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The generally accepted definition of health is "a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity"

Tuesday, March 31, 2009

Body Image

What is body image?

Body image is the pysical apperance of a human body and it is the factor which makes human body attractive or unattractive.Body image is an internal sense in us, produced by our brain which make us feel good or sometimes bad.Mostly, people see themselves particularly different then they actually appear to others.Although, some body images are naturally very attractive compared to others.


Features
Attractiveness in one's body image makes him feel good or may be proud.While, negative feelings towards a person's body can lead to mental disorders such as depression or eating disorders.Body image is often measured by rating the looks and ideal body shape.Fatty body is usually considered as a poor body image thats why people are curious to lose weight.

Women body and men body differs from each other.However, men body is much more attarctive then women.Fat women are always curious to lose weight because fatiness makes their body image unattractive.A slim and smart women is compared to be attractive than a fat one.The main feature of a woman's body is her figure, if it is preferable then no can call her unattractive.
Whereas men are interested in developing a muscular body shape instead of becoming slim.A muscular body for men is the most suitable choice beacause it makes a man look attractive, healthy and powerfull.Muscle dissatisfaction has been linked to low self esteem, personality disorder and is related to the use of muscle-building supplements and steroids.

Slim body shape in man can also be prefered but it depends on the intensity of slimness.

Tips for better body image:

Best way for an attractive body image is regular exercise.

Take a healthy and balanced diet on daily basis.

Practice sports on a regular basis.

Be active instead of being dull.

Avoid health injurous habits like smoking.

Join a Health club or Gym if possible.

Supplements

Antioxidant Supplements – Best For Everyone





Antioxidants are becoming popular day by day among common people. Earlier they were only used by the high class people for the betterment of their skin. Antioxidants have the ability to protect skin cells from harmful material like pollution particles present in the particles. Lots of big company are entering in this field and taking active participation in selling and producing natural antioxidant supplements.






Most of the people use these antioxidant supplements to obtain a young and fresh look and to make their skin look better. Now-a-days it had become a trend to look young, nobody wants to look old. In comparison with antioxidant supplements some people prefer to go under knife for a kind of surgery to make their looks better but using antioxidants is a way with the help you can look younger without a surgery.
Using antioxidant is a healthier and a much safer way than any other method present in the market.We have natural antioxidants in our daily food diet. They are present in all natural food like fruits and vegetables. But some times due to some disease or due to improper food habits these essential elements are not provided in required amount. So to compensate on those amount people use these antioxidant supplements. So it’s always advisable to opt for antioxidant supplement in order to have a young and fresh skin type. If you take natural antioxidant supplement then you can stay away from many problems like heart problems, cancer, diabetes etc.Whenever you will go in the market you will definitely have a wide range of product so, it’s always advisable to check the ingredients of the natural antioxidant supplement before buying it. Antioxidants are available in a wide range of prices you can choose among them. It is always advised to check the reputation of the company and always get a review of the product before buying it.
People who are scared of getting old they can use antioxidants they will definitely going to help to keep your skin in a better state. Majority of the women show large amount interest in purchasing these types of natural antioxidant supplement. These products always give an extra glow to your skin and allowing you to get all those essential nutrients that are not being taken in sufficient amount by you. So, if you want to keep you skin fresh and young you can trust these natural antioxidants supplements. They will provide the necessary care to your skin.









Top Listed Longevity Supplements



The main purpose of these longevity supplements is to extend the span of life and also help the human in preventing many diseases. So these supplements are considered to be the multivitamins which are serving many purpose and hence beneficial for the people. Some of the top listed longevity supplements have been discussed below: -







1.Omega-3 (EPA/DHA combination): the dosage amount is around 2000 mg after the meals.- The main reason for its popularity is that omega-2 is very much helpful in promoting the cardio health and also reduces the cases of the heart attacks by lowering down the rate of blood pressure. It also helps in maintaining the arterial flexibility and also leads to the reduction of triglycerides by 25%. These oils also resulted in the increased levels of the HDL cholesterol.- These omega-3 oils also help in lubricating the joints and also help in alleviating the symptoms and causes of arthritis and change the mood of a person. This kind of supplement is strongly related with the DHA which is known as the important component of the cells of the brain. - The main source of the omega-3 oils can be the fish but it should be made sure that the fish which you are going to consume must be free from mercury. This can be detected by tasting it.





2. Vitamin B Complex: This vitamin can be found in thiamin, niacin, riboflavin, pyridoxine, biotin and folic acid. All these different vitamins have different therapeutic properties and hence when they are taken together they can generate the energy by extracting the fuel from the main source of energy which is proteins, carbohydrates and fats.






3. Alpha Lipoic Acid: this supplement must be taken twice a day in an amount of 200 mg. this supplement is considered to be the longevity supplement because this supplement is absorbed by the body and works for the prevention of the cells which are present in all parts of the body ranging from liver to brain. This is considered to be the most powerful supplements and is helpful in the repair and prevention of the damage of collagen.Besides this, it also used in the controlling of the inflammation and also leads to the conversion of the dietary carbohydrates into the energy. These are very much helpful in the repairing of the cells of the mitochondria which are considered to be the energy producing cells of the body


Yoga

Tips for Regular Yoga Practice:


As with everything in life, yoga is effective but it will only work if you 'work it'. For results with Yoga, as with any program, one needs to learn two simple rules; dedication and persistence. You have to be dedicated and follow the practices on a regular basis if you really want to get results. If you have bought some books on yoga and meditation, don't let them gather dust while you plan and hope you will start the practice one day.





