Fitness myths uncovered

 

All fat is “bad fat”

Pick the bacon over toast at breakfast, for a delicious meal while stimulating your metabolism to utilize fat for energy throughout the day.  It’s critical to preface the encouragement of fat consumption with the importance of a low/no carbohydrate diet accompanying it.  
If both macro nutrients are consumed in significant quantities, as most American diets often are, will result in an environment ripe for fat storage and the means to do it.   

That said, adequate carbohydrate restriction and sufficient fat consumption will encourage optimal hormone balance in the body, improve metabolic efficiency and manage blood sugar levels.  

This shift in calories from carbohydrates to fat and protein will dramatically improve one’s capacity for weight management and overall health in the long term.

Lifting light weights for high reps is best for toning

When you place sufficient stress on your body through exercise the body’s response is to develop muscle.  Although varying the type of stress (angles, weight load, intensity, circuit training, etc.) is ideal to optimize the rate of progress, it does not determine the development of “toned muscle” vs. “bulky muscle”, you simply develop muscle.   

The aesthetic or visual display of that muscle will rely largely on body composition, driven by proper nutrition and the aerobic intensity of your program.  The latter can be accomplished simply by increasing the pace of your current workout, utilizing a circuit training style with minimal rest if fat loss is your goal.   

To be clear, this type of training is aimed at improving body composition or reducing body fat, not necessarily to develop “toned” muscle.   

If your goal is to achieve more “definition” then you should emphasize a nutrition regiment that is appropriate for the degree of fat-loss you seek.

Additionally, lifting as heavy as possible to achieve the desired rep count in your program, this can range from 4 – 25 reps, using a combination of rep ranges within one 4 week program to capture maximum results, regardless of your fitness goals.  

Never should you be using light enough weight that allows you to achieve the prescribed rep count with ease.  Everything we do in the gym is about forcing adaptation, placing your body under stress it cannot currently perform under, thus forcing it to change.

Crunches alone will give you 6-pack abs

Regardless of all the marketing slogans suggesting otherwise, developing a 6-pack requires more work outside the gym than in it.  Implementing a combination of abdominal exercises into your current program is smart for almost anybody and although it will impact core strength and the development your abdominal muscles it will do little to display the shredded 6-packs and flat stomachs we see in these cliché infomercials.   

The placement of our abs on the body (behind large fat stores) make them particularly hard to see unless a sufficiently lean body composition is achieved.  As such, a six pack is truly uncovered in the kitchen.

Lifting heavy weights will bulk women up

Because of the hormonal make up of women it makes it nearly impossible for most women to develop significant muscle naturally, regardless of the type of lifting they engage in.  That being the case, many women see even more benefit from lifting heavy and intense because it’s the most effective way to elicit physiologic response, eventually achieving the defined physiques we see on fitness covers.  

Many of our bikini competitors and fitness models lift weights in the same manner I do, in conjunction with a lean diet results in the impressive physiques you see in fitness magazines.

Eating “whole wheat” pasta and/or bread is healthy

Too often the “whole wheat” products marketed to us will trick you into thinking you’re consuming a healthier alternative to it’s white/starchy counterpart.  When a quick flip to the ingredients listed on back you’ll find that you’re still consuming essentially just starch.  

Starchy carbohydrates will effect blood sugar in the same way that table sugar does, in fact more.  When our bodies consume carbohydrates in this form we experience a dramatic rise in blood sugar/glucose, in response to this signal our pancreas begins releasing insulin in an effort to reduce or stabilize blood glucose levels by pulling nutrients out of the blood stream and into various energy stores throughout the body.   

Anything left over will be converted to triglycerides in adipose tissue (FAT).  Chronically high insulin levels will result in excessive weight gain in addition to numerous metabolic deficiencies.   

By dramatically reducing carbohydrate consumption it allows us to minimize the pervasive energy storage environment created by insulin.  

Equally important is the physiologic response to these low blood glucose levels, in much the same way our bodies signal to the pancreas to release insulin to lower blood sugar, our body begins releasing Glucagon in order to raise blood sugar.   The release of glucagon actually promotes the breakdown of energy stores (FAT) for the production of energy.

