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TOP 10 FITNESS TRENDS FOR 2019

2/6/2019

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Since 2006, the American College of Sports Medicine (ACSM) have conducted a survey to predict future health and fitness trends for the following year.
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The survey conducted is used to help predict trends in both fitness and wellness for the following year with responses from those who work in the health and fitness industry, while also identifying fads, or activities/workout styles that are only relevant for a short period.

Highlights of the 2019 annual survey of health and fitness trends included: ​

1. Wearable Technology

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Wearable technology was at the top-ranked position it had occupied for two consecutive years, before dropping to number three in last year’s survey. The return of wearables might be due to the result of manufacturers correcting some monitoring inaccuracies of the past.

2. Group Training

Group training, defined as classes of more than five participants, was rated number two for the second year in a row. Small group training has been gaining popularity because it’s an affordable, fun way for clients to take advantage of a trainer’s expertise at a lower financial investment — all while keeping the fun and competitiveness of a group dynamic.

3. high-Intensity Interval Training (HIIT)

Third in the league is, high-intensity interval training (HIIT), referring to short bouts of workout followed by a short rest period.

4. Fitness Programs for Older Adults

Fitness programs for older adults has made a strong return to the top 10 in recent surveys. “Older adults” typically refers to anyone age 65 years or older, but it is important to realize that this age group includes a wide range of fitness and health needs.

5. Body Weight Workouts

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Body weight workouts for a bodyweight practitioner a strong core is the key to build body strength. Be brave and abandon the stability which most weights machines offer. Instead, hit the floor and perform your press ups unilaterally, on one leg or with one arm. You’ll find the added degree of difficulty recruits more muscle fibers, engages the core and gets the different muscles in the body working cohesively.

6. Certified Fitness Professionals

Ranked sixth in the order, is employing certified fitness professionals – certified by ACSM or other nationally accredited organizations replacing “educated, certified, and experienced fitness professionals,”

7. Yoga

With the increasing rise in different forms of yoga like the Power Yoga, Yogalates, yoga in hot environments, and others it has for the first time appeared in the top 10 in this survey after 2016.

8. Personal Training. ​

With increasing demand, personal training has become more accessible online, in health clubs, in the home, and in worksites that have fitness facilities. Personal training includes fitness testing and goal setting with the trainer working one on one with a client to prescribe workouts specific to each client’s individual needs and goals. 

9. Functional Fitness Training

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Functional fitness training. There is a trend toward using strength training and other activities/movements to improve balance, coordination, strength, and endurance to improve activities of daily living. Replicating actual physical activities someone might do it as a function of their daily routine depending on the need. Functional fitness also is used in clinical programs to replicate activities done around the home.

10. Exercise is Medicine

It is a global health initiative that is focused on encouraging primary care physicians and other health care providers to include physical activity assessment and associated treatment recommendations as part of every patient visit and referring their patients to exercise professionals. In addition, EIM recognizes fitness professionals as part of the health care team in their local communities. 
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Trends dropping out of the top 20 since the previous survey were circuit weight training, sport-specific training, and core training.
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Healthier New Year with "SMART" New Year's Resolutions

12/30/2018

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With 2019 having just arrived, many of us are making resolutions and setting goals for the coming year. Resolutions related to health improvements are often at the top of the list, with popular picks including losing weight, eating better and exercising more.
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​Unfortunately, less than 10 percent of people stick to their resolutions. The reason for this low success rate is because New Year’s resolutions are often vague, the steps to reach the resolutions are usually not planned out and may include unrealistic expectations.
So, how can you reach your goal? The resolutions themselves are the first step to New Year’s resolution success. This year try making “SMART” resolutions; that is make your resolutions Specific, Measurable, Attainable, Realistic and Time-bound.

1. REVIEW YOUR YEAR

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Take a look at what your diet and health have been like for the last 12 months. Think about these questions and write down your answers in a notebook so that you can look back at them again a year from now:
  • How does your weight compare with a year ago? 
  • Do you feel healthy and have a lot of energy or are you tired all the time?
  • ​Do you eat at home most of the time? If so, what types of foods? Whole fresh foods, boxed foods, or TV dinners?
  • Do you dine out frequently? What types of restaurants do you like and what kinds of foods do you choose?
  • How physically active are you? Do you exercise regularly?
  • Do you eat healthy portions, or do you stuff yourself with every meal?
  • Do you smoke?
  • How much alcohol do you drink each week?
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It's important to take an honest look at your health and dietary habits so you can set goals for the next year.

2. SET YOUR GOALS

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Do you want to lose weight?
Do you want to be able to run up and down the stairs without getting winded? 
Do you want to reduce cholesterol or lower your blood pressure? Decide what you want to achieve over the next month, and over the next year.
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​One possible goal for your first month could be a resolution to take your lunch to work four days per week for each week this month instead of eating lunch in restaurants every day.

Another example of a monthly goal would be to walk for 30 minutes four days per week each week this month.
​Start with your statistics. Take body composition measurements, make your goals and write them down.

3. DETERMINE YOUR DIETARY NEEDS

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Here are some ideas you might want to consider:
  • Do you have high blood pressure? If so you may wish to reduce sodium in your diet by avoiding canned and packaged foods.
  • Are you overweight? You need to decrease your calorie intake or increase your amount of physical exercise. You can choose a low-carb diet or a low-fat diet, just be sure to watch your calories and portion sizes.​
  • ​Do you have diabetes? If so, then you need to reduce your sugar intake.
  • Do you have high cholesterol? Increase your intake of soluble fiber like the fiber found in oatmeal. It will help lower your cholesterol levels.

Reduce your intake of saturated fats and increase your intake of omega-3 fatty acids from fish, flax, walnuts, and canola 
oil.

4. DESIGN YOUR HEALTHY NEW DIET

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Here's what you need to know to design your new diet:
  • How many calories do you need to eat each day to reach your weight gain or weight loss goal?
  • How do your eating patterns fit your lifestyle?​
  • Do you feel better with three large meals per day or five smaller meals per day?
  • Will you continue to eat in restaurants often?
  • What types of fruits and vegetables do you like?

​A healthy diet should give you five to nine servings of fruits and vegetables per day, 25 to 38 grams of fiber per day, five or six ounces of protein per day, and a small amount of omega-3 essential fatty acids. To stick with your new diet, you'll want to include foods you enjoy. If you love hamburgers, that's OK. Make them at home with whole grain rolls and cut down the size of the burger patty, or use ground turkey. Add lots of lettuce, onion, and tomato. Serve your burger with a salad instead of fries.

More Tips:
  • Choose crunchy raw green beans instead of chips and serve them with a little of your favorite dip.
  • Replace high fat hot dogs with soy dogs.
  • Choose whole grain bread and pasta instead of white bread and white pasta.
  • Skip the sugary desserts and have a small dish of fresh berries with a dab of whipped cream or non-fat whipped topping, then add a sprinkling of chopped walnuts.
  • Use lemon juice instead of oil for a salad dressing.
  • Choose low-fat ground turkey instead of high-fat ground beef to cut back on saturated fat. (But remember to read the label—not all ground turkey is low in fat.)
  • Use these tips for finding healthful foods on a restaurant menu.

5. SHOP AND COOK

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Make a grocery list before you go shopping. Stay away from the snack food aisles and the prepackaged foods aisles when you shop. Choose fresh fruits and vegetables, whole grain breads, lean meats, fish, and legumes. Avoid foods high in saturated fats, sodium, trans-fats and sugar.
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The best cooking methods are essential for healthy nutrition, too:
  • Sautéing is better than deep-frying. Frying foods adds fats and calories and doesn't add any nutrition.
  • Steam your vegetables instead of boiling them to mush. Steaming will preserve the vitamins found in the vegetables.
  • When you cook your healthy meals at home, be sure to make extra to take to work or school the next day 

6. GET FIT

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​Good nutrition is just one part of a healthy lifestyle. Another component of health and fitness is exercise. If you lead a sedentary lifestyle, you need to get out and get moving. If you want to lose weight, it is important to increase aerobic activity like walking or running. If you need to increase your strength, then you need to start resistance training such as lifting weights.
There are health clubs, gyms, and personal trainers, as well as at-home equipment to get you fit and healthy. ​
Do you smoke? If so, you'll do yourself a favor by quitting. Smoking has been connected to many chronic diseases, plus you will save a lot of money over the next year if you quit smoking.
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How much alcohol do you drink? One drink per day has been shown to be beneficial. More than one drink per day can be detrimental to your health, however. If you find yourself drinking more than four ounces of wine, two ounces of liquor, or 12 ounces of beer each day, then you may need to decrease your consumption of alcohol.

7. REDUCE YOUR STRESS

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Stress is detrimental to your health. Stress includes daily events like constant deadlines at work; long drive times with excess traffic; more activities than time to do them; and emotional trauma like death or divorce.
Try these simple stress reducers you can make to live a happier, healthier life.

8. STAY MOTIVATED

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Sometimes getting started with a new healthy diet and fitness plan is the easy part. Many of us hit occasional roadblocks due to busy schedules, loss of motivation, or weight loss plateaus.
Those are the times when we feel like we do everything right, but the scale doesn't seem to budge. When this happens, don't give up. Think back to why you made the goal in the first place and find the inspiration you need to get back on track. Be sure to celebrate your small successes too! Here are some non-food related ways to reward yourself for the progress you make toward reaching your goals.

SAMPLE RESOLUTIONS

​Here are some traditional New Year’s resolutions made “SMART.”
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​TRADITIONAL RESOLUTIONS -> TR     
​           
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​SMART RESOLUTION ->
 
SR
  • ​(TR) I will lose weight.  
  • (SR) I will lose 15 pounds by April 1 by exercising 3 days per week and reducing my calorie intake by 500 calories per day.​
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  • (TR)  I will exercise more.
  • (SR)​ I will walk for 30 minutes on Monday, Wednesday and Friday at the park in my neighborhood for the month of January.
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  • (TR) I will eat better.
  • (SR) ​I will eat 2½ cups of vegetables at least three days a week for the next two weeks.
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Remember, resolutions aren’t about trying to do it all at once but about taking small steps toward a big change. It is important to check-in at each milestone so you can track and evaluate progress.
If you have met your initial goal, recognize that accomplishment and celebrate. For some it helps to have a reward system set up; as each milestone is met, you can do something nice for yourself. It is best to reward yourself with nonfood items, such as buying an outfit, going to a concert or getting a massage.
If you are not where you set out to be at your check-in, it’s OK. Don’t get discouraged. This is the time to reflect on why you got off track and make any necessary adjustments to your “SMART” resolution.
REFERENCE:
https://www.citizen-times.com 
https://www.verywellfit.com
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LIFE GOES ON

11/7/2018

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One comes and others go, memories stay and life goes on

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DO YOU RELY ON YOUR WEIGHT TO MEASURE YOUR PROGRESS TOWARDS YOUR FITNESS GOALS?

7/26/2018

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When you're going to the gym, eating well, and taking steps to improve your health , it's normal to want to track your progress and see the results. You might think that weighing yourself is the best way to measure that progress, but that's not always the case.

There are a number of reasons why it's not a good idea to fixate on the number on the scale . One easily forgotten reason is that your weight only indicates your body mass index (BMI), not your body composition, which is the amount of muscle versus fat you have on your body. Your body composition makes a huge difference in what you look like even though it can't be measured by the scale.

To the scale, a pound is a pound. Muscle does not weigh more than fat — but it does take up less space on your body, which is why you might look leaner after building muscle even if your weight doesn't change.

To demonstrate that, many women have shared photos on social media that show how building muscle can make you look leaner, even if you don't see a change on the scale. 

Leanne

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Leanne didn't see any change on the scale when she toned up, showing that weight can't always measure progress.
​Now this is a very common question I always get asked. “How much weight have you lost since the start of your fitness journey?!” Uhmmmm. The truth is that I have stayed almost the exact same weight as when I started. As weird as it may sound, my weight has not fluctuated and if anyone were to ask me just how many kg’s I have lost.... the truth is none. 
This is living proof that the number on the scale is not an accurate measure of progress. Although I may have been the same weight in both the pictures, it is pretty clear that I certainly do not look the same. You see, this is why I find the scale to be so problematic. It does not take into account SO many factors, like for example how much of your weight is actually muscle and how much is fat, the time of the day you are weighing yourself, the time of the month, whether or not you have eaten etc etc. 
​At the start of my fitness journey, I remember placing so much emphasis on that number on the scale. Losing a few kgs meant the world to me and gaining was a terrible fear.
​These days my approach could not be more different. I hardly ever weigh myself, and if I do it’s in hope that the scale will actually go up ( muscle gains 💪). How do I measure my progress? Besides taking progress pictures, my main benchmark is according to how I FEEL. I feel energetic, full of energy and confident- these are my main pointers of progress! So ladies, don’t let a pesky number on the scale dictate to you your self worth. It is not accurate, and can often hinder your progress. ⭐️⭐️

Adrienne Osuna

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​*For all the people that don't read the post... YES TWO POUNDS. Body recomposition. Lost fat gained muscle! NEGATIVE COMMENTS ARE DELETED AND BLOCKED*.

People have been messaging me telling me they've seen this pic all over 😬like on Facebook pages and groups, twitter, other accounts here etc.

I don't mind people sharing it!! But I DID NOT use anyone's products to do this...in fact I didn't even diet to do this 😂 this was all hard work in the gym lifting heavy weights and intermittent fasting. 

And for anyone just seeing this for the first time YESSS really 2 lbs, the scale doesn't measure fat vs muscle! Keep going girls 🙌🏼💖💜
Osuna shows the scale can't account for your body composition. As she writes in her caption, she lost fat and gained muscle by hitting the gym , lifting heavy weights, and practicing intermittent fasting .

​Holly Louise

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​This my journey to date. In the first photo I did no little to no exercise and had a terrible diet. I felt crappy - physically and mentally. Currently, I do 5 x weight training sessions per week and follow a flexible dieting approach. I feel strong, healthy and happy 😊
 
This transformation shows us why the scales aren't a true measure of progress alone. In the time between these photos I have completely changed my body composition - even though I still weigh exactly the same.
 
The reason why I look smaller is that muscle is much more dense than fat. What this means is that 1kg of fat takes up a lot more space in the body than 1kg of muscle. When you build muscle and lose fat you may not notice much of a change in the scales but you will notice a big change visually and in your body measurements.
 
