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Abstract
Lose Fat Now #RSS 2.0 RSS .92 Atom 0.3 Belly Fat Loser
Belly Fat Loser
The Busy Professional's Fat Loss Resource - How to Lose Belly Fat and
Get Fit Fast
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Rotator Cuff Strengthening - It Can Make Your Whole Upper Body Stronger
4 September, 2011 (16:46) | Weight Training Routines | By: Steve
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Rotator cuff muscles-
Here is the offending muscle group that can wreak so much havoc on your
athletic career, and even get you as you reach for your burrito (whole
wheat tortilla, chicken please, and hold the sour cream) at the drive
through window.
If you've been training for some time or involved in almost any sport,
there's a good chance you've felt that pain knifing through your
shoulder that accompanies a rotator cuff injury. The rotator cuff is a
little muscle group that few people bother to train, yet it gives
nearly everyone who does anything athletic a little bit of hell at some
point or another.
The rotator cuff consists of three comparatively small small muscles,
the Supraspinatus, Infraspinatus, and Teres Minor, whose job is to keep
everything in your shoulder joint lined up where it's supposed to be.
It first gained notoriety through baseball players, especially
pitchers, whose repeated throwing motion is especially injurious to the
group, but anyone who throws, lifts, or even reaches for their coat in
just the right (or wrong, in this case) can get or reaggravate one of
these injuries.
Even if you've never had the misfortune to mess your RC up, you've
probably heard of someone else doing it, whether that was at your gym,
on your softball team, or on one of your school teams. I've torn both
of mine, and I can assure you, it's no picnic.
There are several well documented shoulder exercises which dramatically
strengthen the 3 muscles that make up the rotator cuff, and
significantly reduce your likelihood of injury there. Your shoulder's
importance can't be understated. Ever try to do anything involving your
upper body without moving that joint? That's why it's so important to
keep it injury free.
What many people don't know is that even if you've never even felt the
twinge which indicates your rotator cuff is about to give way, much
less torn it completely, you could be holding yourself back in other
ways having nothing to do with injury prevention by not training this
important muscle group. That being said, almost no one bothers to train
it. You probably don't, right? Ask around, I bet almost no one else in
your gym, club, or locker room does, either.
That's a shame, because chances are you're short changing yourself in
the upper body development department by not doing so. None of the
traditional upper body lifts, whether it's the bench press, shoulder
press, side or front lateral raises, pull ups, or power cleans
significantly trains this muscle group, leaving it struggling to keep
up with all those other muscles that keep getting stronger, week, by
week.
As noted, that can cause injury problems, but what you probably don't
know, is that it can also hold you back from a strength and muscular
development perspective as well. That's right, you can add to your
bench press max by working out with a little 10lb (or even 5lb)
dumbbell. That holds true whether you just started training last week,
or walked off with your 23rd powerlifting trophy on Saturday.
It doesn't matter, because nearly everyone can benefit from adding
rotator cuff strengthening exercises to their training routine, yet
virtually no one includes them. Do you want to increase your bench
press max to finally pass up your training partner or impress the guys
at the gym? Getting ready for the combine, and want to give scouts a
more impressive number to enter on their sheet? Maybe you've been
trying to breakthrough that troublesome plateau for months now, and
can't seem to blow the lid off of it, no matter how many different
training variations you've tried.
Throw in some rotator cuff strengthening exercises, and most likely,
you'll finally see the results you expected all along. It's probably
that missing piece you've been looking for. You owe it to yourself to
try it out.
Check out my post on how to fix shoulder pain for rotator cuff
exercises. The point is, strengthen your rotator cuffs, and it will let
your strength increase throughout your upper body.
Comments: -
Fun Ways to Lose Weight - Can Sex Lead to Weight Loss?
8 August, 2011 (06:30) | fitness | By: Steve
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Smooth_Fitness_CE32_elliptical-
Sure, you can spend time sweating on various pieces of exercise
equipment, but wouldn't you have more fun losing weight by workin' up a
sweat some other way?
There's no question that losing weight can be the toughest of
struggles. Watching what you eat, huffing and puffing for hours on a
treadmill, or finding a place to go for a run as the snow is swirling
about, or the mercury rises into the triple digits is nobody's idea of
a good time. What if there was a weight loss strategy that was
virtually everyone's idea of a good time, yet required no special
equipment, although some people do find it works even better with
additional apparatus (that's a subject for a different venue entirely).
That would be sex, of course. There is no denying that after an
especially rousing experience you feel as if you burned off half the
world's calories, all while avoiding that "I want to kill myself"
feeling you get when going for a long run. Can you incorporate rockin'
sex into an effective weight loss program? Would you like to try? It
certainly couldn't hurt!
There is plenty of evidence that weight loss can improve the sex life
and sexual health of overweight individuals. An Australian study just
published in The Journal of Sexual Medicine revealed that weight loss
levels as minimal as 5% can deliver significant improvement in male
sexual performance. The study evaluated participants on both a low-fat,
high-protein, reduced-carbohydrate diet or a meal replacement-based
low-calorie diet, both of which were designed to pare 600 calories from
their diets.
What about the reverse? Can a sex life improve weight loss? Model,
researcher, and author Kerry McCloskey says the answer is an
unqualified "yes!". In her book, Ultimate Sex Diet , she relates how
she lost 23 pounds through copious quantities of vigorous sex. Of sex
as a weight loss strategy, McCloskey says "Making love is the easiest,
most pleasurable way to lose weight. In fact, sex is the ultimate
exercise machine because it's free, fun and has such terrific fringe
benefits."
That's tough to argue with, but in addition to the "fringe benefits"
does it actually work to drop weight? Some experts agree with her,
powerful sex can help you lose weight. Dr. William Granzig a sexual
researcher who also happens to be head of the American Academy of
Clinical Sexologists, says McCloskey offers "a solid scientific plan
guaranteed to improve your fitness and give you the sexiest, most
romantic relationship ever."
If that doesn't make you want to try out sex for weight loss (if for no
other reason), perhaps McCloskey's admittedly anecdotal results may do
the trick. She said after getting on the program, "I quickly lost 23
pounds on my Love Diet and kept them off.
Other experts point to the fact that sex itself, despite all of it's
"fringe benefits", elevated heart rate, and sweating, actually burns
comparatively few calories. According to calorielab`s calories
burned database, an hour of vigorous sexual activity for a 150 lb
person, provided you were able to pull of such a thing, would burn
about 34 calories.
Yeah, that sounds a bit low to me too for an hour of vigorous sex, so
upon further checking, healthstatus listed a
captains_chair_leg_raises-
Captains chair leg raises were shown in scientific research to be the
most effective abdominal exercise, and many women have discovered they
can offer exciting "fringe benefits".
more reasonable sounding 288 hourly calorie burn for similar activity.
