training program focuses on 3-dimensional muscular balance. This is done by training in all 3 planes of motion.</b> This will help overall strength, burn more fat, prevent injuries and enhance everyday living. <br /><br /><b>Opposing muscle groups should be in balance. Focusing more on exercises like squats, deadlifts, rows, shoulder presses and bench presses will help you do this.</b> Using more unilateral (one-leg, one-arm) exercises also improve muscular balance. Lunges, step ups and dumbbell exercises fit this category. <br /><br /><b>So, muscle-building is a never ending process. It is much more than haphazard weight training programs with no design. You need at least 3 weight training workouts per week, 20-50 minutes per session (depending on your training maturity and goals).</b><br /><br /><b>2. Your cardio exercise should aid in your fat loss and not waste away your precious muscle mass.</b> Your cardio exercise should:<br /><br />--Improve heart health<br />--Burn calories (during and after your workout)<br />--Burn fat<br />--Spare muscle mass <br /><br /><b>Keep your cardio workouts at about 20 minutes. That's all it takes to help you reach your goals.</b> And, it will keep you from the boredom and muscle-wasting that's built into too many long cardio sessions.<br /><br /><b>Intense interval cardio workouts will increase <a href="http://myfitnesshut.blogspot.com/2013/02/7-tips-enhance-growth-hormone-muscle-building-fat-loss.html#.UkC9PtK-2uI" target="_blank">your body's growth hormone</a>.</b> Research has also proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fitness and heart health.<br /><br /><b>3. Eat for fat loss. You must eat enough to build muscle and burn fat.</b> A balanced diet which contains the macronutrients (carbs, <a href="http://yourfitnessuniversity.biotrust.com/Shop.asp?s=&View=Item&Group=328&Keyword=&Product=1773" target="_blank">protein</a>, fats) is best. <b>You should calculate your calorie needs for reaching your goals.</b> Starvation diets will not work. Nutritious calories are critical to build muscle. <br /><br /><b>For instance, you should eat protein with every meal. Protein is critical for rebuilding muscle tissues after workouts.</b> Protein also helps you control calorie intake because you stay fuller for longer. <br /><br /><b>It is also a good muscle building tactic to eat protein before and after strength workouts.</b> Protein drinks (particularly whey) work well for this purpose. <br /><br /><b>Work hard to build more muscle mass and watch your body change!</b><br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><br /><br />

3 Muscle Building Tips to Aid Weight Loss

Make no mistake, your top fat burning tool is your muscle mass. Total body fat loss is the key to burning more fat and transforming your bo...

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Why John Lay Unconscious on the Treadmill

<b>I was at the gym the other day and a medical emergency happened to a man I'll call John. He was lying face down on the treadmill, unconscious.</b><br /><br /><center><a href="http://www.herfitnesshut.com/?attachment_id=9870" rel="attachment wp-att-9870"><img alt="heart beat" class="aligncenter size-full wp-image-9870" height="333" src="http://www.herfitnesshut.com/wp-content/uploads/2013/12/heart-beat.jpg" width="400" /></a></center><br />Immediately, I rolled him over on his back and checked to see if he was breathing. Yes, he was! I decided not to do CPR procedures at this point. Normally, a doctor, nurse or other medical professional would be at the gym working out but it was about 11 p.m. So, I was in charge of John's fate. At this point, I'm assuming his life is at stake.<br /><br />I instruct a gym member to call 911 for Emergency Medical Services and go back to trying to figure out what was wrong with John..........<br /><br />He was trying to lie down again on the treadmill and go to sleep. <br /><br /><b>With the help of another member, we get him upright and I try to force him to stay awake by:</b><br /><br />a. spraying cold water in his face <br />b. talking to him (he mumbled back to me) and<br />c. gently slapping him across the jaws <br /><br />I'm also continuing to check to see that he was still breathing<br /><br />This worked to keep him semi-conscious until Emergency Medical Services arrived about 10 minutes later.<br /><br /><b>What was wrong with John? He is diabetic (type 2) and he had a severe case of hypoglycemia (low blood sugar).</b> <br /><br />Type 2 diabetes is associated with obesity, especially abdominal obesity. Type 2 diabetics usually produce enough insulin but their cells are insulin resistant. This can result in hyperglycemia (high blood sugar). If left uncorrected, it leads to kidney, heart, eye and nerve damage.<br /><br />The paramedics injected a solution directly into his veins to stabilize his blood sugar levels. The procedure took about 20 minutes.<br /><br />After talking with John about 30 minutes later, his glycogen stores (from carbohydrates) were depleted. He had eaten very little during the 2-3 hours prior to exercise. During intense exercise your body depends on glycogen stores for energy. <br /><br /><b>According to Mayo Clinic:<br /></b><br /><i>"If you ignore the symptoms of hypoglycemia too long, you may lose consciousness. That's because your brain needs glucose to function. Recognize the signs and symptoms of hypoglycemia early because untreated, hypoglycemia can lead to seizures, loss of consciousness or death."<br /><br />"On the other hand, be careful not to overtreat your low blood sugar. If you do, you may cause your blood sugar level to rise too high (hyperglycemia). This, too, can be dangerous and eventually may damage your nerves, blood vessels and various organs."</i><br /><br /><i>"Hypoglycemia is most common among people who take insulin, but it can also occur if you're taking oral diabetes medications. Common causes of diabetic hypoglycemia include: taking too much insulin or diabetes medication, not eating enough, postponing or skipping a meal or snack, increasing exercise or physical activity without eating more or adjusting your medications and drinking alcohol."</i><br /><br /><b>So, where does exercise fit in with diabetics? As a personal trainer, I'm trying to help the client avoid hypoglycemia and hyperglycemia during and after exercise.</b> If you are diabetic, you should keep a snack on hand for a quick source of carbohydrates to avoid hypoglycemia. <br /><br />And, its important for everyone, not just diabetics, to eat every 2-3 hours to keep the body energized and blood sugar levels stable.<br /><br /><strong>My other exercise recommendations for diabetics:</strong><br /><br />1) Glucose levels should be measured before, during and after exercise (especially for those newly diagnosed).<br /><br />2) Quality footwear is important and the feet should be checked often for blisters.<br /><br />3) Post-exercise carbohydrate consumption is advisable.<br /><br />4) You can do strength training. The workload should be monitored carefully. <br /><br />5) Cardio exercise intensity should progress from low to moderate to high as you get in better shape.<br /><br />6) Very intense exercise may induce hypoglycemia if you are not eating properly during the day, before exercise and after exercise. <br /><br />That was quite a night at the gym! We all learned a lesson from John's experience.<br /><br /><b><a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240">Eat whole, natural foods to keep you healthy and energized!</a></b><br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br /><br />

