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.

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.

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.

​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.

​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.

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

Compare your photo with this chart  from the right to identify your butt type

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.

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.

​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.

​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.

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.

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.

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).

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. 

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. 

Bent-leg pulses: For this exercise, you'll need a small ball like Pilates Mini Exercise Ball.

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REFERENCE: http://www.smh.com.au

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. 

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.

​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, ​

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.

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.

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

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.

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.

Increases Performance, Stamina, Strength And Wellbeing

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 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

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 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 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.

• 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 

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:

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 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.

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.
​
There is no doubt that the legacy of Rio 2016 will live on for a long time to come.

REFERENCE: ​https://www.olympic.org

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.

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.

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/

Training is good. Training hard is better. But training consistently is the key to drastic, lasting change to your health, performance and body composition. ​​

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.

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.

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

REFERENCE:  www.livestrong.com

REFERENCES: www.livestrong.com

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!

​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.

​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.

​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.

​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.

​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.

​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.

​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

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

​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.

​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.

​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.

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. 

​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.

Reference: Dr. Mehmet Oz, cardiothoracic surgeon, author, and host of The Dr. Oz Show.

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! 

​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.

​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.

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."

​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.

​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.

​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.

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.

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.
​
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/ 

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. 
​
1. Walking

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

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.
​
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

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.
​
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

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

​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​

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.

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.

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!

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.

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

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:

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.

REFERENCE: www.bodybuilding.com

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.

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.

Britons devour an average 11 kg of chocolate each per year, with a fair chunk consumed over Easter. With chocolate claimed to boost our mood, this should make us blissfully happy this Sunday. But is this true? What really happens to our bodies when we binge on an egg or ten?

Just like the caffeine in coffee, the cocoa in chocolate is a chemical powerhouse, rich in active compounds that are quickly absorbed, affecting everything from our energy levels to mood. Nutritionally, cocoa in chocolate contains many biologically active substances that have positive effects on human health, including flavonoids, theobromine and magnesium.
Of course, much depends on the kind of chocolate you scoff – the healthy compounds are in the cocoa, so the darker the chocolate the better it is for you.

MOOD
Dark chocolate that contains at least 70 per cent cocoa is a much cheerier option than milk chocolate. Within one to two hours, the active compounds in the cocoa are absorbed into the blood stream, and give us pleasure.  Chocolate contains phenylethylamine, which has some aphrodisiac-like properties. However, the body gets rid of it very quickly, so the actual effect of this is very small and more likely to be psychosomatic. But chocolate does increase serotonin and endorphin levels in the brain to give that short post-eating high. In fact, the elation really is momentary. According to a 2007 study published in the journal Appetite – chocolate soothes a bad mood for just three minutes.

STRESS
There is some evidence that chocolate has a natural calming effect one to two hours after eating it. A Swiss study in 2009 found that subjects who ate 40g of dark chocolate a day over two weeks had reduced cortisol levels, our natural stress hormone.

THE FIRST BITE
Chocolate gives us immediate sensory pleasure from the taste on our tongues, and within 15 minutes sugar is converted to blood glucose that gives us an energy burst. But after an hour or so our blood glucose levels fall and “crash” – this is most severe with milk chocolate, the most sugary kind.  A spike in insulin causes a lower blood sugar level than you started with, causing headaches, fatigue and lethargy.

APPETITE
Chocolate has appetite-suppressing properties that can help you lose weight. Not only is it high in fat, which makes you feel full for longer, researchers in Italy have found the flavonol in dark chocolate improves insulin sensitivity, which improves our ability to absorb sugars rather than store them as fat. Another study in the Netherlands showed that even smelling dark chocolate resulted in a decrease in the hunger hormone, ghrelin.  This only applies to dark chocolate, as milk chocolate can often have the opposite effect. Tests in animals suggest that the flavonols in chocolate could potentially play a part in preventing obesity and type 2 diabetes.

GUT DISCOMFORT
Chocolate contains caffeine, a bowel stimulant that can trigger symptoms of irritable bowel syndrome (IBS) as it transits through the small and large intestine 4-5 hours after eating it. Caffeine also raises acid levels in our stomach, which facilitate digestion, but can also result in heartburn, acid reflux or inflammation of an existing stomach ulcer. If you struggle with acid reflux or other gut problems, you might find that chocolate tastes great going down but not so good once it hits the stomach.