That sounds more like it! An hour of running burns about 350 calories,
again assuming the same 150 lb body weight.
WebMD lists the caloric value of sex between them both, at 170
calories. Maybe WebMd researchers weren't quite vigorous enough to burn
the number of calories noted by the folks over at healthstatus. In any
case, WebMd notes that it is beneficial to cardio-vascular health. An
expert quoted by them calls the activity "...a a great mode of
exercise." If your weight loss strategy includes nothing else, it
should boast a great mode of exercise.
So, the next time you're banging your head against the wall, trying in
vain to develop a weigh loss plan you don't have to dread, think about
sex, and remember, many women have reported achieving orgasm doing
Captain's Chair leg raises for abs, so that may be a great place to
start for all the gals in the crowd.
Tags: sex, weight loss research, weight loss tips
Comments: -
How to Lose Belly Fat - Six Foods Everyone Should Avoid.
7 August, 2011 (00:48) | Diet | By: gassaveradmin
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Chipolte-burrito-bowl-
There are plenty of delicious foods out there that you enjoy, guilt
free. This burrito sans tortilla is one of them. Tastes great and it
won't add to your waist.
Kiss these tasty eats goodbye forever, you'll thank yourself for it
later! Here are six foods that everyone should avoid.
1) CRISPS
As a nation we chomp our way through about six BILLION bags of crisps
every year. They might be ok for Gary Linker and he might even get you
believing they're good for you but in reality they only have marginally
less salt and aft in them that they ever did. They're still deep fried
and have no nutritional value at all.
SWAP FOR: A handful of heart healthy mixed nuts which will also fill
you very nicely, thank you.
2) FIZZY DRINKS
We all know the "full on cola" is full of sugar and will easily expand
our waistlines literally overnight but don't be fooled by the "diet" or
"light" versions of fizzy drinks as they aren't as healthy as they
claim. They can still erode tooth enamel, because loss of bone density
and the sweet taste can actually make you feel as though you are hungry
even if you're not! Most of these drinks contain aspartame which is an
n artificial sweetener that has actually been seen to cause cancer in
rats and there's a continual "buzz" that's being ignored by the
European food council that it's safe for humans. I'd personally stay
well clear!
SWAP FOR: Water, fruit juice and soda water.
3) READY MEALS
The British eat more ready meals than any other nation in Europe
believe it or not. Manufacturers are trying to reduce the saturated
fat, sugar and salt content but unfortunately they still contain
additives which mean they lose vital nutrients via processing. Not only
that, they very rarely contain any fresh fruit and vegetables.
SWAP FOR: A delicious stir fry, it's quick, it's easy and it retains
all its nutrients.
4) SHOP BOUGHT SANDWICHES
They're incredibly convenient when you're in a hurry and I'm as guilty
as the next person when I've been in a rush and haven't prepared my
food beforehand. Unfortunately you really don't know what's in them and
the manufacturers want them to be as tasty as possible so you'll buy
them again and again, which means they go overboard on things like
mayonnaise. Pręt A Manger "All day breakfast sandwich" has more
calories than a Big Mac!
SWAP FOR: Home made sandwiches. Easy to make and better for your
waistline and saves money as well. There are also some specialty
sandwich shops and delis that use organic ingredients for their
sandwiches. They typically taste great, too. Unfortunately, you'll
typically pay a price premium for the privilege of eating an
extra-healthy sandwich.
5) STUFF CRUST MEAT PIZZAS
Pizzas are fantastic as an occasional treat but it's when you start
going crazy and ordering the "all singing all dancing" stuffed crust
version with meat topping that it all goes horribly wrong. Just one
slice of "Pizza Hut Stuffed Meat Feast" contains a MASSIVE 417 calories
and 9.5g of saturated artery clogging fat! Bear in mind that most
people never ever stop at just ONE slice.
SWAP FOR: A thin crust pizza loaded with nutrient rich vegetables and
lean meats, such as chicken and/or shrimp. Some specialty pizza houses
also have pizzas with whole grain crust, for an added measure of
health.
6) SUGARY BREAKFAST CEREALS
Frosties, Crunchy Nut Cornflakes, Rice Krispies and Coco Pops are all
comprised mainly of sugar. Sugary cereals provide an initial rush of
energy followed by a dip 30 to 60 minutes later which will leave you
feeling drained, both physically and mentally. To make matters worse,
you'll then be left craving more food thanks to the sugar crash!
SWAP FOR: Porridge (Known as oatmeal in the U.S.), because it's more
filling and releases energy slowly. Plus, oatmeal has been shown to
have cholesterol reducing effects.
Avoiding these six foods and replacing them with healthier alternatives
can have you eating better than ever, while not missing out on any
eating enjoyment.
The preceding was a guest post from Garth Delikan, a lifestyle coach
based in the UK.
Comments: -
Belly-Fat-Loser is Now Listed at Guy Kawasaki's Alltop Guide to the Top
Websites and Blogs
18 June, 2011 (01:53) | Getting in Shape | By: Steve
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I just wanted to let everyone know that Belly-Fat-Loser is now listed
at Guy Kawasaki's Alltop, a listing of the top websites in many
different categories, along with their most recent posts or new
articles. There are some great sites there, for just about any
interest. If you haven't been there yet, you should take a few minutes
to check it out. Here is the fitness category for Alltop
I'll post again soon, with some more key insights on how you can strip
away belly fat, or any other kind, for that matter.
Tags: Alltop
Comments: -
Burn Fat, Not Muscle - A New U.S. Army Study Study Reveals the Secret
5 May, 2011 (14:13) | Diet, Fat and Fitness Research | By: Steve
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acai-berries-
Want to lose fat, but keep your muscle? You should, because muscle mass
is essential to keep your metabolic rate elevated, so you're buring
calories all day long. Oh, and these little berries are not the secret.
An Army research study revealed what is, though. Read on to discover it
for yourself.
If you've been training for a while, or you're just starting to lose
weight, burning the far while keeping your muscle might seem like a
moving target; almost impossible to hit. Simply put though, that is the
key to success in weight loss. Not losing muscle is vitally important
if you want to see your toes when you look down.
Why? Simple, really! Your muscle is responsible for keeping much of
your metabolic fires burning, and these are what ultimately strip the
fat from your body. That also points to why it's essential to look
deeper when you set out to lose weight. It's not really weight that you
want to lose, it's really fat. Sure, you'll typically lose weight,
because most people are carrying around so much extra fat that it ends
up that losing fat equals losing weight.
So, just what is the secret to burning fat and not muscle?
None other than the U.S. Army addressed just that question in a study
earlier this year. Obviously, physical fitness is paramount to an
organization such as the Army, and many of their recruits come to boot
camp more than a bit overweight. They want to strip the fat off these
new soldiers, without having them lose the very muscle that helps make
them deadly, fighting machines (or supply clerks).
