Infotips » General

Turning Fat Into Energy, Carbon-Dioxide And Water!

admin — Wed, 14 Jul 2010 19:41:45 +0000

The primary reason we need to eat food is to provide fuel for the body. This fuel comes from the breakdown of carbohydrates, proteins, and fats. To explain it simply, food is broken down to produce energy, and it takes many chemical processes for that to occur. Molecules are removed, heat is produced, but basically all that is left in the end is water, carbon-dioxide, and energy.

But it’s far more complicated than that. Carbohydrates, proteins, and fats, each get converted to energy but each take a different path.

Before I start on how fat is burned (or broken down), let me first explain a few key terms in the process of converting food to energy:

ATP: Adenosine Tri-Phosphate is energy. It’s what the body uses as fuel inside each cell. It can be produced using oxygen (aerobic), or without the presence of oxygen (anaerobic).

Glycolysis: An anaerobic process where glucose is converted to pyruvic acid.

Pyruvic Acid: If oxygen is available it is converted into acetyl CoA. If no oxygen is available it is converted into lactic acid.

Acetyl CoA: All this potential energy can only be achieved if it enters the Krebs Cycle, and to do this it must first be converted in to acetyl CoA.

Krebs Cycle: This is an eight step cycle that amongst other things, removes hydrogen and carbon-dioxide. It also produces a small amount of ATP.

The Electron Transport Chain: The final process in the breakdown of foods. This is where most of the ATP is formed.

How Fat Is Broken Down

There are a number of fats in the body but it’s the triglycerides, or “neutral fats”, that are usually converted to energy. The triglycerides come from both stored fat (from within fat cells and skeletal muscle fibers) and diet (the foods we eat). This single triglyceride will eventually produce 441 ATP molecules. When compared to the 38 ATP that are produced by glucose, you can easily see why fat is considered a much richer source of energy.

Step 1: The break-down of triglycerides

To be used for energy a triglyceride needs to be broken down into its basic units: one molecule of glycerol and 3 molecules of fatty acids. This process is called Lipolysis.

Step 2:

Conversion to acetyl CoA

Although they both have the same outcome, the glycerol and fatty acids each follow a different path. Their goal is to enter the Krebs Cycle, but first they must get converted to acetyl CoA.

Step 2a: Glycerol to acetyl CoA

Glycerol, which is a basic sugar, follows the glycolytic pathway (glycolysis). During this process it is converted into pyruvic acid. For entry into the Krebs Cycle, the pyruvic acid must be converted to acetyl CoA.

This is done in 3 steps:

i) One carbon is removed from the pyruvic acid and released as carbon dioxide, which is released from the cell and exits via the lungs.

ii) Hydrogen atoms are removed and will later exit be used to produce more energy.

iii) What’s left is called acetic acid, and it is combined with coenzyme A to produce Acetyl CoA

Step 2b: Fatty acids to acetyl CoA

Fatty acids are converted into Acetyl CoA via a process called beta-oxidation. During this process the fatty acid chains are broken apart, forming two acetic acid molecules. Each of these are then fused to coenzyme A, forming acetyl CoA.

Step 3: The Krebs Cycle

At this point both the glycerol and the fatty acids have been converted to Acetyl CoA and are ready for entry into the Krebs Cycle. As the Acetyl CoA is broken down, carbon-dioxide and hydrogen are removed. Once again the carbon-dioxide exits the body via the lungs. However, the hydrogen moves on to the final stage.

Step 4: The Electron Transport Chain

The Electron Transport Chain is the final process in the break down of food. Each of the hydrogen molecules that were removed during the previous processes have been transported to this spot. They will combine with oxygen to create water (H20), with the resulting energy from this reaction causing the formation of ATP.

About The Author

Ray Kelly is an Exercise Scientist with 15 years experience in the health and fitness industry. Sign up for his free 7 Day Weight Loss Course at http://www.free-online-health.com or http://wwwtrainingdiary.ws

New Research Reveals True Cause

admin — Thu, 01 Jul 2010 15:38:53 +0000

What Causes Bad Breath:

Three Leading Factors Did you know:
1. Medications (including allergy medications) cause bad breath
2. Alcoholic beverages cause bad breath
3. Mouthwash with alcohol causes bad breath
4. Smoking causes bad breath
5. Dry mouth causes bad breath

The fact is that everyday common over-the-counter hygiene products, beverages an medications can be the “mysterious” cause of your bad breath! Medications and alcohol dry out the mouth, creating less saliva which leads to less oxygen in the mouth. This combination creates the perfect breeding ground for the Anaerobic Sulfur-Producing Bacteria that
cause bad breath. In short simple terms, oral bacteria cause bad breath. Think of your breath in the morning, probably not top-notch. At night your mouth is at rest and drier than in waking hours, so bacteria grow. Upon waking youre greeted with “morning breath.” Likewise, when you are sick and congested, possibly breathing out of your mouth, you probably noticed your breath smells. This is caused by dry mouth which creates bacteria which causes bad breath.