So ladies, don't rely on the scales as your main measure of progress! It's all about how you look and feel, not what you weigh! 💪🏽
"When you build muscle and lose fat you may not notice much of a change in the scales but you will notice a big change visually and in your body measurements." 

Nessa Sphere

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Although Sphere increased her calorie intake to tone up, she reminds her followers that there's no one correct answer for how many calories you should eat . It depends on your weight, height, age, how active you are, and how often and how intensive your workouts are.
Let's talk food and calories 👀🙌🏼 I get lots of questions about how much you should eat. It is not easy to answer this question. It depends on a lot of things: your weight, your height, your age, how active you are during the day, how often and how intensive you workouts are and what your goal is. But one is definitely easy to estimate. It's how much you shouldn't eat. You can't starve yourself ‼️ When I see people saying that they eat 800-1200 kcal, this seriously scares me. You won't get any results on a long run with this amount of calories. Your body and you need enough fuel to feel good, to take challenges and to achieve goals. Let's start the calculations with RMR (Resting Metabolic Rate), basically the amount of calories you burn when at rest (or in different words - you need to stay alive). The more active you are during a day, the more calories you should eat to maintain your weight. It is normal that when you want to lose fat you decrease your calories intake. However, you should be smart doing that. Don't put your body in a high calorie deficit straight from the beginning of the process. You will not have much to cut later on when you hit a plateau and you don't see any progress anymore. I would suggest starting at 10% of your calorie intake caloric decrease per day for a few weeks. If you look at my progress on the pictures, it happened mostly because I changed my eating habits (and started to workout out). In 2015 my eating was a total mess. There were days I forgot about food (too much work and stress) or I could eat the whole box of donuts only for lunch. When I switched to linear calories intake per day my results rushed. And the consistency and regular eating was the key. If you are now at a very low calorie intake and you don't see progress, try to eat more. It may be a little bit difficult at the beginning, you may gain weight but when your body adjust to it, you will see only benefits 💁🏼♥️🤗 ​

​Kelsey Wells

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"There was nothing wrong with my body, but there was everything wrong with the way I viewed it," 
Do you want to know why it’s STILL hard for me to post these? Why after 2.5 years of sharing my personal transformation photos, it STILL demands a deep level of vulnerability?? Look at my face. My body on the left was beautiful! THERE WAS NOTHING WRONG WITH MY BODY. But there was EVERYTHING wrong with the way I viewed it, and how I treated it.😔 It makes my heart ache to look at that girl on the left and remember how she was feeling and what she was thinking, and it’s not something I’m proud of. .
But guess what else I’ve learned through sharing my journey? THERE IS MAGIC IN VULNERABILITY. There is magic in finding the courage to genuinely share our struggles and strengths and lessons with others, and in doing so we not only liberate ourselves but we open our hearts to human connection. We can learn from each other, strengthen each other, and THRIVE TOGETHER. Empowered women empower women. But what do you think makes women so powerful in the first place?? Being EMPOWERED doesn’t mean you don’t struggle. It doesn’t mean you’re perfect and it sure as hell doesn’t mean you are without life’s challenges. No, STRUGGLES breed strength. Why am I rambling on about these things on a transformation post??
​BECAUSE THAT IS MY BIGGEST TRANSFORMATION. These photos, to me, are simply a physical representation of all the ways I’ve changed and grown that matter SO MUCH MORE. In the YEARS between these photos, I truly empowered myself through fitness. Little by little I strengthened my self-love and self-confidence just as I strengthened my muscles. And it all began by simply making the decision to GET HEALTHY. When I started to care for myself and my body, I began to believe I was worth taking care of. If I can make a massive lifestyle change babes, so can you. Time to get on team with your goals and start seeing the power within yourself.🖤🙏🏼

​Sia Cooper

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Can I just take a second to say SCREW THE SCALE?! Numbers lie ALL THE TIME. What you see on that scale is NOT a true indicator of your health!!! Ok?? See these two pictures? I weigh the same in both yet, I have more muscle tone in the right and I’m fluffier on the left.. yet.. the numbers are the same. I stopped weighing myself a few months ago and only do so when my doctor makes me at the office. But I no longer obsess over this stupid number! Take measurements instead because that will give you a truer representation of how you’re doing in your fitness journey.

​

Cooper takes measurements to measure her health because, as she writes, they "will give you a truer representation of how you're doing in your fitness journey."

​Arielle Mandelson

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For anyone fretting over “holiday weight” this is your reminder to screw the f’ing scale! 🖕🏽 that number means nothing 🙅🏼‍♀️ what’s important is how you FEEL, if you’re being kind to your body (and mind), if you’re nourishing yourself with proper nutrients and letting your body sweat ❤️ can you check any of those boxes? GREAT! The rest will follow 😁 here’s where I have to plug: for specifics on what I’ve done, scroll back in time or visit my blog when it launches very soon! (Or look at my hashtags 😆) xoxo ❤️ ​

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"This is your reminder to screw the f'ing scale! That number means nothing, what's important is how you feel, if you're being kind to your body (and mind), if you're nourishing yourself with proper nutrients , and letting your body sweat"
At the end of the day, you shouldn't rely on your weight to measure your progress toward your fitness goals. Your weight don't really matter. What does matter is that you feel happy and healthy.
REFERENCE: INSTAGRAM
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WHY DO WE SHRINK AS WE AGE AND WHAT CAN YOU DO TO PREVENT IT?

5/11/2018

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​As we get older, we can lose inches off our height, but why? And what can be done about it?

It is a strange fact of life that although our noses keep growing as we age, we also start shrinking.

The older we get, the shorter most of us become. In fact it is estimated that during every decade after the age of 40, people generally lose ¼ - ½ an inch, an amount that increases every decade.
Unfortunately, women tend to also lose more height than men, and are more prone to bone conditions like osteoporosis. 
The Baltimore Longitudinal Study of Aging discovered that women lost, on average, 2 inches between the ages of 30 and 70, and over 3 inches by the age of 80, while men lost just over an inch by the time they turned 70, and 2 inches by the time they hit the big 8-0.

​Why do we shrink as we age?

We produce less of the hormones that help us to repair or replace cells [as we age]. This means our bones become weaker. Our vertebrae – the bones that help keep us upright – get compressed and rubbed all the time, so we might lose some of the actual bone. Our muscles and ligaments also get weaker, which adds to the effect.

The pressure on our spine to stay upright, even as the muscles around it become less effective, means discs between vertebrae can become flattened and the spaces between our joints becomes smaller.
It’s also the case that the arches in our feet flatten too, leading to further height loss.

Four ways to prevent shrinking:

Although shrinkage cannot be avoided completely, it is possible to slow the process and give your spinal column the best chance of being stronger and straighter for longer.

​1. Top up your calcium levels

If you’re over 50 the National Institute of Health recommends that you get 1,200 milligrams of calcium every day to keep your bones healthy and strong. Make sure you’re getting that by drinking milk, eating a wide variety of fruit and veg, and taking additional vitamin supplements if necessary.

​2. Work out

Certain studies have found that people who exercise regularly during their younger years tend to lose half as much height as people who didn’t.

However, it’s never too late to build muscle and strengthen your bones. Running, jumping and doing weights can all really make a difference. 

​3. Avoid bad habits

Alcohol can inhibit your body from making the most of its calcium supplies, while smoking is bad for your overall health and can be particularly damaging to your bones. Cut down, or just stop if you can.

​4. Think posture

Fixing your posture so you are not crumpling or straining you spine can also help you boost your height, and it will train your muscles to be long and strong in the process.

REFERENCE: https://www.theguardian.com 

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TRIBUTE TO STORM

1/25/2018

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Today I had to say bye to Storm and this poem came to my mind with the hope that one day I will see my friend again.

THE RAINBOW BRIDGE

    There is a bridge connecting Heaven and Earth.
It is called the Rainbow  Bridge because of its many colors.  
Just this side of the Rainbow Bridge,
    there is a land of meadows, hills and valleys with lush green grass.
    When a beloved pet dies, the pet goes to this place.  
There is always food and water, and warm Spring weather.  
Those old and frail animals are young again.
 Those who have been maimed are made whole again.  
They  play all day with each other.
    But there is only one thing missing. 
They are not with their special person who loved them on earth.  
So, each day they run and play until the day comes
when one suddenly stops playing and looks up.  
The nose twitches, the ears are up, the eyes are staring,
and this one suddenly runs from the group.  
You have been seen, and when you and your special friend meet,
you take him or her in your arms and embrace.  
Your face is kissed again and again and again
and you look once more into the eyes of your trusting pet.
    Then you cross the Rainbow Bridge together,
never again to be separated.
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​04/25/2007 - 01/25/2018

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HEALTHY PET, HAPPY HOLIDAY!

12/27/2017

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December abounds with holiday celebrations, but nothing can spoil good cheer like an emergency trip to the veterinary clinic. These tips can help keep your winter holiday season from becoming not-so-happy – for your pet and for you.
 
As families gather over hearty meals for the holidays, pets are likely to want to sample the spread.
 
Animal experts remind pet owners around the holiday season that some foods are OK for their pets, but that others are harmful and could even be deadly.
 
Here are some of the do’s and don’ts when it comes to feeding your pets during the holiday season.

Do’s

For dogs, you have the all-clear from PETA on the following highly-nutritious foods: 
▪  Apples
▪  Bananas
▪  Baked potatoes
▪  Carrots (steamed or raw)
▪  Unsweetened cranberries
▪  Cucumbers
▪  Steamed green beans or greens
▪  Cooked sweet potatoes without additives
▪  Pumpkin purée
 
PetMD recommends getting veterinarian approval before serving pets table scraps, and serving them only small portions.
 
The group approves the following foods for dogs and cats:
▪  Turkey (so long as fat, skin and bones are removed)
▪  Mashed potatoes that contain no extra ingredients
▪  Small amounts of cranberry sauce
▪  Macaroni noodles without cheese

Don’ts

Though it may seem obvious, serving alcohol to pets is a no-no.
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Foods PetsBest insurance group says cats and dogs shouldn’t consume are: 
▪  Stuffing (since it often contains onions, scallions or garlic, which highly toxic for both cats and dogs)
▪  Ham
▪  Turkey bones
▪  Mashed potatoes that contain additives like butter, milk, onion powder or garlic
▪  Grapes/Raisins (highly toxic for pets)
▪  Chocolate (highly toxic for pets)
 
PetMD adds one more to the list both cats and dogs should avoid:
▪  Macadamia nuts (can be toxic)
 
Other items PETA says dogs should avoid are:
▪  Caffeine-containing dishes (can be fatal)
▪  Candy (really those containing the sweetener xylitol, which can cause liver failure)
▪  Dairy products
▪  Chives
▪  Bacon
▪  Nutmeg (can be toxic in large amounts)
▪  Salt/Sugar

So what holiday foods ARE good for dogs? ​

Cooked sweet potatoes (minus any additional ingredients), baked potatoes, pumpkin purée, cucumbers, carrots (steamed or raw), steamed green beans or greens, unsweetened cranberries, bananas, and apples are all good choices—and not just during the holidays. They are highly nutritious and will allow your dog to participate in the feast while remaining happy and healthy!
Reference:
https://www.peta.org 
https://www.petmd.com
https://www.petsbest.com 
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THE BEST WORKOUT FOR YOUR BODY TYPE

9/28/2017

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While you can’t change your genes, you can make the most of what you were born with by training for your shape.

We all have different body types. Some of us are naturally skinny; some naturally heavy. Our bone thickness and structure differ, too, as do traits like our muscle belly length and metabolic rate. When it comes to improving your physique, the better you understand your particular combination of genetic traits, the greater your chances are of building the physique you're after.
In the 1940s, psychologist W. H. Sheldon developed a system that divided humans into three basic body types. While not everyone will fall neatly into a single type, understanding these types can help you create a workout optimized for your genetic makeup. Here are descriptions of the three main body types, followed by ways to customize workouts for each one.

The Skinny Ectomorph

You know those people who seem to be able to eat all they want whenever they want and never gain an ounce? Those people are probably ectomorphs. They're often naturally lean, which is a great upside. The downside, especially if they are trying to improve their physiques, is that they have a hard time gaining muscle mass.

​Some people think that all ectomorphs are tall and skinny. Many tall people do happen to be ectomorphs, but height alone isn't a determining factor. Rather, body type is based on factors that include skeletal proportions, bone density, and metabolism. For instance, ectomorphs tend to have narrow shoulders and hips, light bones, and fast metabolisms. Their wrists, knees, and ankles are typically smaller than average.

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The Square Endomorph

Endomorphs have heavier bone structures and often squarish torsos, with wide waists and large hips. Their joints are often thicker, and their metabolisms are slower.
Unlike ectomorphs, endomorphs have no problem adding mass to their bodies. Their problem is getting rid of it. If people with this body type want to get lean, they must be very diligent about eating well and getting lots of cardiovascular exercise.
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The Perfect Mesomorph

Oh, to be blessed with a mesomorphic body type. Many of the greatest bodybuilders in history, including Sergio Oliva, Lee Haney, Dorian Yates, and Ronnie Coleman, are perfect examples of this lucky group. Their bone structures, with wide clavicles and narrow hips, naturally form the coveted V-taper. Their joints are big enough to support large muscle mass, but small enough to create a pleasing visual proportion between muscle mass and joint.

​If you took Coleman's huge quads and put them on a man with big hips and knees, they wouldn't look nearly as impressive. But with Coleman's narrow hips and small knee joints, those quads look superhuman. And then there's the mesomorphic metabolism: It is ideal, making this body type genetically predisposed to gain muscle, not fat.
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Train For Your Body Type

Chances are you're not 100 percent ectomorph, endomorph, or mesomorph. Instead, you probably fall somewhere along the spectrum. You might lean more toward being an ectomorph, yet be able to add muscle mass, making you an ectomorph with some mesomorph qualities. Or, you might have the basic body shape typical of a mesomorph, but gain fat if you're not careful, which would put you somewhere between a mesomorph and an endomorph.
Having said that, you're probably closer to one body type than another. Once you know which type that is, you can start creating the most appropriate training program for that body type.