BRAIN FUNCTION
An Easter egg won’t make you an immediate genius, but regular doses of dark chocolate can improve our brainpower and memory, according to a number of studies. Moreover, a report published in the New England Journal of Medicine in 2012 found a “surprisingly powerful” correlation between chocolate intake per capita and the number of Nobel laureates in various countries.

BLOOD PRESSURE
A 2012 Cochrane Group report into dark chocolate found that a couple of squares each day – about 100g – can lead to a small reduction in blood pressure. The report said flavonols in cocoa produce nitric oxide, which 'relaxes' blood vessels and makes it easier for blood to pass through them, lowering blood pressure.
Heart health and cholesterol
Several long-term studies have linked eating dark chocolate to a small decrease in “bad” LDL cholesterol, which can occur as little as two hours after eating chocolate. One study also suggests that bacteria in the stomach ferment chocolate into useful anti-inflammatory compounds that are also good for the heart health and reduce the death rate in heart attack survivors.

But any health benefits from chocolate are based on moderation and cocoa content. Most of the studies say the beneficial effects of chocolate are in the range of 80g a week. And although both milk and dark chocolate both contain cocoa, milk chocolate contains a much higher amount of dairy product and sugars. Go for dark.

Reference: http://www.telegraph.co.uk/

The term 'processed food' applies to any food that has been altered from its natural state in some way, either for safety reasons or convenience
 
In a huge cross-sectional study of what Americans eat every day, researchers at the University of São Paulo and Tufts University in Massachusetts found that more than half of the foods that Americans eat are “ultra-processed.”
 
The researchers define ultra-processed foods as those containing substances you wouldn’t ordinarily use while cooking—“flavors, colors, sweeteners, emulsifiers and other additives”—that either “imitate unprocessed or minimally processed foods” or “disguise undesirable qualities of the final product.” They’re packed with stuff designed to trick your senses into thinking that the gunk you’re about to eat actually tastes, smells, or looks like the real food you should be eating.
 
Ultra-processed foods, on the other hand, are literally sham food. And they make up a whopping 57.9% of the American diet. By comparison, minimally processed or unprocessed foods—like meat, most fruits and vegetables, eggs, pasta, and milk—make up only 29.6% of Americans’ daily food consumption. The rest of the average American diet consists of just plain "processed" foods (as opposed to ultra-processed or minimally processed ones) like cheese.

One advantage of cooking food from scratch at home is that you know exactly what is going into it, including the amount of added salt or sugar. However, even homemade food sometimes uses processed ingredients. Read on to find out how you can eat processed foods as part of a healthy diet.

​Most shop-bought foods will have been processed in some way. Examples of common processed foods include:

• breakfast cereals
• cheese
• tinned vegetables
• bread
• savory snacks, such as crisps 
• meat products, such as bacon
• "convenience foods", such as microwave meals or ready meals
• drinks, such as milk or soft drinks

 
Food processing techniques include freezing, canning, baking, drying and pasteurizing products. 
 
Not all processed food is a bad choice. Some foods need processing to make them safe, such as milk, which needs to be pasteurized to remove harmful bacteria. Other foods need processing to make them suitable for use, such as pressing seeds to make oil.
 
Freezing fruit and veg preserves most vitamins, while tinned produce (choose those without added sugar and salt) can mean convenient storage, cooking and choice to eat all year round, with less waste and cost than fresh.

​Ingredients such as salt, sugar and fat are sometimes added to processed foods to make their flavor more appealing and to prolong their shelf life, or in some cases to contribute to the food's structure, such as salt in bread or sugar in cakes.
This can lead to people eating more than the recommended amounts for these additives, as they may not be aware of how much has been added to the food they are buying and eating. These foods can also be higher in calories due to the high amounts of added sugar or fat in them.
 
Furthermore, a diet high in red and processed meat (regularly eating more than 90g a day) has also been linked to an increased risk of bowel cancer. Some studies have also shown that eating a large amount of processed meat may be linked to a higher risk of cancer or heart disease. 

​Processed meat refers to meat that has been preserved by smoking, curing, salting or adding preservatives. This includes sausages, bacon, ham, salami and pâtés.
The Department of Health recommends that if you currently eat more than 90g (cooked weight) of red and processed meat a day, that you cut down to 70g a day. This is equivalent to two or three rashers of bacon, or a little over two slices of roast lamb, beef or pork, with each about the size of half a slice of bread.
 
However, it's important to remember that the term "processed" applies to a very broad range of foods, many of which can be eaten as part of a healthy, balanced diet.