Why John Lay Unconscious on the Treadmill

I was at the gym the other day and a medical emergency happened to a man I'll call John. He was lying face down on the treadmill, uncon...

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Do You Need a Weight Loss Contest?

<b>Are you still trying to REALLY COMMIT to lose weight long-term. You may need a <a href="http://healthhut.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">weight loss contest</a> to help you commit to a permanent fit and healthy lifestyle. Sometimes, a kick-start is what it takes to get you going.</b><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJY9QuBejSY2J0MWRuDvIkHGArA-bCp9VXaiMaw8RVFxKLR4vk4wKnG7khrw1tUWhDQG6qVImJErh9LNC8l-BlhV5v1xylbwGbfoSmy1Adj9s5TrxnF2JNbqIQx-MyRY9ioz2KwVSNtlKE/s1600/weight+loss+success.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJY9QuBejSY2J0MWRuDvIkHGArA-bCp9VXaiMaw8RVFxKLR4vk4wKnG7khrw1tUWhDQG6qVImJErh9LNC8l-BlhV5v1xylbwGbfoSmy1Adj9s5TrxnF2JNbqIQx-MyRY9ioz2KwVSNtlKE/s400/weight+loss+success.jpg" /></a></div><br />Prizes and/or cash usually go to the winners of these contests. There's nothing wrong with having these "carrots" dangled in front of you as extra motivation to lose weight and keep it off <b>(<a href="http://myfitnesshut.blogspot.com/2012/07/the-biggest-fat-loser-will-be-weight.html#.UjwS99K-2uI" target="_blank">Don't do this type of competition</a>). </b><br /><br /><strong>Having social support is critical for long-term weight loss success. Research has long supported this fact. Long-term success includes fat loss and body transformation which will insure that your weight loss stays off. </strong> Maintaining weight loss is much tougher than just losing 20 pounds in a month or two. <br /><br /><strong>Fitness bootcamps have become popular as a form of group exercise. My question to anyone thinking about participating in a bootcamp is this: What are your fitness goals?</strong> Your answer will tell me whether a bootcamp will have long-term benefit for you. What's your plan to continue exercising and eating right after the bootcamp? <br /><br /><strong>If your bootcamp experience isn't part of a permanent commitment to a fit and healthy lifestyle, then you are not going to get the permanent fitness results you want (a lean and toned body).</strong> Permanent fitness results take longer than any 1 or 2 week bootcamp. The bootcamp will just be a quick fix for you. That sounds harsh but I see the quick fix scenario too much out there.<br /><br />Online social networks are also an option and enables you to seek help for your particular weight gain situation.<br /><br /><strong>So, here are 3 reasons social weight loss contests succeed:</strong><br /><br /><strong>1. Accountability</strong> - A little healthy weight loss contest never hurts a cause. Don't forget, you must have significant fat loss for weight loss to be healthy and lasting. This requires you to lose weight the right way---no fad dieting or quick weight loss gimmicks!<br /><br /><strong>Its important to keep in mind that you are trying to change your lifestyle to one of health and fitness.</strong> The weight loss contest is just one tool to help you get it done. You have to be committed for a lifetime---through the ups, downs, successes and failures.<br /><br />Other good accountability partners include spouses, friends, workout buddies and co-workers.<br /><br /><strong>2. Expectations -</strong> All other things being equal, people will generally live up or down to expectations. Just make sure the expectations are realistic or you will be set up to fail.<br /><br /><strong>For instance, if you need to lose 100 pounds, how will you get that accomplished? Some things you may need to consider:</strong><br /><br />a. Have you really ever exercised for an extended period of time? If you have no experience to draw from, you will need to take baby steps, like starting with walking.<br /><br />b. How long have you been inactive? If its been awhile since you exercised, you won't be able to do an intense circuit training workout right away.<br /><br />c. How quickly do you want to lose 100 pounds? Although you may lose pounds quickly at the beginning of your exercise program (like 10 pounds the first week), it will be tougher to burn fat and lose weight in the weeks and months ahead. For example, losing 2 pounds and burning .5% body fat will be good progress during many weeks. So, it may take a year or longer to lose 100 pounds the right way.<br /><br />d. You may have health problems that slow your progress. If you have diabetes or high blood pressure, you will need your doctor's clearance before beginning an exercise program. You will have to start out slower than someone who is more healthy. The good news is that these two conditions can be reversed with exercise and healthy, managed nutrition.<br /><br /><strong>3. Support -</strong> Its a long, never-ending road to burning fat, losing weight, changing your body and maintaining weight. Support from someone going through the same thing is very important.<br /><br />The success of online social networks, fitness bootcamps, group exercise classes and marathon training groups are more evidence of the roles that accountability, expectations and support play in people reaching goals.<br /><br />Also, inform family members and friends early on what your body-changing intentions are....the more support, the better. On the opposite end, avoid people who will have a negative attitude about your weight loss intentions. There are many would-be haters out there to help you fail.<br /><br /><b>One of the best body transformation contests out there is Tom Venuto's <a href="http://healthhut.burnthefat.hop.clickbank.net/" rel="nofollow" target="_blank">Burn the Fat, Feed the Muscle System</a>.....check out it now!</b><br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br />

Do You Need a Weight Loss Contest?