Ectomorph Training

​Ectomorphs tend to have higher metabolic rates, with their bodies acting like crazy calorie-burning furnaces. If this is you, be careful not to over train, and make sure you allow plenty of time for rest and recovery. It you tried to train for two hours a day, six days a week, you're probably doing too much and need to build more rest days into your routine. In fact, ectomorphs should probably not weight train more than two days in a row. Many find that something like Monday, Tuesday, Thursday, and Friday is ideal.
​Your workouts should be short and to the point, rather than marathon sessions. Put a time limit of one-hour maximum on any given workout. Focus on basic, compound movements and straight sets in the 8-10 rep range. Forget about higher reps, dropsets, and supersets, and other intensity techniques that will only make it harder for you to recover before your next workout. Limit any extracurricular physical activity, and rest as much as possible.
Finally, if you're an ectomorph and want to improve your physique, avoid frequent bouts of prolonged cardio, which can tear down muscle tissue. If you feel compelled to do cardio, limit yourself to just a few minutes to warm up on leg day. Focus your attention on conserving energy so you can add, not subtract, muscle mass.

​Endomorph Training

​Because they have slower metabolisms, endomorph usually benefit from greater overall training volume and frequency, and from doing substantially more cardio than the other two body types.
When endomorphs focus on lifting heavy, they tend to gain more fat. If you're okay with that, then train more like a powerlifter, with lower reps and plenty of rest between sets. But if you'd rather carry less body fat, keep your rest periods shorter and move quickly from exercise to exercise and from set to set. This faster pace will burn more calories, as will judicious use of supersets, dropsets, and so on. There is no need to go crazy with higher reps, but try to work in the 10-12 range for upper body, and do 12-20 reps for lower-body movements.
Endomorphs can and should also perform an even mix of compound and isolation movements. Squats and deadlifts will do far more to stimulate your metabolism and burn calories than things like leg extensions or cable cross-overs. And if you tend toward the endomorph end of the spectrum, you'll get the best results, in terms of body composition, by skipping rest days. On days that you're not weight training, go to the gym or get outside and work hard on your cardio.

Mesomorph Training

If you hit the genetic lottery and are anything close to a pure mesomorph, whatever kinds of hard and consistent training you do will probably yield spectacular results. You can train longer and hit muscle groups more frequently that the other two body types, and make major gains. In fact, you'd probably be missing out if you didn't work harder.
As a mesomorph or near-mesomorph, your workouts can be a bit longer, in the 60-90-minute range, and can be a mix of compound and isolation movements, with reps as low as the 4-6 range or as high as 15-20. Either way, you're golden.
In general, mesomorphs can pretty much emulate the routines of pro bodybuilders and make very nice progress, because you're essentially like them. Although it should be noted that if you are chemical-free, train with a bit less volume and frequency than a chemically-enhanced athlete, since products designed to help build muscle mass can also aid recovery. As far as cardio goes, you don't need to avoid it like ectomorphs or hit it hard and heavy like endomorphs, a moderate amount will do you just fine.

Rereference: bodybuilding.com
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BEST EXERCISES DEPENDING ON YOUR BUTT SHAPE

7/12/2017

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You're used to people talking about body types,
but  what about butt types?
Maybe you haven't thought about it at all,
but you've certainly noticed
​not all derrieres are created equal.
So why should your workout be one-size-fits-all?
It shouldn't.
The sculpting needs of a heart-shaped bottom
​differ from those of a square shape,
which is why I will show you the best exercises
to tone and sculpt your unique butt shape.
W3Schools.com.
Squat Kick Exercise for Inverted V Butt 

Butt Type

​You may already know your butt type, but if not, I suggest recruiting a friend to snap a photo of your lower half in leggings. Don't be afraid to get the straight-on shot, the side view, and even a 45-degree view. These photos will come in handy not only for determining your shape but also to monitor the changes as you progress with your bum-sculpting plan.
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Compare your photo with this chart  from the right to identify your butt type

Inverted V

You really need to fire up that gluteus maximus (the posterior glute muscles that give your booty a little more lift and pop) in order to turn that V shape upside down. I suggest exercises that also focus on hip range of motion (it's all a part of hitting those glutes) to plump up the saggy outer parts of this shape.

Best exercises for inverted V butt

Squat Kick: Start standing with your legs wider than hip-width apart and your toes slightly turned out. With your arms straight in front of you, lower yourself into a squat until your butt is just below the height of your knees. Make sure your knees stay behind your toes when you squat. If your knees reach past your toes, widen your stance a little bit. Next, stand back up and when you reach starting position, lift your left leg as high as you can directly to the side of you. Lower your leg back to the ground with control. Repeat 12 times and switch legs. Do three sets of these - Exercise illustrated  in the first photo of this article.
Dumbbell squats: Stand with your chest up and open, shoulders rolled down and back, core engaged, and feet hip-width apart. Hold a heavy dumbbell in each hand as you squat down and up, always coming to a 90-degree bend in the legs. Do 12 reps.
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​Goblet squats: Open your stance so that your feet are slightly wider than hip-width apart. Hold a heavy weight at your chest, as you squat as low as you can (exceeding a 90-degree bend) while keeping your feet flat on the floor. By going past a 90-degree bend in your knee, you get that extra gluteus maximus activation, It is important to keep your posture upright in this movement. Do 12 reps.
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Square

​Square shapes fall a little on the bottom and hold excess volume up top, which can create a muffin top. To lift your bum, you should focus on the gluteus medius - the lateral muscles that sit higher on your booty, closer to your waist. And to really eliminate that muffin top you need to add rotation. "When you add rotation to your lunges and legwork, you're working your waist as well, which will help to trim down the love handle area. Two great exercises are a forward lunge with rotation and a reverse crossover lunge (or a curtsy lunge). Other than hitting your butt, these will target your waist, abs, oblique, and lower back as well.

Best exercises for square butt

​Forward lunge with rotation: Step forward with your one foot and slowly lower your body into a lunge. Your front knee should be bent at least 90 degrees and your rear knee should be a few inches off the floor. As you lunge, rotate your upper body toward your lead leg. Do 3 sets of 12 reps on each leg.  
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​Curtsy lunge: Cross your left leg behind your right at about a 45-degree angle and lunge, come back to center, and repeat. Do 3 sets of 12 reps on each leg.
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​Lying side-leg raises: Begin lying on your left side, with your body in a straight line from head to toe and your right hip directly above your left hip. Lift your right leg toward the ceiling and then return to the starting position. Do 3 sets of 20 reps on each leg.
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​Squat with lateral raise: Stand tall with feet resting parallel and hip-width apart, and then lower into a deep squat, sending your hips back toward the ground behind you. As you return to the top, lift your leg out to the side with a flexed foot. Do 3 sets of 15 reps on each leg.
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Round

​With the round O shape, the goal is just to maintain the shape with a great overall program. The best way to create more definition is to get all the muscles involved. Hitting your glutes from all angles and in different ways will maintain firmness and help you keep the shape you want.

Best exercises for round butt

Lunge matrix: First up, the lunge matrix. Do a forward lunge with the right foot, move your right foot out into a lateral lunge (your left leg will be straight in this lunge), and then move your right foot back into a reverse lunge. Try not to reset in between lunges, but move fluidly straight through the lunge matrix.  Do 10 to 12 reps on each leg.
Forward lunge
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Lateral lunge
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Reverse lunge
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Plies: Next, do plie squats in second position. Stand with your feet a little bit wider than hip-width apart, and externally rotate your legs at the hips so your toes are turned out. Lower into a deep bend in your knees, and then straighten your legs to stand up again. Do 10 to 12 reps and then, pulsing up and down at the bottom of your last plie for 10 counts.
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Heart

Heart-shaped bottoms are not lacking in the gluteus maximus area. The key is to work the hamstrings and the gluteus medius to lift the area. The exercises to perk up the heart shape and round it out a bit are lateral movements that attack the gluteus medius, which sits higher, closer to your waist. I also suggest some rear leg extensions to target the back of your upper legs - the spot where your leg meets your derriere (also known as your hamstrings).

Best exercises for heart butt

Lateral resistance walks: Start with lateral walks using a resistance band. Place or tie the band around your calves. You should feel tension in the band when standing with feet hip-width apart. Stand tall, engage your abs, and take a controlled step out to the side with your right leg. Then, take another step with your left foot, bringing your feet back to hip-width apart. Do 10 to 12 steps, and then head back with left leg leading.
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Single-leg squats: Next up, single-leg squats. You can use a chair here as a reference for depth or for safety and support, Balance on your right leg with your left leg lifted off the ground in front you. Keep your arms extended in front of you for counterbalance, and squat deep on your balancing leg, keeping your abs engaged and your back straight. But don't simply lower straight down. Make sure to initiate the movement by moving your hips back to really get into that butt muscle. Do 10 to 12 reps on each leg. A variation for this exercise is showed in the second picture. 
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Arabesque leg lifts: Lastly, hold onto that chair and use it for balance with these arabesque and attitude lifts. Stand facing the chair with your legs externally rotated from the hips and feet turned out. Engage your abs and press your shoulders down and back. Place your left forearm on the chair with your opposite hand on your right hip to help stabilize. Keep your left leg slightly bent as you lift the right leg behind your body to just below hip height. 
You will have to pitch your body forward slightly to reach that height. Just don't let go of your form in doing so. Lift your leg up and down with control for 10 to 12 reps. Try not to rest your working leg on the ground at the bottom of the movement. Then, maintain the same position, but bend your working leg into an attitude position (knee lifted with a 45- to 90-degree bend). Do 10 to 12 reps in attitude, and then switch legs.
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Bent-leg pulses: For this exercise, you'll need a small ball like Pilates Mini Exercise Ball.
Stand facing a chair with a ball behind the back of one knee. Pitch your body forward from the hips into a flat back position, with your forearms resting on the chair. With a small bend in your supporting leg, lift your working leg up so it's level with your hips, with your knee bent to hold the ball in place. Flex your foot, squeeze the ball, and pulse your leg up and down 15 times.
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REFERENCE: http://www.smh.com.au
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12 GYM ETIQUETTE

6/25/2017

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I've been working in gyms and fitness centers for almost two decades and lifted in gyms for twice as long. I’ll say that these rules of gym etiquette aren’t just for newbies. If you have been going to a gym for a long time and find that you’ve done many of these things in the past (or you still do them) that’s okay! We all learn, and we get better.  While you can’t make others change, you can change yourself. If you do, hopefully others will follow your example. So here are some items of what I consider proper gym etiquette.
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1 - Place things back where you found them and re-rack your weights. Everything in a gym has its place. It doesn’t matter if it’s a dumbbell, weight plate, or medicine ball. If you’ve used it, always be considerate and put it right back where you found it when you’re finished. If you can lift it, you can put it away. Re-rack your weights. This is simply picking up after you. Something we all learn to do as children. It takes very little effort and helps the next person. Some people might say that the person before them left the weights scattered around so they are just leaving it the way they found it. That leads us to our next item.
 
2 - Re-rack someone else’s weights. It won’t kill you to pick up a small area you are in. Lead by example. If someone left your area unorganized then organize it when you are putting your weights up. It only makes sense. Who cares if you didn't make the mess? Be better than that. Most people who have a normally functioning brain will feel bad seeing you pick up after them and won’t make the same mistake again.
 
3 - Equipment use. Allow others to work-in when you are between sets on strength equipment. Offer other members work-in when you are on the equipment and if you are waiting for the equipment ask other members if you can work-in. Please refrain from reserving equipment with a towel or resting on equipment between sets. Please limit your use of cardio equipment to 30 minutes during peak times if other members are waiting.
 
4 - Give your equipment to people who need it more than you. If you are doing curls out of a squat rack for convenience there is nothing wrong with that. However, if someone is waiting to squat it is a deadly sin. Squat racks are for squatting. Equipment with two cable arms is for use of cable arms and not to hang a TRX, unless nobody else is at the gym. The same goes for deadlifting in front of a rack. You can deadlift anywhere. So you have to walk a few extra steps with weight. You are in a gym. Don’t be lazy. And don’t hold the same equipment for long time or different exercises unless there is another one available. Keep in mind the gym is not your own private gym.
 
 5 - Cell phone use. This is one of the most common and annoying behavior in the gyms. Limit your cell phone use to music while working out. If you can’t resist and want to text, email, or make a phone call while you are resting between sets, then step aside from the equipment and allow others to use it while you rest and use your cell phone.
 
6 - Dropping weights. Maintain control of weights at all times and safely lower to resting position or storage racks. Please do not drop weights from overhead or let drop from waist level to the ground.  Act like it’s your own equipment.
 
7 - Wipe down the benches and seats you use. Gyms are breeding ground for bacteria. Additionally no one wants to deal with your sweat grease.
 
8 - Don’t be an intimidating idiot. No one cares how big you are or how much weight you can lift. Everyone starts somewhere. Just because you have 15 years of experience under your belt you don’t have to make the 15 year old feel more stupid that he or she already does trying to work out for the first time. You aren’t in the gym to put on a show. You are there to workout. So is everyone else.
 
9 – Don’t train right in front of the weight rack. Normally the person lifting weights has the right-of-way. But when you choose to perform one-armed rows with one hand on the rack or you grab two dumbbells for biceps curls and step back only two inches, you prevent others from accessing the weights. Your best bet is to grab the weights you need and retreat to an area where you can exercise but not obstruct traffic. And remember to re-rack them when you’re finished with your set.
 
10 – Save the grunts and groans for home. Grunting or shouting as you lift weights doesn't just frustrate other exercisers around you; it leaves you looking like you want other people to notice you. And trust us, they will, but not in the way you want them to. If you find yourself making noises unintentionally, try pursing your lips as you lift and breathe properly exhaling as you raise the weight and inhaling as you lower it.
 
11 – Sharing your music with everyone. Music is essential for many gym-goers. Nothing gets the blood pumping like “Vulgar Display of Power” on max, and almost everyone you’ll see at the gym will have headphones in. But there are some people who prefer to use the speakers on their phone or like to sing along. Be aware of your music volume, and be sure to wear headphones. Don’t randomly break into song or start rapping, either. Keep your music to yourself.
 
12 – Water paper cup. And last but not least, specially tailored for the NOHO 14 gym users, before you leave the gym throw away your water cups. 
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How to Fix Text Neck and Improve Your Posture

11/10/2016

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There’s no denying that technology has transformed the way we live, from how we communicate and share information to how we navigate through life (thank you, Google Maps!). In other words, we’re glued to our devices. In fact, according to recent research, people spend approximately five hours every day on their smartphone, computer or tablet. And it might be taking a toll on your body.