Thankfully, your tax dollars have been hard at work, helping to find an
answer to the question that confounds U.S. Army trainers and average
Joe/sephenes alike. If you're trying to burn fat, how can you do that
while sparing the muscle that will not only make it easier to burn that
fat, but keep it off?
Here's what the Army researchers discovered and how they did it:
First of all, they examined well trained athletes, so you may think
that the results don't apply to you, because, well, maybe you're not so
well trained. You'd be wrong on this score, though. Although the Army
used 26 well trained athletes for their tests, the results still apply
to you, and besides, you're going to be well trained someday soon,
right?
One of the key aspects to the study was that the test subjects were
kept at the study location for 11 days, and all aspects of their diet
and exercise were strictly monitored and controlled. That's important,
because many studies of this nature rely on the subjects self reporting
food intake and exercise.
Now, although most people strive to be accurate in research situations,
the fact is that self reporting introduces unwanted errors into the
results. Unfortunately, these self reporting studies are found even at
the highest levels of academia. In addition, many of the oft quoted by
supplement manufacturers studies are done exactly this way.
The Army 26 were divided into 3 groups. Why they didn't use a number of
subjects evenly divisible by three, I have no idea. Maybe they couldn't
find one more guy. In any case, the three groups each ate different
diets.
Group 1 - Energy balanced diet (no calorie deficit) with moderate
protein - 0.9 g of protein per kilo of body weight per day
Group 2 - Energy deficient diet (a daily calorie deficit) with moderate
protein - 0.9 g of protein per kilo of body weight per day
Group 3 - Energy deficient diet (a daily calorie deficit) with high
protein - 1.8 g of protein per kilo of body weight per day
The study lasted only 11 days. They had all subjects eat an energy
neutral diet for days 1 - 4, no matter the group they were in. Then for
the last week, they had the subjects burn off an extra 1,000 calories
per day through a controlled exercise program. Group 1, the energy
balanced group, ate an extra 1,000 calories daily to make up for the
calories they were burning off. The other groups didn't.
What did they find?
The findings are important and demonstrate exactly why just going on a
restricted calorie diet to lose weight normally results in short term
weight loss, followed by a rebound weight gain.
The Army researchers noted that subjects who either ate an energy
neutral diet with moderate protein, or an energy energy deficient diet
with high protein maintained normal glucose production. The other
group, actually experienced a decline in internal glucose production.
Why is that bad, you ask? Because failure to maintain normal glucose
production leads to muscle protein breakdown. That's right, your body
actually breaks down your hard earned muscle to feed itself during a
calorie deficit like your experience during a restricted calorie diet.
That means one thing; making sure you get enough high quality protein
when you're dieting for weight loss is absolutely essential to keep
your muscle tissue intact.
Ironically, dieting to lose weight could detract from the very thing
that keeps the weight off, your muscle mass. The study results point to
the need for plenty of high quality protein during restricted calorie
diets to make sure that you keep that muscle you either worked so hard
for.
Maybe you haven't done a lick of work to build muscle yet, but are
still going on a diet to lose weight. It doesn't matter, and actually
it may even be more important. You still have muscle hiding in there
somewhere, and the less you have, the less you can afford to lose,
right?
So, if you're going on a diet, or are already on one, make sure your
diet contains enough high quality protein so you burn fat, not muscle.
Tags: army, Diet, fat loss, weight loss
Comments: -
Cardio or Weights to Burn Fat? It May Not Be What You Think
26 April, 2011 (13:14) | Fat Burners | By: Steve
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Cardio or weights to burn fat? Conventional wisdom says to eschew
hoisting the iron to maximize fat loss, but could conventional wisdom
be wrong? Stop arguing with your friends and grab a read.
Cardio or weights to burn fat if you're going to do only one? That is
the question. I've come down on the side of weights here at BFL, on the
theory that you need muscle to do the actual burning. After all, it's
your metabolic fires that actually melt away your extra fat, and what
keeps that metabolism going? Why, muscle, of course! How do you pack on
more of the meaty stuff? High intensity weight training sessions.
I've posted on that subject several times over the last few years, and
I'm not alone in my fondness for iron. Of course, a balanced program of
high intensity weight training, and high intensity interval cardio
training is the best for overall fitness. Fitness isn't all about body
fat levels. Supplying enough O2 to your muscles is mighty important,
too, and you'll need some effective cardio training to facilitate that.
If you're trying to burn off fat though, cardio is a waste of time. It
works, it just takes too long. So, back to the iron. Not only will you
burn fat, you'll look better when you've burned it, thanks to the lean,
hard muscle you've packed on under it during the training process.
If you're going to combine cardio and weight training on the same day,
hit the weights first, then head over to the track, treadmill, or
elliptical. You can do a few minutes of cardio to get the blood flowing
and warm up your muscles and connective tissues before you lift, but do
your real cardio training after you've killed yourself on the bench or
under the squat rack, not before. You'll need the energy to maximize
your training intensity when powering up those weights.
Check out smokin' hot, 4-time Olympic medal winner, Kaitlin Sandeno
over on the Yahoo Sports Training Day blog for her take on the subject:
thepostgame/blog/training-day/201104/warm-cardio-then-go
-weights-right-wrong
Tags: exercise, fat loss, Kaitlin Sandeno, weight training
Comments: 2
Fun Workouts That Burn Fat for Summer
22 April, 2011 (03:12) | Fat Burners | By: Steve
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Smooth_Fitness_CE32_elliptical-
No, No, No! This is hte kind of thing you do in the winter to burn fat.
Summer's coming. Get outside and enjoy it!
Okay, despite the kind of icy temperatures we're enduring in the top
half of the country this spring, summer's almost here. You know what
that means: mercury rising, outdoor activities, and a renewed push to
burn fat left over from a winter of relative inactivity and too many
second helpings.
Sure, burning off your extra fat in preparation for summer may be
something that's been on your mind, but chances are you'd like some
alternatives that won't leave you sweating, exhausted, and downright
bored. That's right, too many fat burning workouts are just plain
boring. I can only walk on that inclined platform, going nowhere, and
watching Sports Center so many times before I want to jump off the
nearest cliff.
With that in mind, I'm going to reveal my favorite fun workouts to burn
off fat for summer. They're super effective, and they won't have you
reaching for the no-doze in a vain attempt to stave off boredom induced
sleep.
Tennis -
My personal favorite, tennis not only burns fat with a vengeance, it
does great job strengthening and toning all manner of muscles,
including your obliques, glutes, legs, and forearms. The best part for
me though, is that it's blast to play. Other advantages include the
fact that it's cheap, requires minimal equipment, and is easy to learn.