Are you still trying to REALLY COMMIT to lose weight long-term. You may need a weight loss contest to help you commit to a permanent fit a...

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Calorie deficit and sport: the key to lose weight

<div dir="ltr" style="text-align: left;" trbidi="on"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-q5n35yYaJeg/Ujn0cX_LBxI/AAAAAAAABIo/hl6t0BhHMGE/s1600/del.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Calorie deficit and sport: the key to lose weight" border="0" src="http://1.bp.blogspot.com/-q5n35yYaJeg/Ujn0cX_LBxI/AAAAAAAABIo/hl6t0BhHMGE/s1600/del.png" title="Calorie deficit and sport: the key to lose weight" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Calorie deficit and sport: the key to lose weight</td></tr></tbody></table><i><br /></i><i>There are two things to do to lose weight for sure, (re) discover them now to remove your unwanted pounds.</i><br /><br /><br /><h4 style="text-align: left;">> How to lose weight fast? The basic rule is based on the calorie deficit and sport</h4>If you spend more energy than you consume, you create a calorie discovered. If you eat fewer calories than your body requires to function, you also create a calorie shortage. More importantly it is the more you will melt your fat reserves so you will lose weight more quickly. This may seem logical, but it should be reported and insist on it.<br /><br />Indeed, many people believe that it is essential to eliminate a particular food from their diet to lose weight successfully . But this is not necessarily the case as they can completely continue to eat the foods they like, with three requirements:<br /><br /><ul style="text-align: left;"><li>Prepare meals more evenly ( 10-20 % protein, 40-50 % carbohydrates, 30-40 % fat) .</li><li>Eating less or much less (depending on the calorie deficit you want to create and your daily energy needs ) .</li><li>Exercise more often (and not just once a week).</li></ul><br /><br /><br />Create a caloric deficiency reducing your energy consumption by 15-20 % compared to what your body normally requires to maintain your current weight. Nevertheless try not to select too low calorie or restrictive alternative (excluding one or more food groups ) in order not to trigger the mechanism of protection in the anti- hunger organization .<br /><br />Vary the daily calorie supply to not fall into boredom. Change your calorie intake every few days . For example , do 3 days low calorie absorption followed by one day the normal level. This will force your body guessing and will avoid the landing. Eat five or six small meals spread evenly throughout the day to maintain a high metabolism and prevent you from making differences .<br /><br />Back on the importance of sport . You can burn energy faster by exercising regularly (at least 4 or 5 times weekly) . The sport also gives you so many more health benefits than to lose weight . Embed a sports training routine to your lifestyle can actually reduce consistently the risk of various diseases , especially those related to the heart.<br /><br />Try dialing sessions based on cardio training and resistance training . Cardiovascular exercise will tone your body, and resistance training thwarts muscle breakdown while accelerating metabolism. Their combination facilitates obtaining a desired shape without damaging the health . Do not forget to practice interval training to lose weight while maximizing efficiency.<br /><br />If you do one hour of sport to burn 500 calories while your body requires 1,800 per day to operate, and if you have consumed a total of 2,000 during the day , creating a shortage of 300 calories (for 2000 - 500 - 1800 = -300 ) . This may seem little, but if you keep this pace calorie deficit for several tens of days , your body fat will melt inevitably .<br /><br />Similarly, if you only eat 1600 calories a day while your body spends at least 2000 per day to function normally (that is to say your metabolism ) , you create a gap of 400 calories (1 600-2 = 000 -400 ) . In fact , the more you cause a significant deficiency (in calories ) each day , you will lose weight more quickly.<br /><br /><h4 style="text-align: left;"><br />> Lost 8000 calories = 1 pound of fat under</h4>If you accumulate eg 20 consecutive days with a "discovered" 400 calories per day , you create a total shortage of 8,000 calories ( 20 x 400 = 8000 ) . And for all the lost 8000 calories , you will lose weight : 1 kg more exactly fat! To find the line , so we advise you to follow a weight loss plan suitable for sport more regularly.<br /><br />However, do not submit your muscles too much tension by doing more exercise than what your body is capable of supporting . You can prevent sports injuries if you know the limits of your physical condition. Remember to stretch and warm up before you start a workout to maximize the benefits associated with the sport .<br /><br />Do not try to lose weight too fast because you are likely to become disillusioned . For example, do not set the goal of removing 20 kg in 21 days. The means of achieving the objectives of unrealistic weight loss are actually harmful . They usually require an excessive intake of calories limitation ( in order to create a huge calorie deficit ) or exclusion of a whole family of food products.<br /><br />For example you should exclude fatty foods in certain regimes, which believe in making you lose weight faster. But fat is essential for the body to make certain soluble vitamins can absorb . Without fat, the body does not get all the essential nutrients in optimal functioning . And you will suffer the consequences of nutritional deficiencies in the medium and long term.<br /><br />These bad slimming methods usually leave negative marks on your body. They make you regrossir later by inflicting the famous yo-yo effect .<br /><br />To abstain from regrossir , rather adopt a healthy and balanced diet. Likewise increase your overall level of physical activity. If you can drive the extra pounds while stabilizing for a long time , it becomes very interesting because having a weight just evades many diseases .<br /><br /><br /><h4 style="text-align: left;">> What actually begin to slim ?</h4>To lose weight quickly without suffering the yo- yo effect , or melt your kgs excess fat advantageously (before a birthday, summer vacation, or other special event, etc. . ) , First calculate your BMI to find out where is your overweight / obesity.<br /><br />Next, determine your ideal weight. Once these parameters are known , you can deduct the amount of weight to remove unnecessary (and thus determine your target weight).<br /><br />Then browse our listings plans and make your selection . How to lose weight fast? Keep in mind constantly for this, we must assimilate the rules of weight loss programs , as well as their interests and defects. If necessary, do not hesitate to document and further reading by buying books written by experts who developed these programs. A fat melting should not be taken lightly or done at the expense of your well-being , then go about it with the greatest possible scholarship. Do not play with your kgs as if you could then lose again indefinitely.<br /><br />Slimming becomes simpler if you look at our thousands of health articles . Know the balanced and effective weight loss plans, see their principles and menus prior to hunting unnecessary pounds. Lose slowly and in a good mood to optimize your eating habits and healthier lifestyle . In fact, if you think an dependence vis - a certain type of food (eg if you are addicted to sugary foods ) , the period for weight loss can be a good opportunity to overhaul how to behave in front of these foods.<br /><br />Whatever your choice , remember that your diet should be accompanied by regular physical activity , and possibly a medical monitoring (provided by a doctor, a nutritionist or diétiticien graduate ) . You should also get a tracking specialist for slim effectively. Any overweight (and especially morbid obesity ) should be taken seriously because it can cause a variety of chronic diseases and long-term ( what experts call comorbidities ) . And seriously, you will get by looking these professionals .<br /><br /><br />You regrossi after yet managed to lose weight fast ? Want to show others how overweight people lose weight without putting health at risk ? If you want to share the experience in your fight against excess weight , let your testimony at the bottom of our articles or join the conversation at our forum. Your experience will help others not to fall into the same traps and take the first good step.<br /><br />Also read our article about <span style="background-color: white;"><span style="font-family: inherit;"><a href="http://weightlossv.blogspot.com/2013/09/20-habits-that-make-you-gain-weight.html" target="_blank">20 habits that make you gain weight</a></span></span></div>