​Reading nutrition labels can help you choose between processed products and keep a check on the amount of processed foods you're eating that are high in fat, salt and added sugars.

​There are guidelines to tell you if a food is high or low in fat, saturated fat, salt or sugar. These are:

r example, if you are trying to cut down on saturated fat, try to limit the amount of foods you eat that have more than 5g of saturated fat per 100g.

Conclusion: It’s fine to eat processed foods in moderation. Look at the nutrition facts label and ingredients before you come to the conclusion if a processed food is good or bad. 

Reference: 
Processed Foods - What's OK, What to Avoid
Reviewed by Jill Kohn, MS, RDN, LDN
Published November 09, 2015
http://www.mensfitness.com/

If the fructose in sugar and high fructose corn syrup has been considered alcohol without the buzz in terms of the potential to inflict liver damage, what about the source of natural fructose, fruit?

​Only industrial, not fruit fructose intake was associated with declining liver function. Same thing with high blood pressure. Fructose from added sugars was associated with hypertension; fructose from natural fruits is not.  If you compare the effects of a diet restricting fructose from both added sugars and fruit to one just restricting fructose from added sugars, the diet that kept the fruit did better. People lost more weight with the extra fruit present than if all fructose was restricted.

These deleterious effects of fructose were limited to industrial fructose, meaning table sugar and high fructose corn syrup, with no evidence for a negative effect of the fructose in whole fruit. This apparent inconsistency might be explained by the positive effects of other nutrients (e.g., fiber) and antioxidants in fresh fruit.

If you have people drink a glass of water with three tablespoons of table sugar in it, which is like a can of soda, this is the big spike in blood sugar you get within the first hour. Our body freaks out and releases so much insulin we actually overshoot, and by the second hour we’re relatively hypoglycemic, dropping our blood sugar below where they were when we started out fasting. In response, our body dumps fat into our blood stream as if we’re starving, because our blood sugars just dropped so suddenly.

What if you eat blended berries in addition to the sugar? They have sugars of their own in them, in fact an additional tablespoon of sugar worth, so the blood sugar spike should be worse, right? No, not only no additional blood sugar spike, here’s the critical part, no hypoglycemic dip afterwards. Blood sugar just went up and down without that overshoot and without the surge of fat into the blood.

This difference may be attributed to the semisolid consistency of the berry meals, which may have decreased the rate of stomach emptying compared with just guzzling sugar water. In addition, the soluble fiber in the berries has a gelling effect in our intestines that slows the release of sugars. To test to see if it was the fiber, they repeated the experiment with berry juice that had all the sugar but none of the fiber. As you can see, a clear difference was observed early on in the blood sugar insulin responses. At the 15 minute mark, the blood sugar spike was significantly reduced by the berry meals but not by the juices, but the rest of the beneficial responses were almost the same between the juice and the whole fruit, suggesting that fiber may just be part of it. It turns out there are fruit phytonutrients that inhibit the transportation of sugars through the intestinal wall into our blood stream. Phytonutrients in foods like apples and strawberries can block some of the uptake of sugars by the cells lining our intestines.

Adding berries can actually blunt the insulin spike from high glycemic foods. Here’s what white bread does to our insulin levels within 2 hours after eating it. Eat that same white bread with some berries, though and you’re able to blunt the spike. So even though you’ve effectively added more sugars, in the form of berries, there’s less of an insulin spike, which has a variety of potential short and long-term benefits. So if you’re going to make pancakes, make sure they’re blueberry pancakes.

Reference: http://nutritionfacts.org/

​The truth is that corn syrup and high-fructose corn syrup are two different products.

Both products are made from corn starch, but regular corn syrup is 100 percent glucose, while high-fructose corn syrup (HFCS) has had some of its glucose converted to fructose enzymatically.

Scientists are examining the potentially negative effects of consuming large amounts of fructose in the form of HFCS, but regular corn syrup is not part of that consideration, as it does not contain fructose.

That doesn't necessarily mean the corn syrup you buy in the store is HFCS-free, unfortunately.

Manufacturers sometimes add HFCS to regular corn syrup, but it will be listed as an ingredient if that is the case. So read labels carefully or stick with Karo, which does not add HFCS to their products.

Of course, like all refined sweeteners, corn syrup should be consumed in moderation. A few times a year around the holidays — in your grandmother's famous pecan pie recipe or the caramel candies everyone loves — sounds just about right.