Chances are you’re looking down at your device to read this article — head forward, shoulders rounded and back slumped, putting yourself at risk for the aches and pains now known as ‘text neck.’ “You can stretch out and exhaust the paraspinal and upper back muscles from poor posture,” says Dr. Jonathan Stieber, orthopaedic spine surgeon and clinical assistant professor of orthopaedic surgery at the NYU School of Medicine. As the upper back rounds, the head and neck start to jut forward and out of alignment from your spine. No wonder your body hurts.

We know there’s no way you’re ditching your devices — so what can you do about the pain? Read on to find out.

How to Prevent Text Neck and Improve Your Posture

The Problem: Slouching
Your mother was right: Good posture matters. Pain related to technology use is often due to poor posture and ergonomics. When you’re sitting in front of your computer with a certain posture for hours on end, your body gets used to being in that position. It becomes your new normal. Imagine if you’re arm wrestling all day. Your bicep muscles will be strained and they’re going to let you know that they are tired.
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​While you usually don’t see severe problems like herniated disks or pinched nerves resulting solely from overuse of technology, it can exacerbate an underlying condition. And be careful when you go for your weekend run or CrossFit WOD. Your body may be shocked because you’re bringing it out of the position it’s accustomed to. You can be predisposed to injury, ​

The fix:
 Make sure you have the appropriate monitor, desk and chair height for you. Can’t buy a new desk? Keep your head is in a neutral position with your monitor at eye-level. You want to have the height of the chair so that your feet can rest comfortably on the floor and your knees are at or just below the level of your hips.

Sitting up straight might not come naturally at first. It requires diligence, but more importantly, practice. As with all things, active practice will help solidify proper posture as habit. One sign you’re not doing it right: If anything in your body feels achy or uncomfortable after prolonged use, it’s your body’s way of screaming at you to change position and find a better one because it’s struggling to make your current posture work.

Frequent breaks from the screen can help, even if it’s just two minutes every hour. Use the breaks as a reset. Set reminders on your phone or computer or use a Post-It note. These small cues can make a huge difference.
The Problem: Text Neck
If you’re one of the 64 percent of American adults who owns a smartphone, look up now. Recent research from Dr. Kenneth Hansraj, chief of spine surgery at New York Spine Surgery and Rehabilitation Medicine, found that staring down at your phone can put incredible pressure on your neck and spine. Tilting your head forward 15 degrees places an additional 27 pounds of stress on the cervical spine. A 60-degree angle — the angle at which most of us view our phones — increases that stress to 60 pounds. That’s like carrying around a seven-year-old on your neck. Tablets also encourage you to flex your head forward. And, with bigger screens, you’re more likely to stay in that position for longer periods of time.
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The fix: The easiest way to address text neck is to change the way you hold your phone. Bring the screen to eye level so your head is not slouched forward or too high. This way, you don’t have to be in a forward-head posture for a prolonged period of time. When using a tablet, it is recommended buying a case that allows you to prop up the tablet on a table. To prevent stiffness in the neck, it is recommended neck rotations – look gently to the left and right, 10 times on each side. Try to perform these every hour throughout the day.

​3 Posture Exercises to Balance Your Muscles

Strengthening and stretching your muscles may also help alleviate some of that nagging pain. These three quick exercises can help combat technology-induced slump.

​1. Shoulder Blade Pinches
This move will help to strengthen the muscles of the upper back, which tend to get lengthened and weakened when you slouch.
How to: While sitting or standing straight, pinch your shoulder blades together and back. You’ll feel the front of your shoulders roll back. Hold for a few seconds, release and repeat. Perform 10 reps every hour throughout the day.

2. Pec Stretch
While slouching results in overstretched and feeble upper back muscles, it also leads to short and weak pecs, according to Balmes.
How to: Stand in a doorway and place your forearms against the frame of the door, with your elbows at shoulder height. With one foot forward, draw your shoulder blades together on your back and gently lean into the door. Hold the stretch for 30 seconds, then repeat once more. Perform this stretch three to four times a day.

3. Chin Tuck
A double chin may be a selfie no-no, but it can be good for your posture. Chin tucks strengthen the neck muscles and help you pull your head back into alignment.
How to: Sit up tall in a chair and keep your chin parallel to the floor. Without tilting your head in any direction, gently draw your head and chin back, like you’re making a double chin. Be careful not to jam your head back. You should feel a stretch along the back of the next. Release your chin forward. Repeat. You can perform 10 reps every hour throughout the day.

While the best advice is to take frequent breaks from your computer or cell phone, these exercises, along with improving your posture, are good preventative measures. If this doesn’t relieve your pain, know that your problem may be more serious and seek out an orthopaedic doctor or a physical therapist.

References:  Text neck article from Dr. Jonathan Stieber, orthopaedic spine surgeon and clinical assistant professor of orthopaedic surgery at the NYU School of Medicine and Dr. Ryan  Balmes, Board Certified Clinical Specialist in Orthopaedics Sports Physical Therapy.
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IS THERE A DIFFERENCE BETWEEN THE VARIOUS FORMS OF CREATINE?

10/1/2016

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Introduction

Creatine is one of the most potent muscle building supplements in the supplement world, and has been around for quite a long time too! An amino acid, creatine is found normally in the body, with 95% of it found in the skeletal muscle tissue. The body receives its creatine from food that is eaten, typically 2 grams per day. The body also makes its own creatine in the liver from other amino acids.
Creatine is an ergogenic (muscle building) supplement, and numerous studies have proven its effect. "Extra creatine is therefore ergogenic, because it may help generate more power output during intense exercise." 

Creatine has also been proven to increase strength, performance, and muscle mass. "In addition, long term creatine supplementation produces greater gains in strength and sprint performance and may increase lean body mass."

Other studies have proven creatine's health benefits, not only to bodybuilders or athletes, but to non-athletic and aging individuals.

Most people have no idea that creatine has such amazing health benefits as well as the obvious muscle building and energy providing one.
​
Believe it or not, research has shown that creatine can increase growth hormone production! Its no surprise that creatine is the most wide sold muscle building supplement in the world!
Every type of creatine is different in composition, solubility, and effectiveness. Some creatines are more soluble than others, which, in turn, increases their effectiveness. Other creatines have chemicals attached which increase their absorption and uptake into the muscle, which eliminates the need for a loading phase. But basically, all creatines do the same thing:
​
  1. Volumizing muscle (increasing mass).
  2. Improving strength.
  3. Increases energy (ATP levels) for activities that require short bouts of quick energy such as lifting, sprinting, and HIIT cardio.

Here are the different types, their advantages and disadvantages.

​CREATINE MONOHYDRATE:

Creatine Monohydrate is the normal, original creatine that people have been using for decades. It is still the most wide sold creatine product out of all the rest. Purity is important when searching for a creatine product, because, the purer, the more effective! SKW creatine (made in Germany) is the purest creatine around (99.8%). Companies that use it will have to say Creapure TM.

​PROS:
  • Almost all studies conducted concerning creatine used creatine monohydrate, and reached to amazing results and conclusions.
  • Most effective type of creatine yet.
  • Cheap.

CONS:
  • Not very soluble in water.
  • Low surface area, which decreases uptake of creatine into the muscle, causing only about 1% to be absorbed into the body.
  • May contain impurities if not bought from a reputable company.
  • Reports of diarrhea and stomach discomfort because insoluble creatine sits in the stomach attracting water.
  • Causes water bloating in some people, which is an extra layer of water under the skin.
  • Some people do not respond to this type of creatine (non-responders).
  • Unstable in water and should be taken immediately after dissolving it.
  • Does not require a loading phase.​​

​MICRONIZED CREATINE:

Micronized Creatine is essentially creatine monohydrate, except it has been micronized, which means the molecules of creatine have been divided or cut up. This increases their surface area 20 times, increasing absorption and reducing stomach discomfort.

PROS:
  • Essentially the same as monohydrate but with a larger surface area and smaller molecules, so the same amazing effects of monohydrate.
  • Greatly reduces unwanted monohydrate side effects such as bloating and stomach discomfort.
  • More effective than monohydrate, and most monohydrate non-responders should respond to this.
  • Purer than monohydrate because it goes through more processes.

​CONS:
  • Slightly more expensive than monohydrate
  • Requires a loading phase

​CREATINE ETHYL ESTER (CEE):

CEE is a creatine molecule with an ester attached. Normal creatine molecules are zwitterions, or molecules with one positive end and one negative end. This causes less absorption into the body.
However, the ester counteracts the charges and allows for almost 99% absorption into the body! This removes the need for a loading phase, and is THE MOST absorbent creatine by far yet!

PROS:
  • More effective because of increased absorption.
  • All users will respond to this.
  • Does not cause any of the side effects of monohydrate such as bloating or stomach discomfort.
  • No loading phase or a 1 day loading phase.
​
CONS:
  • Foul taste in powder form, some users reported it tasted like battery acid! There are capsule forms, however, that eliminate this.
  • Expensive compared to monohydrate and micronized.

CREATINA SERUM

Creatine Serum is arguably the most debated type of creatine every to be introduced to the market. Some users report astonishing results, while others claim no results at all. This is basically creatine dissolved in water. However, users who saw results reported better results with monohydrate.  

PROS:
  • 1. No loading phase required because it absorbs easily.
  • 2. Easy to use, just put a drop under the tongue.
  • 3. Usually mixed with other vitamins and amino acids.

CONS:
  • Mounting scientific evidence indicates that serum is useless.
  • Creatine is unstable in liquid and breaks down to creatinine if dissolved in liquid for a prolonged period of time. Creatinine is a useless substance which puts strain on the kidneys.
  • Much less effective than monohydrate in aspect of increasing muscle mass, and to a lesser degree in aspect of increasing muscle strength.

​DIMAXX MUSCLE CREATINE +​

Increases Performance, Stamina, Strength And Wellbeing

​EFFERVESCENT CREATINE:

Effervescent Creatine is basically creatine combined with sugar or sodium, and a chemical which causes bubbles in the liquid. This increases absorption and has a better taste.

PROS:
  • More absorption.
  • Better taste.

CONS:
  • Extremely Expensive.
  • Is combined with sugar and sodium, 2 foods bodybuilders should reduce.
  • Debatable whether this is actually any different than monohydrate, or whether it even gives the same results.

​CREATINE CITRATE:

Creatine Citrate is another form of creatine bonded with other molecules that increase absorption. Although slightly water-soluble and absorbent than creatine, they require double the amounts than monohydrate does and they are also much more expensive.

PROS:
  • Soluble and absorbent, will cause less stomach discomfort

CONS
  • Expensive.
  • Requires double the dosage to be as effective as monohydrate

​TRI & DI CREATINE MALATE:

These are another type of creatine bonded with other molecules (companies seem to love this) which increases absorption. The difference is, these have gotten positive feed back and do work! Tri is the more absorbent and soluble of the two. Tri Creatine Malate is a compound of molecules created from malic acid and creatine. Tri Malatehas 3 monohydrate molecules attached and Di Malate has 2.

PROS:
  • Faster recovery and less fatigue during workout.
  • More water soluble and absorbent.
  • Cell Volumizing effect.
CONS:
  • Usually very expensive because it is mixed with other chemicals.
  • Health effects are unknown.

​CREATINE KRE-ALKALYN:

Creatine Kre-Alkalyn is basically a special protected creatine which does not convert into useless creatinine as readily as other creatines before being absorbed into muscle tissue. It is another form of creatine bonded to a molecule. No clinical trials have been made on this type of creatine yet, but most user feedback is positive.

PROS:
  • No loading phase required.
  • Less bloating and stomach discomfort.

CONS:
  • Expensive.
  • No studies have been carried out on this type of creatine yet.

​CREATINE ORATE:

Creatine orate is another type of creatine bonded to a molecule. This time, the molecule is orotic acid. Orotic acid is a precursor of nucleic acids which help optimal cell functioning and energy use from ATP. So this is actually creatine, which has its own energy enhancing properties, and orotic acid, which increases ATP levels in 3 ways.

PROS:
  • More energy than what monohydrate will give.
  • Decrease symptoms of fatigue

CONS:
  • EXTREMELY expensive.
  • Its effects have not been proven by studies or tests.

​CREATINE COCKTAILS (MIXED WITH GLUTAMINE/NITRIC OXIDE, SUGAR... )

Creatine cocktails are usually mixed with other amino acids such as glutamine and taurine. Other creatine cocktails are mixed with nitric oxide. These products allow us to gain from both products, which help each other, and allow us to synergistically maximize their effects.
For example, the most famous of this effect is stacking (using at the same time) NO and creatine. They always give their users much more muscle gains than when using nitric oxide or creatine alone! So if you have the cash, and you're not worried about putting lots of supplements in your body, then this is for you!

​PROS:
  • Cheap compared to the amount of supplements in the arsenal.
  • Extremely effective as they take advantage of the synergetic effects of combining different supplements.
  • Contain creatine transports and transports for the other ingredients which increase absorption. This doubles the effectiveness of these already extremely effective products.
CONS:
  • ​Uses many kinds of chemicals, not all their effects have been thoroughly studied.
  • Means putting a large amount of supplements in the body.

Creatine Truths: 

  • Drink lots of water with creatine.
  • Creatine should not be taken dissolved in an acid.
  • Some people do not respond to monohydrate.
  • Creatine causes some people to bloat or retain water.
  • Taking creatine with sugar will increase absorption, but taking creatine with sugar and protein will double that!
  • Take the creatine with the protein and take the sugar after 1 hour. This will allow the insulin spike, protein spike, and creatine spike to be roughly at the same time. Insulin spikes occur roughly 30 min after ingesting the sugar, while protein and creatine tend to take about 90 minutes to be at their highest concentration in the blood stream.