Disadvantages: you need a tennis court, complete with net, a partner,
and moderately good weather, although I've been known to play in what
many would consider better suited for skiing. On the bright side,
courts are plentiful (in the U.S., at least) and many of them are free
to play on. You'll find them at parks and schools throughout the land.
Rackets are a bit spendy if you run down to the local store to pick one
up. You don't have to go that route, though. You can get great rackets
for less than $10 at Goodwill, Value Village, or just about any second
hand store. My wife even found a Babolat Pure Drive, in fantastic
condition, for $7. They normally sell for about $190 when new. It was
my favorite racquet until an unfortunate car trunk closing rendered it
unusable. If you want a new racquet; stick with last year's model. The
good ones will run you between $50 and $100.
Inline Skating -
This is an old favorite, and if you have some nice, paved trails,
uncrowded sidewalks, or empty parking complexes nearby, it is
definitely a way to burn fat and strengthen your lower body. It will
have you pushing ever harder, and like any fun workout, you can easily
end up going at it far longer than you intended.
If you're good, you can use your inline skates at a skate park, for fat
burning fun in 3 dimensions. There are skate parks everywhere around
me, and some of them have pools, bowls, and all manner of urban
obstacles on and over which you can jump, grind, or fly.
As with tennis, one of the great things about inline skating is that
you can get started with minimal equipment, and with this one, you
don't even need a partner, although like sex (another fun, fat burning
workout) it's more fun if you have one.
Wii Fit -
The Wii Fit was one of the first video games to improve your fitness,
rather than devastate it. I have to admit that ours spends a bit too
much time languishing in the corner of the playroom now, but it is a
great time when we do play it, and while not as good at burning fat as
some of the other activities listed here, it is definitely a nice fall
back when the clouds come rolling in and the raindrops fall. I did a
psot about the Wii Fit a couple of years ago. You can see it here: Wii
Fit Games - Making Fat Loss Fun?
Biking -
This is a summer favorite almost anywhere you go. In the Pacific
Northwest, where I live, people seem to take it a bit more seriously
than most. You've got two variations to enjoy; road and mountain.
That's great to help add some variation, but most people tend to pick
on or the other and stay with it.
My brother is a rabid road biker and racer who's been known to take a
brisk, 60 mile ride in the morning, before breakfast. While that
certainly burns fat, and you can tell, because he doesn't have any,
it's a bit too intense for me, and most others, I'd imagine.
Biking is great because you can enjoy scenery, and go mostly at your
own pace, although many locales have speed limits on bike trails
(another reason to take up mountain biking). The drawback to biking is
that bikes can get fairly expensive, as a visit to your local bike shop
will confirm.
You don't have to spend a fortune for the latest carbon fiber and
titanium laden wonder child, however. You can peruse Craigslist, e-bay,
or your local Nickel Shopper and find a great deal on a nice bike that
will serve you well. Don;t forget to do a bit of garage sailing if
you're in need of two wheeled transportation, either.
With the price of gas these days, you could start biking to work.
You'll get in great shape, and with the money you save, you could well
retire early.
Dance Central for X-Box Kinect -
This is really fun! You can burn a ton of fat if you really put some
energy into it. It's a fun activity you can do with the whole family,
which is also something you can say for biking too, but with a bike,
your 7 year old may not be able to keep up the pace you need to get in
a good workout. With Dance Central you'll have no such worries.
The Kinect controller is fantastic. You can just move and the game
knows what you're doing. No need to hold to a controller or anything.
As a side note, people (much smarter than myself) are using this
controller to interface with computers and control all manner of things
not even remotely video game related.
Like any fun workout, you can easily end up doing this far longer than
you intended, which is definitely no bad thing. You have to really
shake it up to get the full benefit, but you can take slower at the
beginning if you need to.
Basketball -
Basketball is a time honored summer activity, even though its official
season is smack dab in the middle of winter. There are pickup games
throughout the country, on parks and play fields from the Bronx to
Seattle and everywhere in between. Small towns and big cities alike
have free to use basketball courts, and you'll usually find pickup
games there. It can get pretty competitive on some of these outdoor
courts though, so that's a better option if you can actually play
reasonably well.
Many health clubs also have gyms, and you find pickup games there
fairly often as well. Typically the competition there is a bit below
what you'll find on the outdoor courts, and you can organize your own
games through the club. Many times the club will already have something
set up to help people connect for games.
You can get a pretty good workout even if the court's empty, save for
you and the ball. That's a definite advantage, as is the next to
nothing equipment requirement.
Hiking -
Here is a great, outdoor activity that can really help you drop the
pounds, but the amount of exercise you get from hiking can range from
very little to I-think-I'm-going-to-puke. It depends on many factors,
such as the weather, the terrain and the amount of stuff you're
carrying with you. The beauty of hiking is that it's free, unless
you're hiking in a pay for access area, and requires no special
equipment or skills to get started.
There are some hikes in my area that reward you with out of this world
views, and will definitely give you a workout. You can always ensure
you get a workout by hiking away from your car a nice distance. You
then have to get back, obviously, so you're well and committed to a
good workout at that point.
Be sure that if you're hiking alone, someone knows where you are and
when you plan to return. Plenty of hikers have disappeared or died
because they fell, were injured, and then couldn't get back before they
were dead of exposure or attacked by a hungry animal. Bears are coming
out of hibernation right about now. If you want a really great workout,
just try to outrun one. They haven't eaten in about 5 months. Be sure
you make plenty of noise, so that you don't frighten one by coming up
on it unexpectedly, especially if it has a couple of cubs.
If you're in urban areas, you sometimes have different predators to
worry about. In that case, a can of pepper spray, a few Krav Maga
classes, and a .45, loaded with some 230 grain JHP should do the trick,
provided you can shoot worth a damn.
Another precaution to take when hiking is to bring plenty of water,
especially if you'll be in direct sunlight, and the temperatures start
to rise. Stay hydrated, and be sure to liberally slather on the
sunscreen. A friend of mine is a dermatologist, and he told me the
number one and two mistakes people make with sunscreen is that they
don't apply it early enough before being exposed to the sun, and they
use too little. Wearing a hat isn't a bad idea, either.
These are my favorite fun, fat burning workouts. Of course, you can
always try just keeping up with your kids, that'll do it!
What are your favorites? Leave them in a comment, so others can enjoy
them too.
Tags: fat burning exercises, fat loss, workouts
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Gonna Have to Face it You're Addicted to............Bread??
8 April, 2011 (23:51) | Diet | By: Steve
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Really, does it get any better than some of this stuff, steam still
rising from it, and that fresh baked bread smell just about forcing you
to eat it, one peice after another, until it's all gone?
