Nutrition

While the rich and the affluent still face many of the problems that come with the “king’s lifestyle”, a new pattern is emerging in the United States and, predictions state, Europe.
A new study shows that the trend of ill-health and obesity is shifting rapidly to the poor and less educated portions of the country.
The reason this is important to us all, other than a concern for our nation’s health as a whole, is the economic strain this will place on our already burdened health care system.
By the year 2012, if this trend increases, the middle and upper classes will be looking at massive increases in taxes to fund proposed government plans to address the problem.
This is a problem that flat-out does NOT need to exist. Everyone who can afford food at ‘all’ can easily eat healthy and exercise.
Part of the confusion is due to the fact that the billion dollar fitness industry has created a myth — that expensive food supplements and organic foods are mandatory for good health.
While I believe in both, neither are mandatory.
It’s the TYPE of food, and the COMBINATION of the foods that make all the difference — that, and moderate calories, exercise, and proper mental disposition.
This is covered in detail in the best-selling e-book, “Fit Over 40″, by Jon Benson and Tom Venuto, CSCS.
Get it here — http://www.fitover40.com/aff/easidollar
In regards to the study, Dr. Janet Collins of the Centers for Disease Control and Prevention had this to say –
Populations are no longer equal in terms of experiencing health problems. Low-income populations tend to experience all the health problems we worry about at greater rates.
The five states with the highest obesity rates in the 2005 consensus include Mississippi, Alabama, West Virginia, Louisiana and Kentucky.
These same five states have higher rates of poverty than the national norm.
Meanwhile, the five states with the lowest obesity have less poverty. They are Colorado, Hawaii, Massachusetts, Rhode Island and Vermont.
Each of these states also have more college graduates and stronger education programs.
Education in health and fitness does not need to be expensive, and it certainly does not take a rocket scientist to figure it out.
However, many fitness professionals and nutrition ‘gurus’ lend that impression.
If you visit a gym today, especially in a larger city, you’ll see a myriad of devices that, frankly, would give you a better workout if you tried to pick them up and move them out to the garbage dump.
It can be daunting and confusing for anyone! But, this doesn’t have to be the case. In fact, as so many people report in “Fit Over 40″, workouts can be done in your own home that will more than satisfy the needs of most people.
The same goes for nutrition. While a few people require “high-tech”, expensive foods (for medical reasons usually), the vast majority of us can easily get the job done at the local grocery store.
The best way to inspire change is to create change in yourself. Start there, set the example, and the word will spread.
Anyone can be fit and healthy, and they can do it at ANY age, and at ANY income level above absolute poverty.
Yours in health,
Brenda Pitout
http://www.goarticles.com/cgi-bin/showa.cgi?C=775459

Everyone loves to have those bulging biceps, wide shoulders and a strong back. However, only a few are able to get a body which others envy. Bodybuilders, as we call them, can be seen lifting heavy weights (even up to 1000 pounds) on TV shows. However, even after years of working out at the gym, many people fail to develop huge muscles.
The agony and frustration which a person goes through after sweating for hours in the gym and still failing to achieve desired results cannot be described in words. Hence, it’s important to take a close look at the concept of muscle building. First of all, you must stop comparing your body with the bodies of world famous bodybuilders.
Developing powerful muscle mass would have required years of painstaking commitment. Building muscles relies on ‘the three pillars of Hercules’ - three essential elements: nutrition, weight-lifting and adequate rest. These are all essential, but of the three, nutrition is a very important requirement. Without good nutrition, weight-lifting and resting are not enough to build muscle. You may not want to undertake heroic tasks, but in combination, the three pillars of nutrition, rest and exercise will help you to emulate Hercules’ fabled strength.
Two dietary components critical to bodybuilding are proteins and carbohydrates. To make sure you get enough protein to support lean muscle growth, you should eat a gram of protein for each pound of your body weight. Taking natural bodybuilding supplements including protein supplements can help you build muscles more quickly and effectively.
There are a number of tasty alternatives on store shelves that will complete the protein needs of your body. The next thing to attend to is the ‘good carbohydrates’, which can come from starches such as rice or pasta, and certain fruits and vegetables. Finally, add in a supplement such as glutamine powder, which will allow you to snap back sooner than you might expect.