REFERENCE/BIBLIOGRAPHY:
  1. www.sportsci.org
  2. www.man-health-magazine-online.com
  3. www.bodybuilding.com/fun/likness2.htm
  4. www.bodybuilding.com/fun/dimaggio2.htm
  5. www.teenbodybuilding.com/jay2.htm
  6. www.bodybuilding.com/fun/mohr81.htm
  7. www.teenbodybuilding.com/nathan6.htm
  8. www.bodybuilding.com/fun/catupdate.htm 
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“A MUCH BETTER RIO DE JANEIRO AFTER THE OLYMPIC GAMES 2016”

8/25/2016

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“HISTORY WILL TALK ABOUT A RIO DE JANEIRO BEFORE AND A MUCH BETTER RIO DE JANEIRO AFTER THE OLYMPIC GAMES,” SAID INTERNATIONAL OLYMPIC COMMITTEE (IOC) PRESIDENT THOMAS BACH AT THE CLOSING CEREMONY OF THE OLYMPIC GAMES RIO 2016. INDEED, A UNIQUE LEGACY WILL BE LEFT BY THESE GAMES TO CURRENT AND FUTURE GENERATIONS OF CARIOCAS AND BRAZILIANS, WHICH TOUCHES MULTIPLE FACETS OF PEOPLE’S DAILY LIVES.

The sporting legacy will naturally be an important one from the Olympic Games Rio 2016, with new world-class sports venues to be used by elite and grassroots athletes. For example:
  • The Rio 2016 golf venue will become Rio de Janeiro’s first public golf course, creating a long-term legacy for the game in Brazil.
  • The canoe slalom venue, as well as retaining its original purpose, has already become a public swimming area for the local population.
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  • Six venues in the Olympic Park will form the nucleus of Brazil’s first Olympic Training Centre, which will be used by athletes from Brazil and around South America.
Rio de Janeiro has used the Olympic Games as an important catalyst to improve its public transport infrastructure, with the population that will have access to high capacity public transport up from 18 per cent in 2009 to 65 per cent at the end of this year. This is thanks to: 
  • Four new Bus Rapid Transit (BRT) lines that have created an important transport network across the city.
  • The new Metro Line 4, which connects Zona Sul and Barra da Tijuca: two areas that were previously only connected by a congested road network.
  • An expanded light rail network in the centre of the city.
  • New and refurbished roads.
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There will also be an educational legacy from the Olympic Games Rio 2016, with infrastructure and knowledge both gained during Rio’s time as a host city. Cariocas and Brazilians will be able to benefit from: 
  • The state-of-the-art anti-doping laboratory, which will become a research lab at the  Rio de Janeiro Federal University
  • Four new schools in Rio that will be built out of materials from the Future Arena (Handball), nomadic architecture that was planned to be used for this purpose from the beginning.
  • A fourth Olympic Experimental School to support the Olympic Training Centre, which will be housed in Carioca Arena 3.
  • The knowledge gained from the Transforma programme, which reached over six million students in Brazil and beyond
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The Games have also brought an economic legacy to the city and country. An independent study by the Fundação Getulio Vargas showed that Rio enjoyed the best and most socially equitable development of any city in Brazil during the period of the Games preparations. Beyond the direct investment through construction and jobs for the Games, the economic legacy will also be felt thanks to:
    • The revitalisation of historic Porto Maravilha area, which has opened the city centre once again to the water and improved the area tremendously.
    • A tourism industry that will benefit from new hotels and new convention opportunities thanks to the investments made ahead of the Games.
    • Training and experience in numerous fields, including one million English lessons given by the Rio 2016 Organising Committee to staff, volunteers and other stakeholders.
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Finally, the Olympic Games have also delivered an important legacy of an increase in national unity and pride from the successful hosting of marvellous Games.
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There is no doubt that the legacy of Rio 2016 will live on for a long time to come.

REFERENCE: ​https://www.olympic.org
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HOME REMEDIES FOR LIFE - APPLE CIDER VINEGAR FOR ARTHRITIS 

8/9/2016

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Arthritis can cause chronic inflammation, pain, and stiffness in the fingers, hands, knees, elbows, hips, jaw, and any other joint in the body. It cannot be cured, but you can get relief from its symptoms.
For thousands of years, apple cider vinegar has been commonly recognized as the most effective natural remedy for arthritis pain. You’re about to find out how its many healing properties can help you live a fulfilling life in spite of your arthritis.

How Does Apple Cider Vinegar Relieve Arthritis Pain?

  • Mineral deficiencies can exacerbate joint pain. Apple Cider Vinegar contains the calcium, magnesium, potassium, and phosphorus your body needs to dull that pain.
  • The magnesium in apple cider vinegar helps bones absorb calcium, which is essential to bone strength.
  • Apple cider vinegar also contains antioxidants, beta-carotene, and acetic acid. Anti-oxidants block the damaging effects of free radicals, preventing the cell and tissue damage characteristic of degenerative conditions like arthritis.
  • It is rich in enzymes and acids that promote proper digestion and the absorption of the nutrients essential to healthy joints.
  • Arthritis pain is partially caused by metabolic waste that is stored in connective tissues. The pectin, acetic acid, and mallic acid in apple cider vinegar help absorb toxins and flush them out of the body.
  • When consumed, apple cider vinegar reduces the pain and stiffness of arthritis by dissolving the acid crystals that build up in the joints.
  • Once it is processed, apple cider vinegar leaves behind an alkaline residue that helps balance the body’s pH.

​How to Use Apple Cider Vinegar as an Arthritis Remedy

Below are several of the most common and most effective methods for using apple cider vinegar to relieve arthritis pain and stiffness. Try them all until you find the one that works best for you.

1. Apple Cider Vinegar and Cherry Juice

Cherries are rich in anthocyanins, which battle inflammation.
  1. Mix 1 teaspoon apple cider vinegar into a glass of cherry juice.
  2. Drink 2 times daily to relieve arthritis pain.
  3. Include apple cider vinegar and cherries in your healthy diet to enhance energy and boost the immune system.

2. Apple Cider Vinegar and Water

  1. Mix 1-3 teaspoons apple cider vinegar into 8 ounces water.
  2. Drink 3 times daily, preferably before meals.
  3. To improve flavor, add honey.
  4. You can also use this mixture as an external pain relief ointment.

​3. Apple Cider Vinegar Soak

  1. Mix 1 cup apple cider vinegar into 6 cups warm water.
  2. Submerge painful joints and soak for at least 30 minutes.
  3. Use this topical solution whenever you are in pain

​4. Apple Cider Vinegar with Carrier Oils

  1. Mix 2 tablespoons apple cider vinegar with 1 tablespoon coconut or olive oil.
  2. Massage directly into arthritic joints for a few minutes and leave on.
  3. Repeat regularly for pain relief.

​5. Apple Cider Vinegar Tonic

  1. ​Prepare a 10 oz. glass of peppermint tea.
  2. Mix in 1 tablespoon apple cider vinegar, 1 teaspoon honey, and 1 teaspoon cinnamon.
  3. Drink once daily to relieve arthritis pain.
  4. Note: This tonic is anti-bacterial and anti-fungal, and it serves as an antacid.

6. Apple Cider Vinegar with Apple and Grape Juices

  1. ​Mix 1 part apple cider vinegar with 3 parts apple juice and 5 parts grape juice.
  2. Drink ½ cup per day.

7. Apple Cider Vinegar Bath

  1. Run a hot bath and pour in 1-2 cups apple cider vinegar.
  2. Soak for 30-35 minutes, massaging the entire body.
  3. Start with the feet and work your way up each leg one at a time.
  4. Next, massage the torso, arms, and neck.
  5. Lightly stroke the face without pulling skin downward.
  6. After your bath, do a dry massage and remember to rub the ears.
  7. Do this regularly.

​8. Apple Cider Vinegar Poultice

  1. Add 1 ½ cups water and ¼ cup apple cider vinegar to a pan.
  2. Heat until the liquid is comfortably hot to the touch.
  3. Soak a clean washcloth in the mixture and wring it out.
  4. Place the soaked cloth on the painful joint.
  5. Wrap it with a dry towel to retain heat.
  6. Leave on 10-15 minutes.
  7. When the cloth cools, re-soak it, wring it out, and re-apply.
  8. Repeat as needed.

9. Apple Cider Vinegar and Honey for Arthritis

Apple cider vinegar and honey are great sources of potassium. They become alkaline when consumed and aid in the safe excretion of excess acids.

Method 1:
  1. Mix 2 teaspoon each of apple cider vinegar and honey into a glass of water.
  2. Drink 3 times daily.
  3. It will also dissolve the uric acid deposits that crystalize between joints and muscles.
  4. This method is great for rheumatoid arthritis.​

Method 2:
  1. Mix a teaspoon each of apple cider vinegar and honey into a cup of warm water.
  2. Drink this daily in the morning to get rid of the arthritis.
  3. This will remove toxins built up in joints and connective tissue.

10. Apple Cider Vinegar for Arthritis in the Hands

Osteoarthritis often occurs in the hands, and it is more common in women than men. Apple cider vinegar provides relief from pain and stiffness of the hands and fingers.

Method 1: Apple Cider Vinegar and Cayenne Pepper
Apple cider vinegar and cayenne pepper contain anti-inflammatory and alkalizing properties that reduce pain and stiffness in the hands.
  1. Mix small amounts of apple cider vinegar and cayenne pepper to make a paste.
  2. Apply to painful joints and leave on 15 minutes.

Method 2: Apple Cider Vinegar and Cayenne Pepper Hand Soak
  1. Mix ¼ teaspoon cayenne pepper into 1 cup warm apple cider vinegar.
  2. Submerge hand and fingers and soak until pain is gone.
​
Method 3: Apple Cider Vinegar for Gout
  1. Mix 2 tablespoons apple cider vinegar into a cup of water.
  2. Drink once daily.
  3. This method reduces inflammation, blocks uric acid production, and alkalizes to balance the pH.

11. Apple Cider Vinegar for Rheumatoid Arthritis

Apple cider vinegar dissolves the acid crystals that cause the joint stiffness and inflammation associated with rheumatoid arthritis.

Method 1: Warm Apple Cider Vinegar Massage
  1. Warm ½ cup apple cider vinegar to a comfortable temperature.
  2. Apply to painful joints and rub gently for a few minutes.

Method 2: Apple Cider Vinegar with Castor Oil
Castor oil and apple cider vinegar reduce inflammation, restore damaged tissue and boost your immune system.
  1. Apply apple cider vinegar to painful joints.
  2. Once it is completely absorbed, massage the area with castor oil.
  3. Wrap the joint in a cotton cloth and cover it with plastic to avoid staining.

​Tips & Warnings:

  1. Always use organic, raw, unfiltered, unpasteurized apple cider vinegar that contains the Mother. We recommend Bragg’s.
  2. Ask your doctor if apple cider vinegar will interact with any medications you are taking.
  3. Apple cider vinegar can cause and/or exacerbate throat and stomach pain.
  4. Some people are allergic to apple cider vinegar.
  5. Apple cider vinegar should be diluted and drank through a straw, otherwise it can damage tooth enamel.
  6. Apple cider vinegar tablets are not more effective than liquid.
  7. The acidity of apple cider vinegar can lower potassium levels and decrease bone density, so avoid long-term use.
  8. All of the above methods should be repeated until your arthritis pain disappears.
  9. Take 2-4 teaspoons apple cider vinegar regularly to prevent future pain and stiffness.
  10. Apple cider vinegar can also be used as a salad dressing and added to fruit juices and teas.
Have you tried any of the above methods for relieving arthritis pain? Do you know of any methods we’ve left out? Share with us.
REFERENCE: http://homeremediesforlife.com/
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HOW TO TRAIN HARDER AND STAY INJURY-FREE

7/26/2016

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Training is good. Training hard is better. But training consistently is the key to drastic, lasting change to your health, performance and body composition. ​​
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Unfortunately, there are a lot of things that can (potentially) disrupt that consistency. Work, family, commutes and social gatherings can all upend your schedule -- often suddenly -- leaving you a day late and a workout short in the gym. But the most sinister impediment to an undisturbed workout schedule is injury.
When we say "injury," we're not referring to the joint aches and muscle soreness that are part and parcel of an intense love affair with the iron. We are referring to soft-tissue injuries to muscles, tendons and ligaments -- both acute and chronic -- that require ample rest to heal. But while those tissues convalesce, the rest of your physique suffers: Muscle is lost, fat is stored and lungs return to stasis. And the worse the injury is, the longer the recovery time.
The good news is that you can fortify your muscles and joints against these types of injuries by simply taking a few pre-habilitative steps before and after workouts. Some of these tactics can even drastically (and immediately) improve performance and enhance recovery. Put another way, you'll be able to train harder more often with less chance of injury.

1. Stop stretching before workouts

Stretching is still cool. Just not in the way that it's been taught by generations of short-sighted PE teachers. In fact, the long-held practice of static stretching has been found to decrease performance while offering no greater protection against injury.
Studies have shown that static stretching before training can negatively impact strength. A better bet is dynamic stretching, which calls for you to perform several range-of-motion exercises that increase your body's core temperature, excite your nervous system and generally prepare your joints and muscles for the work ahead.
Dynamic stretching routines vary greatly, but the goal should be to spend three to five minutes working your way up through a series of activities of increasing intensity. Before squats, for example, you may follow a progression like this, doing each activity for 15 to 20 seconds: jogging in place, jumping jacks, high-knee running in place, partial body-weight squats, full body-weight squats and squat jumps.
If you've done it right, your heart rate should be elevated and you should have a light sweat going. Researchers have found that this type of warm-up improves strength and flexibility -- virtues that help reduce injury risk.
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2. Do a specific warm-up

When you're done with your dynamic warm-up, it's time to get specific. Using the squat example again, this means getting under the bar and performing a few light sets, generally in a higher-rep range. This helps to increase blood flow to the muscles and joints that you'll be working, but, more importantly, it helps to ingrain proper movement patterns ahead of your heavier work.
This brain training ahead of your working sets helps you work out more efficiently, limiting the small deviations in form that can send you to the trainer's table. Take advantage of these sets by focusing on every part of the movement, and do as many sets as you think are necessary before piling on the plates.

3. Stretch it out

Like we said, stretching is still cool, but timing is everything. After your workout is the time to sit and hold some static stretches with the muscle groups you've trained. Warm muscles are more limber than cold ones, meaning that you'll get a truer stretch with less risk of injury at this time.