Long story short, when you’ve been consistent on your low carbohydrate diet for several days, you’ve sufficiently depleted the energy stores in liver and muscle, consequently utilizing adipose tissue or FAT as the primary source.

Read More Here: http://www.shyacademy.com/

Drivers Benefit From Exercise

Doug Crocker knows a thing or two about driving. The 74-year-old former Hartford police officer and his wife have navigated the continental U.S. three times in their motor home.

Even experienced drivers feel the effects of aging when behind the wheel. "It's harder to turn around now to look for blind spots," he said. "Backing up is a real issue too," especially when he drives the Jeep they tow along for in-town use.

Age-related decline in mobility, flexibility and reaction time can seriously impact driving and safety. Some simple, targeted exercises may ease normal age-related physical changes and help keep Crocker – and many of the 700,000 older Connecticut drivers -- safely on the road.

study by The Hartford Center for Mature Market Excellence and the M.I.T. Age Lab looked at the effects of exercise on older drivers' strength, flexibility, coordination and range of motion. Participants used a specially designed exercise program and an X-Box. Drivers who exercised for 15-20 minutes daily reported greater ease in turning their heads to look in blind spots when changing lanes or backing up, compared with a similar group that did not exercise.

The exercise group could also rotate their bodies further to scan the road when making right hand turns compared with non-exercisers. "When you think about the risks in intersections, that's a very positive outcome," said Jodi Olshevski, a gerontologist and executive director of The Hartford Center, part of The Hartford Insurance Company. The group was also able to get in and out of their cars more quickly, which translates to improved flexibility, something "so essential to be able to respond to all of the various actions that are required for driving," she said.

The study was important in establishing a connection between exercise and a specific fitness program and driving ability, added Olshevski.

"We wanted to look at the impact of physical fitness on driving skills of older drivers before they have really significant health issues," she said.

There were over 2.4 million licensed drivers in Connecticut in 2012, according to the latest figures available from the National Highway Traffic Safety Administration (NHTSA). Connecticut Department of Motor Vehicle data show that one in five drivers is age 65 or older. In Connecticut, 50 of the 332 fatal traffic crashes involved older drivers in 2012, according to the NHTSA.

Frank Pagerino, AARP's State Coordinator for Driver Safety, said, "Most older driver don't complain about their physical ailments, but when we start talking about it, they admit they can't walk, or it's hard to bend down, or turn their necks.'' That affects their ability to conduct maneuvers like lane changes, which require turning the torso and neck to make sure there's no oncoming traffic, he said. AARP is a partner with The Hartford Insurance Company, offering car insurance to mature drivers.

Older adults have a higher crash rate per mile driven and are frailer. So when they crash, their chances of injury or death is greater compared with a younger driver in that same crash, according to Yale doctoral student Nancy Knechel.

Knechel conducted a separate analysis on the effects of various interventions on improving skills of older drivers. She found that exercise was the best approach to maintaining driving ability in older adults compared with other activities like cognitive training.

Driving is more than getting from point A to B, she said. Seniors who don't drive have less social interaction, more depression, and worse overall health. "Even though it seems like a quick Band-Aid to take them off the road, it probably creates bigger problems," Knechel said.

In a 2013 national telephone survey of 1,107 drivers age 50 and older, turning their heads to look at blind spots, getting in and out of a vehicle, and reaching and adjusting the seat belt ranked as the top three physical challenges.

"The real question is what can people do to try to extend their ability to stay safe on the road as long as possible. That's why we wanted to look at the role of exercise as an empowerment model, rather than a reactive 'oh you've got to get off of the road' model," Olshevski said.

Many newer cars have built-in technology that addresses age-related challenges, like blind spot warnings, light-sensitive headlights and backup cameras. Fifty-one percent of consumers surveyed by the Hartford Center said they would feel safer with at least one of these technologies in their car.

AARP's Pagerino cautioned that technology is also a distraction, because "you're taking your eyes off the road to look at a screen and your concentration gets blurred. I'm a bit leery, but that's what's coming down the pike."

Read more here: http://www.courant.com/news/connecticut/hc-older-drivers-20140903,0,4592209.story

How Regular Exercise Can Make You Look and Feel Younger

There are several daily habits that can keep you looking and feeling young, and exercise is one of them. Studies have shown that exercising can even turn back the clock on aging, reversing some of the effects of time, and restoring your youth, inside and out.

