I have seen too many people go through the yo-yo dieting and by the time they get to the correct answer for effectively losing fat (which is a healthy and balanced diet), they have screwed up their metabolism so much and it takes a long period of time to regulate it again.
If you are looking to lose body fat permanently, you must boost your metabolism by developing lean muscle tissue. In addition to solid strength training workouts, you must fuel your body with a healthy nutrition plan.
Look at a car as an example. If your car does not have enough fuel (gas) it will not run correctly and eventually stop until you refill it. If you do not provide your body with enough fuel (food) it will also not run efficiently.
In order to lose weight and fat you must expend more calories than you take in. This concept makes sense but the problem lies when people actually under eat and end up slowing down their metabolism. This happens because eventually your body goes into protection mode and holds onto as much fuel as possible.
The key to effective fat loss is to properly fuel your body with the right foods at the right times. Here are some key points to help your nutrition plan become as efficient as possible.
1. Eat 5-6 small meals and snacks per day. This will help regulate your blood sugar, prevent overeating at night, and keep you energized for training sessions and daily activities.
2. Eat about 20 grams of protein with every meal. Protein provides the building blocks for our muscles and also is slower to digest thus keeping you full longer.
3. Eat complex carbohydrates and avoid too much sugar and starch. Carbohydrates provide our bodies with high amounts of energy but stay away from the refined and simple kinds. Whole grain breads and rice are better than white but try to get as much fiber and carbohydrates from fruits and vegetables.
4. Choose smart snacks between meals. Eat a small snack between every meal to help regulate your blood sugar and energy levels. This will keep your meals smaller and ultimately cut down on the amount of calories you eat. With this you are well on your way to losing body fat. Great snack choices include; unsalted natural nuts, Greek yogurt, low fat cottage cheese, low fat chocolate milk, Balance Bars, fruit, and veggies.
5. Consume a post-workout nutrition shake. Drink 8-12 ounces of low fat chocolate milk immediately after you train in order to refuel the body, maintain hydration, and help with recovery. This will also prevent overeating if you wait too long after your training session. This small amount of protein will refuel and recharge without adding a lot of calories. The carbohydrates will provide energy and help transport valuable nutrients.
Eating small meals and snacks containing nutrient dense foods (proteins, healthy fats, and fiber) will help to maintain blood sugar and energy levels, and will ultimately give you enough calories to support healthy fat loss and muscle gain. Fill your day with lean proteins (chicken, turkey, fish), fruits, vegetables, low fat dairy, nuts, whole grains, and plenty of water.
Be sure to avoid the “less is more” principle when it comes to eating because if you are eating healthy foods and timing them correctly, you will be in great shape for losing body fat and developing a great metabolism.
Callie Durbrow runs Brookline personal training programs for busy individuals looking to lose fat, boost their metabolism and gain strength. Check out Cambridge personal trainer for more information.
Everyone wants a toned core and flat abs. If your back hurts, strengthen your core. Do more crunches and sit ups to burn belly fat. There are many myths out there but do people really know how to properly train the core to achieve maximum fat loss results?
First and foremost I want to discuss the anatomy of the “core” and what muscles are actually involved in all this crunch and sitting up. Many times when people think of the core they think about the abdominal muscles only. This is a mistake because it usually leads to minimal results and overuse injury. The core of the human body is made up of many muscles, small and large, that provide stability, balance, power, strength, and movement.
For the sake of this article let’s keep the anatomy simple and avoid getting into small groups of certain muscles. The main muscles of the core are:
o Abdominals
o Lower Back (Erector Spinae)
o Oblique Muscles (rotators)
o Hip Flexors
o Hamstrings
o Gluteus
o Quadriceps
There are several sub areas of each of these muscle groups but this gives you the general idea of just how much is involved with core movement and strengthening. The core is the gateway to all power and strength. Think of your body as a chain. If there is a weak link in any part of the chain, maximum effort in a given movement cannot be achieved. When you perform a squat you must transfer energy from the floor through your lower body and eventually through your core in order to get to the standing position.
If your lower body is strong but the abdominals or lower back piece of the chain is weak, your squat movement will be less than desired. In that same scenario if you have very little gluteal (butt muscle) activation, as you progress through your squat, your lower back muscles will have to take over to overcome the force of the movement. They are going to be stressed more than necessary and this can lead to injury. Having a strong and balanced core is the key to any exercise and will help you see progress in any training program regardless of your goals.