Are you, just maybe, addicted to bread? I ask you, is there anything
more powerful than the smell of freshly baking bread? It matters not
whether the variety in question is sweet bread, cinnamon rolls,
8-grain, whole wheat, or potato bread, when that smell hits those
olfactory sensors buried deep within your nose, it just flips a
freakin' switch like virtually nothing else, and leads your to consume
bread like some sort of culinary pied piper. After a few of those
bouts, you may even have wondered if you have a real, live bread
addiction.
You know who you are. Face it, if you react to the aroma of freshly
baked bread the way a heroin addict reacts to the sight of a spoon
filled with bubbling goo, you may just have a slight bread addiction.
Not that there's anything wrong with that, but bread is one of the
foods that, more than many others, contributes to that roll around your
waist that you're trying to get rid of.
The fact is that you can be addicted to bread much the same as you can
be addicted to sugar, because most kinds of bread react in your body
much the same as does sugar. This is even true of whole wheat bread,
although the more whole grains in the finished product, the lower the
glycemic index.
The problem is that most breads may start out with whole grains, but by
the time the grains are ground down into flour, it is almost as ground
and ready to quickly digest as is pure, white flour....or pure, white
sugar, for that matter. So, as I discussed in my post a few weeks ago
about sugar addiction, eating bread really has much in common with
indulging in sugar....and in many cases, the glycemic index of bread is
even higher than many candy related products!
Really, the glycemic index of a bagel, that health food that's not, is
between 70 - 80, depending on the kind of bagel we're talkin' about. A
snickers bar's GI is only 55, and it's probably higher in protein than
some bagels.
The human mind is one, great, big association machine. It associates
stimuli in the environment to past experiences. That's why when you
smell that deliciously fantabulous smell of freshly baking bread it
about sends you over a cliff. Your brain knows that soon after that
smell arrives at your nostrils, a piece of delicious bread arrives in
your mouth, and shortly after that, your blood sugar levels begin to
head for the stratosphere.
There are some more chemically oriented reasons that bread can have
such a powerful hold on you, too. That sugar causes a reaction that
allows more tryptophan into your brain, due to the fact that Insulin
(called up because of your recent bread indulgence), keeps other amino
acid competitors at bay for a while. Not a huge deal, except that
tryptophan is ultimately metabolized into serotonin. For more on this
exciting bit of body chemistry, see this post over at 3 Fat Chicks on a
Diet.
Once you start indulging on things that ramp up your serotonin levels
immediately after you eat them, all bets are off. You may as well be
mainlining. A recent study published in Nature Neuroscience reveals
that rats, and presumably humans, have addict-like reactions to food.
Moreover, obese rats, and once again, presumably humans, exhibit
different reactions than do leaner subjects. The study found that
"These data demonstrate that overconsumption of palatable food triggers
addiction-like neuroadaptive responses in brain reward circuits and
drives the development of compulsive eating."
Oh, you're not off the hook yet. It gets worse from there. Some studies
have examined the actual mechanisms that can make you crave bread more
than all else. You see, the way some people's brain reacts to wheat is
very similar on some levels to the way opiate addicts react to opium
products. Kris, over at KrisHealthBlog describes in scintillating
detail exactly how this happens, but the upshot of it all is that as
wheat is broken down by your digestive system, it forms opioid
peptides. These proceed to cross your blood / brain barrier in much the
same way as opium products do. Once there they have a great time
stimulating your brain's opiate receptors, and presto!! Bread
addiction!
So you see, it's not simply that awesome fresh baked smell that does
it. Your bread addiction may actually be baked into your brain. One way
to minimize the effects of this problem is to try a kind of bread that
I've mentioned before; flourless bread. That's right, it is bread made
without flour. Since the grains are sprouted, rather than ground up
into powder (there's another drug reference), the glycemic index of
flourless bread is lower than traditional bread. Also, it tastes great,
but not quite as good as the best traditional bread, which can also
keep you from powering down so much of it. Hey, every little bit helps!
Tags: bread addiction, Diet, fat loss, fat loss research
Comments: 1
5 Secrets to look thinner
31 March, 2011 (13:05) | Guest Posts | By: GuestPoster
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Even if you haven't reached your fat loss goals yet, the key to looking
your best can be right under your nose. You can look 10 - 20 lbs
lighter without actually getting there. That doesn't mean you should
stop reaching for them, but these tips on how to look thinner will help
tide you over on your journey.
You don't have to join a gym and hire a trainer to look your best,
although the value of exercise can't be overlooked. Of course a good
trainer or some gym time also you to feel great, but even if you're
using their services you may still be interested in the following tips
to look thinner. These are universal suggestions that are easy to
implement in any lifestyle.
Wear the correct size
It's amazing to witness people wearing pieces that are either way too
big or way too small. Know your size and wear it with pride. If you're
self-conscience about your weight and are trying to hide behind a large
t-shirt, you are not doing yourself any favors. The same goes for
smaller pieces. If you have gained some weight, do not continue to try
and fit into something that no longer fits. Wear your proper size and
you will not only look more polished but also thinner.
Accent the right places
Pay attention to the focal point of the items in your wardrobe. If you
are wearing a wide belt over a tunic with a short skirt, the eye will
fall on the belt. Place it on the skinniest part of your body. This is
generally several inches below your breast bone. Color also carries
visual weight, so you can wear a bright pair of pumps and it will draw
the eye down making your body appear longer and leaner.
Make stripes work for you not against you
Hopefully this is one you learned in elementary school and have never
forgotten. When wearing horizontal stripes your eyes widen the space.
The opposite is true of vertical stripes, they help to create a long
and lean look. Be careful where you place strips in your wardrobe.
A little heel goes a long way
Pairing a long and skinny jean, skirt or slack with a pump or heel will
visually extend your legs. Stand a little taller with a few inches that
provides a sleeker, thinner look.
Never underestimate a smile
As the characters in Annie taught us, "You're never fully dressed
without a smile." When you are truly happy and smile with confidence
people will take note. Shed your insecurities about your size and smile
because you are amazing. When your face is glowing with happiness
others will focus their attention there and not at your waist or hips.
Of course, for the men, using the right shaving products to create
smooth and appealing skin will also keep the attention where you want
it.
Tags: appearance
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Are You Getting The Right Kind of Protein At the Right Time?
25 March, 2011 (15:11) | Diet, Guest Posts | By: Steve
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Protein is one of the most important nutrients for anyone training or
trying to lose weight, but does it matter when you eat it? Yes it does,
and more than we first thought. Here's what you need to know.
Protein is an important building block for our body. Muscle, hair, skin
and connective tissue are mainly made up of protein. In addition,
protein is a unique and powerful player in all of the cells and most of
the fluids in our bodies. Many of our bodies' important chemicals such
as enzymes, neurotransmitters and even our DNA are also affected by the
protein we intake. We use up protein constantly with all these
purposes, so it is important to continually replace it. The times of
day that we partake of protein and our activity level will affect how
efficiently the protein is put to use.