Yoga postures and basic meditation exercises are simple enough to learn, even for a child. The major problem with most yoga 'drop outs' is not getting the techniques right, as most people have aligned their minds to believe, but the ability to establish the habit of following the practices through on a regular basis. The following tips may help you to do your yoga and meditation on a daily basis.





Determination: Start your yoga with a firm determination to see it through. Yoga begins and ends with the mind, if you can convince yourself you really want to do it, then you should be able to keep the spirit. The problem with most people is that they rush into everything that sounds interesting before they are sure of whether they want it or not. These people will usually dump a program before they even really begin it. Close your eyes, search deep within you, "is yoga really important to me?" Decide you will give it a fair try and stick to that determination. There are days when you feel low and won't want to do your yoga, remember your initial soul deep determination and you will always find the right spirit to go ahead.





Be organized: Things go smoothly and are more interesting when they are well organized. Make a regular schedule for your yoga practice and stick to it. The mere fact that you will always look forward to the period of your daily yoga practice will always keep it in your consciousness. You will get best results from yoga if you do your practice daily. No matter how busy you are, keep some time free during the day and reserve this time for your practice of yoga and meditation. It is better if you can get up early in the morning or late in the evening, when there will be fewer distractions.





Free your Mind: It is not enough to reserve a time for yoga if you can't put your all into the practice. When you decide to do your yoga practice and meditation, remember that the next couple of minutes have been reserved for the development of your mind and personality. It would be pointless, if your body were doing the practice while your mind were busy sorting out some other worries. Once you begin your daily yoga practice all other worries and responsibilities should be tucked somewhere else until you are through.





Add Some Color: Learning how to give and share is an important part of the personality yoga seeks to create in you. Add some color and fun into your daily yoga practice by involving your friends who would also benefit from practicing yoga. The enthusiasm of others would rub off on you any day you feel low and don't want to continue with your practice. Yoga is not what you keep to yourself - bring in one or two friends.





Learn Patience: It took you several years to build up your present personality and physical structure. You can't change it overnight. Although, with yoga you don't have to wait for that many years to change yourself because the regular and systematic practice of yoga postures and basic meditation can help you to make great changes within the shortest possible period. It's being human, sometimes you feel like you are getting results and other times, you feel like nothing is changing. You shouldn't worry so much about the short-term effects, what really matters is the ultimate goal you want to achieve. It takes a little time, but with dedication and persistence, your most profound yoga dreams will be achieved.





Yoga in Relationship with Food , Body Image , and Emotions:



Conversation is a barrier to intimacy...you can talk your way out of feeling. For individuals struggling with weight and food issues, many have learned that a diet or psychotherapist cannot solve the root these concerns—only you can look inside and discover what your soul needs to learn. For someone with an eating disorder, disordered eating, or a food addiction, the benefits of yoga can be a powerful tool to uncover your attachments and move forward with awareness.




Yoga can help delay impulses. Through a regular yoga practice, individuals may find themselves in postures that are difficult or awkward. Learning to stay within the poses and work through these postures can help an individual, who feels an urge binge or practice unhealthy food behaviors, delay acting on this urge. In our society, there is a natural tendency to want to escape anything that causes psychological or physical discomfort. People tend to escape by overeacting, working too much, getting caught up in unhealthy relationships or by drug/alcohol use. In yoga, individuals are encouraged to observe rather than react to their discomfort by breathing and listening carefully for what his/her body/mind is conveying.




Individuals begin to enjoy their body for the first time. They start to define their body in terms of “what it can do” versus “what it is.” They learn that they are not mere extensions of their body, but possess beautiful internal qualities. Yoga also emphasizes mindful eating. Individuals learn to experience the taste, texture, and other sensual qualities of food and to pay attention to what and how much they are eating. They also learn to rely on their higher wisdom and intuition to make decisions about food and daily life decisions.





Interestingly, the neurologist, Antonio Damasio, headed the team that created the Iowa gambling experiment. Dr. Damasio studied patients with damage to a small but critical part of the brain called the ventromedial prefrontal cortex, which lies behind the nose. The ventromedial area plays a critical role in decision-making. People with damage to their ventromedial area are perfectly rational. They can be highly functional, but they lack judgment. Addicts can articulate very well the consequences of their behavior, but they fail to act accordingly—because of this brain issue causing the disconnect between what one “knows and what one does.” Studies have shown that meditation can act on the cerebral cortex improving awareness, focus and memory. Further studies are warranted to understand the exact mechanics of yoga and how yoga can help food addiction and related eating behaviors involving these intricate brain centers.


Meditations

Most people allow themselves to be defined by things other than who they are. They allow themselves to be defined by what other people think, by circumstances, by many things beyond their control. Or they allow themselves to be defined by their achievements, how much money they make or how successful they are. Perhaps they define themselves by how much education they have or how much power and influence they have. This one is especially prevalent in political circles. Some define themselves or are defined by others according to their station in life. Do they work for that big law firm or major corporation and live in a six thousand square foot home on the lake or the golf course, or do they work at Walmart and live in a trailer park?