In order to strengthen the core, I take the same approach as I do for any other muscle group or movement. Work the muscles together and avoid isolation. Basic crunches will do nothing for your overall development. An isolated spinal flexion movement is really unnecessary because you are not recruiting any of the synergist muscles around that particular joint area.
Think of the core training like training any other area. Would you do 100 squats with no external weight other than your own body? Probably not because it would take way too much time and would be of very little value. So why would you do 100 crunches with no weight? The abdominals and the entire core region need to be taxed progressively overloaded in order to see results.
Here are a few of the most basic but effective core training exercises. The movements can be done in a gym setting or at home because they require little equipment. The movements have the same principles as any strength movement. Focus on multi-joint movements that use several muscles, use weight to overload the muscle (focus on form first), and use a balanced approach to training the body.
1. Dumbbell/Kettle bell Sit Ups
2. Standing Band Crunches
3. Medicine Ball Rotation Throws
4. Cable Rotations (straight arm for more difficulty)
5. Ab Wheel- the “evil wheel”
6. BB Dead lifts
7. BB or DB Squats
8. Glute Ham Raises
9. Hanging Knee Raises
10. Overhead Carries (DB, KB, Sandbag, or any heavy object)
Any large movement will immediately tax the core muscles but this gives you an idea of some exercises that you can incorporate into your training plan.
Everyone wants a toned and lean core but most people go about it the wrong way. Focus on large movements that burn more calories, incorporate multi-joint movements to train the core, and eat a healthy diet.
Medford personal trainer Callie Durbrow runs small group training programs for busy individuals. Her training programs are athletic based and help clients burn fat and build strength. For more information visit fitness training
So when we are looking to enhance ourselves we generally will focus on the upper region as this gets more attention than anywhere else.
The different elements to consider:
Hair – having the latest colour and style is probably one of the biggest benefactors and can make a big difference to the look. For women the options can include hair extensions or even hair straightening will make you look younger and different. Fashion magazines and the TV have a big influence on people’s choice in styles and this drives styles and trends as people want to follow and copy a style.
Skin – this can range from simple gels and lotions to improve colour and texture right through to skin peels and more advanced cosmetic systems being developed as people want to maintain or change their skin but without compromising their long term skin.
Cosmetic treatments – these include things like botox and skin peels which can enhance the features of the face and remove wrinkles tend to be the most commonly used reason for embarking on these type of treatments. They can cost quite a bit of money and do not last forever but many people continue to use cosmetic face treatments to make themselves look and feel good.
Tanning – this is an area of great debate at the moment in the UK as the governing bodies and skin cancer organisations try and restrict the use of sunbeds for younger people and restrict the amount of times these are used on a regular basis. This article is not to debate that argument one way or the other but whether it is the use of UVA sunbeds, fake tanning lotions or simply going out in the sun and getting a great tan on the face can make us look great and more healthy.
Teeth whitening – this can range from basic home kits right through to advanced whitening systems like laser whitening or zoom whitening. These teeth whitening methods are common because they offer instant whiteness in just one hour and one treatment and having brighter whiter teeth can greatly enhance your smile and make you look younger. Removing horrible yellow or brown stains in what teeth whitening will look to achieve.
Cosmetic dentistry – this more recently has become something people are going abroad to achieve and find a new smile but why? In the UK we have some of the best cosmetic dentists in the world and I agree this might cost a bit more than going outside the UK but why take the risk? Having veneers is very popular treatment as these offer a consistent whiteness and evenness to the teeth which is worth spending the money if your natural teeth are not straight and white.
Summary
Having a great looking hair, face, skin and teeth will only make you look and feel great so why not treat yourself today!
There is plenty to see at West London Teeth whitening or learn more at Reading Berkshire Tooth whitening
Aging. Many people begin to lose their acute hearing as they age. This occurrence, the medical term being presbycusis, can result in tinnitus. Pesbycusis may start around age 60.
Sinus Infection/Colds. Infections of the sinuses or ears can produce temporary tinnitus. This would naturally clear up as the body heals.
Noise Exposure. Extended exposure to very loud noises can damage one’s inner ears. Heavy equipment, jack hammers, rock concerts, chain saws, airplane engines and other extremely loud sounds are one of the common tinnitus causes. Microscopic hair-like nerve endings in the inner ear can become damaged with the result being tinnitus. For this reason, one should wear protective gear when exposed to the loud noises for long periods of time.
Ear Blockage. Something as simple as an abundance of ear wax is a common cause of tinnitus. Ear wax is a natural and healthy coating but a buildup can impair hearing and produce ear ringing or tinnitus.
Bone Changes. A hereditary condition which causes the bones in the ear to harden and change can be one of the more common tinnitus causes. The medical term for this condition is ostoclerosis.
