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What Are the Main Hurdles During a Body Reshaping Program After 40?
If you have hit your forties and decided to do something about your body, you deserve a straight answer, not a motivational poster and not a list of things that make it sound easy. Because it is not always easy. And if nobody has told you that yet, here it is. Especially for seniors, following a proper body reshaping program is essential and a bit more complex, too. Visit > https://tinyurl.com/yukkn2hn
Cold Water the Secret to Losing Weight?
by Cheryl/Underground Health Reporter Leave it to NASA scientists to find the overlooked secret to shedding pounds! No, it is not NOT rubbing bacon on it! Losing weight can sometimes feel like rocket science, but the formula for melting excess fat may be closer to rocket science than we could have imagined! The secret… is body temperature. NASA Scientist Discovers the “Body Temperature—Fat Loss” Code Ray Cronise, a former NASA scientist, spent years trying to shed excess pounds but was never able to keep the weight off. Frustrated, he put his world-class brain to work. Using the tools available to him, he analyzed his goals and how to achieve them. The new dawn of weight loss then started to shed its glorious light. He realized there was something missing from the multitude of popular diet and exercise plans available. For more of us, losing weight focuses on controlling a few factors: diet, exercise and calories. However, we lack addressing one critical factor: the relationship between body temperature and our surroundings. This is critical, because the human body must maintain its temperature at about 98.6 degrees, regardless of the temperature of its surroundings. “It takes a lot of energy to keep it that way, no different than heating your house,” Cronise explains. So, what happens when you expose your body to colder temperatures? Your metabolism is kicked into high gear. Cronise doubled his weight loss in 6 weeks by exposing his body to cold temperatures! He dropped 30 pounds of fat alone! One of the techniques Cronise used for exposing his body to cold temperatures was to take cold showers. Not only does speed up weight loss, it turns out cold water therapy has some overall health benefits. Power of Cold Water Therapy Modern science and history has proved the use benefits of cold water therapy for various health conditions: Chronic fatigue syndrome Chronic pain and inflammation Frequent colds High blood pressure Heart conditions Insomnia Cold water therapy has even been useful for treating various forms of non-lymphoid types of cancer. The How-To of Cold Water Therapy Don't have the guts to jump into the deep end of ice water? Don't worry, Dr. Alexa Fleckenstein, M.D., a board-certified internist who practices traditional and complementary medicine in the Boston area, advises the gradual approach to cold water therapy is best. The shock of stepping into a purely cold shower can have a too-strong effect on your blood pressure. Start with your usual warm shower. Once you’ve finished with your usual shower, you can step away from the water stream and turn off the hot water, while leaving the cold water running. Only then do you gradually ease yourself into the cold stream, moving slowly from your feet to your hands and then your face. Then finally you can step your whole body under the cold stream. Work towards a full body cold shower at your own comfort. If the shock of a cold water therapy shower is intolerable, start with just your feet, hands and face. Your whole body will gradually adapt in body temperature to the duration and area of exposure. Cold water therapy can vary. If cold showers are miserable, start with drinking cold water. Cronise recommends then varying exposure by immersing your face into a sink filled with water and ice cubes. Total dedication to cold water therapy may put you in the "polar bear" club, plunging into near freezing water! As with many therapeutic health practices, the concept of cold water therapy has given rise to plentiful options. If you’re willing to experiment (in the true NASA spirit), you’re sure to find one you enjoy. Lastly, enjoy the secret benefit of weight loss that cold water therapy provides!
The Hair-Raising Benefits of Asparagus
by Cheryl Much of the whole world thinks Prince Harry is on a strict asparagus diet to fix a balding problem that many assume he inherited from his father. And, those linking Harry’s eating habits to hair growth are onto something—kind of. Asparagus has a variety of health benefits, one of which is its high alkaline levels. While we know that high alkaline foods help your body maintain a balanced pH, its part in stimulating hair growth is still up for debate. So, while we can’t speak for the prince’s diet, we can speak for the power of asparagus, which is an excellent addition to your diet. Here’s why. Asparagus Benefits Asparagus belongs to the lily family, and is related to garlic, leeks and onions, all of which have their share of benefits, as well. So, it’s no surprise that this vegetable is also integral to a healthy diet. Here’s what your body gets when you clean a plate of asparagus. Vitamin K: Vitamin K helps your body produce clotting factors that are essential to healthy blood clotting. It’s also a critical component in bone strength. Antioxidants: Asparagus sits high on the list of vegetables that neutralize cell-damaging free radicals. What does this translate to? Great anti-aging benefits. Glutathione: This is a detoxifying compound that works to break down carcinogens, along with other toxic compounds. It’s believed that these toxic compounds, or free radicals, can cause cancer. Because of this, many health professionals believe that asparagus can help lower your risk of contracting it. B Vitamins: Asparagus is rich in B vitamins, which are critical to a variety of bodily functions including blood sugar regulation. It’s highest in B6 and B12. Those two vitamins, combined with high folate levels, lower the levels