Calorie deficit and sport: the key to lose weight

Calorie deficit and sport: the key to lose weight There are two things to do to lose weight for sure, (re) discover them now to remove your ...

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5 Tips for Faster Weight Loss

<b>Speed up your fat loss and weight loss results by using more <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI" target="_blank">effective training methods</a>. Everyone wants to burn body fat, lose weight and build their lean bodies as soon as possible.</b> <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3LkTJ3ztLItTzg9iU3q-9doBHtl2M6GMLRnSVsPP5pGVqP2Lgi1r9tYXdUjnLoSgFoXInt_CL-avKALOSieiTh3AmGqv4pVwD2BWpZStodrtO-X0SQ_Cw8HuF5OwBspYyqamd0xhGJwht/s1600/MB+Lunge+Rotation.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3LkTJ3ztLItTzg9iU3q-9doBHtl2M6GMLRnSVsPP5pGVqP2Lgi1r9tYXdUjnLoSgFoXInt_CL-avKALOSieiTh3AmGqv4pVwD2BWpZStodrtO-X0SQ_Cw8HuF5OwBspYyqamd0xhGJwht/s320/MB+Lunge+Rotation.jpg" width="213" /></a></div><br /><b>Its not enough to just exercise every day. You MUST do the right kind of exercise to get the fat-burning results you want.</b> <b>And, you need to <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" target="_blank">eat for muscle gain and fat loss</a>.</b><br /><br /><b>Here are 5 proven fat-burning tips to give you faster weight loss results that lasts:</b><br /><br /><b>1. <a href="http://myfitnesshut.blogspot.com/2012/10/burn-fat-with-strength-and-power-superset-workout.html#.Ujk4PdK-2uI" target="_blank">Superset strength training</a> burns fat better than traditional strength training.</b> Pair two non-competing exercises such as bench press and dumbbell rows, completing each exercise back to back without rest. Another good pair to superset would be squats and standing shoulder press.<br /><br />Supersets allow you to do more work because one muscle group can rest while you work the opposing muscle group. <br /><br />Doing a second workout during the day (even a short one) keeps growth hormone levels high throughout the day. This will give you even more fat burn.<br /><br />So, you could do one 25-minute workout in the morning and another 25-minute workout in the afternoon. This will give you better fat loss results than doing one 50-minute workout.<br /><br /><b>2. Tone your body better and faster with explosive strength training.</b> This type of training will burn fat and tone your body like never before.<br /><br /><b>Lifting weights explosively is an advanced form of exercise and shouldn't be done by beginners or youngsters.</b> Your body should have the needed stabilization and strength before beginning explosive lifts.<br /><br />Especially at the start of the lift, explosive lifting can be done for exercises like bench press, push ups, leg press, shoulder press and calf raises.<br /><br /><b>3. Do interval cardio sessions instead of long cardio sessions.</b> All it takes is 20 minutes of intervals on the treadmill, grass or stepmill. This method will burn more fat than doing 60-minute cardio sessions that wastes away your muscle mass.<br /><br /><b>4. Circuit bodyweight cardio sessions are very effective fat-burners.</b> Combine 4-5 bodyweight strength exercises, 8-10 repetitions each. Do this circuit 2-3 times and the fat will burn off your body.<br /><br /><b>5. Jumping exercises really burn the fat and tone your body, especially if done at full speed.</b> Squat jumps, pike jumps, side-to-side hops, front-to-back hops, jump rope, jumping jacks and box jumps will all get the job done. Its important to learn proper jumping and landing techniques to avoid injuries.<br /><br />Use these training methods to burn more fat, lose more weight and get your lean body on---faster!<br /><br /><b>Go to work and start changing your body.....be sure and download my FREE Report below to Burn Fat Faster!  There are 3 levels:  beginner, intermediate and advanced.</b><br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br />

5 Tips for Faster Weight Loss

Speed up your fat loss and weight loss results by using more effective training methods . Everyone wants to burn body fat, lose weight and ...