Creatine is an amino acid which supplies energy for proper muscle contraction. Taking 5-10 mg of this supplement can help you lift more weights, and in turn, help you build bigger muscles. It’s also a known fact that if you do not sleep properly, you will not be able to build huge muscles. So ensuring your diet and your bodybuilding workout is adequate, as well as getting enough rest to allow your muscles to recover and grow, will all help you immensely when it comes to muscle building.
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While the rich and the affluent still face many of the problems that come with the “king’s lifestyle”, a new pattern is emerging in the United States and, predictions state, Europe.
A new study shows that the trend of ill-health and obesity is shifting rapidly to the poor and less educated portions of the country.
The reason this is important to us all, other than a concern for our nation’s health as a whole, is the economic strain this will place on our already burdened health care system.
By the year 2012, if this trend increases, the middle and upper classes will be looking at massive increases in taxes to fund proposed government plans to address the problem.
This is a problem that flat-out does NOT need to exist. Everyone who can afford food at ‘all’ can easily eat healthy and exercise.
Part of the confusion is due to the fact that the billion dollar fitness industry has created a myth — that expensive food supplements and organic foods are mandatory for good health.
While I believe in both, neither are mandatory.
It’s the TYPE of food, and the COMBINATION of the foods that make all the difference — that, and moderate calories, exercise, and proper mental disposition.
This is covered in detail in the best-selling e-book, “Fit Over 40″, by Jon Benson and Tom Venuto, CSCS.
Get it here — http://www.fitover40.com/aff/easidollar
In regards to the study, Dr. Janet Collins of the Centers for Disease Control and Prevention had this to say –
Populations are no longer equal in terms of experiencing health problems. Low-income populations tend to experience all the health problems we worry about at greater rates.
The five states with the highest obesity rates in the 2005 consensus include Mississippi, Alabama, West Virginia, Louisiana and Kentucky.
These same five states have higher rates of poverty than the national norm.
Meanwhile, the five states with the lowest obesity have less poverty. They are Colorado, Hawaii, Massachusetts, Rhode Island and Vermont.
Each of these states also have more college graduates and stronger education programs.
Education in health and fitness does not need to be expensive, and it certainly does not take a rocket scientist to figure it out.
However, many fitness professionals and nutrition ‘gurus’ lend that impression.
If you visit a gym today, especially in a larger city, you’ll see a myriad of devices that, frankly, would give you a better workout if you tried to pick them up and move them out to the garbage dump.
It can be daunting and confusing for anyone! But, this doesn’t have to be the case. In fact, as so many people report in “Fit Over 40″, workouts can be done in your own home that will more than satisfy the needs of most people.
The same goes for nutrition. While a few people require “high-tech”, expensive foods (for medical reasons usually), the vast majority of us can easily get the job done at the local grocery store.
The best way to inspire change is to create change in yourself. Start there, set the example, and the word will spread.
Anyone can be fit and healthy, and they can do it at ANY age, and at ANY income level above absolute poverty.
Yours in health,
Brenda Pitout
http://www.goarticles.com/cgi-bin/showa.cgi?C=775502

While the rich and the affluent still face many of the problems that come with the “king’s lifestyle”, a new pattern is emerging in the United States and, predictions state, Europe.
A new study shows that the trend of ill-health and obesity is shifting rapidly to the poor and less educated portions of the country.
The reason this is important to us all, other than a concern for our nation’s health as a whole, is the economic strain this will place on our already burdened health care system.
By the year 2012, if this trend increases, the middle and upper classes will be looking at massive increases in taxes to fund proposed government plans to address the problem.
This is a problem that flat-out does NOT need to exist. Everyone who can afford food at ‘all’ can easily eat healthy and exercise.
Part of the confusion is due to the fact that the billion dollar fitness industry has created a myth — that expensive food supplements and organic foods are mandatory for good health.
While I believe in both, neither are mandatory.
It’s the TYPE of food, and the COMBINATION of the foods that make all the difference — that, and moderate calories, exercise, and proper mental disposition.
This is covered in detail in the best-selling e-book, “Fit Over 40″, by Jon Benson and Tom Venuto, CSCS.
Get it here — http://www.fitover40.com/aff/easidollar
In regards to the study, Dr. Janet Collins of the Centers for Disease Control and Prevention had this to say –
Populations are no longer equal in terms of experiencing health problems. Low-income populations tend to experience all the health problems we worry about at greater rates.
The five states with the highest obesity rates in the 2005 consensus include Mississippi, Alabama, West Virginia, Louisiana and Kentucky.
These same five states have higher rates of poverty than the national norm.
