Health and Fitness

The results of almost every study conducted on weight loss makes it absolutely clear that if you want to lose weight fast you need to build muscle. This does not mean that you need to be the next Arnold Schwarzenegger or Lee Haney. In other words you do not need to build muscle in a fashion where you are going to be the next Mr. Olympia or be able to pick up ten school busses without breaking a sweat.

What these studies have concluded was that you need to increase your muscle’s volume. The greater the volume the more fat your muscles burn and in turn you lose weight, specifically that unwanted fat.

There is a misconception that when you build muscle or add muscle mass that you are adding or increasing the number of muscle cells in your body. That is one hundred percent incorrect. It is physically and biologically impossible…

Nutrition:

This is one of the hardest parts of building a really great physique for most people. It is also one of the most crucial parts of gaining lean muscle.A main misconception is that the more protein you eat the more muscle you will build. This is not true! Your body needs a certain amount of protein depending on the amount of physical activity you do. If you are weight training, it is usually recommended that you take 1 gram of protein for every pound of body weight. Over and above this amount of protein, your body will start using it either for energy if you haven’t eaten enough carbs or it will convert it into fat.

The second part to nutrition consists of getting enough Carbs and Vegetables (which would contain your vitamins and minerals). The best way to check how much carbs you should be eating is to find out…

After many years of working with clients seeking fat loss, it has been made very clear to me that a client’s eating habits can say a great deal about where they currently are, both physically and emotionally.

While ‘emotional eating’ has always been seen by many as a poor excuse for eating too much or all the wrong things, there is a certain amount of truth in this theory.

I’m a firm believer that you ARE what you eat, and that what you eat reflects HOW you are feeling.

A recent study highlights this, by assessing how people feel when they crave certain foods in their daily diet.

The results are very interesting…

Cheese and Crackers = confused or frustrated
Meat = Angry
Ice Cream / Custard = Needing Comfort
Chocolate / Coffee = Feeling Sad and Needy
Crisps / Fries = Stressed
Stodgy Foods / Pasta = Feeling Lonely

Now, while we all eat some of this food occasionally, it’s…

You are what you eat. I am sure that you have heard that saying before! Nothing could really be closer to the truth! The better that you eat, the healthier you will be. One major part of a healthy diet includes eating good fat. The benefits of these good fats include reducing the risk of developing: heart disease, cancer, depression and Alzheimer’s. Here are the top 5 sources of good, heart healthy fats.

1. Fish. Fish is very high in unsaturated fats and contain a large amount of omega 3 fatty acids. They are one of the best foods to eat to guarantee yourself a healthy heart. The best sources of fish are salmon, mackerel, sardines and tuna. Substitute them for meat several nights a week in order to benefit from their high amount of unsaturated fats.

2. Nuts. Nuts contain high amounts of monounsaturated fats, which protect you against cardiovascular disease.…

For years The American Heart Association has made specific recommendations concerning fat intake. This is all in an effort to reduce Heart Disease. Now they have come out new recommendations… These recommendations concern sugar intake.

In the past The AHA has only advised to “minimize” sugar intake. The recent guidelines call for added sugar to be kept below specific levels, 25 grams per day for women, 37 grams per day for men, and 12 grams per day for children. This amounts to about 100, 148, and 48 calories respectively. Why the shift? Because it’s known that surplus sugar can be converted into surplus fat.

The USDA reports that the average per capita annual sugar consumption is 153 pounds. That amounts to about 189 grams per day, or 756 calories per day from sugar for each person living in the U.S. That would mean that each person in the U.S. is consuming the…

Here are some proven, surefire anti aging tips that can shave years off of your image, while increasing vitality, energy, and stress free well being.

1. Exercise regularly. This does not have to be any over exerting training regimen, rather it just needs to be a constant and continual form of cardiovascular exercise performed at least 3 times a week. This has been proven to improve image, improve energy, and reduce stress.

2. Eat fruits and vegetables in the raw state as much as possible. This is a huge contributer to anti aging. Fruits and vegetables in the raw state have amazing anti aging qualities found no where else. Unfortunately, once they are cooked, they lose these important anti aging ingredients (they get cooked out). So, as much as possible include an assortment of raw fruits and veges to your meals and you’ll notice some major changes.

3. Stress free regimen. I won’t…

We’ve all heard of it. But what exactly is it and why is there such a big controversy about something that we come into contact with everyday?

First let’s look at the two types of fluoride. The first, sodium fluoride, is a by-product of approximately 50 industries, such as agro-chemical & heavy manufacturing.

According to Phillip Day in his book Health Wars, President Lyndon Johnson’s Science Advisory Committee had named fluoride compounds “one of America’s four leading pollutants”. Pretty scary stuff. However, after fluoridation went into effect, hardly a thing was heard any longer against it.

The other type of fluoride is calcium fluoride. This is the form found in nature and it is less toxic than its calcium counterpart. It is also more soluble in water.

It is interesting to note that the first major proponent of fluoridation was the aluminum industry (Day, 2001). Why? Industries had a huge problem on their hands…

Most people think that if they don’t have an hour to workout, than it’s just not worth it. That’s complete hogwash. Look at it like this, if someone asked you “How do you feel at 59 minutes and 59 seconds in your workout?” Nothing magical happened at 60 minutes did it?

The answer, of course, is “no”.

The thing you have to understand about your body is that it responds to consistency. It doesn’t respond any better on a longer slower approach than it does to a shorter, higher intensity workout. An effective workout can be had in any amount of time, depending on how you change the way you workout.

How to structure your 30-Minute Workout?

First of all to maximize the benefits, your 30-minute workout should consist of both resistance training and cardiovascular training. I like to break up my workouts with a 1:3 ratio. Meaning one third of my workout is…