None of these things, in truth, define us. In fact, not only do they not make us who we are, most of them are the result of who we are. No, we cannot control what people think. Nor can we always control outside circumstances that are forced upon us. But, we can control how we respond to those things. At this point I would like to stop and ask a simple question. I suggest you reflect upon this question. Don't just dismiss the idea and don't answer immediately, off the cuff, either. Take some time. Reflect upon it. Get alone in a quiet place, away from the hustle and bustle of life and ask yourself this question. What defines you? Or, in the words of a philosophy professor I had back in my college days and we won't go into how long ago that was either, can you tell me who you are without telling me what you are?

I warn you, this is no easy task and it will mess with your head a little. However, I believe the exercise to be of tremendous value. Everything in our lives from business to relationships to our faith and most certainly our sense of self worth, depends upon how we feel about who we believe we truly are. In fact, feelings will probably come closer to the truth than a more pragmatic analytical approach. Most of us have difficulty being honest with ourselves. Perhaps we are afraid of what we will discover if we probe too deeply. We don't always like getting in touch with our feelings. Do it anyway, it's important. How can we be comfortable in the many different relationships we have in life, personal and business, if we are not comfortable with and have not accepted who we are? So do yourself a favor and ask yourself. What defines you?


THE BENEFITS OF MINDFULNESS MEDITATIONS:With the hectic pace of life in the modern world, it is no wonder why more and more people are dealing with issues of anger, rage, stress, depression and anxiety, as well as many other negative reactions and destructive emotions. With busy lives and packed schedules it is also easy to find yourself going through a day on "auto-pilot" and actually missing some aspects of life. Mindfulness meditations are one way that people are combating these issues.

The concept of mindfulness meditations is to help you to be more aware, or mindful, of the many aspects of your life and of everything you are doing. So many times it is easy to get into a groove or a rut and fail to recognize patterns of behavior, attitudes, emotions and actions that begin to take over. Sometimes, it seems that it is easier to let habit or outside circumstances and influences "push" us through the day, and living starts to take on an aspect of "unconscious existing."

For years, experts have said that it is impossible to change anything in your life that you are not aware of. When people slide into the coping method of going through the motions of living unconsciously, utilizing mindful meditations can be useful.

Taking time on a daily basis for mindful meditation practice is the way to become aware of the patterns that a person has fallen into. Once this awareness is brought about, the person who is meditating can then start to see their life from a different perspective and start to see where they can make changes and improvements. In general, meditation techniques help people to gain a more balanced, realistic and grounded view of their behaviors, attitudes and actions.

As you become more aware of all the different aspects of your life, your unique situation, and the environment you are surrounded by through mindfulness mediations, this in turn helps your body to relax, which also helps the nervous system to relax. As a result, stress can be greatly reduced simply by becoming aware through the meditation process.

Mindfulness meditations can also be instrumental in helping a person begin to regain the control in their life that they have given up, while operating in that auto-pilot state. One of the most stressful things people experience is the belief that they have no control of their own existence. These meditation techniques can be very beneficial is raising awareness, breaking old patterns and restoring control over one's own life.

Aerobics

Aerobics refers to the type of physical exercise that involves aerobic routines, which refers to exercise that involves or improves oxygen consumption by the body, by the application of rhythmical movements. In particular, it defines the concepts of: Flexibility, which is the amount of movement in a joint or muscle that is attainable with the help of a partner or the use of a certain piece of equipment.

Usually aerobics are performed with playing music at the background and in a group setting.An instructor is there for the guidance to the performers.Aerobics can also be performed without music and with group setting but it is said that it more benefitial to perform in a group setting.

Aerobics are intended to perform for physical fitness and also to prevent or in a sense to reduce certain illness.The guided actions to the participants includes a series of many dance-like excercises which are performed,infact participants enjoy performing it.In order to achieve the best results from the participants, aerobics are performed at different levels of intensity and complexity depending upon the abilities and physical fitness of the performers

Many gyms or fitness centers offers aerobic classes at some cost and well trains the participants to perform aerobics. Each class is taught by a certified instructor who accomodates a certain level of experience to the performers.

Aerobic gymnastics

Aerobic gymnastics, also known as sport aerobics or competitive aerobics, refers to performing complicated and high activity movements to music, which originate from traditional aerobics, with a high level of perfectly executed movements which are defined as difficult.

It combines aerobics, sports aerobics, coordinating gymnastics with music, dance movements and choreography of the entire performance.In order to introduce fairness, the performances are structured under various categories according to the age, gender and composition of the group, whether individual, mixed pairs or trios.

The performances are judged on the basis of the quality of the artistic content, the creativity exhibited, how well the performance was executed, and the extent of the difficulty of the routines presented.

Emotional Health Techniques

Emotional health is a state of wellness that comes from understanding and acknowledging our emotions and finding appropriate ways to express them. As employees, we often bring emotional problems from our childhood or current family life into the workplace because we haven’t dealt with them effectively outside of work. This can seriously damage workplace relationships and lead to poor performance and negative feelings all around.

Corporate wellness programs usually have professional support already in place as part of their services.

1. Coaching/Counseling: One of the hallmarks of emotional health is the willingness to ask for help when we need it. Confidential professional help, the coaching and counseling provided by employee assistance or wellness programs, can provide an external source of strength and insight for “working out” emotionally-based problems instead of “working them in” to your job.

2. Self-help Groups: Self-help groups are designed to aid people in emotional situations in which they feel alone. The purpose of these groups is twofold: to allow people to safely feel and express their emotions, and to help break their isolation at work and/or in society at large and reintegrate them into society with the support of a peer group.