How do I Avoid the Bacteria That Causes Bad Breath?

Bad breath is caused by excessive bacteria in the mouth. Scientific study and clinical research on bacteria has helped experts discover why bacteria causes bad breath and how to best eliminate it. Surprisingly, those commercials and ads that tell us to pop a mint or use a mouth wash to deal with bad breath are always accurate. In fact many of the mints and washes people use to combat bad breath, actually cause bad breath or make it worse. How so? The bacteria that cause bad breath live and breed beneath the tongues surface, on the tonsils and in the throat, not

on the surface where it can be scraped or brushed off or dissolved with a wash or mint. Instead of getting rid of bad breath, many of these products contain alcohol which dries out the mouth creating a more favorable environment for these odorous bacteria to grow.

Does Food Cause Bad Breath?

You bet your garlic breadsticks they do. Certain foods like garlic and onions can cause bad breath because they contain the same compounds, previously discussed, that create bad breath. If you regularly consume these foods, it can create higher amounts of bacteria and lead to halitosis. The catch is that the Anaerobic Sulfur-Producing Bacteria that can cause bad breath are in everyones mouth, because they are needed to assist in breaking down proteins in certain foods. Researchers are still searching for a reason why some people are prone to develop more of the beneficial bacteria, which in bulk are no longer beneficial because they cause bad breath.

The Secret to Getting Rid of Bad Breath (halitosis) is..

To truly eliminate the cause of bad breath you must eliminate the odorous bacteria by converting them to non-odorous volatile sulfur compounds. Okay, sounds complicated, right? In other words, make sure you are using the right type of bad breath eliminator to do the job for you. This cannot be done with mouthwashes or mints. These give your mouth a strong taste, which then leads you to believe if your mouth tastes “medicated” or minty, then your breath must smell good.

About the Author

Whozylee Aris has created a website on the topic of bad breath. Learn the real causes and cures for bad breath by downloading your free copy of the “Bad Breath Bible” at http://www.bad-breath-resource.com

How to Clean Your House While Becoming Physically Fit

admin — Thu, 24 Jun 2010 15:41:35 +0000

by Vincent Platania
http://www.fullerstore.com

Today’s homemaker is usually a harried soul. She may well have a houseful of children or pets, even if she is single. She probably does her housework when she is not working at her “day job.” She has the pressures of entertaining, of impromptu visits from family and friends, and of wanting her surroundings to be neat, attractive, sanitary, and comfortable. To top it all off, the homemaker can as easily be a “he.” The modern homemaker has a full life outside of cleaning the home, and thus, has the goals of finding housework techniques that are simple and that quickly result in a clean house. This goal of “simple and clean” is one that can be attained. What is more, with thoughtful planning and a housework checklist, the homemaker can quickly have a clean house, and have completed a daily workout as well.

To achieve these goals, the first step is to get the right tools. As every construction worker, artist, seamstress, engineer, cook, or mechanic knows, jobs are easier with good, sturdy, well-designed tools. Good tools are designed specifically for each job, taking into consideration the motions a person makes as he does the job, the best size tool to complete the job, and the best materials to create a tool that lasts. Brooms (Fuller Brush Angle Broom), mops (Fuller Brush Dry Mop and Fuller Brush Wet Mop), brushes (Fuller Brush Premium Scrub Brush), and dust pans (Fuller Brush Upright Dust Pan) are some of the tools for efficiently completed housework. A carpenter will shop around to find a well-made hammer, knowing that purchasing a good hammer is an investment that will enable him to produce quality goods. A homemaker must also invest in good tools to meet the goals of “simple and clean.” A broom that sheds straw will never sweep a floor clean.