For the average person, experts agree that we should be eating a
minimum of our body weight in pounds multiplied by .37. This means that
a person weighing 150 pounds should be eating 55 grams of protein a
day. Keep in mind that many foods have a high protein content and it is
not as hard as it may seem to reach this minimum recommendation.
Meat, fish, eggs, dairy products, legumes, and nuts all have
substantial amounts of protein. When eaten with other foods that create
a balanced meal, our bodies will function ideally from this nutrition.
In addition, using organic options when possible, such as natural beef
or organic fruits and vegetables will keep your body free of
contaminants. These contaminants could be preventing your body from
working at its maximum capacity.
Natural, grass fed beef also has another advantage as a protein source;
it's chock full of Omega-3 fatty acids that help in burning fat and
improving cardio-vascular health (not endurance). Traditional, corn and
soy fed beef does not deliver this powerful advantage. In addition,
while traditionally fed beef is normally given prophylactic antibiotics
to guard against infection, the natural, grass fed variety receives no
such medication, helping to keep you free of antibiotic resistant
microorganisms.
When to Eat the Protein?
For those involved with heavy weight lifting or endurance sports such
as long distance running, protein requirements will be increased.
Protein is a key element in building the muscles back up after an
intense workout. By eating foods or supplements rich in protein within
45 minutes of the workout you will help your body from using reserves
of fat and glucose, and give the muscles what they need to grow and
recover.
A fast acting protein source is best immediately post-workout. Whey is
the fastest acting of the protein supplements. The added protein will
build your muscles at a quicker rate. In fact, research and the
experience of professional athletes and trainers suggests that protein
and nutrition timing may be one of the most important aspects of
increasing your muscle mass and metabolic rate.
Eating a lot of protein at the beginning of the day may make more sense
because our activity during the day will require it's muscle building
qualities. It is wise to avoid a lot of protein when you will be
sedentary, for example near bedtime. If, however you are engaged in
high intensity weight training, having a serving of slow acting
protein, such as that found in casein, at this time is an excellent
strategy to ensure your muscles recover and grow at their most
productive time.
If you feel a lack of energy or particularly weak after intense
workouts, you should consider trying more protein in your diet. It's
the body's tool for building muscles and enhancing the chemicals that
make our body work efficiently. Working it into your diet is not hard
but you'll notice a difference right away.
The Preceding was a Guest Post by Cam Jarvis
Tags: Diet, healthy foods, supplements
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How to Stop Sugar Addiction - The Dangers of Sugar
23 March, 2011 (14:22) | Diet | By: Steve
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Yes, it's true, a woman was actually buying this stuff at the local
market. I had to get a shot of it, due to the pure variety of sugary
treats. Let's see, Oreos, bakery cake, regular Coke, Nutty Bars,
Twinkies, Blueberry Struesel bread, and HoHos. Really? Yes, it's true,
and shoping like that only proves that sugar addiction and poor
nutrition are a huge problem in America. It also demonstrates tha
effectiveness of the "Just don't buy it." strategy.
Sugar addiction is one of the most threatening dietary conditions in
The U.S. The dangers of sugar and it's connection with obesity and
other health problems are well documented. In fact, eating large
quantities of refined sugar has a correlation to obesity that's just
too strong to ignore. One could well argue (and I have, repeatedly),
that the best weight loss strategy is to stop eating all forms of
refined sugar.
How Much Sugar DO We Really Eat, Anyway?
That's great, but what if you're addicted to sugar? How can you stop
sugar addiction in it's tracks and eat a diet free from the dangerous
sweetener, which Americas consume at a prodigious rate. Lest you think
that I'm making this up, in 2009 the average U.S. per capita cane and
beet sugar consumption was 13.4 teaspoons per day. That's actually down
substantially from it's peak in 1970, when we downed over 22 teaspoons
daily.
Have we lost our taste for the sweet stuff? Are we turning our backs on
sweetened foods? Hardly! While our consumption of actual sugar is down,
our consumption of high fructose corn sweetener is way up, from
virtually zero in 1970 to 10.6 tablespoons daily in 2009. This is
actually down somewhat from our peak consumption of 13.4 teaspoons 10
years ago. (All sugar consumption figures courtesy of the USDA) So,
just counting those two kinds of refined sugar, Americans munch down 24
teaspoons each and every day. That's well over 100 lbs per year. It's
easy to see why obesity and other diseases like diabetes are such a
problem.
What the heck can you do if you find that your personal sugar
consumption is through the roof? After all, if you're overweight, or
even if you're not, this level of sugar can have a serious affect on
you, health wise. I've railed on and on about the dangers of high
glycemic index carbohydrates as it pertains to that adipose layer
around your midsection. Sugar is obviously a high glycemic index
carbohydrate, and eaten in the quantities we Americans tend to, will
make you fat.
Sugar Dangers
In addition to obesity, what other dangers does sugar pose? Here are
some of the more serious ones:
o Immune System Suppression - Sugar consumption suppresses your
immune system. It helps lower the phagocytic index, an indicator of
immune system efficacy, by competing with vitamin C for cellular entry.
More glucose means less vitamin C.
o
o High Triglyceride Levels - Simple sugar consumption has been tied
to elevated blood triglyceride levels, which are produced by your liver
from unneeded sugars. Recent research indicates that high triglyceride
levels are an excellent predictor of cardiovascular disease.
o
o Decreased Insulin Sensitivity - This is a serious problem and a
primary cause of Type 2 diabetes. A 2008 study at U.C. Davis concluded
that "These data suggest that dietary fructose specifically increases
DNL, promotes dyslipidemia, decreases insulin sensitivity, and
increases visceral adiposity in overweight/obese adults." So, another
nail in the coffin of high fructose corn sweetener, one of the primary
sweeteners used in our foods today. Note the term "visceral adiposity".
That is the scientific term for belly fat!
o
o Clinical Depression - Harvard researchers have linked excessive
sugar consumption to increased likelihood of suffering clinical
depression. In addition, study results from research performed at the
Bergen Regional Medical Center, in Paramus, New Jersey and presented at
the 2009 American Psychiatric Association annual meeting, revealed a
causal link between elevated blood sugar levels and clinical
depression. What does clinical depression feel like? Symptoms include
(but aren't limited to) persistent feelings of sadness or emptiness,
helplessness, hopelessness, guilt, and worthlessness, coupled with a
loss of interest in pleasurable activities, including sex.
o
o Increased Body Fat Storage - Well, here's the big one, isn't it?