Meanwhile, the five states with the lowest obesity have less poverty. They are Colorado, Hawaii, Massachusetts, Rhode Island and Vermont.
Each of these states also have more college graduates and stronger education programs.
Education in health and fitness does not need to be expensive, and it certainly does not take a rocket scientist to figure it out.
However, many fitness professionals and nutrition ‘gurus’ lend that impression.
If you visit a gym today, especially in a larger city, you’ll see a myriad of devices that, frankly, would give you a better workout if you tried to pick them up and move them out to the garbage dump.
It can be daunting and confusing for anyone! But, this doesn’t have to be the case. In fact, as so many people report in “Fit Over 40″, workouts can be done in your own home that will more than satisfy the needs of most people.
The same goes for nutrition. While a few people require “high-tech”, expensive foods (for medical reasons usually), the vast majority of us can easily get the job done at the local grocery store.
The best way to inspire change is to create change in yourself. Start there, set the example, and the word will spread.
Anyone can be fit and healthy, and they can do it at ANY age, and at ANY income level above absolute poverty.
Yours in health,
Brenda Pitout
http://www.goarticles.com/cgi-bin/showa.cgi?C=775502

The fact is, a women’s metabolism slows down with age and this begins to happen as early as 25 years of age and the simplified reason for this is the loss of muscle mass and increase in fat. A women’s metabolism is ultimately different or slower, because there is less muscle to burn the fat. Some women may even have the same diet and exercise program as they had earlier in life but they begin to gain weight due to the natural changes in physiology and hormones that occur. For many more of us however, this is compounded by the lifestyle changes that occur as we have children and our priorities shift from ourselves to those of our families. In the end the bottom line is a lowered metabolism and a few or a lot of extra pounds.
First of all in layman’s terms metabolism is the rate your body breaks down and uses the food we ingest into energy for use in the growth, repair, and general function of your body. When there is too much of a deficit between the foods we eat and what our bodies needs to function the metabolism slows; muscle and fat reserves are used. Muscle is the most metabolically active tissue in our body, for every pound of muscle a woman loses the number of calories she burns decreases by as many as 50 per day. Fat burns nothing; it just sits there hanging out, literally. Therefore, the amount of lean body mass you have is an important factor in determining the rate at which you burn calories.
We are spending billions of dollars each year on a quick fix solution to our expanding waist lines however the fundamental principles remain the same: don’t do time-wasting exercises or follow non-sense diets that do not contribute to your desired result. The only way too naturally increase your metabolism is through exercise however just three 20-minute strength training sessions per week will help you shed approximately 15 pounds over the course of a year without changing anything else. This works because you don’t not need huge hulking muscles (which are impossible to naturally get) in order to see the benefits of an increased metabolism. It is also a misconception that you have to spend time in a gym to achieve these results, working your muscles doesn’t have to be a complicated or time consuming endeavor. You can do many types of resistance training exercises in your own home, such as using a balance ball, doing leg lunges, or using hand weights.
It is generally believed that for women a regiment of weight training should involve higher repetitions with light to moderate weight. Higher repetition means 15 to 20 while light to moderate means only light enough to ensure that you are able to keep your proper form and complete range of motion. If you are able to easily achieve this then adding a little more weight would be appropriate. Last but not least, working out with weights is not only an important weight loss tool but also a bone loss preventive activity. The health benefits from working out are numerous and just the fact that weight training gives your body natural stress relief due to all the endorphins that you are releasing while you are working out, makes it a powerful mental booster as well (who doesn’t like to be happy).
Typically low calorie diets wreak havoc on your metabolism and amount of muscle loss is substantial. For many individuals it is beneficial to use a calorie counter to monitor their calorie intake. One of the biggest problems for women is that they under estimate the number of calories they are actually ingesting during the day. For this reason it has been proven that individuals who document there food intake on a daily basis have a better understanding about what and how much they are actually putting into their mouths. It doesn’t take a lot of time to become familiar with the nutritional values and the calorie content of foods when you spend a certain amount of time activity seeking the information. There are endless numbers of diet programs out their and everyone claims they have the answers. It is important to not get overwhelmed with an eating plan. If you can make small changes, focusing on a balance of all your food groups and ensuring that you are getting all of your recommended serving of fruit and vegetables you will be well on your way. The number one problem for most individuals is the lack of fruits and vegetables in their diets. The other important thing to remember is that it is necessary to incorporate lean proteins into your diet because these are necessary for your body to build muscle. The most important thing to remember is that a combination of exercise and a healthy diet are the key to not only weight loss but ultimately your health. For long term overall health it is necessary to incorporate both into your lifestyle. Neither part of the puzzle should be stressful and doesn’t need to be confusing, make small changes and have fun.
http://www.goarticles.com/cgi-bin/showa.cgi?C=778893

Do you spend your days in the gym trying to gain weight and build muscle only to realise that your actually losing weight or not gaining a pound?