3. Journaling: Journaling is often recommended by counsellors as a way to help identify and process emotions. People record their emotions in writing as they experience them, in whatever form they wish. By helping the writer gain greater emotional clarity, journaling can help in making more emotionally informed decisions. In much the same way, letter writing enables people to identify and process the emotions they feel in relation to others. The letter does not have to be sent or its contents shared: it simply provides a place for the expression of feelings

4. Assess Your Emotional Health: Companies that seek to boost employees’ interpersonal skills, or emotional intelligence in the workplace are more successful, according to ground-breaking journalist Daniel Goleman. And emotional intelligence is the buzzword in workplaces these days. Some workplace wellness programs have information about emotional intelligence, or emotional health assessments. Seek out more information about emotional intelligence for better corporate wellness.

5. Friendships/Support Systems: Friendships allow people to feel supported in their emotional journeys. At the same time, they give people an opportunity to develop their empathetic skills. These skills are also important for workplace health. When we are empathic with fellow employees, we help them resolve negative or unhealthy emotions. New friendships are made through hobbies, classes, clubs, or even through online groups. Many people are finding emotional satisfaction by connecting or re-connecting with friends through Facebook and other social websites.

Muscle Growth Secrets

Detonate your muscle growth rate by tricking your body with these nutrition, training, and supplement secrets:

  • How to gain as much weight as you want with this "3 x 5 index card trick" . Now you can trick your body's nervous system into gaining all the muscle you want. Want to gain 25 lbs. of muscle? Simply plug your goal into this system and presto your body will automatically reach your goal-without even having to think about it!
  • The secret muscle weight gain discovery made while eating at McDonald's that will pack muscle on the skinniest of guys without getting fat
  • What out of date supplement helped me put 9 lbs. of muscle in 2 weeks and became the muscle building magic of this bodybuilding program
  • How to use the 3-Part Ultimate Weight Gain Formula to guarantee your body packs on muscle whether it wants to or not! All successful bodybuilding programs are based on this principle. If you've tried everything and nothing seemed to work you've been violating this rule and here's how to fix that!
  • Details of the exact step-by-step process I went through to gain 7 lbs. of muscle in only 7 days! And I actually looked leaner than I did the 7 days before I used this trick
  • What a scientific study revealed about taking protein that can switch you from a hardgainer to an easy muscle gainer overnight! (Hint: Most experts recommend far too low a protein intake. If you are taking 1 gram per pound of bodyweight and stil not growing here's why)
  • The one huge mistake all bodybuilders make in their diet that guarantees they won't gain an ounce of muscle... and how to turn it to your advantage that will give you an instant muscle boost in the first 7 days you start using it
  • A simple trick not 1 in 1000 bodybuilders know about that will guarantee you an additional 1-2 lbs. of muscle a week
  • 9 "anabolically charged natural foods" that will help you gain more muscle than anything else you could use, including creatine, prohormones, and any other bodybuilding supplement on the market!
  • More than 52 different all natural foods that can release the ultimate anabolic hormone for muscle growth in your body
  • How to use the "customization principle" to over ride your body's desire to stay the same weight. This is the one mistake all bodybuilding nutrition experts make and once you correct it you can easily gain up to 3 lbs. a week!
  • A simple trick to pack on up to 10 lbs. of muscle in only 5 weeks when you add this one ingredient to your diet. It's in your fridge right now and can switch your bodybuilding into overdrive once you start using it

Fitness Equipment

Are you trying to lose your fat? Or you are trying to do something which makes you look fit and fine?

No problem!

Elliptical Trainer is an equipment which surely makes you fit and fine.There are many equipments that you may buy to become fit but they are not of worth.That is because they are focused entirely on the action of walking.You need something like which allows for a dual action workout.You will find this dual action workout in elliptical trainers.A few models of stationary bikes allows for a dual action workout, but the vast majority of them do not. There are no treadmills that provide a dual action workout, because all of them are focused entirely on the action of walking

Top benefits of Elliptical Trainers:

The first type of workout you get on the elliptical trainer is walking. You move your feet in stirrups without lifting your legs-that is why it is a called a no-impact work out. The benefits of using elliptical trainers includes being kind to your knee, hip, and ankle joints without losing the intensity of a good, physical workout.

One of the benefits of using elliptical trainers is the amount of calories burned while working out. Because the feet never leave the foot pedals, the joints aren't subject to impact. A running exercise with an elliptical trainer is comparable to jogging as far as the amount of calories burned, but without the jarring of the body joints. Elderly people and those with joint injuries will be greatly benefited by an elliptical trainer because of the very low impact on the body.

Because most elliptical trainers incorporate upper body arms, elliptical workouts tend to involve the whole body and give you an overall better workout - meaning you burn more calories in less time.This means that you're doing more work and burning more calories while feeling like you put out less effort.

Muscle Building Diet

Here we will talk about a muscle building diet that can help you put on more muscle. Most people think that the magic happens in the gym, but the fact is that your muscles won't grow unless your diet allows them to grow. Your diet is what provides the nutrients to feed those muscles as they grow and without the proper food, they're just not going to grow. Doing your hourly workout isn't enough because when you leave the gym, you have to care for those muscles the rest of the time. Inside the gym, you work hard. Outside the gym, you eat right.Let us see what exactly a muscle building diet should be.