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How to Eat to Reduce Stress Overload

<b>We live in a culture surrounded by <a href="http://myfitnesshut.blogspot.com/2012/07/digital-stress-and-your-brain.html#.UjdVt9K-2uI" target="_blank">stressful situations</a>, many of them brought on by us. Technology, which is supposed to make life easier, many times makes life more stressful.</b> <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcfR2CPwNqoDyVUu-S1FEvPqw9jC-NmjgvSO4Ec9oVH1EeaJtlR3iv9GfhZjrY3225GnUv1GKSMbVgJevG5X2UAqxtjP5lzlvsaiIjHte1Okw-p3QkidFrrsGPZU9fFaGl47RJ-FZMiZey/s1600/stress2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcfR2CPwNqoDyVUu-S1FEvPqw9jC-NmjgvSO4Ec9oVH1EeaJtlR3iv9GfhZjrY3225GnUv1GKSMbVgJevG5X2UAqxtjP5lzlvsaiIjHte1Okw-p3QkidFrrsGPZU9fFaGl47RJ-FZMiZey/s400/stress2.jpg" /></a></div><br /><b>Need examples? Don't check your cell phone for 1 hour.</b> Can you do it? Or, are you checking that device every 5 minutes? What about your email? Do you check it every 2 minutes? These are just 2 examples of how life is on full tilt, seemingly non-stop. Unless you manage it. <br /><br /><b>According to Life Extension Magazine, 80% of Americans report experiencing intense, chronic stress over personal finances and the economy.</b> What about the rest of the world? The magazine reports: The World Health Organization estimates that stress-related disorders affect nearly 450 million people worldwide.<br /><br /><b>Limit prolonged stress in your life. A certain amount of stress is good for us to live efficiently. Too much stress…well, you know the answer. </b><br /><br /> In a Mayo Clinic article, “Stress Basics,” it states:<br /><br />“When your brain perceives a threat, it signals your body to release a burst of hormones to fuel your capacity for a response. This has been labeled the "fight-or-flight" response. <br /><br />Once the threat is gone, your body is meant to return to a normal relaxed state. Unfortunately, the nonstop stress of modern life means that your alarm system rarely shuts off. Without stress management, all too often your body is always on high alert. Over time, high levels of stress lead to serious health problems.”<br /><br /><b>Here are my 6 quick tips to relieve day-to-day stress:</b><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwnv8RIBOC3ocEtRtCDAzr5RRWDHuPz8hhVtRQenwj_B_FHRd-7WT08-AYY2O-C3j5s6_QgnfO4xbNsT9sRPWbBG-hwdenJ0VoKq_ffgA2JXQC1Dx36gbuiBkfZMiOSwf3vf3UZab3CTuE/s1600/stress3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwnv8RIBOC3ocEtRtCDAzr5RRWDHuPz8hhVtRQenwj_B_FHRd-7WT08-AYY2O-C3j5s6_QgnfO4xbNsT9sRPWbBG-hwdenJ0VoKq_ffgA2JXQC1Dx36gbuiBkfZMiOSwf3vf3UZab3CTuE/s320/stress3.jpg" /></a></div><br />1. Regular exercise helps your body work better, stay healthier and relieves the stress of the busy day.<br /><br />2. Laugh often and don’t take yourself too seriously<br /><b><br /></b><b>3. Learn to relax by using tools such as music, deep breathing, walking, <a href="http://myfitnesshut.blogspot.com/2012/06/5-ways-massage-therapy-helps-you-burn.html#.UjdUtdK-2uI" target="_blank">massage therapy</a>, meditation, etc.</b><br /><br />4. Have a grateful attitude. Find things and situations to be thankful for every day.<br /><b><br /></b><b>5. Focus on positives and not negatives. You can always choose to be optimistic in any situation.</b><br /><br />6. Disassociate yourself from negative energy vampires in your life. You become like the people the hang with.<br /><br /><b>What you eat also affects your levels of stress and health for that matter.</b><br /><br /><b>Here are some eating tips to improve your health, manage body weight and lessen daily stress:</b><br /><br /><b>1. In general, you should strive to eat whole, natural foods.</b> These foods have one ingredient, the food itself. Fruits, veggies, nuts, lean meats and salad greens are examples. These foods will keep you healthier and cause your body and metabolism to work properly.<br /><br /><b>Eating Healthy Smoothies is a delicious way to eat whole, natural foods.  <a href="http://myfitnesshut.blogspot.com/p/healthy-smoothies-for-every-day.html#.UjdkfNK-2uJ" target="_blank">Download your Free Book</a>!</b><br /><br /><b>2. Drink only water and unsweetened drinks like tea for beverages. Not drinking sugary drinks will help you reduce dangerous belly fat.</b> And one example: green tea has many health-related properties. The L-theanine (a non-protein amino acid) in green tea helps you to relax.<br /><br /><b>3. Stress-relieving foods include:</b><br /><br />a. Foods high in Vitamin C help reduce cortisol, a stress hormone in your body.   Eat chili peppers, oranges, bell peppers, broccoli, Brussels sprouts, cauliflower, strawberries, papaya, tomatoes and cantaloupe.<br /><br />b. Eat plenty of foods high in Omega-3 fats.  These healthy-fat foods combat stress and have many health related benefits.   A study published in Diabetes and Metabolism found that Omega-3 fats reduce cortisol and adrenaline.  An Ohio State University study showed Omega-3 fats decreased anxiety by 20 percent.<br /><br />Flaxseeds, krill oil, wild salmon, chia seeds, sardines, grass-fed beef, halibut, virgin olive oil, walnuts and almonds are high in Omega-3 fats.<br /><br />c. Eat more foods high in potassium to help relieve stress-related hypertension.  Spinach, lima beans, kidney beans, white beans, kale, collards, Greek yogurt, wild salmon, bananas and mushrooms fit the bill.<br /><br />d. Foods which trigger serotonin release helps reduce your stress levels because it promotes feelings of well-being.   Turkey, eggs, fish, beans, nuts, cottage cheese, hummus and oats are great sources to trigger serotonin release ( from the amino acid tryptophan).<br /><br />e. Eat more broccoli.  It has the vitamin, folic acid which reduces stress and anxiety.<br /><br />Reduce your stress levels with a healthy lifestyle!<br /><br /><b>Catherine Ebeling and Mike Geary are co-authors of the popular ebook, <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">Fat-Burning Kitchen</a>, which shows you how to totally revamp your kitchen to make your body a fat-burning machine!</b><br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br /><br />