Second, write your plan down. Not only will this housework checklist help you stay on task, but you can organize your activities for the week so you will plan to clean the kitchen floor after the heaviest cooking days (instead of mopping the floor and then spilling the flour) and will remember to dust Aunt Tillie’s photo BEFORE she shows up at your door on Sunday afternoon. As an added bonus, write down how many calories you will burn if you complete each task in a certain amount of time. Keep a daily log of these “housework calories.”

Studies have shown that it is not the type of exercise you do but

the combination of how vigorously and how long you exercise that creates quick results. Simply taking a 10,000 step walk every day will keep most people fit. If the exercise activity you choose is one you can work into your everyday life, it can also create permanent results, without the guilt or stress of trying and failing to include an inconvenient exercise routine in an already busy schedule. Housework done in a consistent, vigorous manner is an excellent aerobic exercise, and has the added benefit that necessary work is completed at the same time, freeing time for relaxing and socializing in a clean house.

These “housework calories” can easily be scheduled throughout the week, during one continuous session a day or scattered throughout the day. Doctors now say that frequent ten-minute bursts of activity are just as effective as one long stint of exercise in controlling weight. Your list may look like the one below. These calorie counts are for a 150 pound person doing a task at a moderate speed for ten minutes. Recommendations are for everyone to “exercise” for thirty minutes to an hour a day.

Making Beds – 39 calories
Mopping Floors – 46 calories
Standing while you fold clothes or wash the dishes – 24 calories
Wash Windows – 42 calories
Light gardening – 36 calories
General housework (i.e., sweeping floors, picking up toys) – 41 calories
Walking up stairs – 175 calories
Walking downstairs – 67 calories

As you can see, each of these chores would probably need to be extended for twenty to thirty minutes in order to complete the task at hand. Twenty minutes of mopping floors and another twenty minutes spent sweeping and tidying up will become a workout that burns 174 housework calories. Walking up and down stairs while straightening the house can add another 200 calories burned. Counting these chores as part of your daily exercise routine allows you to focus on their benefits to your health. Keeping a housework checklist and calorie count of chores completed will bring the homemaker closer to the goal of “simple and clean,” and a bonus goal of being physically fit.

About the Author

Author Vincent Platania represents the Fuller Brush Company.
Fuller Brush has been in business since 1906, and offers safe, environmentally friendly products for keeping your home and your body clean.
Visit http://www.fullerstore.com

Discover a More Effective Training Method for Fat Loss and Heart Health!

admin — Tue, 15 Jun 2010 15:38:51 +0000

It is common to hear fitness professionals and medical doctors prescribe low to moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose weight. Most often, the recommendations constitute something along the lines of “perform 30-60 minutes of steady pace cardio 3-5 times per week maintaining your heart rate at a moderate level”. Before you just give in to this popular belief and become the “hamster on the wheel” doing endless hours of boring cardio, Id like you to consider some recent scientific research that indicates that steady pace endurance cardio work may not be all its cracked up to be.

First, realize that our bodies are designed to perform physical activity in bursts of exertion followed by recovery, or stop-and-go movement instead of steady state movement. Recent research is suggesting that physical variability is one of the most important aspects to consider in your training. This tendency can be seen throughout nature as all animals demonstrate stop-and-go motion instead of steady state motion. In fact, humans are the only creatures in nature that attempt to do “endurance” type physical activities. Most competitive sports (with the exception of endurance running or cycling) are also based on stop-and-go movement or short bursts of exertion followed by recovery. To examine an example of the different effects of endurance or steady state training versus stop-and-go training, consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?

Another factor to keep in mind regarding the benefits of physical variability is the internal effect of various forms of exercise on our body. Scientists have known that excessive steady state endurance exercise (different for everyone, but sometimes defined as greater than 60 minutes per session most days of the week) increases free radical production in the body, can degenerate joints, reduces immune function, causes muscle wasting, and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases. On the other hand, highly variable cyclic training has been linked to increased anti-oxidant production in the body and an anti-inflammatory response, a more efficient nitric oxide response (which can encourage a healthy cardiovascular system), and an increased metabolic rate response (which can assist with weight loss). Furthermore, steady state endurance training only trains the heart at one specific heart rate range and doesnt train it to respond to various every day stressors. On the other hand, highly variable cyclic training teaches the heart to respond to and recover from a variety of demands making it less likely to fail when you need it. Think about it this way — Exercise that trains your heart to rapidly

increase and rapidly decrease will make your heart more capable of handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly. Steady state jogging and other endurance training does not train your heart to be able to handle rapid changes in heart rate or blood pressure.