In fact, if you are to one thing to help yourself lose weight, it is to
cut out all the refined sugar form your diet. Sugar promotes the
perfect fat storage storm in your body, so removing it from your diet
will have an almost immediate effect on how you feel and how much you
weigh.
o
o Vitamin and Micronutrient Depletion - Sugar adds no nutritional
value when consumed except pure energy. The problem is that digesting
and disseminating it to your cells requires nutrients such as vitamins
and minerals. That means it has a net negative balance of everything it
needs in order to be processed by the body. The nutrients used by sugar
can not be used by your body for the more important processes that
require them, because they've been used to metabolize the sugar.
o As if these weren't enough, many other problems have been linked
to excessive sugar consumption as well, including rising (LDL)
cholesterol levels, tooth decay, periodontal disease, increased facial
wrinkles, increased livelihood of ulcerative colitis.
What to Do About Sugar Addiction?
Sugar addiction is no easy thing to kick, but the hardest part is the
first step. Many sugar addicts report that if they can just get by the
first few days or a week without sugar, their cravings almost entirely
disappear. The problem is that if they fall off the wagon even once,
the sugar jonesing comes back with a vengeance. It's like they never
stopped at all.
That points to one key strategy - get all the refined sugar out of your
house and never buy more. Sure, you can still trip up by visiting a
mini-mart, restaurant, or coffee shop, but the best thing is to remove
all temptation from your immediate vicinity. Often, it's that quick
craving that would be relatively easy to face down if you had no sugary
treats staring you in the face that proves to be your undoing. If you
have nothing which to grab, you can get past it. If there's a plate of
cookies, a slice of cake, or a box of sweet crackers within reach, all
bets are off.
It's Hiding Everywhere
I'm not only referring to the sugar you add in to things a sweetener.
You have to dig a bit deeper, and toss the plethora of foods that are
virtually nothing but sugar in disguise, and there are a freakin' ton
of them in most people's pantries and kitchens. Most breakfast cereals
fall into this category, as do the obvious things like cake, cookies,
donuts, and crackers. Read the ingredients when you buy things to find
the hidden sugar. If it ends in "ose" it's sugar. You'll discover that
many foods have 3 or 4 kinds of sugar in them, like one wasn't enough.
Exercise is another powerful strategy to help fend off the sugar Jones.
Not just any exercise, either, but high intensity exercise, where you
really take it to yourself. There is a bear in the woods with the
exercise strategy you have to watch out for, though.
In many cases, intense exercise will make you hungry, and you may want
to reach for some sweets. This is especially true if your blood sugar
level is a bit low when you've finished with your workout. Not only
that, but the "I just worked out really hard, so I can have this
Snickers Bar." is an all-to-easy trap to get snared by. Obviously,
exercise has the additional benefit of itself being an excellent weight
loss tool.
Realize Sugar Doesn't Own You -
One important thing to beating sugar addiction is to realize that sugar
doesn't own you. It doesn't control you, either. No, sugar is not able
to physically make you eat it, although you do have cravings for it.
Although sugar addiction does have some things in common to drug
addiction, technically, you don't get physically addicted to sugar as
you would heroin or meth. Sugar addiction is actually sugar dependency.
You become dependent on the changes sugar can cause, and the taste of
it , but if you stop, you won't experience physical withdrawal
symptoms. In addition, it doesn't fundamentally alter your brain
chemistry. So, while it may be difficult to cut yourself off from
sugar, realize that you have nothing physically forcing you eat it.
Grasping that concept is important, and it's knowledge is powerful when
you're trying to kick the sugar habit.
New research suggests that there is the possibility that while sugar
addiction may not be a full fledged addiction, ala heroin, it may share
certain elements with drug addiction. A 2002 Princeton University study
discovered that rats fed a very high sugar diet and then removed from
it did exhibit some of the classic withdrawal symptoms of drug
withdrawal, such as shakes similar to those experienced by addicts in
rehab. The study's authors however, indicated further research was
required before any real conclusions could be reached.
What Else Can I Do To Fight Sugar Addiction?
o Eat low glycemic index fruits. The sweet taste will help you
blunt your sugar cravings, but the low glycemic nature of these fruit's
carbohydrates will not have the same impact on your body as refined
sugar will. In addition, you'll get valuable nutrients from the fruit.
Apples are a great one, and my favorite.
o Brush Your Teeth - Don't laugh, many people report that this
actually works to help fight off sugar cravings, and it should be done
in any case to preserve your dental health.
o Eat 6 Times Per Day. - Not big meals, but small ones. This is a
great strategy to help lose weight anyway. You body feels full more of
the time, and is better able to utilize nutrients in your food when you
eat smaller meals more often, rather than 3 or 4 huge meals each day.
o Make sure you get enough protein and vitamins. Take supplements
if you must. Chromium, vanadium, and b-vitamins can help you control
your sugar Jones a bit.
o Stay hydrated. This is another strategy that is vital to optimize
fat loss and athletic performance, but it is also valuable to help
blunt sugar cravings. Sometimes dehydration can trigger sugar cravings,
so nip that in the bud before it even gets started.
Wanting to eat sugar all the time is no picnic. I'm fortunate in that
sugar has never really done it for me. I've got other food demons to
kill. It is one of the most destructive foods in our diets though,
especially in the quantities many people consume. Hopefully you can use
this info to help put your sugar addiction genie back in the bottle.
If you have a strategy that's worked for you and you think may help
others, please leave a comment and let me know.
Tags: Diet, sugar addiction
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Vitamin D Deficiency Symptoms - Can Getting Enough Vitamin D Help You Lose
Weight?
16 March, 2011 (23:39) | supplements | By: Steve
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Is vitamin D trhe cure all of the coming decade? It's kind of early to
tell yet, but the latest research is very promising. The D may be good
for everything from cancer to diabetes, and yes it might even help you
scrape off that extra fat you've been a' totin'.
What are the main vitamin D deficiency symptoms? Can a vitamin D
deficiency really make you gain weight or feel generally bad, compared
to someone who is getting plenty of vitamin D? Fro that matter, what is
the recommended amount of Vitamin D you should take every day, and is
that really the amount you should be taking for maximum results? With
more evidence coming out seemingly every day about the hazards of
vitamin D deficiency, and the powerful benefits of proper levels, this
vitamin that many people get in primarily their daily glass of milk can
no longer be ignored.
Okay, if you live in Arizona, Florida, or So. Cal, you probably don't
need to read this, because vitamin D is made in the body through sun
exposure. On second thought, it's probably a great idea for everyone.
If you're in Seattle, Glasgow, or Anchorage, you may want to read it
twice. That's because one of the body's primary mechanisms for getting
Vitamin D is through sunlight exposure. In fact, Russian kids living in
the arctic used to go through UVB lamp treatments back in the '60's so
that they could increase their Vitamin D levels. They had great tans,
too!
What Does Vitamin D Do?
Vitamin D promotes calcium absorption in the gut and maintains adequate
serum calcium and phosphate concentrations to enable normal
mineralization of bone and to prevent hypocalcemic tetany. It's also
used for bone growth and bone repair by osteoblasts and osteoclasts.