You should hold each stretch for at least 30 seconds and up to 90, the top end of which has been shown to improve flexibility. Breathe slowly and deeply on each stretch, getting a little "deeper" into each stretch upon exhaling. Static stretching post-workout also can help speed recovery and has been shown to reduce (not eliminate) next-day muscle soreness
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4. Roll it out

Almost universally, professional athletes say that getting frequent massages is key to their success. Much to the dismay of our checkbook, they're not wrong.
Massage is a restorative process that promotes blood flow (and thus recovery) while also keeping muscles, connective tissues and fascia supple and healthy.
One cheap alternative? A high-density foam roller can help rub out pesky knots and release tension in aching muscle bellies -- a process known as myofascial release -- all without the costly enlistment of Helga's man-hands. Though painful at first, the use of foam rollers can help rejuvenate muscles and tendons between workouts.

5. Rest

Have you ever started a new workout routine only to be sidelined in the first week with a screaming shoulder, sore knee or achy back? "Yes," said every person reading this. In our enthusiasm, we sometimes trick ourselves into believing that we should be consistent at all costs -- even when our body is telling us otherwise. A better approach would be to temper your initial efforts and instead insist on a gradual progression from week to week. You don't have to lift all the weight on the first day.
Once you have that urge in check, it's important to let muscles recover between workouts -- 48 to 72 hours is a good general guideline. Eight-time Mr. Olympia Lee Haney said it best: "Stimulate, don't annihilate." And sleep. If you're not getting seven to nine hours a night, you can compromise the ability of the central nervous system to properly recruit muscles during intense training, which makes injury a near certainty.

PHOTOS:           Alex at Grumari Beach Garden, Rio de Janeiro, 1995
REFERENCE:   www.livestrong.com
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DO  SWEAT SUITS HELP YOU BURN FAT? 

7/18/2016

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When trying to burn fat and lose weight, many people decide to wear a sweat suit when exercising, or at other times, to try to increase their fat-burning. While many people feel like wearing a sweat suit is helping them burn fat faster, it may not actually help at all.

SWEAT SUITS

Sweat suits, sometimes called sauna suits, are usually made from rubber or plastic and are designed to keep in heat. When wearing one your body temperature increases, which causes you to sweat and, theoretically, lose more weight. As sweat suits can be quite expensive,  many people opt to make their own by using garbage bags, which can create the same effect.
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FAT LOSS CLAIMS

Sweat suits are synonymous with athletes who have to drop a significant amount of weight in a short span of time. It is common for boxers, martial artists and weightlifters to wear sweat suits right before a weigh in or even during pre-contest training to lose a few extra pounds. Companies use this trend as a way to promote their suits as fat-burning aids.

DO THEY WORK?

When wearing a sweat suit, you may well lose a lot of weight in a very short space of time, but this weight loss is simply water weight lost through sweat. This is not fat loss. Any weight loss results from wearing a sweat suit are temporary, and the weight will return once you are rehydrated.

FAT LOSS

The only way to shed pounds permanently is to eat a sensible calorie-restricted diet and partake in an intensive exercise regimen. Fat loss can take time and should be seen as a long-term goal, not as a task that is suited for quick fixes. Aim to lose 1 to 2 lbs. per week from dieting and exercising.
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POTENTIAL DANGERS

While sweat suits may have some benefit for dropping weight before a sporting contest, there are many risks involved. Sweating profusely and losing water will cause your body to become dehydrated and overheated and will lead to a mineral and electrolyte imbalance within the blood. In the past, sportsmen have even died from excessive dehydration before competitions. If you must use a sweat suit, only wear it for as long as you have to and be sure to rehydrate at the earliest opportunity.
REFERENCE:  www.livestrong.com
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WHAT ARE THE BENEFITS OF PILATES REFORMER EXERCISE?

7/13/2016

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​Alex incorporates Pilates Reformer exercise during his clients training sessions. 

Overview

The Pilates Reformer is an exercise machine used to incorporate the Pilates exercise technique for a challenging and intense workout. Springs, leverage and body weight are used as resistance while performing movements targeting specific muscle groups. Workouts consist of controlled, flowing movements working your muscles through a full range of motion. The reformer adds increased resistance to the movement. By working to overcome this resistance, training results in increased fitness levels.

Increased Muscular Endurance

Muscles exert force to overcome resistance. Training results include increased muscle fiber endurance, size and strength along with increased connective tissue strength.
With increased muscular endurance, your muscles are able to exert force for extended periods. Increased endurance enables you to perform everyday tasks without fatigue. Additional benefits include improved muscle tone as muscles are lengthened and strengthened without appearing bulky.

Increased Core Strength

Exercising on the Pilates Reformer requires proper form and technique. The focus of proper positioning is within the core, your abdomen and lower back muscles. By conditioning the core muscles, they will contract with all movements to stabilize and align your spine. A strong core will increase the effectiveness of all exercises due to your ability to maintain proper alignment. Core strength increases your ability to generate power to your muscles and decreases the risk of injury

Improved Posture

Workouts on a Pilates Reformer will improve your spinal alignment. With improved alignment, your muscles will strengthen to improve spinal support and stability. Improved posture will lengthen your joints giving you a taller appearance. Muscular imbalances will be corrected decreasing the risk for injury, especially to the lower back. Awareness of proper posture during exercise will carry over to awareness of proper posture when performing everyday movements.

Increased Flexibility

Flexibility is the range of motion of your muscles and connective tissue. Workouts on a Pilates Reformer require your muscle groups to move through a full range of motion. Improved flexibility decreases strain and stress on your joints and muscles. Muscles contract with increased efficiency, and workouts are more effective. Improved flexibility reduces stiffness, soreness and the chance of injury. You can perform everyday movements with less strain and fatigue.

​Improved Breathing

Pilates workouts emphasize proper breathing. Breathing becomes deeper and less frequent, resulting in improved relaxation. Benefits include increased lung capacity and breathing efficiency during workouts and at rest. Your lungs are better equipped to supply your body with increased oxygen during workouts. Energy levels increase during exercise and at rest.

Reduced Body Fat

Exercise increases your metabolism, your body's ability to burn calories. Increased muscle mass increases the number of calories burned. When the amount of calories burned is more than the amount of calories eaten, excess body fat is burned and used for energy to meet the increased demand.
REFERENCES: www.livestrong.com
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7 WAYS TO MAKE YOUR FAT BURNER MORE EFFECTIVE

6/22/2016

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Popping a capsule won't necessarily make your fat go away, but incorporating these seven steps will optimize a good fat burner's effects!
In the pursuit of lean muscle, smart nutrition and intense training are your most important weapons. You simply can't shed body fat without hard work in the gym and kitchen. However, a well-formulated fat burner can increase the effects of that hard work, giving you extra ammo in the war against body fat.
 
The supplement market is flooded with fat burners that work by increasing metabolism and thermogenesis, boosting energy, suppressing appetite, or blocking carbohydrate and fat absorption. Just swallowing a pill, however, won't deliver the best possible results. Maximize the effectiveness of your fat burner and get the most burn for your buck by following these seven steps!

​1. GET ON TRACK

​Like everything in life, you get out what you put in, and getting lean is no exception. You can't simply pop a fat burner and make up for poor nutrition and a lack of training. There are no magic pills.
A high-quality fat burner will, however, make your journey easier. Many products are not only designed to increase fat-burning, but also curb your appetite and boost your energy. To get the most from these effects and really torch calories, it's critical that you first get on track with a well-designed fitness program.

​2. CHOOSE THE RIGHT FAT BURNER FOR YOU

​There are dozens of products on the market to choose from, so finding the right fat burner for you and your goals isn't always easy. However, there are some general guidelines that can help. Fat burners generally fall into two broad categories: stimulant-based and stimulant-free.
 
Stimulant-free formulations are ideal for those who are sensitive to ingredients with stimulant effects like caffeine, synephrine, tyramine, and yohimbine (or yohimbe). In the stimulant-free realm, look for products containing fat-burning green tea extract (standardized for epigallocatechin gallate or ECGC) and acetyl-L-carnitine, and appetite-suppressing ingredients like caralluma fimbriata extract, or phaseolus vulgaris (white kidney bean), and cynara scolymus (artichoke) extract.
 
Stimulant-based fat burners will contain a combination of one or more of the following: caffeine, synephrine, tyramine, and yohimbe. These ingredients aim to increase energy, suppress appetite, and increase fat release from fat cells (to be burned as energy). You'll also likely find ingredients common to stimulant-free formulations in this class of fat burners.

​3. TIMING IS KEY

​Since sticking to a clean, calorie-reduced diet is essential for fat loss, take advantage of the appetite-suppressing properties of your fat burner by taking it 30 minutes prior to breakfast and lunch. If you don't work out in the evening or you prefer a stimulant-free product, then take a dose 30 minutes before dinner. This will not only ensure you feel satiated after meals, but will also help to increase your metabolism.

​4. DRINK UP

​Since fat burners elevate your metabolism, you'll find that you sweat more when taking them. Also, stimulants like caffeine tend to have a diuretic effect, so you may find yourself visiting the men's (or ladies') room more often. These conditions can lead to a state of dehydration and slowed metabolism.
Drinking at least 3-4 quarts (or liters) of cold water per day will not only keep you hydrated, but has also been shown to increase metabolism and support fat loss. It's recommended that you drink at least 1 cup (250 ml) of water with each dose of a fat burner to ensure optimal absorption and hydration support. If you're training in a hot environment and sweating for long periods, you may need to double your water intake.

​5. CYCLE YOUR FAT BURNER

​The body becomes desensitized to some ingredients over time, and this is exactly what happens with stimulant-based supplements. Furthermore, overuse of stimulants can lead to high levels of cortisol (that unwanted hormone that breaks down muscle and causes fat storage), especially under the stress of dieting. To avoid these counterproductive effects, you should cycle on stimulant-based supplements for 3-4 weeks and then take two weeks off. Use a stimulant-free product for the next two weeks between cycles.
 
The best way to know if you need to cycle your fat burners is by assessing how you feel when you're on them. If after several weeks you find that you no longer get the "kick" you used to from a regular dose, then it's time to take a break—not more product.

​6. DON'T SHRUG OFF SLEEP

​One of the most essential but often overlooked steps on the road to a lean and muscular physique is adequate deep sleep. In fact, some people turn to fat burners to get the energy to work out because they're constantly in a state of sleep deprivation. Unfortunately this approach can lead to increases in blood cortisol and decreased testosterone, which will significantly hold you back in terms of muscle gains and fat loss. Sleep is necessary for repair, recovery, and hormonal balance. You've heard it before because it's so important: Get eight hours of deep sleep nightly.
If you find that your fat burners are hindering your sleep, don't take anything stimulant-based after your lunchtime dose. Notably, you should also limit any other sources of stimulants to before 6 p.m. If you work out at night, make sure your pre-workout supplements are caffeine and stimulantfree.

7. THE 1-2 PRE-CARDIO PUNCH

​If you're looking to really get your metabolic furnace going, take a fat burner containing caffeine and green tea extract first thing upon waking, and again 30 minutes before your cardio session. Most people attribute the thermogenic benefits of green tea to its caffeine content, but that's not entirely correct. Biochemically, green tea's dramatic effects are due to the interaction between its high content in catechin-polyphenols (ECGC) and caffeine, and their impact on sympathetically released norepinephrine (NE). The synergistic action of these compounds inhibits the breakdown of NE.
Norepinephrine is a key player in fat mobilization, lipolysis, and appetite suppression. Past research has shown that those who took green tea extract before cardiovascular training had far greater fat-burning effects than those who took a placebo. The addition of caffeine assists in the mobilization of body fat to be used as fuel, enhances focus and motivation, and has been shown to reduce exercise-associated muscle pain. You'll work out harder and longer, and enhance your ability to burn fat.

Source: www.bodybuilding.com
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DR. OZ'S TOP 10 HEALTH AND FITNESS TIPS OF ALL TIME

5/24/2016

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​Take the doc's advice to look and feel your best for life.

1) ​Get Strong, Not Skinny

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​Illness or injury may often be the instigator, but frailty is what kills us, says Dr. Mehmet Oz, cardiothoracic surgeon, author, and host of The Dr. Oz Show. Our bodies can't recover as well if we're not strong, which is why he recommends a balanced workout plan that includes strength, cardio, and flexibility training.

​2) Cut Out the White Stuff

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What is the easiest way to lose weight and improve your health? Ditch the white stuff! Most white foods (bread, rice, pasta, sugar, flour) are primarily made up of refined carbs and empty calories, so cutting them out of your diet is one of the quickest ways to shed pounds and improve your well-being. There are a few exceptions to the rule, including egg whites, cauliflower, and fish, he says. Those are the only white foods you should have on hand.

3) ​Bring On the Broccoli

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​Broccoli is the best produce option because it cleanses the liver and helps to fight cancer. To reap the most rewards, the doctor suggests cleaning and slicing cruciferous veggies (like broccoli) five to 10 minutes before cooking, and then steaming or microwaving them (instead of boiling) to help retain the most cancer-fighting compounds.

4) ​Get Your Daily Dose of D

​New research says that vitamin D may play a crucial role in weight loss by controlling appetite and helping fat cells become more metabolically active. The sunshine vitamin also helps your body better absorb bone-boosting calcium, improves immunity, reduces inflammation, and may even protect against some forms of cancer. Nearly 75 percent of Americans are vitamin-D deficient, so there's a good chance you're not getting your recommended daily dose of 400 IU (some people may need as much as 1000 IU, so check with your doctor to find out what's right for you).
The best sources of vitamin D are salmon, tuna, and mackerel (especially the flesh), adding that "fish liver oils, beef liver, cheese, and egg yolks also contain small amounts. 

And don't forget the most convenient source of all: sunlight. Vitamin D is actually produced in your body when ultraviolet rays from sunlight strike your skin; the UV rays trigger synthesis of vitamin D, which then gets converted in your liver into its active form.

​5) Drink More Water

​Drinking water is so imperative for staying healthy, energized, and even losing weight. There are so many reasons to stay hydrated—hunger is often disguised as thirst, it boosts your metabolism, and water is the best energy drink available.
To find out exactly how much water you should be drinking, divide your body weight (in pounds) by two and aim to drink that many ounces of water every day.

6) ​Trade Supplements for Tea

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​Drinking all-natural green tea is an excellent way to boost your weight loss and your health. Not only does it have the power to stoke your metabolism, but it also contains the highest concentration of catechins, antioxidants found in plants that have been found to protect against heart disease and even some cancers. Sip on a few cups of green tea throughout the day to get all of its amazing benefits.