The first thing you can start to do with your diet is eating smaller meals every 3 hrs.There are very important reasons to do this; metabolism and protein synthesis. When you're eating this often, your metabolism doesn't have a chance to rest, so you end up burning more fat. When it comes to protein synthesis, it basically means that you'll always have protein available for immediate muscle repairs. That means your muscles never go without.
A muscle building diet does not include the processed foods because they have chemicals and other things that your body doesn't need.They actually slow down the process of muscle. Use all natural food.Instead of buying packaged food, eat fresh meat and vegetables.

Muscle Building Diet

Here we will talk about a muscle building diet that can help you put on more muscle. Most people think that the magic happens in the gym, but the fact is that your muscles won't grow unless your diet allows them to grow. Your diet is what provides the nutrients to feed those muscles as they grow and without the proper food, they're just not going to grow. Doing your hourly workout isn't enough because when you leave the gym, you have to care for those muscles the rest of the time. Inside the gym, you work hard. Outside the gym, you eat right.Let us see what exactly a muscle building diet should be.

The first thing you can start to do with your diet is eating smaller meals every 3 hrs.There are very important reasons to do this; metabolism and protein synthesis. When you're eating this often, your metabolism doesn't have a chance to rest, so you end up burning more fat. When it comes to protein synthesis, it basically means that you'll always have protein available for immediate muscle repairs. That means your muscles never go without.
A muscle building diet does not include the processed foods because they have chemicals and other things that your body doesn't need.They actually slow down the process of muscle. Use all natural food.Instead of buying packaged food, eat fresh meat and vegetables.

Lose Fat



Want To Lose Fat? Try A Weight Lifting Muscle Building Routine For Real Fat Loss Results


You should think about starting a weight lifting muscle building routine if you find yourself having a hard time achieving the results you want by doing cardio solely. You can actually increase your body's fat burning power and add muscle mass by beginning a good weight lifting program. Let's investigate why adding lean muscle mass is so important and desired.

The Importance Of Adding Lean Muscle

The desire for men wanting to add muscle mass is well known. A great looking physique with big shoulders and huge arms is sought after by most men and admired by women. On the other hand, because of the fear that it will make them look huge or bulky, most women avoid gaining muscle mass. This is absolutely not the case. Gaining lean muscle makes women look toned, sculpted, and lean. Think fitness model or athlete, rather than female bodybuilder.

When looking to gain muscle, it is possible to gain approximately one pound of muscle per week. By adding this one pound of muscle, your body will burn and extra 50 calories a day while resting because lean muscle actually burns more calories than fat does. It's a surprise to most to discover that while sleeping or resting your body actually burns calories. The number of calories you burn while resting is for the most part determined by the amount of lean muscle mass you have on your body. This can really add up over the course of a couple of months.

You'll Look And Feel Tremendous

A weight lifting muscle building routine not only makes you look fantastic, it will also increase your fat burning ability and have you feeling great!

You'll not only have enhanced strength and energy, but a more positive outlook on life and a happier mood. You'll find that this even grows over time. You'll have increased motivation and more amazing and faster results based on the amount of effort you put in.

Think about feeling great every singe day both mentally and physically! This is feasible for anyone to achieve and is the ultimate goal.

You Can Do it!

You can be on the route to a new body both physically and mentally by starting a weight lifting muscle building routine. If you are not happy with your current exercise or cardio routine I invite you to give a weight lifting program a fair shot. You will look better than you ever have before and feel amazing if you really give it a try and stick with it.

Muscle Building

How To Build Big Muscles

Seven great building muscle tips that will help you to build bigger muscles in less time and make you strong.

Warm-up
Warm-ups are vital to any physical activity. Try some light exercise and stretching for 5 to 10 minutes that will get your heart rate up and loosen your muscles. Warm-ups will reduce the risk of injury and prepare your muscles to lift more.

Use Dumbbells
Dumbbells allow for a much better range of motion, whereas if you use a machine you're limited. With just a set of dumbbells you can workout any part of your body with several different exercises.This will save you a lot of money and time by not going out and purchasing different exercise equipment for each body part. This will also save space and give you a lot more room to workout.

Supersets
Using supersets with lifting is one of the best things to build big muscles. They set a higher tone for your workout, and will get you in and out of the gym quicker than you ever thought possible. A superset is where you perform two exercises back to back without a rest in between them. You need to rest at least 30 seconds between each superset. This will maximize your results in less time at the gym or at home.

Get Your Rest
This is essential if you want to build bigger muscle. When you are weight lifting you are tearing the fibre in your muscle tissue. Your body builds muscle during recovery, not when you are working out. You should start going to the gym three days a week, making sure you get at least 48 hours rest in between each workout.

High Intensity
You need to lift heavier weights for high intensity training. This will take your body out of its comfort zone thus becoming stronger. Make sure you are keeping your reps very low, and your workout challenging. Distance runners train with small weights and high reps because they don't want to build bigger muscle. Keep this in mind when your at the gym.

Proper Form
You not only need good form to achieve better results, but it will also prevent injury and soreness.Ask your trainer if you're doing it right. Don't second-guess yourself on this, find out before.

Don't Waste Time
Some people are on their cell phones or gossiping with friends when they should be working out. You will be much more productive and focused with your workout if you avoid these things.

Sunday, March 29, 2009

Dieting

Measuring body weight on a scale

Dieting is the practice of ingesting food in a regulated fashion to achieve or maintain a controlled weight. In most cases the goal is weight loss in those who are overweight or obese, but some athletes aspire to gain weight (usually in the form of muscle) and diets can also be used to maintain a stable body weight.