of homocysteine in your body. This translates to a reduced risk of heart disease, according to Liz Applegate, Ph. D., of Runner’s World. Better Nutrient Digestion: Asparagus is full of inulin, which health professionals refer to simply as a “prebiotic.” Though it’s a carb, also found in Jerusalem artichokes, it doesn’t get broken down in the first part of the digestive tract. When it arrives undigested in the large intestine it’s eaten by bifidobacteria and lactobacilli, both of which are integral in better nutrient absorption. Choose the Right Asparagus Now that you’re ready to eat your fair share of asparagus, you may need some cooking tips and ideas. First, there are three types of asparagus—green, purple and white—and not all of them should be treated equally. Green asparagus is considered the most nutritious because it contains potassium, folic acid, beta-carotene and Vitamin C. White asparagus has all these benefits but lacks the chlorophyll, which lowers it’s nutritional content slightly. It’s also more delicate to cook. Purple asparagus also has all the same benefits, but has higher sugar content. It’s sweeter, and has a nutty flavor, when cooked. When choosing at the grocery store, go for a bundle that has firm, rounded stalks and closed tips. A small amount of woodiness, or whiteness, at the bottom of the stalk is normal, but you don’t want too much. 3 Quick Asparagus Recipes Breakfast: Boil it, for 5 minutes or less so the nutrients don’t leech out into the water. Serve with poached eggs and a side of spouted grain toast. Lunch: Steam asparagus in the microwave at work, (put your chopped asparagus in a bowl with water and cover it with a towel; cook for 2 minutes and drain the water) top it with olive oil and vinegar, and eat it with grilled chicken. Dinner: Stir-fry chopped asparagus with broccoli, mushrooms, garlic, salt and pepper and eat it with rice and a protein. Whether you eat it at breakfast or as a snack after lunch, asparagus’s hair-raising benefits will be felt; just maybe not on your head. However, you’ll know the asparagus is doing its work when you smell something odorous in the bathroom— “… During digestion, the vegetable’s sulfurous amino acids break down into smelly chemical components in all people,” according to WebMD. [BRP - And that is why asparagus is also good for the urinary tract.]
1 Minute Fat Stripping Exercise
Understanding Volume and Intensity in Weight Training
by Paul Rogers Volume is how much work you do, and intensity is how hard you do it. That's a simple approach to it in any case. Let's explain. If we take Romanian deadlifts for example -- let's say you do 5 lifts (repetitions) with 100 pounds. If you increase this to 10 lifts you have increased the volume. If you keep the repetitions the same at 5 and increase the barbell weight to 150 pounds, you have increased the intensity of the exercise. The question is: How does this affect your workout? Are the results the same? As with many things in the sports and exercise sciences, the answer does not have to be black or white; it can be graded, a pattern that extends from lower to higher or less to more on a scale that changes according to a variation of input. In this case, higher volume and constant load will tend to increase the work your heart and lungs do with the extra movement and effort over time. That's going to provide you with enhanced cardiovascular fitness, and at the same time give you some strength and muscle endurance and perhaps even a little more strength and muscle bulk, but not to the extent of the endurance factors. On the other hand, if you increase the weight of the lift and keep the reps the same, you will gain only a little extra heart and lung condition but much more strength and muscle, especially if the weight is near to what you can tolerate for 10 reps. It's a continuum according to each input of volume or intensity. Measurement of Volume Volume can be measured in the hours and minutes you train at the highest level, or in finer detail, by the number sets and repetitions programmed in your workouts. If you do hybrid training that includes circuits or intervals interspersed with weights, then 'volume' includes this work as well. Volume of training, in simple terms, means intensity by time. Measurement of Intensity In lifting, intensity almost always refers to the weight you lift -- how hard you work to make that one lift. If you do 20 reps, then you have increased the volume substantially, and ultimately your total work will increase if you raise either the weight or the number of reps or sets. If you do circuits where anaerobic running or movement is required, then 'rate of perceived exertion' (RPE), or heart rate can be a guide to intensity. RPE is often measured on a scale of 1 to 10, where 1 is sitting still and 10 is as hard as you can go! Heart Rate Measurement As a general rule, intensity in relation to heart rate is measured as a percentage of your maximum heart rate (MHR). You can estimate your maximum heart rate as 220 minus your age, although this can be inaccurate for some people. You can also do a maximum treadmill session under supervision of a doctor or exercise physiologist to establish your maximum heart rate. How vigorous you are working out in relation to your heart rate will depend on how fit you are. For example, for someone with cardiovascular disease, walking at a moderate pace might elicit a heart rate of 70% of MHR, whereas, someone with reasonable fitness might be able to jog or even run at a good pace and still only be at 70%. For cardiovascular fitness training you should aim for 65-75% MHR, although fitter people can train at up to 85% without getting too far into the anaerobic training zone. In the anaerobic zone, your body uses more oxygen than it can reasonably take in through the lungs to support that level of intensity -- and you pay back later! For high-intensity, anaerobic training, you will train at 85% MHR and above. This is best done after you have achieved a reasonable level of all-round fitness.