The important aspect of variable cyclic training that makes it superior over steady state cardio is the recovery period in between bursts of exertion. That recovery period is crucially important for the body to elicit a healthy response to an exercise stimulus. Another benefit of variable cyclic training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.

To summarize, some of the potential benefits of variable cyclic training compared to steady state endurance training are as follows: improved cardiovascular health, increased anti-oxidant protection, improved immune function, reduced risk for joint wear and tear, reduced muscle wasting, increased residual metabolic rate following exercise, and an increased capacity for the heart to handle lifes every day stressors. There are many ways you can reap the benefits of stop-and-go or variable intensity physical training. One of the absolute most effective forms of variable intensity training to really reduce body fat and bring out serious muscular definition is performing wind sprints. Most competitive sports such as football, basketball, racquetball, tennis, hockey, etc. are naturally comprised of highly variable stop-and-go motion. In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill could look something like this:

Warm-up for 3-4 minutes at a fast walk or light jog;

Interval 1 – run at 8.0 mi/hr for 1 minute;

Interval 2 – walk at 4.0 mi/hr for 1.5 minutes;

Interval 3 – run at 10.0 mi/hr for 1 minute;

Interval 4 – walk at 4.0 mi/hr for 1.5 minutes;

Repeat those 4 intervals 4 times for a very intense 20-minute workout.

The take-away message from this article is to try to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health, fat loss, and muscle maintenance.

About The Author

Visit http://truthaboutabs.com to discover dozens of powerful strategies for losing body fat and bringing out your hidden muscular definition. Several free bonuses are yours to keep just for stopping by.

What You must know

admin — Fri, 11 Jun 2010 15:38:53 +0000

This scares me to death, every day you walk down the street it is becoming more and more apparent that the average person is becoming larger and this trend has escalated over recent years. Why are they getting fatter? Here are some reasons…

The All Natural way without Gimmicks

admin — Thu, 13 May 2010 15:35:54 +0000

Weight Loss: The All Natural way without Gimmicks

If you type up Weight Loss in a keyword tracker tool or in asearch engine like Google, you will be alarmed to see how manysearches in a day are being done on this subject alone. Takewww.submitexpress.com for example, put weight loss in theirword tracking device; you will see that on a daily basis, morethan 5000 searches are being done on how to lose weight.

However, this shouldnt be alarming, I mean the average persondoes have the desire to be liked, sought after and popular. Thismight explain why we are so captivated with celebrities andperhaps why we at times blindly follow whatever fad or trendthey might propagate in the quest to lose weight and be slimmer,sometimes at the cost of our own health.

An observation of Nature will show that no animal free ofcaptivity is upholstered with excess weight and are oft timesvery fit, agile and sharp. This is because unlike man, allanimals adhere to the simple laws of nature to maintain healthwhich include eating the right foods for your type and gettingadequate exercise. Well these are the basic laws, others mightinclude getting sufficient rest, getting sunshine, interactingwith others.

There are so many myths and fads that promise to aid you inlosing weight that when they are intelligently dissected willmake you wonder what ever made you think to give them a shot,which is part of the reasons why I am writing this to inform youthat as the slogan of my site on drugless healing says: “if oneway is true, it is the way of nature”.Moreover, Nature bows atno alter, seeks neither praise nor applause, she only asks for ahearing, my friends.

For weight loss, your best bet will be to embrace the threelimbs of Naturopathy:

-Proper Exercise

-Proper Diet

-Positive Thinking.

Now I will explain each one in brief detail:

PROPER EXERCISE:

Now, there was a time, like almost everyone, that I assumed bigand inflated muscles meant fitness and health. Wrong. Maybe itmight depict strength-to a degree and that, for only a while,but you ask anybody about one of the greatest martial artists ofall time, Bruce Lee, here was a guy who was said to do athousand (1000) push-ups and other feats of strength and anypicture of him shows he was not a blown up mass of musclewaiting to atrophy and deflate as is the case with most fitnessexperts and body-builders using artificial supplements, I meanlook at the agedness depicted across their faces most of thetime.

This leads one to conclude that for exercise, basic Aerobic-withoxygen-exercises (such as walking, jogging, and dancing) andAnaerobic-without oxygen-exercises (such as push ups, pull-ups,dips, using the ab-wheel and weight lifting for body builders)can be sufficient without the use of synthetic products. Forthose who want an exercise for the mind as well as the body,Yoga definitely is unmatched.