How to Eat to Reduce Stress Overload

We live in a culture surrounded by stressful situations , many of them brought on by us. Technology, which is supposed to make life easier,...

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Bodyweight Workout for Busy People

<b>If you have a crazy busy day but still want an effective, intense bodyweight workout, all it takes is 20 minutes of your time.  You don't need to go to a gym and you will never be bored....you will burn major calories and fat.</b><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEIEYFAQTSUgQCbicHgGODJlAdoi1dbEMWLeZDZuZunHoEBu7otpSNkD8UDhvDX8kDAeFatLYSDtLped5hk2L4-SGxN7_Uzju_7W4O7yC_xOdhkmVaevB8PZjRroagDxbs57P3qawGyf8X/s1600/mountain+climber+cross+body.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEIEYFAQTSUgQCbicHgGODJlAdoi1dbEMWLeZDZuZunHoEBu7otpSNkD8UDhvDX8kDAeFatLYSDtLped5hk2L4-SGxN7_Uzju_7W4O7yC_xOdhkmVaevB8PZjRroagDxbs57P3qawGyf8X/s400/mountain+climber+cross+body.JPG" /></a></div><br />Bodyweight cardio is a great way to change up your routine. Also, you will tone your body faster because of the strength component in the workout.<br /><br />Because machines stabilize your body for you, bodyweight exercises help you develop strength that allows your body to stabilize itself. <br /><br />Some of you don't get significant results with fat loss because you do the same thing for cardio exercise most of the time and you're not doing enough strength training.  Get the best of both with bodyweight workouts.<br /><br /><b>Do the workout this way (do circuit 3 times with 30 seconds rest between exercises):</b><br /><br />--<a href="http://myfitnesshut.blogspot.com/2010/01/bodyweight-exercise-series-step-ups.html#.UjKm_9K-2uI" target="_blank">Step ups, knee high platform</a>, 10 repetitions each leg<br />--Pushups, 10 repetitions, fast<br />--<a href="http://myfitnesshut.blogspot.com/2010/08/cross-body-mountain-climbers-work-abs.html#.UjKlJtK-2uI" target="_blank">Cross-Body mountain climbers</a>, fast, 30 seconds<br />--<a href="http://myfitnesshut.blogspot.com/2010/01/bodyweight-exercise-series-inverted.html#.UjKlntK-2uI" target="_blank">Inverted rows</a>, 10 repetitions, moderate pace<br />--<a href="http://myfitnesshut.blogspot.com/2009/07/clock-lunges.html#.UjKkGNK-2uI" target="_blank">Clock (3-D) lunges</a>, 5 each leg, moderate pace<br />--Rest two minutes and repeat circuit<br /><br />Have a great workout today!<br /><br /><b>If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts.</a></b> Start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div>

Bodyweight Workout for Busy People

If you have a crazy busy day but still want an effective, intense bodyweight workout, all it takes is 20 minutes of your time.  You don'...

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How to Build a Hard, Lean Body with Six Pack Abs