Cat workout Make sure your pets are exercised along with you...why should you have to suffer alone.
Rules for Hydration in Exercise and Sports
by Paul Rogers Recommendations for fluid replacement has changed somewhat over recent decades. In the 1980s, sports medicine professionals told us that we risked life and limb if we exercised hard and, or long and failed to sufficiently replace body fluids lost in sweat. Advice to amateur and professional athletes alike emphasized the need for vigilant and comprehensive fluid replacement before, during and after rigorous exercise to prevent dehydration and further consequences. Sadly, some amateur athletes, especially those competing in marathons and other endurance events were so concerned about becoming dehydrated that they drank too much water or sports drinks. The consequences were dramatic for some unfortunate individuals who developed a condition called hyponatremia -- low sodium in the blood. Hyponatremia can be deadly and several people died from this condition after competing in long sports events. It should be said, though, that strength and power athletes and others who train for less than an hour or so in a session are unlikely to suffer hyponatremia -- or problematic dehydration either -- but it is always worth being aware of fluid consumption, especially in extremes of temperature. Controversies in Fluid Replacement for Exercisers Recent reviews of hydration guidelines have been controversial, with some sports medicine experts like Tim Noakes, South African professor of exercise and sports science at the University of Cape Town, suggesting that we should let 'thirst' guide us a much as possible. Noakes is the most prominent proponent of this idea. He goes further by suggesting that in endurance races in particular the most dehydrated athletes are usually the most competitive and among top finishers. Noakes expounds his ideas in his 2012 book Waterlogged. The traditional view is that thirst is not a good indicator of fluid requirements and further, that in older athletes and others with a predisposition to poor sense of thirst, dehydration could be more of a risk if thirst was the only marker of the need to take in more fluids. Noakes also criticized earlier guidelines that suggested we should drink 'as much as tolerable' during exercise because he claims this has lead to cases of hyponatremia. Most current guidelines also say that dehydration beyond 2% impairs exercise performance. Noakes points to elite marathon and triathlete top finishers being 6-8% dehydrated. Drink 'as much as tolerable' has been dropped from modern guidelines. It was dangerous and misleading. General Hydration Guidelines ACSM has a complete guideline. You should consume sufficient fluids to be fully but not excessively hydrated prior to an exercise session or event; and then you may need to replace lost fluids during activity and as soon as possible after completion of activity. If you train regularly and for sessions longer than an hour, it is worth measuring your sweat rate by weighing yourself before and after a session to determine weight/water losses, including your intake of water. (Don't forget to discard sweaty clothes or you will get a false reading.) One reasonable test of sufficient pre-event hydration is to note a very light lemon colored urine. Perfectly clear urine may indicate excessive hydration, which may not be a problem if it doesn’t cause you to be interrupted during the event; and that you don’t follow this with excessive fluid intake during the event, which might predispose to hyponatremia in long events. Pre-exercise loading with fluids is not so critical in weight training, bodybuilding and other interrupted indoor activities because fluids are usually available, activities are away from sun exposure and sweating may not be as intense. Even so, it's best not to commence workouts of considerable intensity or volume in a dehydrated state. During Competition or Training For exercisers and athletes in events and activities lasting more than 60 minutes, fluids at 400 to 800 mls/hour (14 to 28 fluid ounces/hr) depending on personal sweat rates, intensity and temperature, is a starting point. Only in excessive conditions of temperature or personal sweat rates should an exerciser require more than one liter/hour (34 fluid ounces/hr) of fluid replacement. Fluids and hyponatremia. Too much fluid intake over several hours can result in the potentially fatal low-sodium condition called hyponatremia, which is characterized by nausea, dizziness and eventual collapse and possible death. Although being too dehydrated may impair performance and wellbeing, being over-hydrated may produce adverse performance and health effects as well.
Muscle Your Way Out Of Diabetes And Heart Disease
by Carl Lowe When it comes to using exercise to improve your health, a little bit of activity, even a gentle walk, is better than none. But when it comes to shrinking your diabetes and heart disease risk, scientists have pinpointed a few activities that can be the most effective defenders of your blood sugar and cardio wellness. Research at the University of Michigan Medical School and Baylor University shows that having stronger muscles and lifting weights can give you a stronger chance of not getting diabetes. It is especially helpful for younger people. The analysis was performed on more than 1,400 adolescents. “It’s a widely-held belief that BMI (body mass index), sedentary behaviors and low cardiovascular fitness levels are linked to diabetes, heart disease and stroke, but our findings suggest muscle strength possibly may play an equally important role in cardiometabolic health in children,” says researcher Mark D. Peterson, a research assistant professor in the department of physical medicine and rehabilitation at the University of Michigan Medical School. The kids in the study were tested for the strength of their handgrip strength. Their cardiorespiratory fitness was also measured. The study showed a powerful link between strength and a decreased risk of diabetes, heart disease or stroke.