From my experience, if you were to do the Sun Salutations(hailed in Yoga, Martial Arts and African Wrestling as the bestexercise for humans) which have been passed down from centurieswith a proper and sensible diet, which I will be explainingsoon, you are well on your way to weight loss and strength.

Some Indians perform about a 100 plus rounds of this marvelousexercise on a daily basis and have immense fitness, strength,agility and virility. Add some other poses like the inversions(Shoulder-Stand), Forward Bends (Head to Knee Pose), Backwardbends, Balancing Poses (arguably the best exercises to tone thearms, abdomen and restore a sense of balance and self confidencein humans who practice them) and you are bound to see theimmense results. Speaking of emulating celebrities, well did youknow Sting, Madonna, Russell Simmons, Beyonce and Prince allpractice some form of Yoga and need I mention how fit and goodthey look?

I could go on and on about Abdominal exercises and BreathingExercises of the Yoga genre (which in the case of the latter isalso EXTREMELY effective for weight loss) but that will beanother subject in itself, the bottom line is: in my opinion,exercises that use the bodys weight for resistance such asYoga, Calisthenics and Pilates are arguably the best for thehuman body.

Have you ever seen a chimpanzee lifting rocks repeatedly? Yetthat distant cousin of humans can rip a door off a car and iseasily 8 times stronger than an average modern day human. Still,if we share about 98% DNA with this primate (as well as otherapes), its evidence to make one wonder how much healthier andfit we would be by adhering and living as close as possible toNatures laws of diet and exercise.

PROPER DIET

-”You are what you eat” (Anonymous)

-”Let your foods be your medicine and your medicine your food”(Hippocrates, the father

of medicine)

-”Every herb bearing seed and every tree bearing fruit with seedin it shall be yours for food” (Gen 1:29)

From these radical quotes above, it should be plain to see thatmost modern day meals and mixtures are totally against Naturesintent for us as humans for fitness, agility and strength. Itwill be safe to say that if you want to lose weight, re-readthese three quotes and the proper diet will stare you right inthe face: Fruits and Vegetables.

Admittedly, and you can take this from a guy who was a raw veganfor several months,(Now, I mostly fast and eat mono meals offruit and raw or cooked vegetables every other day) that mightbe kind of hard to accomplish or adhere to. Well, if youapproach it the wrong way, being radical in nature and as withall things that dont have a strong foundation, you may be boundto fail.

The good news is there are several books on the subject of thiskind of a diet and though adequately addressed in the coree-book of my site, you can type up Vegan Diets, Raw Vegan Diets,Vegetarianism in any search engine to be educated-to a degree-on the subject. I have experimented with each of the three kindsof diets and have been on the Standard American diet and am nowof the firm belief that the first two and maybe the third ifdone sensibly and wisely are the best for humans, period!

I touched on the subjects of internal cleanliness and non-animalproduct diets in my article available in my blog and somearticle directories under the title “Is a Low-Carb, High Proteindiet the best for weight loss?” but I will briefly state againthat based on the quotes above, and the facts that this diet hasbeen proven countless times to be the best (Ask BillPearlman-four times Mr. Universe winner!), without the need formuch of an argument, a diet free of animal products is simplythe best for humans.

For an idea of a daily menu, you can look for my article “How toCure Acne in 10 days” in some of the major article directoriesonline, last time Google did its spider crawl, it came up inmost of them but I also put in my blog for my readers just incase.

Ill leave you with this factor to consider though on thesubject of proper diet, based on the anthropological approach ofseveral authors of Naturopathy, and from simple observations, weas primates, just like our distant cousins, the great apes, arefrugivores, eaters of mainly fruits and green leaves and itcannot be a co-incidence that these substances make up themucus-less or alkaline forming foods that even science hasproven to be the best for human life and of course, weight loss.

POSITIVE THINKING:

Some quotes from perhaps the most rugged book ever put together,that being the Bible, bring to mind just how important it is tothink positively-and wisely so-in any endeavor one isundertaking. “As a man thinks in his heart; so is he…” and”Guard your heart for it is the wellspring of life”. Thatstated, what you constantly think over and over is eventuallywhat comes to pass.

The mind has such powers that are beyond human comprehension attimes, but according to the author of the “Power of PositiveThinking”, Dr. Norman Vincent Peale, “You are what you are nowbased on your thoughts five years ago and will be in five yearswhat you constantly think of yourself now.”