Reference: http://nutritionfacts.org/

Despite the long presentation to be an advertisement from the Nucific company to sell the product BIO X4,  it is also quite informative.

Dr. Amy Lee is a certified Bariatric Physician whose lifetime work specializes in internal medicine and physical nutrition. She is the founder and director at the Integrated Wellness Center in Los Angeles, CA and has degrees from the American Board of Internal Medicine, National Board of Physician Nutrition Specialists (NBPNS) and American Board of Obesity Medicine.

If you watch the presentation, you will find her healthy weight management approach is rooted on avoiding 3 harmful foods that we should all stop consuming and using on a daily basis along with adding her 4 natural weight loss boosters and digestion helpers.

• Her first major harmful health food was sugar-laden yogurt.
• Her second major harmful health food was high-fructose corn syrup (HFCS) wheat beard.
• Her third major harmful health food was sugar and HFCS cereal bars.

She also gave way to her number one carbohydrate to avoid in olestra/olean (banned in Canada, China and Europe) which was created by Proctor & Gamble to be a calorie and cholesterol fat free substitute.  She was quick to point out that carbs, gluten and sweets are okay to eat in moderation but to completely stay away from soda, pop and even diet sodas.

With recent news that the federal government is urging Americans to limit their sugar intake to only 10% of calories consumed there are a lot of people left scratching their heads. New labelling mandates could require food manufacturers to denote whether or not their products contain added sugar in an effort to raise awareness. With over 300 million cases of diabetes worldwide and no sign of slowing, it’s time to take a look at what we can do to steer the nutrition ship back on course.
There are myriad sweeteners available to consumers, but almost no cohesive summary about what they are and which ones make metabolic sense. This article aims to shed a little light on what’s out there and how sugar alternatives stack up against each other.
Sugar is a carbohydrate and carbohydrates are broken down into four distinct groups – complex sugars (starch), simple sugars (glucose), indigestible carbohydrates (fiber), and sugar alcohols (sweeteners). That final one, sugar alcohols, are not sugars or alcohols, but their own group of nutritional compounds that happen to taste sweet. Contrary to popular belief, many of these are found naturally in smaller quantities, but because they’re mass manufactured they get a bad reputation as being created by science, and therefore, seen as artificial. Pretty soon the FDA may require food manufacturers to state whether or not their foods have “added sugar.” So what does this mean for sweeteners? Take a look below: 

There are three things to examine when categorizing simple sugars: Sweetness compared to sucrose, Energy (calories) and Glycemic index. Since sucrose is a 1 on the sweetness scale, each corresponding number under sweetness illustrates its taste compared to sugar. The calories category, denoted as “kcal/g,” stacks up pretty evenly. The last category is the glycemic index. This is based on the ability of the sweetener to raise blood glucose levels. Glucose is the standard form of simple sugar so it has a glycemic index of 100 and each of the other sweeteners are in comparison to glucose. ​

Sucralose – Widely used and approved by over 100 countries, sugar-like taste
Allulose – found in nature, low glycemic index, remarkable sugar-like taste
Erythritol – high digestive tolerance, low calories, found in fruits
Stevia – Plant-derived, pleasant taste (in proper amounts)

Xylitol – Sugar-like taste, but has low digestive tolerance.
Sorbitol -- Low digestive tolerance and lacks sweetness, occurs naturally in many fruits and berries.
Isomalt – Minimal effects on blood sugar and diabetic friendly, but lacks sweetness and has low digestive tolerance.
Honey – Completely natural and rich with vitamins, minerals and phytochemicals, but has high fructose content.
Sucrose – Since it’s table sugar it tastes great, but greatly contributes to obesity and diabetes.
Glucose – sweet taste, but directly effects glucose levels in the body.
Fruit Juices – Sweet taste and found naturally, but depending on type, can increase glycemic index.

Maltitol – Can cause severe intestinal upset, but still widely used in chocolates.
High Fructose Corn Syrup – Directly linked to raising obesity across the world, prevalent in almost all sweet drinks.
Maltose – Higher glycemic index than table sugar, bad for diabetics and aids in tooth decay.
Maltodextrin – Can damage gut bacteria and has a high glycemic index.
Agave – Very high levels of fructose contributes to diabetes and obesity.
Acesulfame K – Synthetic, has been linked to cancer in rodent studies.
Aspartame – Contains known cancer causing agent phenylalanine.
Saccharine – Must be labeled as cancer causing in lab animals, should be avoided at all costs.