Medication. A high dosage of aspirin or antibiotics may cause tinnitus. A side effect of some prescription drugs can cause of tinnitus. Some cancer drugs have been known to cause this, and higher doses may increase the severity of tinnitus.
Meniere’s Syndrome. This is an inner ear condition which involves the ear fluids production, pressure and composition. It often results in hearing loss, dizziness, and tinnitus.
Health. A number of health conditions can cause or worsen tinnitus. In many cases, an exact cause is never found.
Injuries. Injuring the neck or head can cause neurological disorders that affect nerves that are involved in hearing. This would be a more prominent cause in the rarer cases of tinnitus in one ear only.
Atherosclerosis. Cholesterol can build up in your veins, arteries and blood vessels anywhere in your body. When it builds up in the inner, middle, or outer ear, the vessels become less flexible which can cause a stronger flow of blood to the area, with variations in the flow. This can be a cause of tinnitus.
High Blood Pressure. High blood pressure can cause more pressure in the inner ear and cause tinnitus. Diet and exercise, and taking your physician’s recommendations for lowering your blood pressure can reduce tinnitus.
Diet. Too much caffeine, sodium or alcohol can produce the same affects as high blood pressure, in increasing pressure in the inner ear, thus causing tinnitus. A lacking of some vitamins and minerals can be linked to increased tinnitus.
Stress and Depression. Occasionally, no physical reason can be pinpointed for tinnitus. Stress and depression have been linked to tinnitus. Stress reduction exercises can help eliminate stress and depression. This, in turn, has been shown to help with tinnitus.
The key point here is tinnitus has many causes. Some causes are in fact medical and require a medical solution. Some causes are self induced and can be cured with diet and other natural cures. It is important to educate yourself on each of the known causes and then consult a physician.
Tinnitus cure answer staff is dedicated to helping you find the cause of your type of tinnitus. Once you discover the cause…. you can begin to work on the cure. Let us guide you to finding that cure. Visit Tinnitus Cause And Visit Tinnitus Cure Answer
Gyms, however, can be more effective in fitness training if utilized properly. True, that you will be among a horde of other people who have the same interest and you may not get the attention you need, yet there are some advantages of working out in a gym that are hard to ignore. Following is a list of some of the benefits you get.
Workout Equipment: Perhaps the most apparent benefit of going to a gym is gaining access to a wide range of equipment. A gym always has all the tools that you might need in your fitness training regimen. The more variety of tools you have, the more effective your training regimen becomes. This is because if you hit a plateau in your training, i.e. your body becomes used to a particular training schedule, all your efforts might become ineffectual. On the other hand, if you introduce changes at regular intervals, bringing in a variety of exercises, the training becomes effective and fun too! After all, variety adds spice to life. When you choose a gym to which you want to go to, look at the kind of equipment it owns. Don’t blindly go for the one which is more fancy and up-market. Rather make sure that it has the equipment that you will need for your fitness training.
Trainer/Supervisor: Most gyms will provide you with a fitness trainer if you want one. So you can be assured that you are under expert supervision. Your trainer will tell you what and how you need to workout till you achieve your fitness goals.
Commitment: Although gyms are often very pricey, it is the money you pay that acts as a binder to you. When you spend your hard earned money, you want the maximum return from it. This will help you to be more committed and dedicated to your workout sessions. If you workout at home, you may feel too lethargic to exercise everyday. But the money you spend on your gym will not allow you to do so.
Working Out in a Group: This is beneficial if you get too impatient or too bored with your training schedule. In the gym, you will have many others who will toil along with you. This sense of community is likely to motivate and inspire you to carry on with your training with consistent zeal and vigor.
With so many advantages, working out in a gym can be a good choice. Think clearly before you decide how you want to achieve your dream of a fit and healthy body!
Mike runs a boot camp Diamond Bar known for it’s crazy results and fun workouts. Click here for more info on the author
A bit of state regulation of dietary supplements seems logical in order to ensure consumer safety. There is already a law in place to do this. It is called the Dietary Supplement Health and Education Act. It helps ensure that customers know what they are buying, and that companies are truthful about what they sell. In the spirit of recognizing consumer freedom, it also places some boundaries on the degree to which the FDA can interfere with supplements. Supplements that were allowed onto the market before the bill’s arrival are protected from interference, as well as those rooted in food products that already form part of the food supply. However, a new bill called the Dietary Supplements Safety Act might take this protection away, if it is passed.