Although ones thoughts are very important, without taking thesteps to act on them (of course when they are constructive andpositive) they do end up being a waste, but your reading thisarticle does depict a desire to want to improve yourself be itthrough weight loss or any other factor.

Like with any journey in life, of course, you will have timeswhen you may want to give up, lose faith or focus andconsequently get off the path to success, which may explain whymost people fail at diets and fads in the quest of losingweight, well, my friend, you will have to literally tune yourthinking to be positive so as to overcome the doubts and fearsas you go about accomplishing your goals. It honestly will beeasier applying the two other limbs of drugless healing abovefor weight loss as they do go hand-in-hand.

In conclusion, forget the fads and hypes. For a healing programto be successful at anything, especially weight loss, it mustcover the three limbs of health: diet, exercise and positivethinking. It is my hope that this article will show you how tochoose the best methods of attaining not only weight loss, butfitness and health on the inside and out.

About the author:

Foras Aje is the author of the e-book Fitness-Inside and out, abook on Naturopathy about Yoga, Calisthenics, Proper diet andmental attunements. For more information on health, fitness andDrugless Healing, visit http://www.bodyhealthsoul.com or readhis blog at http://www.bodyhealthsoul.com/wp/index.php

Bulk Up Or Lean Down Diets, You Do The Math

admin — Mon, 12 Apr 2010 15:39:01 +0000

Everybody knows that bodybuilding nutrition is a big part of this kind of sport. How else can you get all that bulk or all that toned down muscles? Going to the gym everyday is only one aspect. Bodybuilding nutrition is almost as important as bodybuilding itself!

So how do you make good on your bodybuilding nutrition? Ensuring that you’re on a proper bodybuilding nutrition plan is one. If your goal is to gain mass, then your bodybuilding nutrition plan should be about eating more. And if your goal is to lean down a bit on body fat, then your bodybuilding nutrition strategy should be about discipline.

Below are sample bodybuilding nutrition plans that you could adapt if you want to bulk up those muscles or tone them down for a sleeker look.

Bulk Up or Lean Down Bodybuilding Nutrition Plan

Protein

Proteins are the muscle-builders of the body so having a lot of them in your body ensures faster muscle growth and development. It is also an interesting point to note that muscle growth speeds up your metabolism and makes fat burn faster. Thus, in a proper bodybuilding nutrition plan, protein should be at the top of your list.

Meat, poultry, fish, and milk products are the best source of high-quality protein. Chicken, especially is a favorite among bodybuilding nutritionists. But if you want to hit the 1.5 – 2.0 g/lb. of bodyweight, which is the recommended dietary allowance for gainers, turning to protein supplements might be a good idea too. And for those who want to tone down, 0.7 – 1.0 g/lb. of bodyweight is

recommended in their bodybuilding nutrition plan.

Carbohydrates

As you lift weights, you’re going to need energy and carbohydrates are the best energy source for your body’s metabolism. Carbohydrates can be found in oats, rice, whole wheat bread, noodles, etc. The recommended dietary allowance for bodybuilding nutritionists would be around 2.0 – 2.5 g/lb. of bodyweight a day if you’re looking to bulk up. If you want to lean down however, 1.0 – 1.5 g/lb. of bodyweight a day is advised.

Calories

If gaining mass is the goal, then a good amount of calories, about 5,000 is what you need. If you want to cut down on your weight however, being calorie deficient is the best way. Consume 1500 – 2000 calories a day for your bodybuilding nutrition and an additional 30 – 40 minutes of cardio or aerobic training to your regimen.

Meal consistency

Well, for a successful bodybuilding nutrition plan, eating consistently is almost as important as the food itself. For gainers, 6-7 medium-sized meals should have you in the size you want in no time. For those who want to cut down, having your body accustomed to 6-7 small meals is a great choice.

About the Author: Sam Michaels is a freelance author and body training specialist who writes articles for http://www.BodyBuildingDirect.com

Source: www.isnare.com

Strategies, Tools, and Tips for First Time Grandmothers

admin — Mon, 29 Mar 2010 15:45:45 +0000

Preparing for baby is an exciting process that can be as unique as childbirth for first time grandmothers. Once you recover from the initial shock that your baby is no longer your baby, it’s time to get mentally and physically prepared to offer proactive support to both mommy and daddy from the beginning of the pre-birth process until the end of the new mom’s recuperation phase. It is truly more than preparing for baby showers, opening gifts, and recording cards.