Youthful Skin

A recent study performed by McMasters University in Ontario found that the skin of people who exercised regularly was structurally much younger than those who don’t. Even people over 50 had a dermis and epidermis resembling someone in the 20-40 age range when they exercised vigorously at least twice a week.

Improved Posture

One of the sure signs of aging is a tired, stooped posture. Maintaining core strength through exercise gives you the posture of a much younger person. If your posture is already suffering from age, it can be improved through exercise. Yoga and pilates are particularly effective with improving posture.

An Underage Attitude

One of the top aging factors in our lives is stress. It hastens the signs of aging both physically and mentally. Exercising reduces stress, along with our risk of cancer, heart disease, and diabetes. It also increases your energy levels, so you can live a high quality, youthful lifestyle. Those who exercise have a greater sense of self-confidence as well.

Increased Sex Drive

One of the greatest fears people have about aging is that they or their partner will lose interest in sex because of hormonal changes. Exercising has been shown to boost libido in a couple of ways. For one, it evens out hormone levels, leaving you feeling in the mood more often. The second thing exercise does for you in this area is to make you feel more attractive and comfortable in your own skin, which will make you feel more open to birthday suit time. Regular exercise is often the key to maintaining a youthful sex life.

Start Living the Younger You Today!

Troy

Continue Here: http://www.good4utah.com/story/d/story/how-regular-exercise-can-make-you-look-and-feel-yo/28900/7rgSNFNzIkS33utZlhdWjg

Low Carb Diet Comes Back Around Yet Again

A new study has caused the infamous low carb diet to come back around in the press yet again despite mountains of scientific evidence that in the long term, calories in vs. calories out–not carbs or fat–is what matter most in weight loss. The study was recently published in the Annals of Internal Medicine and it included 148 men and women. Half of the participants ate a low-fat diet while the other half ate a low carb diet, cutting out breads, pastas, potatoes, high sugar fruits, baked goods and other carb-laden foods.

At the end of the study, the low carb group lost eight pounds more than the low fat group, leading press headlines to once again shout the benefits of a low carb diet from the rooftops. Low carb dieting began as far back as the 1800s, but it became incredibly popular in the 1970s, when Dr. Atkins was at the height of his career. His eating plan became so entrenched in the American mindset that it became known as “the Atkins Diet,” or as some people enjoyed calling it, “the Atkins.”

Atkins’ philosophy was that by cutting out carbs, a person’s body would be pushed into what is called ketosis. That is when the body is forced to burn fat as fuel, but it is also a condition suffered by diabetic people as well as those with kidney disorders. Few doctors think that ketosis is a healthy state in which to be, and it is hard on the kidneys and other organs. The Atkins diet starts people out on a phase called “induction” in which they eat almost no carbs, then moves them into the weight loss phase, where they can eat limited carbs in the form of vegetables. Maintenance allows some fruit and alcohol as well.

It is true that people lose weight on the Atkins diet or most any low-carb eating plan, but some experts say that the weight loss is due mostly to the drastic calorie reduction that occurs when carb-rich foods are cut from a person’s daily intake. Indeed, as USA Today reports, larger studies have shown no significant difference in weight loss between low fat and low carb diets.

Perhaps the most research has been done on the effect of calorie restriction as it pertains to weight loss. What the body of research over time shows is that calories are the main factor in determining weight loss. When someone burns more calories than they ingest, they will lose weight barring any underlying medical condition. This has been proven again and again in numerous meta-analyses over at least 50 years.

Nearly all diets rely on one basic factor for success: calorie restriction. Whether that restriction occurs due to cutting out food groups, counting points, measuring portions, eliminating sweets, adding exercise or replacing meals with shakes and bars, all the diets have one thing in common and that is a net reduction of calories.

Low carb diets have come back around yet again, but like the current gluten-free hysteria, low carb is a trend; a fad that keeps waxing and waning over time. To lose weight for the majority of healthy people, calories must be reduced somehow, and no amount of marketing for any specific diet will change this proven fact.

http://www.viralglobalnews.com/health/low-carb-diet-comes-back-around-yet-again/16086/

Can you get addicted to exercise?