This new legislation is spearheaded by John McCain, and gives the FDA greater power to take products out of the market on the grounds of complaints, which need not be proven before being put into effect. If a company’s product gets pulled, they have to submit mountains of paperwork and go through complicated legal proceedings before the products are (maybe) put back on the shelves of drugstores. Of course, this additional work—and lost profit—is more easily shouldered by the larger companies. Smaller companies that have fewer resources and fewer products to make money from may suffer a fatal blow.
Ironic, isn’t it, that the leading member of a party that historically advocates small government is pushing forward legislation that calls for far greater intervention in healthcare? Or perhaps the fact that this bill benefits big business has something to do with the Republican Party’s support of it. Just a theory. Furthermore, the prospect of granting the FDA more power should give us pause, given that big pharmaceutical companies are often able to exert a great deal of influence upon it, to the point that we cannot really call it a neutral arbiter in matters of health.
If you disagree with this bill and what it does to both the supply and demand side of the supplements market, do let your voice be heard, and contact your congressman (or congresswoman) about your wish to have it blocked. Writing to newspapers and other publications might also be a good idea.
Remember, one of the best things about living in a (supposedly) democratic country is that you have the opportunity to voice your opinions about issues of national significance. In a democracy, high-level politicians are supposed to be servants, not masters, of the public. You have the right to get your voice heard on this and many other issues. Exercise your right to speak to those you have elected to power and tell them what you would like done.
For more facts on the Dietary Supplements Safety Act join the discussion in this healthcare forum an let your voice be heard!
This is another medical condition for which the actual cause is not determined. The people who have thyroid and diabetes are the two diseases associated with the Granuloma. However, there are people who have Granuloma but they are yet living a healthy life. Hence, the cause of the same can’t be identified for sure. It is said that women are more likely to be affected by Granuloma than men. Also the young adults and the children can fall prey to the same easily.
The general symptoms that would surface in case of a person with Granuloma would be skin colored bumps, raised or reddish skin. Mostly these would start to appear on the hands and the arms. These might look like insect bites. There would be a ring like pattern which would be identical to that of the ringworm. These symptoms might or might not appear, it is also possible that these would surface and then would vanish for a long period before these could get visible again. Itching is quite common in case of people affected by Granuloma. In case such patterns appear and there is itching as well, it would be better to see a doctor rather than ignoring the same for weeks, hoping that it would go away on its own.
This might look like any other skin rash, it is only the doctor who can reveal if it is Granuloma or not. KOH test is the first recommended as the doctor would like to rule out the possibility of this being a fungal infection. For this a skin sample is taken and tested. Further, biopsy is also recommended to be sure that the person is affected by Granuloma. Doctors also go for blood test to ensure that the rash is not an allergy or reaction of another underlying medical concern.
Ones it is confirmed that it is Granuloma; the treatment is undertaken looking at the severity of the situation. In most of the cases, there is no treatment required as these would disappear with time. This might take few months to the maximum of two years. However, if the rash is paining or is bothering you in some way the doctor would recommend a treatment procedure, which could be and some kind of medication or even a light surgery. Corticosteroid creams and ointments; Corticosteroid injections and cryotherapy are some treatment procedures.
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As mentioned that Chancroid is a highly contagious and is transmitted in two ways. The first way is through sexual contact of two bodies. And the second way of transmission would be the non sexual way. In this the pus like substance gets in contact with the other parts of the body of the same person or another person who he gets in physical contact with. Though, there are no evidences of reports to conform that the same would be transmitted to the infant in case the mother in labor is affected by Chancroid.
The uncircumcised males are more prone to the Chancroid than the others. Having multiple partners or indulging in sex without protection could be the casuse of Chancroid.
The symptoms of Chancroid would start to get to the surface after 3-4 days and not later than 10 days. That is to say that if you get in touch with someone who has Chancroid, you would only know if you are infected or not within 4-10 days of such contact. There would be an ulcer that would appear as an elevated bump on the skin. This would then be filled with the pus like substance. This ulcer would be soft to touch. Ironically, this is very painful in case of men and for women, these ulcers would not cause any pain. In fact, most of the times, women would be unaware of the presence of the ulcer.
In case the above mentioned signs or symptoms occur then you shouldn’t waste time and be visiting a doctor. The procedure is relatively simple and it would not take too much time for the patient to get rid of Chancroid. A swap would be taken from the ulcer to confirm that it is Chancroid and then the medication can start. This would include antibiotics. The most common ones would be ciprofloxin, erythromycin and trimetropin. It should not take more than two weeks for the Chancroid to be healed. Though, during this time it is best not to get into any sexual act. The health care provider would drain the buboes. This is a simple procedure done using needles and the patient is under the influence of local anesthesia.