7) ​Focus on Nutrients, Not Calories

​While the amount of calories you consume is crucial for weight loss, the quality of your food is often more important (and often ignored). Losing weight isn't all about cutting calories. Your brain is looking for nutrients, not calories, and your brain will prod you to eat until you're satisfied, who cites a recent landmark study published in the New England Journal of Medicine that found specific foods, not just their calorie content, influence weight gain.
After adjusting for age, baseline body mass index, and lifestyle factors such as exercise and sleep duration, the authors found that the foods most associated with adding pounds over a four-year period were French fries, potato chips, sugary drinks, meats (unprocessed red meat and processed meats), sweets, and refined grains; the foods most associated with shedding pounds were yogurt, nuts, whole grains, fruits, and vegetables.
These results aren't exactly ground-breaking, but they confirm what weight-loss experts have been recommending for years. To stay slim and healthy, fill up on high-fiber, nutrient-rich fruits, vegetables, grains, and lean meats (Dr. Oz always eats a piece of fruit or a handful of nuts prior to a large meal). This will help you avoid overloading on empty calories later, when you're starving.

8) ​Delay Dessert

You don't need to completely eliminate, just try not to indulge immediately after dinner. 
Avoid sweets directly after a meal since sugar disrupts the absorption of nutrients. The best time for a sweet treat is about two hours after you finish your meal. And when it comes to what you eat, try the good doctor's go-to dessert: dark chocolate. The flavonols found in cocoa improve circulation and increase blood flow to the brain, which helps you see more clearly. 

9) ​Sleep More to Slim Down

​The old saying 'you snooze, you lose' couldn't be more accurate when it comes to shedding pounds. According to Dr. Oz, depriving your body of sleep can speed up the aging process and deter your weight-loss efforts.  The brain craves carbohydrates when you're tired, so you could unknowingly sabotage even the best laid plans. Aim for a good seven hours (minimum) of shuteye every night to allow your body to restore and to protect vital organ functions.

10) ​Make Breakfast Mandatory

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​You've heard it before, but it's worth repeating: Breakfast is still the most important meal of the day! Skipping the first meal of the day can increase risk for obesity more than fourfold. If you don't eat right when you wake up, your body senses a famine is coming and slows your metabolism to compensate. Then, when your body is presented with food later, it's ravenous and wants to pack it in, leading to bingeing with a slow metabolism—a recipe for weight gain.
Your plan of action: Dr. Oz suggests automating your first meal of the day by eating the same breakfast (like an egg-white omelet or steel-cut oatmeal), or cycling through a small variety of breakfast foods each and every morning. 
Reference: Dr. Mehmet Oz, cardiothoracic surgeon, author, and host of The Dr. Oz Show.
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9 WAYS TO BURN FAT FAST

5/15/2016

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Implement these 9 fat-burning tips that use exercise and diet and watch the body fat melt like the butter you're no longer using. How you look in the mirror, how you feel, and how your clothes fit are much better indicators of your progress.
The human body is a remarkably adaptable machine. Even if years and years of neglect have allowed pound after pound of fat to fill out your frame, you can rid yourself of that lard at a much faster rate than you brought it on board. In that sense, time is your side! Take these nine easy-to-implement tips to heart, and progress will come in a hurry! 

1 - ​STAY OFF THE SCALE

​That you can gain muscle and lose fat is one of the reasons I stress to people not to follow the scale. Body composition and how you look in the mirror matters more than what the scale says.
You could train hard and eat right and build five pounds of muscle and lose five pounds of fat, and what will the scale say? That you still weigh the same.
Frustrating, even though you've made good progress. Use the scale as a guide, but how you look in the mirror, how you feel, and how your clothes fit are much better indicators of your progress.

2 - ​TRAIN WITH WEIGHTS

​Resistance training helps with fat loss in a number of ways. Weight training itself burns calories. Studies also show that, unlike aerobic exercise, weight training increases the calories you burn at rest for up to 39 hours after your workout.
Plus, the more muscle your body has, the more calories you burn each day.
Even if your goal is solely to lose body fat, you need to train with weights. This will help prevent any of the weight you lose from being muscle.
Were that to happen, your metabolism would slow, stalling your fat-loss efforts and turning you into a skinny-fat person.
Yes, even someone with anorexia can have a high body fat percentage.
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3 ​- REDUCE YOUR CALORIES GRADUALLY

​If you're looking to lose fat, don't make huge calorie cuts. This will kick your body into starvation mode, reducing your metabolism and making it more difficult to burn off the fat.
To prevent this metabolic slowdown and allow your body to burn fat at an optimal rate, make smaller calorie reductions every week or two.

4 - ​VARY YOUR CALORIC INTAKE

This is another way to outsmart your body and continue to lose body fat without lowering your metabolism.
By varying your caloric intake every few days instead of eating the exact same amount of calories every day, keep the starvation mechanism in check and continue to burn fat. 

Says Jim Stoppani, Ph.D:
​
"Although in today's society food tends to be accessible and abundant, our bodies are designed to store as much energy as possible to prepare for times of scarcity. One way the body does this is by adjusting its metabolic rate based on calorie intake.
If you stick with the same calories every single day while dieting, your body will adjust by lowering metabolic rate to prevent you from burning off too much body fat. It's all about hormones.
When leptin levels are high, your metabolic rate stays high; when leptin levels drop, so does your metabolic rate.
When calories are low and steady, leptin levels fall and so does metabolic rate. Eating higher calories on some days and lower calories on others helps to keep leptin levels up."

5 - ​DO HIGH-INTENSITY INTERVALS (HIIT)

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​This means alternating a brief period of high-intensity exercise with brief rest periods.
The result: better results in less time.
Always warm up before intervals, by the way. If you're not in the best shape, start with cardio of low or moderate intensity. You might also want to check with your doctor.

6- ​EAT MORE FAT

​Consuming enough of the good fats will help you lose fat, build muscle, and recover faster from your workouts. Healthy fats also have myriad health benefits, including being good for your heart.
So which fats are "good" fats? The polyunsaturated ones (especially omega-3s), such as those from fish and nuts, and the monounsaturated kind, such as those from peanut butter, olive oil, egg yolks, and fish oil.

7 - ​CUT CARBS

​The attention focused on low-carb diets has divided many people into "pro" and "anti" low-carb camps. Whichever side you're on, the bottom line is that reducing your carb intake—especially sugar and starches—when trying to lose fat will help.
Those carbs you do consume should come from sources such as oatmeal and vegetables.
The timing of your carb intake also affects fat-burning. Consume most of your carbs in the morning and around your workouts.

8 - ​INCREASE YOUR PROTEIN

​Increasing protein intake will increase your metabolism and help to maintain your muscle mass, all of which helps with fat-burning. In fact, your body burns more calories when you eat protein than when you digest either fats or carbs.
This may explain why the fat-burning effects of eating more protein were confirmed in a study published in the American Journal of Physiology. One group was fed a high-protein diet (just over 1 gram per pound of body weight per day) while the second group consumed an amount closer to the lower recommendation of the RDA (recommended dietary allowance). The group eating the higher-protein diet burned the most fat.
Yes, you read that right, Grasshopper: Many dieters actually gained muscle mass without working out, simply by eating a high-protein diet.

9 - ​EAT 6 SMALLER MEALS PER DAY, NOT 2-3 FEASTS

This will ensure that you supply your body with the nutrients necessary to build muscle and burn fat.
Bonus: Your resting metabolic rate increases. It will also prevent your body from kicking into "starvation" mode, which can happen when too much time elapses between meals.
If this happens, your body will start burning muscle for energy and increasing your body-fat stores, as well as slowing down your metabolism. This is the exact opposite of what you want to happen.
Don't be the kind of person who complains about your situation but never does anything to improve it. Don't become "happy" with the status quo of being miserable. Now use this knowledge to take action!


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Referemce: Bodybuilding.com
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TO ALL MOTHERS, HAPPY MOTHERS DAY!

5/7/2016

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W3Schools.com.

Tips for How to Lose the Baby Weight​

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From the moment the baby weight starts to accumulate on our bodies, the scheming begins about how to drop the pounds once the little one arrives. After your baby is born and your days gradually begin to regain somewhat of a routine, it's time to put your ideas into action. If you're not sure exactly how to begin, here are seven proven steps for working your way back to your pre pregnancy bod—or better!
1. Get up and move
Most new moms are too sleep-deprived and overwhelmed to even think about exercise. That's perfectly OK. Most women's bodies aren't ready for serious exercise until six weeks after giving birth, anyway—longer if they've had a Cesarean section.
Start by walking around the block. If it feels good and doesn't cause or exacerbate bleeding, walk a little farther the next day. Do this until your six-week checkup, after which you should be ready to do 20 to 30 minutes of cardio 3 to 5 times a week.
You don't even have to leave your neighborhood: The Surgeon General says that pushing a stroller 1-2 miles in 30 minutes burns 150 calories. So does walking up and down stairs for 15 minutes.

2. Breastfeed
When you're breastfeeding, you need an extra 500 calories a day, or about 2,700 total. But since breastfeeding burns 600 to 800 calories a day, even if all you do is sit comfortably and feed your baby, you could still be losing weight.
Some lucky women can drop all their baby fat, and then some, through breastfeeding alone. But be aware that as soon as you stop or taper off breastfeeding, or begin supplementing your baby's diet with solids, your calorie needs will plummet. You could really pack on the weight if you don't adjust your diet downward and/or your exercise routine upward.
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3. Lift weights, get strong
Weight training will go a long way toward speeding up your metabolism. However, instead of going to the gym or investing in a set of dumbbells right away, you can incorporate your baby into your routine. Hold the baby to your chest and do lunges, say, or do lunges behind the stroller as you walk. Or lie on your back, holding the baby above your chest, and slowly press her up toward the ceiling several times.
If you're unsure about what you're doing, hire a personal trainer with knowledge in prenatal and postnatal fitness for a few weeks to get you on the right track.

4. Watch calories and fat
Say no to empty-calorie foods like sodas and chips, as well as fad diets that eliminate entire food groups. Instead, fill your diet with a variety of nutrient-rich meals containing lean protein, whole grains, fresh fruits and vegetables and plenty of low-fat dairy products, says Tammy Baker, M.S., R.D., a Phoenix-based dietitian and spokeswoman for the American Dietetic Association.
Experts advise against going on a diet right after giving birth. "To get your body back, you have to think health first," Baker says. "Your body is working to repair itself."
And try to spread out all those fresh vittles. Eating small, frequent meals throughout the day will keep your blood- sugar levels steady and help prevent you from overeating, Baker says. Keep in mind that if your calories are distributed throughout the day, they're metabolized more efficiently and are less likely to be stored as fat.
And watch the juices. All the vitamin C you need for one day is in a small glass of orange juice. Any more than that and you'll be drinking unnecessary calories.

5. Take naps
"Getting plenty of sleep has been shown to help with weight loss because you're not compelled to binge on high-calorie, high-sugar foods for energy," says Sheah Rarback, M.S., R.D., director of nutrition at the Mailman Center for Child Development at the University Of Miami School Of Medicine. Strange sleep cycles like those forced on you by a newborn can upset your metabolism and make it harder for you to lose your pregnancy weight, Rarback says. Take a nap anytime the baby does, housework be damned. That way, you won't end up with a long-term sleep deficit, and you'll keep your energy levels and your potentially naughty cravings in check.
Whatever you do, don't sacrifice sleep for exercise time in those early weeks. If you don't sleep enough, you won't have enough energy for satisfying workouts, anyway.

6. Eat healthful snacks
Eating too much sugar can send your blood-sugar levels on a roller-coaster ride. And when your blood sugar drops, you're more likely to eat the first thing you can get your hands on. So skip the sugary treats. To avoid temptation, keep only nutritious foods at your fingertips. And stock up on low-fat milk and yogurt for snacks, as studies have shown that calcium from milk and yogurt actually can aid weight loss by blocking a hormone that allows the body to store fat.
Also, eat high-fiber snacks like figs and raisins or whole-wheat crackers with veggies, suggests Rarback. They can fill you up and help with digestion and regularity.

7. Get with other new moms
It can be helpful to connect with other moms for regular exercise.  
​
Reference: http://www.fitpregnancy.com/ 
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LOW IMPACT VS. HIGH IMPACT EXERCISES: WHICH IS RIGHT FOR YOU?

5/1/2016

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Who Should Go Low? 
​​Low-impact exercises are most appropriate for beginners, as well as people with arthritis or osteoporosis and older adults, individuals who are obese, pregnant women, and people with bone, joint, connective tissue injuries. That's because low-impact exercise tend to be less jarring on the body and joints, and less intense overall (more on that below). According to the American Council on Exercise, keeping at least one foot on the ground at all times also reduces your risk of musculoskeletal injury.

Who Should Aim High? 
High-impact exercises tend to be more intense overall and therefore burn more calories. They may even strengthen bones better than lower impact options, but any impact can help with that, even if it's light. These types of exercises should be reserved for people who already have a baseline of fitness and are at low risk for joint problems because they pose a higher risk for injury, especially to the ankle, knee and hip joints as well as the spine. How?

If you remember high school science class, Newton's third law (the law of impact and reaction forces) explains why. For every action (force applied by one body to a second), there is an equal and opposite reaction (the second applies an equal force on the first but in the opposite direction). Whew! What that means as that your body must absorb the impact forces during high-impact moves. The force on your body while running (high impact) can be more than twice that of walking (low impact). A 150-pound person who runs will land on one foot with about 300 foot pounds of pressure on the ankle, knee and hip joints. This can result in overuse and stress injuries, especially in larger people and at fast speeds.

21 Low-Impact Workouts That Are More Effective Than You Think
Today we're  going to show you 21 low- (or no!) impact exercises to keep things varied, safe and full o’ fun. 
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1. Walking
W3Schools.com.
Walking is a stress-free way to stay movin. And tweaking that walking routine can really heat things up: Hit the hills, add dumbbells, or weighted ankle or wrist straps to really get that heart rate up .

2. Elliptical
Sorry treadmill, elliptical takes the cake when it comes to putting less stress on those legs.

3. Stairmaster
Not all gyms have staircases, but they probably have a Stairmaster. (Which is obviously way more exciting than a treadmill.) No gym nearby? No problem. Hit the real stairs.

4. Strength training
Most strength training exercises are low-impact and still work up a sweat. (Keep in mind those monster box jumps wearing a weighted vest doesn't exactly qualify.) Try squats, lunges, or supermans ( Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body)!