<b>Let's face it, if you had a choice, you would want a hard, lean body with six pack abs. You do have a choice. Its up to you to make it happen. </b><br /><b><br /></b> <br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpK4oVj3RGyq1RQ9J0YX8oH9sUNEVGM4npXYFINrbFtFk1cpBsl_ffGaX0h7uwiBJ1XPkNHu6lfF3uNTi8BH__s7AZxAfKXRLLIYuJCH0xEWFhvTtfJaLqdlo5RQpJ60GFK0QfLA_MONBi/s1600/fat+loss2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpK4oVj3RGyq1RQ9J0YX8oH9sUNEVGM4npXYFINrbFtFk1cpBsl_ffGaX0h7uwiBJ1XPkNHu6lfF3uNTi8BH__s7AZxAfKXRLLIYuJCH0xEWFhvTtfJaLqdlo5RQpJ60GFK0QfLA_MONBi/s320/fat+loss2.jpg" width="320" /></a></div><b><br /></b> <b>Here are some of my best articles, all in one place, for you to start building your best body:</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/2012/05/10-habits-of-people-who-keep-lean-body.html#.UjAKp9K-2uI" target="_blank">10 Habits of Lean Bodied People</a></b><br /><br /><b style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Shape your lean body and keep it that way with consistent daily habits.</b><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"> The main flaw with quick weight loss programs is that you can't continue those programs for very long. So, you will likely gain the weight back. </span><br /><br /><b><a href="http://myfitnesshut.blogspot.com/2012/05/10-strength-training-habits-to-make-you.html#.UjALtNK-2uI" target="_blank">10 Strength Training Habits to Make You Lean</a></b><br /><br /><b style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">To get the lean body you want and need, you must do regular full body strength training and burn fat on your total body.</b><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"> Just spot training your abs or upper body will not get the job done.</span><br /><br /><b><a href="http://myfitnesshut.blogspot.com/2012/05/10-habits-of-people-who-burn-belly-fat.html#.UjAMNdK-2uI" target="_blank">10 Habits of People Who Burn Belly Fat</a></b><br /><br /><b style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Burn belly fat for your health. Burn belly fat to sculpt your six pack abs and look better naked or in your clothes.  </b><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">You won't burn belly fat by chance even though you can surely gain it without trying.</span><br /><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br /></span> <b><a href="http://myfitnesshut.blogspot.com/2013/03/5-top-fat-loss-secrets-for-six-pack-abs-and-flat-belly.html#.UjAQ-9K-2uI" target="_blank">Interview:  5 Fat Loss Secrets for Six Pack Abs and a Flat Stomach</a></b><br /><br /><b><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">An interview with Mike Geary of "</span>The Truth about Six Pack Abs."</b>  <b style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">He was interviewed by a fitness professional from NYC, Certified Personal Trainer, Geovanni Derice. </b><br /><b><br /></b> <b><a href="http://myfitnesshut.blogspot.com/2012/11/3-tips-to-stabilize-deep-core-muscles-for-flatter-stomach.html#.UjARQtK-2uI" target="_blank">3 Tips to Stabilize Deep Core Muscles for a Flat Stomach</a></b><br /><br /><b style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">If you want a flatter stomach, strengthen and stabilize your deep core muscles.</b><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"> It is also critical to stabilize deep core muscles to protect yourself against injuries.  </span><b style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">It is a mistake to focus on over-training the superficial abdominal muscles like the rectus abdominis (six pack abs). It would be like a thin crust of ice on top of liquid.</b><br /><b><br /></b> <b><a href="http://myfitnesshut.blogspot.com/2010/04/get-six-pack-abs-sooner-with-athletic.html#.UjARk9K-2uI" target="_blank">Get Six Pack Abs Sooner with Athletic Bodyweight Workouts</a></b><br /><br /><strong style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Use athletic workouts to help build your six pack abs and even more.</strong><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"> Athletic bodyweight workouts will blast fat from your body like never before...just try a workout and see for yourself!</span><br /><br /><b><a href="http://myfitnesshut.blogspot.com/2010/04/get-six-pack-abs-sooner-with-ab-ball_21.html#.UjAS7tK-2uI" target="_blank">Get Six Pack Abs Sooner with Ab Ball Rollouts</a></b><br /><br /><strong style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Get your six pack abs on with the ab ball rollout.</strong><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"> This exercise might be new to you or you may be afraid to try it....improve your six-pack abs, core strength and balance with the ab ball rollout.</span><br /><b><br /></b> <b><a href="http://myfitnesshut.blogspot.com/2010/04/get-six-pack-abs-sooner-with-ab-ball_29.html#.UjASktK-2uI" target="_blank">Get Six Pack Abs Sooner with Ab Ball Jackknifes</a></b><br /><br /><strong style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Sculpt those six pack abs sooner by doing the ab ball jackknife exercise.</strong><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"> Superset the ab ball jackknife with the </span>ab ball rollout<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"> to build your six pack even faster! </span><br /><b><br /></b> <b><a href="http://myfitnesshut.blogspot.com/2010/08/cross-body-mountain-climbers-work-abs.html#.UjASOtK-2uI" target="_blank">Work Abs Hard with Cross Body Mountain Climbers</a></b><br /><br /><strong style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">You need to add cross body mountain climbers to your ab exercise routine.</strong><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"> This exercise will build strength and help tone your "six pack" and obliques. Cross body mountain climbers also work the calves, quadriceps, glutes, back, chest, triceps and shoulders. You will need high levels of core strength to do this exercise the right way for each set. </span><br /><b><br /></b> <b><a href="http://myfitnesshut.blogspot.com/2010/04/get-six-pack-abs-sooner-with-isometric.html#.UjATP9K-2uI" target="_blank">Get Six Pack Abs Sooner with Isometric Exercises</a></b><br /><br /><strong style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">You need to do isometric core exercises to get your six pack abs.</strong><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"> This is a surprise to many people. Isometric core exercises build up the deep stabilizing muscles and give tone to your entire core area. Isometric exercises help you build strength and burn fat without moving much.</span><br /><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br /></span> <b>Burn fat, lose weight and stay healthy!</b><br /><br /><strong><a href="http://myfitnesshut.blogspot.com/p/lean-body-and-six-pack-abs.html#.UfUd09LqmuI">Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs</a>!</strong> This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. <strong><a href="http://myfitnesshut.blogspot.com/p/lean-body-and-six-pack-abs.html#.UfUd09LqmuI">Get Your FREE Book Now</a>!</strong><br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br /></span> <br /><br /><br />

How to Build a Hard, Lean Body with Six Pack Abs

Let's face it, if you had a choice, you would want a hard, lean body with six pack abs. You do have a choice. Its up to you to make it...