To prevent Chancroid, one should use protection while having sex. At the same time it would be better not to have multiple partners. And most of all, it is indispensable that your partners and you should get tested for sexually transmitted diseases at regular intervals.
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The cause of the Polycythemia Vera is primarily due to the malfunctioning within the bone marrow. This is quite a rare medical condition and is seen affecting men when they are in their 60’s. The actual cause is still not clear and there are researches going to find out the same. This could be genetic as well. It could be linked to secondary causes like tumors releasing erythropoietin and chronic hypoxia.
The sign and symptoms of Polycythemia Vera would differ from person to person. In some cases there would be no signs or symptoms getting to the surface. The other symptoms of Polycythemia would be Headache, Breathlessness, Weakness, General itching, Facial redness, Enlarged spleen, Enlarged liver, Tiredness, Disturbed vision, Dizziness, Flushing, Bloodshot eyes, Bleeding spleen. The sign and symptoms of Secondary Polycythemia would be more to do with the underlying factors of this problem rather than of the symptoms of Polycythemia itself like for example, chronic lung diseases.
The risk factors for Polycythemia are long standing smoke, exposure to carbon monoxide, living at high altitudes; people with genetic mutations are more prone to get affected.
Like any other medical condition the treatment of Polycythemia would be depended upon the cause of Polycythemia. Phlebotomy which means letting blood or drawing blood is an indispensable part of the treatment procedure. Medication is used to control the situation as well. However, these drugs would have side effects and therefore the use of the same is limited.
In case the Polycythemia is not treated and it is allowed to expand its wings, this problem can lead to many other medical conditions like – the blood would become thicker. This would lead to higher risk of thrombus. This means that the clots would lead to stokes, heart attacks and like which eventually push the patient towards death. The untreated Polycythemia could lead to blood cancer as well. It can over burden the kidney and the kidney can fail as well due to this exhausting over burdening.
Polycythemia can be prevented as well. The Polycythemia caused by exposing oneself to smoke or carbon monoxide could be avoided the situations which have this risk involved. By controlling factors which can lead to heart failure, high blood pressure and diabetes, Polycythemia could be prevented. Having said that all the different kinds of Polycythemia could be prevented by the above mentioned.
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Regular coffee drinking provides a benefit in reducing stroke risk for women who are non-smokers, which was compared with women who drank less than a single cup of coffee on a monthly basis. The benefit showed that women who drank four or more cups of Java on a daily basis had a 20% reduced risk of stroke. Women who drank 2 to 3 cups daily saw a 19% reduced risk, and women who drank coffee 5 to 7 times weekly had a 12% reduced risk.
Coffee has been recently proven to protect against the development of diabetes, and it does not cause a greater risk of a heart attack. Within this recent study done by the Harvard Medical School in Boston coupled with researchers from Spain, they analyzed how regular coffee drinking could cause a risk of stroke over a 24 year period. The participants of the study were over 80,000 women who commenced observation in 1980, and they had no history of heart disease, diabetes, cancer, or stroke.
There were several factors taken into consideration that cause a greater risk for stroke, including body mass index, smoking status, age, exercise level, amount of alcohol consumed, menopausal status, and daily diet. Within the findings of this study, coffee was not associated in any way with raising or lowering the risk of stroke in women who had diabetes, high cholesterol, or high blood pressure.
Another thing to keep in mind is that many researchers observed that women who drank large amounts of coffee also had a tendency to smoke. For women who had quit smoking or never smoked, drinking four or more cups of coffee on a daily basis reduce the risk of stroke by 43%. Within women who were regular smokers, drinking four or more cups of coffee daily only offered a 3% reduction in their risk of stroke. The bottom line is that drinking coffee regularly cannot negate the negative effects that smoking has on your health as a woman.
Another thing to take into consideration is that the same benefits cannot be found from other caffeinated beverages, like soft drinks and tea. The same stroke reduction benefits were also not seen with decaffeinated coffee. The bottom line is that regular caffeinated coffee is something that can be enjoyed in moderation to provide even greater health benefits in reducing stroke in healthy women who are non-smokers. Coffee offers these benefits due to a high antioxidant content that will lower inflammation in the body and improve the function of the blood vessels.
Mark Ramos is a coffee fanatic that has spent the entirety of his career cultivating and studying all of the best uses and brewing styles for optimal coffee and espresso flavor. His specialty site for all coffee needs and supplies can be found at The Coffee Bump.