5. Cycling
Thank mom and dad for teaching us to take off the training wheels. Hopping on the bike is a fun way to fit in some exercise, with a lower chance of damaging the joints. And you don't even need to sign up for a spin class. 

6. Rowing machine
Spice up the cardio routine and bring the water sports to the gym? Yes, please. The rowing machine (impact not included) is an intense and fun way to work those arms, back, legs, and core. Score!

7. Kayaking
W3Schools.com.
Want to actually hit the water? Grab a kayak and jump on in! Kayaking works the arms and core (no crunches necessary) and can burn up to 400 calories an hour while seeing some stellar sights.
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8. Tai Chi
Try some meditation in motion to give those bones a break. This gentle, fluid movement may also help ward off headaches, helping to improve flexibility, too . (Whether that includes a hangover headache is unclear.)

9. Hiking
Another way to spice up a walk is to add some hiking terrain (opt for flatter areas, though, to keep impact to a minimum). Ready to strap on the boots and hit the woods? 

10. Rock climbing
To take off some stress, head to the nearest wall (err, rock wall, that is!). Climbing movements are typically slow and controlled, which works the muscles without the added strain.

11. Yoga
W3Schools.com.
It’s no tackle football, but the NFL pros are doing it. So ease up and add some spinal twists and half moons to that fitness routine. Or try aerial yoga to really lift the stress off the ground.

12. Pilates
High-impact sports won’t magically give us six-pack abs, that we know. The potential solution? Just roll out the mat for a quick Pilates session to strengthen the core and help increase flexibility.
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13. Total Body Resistance Training 
Also known as "TRX", it is a strap suspension system (say that three times fast) that’s easy on the joints but a serious challenge for your whole body. 
14. Swimming
W3Schools.com.
Skip the pool floats and start doing laps. Swimming is a great low-impact exercise with a boatload of benefits, from strengthening the shoulders to improving lung function .

15. Water aerobics
If laps in the pool gets repetitive, bring the aerobics class to the water. Some gyms even offer treadmills in the pool to really keep things interesting.

16. Snowshoeing
For a different kind of walk in the park, snowshoeing is the way to go. Working against the resistance of the snow will expend more energy than walking on dry land.
17. Step aerobics
Step aerobics is a form of aerobic power distinguished from other types of aerobic exercise by its use of an elevated platform (the step). The height can be tailored to individual needs by inserting risers under the step.
18. Ballroom dancing
Take a tip from Dancing With the Stars. Not only is dancing super sexy, it’s often easy on the body and a guaranteed great workout . So go grab a partner and give those dips, twirls, and whirls a spin!

19. Rollerblading
Let’s take a trip back to the 90s. Gliding on pavement won’t fail to burn calories while putting less stress on limbs. Now, if only stopping was that easy…
20. Cross-country skiing
W3Schools.com.
​This flat-terrain travel keeps things heated—even in the snow. So strap on the skis and start pumping those poles. You’ll keep the pressure light (as snow) on the body.

21. Golf
Now, now—golf isn’t just for the pros (or the retired). Take a trip to the fairway and get that swing on. Bonus points for skipping the golf cart and walking the course!

REFERENCE: 
http://greatist.com/fitness​
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6 WAYS TO GET RIPPED 6-PACK ABS!

4/21/2016

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There's no secret to developing your six pack. Check out these 6 nutrition and training tips to find out how you can succeed at your quest for six pack abs!

It seems like everywhere you look these days, you find website after website promising to reveal the next secret or long lost truth to getting six pack abs. While some of these sites are legitimate, most are just trying to scam you out of your hard earned money.
When trying to develop the ever so elusive six pack, it is easy to get caught up in flashy advertisements and marketing promises. The flashy videos, professionally written sales copy, and celebrity testimonials practically make it impossible to figure out what works and what is a scam.
With literally thousands of so-called gurus promising you the world, the task of translating the nonsense into language you can understand is a daunting one. Most people don't have the time to sift through all of that junk to pick out a winner.

​What are you supposed to do?

Here is the thing that many people, including a lot of trainers, overlook: diet. The single most important tool that you need in order to develop your abs is diet.
Regardless of what you've heard, or what the latest hyped up fat loss pill promised you, abs are made in the kitchen and not in the gym. You could have the best training program of all time, but if your diet sucks, so will your abs.
In fact, diet is responsible for about 90% of your results. The secret to six pack abs is not locked in a supplement pill or found in an ab workout or gadget.
Instead of falling for the empty promises, spend your time focusing on the things that matter, like solid nutrition principles, and leave the rest of the stuff alone.

​6 WAYS TO GET RIPPED 6 PACK ABS

RULE 1 EAT ENOUGH PROTEIN

Protein will help you build lean muscle as well as burn body fat. Out of all the macronutrients (protein, carbs, and fat) lean protein has the highest thermogenic effect on the body.
That makes it the most valuable macronutrient of all, because your body burns a ton of calories breaking it down.
This is one of the main reasons why professional athletes and competitive bodybuilders eat a diet that is high in lean protein and also have some of the best physiques on the planet! This goes for women also, not just men.
As we are all humans with basically the same DNA and tissues, we all need protein in order to survive and also to burn body fat!

RULE 2 EAT POST-WORKOUT CARBS

Most people have been falsely led to believe that carbohydrates are bad and that they will make you fat. This is definitely a myth that needs to be busted!
Of course eating too much of anything will make you gain weight, but natural grain or starchy carbs such as sweet potatoes, brown rice, and oatmeal are actually quite beneficial in your six pack quest, especially when consumed post-workout. When you eat carbs post-workout, they have the smallest chance of turning into body fat.
Try to eat moderate amounts of carbs and 1-2 cups of vegetables with each meal. This will ensure that your body gets the vitamins, minerals, antioxidants, and fiber it needs to function at its peak and remain healthy.

RULE 3 EAT HEALTHY FATS

Make sure you include healthy fats primarily from polyunsaturated and monounsaturated fats such as raw nuts, nut butters, fish oils, and olive oils into your diet.
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Dietary fat from these sources will keep your insulin levels stable, which is very important if your goal is to lose belly fat and reveal six pack abs. I am not saying to go out there and eat an entire bag of Planters Cashews.
I am simply saying that you do not need to be afraid to include healthy fats in your diet. With all of the so called "low fat diet" gurus out there and the huge amount of negative press about fats, it is easy to mistakenly believe that eliminating fats from your diet is good. But it is actually a dietary disaster, especially if you want a head turning physique.
By combining lean protein with the correct types and amounts of green leafy vegetables, good carbs, and fats you will begin to super charge your metabolism and turn your body into a 24-7 fat burning machine.
The best part about that is that you will be able to do it without a miracle supplement, ab gadget, and without doing hundreds of crunches

RULE 4 FOCUS ON YOUR DIET

In order to burn fat and reveal your washboard, six pack abs, it is important to eat a balanced diet that is made up of protein, healthy fats, and some carbohydrates.
Protein helps form the building blocks of muscle and is probably the most essential macronutrient of them all, mainly because your body burns a ton of calories digesting protein.
Calculating the right amount of carbohydrates to eat can be tricky, but a good strategy to use is to eat most of your carbs post-workout.
When you intake carbs post-workout your body quickly absorbs the carbs directly into the muscle tissue, promoting growth. Post-workout carbs also help your muscles recover faster, which will give you better results faster.
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Many people believe that eating fat will make you fat, but in reality, healthy polyunsaturated and monounsaturated fats such as fish oils, nuts, and olive oil will actually help you burn more fat than a low fat diet will.
Dietary fat in your diet will kelp keep insulin levels stable, which will help prevent you from gaining additional body fat.
The last diet tip is to include plenty of fiber and raw vegetables with each meal. Vegetables are jam packed with tons of fiber, antioxidants, vitamins, and minerals which are all essential for building a lean body and ripped six pack abs.

RULE 5 STOP DOING THOUSANDS OF CRUNCHES

Compound, multi-joint, total body movements will promote more total fat loss and promote a much bigger muscle building response than crunches and sit-ups ever will.
Personally, I think that it is completely pointless to waste an hour of your time doing hundreds of useless crunchesand sit-ups when that hour could be spent doing exercises that are more productive for fat loss.
Working as a fitness model, I generally work abs for about 20 minutes two or three times per week. There is just no reason to work abs any more than this! Here is a list of great compound exercises that you should have in your workout program:

RULE 6 USE SMARTER CARDIO METHODS

I'm sure you've probably heard that the best way to burn fat is to do long duration cardio at a slow to medium pace. This fat loss method is decent, but there is a much better way. I suggest doing interval workouts combined with abdominal exercises.
During the active recovery period of your interval workout, perform an ab exercise. For example, if you are doing interval sprints on a stationary bike or treadmill, run for 30 seconds at your maximum speed.
Hop off of the machine and immediately perform a set of 20 exercise ball crunches. Get back on the machine and crank it back up again. Repeat 5-8 times.
You can throw in a variety of different ab exercises during this interval session such as reverse crunches, planks, etc.

CONCLUSION

In summary, the key to getting rock hard six pack abs is to be sure to focus on your diet, while incorporating multi-joint, compound exercises and smart cardio into your workout routine. That is the long lost secret that you must use if you want to succeed in your six pack quest.
REFERENCE: www.bodybuilding.com
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OBESE PEOPLE OUTNUMBER UNDERWEIGHT PEOPLE FOR FIRST TIME IN HUMAN HISTORY

4/7/2016

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Obesity has been a growing problem in the U.S. for decades and increasingly its effect is being felt globally. A new study published by the Lancet Medical Journal finds that for the first time in human history, there are more obese people than underweight people in the world.
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The data -- which was pooled from studies, surveys and reports -- looked at 19.2 million men and women from 186 countries, and shows stunning changes in less than 40 years, with an increasing average body mass index in multiple countries from 1975 to 2014.
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The study estimates that 10.8 percent of men and 14.9 percent of women worldwide are obese, defined by a BMI of over 30, while just 8.8 percent of men and 9.7 percent of women are underweight, defined by a BMI of under 18.5.

​How Much Heavier Are People Today?

By looking at multiple studies, researchers found that globally BMI for both men and women have gone up. In 1975, men on average were found to have a BMI of 21.7 and women had a 22.1 BMI. In 2014, those figures ware 24.2 for men and 24.4 for women.
This means that the average person became 1.5 kg, or about 3.3 pounds, heaver each decade.

​What Does This Mean for the Future?

The researchers speculate that if these trends continue, approximately a fifth of men and women worldwide will be obese. Additionally, an estimated 6 percent of men and 9 percent of women will be severely obese, with a BMI of over 35, putting them at risk for a host of health problems, including heart disease, diabetes and high blood pressure.
"If present trends continue, not only will the world not meet the obesity target of halting the rise in the prevalence of obesity at its 2010 level by 2025, but more women will be severely obese than underweight by 2025," said Professor Majid Ezzati from the School of Public Health at Imperial College London. "To avoid an epidemic of severe obesity, new policies that can slow down and stop the worldwide increase in body weight must be implemented quickly and rigorously evaluated, including smart food policies and improved health-care training."
What Does BMI Means?
Body mass index (BMI) is measure of body fat based on height and weight. The higher the BMI, the greater the risk of some diseases, including high blood pressure, coronary artery disease, stroke, osteoarthritis, some cancers, and type 2 diabetes.​
How to Calculate Your BMI
Please click in the images for better visualization.
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BMI Classification
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​The Countries With the Highest, Lowest and Unchanged BMI

The tiny island nations of Polynesia and Micronesia have the highest BMI averages in the world, according to the study. In American Samoa, the average BMI for women reaches 34.8 and the average BMI for men is 32.2.
In some European and Asian countries, the average BMI has not increased. These countries -- including Singapore, Japan, Czech Republic, Belgium, France and Switzerland -- had virtually no increase in women's BMI averages.
The lowest BMI averages were found in Timor-Leste, Ethiopia and Eritrea. The lowest BMI for women was in Timor-Leste were the average BMI is 20.8 and for men the lowest BMI was found in Ethiopia with an average BMI of 20.1.
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Being Underweight Is Still a Problem for Many Throughout the Globe

The researchers said people being underweight is still a huge issue globally. A quarter of women in India and Bangladesh are underweight. A fifth of men in India, Bangladesh, Timor-Leste, Afghanistan, Eritrea and Ethiopia are underweight.
Being underweight put a person at risk for multiple health problems including anemia, infertility and osteoporosis.
Reference
http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(16)30054-X

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FLU PREVENTION TIPS

3/29/2016

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Most of the time seasonal flu activity can last as late as May. The flu spreads easily from person to person. Prevention is the key to maintaining a healthy environment during the entire flu season.
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  • Wash your hands frequently.
  • Avoid, as much as possible, touching the face with your hands.
  • Cough into elbows, not hands where it’s more likely to spread bacteria and viruses through touch.
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  • Clean and disinfect frequently touched surfaces at home, work or school, especially when someone is ill.
  • Twice a day, especially when you are in contact with other people, or when you get home, gargle with warm water containing table salt. It usually takes 2 to 3 days between the time when the throat and nose are infected and onset of symptoms. The gargling done regularly can prevent the spread of the virus. In a way, the gargling with salt water has the same effect on the person in a healthy state, that the vaccine in an infected person. We should not underestimate this simple, inexpensive and effective preventive method. Viruses do not support warm water containing salts.
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  • At least once a day, at night, as an example, clear the nostrils with warm water and salt. Blow your nose gently and then with a cotton swab (or some cotton) dipped in a solution of warm water with salt, pass in both nostrils. This is another effective method for reducing the spread of the virus. Cleaning the nostrils, containing warm water and table salt, it is an excellent method to remove impurities that host viruses and bacteria; it is an ancient custom in India.
  • Enhance their immune system by eating foods rich in vitamin C. If vitamin C is taken in the form of pellets or tablets, ensure that contains zinc in order to accelerate the absorption of vitamin C.
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  • Drink as much as possible hot drinks (tea, coffee, infusions etc.). Hot drinks clean the viruses which may be found deposited in the throat and then deposited in the stomach where they cannot survive because the local pH is acid, which prevents their proliferation.  
​It will be a great contribution if you get this message to as many people as possible. You provide a great public service to help fight this flu that has affected so many people.
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