It all begins with the announcement. From the moment you’re told you are about to be a grandparent, nothing is the same. My husband and I received our announcement on Christmas Day. Our daughter and son-in-law came to the living room of their home to say “the test was positive, congratulations grand mom”. A new life had formed, a child was in the wings. The excitement is indescribable. It is one of many times you realize that it is only through the power of God that such a miracle would be possible. The months of preplanning begins by encouraging the mom to eat and sleep properly, initiate planning the baby shower with save the date cards, helping to monitor gift registries and coordinating materials that would be useful after the baby is born. Even selection of what the mom and baby would wear on their first trip home is reminiscent of the bridal planning process.

There are several issues, however, that are often overlooked during the preparation phase. The future Grandmother needs to be proactive about getting ready for the level of hands on input and support that will be needed from her before, during, and after the birth. Essential elements of grandmother preparation should include one of several things:

Watching your diet, taking vitamins, starting an exercise program – you could be “actively” involved in the birthing process. I was part of the designated support team and, as such, participated in the breathing exercises, hand holding and offering the gentle conversations my daughter needed while experiencing labor pains. In addition to singing songs, stroking her head with a wet cloth throughout the process, I reminded her of scripture verses that she could use as a source of her strength including “I look beyond the hills from which cometh my strength. My help comes from the Lord who made both heaven and earth”. (Psalm 121:1-2 KJV)

Being prepared with a CD player or recorder for playing favorite her favorite music and other inspirational messages can be very helpful in providing comfort at the most strenuous moments. The Grandmother’s role is pivotal for both the new mom and dad and she must be physically up to the challenge even in early hours of the day. The best time to get ready physically is before you are needed. A nine month low impact aerobic or regular walking routine will make a world of difference during a 10-20 hour labor.

Taking time to

refresh your knowledge about pregnancy and birth – Especially if you are going to be part of the child birthing process, a brief refresher of what to expect would be helpful. Your daughter will look to you at various points of the process for your reassurance. It would be helpful if you are able to use terminology she learned during the birthing preparation classes to let her know you are aware of what she is experiencing and can relate with up to date information.

Setting aside at least two to three weeks time – Being available to spend or be on call to help the new mom during the recuperation and adjustment period is an invaluable gift your daughter will never forget. Sleep schedules, adjusting to feeding, doctor’s appointments, stabilizing meal schedules, addressing unexpected emergencies, doctor’s visits, and helping with general lifestyle changes all make a difference between smooth and traumatic transition. The significance of your presence during this time cannot be measured.

Scheduling “readiness” packing–Do not wait until your daughter is heading to the hospital to pack items as you may be asked to stay with mom and dad at the hospital overnight. Be sure to include dried fruit, juice, peppermints, and other light refreshments you can use during break times. Our team took turns sleeping and eating during the 17 hours my daughter was in labor. We prepared a food kit that included toothbrush, wash cloth, music for her comfort, and fresh fruit. Unfortunately, hospital machines offer carbonated soda and potato chips that are uninviting during the early morning hours.

Another preplanning strategy you should consider is talking to the new mom and dad about what they may need from you after birth of the child. Often new parents don’t consider the need for help until the issue arises. By initiating this conversation, new parents have the option to consider whether there is a need for help for one or two weeks to support a variety of issues including monitoring phone calls and visitors, helping with home chores, washing clothes, and preparing meals. These are a few of their favorite things.

Participating in the birth of your first grandbaby will mark a moment in your life that can only be matched by your daughter’s birth. Your role is different this time, but it is pivotal to the joy of your daughter’s birthing experience. Congratulations Grandma!!

About the Author

Theresa V. Wilson, M.Ed. is a Freelance Writer, with over eighty bylines in several business, family and women on and offline publications including Guide to Retirement Living, Godly Business Woman Magazine, The Greater Omaha Parents Journal and a “healthy eating” contribution Lifetime Magazine. She is owner of a home based business dedicated to families and caregivers facing health recovery and crisis related issues. Visit her site at www.meetingtheneeds.org

Just Add Water

admin — Tue, 16 Mar 2010 15:41:37 +0000

With warm weather season now in full gear, exercisers want to take their workouts outside and breakout of their indoor fitness ruts. But, when temperatures reach record highs and humidity levels soar, traditional outdoor workouts become less appealing. So how can you stay cool while still enjoying outdoor physical activity? One word – water. Water exercises are the perfect way to workout under the sun without overheating. You can get a total body workout without even breaking a sweat!