Diets to promote weight loss are generally divided into four categories: low-fat, low-carbohydrate, low-calorie, and very low calorie. A meta-analysis of six randomized controlled trials found no difference between the main diet types (low calorie, low carbohydrate, and low fat), with a 2–4 kilogram weight loss in all studies. At two years all diet types cause equal weight loss irrespective of the macronutrients emphasized.



Types of dieting

There are several kinds of diets:

  • Weight-loss diets restrict the intake of specific foods, or food in general, to reduce body weight. What works to reduce body weight for one person will not necessarily work for another, due to metabolic differences and lifestyle factors. Also, for a variety of reasons, most people find it difficult to maintain significant weight loss over time. Among individuals that have lost 10% or more of body weight, only 20% are able to maintain that weight loss for a full year.
  • Athletes participating in professional sports may sometimes undertake weight-gain diets to increase their body mass and gain advantage in their field.
  • Individuals who are underweight, such as those recovering from anorexia nervosa or starvation, may adopt weight-gain diets which, unlike those of athletes, have the goal of restoring normal levels of body fat, muscle, and stores of essential nutrients.
  • Actors, and people participating in similar activities, may pursue weight loss or gain in order to better portray a particular role.

In children and young adults

Receiving adequate nutrition through a well-balanced diet is crucial during childhood and adolescence. Some diets can deprive the body of necessary nutrients, for instance lipids. In addition, there are some indications that the harmful effects of starvation or extreme dieting during adolescence exceed the expected benefits, sometimes even leading to increased weight gains.

Research shows that putting children on starvation or extreme diets can be harmful. The brain is unable to learn how to correlate taste with nutritional value, which is why such children may consistently overeat later in their life despite adequate nutritional intake.


Thermoregulation

As endotherms, humans expend energy to maintain our blood temperature at body temperature, which is approximately 37 °C (98.6 °F). This is accomplished by metabolism and blood circulation, by shivering to stay warm, and by sweating to stay cool.

In addition to thermoregulation, humans expend energy keeping the vital organs (especially the lungs, heart and brain) functioning. Except when sleeping, our skeletal muscles are working, typically to maintain upright posture. The average work done just to stay alive is the basal metabolic rate.


Physical exercise

Physical exercise is an important complement to dieting in securing weight loss. Aerobic exercise is also an important part of maintaining normal good health, especially the muscular strength of the heart.

Though the energy for muscle activity is primarily derived from the glycogen stored in the body, continued activity results in an increased use of the fatty acids as well. After the available glycogen stores are exhausted, fatty acids alone are used. It is often recommended that muscle activity be maintained for 20 minutes or more for increased usage of fatty acids.

The energy burnt during physical exercise has only a limited effect on weight loss, since an hour of aerobic exercise for a man in reasonable physical shape would burn about 2 megajoules (500 kilocalories), which is equivalent to only 60 grams (2 oz) of fat.

Both aerobic and anaerobic exercise would increase the basal metabolic rate (BMR) for some time after exercising. This leads to an additional caloric loss.


Fat loss versus muscle loss

Weight loss typically involves the loss of fat, water and muscle. Overweight people, or people suffering from obesity, typically aim to reduce the percentage of body fat. Additionally, as muscle tissue is denser than fat, fat loss results in increased loss of body volume compared with muscle loss. To determine the proportion of weight loss that is due to decreased fat tissue, various methods of measuring body fat percentage have been developed.

Muscle loss during weight loss can be restricted by regularly lifting weights (or doing push-ups and other strength-oriented calisthenics) and by maintaining sufficient protein intake. Those on low-carbohydrate diets, and those doing particularly strenuous exercise, may wish to increase their protein intake. According to the National Academy of Sciences, the Dietary Reference Intake for protein is "0.8 grams per kilogram of body weight for adults."

Excessive protein intake, may cause liver and kidney problems and may be a risk factor for heart disease. There is no conclusive evidence that moderately high protein diets in healthy individuals are dangerous, it has only been shown that these diets are dangerous in individuals who already have kidney and liver problems.


Energy obtained from food

The energy intake from food is limited by the efficiency of digestion and the efficiency of utilization. The efficiency of digestion is largely dependent on the type of food being eaten, while efficiency of utilization is affected by individual factors, including body weight and hormones.

The effects of chewing, especially in elderly people, have been shown to affect the intake of micronutrients. However, there was no significant effect on the intake of macronutrients, such as sugars, fats, and proteins.


Proper nutrition

Food provides nutrients from six broad classes: proteins, fats, carbohydrates, vitamins, dietary minerals, and water. Carbohydrates are metabolized to provide energy. Proteins provide amino acids, which are required for cell construction, especially for the construction of muscle cells. Essential fatty acids are required for brain and cell membrane construction. Vitamins and trace minerals help maintain proper electrolyte balance and are required for many metabolic processes. Dietary fiber is another food component which influences health even though it is not actually absorbed into the body.

Any diet that fails to meet minimum nutritional requirements can threaten general health (and physical fitness in particular). If a person is not well enough to be active, weight loss and good quality of life will be unlikely.

The National Academy of Sciences and the World Health Organization publish guidelines for dietary intakes of all known essential nutrients.

Sometimes dieters will ingest excessive amounts of vitamin and mineral supplements. While this is usually harmless, some nutrients are dangerous. Men (and women who don't menstruate) need to be wary of iron poisoning. Retinol (oil-soluble vitamin A) is toxic in large doses. As a general rule, most people can get the nutrition they need from foods. In any event, a multivitamin taken once a day will suffice for the majority of the population.