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8 Health Benefits of Juicing

<b>Your juice will only be as good as the fruits and vegetables you put in it. I recommend fresh, organic produce to get maximum health benefits.</b> <br /><br /><img alt="Ultimate_guide_fresh_juicing_infographic" class="infographic" height="6558" src="http://nutriprojuicer.com/system/uploads/files/000/000/028/original/Ultimate_Guide_Fresh_Juicing_Infographic.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.298039) 1px 1px 2px 0px; background-color: white; border: 5px solid rgb(245, 245, 245); box-shadow: rgba(0, 0, 0, 0.298039) 1px 1px 2px 0px; color: #555555; display: block; font-family: Arial, Helvetica, 'Helvetica Neue', Verdana, sans-serif; font-size: 13px; line-height: 18px; margin: 0px auto 20px; outline: 0px; padding: 0px; vertical-align: baseline;" width="600" /><br /><div class="infographic-sharing" style="background-color: white; border: 0px; color: #555555; font-family: Arial, Helvetica, 'Helvetica Neue', Verdana, sans-serif; font-size: 13px; line-height: 18px; margin: 0px auto; outline: 0px; padding: 0px; vertical-align: baseline; width: 270px;"><div class="sharing-bar" style="background-color: transparent; border-bottom-left-radius: 4px; border-bottom-right-radius: 4px; border-top-left-radius: 4px; border-top-right-radius: 4px; border: 0px; font-family: inherit; font-style: inherit; margin: 0px 0px 20px; outline: 0px; overflow: hidden; padding: 0px; vertical-align: baseline; width: 270px; z-index: 9000; zoom: 1;"><div class="sharing-row" style="border: 0px; clear: both; font-family: inherit; font-style: inherit; margin: 0px 0px 3px; outline: 0px; overflow: hidden; padding: 0px; vertical-align: baseline;"><div class="block tw" style="border: 0px; float: left; font-family: inherit; font-style: inherit; margin: 0px 5px 0px 0px; outline: 0px; padding: 0px; vertical-align: baseline;"></div></div></div></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br />

8 Health Benefits of Juicing

Your juice will only be as good as the fruits and vegetables you put in it. I recommend fresh, organic produce to get maximum health benefi...

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Do Cholesterol Medications Make You Fat?

by Kevin DiDonato, MS, CSCS, CES<br /><br /><div style="background-color: white; font-family: Tahoma; font-size: 12px; width: auto;"><span style="font-size: 16px; width: auto;">Are you over the <strong><a href="http://myfitnesshut.getprograde.com/prevent-middle-age-death.html" rel="nofollow" style="color: #16387c; font-family: Arial, Helvetica, sans-serif, serif; text-decoration: none;" target="_blank">age of 45</a></strong>?<br /><br />Do you exercise regularly?<br /><br />Are you one of the 25 percent of adults that needs statins - the cholesterol-lowering medication?<br /><br />If so, you may be impairing your body’s ability to adapt to exercise.<br /><br />And this may not be good news for people who are not just older, but older AND overweight.<br /><br />Before we get into the surprising findings, there is some background information you should know about…<br /><br /><strong>Statins and Exercise</strong><br />Statins are normally prescribed by doctors, cardiologists, and other healthcare practitioners as a way to lower your total cholesterol numbers, lower your LDL cholesterol, and in some cases, increase your HDL cholesterol.<br /><br />This type of medication is used to control at least one factor associated with heart disease, and is also commonly prescribed after a heart attack or stroke has happened.<br /><br />Statins are one of the FIVE core medications routinely prescribed to heart attack survivors and other people who are at an increased risk for heart disease or having a heart attack.<br /><br />Now, however, current research suggests that statins may be linked to skeletal muscle myopathy (muscle disease often associated with weakness), and impaired mitochondrial function.<br /><br />But, the use of statins and inhibiting exercise adaptions has not been fully investigated, or it’s unclear if statin use is a culprit.<br /><br />Until now!<br /><br />A new study released by Duke University shows that statin use may be linked to impaired adaptions to exercise.<br /><br />Here’s what they found:<br /><br />The study included 37 participants who were divided into an exercise-only group or an exercise and statin group.<br /><br />They found that exercise alone increased cardiorespiratory fitness by 10 percent.<br /><br />However, the participants exercising with statins showed a 1.5 percent increase in cardiorespiratory fitness levels.<br /><br />Similarly, in the exercise-only group, muscle citrate synthase activity (measure of mitochondrial function) increased by 13 percent, but in the exercise and statin group, it decreased by 4.5 percent.<br /><br />What did they conclude?</span></div><blockquote style="background-color: white; font-family: Tahoma; font-size: 12px;"><div style="width: auto;"><em><span style="font-size: 16px; width: auto;">“Simvastatin attenuates increases in cardiorespiratory fitness and skeletal muscle mitochondrial content when combined with exercise training in overweight or obese patients at risk of the metabolic syndrome.”</span></em></div></blockquote><div style="background-color: white; font-family: Tahoma; font-size: 12px; width: auto;"><span style="font-size: 16px; width: auto;"><strong>Exercise and Statin Use</strong><br />Exercise is an important – often vital – component to a healthy life.<br /><br />For those who are at risk for cardiovascular disease, including walking, jogging, biking, or swimming may lead to improvements in blood pressure, cholesterol, and other factors related to heart health.<br /><br />And for those who are 45 years and older, exercise may be one of the BIGGEST factors for improvements in health and longevity.<br /><br />But, there is sad news.  Roughly 25 percent of people, who are 45 years and older, may currently be taking a statin in order to control cholesterol.<br /><br />And this may pose problems for exercise and the adaptations related to exercise.<br /><br />According to the study above, statin use may decrease the adaptions associated with exercise, therefore possibly reducing the positive effects that may be seen with exercise.<br /><br />Although statins may be important for <strong><a href="http://myfitnesshut.getprograde.com/essential-fatty-acid.html" rel="nofollow" style="color: #16387c; font-family: Arial, Helvetica, sans-serif, serif; text-decoration: none;" target="_blank">better heart health</a></strong>, they may disrupt how your body adapts to your current exercise program.</span><br /><span style="font-size: 16px; width: auto;"><br /></span><br /><div style="font-family: 'Times New Roman'; font-size: medium;"><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div></div><div style="font-family: 'Times New Roman'; font-size: medium;"></div></div>

Do Cholesterol Medications Make You Fat?

by Kevin DiDonato, MS, CSCS, CES Are you over the  age of 45 ? Do you exercise regularly? Are you one of the 25 percent of adults that needs...

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