The goodness doesn't stop there, however. "D" also plays a vital role
in the modulation of cell growth, neuromuscular and immune function,
and fighting inflammation.
One thing about Vitamin D is that your body has no use for it in it's
natural form. Whether it enters your body or is produced by it, it must
go through 2 separate hydroxylations in the body for activation. These
happen first in the liver, and next in the kidneys. After these
processes, it's ready to go do it's stuff.
Who is Vitamin D Deficient?
The answer: nearly everyone! According to a published 2009 study
performed at the University of Colorado School of Medicine, and
astounding 77% of Americans do not get enough of this important
nutrient in their daily diets without supplementation. For some
unfathomable reason, African-Americans fare much worse than average on
this score. Nearly 97% of them fall into the "You need more vitamin D"
category.
What symptoms Can You Expect if you're Deficient in Vitamin D?
Good question, and the answer is broader than you might expect. One of
the main symptoms of a general vitamin deficiency is poor overall mood.
Although your mind probably doesn't jump to Vitamin D when you think
"mood enhancement", recent research has uncovered that it is one of the
vitamin's main contributions. If your significant other is
contemplating a new wing on the house, just to keep you at a safe
distance, you might be vitamin D deficient.
Metabolic syndrome, that down-in-the-dumps feeling you get when it's
been a few weeks too long since you've seen any real sunlight, may be
caused by more than simply a desire to see the good, ole' Sol again.
Some 2010 research, conducted as part of the Longitudinal Aging Study
Amsterdam, concluded that test subjects who received inadequate vitamin
D exhibited all the classic symptoms of the disorder.
It Can Go Beyond Just Feeling a Bit Sub-Par
You'll have bigger problems than just feeling a bit lackadaisical, if
your levels aren't brought up. Scientists are now discovering that low
vitamin D can contribute to cardio-vascular disease, cancer, and
cognition problems. Youngsters can also develop asthma due to low
levels.
Diabetes, Too?
Now researchers are also tying low vitamin D levels to diabetes and
glucose intolerance. Thankfully, some of them think that there may be
some hope for treating diabetes with vitamin D therapies. The Pacific
Northwest Diabetes Research Institute (PDRI) is one of 4 research
institutions around the world that are part of a research project to
investigate environmental risk factors associated with Type 1 (Juvenile
onset) diabetes. A part of the study is a randomized, controlled trial
to test directly how vitamin D supplements influence diabetic
tendencies in children.
An English study in 2008 revealed that ultra high vitamin D doses, in
the range of 5,000IU, cut childrens' risk of developing Type 1 diabetes
by about 30%, hardly inconsequential. Note that that's just a wee bit
more than the average recommendation of 200 - 600 IU, depending on your
age.
Thinking that some kind of treatment or cure for diabetes might come
out of vitamin D research makes me pretty damn excited, since my young
daughter has diabetes.
In kids, Rickets and osteomalacia are the classical vitamin D
deficiency diseases. With rickets affected kids, vitamin D deficiency
causes a disease which leads to a failure of bone tissue to properly
mineralize. When this happens, it leaves the poor tykes' bones a bit Al
Dente, and causes skeletal deformations. Many people think that
predominantly childhood diseases like this are the extent of low
vitamin D levels, but unfortunately, as I laid out above, Low-D (sounds
like a rapper from the Bronx) can cause serious problems in adults,
too.
Can Vitamin D Help Me Lose Weight?
Ah, the real reason that I got into the whole vitamin D discussion in
the first place; weight loss. Sorry to make you wait. Does it , or can
it help on this score? It seems to help with so many other things, why
not this, too. Actually, the link between weight loss and vitamin D
levels may be even stronger than you would have probably imagined. A
2009 study on the subject showed that vitamin D levels were actually an
extremely effective predictor of who would lose weight on a diet. No,
it's true!
The study, by Shalamar Sibley et al, an assistant professor of medicine
at the University of Minnesota showed that you can almost tell how much
weight someone would lose on their diet by measuring their vitamin D
levels at the beginning. He determined that there is a direct
correlation between those levels and how many pounds you lose.
Blood vitamin D levels are measured in ng/mL. For every 1 of those
higher the subject's levels (measuring a precursor to vitamin D) were
at the start of their diets, they lost another ˝ a pound. Even better,
the weight loss was of the right kind. The higher the vitamin D levels
at the start of their diets, the higher percentage of the weight lost
was belly fat!
What the UM study could not answer was whether or not the Vitamin D
directly caused the weight loss.
How Much Vitamin D Do You Need Each Day?
That depends on who you ask. According to the federal government, you
need about . On the other hand, the Institute of Medicine now
recommends vitamin D supplement levels as follows:
200 IU/d from birth to 50 years of age
400 IU/d for adults aged 51 to 70 years
600 IU/d for adults 71 years or older
Some health professionals recommend far higher levels to ensure you get
the maximum benefits, however, as was noted in the above diabetes
study. I found that levels around 5,000IU or even higher have been
touted by various experts, in addition to those in the English study on
small children. In fact, one study of chronic fatigue sufferers done
back in 2000 actually used 50,000IU a day for 6 weeks, but you know
what? The formerly wheelchair bound patients actually walked at the end
of the 6weeks! Halleluiah, I can walk!
Seriously though, the scientific community is just beginning to uncover
the power of this vitamin you probably get mostly from your milk.
What Foods Can I Eat to Get Vitamin D?
There are plenty of rich vitamin D sources out there: fish and fish
oils, egg yolks, cheese, and that old childhood favorite, beef liver.
You may have noticed a distinct lack of plant based sources on that
list. Your powers of observation have not failed you. If you've
forsaken the goodness of animal carcass derived fare for some down
home, grown at the local farm type of diet, you'll probably want to
grab some vitamin D supplementation on your next trip to Whole Foods.
If you'd like to enjoy the many benefits scientists are discovering
that go with vitamin D supplementation, make sure you take the right
kind. Remember, it has to be properly broken down before your body can
use it. You need the D-3 variety. What's D3? The D-3 form of vitamin D
is the kind that your body makes form sunlight or animal derived, as
opposed to D-2, which is the kind made from plants. Why does it matter?
D-2 is broken down by your body, and some of the resultant compounds
are not altogether good for you. This is especially true at the dosages
recommended by some of the leading vitamin D therapy proponents. Taking
10,000IU of the wrong kind could lead to trouble in a hurry. It is
actually toxic in such high doses.
Here is a great Vitamin D-3 supplement from Vitamin Shoppe. You can
waste the gas driving to one of their local stores, or pick it from
their web site without going anywhere. Click on the link below to go
there.
Hero Nutritionals Slice Of Life Vitamin D-3 1000 - 60 Gummies - Vitamin
D
Tags: Diet, fat loss, supplements, vitamin D, weight loss
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