Weight-loss diets which manipulate the proportion of macronutrients (low-fat, low-carbohydrate, etc.) have not been found to be more effective than diets which maintain a typical mix of foods with smaller portions and perhaps some substitutions (e.g. low-fat milk, or less salad dressing). Extreme diets may, in some cases, lead to malnutrition.


The impact of meal frequency

An important but often overlooked factor in weight gain or loss -- in addition to the kinds of foods that are ingested -- is meal frequency. A number of studies on the subject have determined that eating more frequent, smaller meals or “snacks” during the day tends to lower total serum cholesterol levels, improve glucose tolerance, and mute weight gain. Tests conducted on groups participating in this eating approach, often termed “grazing vs. gorging”, show that spreading caloric intake throughout the day instead of compressing it into two or three meals has positive effects on general health as well as on achieving and maintaining ideal weight.


How the body gets rid of fat

All body processes require energy to run properly. When the body is expending more energy than it is taking in (e.g. when exercising), the body's cells rely on internally stored energy sources, like complex carbohydrates and fats, for energy. The first source the body turns to is glycogen (by glycogenolysis). Glycogen is a complex carbohydrate, where 65% of it is stored in skeletal muscles and the rest in the liver (totaling about 2000 kcal in the whole body). It is created from the excess of ingested macronutrients, mainly carbohydrates. When those sources are nearly depleted, the body begins lipolysis, the mobilization and catabolism of fat stores for energy. In this process, fats, obtained from adipose tissue, or fat cells, are broken down into glycerol and fatty acids, which can be used to make energy. The primary by-products of metabolism are carbon dioxide and water; carbon dioxide is expelled through the respiratory system.

Fats are also secreted by the sebaceous glands (in the skin).


Psychological aspects of weight-loss dieting

Diets affect the "energy in" component of the energy balance by limiting or altering the distribution of foods. Techniques that affect the appetite can limit energy intake by affecting the desire to overeat.

Cognitive Behavior Therapy has been effective in producing long term weight loss. Judith S. Beck has been one of the most prominent practitioners and writers to bring this method to a popular audience.

Consumption of low-energy, fiber-rich foods, such as non-starchy vegetables, is effective in obtaining satiation (the feeling of "fullness"). Exercise is also useful in controlling appetite as is drinking water and sleeping.

The use of drugs to control appetite is also common. Stimulants are often taken as a means to suppress hunger in people who are dieting. Ephedrine (through facilitating the release of adrenaline and noradrenaline) stimulates the alpha(1)-adrenoreceptor subtype, which is known to act as an anorectic. L-Phenylalanine, an amino acid found in whey protein powders also has the ability to suppress appetite by increasing the hormone cholecystokinin (CCK) which sends a satiety signal to the brain.


Weight loss groups

There exist both profit-oriented and non-profit weight loss organizations who assist people in their weight loss efforts. An example of the former is Weight Watchers; examples of the latter include Overeaters Anonymous, as well as a multitude of non-branded support groups run by local churches, hospitals, and like-minded individuals.

These organizations' customs and practices differ widely. Some groups are modelled on twelve-step programs, while others are quite informal. Some groups advocate certain prepared foods or special menus, while others train dieters to make healthy choices from restaurant menus and while grocery-shopping and cooking.

Most groups leverage the power of group meetings to provide counseling, emotional support, problem-solving, and useful information.

Food diary

A July 2008 study, published in the American Journal of Preventive Medicine, showed dieters who keep a daily food diary (or diet journal) of what they eat lose twice as much weight as those who do not. The researchers concluded, "It seems that the simple act of writing down what you eat encourages people to consume fewer calories." Diet journaling software and websites have become popular to help people track calorie consumption, calorie burning, weight loss goals, and nutritional balance.

Medications

Certain medications can be prescribed to assist in weight loss. The most recent prescription weight loss medication released is Acomplia (generic name Rimonabant), manufactured by Sanofi Aventis. Used to treat obesity in persons with a BMI ( body mass index) of 30 or above as well as for smoking cessation treatments, Acomplia is still pending FDA approval for use in the United States. Other weight loss medications, like amphetamines, are dangerous and are now banned for casual weight loss. Some supplements, including those containing vitamins and minerals, may not be effective for losing weight.

Diuretics

Diuretics induce weight loss through the excretion of water. These medication or herbs will reduce the amount that a body weighs, but will have no effect on an individual's body fat. Diuretics can thicken the blood, cause cramping, kidney and liver damage. There was even a report of a woman who died of swelling in her brain after she drank a large amount of water over a short period of time, while being on a special water diet.

Stimulants

Stimulants such as ephedrine or synephrine work to increase the basal metabolic rate and reduce appetite.

Dangers of fasting

Lengthy fasting can be dangerous due to the risk of malnutrition and should be carried out under medical supervision. During fasting or very low calorie diets the reduction of blood glucose, the preferred energy source of the brain, causes the body to metabolize sugars from protein. Most experts believe that a prolonged fast can lead to muscle wasting although some dispute this.