You've probably heard of "runner's high" and "yoga bliss" -- feelings of euphoria that can come after periods of exercise. And maybe you've heard people talk about how they "have" to work out -- as though if they didn't exercise, they'd suffer severe physical or psychological repercussions.

But is exercise a potent enough "drug" that it can literally make a person an addict? Do some people really need to work out -- and will they suffer withdrawal symptoms if they don't?

The verdict: Exercise can be addictive for some people (but they're the exception)

Ask sports psychologists if exercise addiction is legitimate, and many will confirm that it is.

However, research suggests that so-called exercise addiction affects only a small subset of people -- those who push too hard and exercise when they're injured or exhausted, or to the point that it adversely affects their work and relationships.

So unless you're about to lose your job because of your gym habit (or are running marathons each morning despite having shin splints), you're probably not truly "addicted" to exercise.

People who exercise with fervor -- but responsibly -- aren't addicted; they're what sports scientists refer to as "committed exercisers."

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According to Andy Martin, a personal trainer at the Aria Athletic Club and Spa in Vail, Colorado, many people feel guilty after missing workouts, or notice negative changes in their body (such as tighter muscles and joints) when they don't exercise. These people make exercise a priority, but don't suffer from an exercise addiction.

here are a number of reasons people get hooked on exercise in this healthy way. "Runner's high is an actual 'high' in the literal sense of the word," explains Martin.

"During and upon completion of an intense workout -- whether it be an endurance race or a high-intensity weightlifting session -- endorphins flood the brain and can induce an emotional response that can range from satisfaction to euphoria, depending on the intensity of the activity."

For some, group exercise in particular can provide social support, which is a big need for most people.

Of course, becoming "hooked" on exercise requires an understanding of the value that physical activity inherently holds, says Martin.

Some people want to go to the gym because they don't want to suffer from heart disease or stroke. Others show up regularly because they want to maintain their appearance (or have their pants fit after they splurge on dessert). Still others want to be sure they can keep up with their kids.

Whatever your reason for working out, as long as you aren't skipping important meetings to get in a run or doing one-armed push-ups because your other arm is in a sling from overuse, you're more likely to be addicted to your morning coffee than to your treadmill.

Spending A Lot of Time in Facebook can Lead to Eating Problems

A new study shows that young women who invest a lot of time on Facebook are more conscious on how they look and their body image looks like which  can help   raise the risk of eating problems.

This study  was conducted on 960 college students and how much time they spent on social media sites, how relevant are the "LIKES"  to them and if they have "UNTAGGED" pictures of themselves.

The study also reveals that above 95% of the subjects spends almost 20 minutes on the site per visit and an hour each day. Women who spends time on Facebook are more likely stressed about their weight and body shape that can lead to eating disorders. These women  give value on received  comments and likes on Facebook, and constantly UNTAGGED themselves from photos and observe their photos with pictures of friends.


 Its not all bad for Facebook according to researchers.

 Facebook can also help women about the ethical ways to maximize social media sites that can lead to better self image and prevent eating problems.

 According to study author Pamela Keel, of the Department of Psychology at Florida State University "Facebook merges powerful peer influences with broader societal messages that focus on the importance of women's appearance into a single platform that women carry with them throughout the day," 

 "As researchers and clinicians attempt to understand and address risk factors for eating disorders, greater attention is needed to the emerging role of social media in young people's lives," Keel said. The study was published online recently in the International Journal of Eating Disorders.

Mediterranean diet linked to longer lifespan and better health

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New research suggests that middle-aged women who follow a Mediterranean diet or similar may increase their lifespan and avoid physical or cognitive impairments and chronic illnesses in older age. This is according to study published in the Annals of Internal Medicine.

The Mediterranean diet follows the eating habits of people living in Crete, many parts of Greece and Southern Italy.

Fitness tips to follow without using the gym

We always hear these different methods to exercise but how do we know which ones truly work? Well, not everyone is the same, so not every fitness tip will work. However, there are a few pieces of advice you may actually be interested in following!

How to Keep Your Quinoa Consumption Ethical

If you follow sustainable food news, chances are you ran across some stories recently about quinoa that made your heart a little bit sad.

The gist of the narrative is that because people in wealthy western nations are eating more quinoa, the ancient grain is getting too expensive for the people who traditionally relied on quinoa as a dietary staple.