And don’t worry if you aren’t a veteran swimmer. Aquatic workouts aren’t limited to just swimming. There are many other forms of pool exercises. You don’t even have to be a regular exerciser to try aquatic fitness. One of the great things about working out in the water is that even fitness novices can easily perform many of the moves.

It’s also an excellent fitness choice for all ages, from the very young to seniors. Water exercise is a very good way to burn calories, improve your strength and flexibility, tone-up, improve your cardiovascular system, and just get more fit overall. And, the types of workouts are practically endless. Most land exercises can be modified and re-created in water. Other benefits include:

lower injury risk
less sweating
works your entire body
challenges your body in a very different way then it is accustom to
refreshing way to workout
water provides natural resistance so no equipment is needed
can increase/decrease intensity (difficulty) simply by alternating between shallow and deep areas
good low-impact exercise choice for pregnant women
reduces joint compression and downward gravity pull (in other words – easier on the joints)
even people who can’t exercise on land can often exercise in the water
excellent rehabilitation exercise for people recovering from an injury
less stress on bones and muscles
great option for people with arthritis

Plus, water workouts also provide a fun and more socially interactive exercise option. For example, parents can enjoy time at the pool with their children while also fitting in some of their weekly workout sessions. Aquatic aerobic classes also provide a social, group-setting alternative.

Still not convinced that an aquatic workout will challenge your body as well as some of the more common workouts like walking or jogging. Well, try some of the sample exercise

below and you’ll probably quickly change your mind. But, don’t judge the workout solely on how high your heart rate gets. Keep in mind that swimmers generate a slightly lower heart rate when compared to cyclists and runners. This does not imply that they aren’t working as hard. Experts equate the lower heart rate partially to the effect of immersion in a relatively cool environment. So, keep this in mind when determining your target heart rate, which may be 10 beats per minute lower when in the water. Also, don’t make the mistake of assuming you are well hydrated just because your body is submerged in water. You still need to drink about

More Than Just a Core Workout

admin — Mon, 01 Mar 2010 15:45:47 +0000

Its a common misconception that Pilates method exercise is really only good for strengthening and stretching the core muscles of the body. Many people use it to tone their abs and improve their posture but, in reality, Pilates can do much more than that. In fact, when combined with an aerobic “cardio” exercise component (e.g., jogging or Spinning) Pilates can provide you with a fantastic full-body conditioning workout!

Pilates Exercises for Strength-Training

Many Pilates exercises are great muscle-toners that work large muscle groups beyond just the abs and lower back. The Plank position, for example, effectively works the chest and triceps muscle groups. Leg kicks work the glute and hamstring muscles very well. Free squats are one of the best lower-body exercises around, working the quadriceps, the hamstrings, and the glutes. And dont think these are “sissy” strength-training exercises. Many of the worlds top martial artists practice them on a daily basis to toughen their bodies and reduce the chance of getting hurt.

Pilates Equipment

When it comes to workout equipment, its hard to beat Pilates devices like the Reformer and Wunda chair. Not only do they stretch and strengthen muscles — providing great full-body conditioning — but they “teach” you how to use the different parts of your body together efficiently. Efficient body movement is a key to great overall fitness, injury prevention, and high-level sports performance. Portable Pilates equipment like resistance bands and the Pilates

circle are also effective fitness tools. Theyre inexpensive, easy to travel with, and can easily be incorporated into many of your current muscle-conditioning routines for increased benefits.

Mind-Muscle Benefits

The muscle-control and mental-focus gained from doing Pilates on a regular basis can help you in all areas of fitness. This is one reason why so many professional athletes are now taking Pilates classes. Few exercise system help you to coordinate your mind and body as well as Pilates. The benefits of this coordination are increased strength, improved posture, alleviation of pain, improved mental focus, and (obviously) improved physical coordination… to name just a few!

Putting It All Together

Simply put, Pilates exercise is a highly-effective method of total-body conditioning. No, it wont put slabs of new muscle on your body. But it will make the muscle you have look great, while providing an array of benefits that typical weight-training cant give you. Throw in some good cardio training and youve got a complete solution for great fitness and health!

About The Author

Jamie Clark is a fitness expert, researcher, and “health nut” who enjoys Pilates exercise and writes for PilatesMethodExercise.com. For more great Pilates exercise articles visit: http://www.pilatesmethodexercise.com/blog/category/pilates-articles/.