Side effects

Dieting, especially extreme food-intake reduction and rapid weight loss, can have the following side effects:

  • Prolonged hunger
  • Depression
  • Reduced sex drive
  • Fatigue
  • Irritability
  • Fainting
  • Sinus problems (especially post-nasal drip)
  • Muscle atrophy
  • Rashes
  • Acidosis
  • Bloodshot eyes
  • Gallbladder disease
  • Seizures
  • Malnutrition, possibly leading to death
  • Subsequent weight gain

Low carbohydrate versus low fat

Many studies have focused on diets that reduce calories via a low-carbohydrate (Atkins diet, Scarsdale diet, Zone diet) diet versus a low-fat diet (LEARN diet, Ornish diet). The Nurses' Health Study, an observational cohort study, found that low carbohydrate diets based on vegetable sources of fat and protein are associated with less coronary heart disease.

A meta-analysis of randomized controlled trials by the international Cochrane Collaboration in 2002 concluded that fat-restricted diets are no better than calorie restricted diets in achieving long term weight loss in overweight or obese people. A more recent meta-analysis that included randomized controlled trials published after the Cochrane review found that "low-carbohydrate, non-energy-restricted diets appear to be at least as effective as low-fat, energy-restricted diets in inducing weight loss for up to 1 year. However, potential favorable changes in triglyceride and high-density lipoprotein cholesterol values should be weighed against potential unfavorable changes in low-density lipoprotein cholesterol values when low-carbohydrate diets to induce weight loss are considered."

The Women's Health Initiative Randomized Controlled Dietary Modification Trial found that a diet of total fat to 20% of energy and increasing consumption of vegetables and fruit to at least 5 servings daily and grains to at least 6 servings daily resulted in:

  • no reduction in cardiovascular disease
  • an insignificant reduction in invasive breast cancer
  • no reductions in colorectal cancer

Additional recent randomized controlled trials have found that:

  • A comparison of Atkins, Zone diet, Ornish diet, and LEARN diet in premenopausal women found the greatest benefit from the Atkins diet.
  • The choice of diet for a specific person may be influenced by measuring the individual's insulin secretion:
In young adults "Reducing glycemic [carbohydrate] load may be especially important to achieve weight loss among individuals with high insulin secretion." This is consistent with prior studies of diabetic patients in which low carbohydrate diets were more beneficial.

The American Diabetes Association released for the first time a recommendation (in its January 2008 Clinical Practice Recommendations) for a low carbohydrate diet to reduce weight for those with or at risk of Type 2 diabetes.


Low glycemic index

"The glycemic index factor is a ranking of foods based on their overall effect on blood sugar levels. Low glycemic index foods, such as lentils, provide a slower more consistent source of glucose to the bloodstream, thereby stimulating less insulin release than high glycaemic index foods, such as white bread."

The glycemic load is "the mathematical product of the glycemic index and the carbohydrate amount".

In a randomized controlled trial that compared four diets that varied in carbohydrate amount and glycemic index found complicated results:

  • Diet 1 and 2 were high carbohydrate (55% of total energy intake)
    • Diet 1 was high-glycemic index
    • Diet 2 was low-glycemic index
  • Diet 3 and 4 were high protein (25% of total energy intake)
    • Diet 3 was high-glycemic index
    • Diet 4 was low-glycemic index

Diets 2 and 3 lost the most weight and fat mass; however, low density lipoprotein fell in Diet 2 and rose in Diet 3. Thus the authors concluded that the high-carbohydrate, low-glycemic index diet was the most favorable.

A meta-analysis by the Cochrane Collaboration concluded that low glycemic index or low glycemic load diets led to more weight loss and better lipid profiles. However, the Cochrane Collaboration grouped low glycemic index and low glycemic load diets together and did not try to separate the effects of the load versus the index.


Calorie Counter

As people are searching more everyday online for dieting solutions there are now a vast array of online dieting tools and resources available. Sites such as Calorie Counter Pro and SparkPeople play an increasing role in offering assistance and help to those trying to achieve their weight loss goals.


Exercise machine

An elliptical machine, a type of exercise machine

An exercise machine is any machine used in exercise. These range from simple spring-like devices to computerized electromechanical rides to recirculating-stream swimming pools. An ergometer is an apparatus for measuring the work performed by exercising (or an exercise machine equipped with such an apparatus) as used in training or cardiac stress tests or other medical tests.


Resistance machines

Weight machines

Weight machines use gravity as the primary source of resistance, and a combination of simple machines to convey that resistance, to the person using the machine. Each of the simple machines (pulley, lever, wheel, incline) changes the mechanical advantage of the overall machine relative to the weight.

Other kinds of resistance machines

  • Friction machines
  • Spring-loaded machines (including Bowflex)
  • Fan-loaded machines
  • Fluid-loaded machines
  • Bullworker
  • Hydraulic Equipment
  • Whole body vibration
  • Outdoor gym

Endless-path machines

Stationary bicycles

  • Exercise bicycle

Running/Walking machines

  • Treadmill
  • Elliptical trainer

Elliptical machines

Ellipticals (elliptical machines) are a combination of stair-climbing and a treadmill. Generally it contains two tracks upon which the user stands; when he or she moves his or her legs, they describe an elliptical motion (hence the machine name). Some ellipticals have magnetic resistance controls that add difficulty to doing the motion.

Glider machines

This machine allows the user to stand on two separate foot pedals and use their own muscles to create the movement. The stabilized movement can be likened to that of a "swing set" for each leg.

Climbing machines

Also named stair-climbing machines, they work the user's legs as he/she pumps pedals up and down, much like climbing stairs. Some climbing machines have handles to push and pull to exercise the whole body.

Rowing machines

Rowing machines, also named rowers, simulate the body movements of using a rowing boat.

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