In the following article you will learn how you can gain weight and build muscle by simply following the information given below.
To gain weight and build muscle can be hard for the average hardgainer, so to gain weight succesfully you need to put in place 4 main steps.
These include:
Eating more Lifting Heavier Weights Less workout days Shorter workout ruotines
1. Eating more - You probably sick of hearing about eating more calories to gain weight, but it’s true, and you should be doing this to gain weight and muscle.
You need to start calculating how much calories your taking in, so keep a diary of what you eat over a week. Write down the amount of calories your eating at the end of the 7 day week and look at what types of foods you are consuming. If you have too many junk foods in there then its time to cut it out and get eating some whole foods full of healthy nutrition.
To gain healthy muscle weight you should be consuming a ratio of 40% carbs, 30% Protein, and 30% Fats. But remember these all need to be good healthy foods.
2. Lifting heavier weights - This may seem obvious, heck, you have done it, my guess is you havn’t done it properly. You should be lifting at a weight so that your muscles fail after 6-8 reps for the first set. The you need to increase it every set you do. Make sure you keep a note of how much you lift because you should be lifting heavier next time round. Lifting at this intensity will increase the stimulation to the muscles and increase muscle growth.
3. Less training days - This is the main cause of many trainers today, they simply train too damn much. If you train too many times during a week, your muscles won’t have a chance at repairing and regrowing. You may even see muscle loss if you over train by too much.
4. Shorter workout routines - To gain weight and build muscle you only need to train for a maximum of 45 mins at a high intensity. You lift heavy and you should only do 3 to 4 sets of any exercise. If the weight you’re lifting isn’t making your muscles fail after 6 reps then get a heavier one.
The above steps are all very easy to implement and they are proven to gain weight and build muscle.
Find more info on how to gain muscle weight now or you can check out some weight training programs that will guide you step by step to building muscle through nutrition and training.
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A key theme to my clients while personal training in London (Clapham) and anyone I meet who mentions they have back pain is the core. This is a term for the sets of muscles that surround the spine and hold it in place. An efficient core will flatten your stomach by naturally pulling it tight and minimize back pain by holding the spine stable.
The core muscles relate to amongst others the deep transverse abdominal (below the main abdominal’s) pelvic floor muscles (muscles that stop you going to the toilet) deep spinal muscles and the gluteus muscles (buttocks). Through ensuring these muscles are correctly working then improving their strength the body will become stronger and healthier.
Activating the core
Most my personal training clients have trouble activating the core, you must learn to do this before you can strengthen it. The problem comes because the core muscles easily become sleeping muscles through poor posture, wrong food choices, tight muscles, pain and many more factors. These factors must be addressed before the core muscles will work naturally. The first step you can take is to learn to hold a neutral spine.
Neutral spine
This refers to standing with correct posture and thus ensuring all the joints are optimally aligned. To find your neutral spine:
Stand with your heels, buttocks, shoulders and head against the wall. With one hand feel how much space there is in the arch of your lower back. A neutral spine should have just enough room for one hand to slide into the arch of the lower back while the heels, buttocks, shoulders and head remain touching the wall. If you cannot get your hand in the arch or there is room for much more than one hand e.g. your fist. Your posture needs to be adjusted, this will come from following the correct stretches and strengthening exercises. Whenever possible try to reposition your body into the neutral spine position. This should be held for all exercises and even when not exercising e.g. when standing in a queue, sitting in the car etc.
Engaging the core
In the neutral spine position you can then activate the core muscles. To do this you need to consciously:
1. Contract the pelvic floor muscles, by stopping yourself going to the toilet at the back then the front. 2. Draw the stomach area below the belly button into the spine as closely (hard) as possible. Imagine you are trying to pull on a really tight pair of trousers and must get them over your lower stomach.
In addition to activating the core. It is also necessary to use the larger muscles of the buttock and midsection.
Core exercises
Once you can activate the core you can begin to do exercises that will flatten your stomach and reduce your back pain. Core exercises are those that stress these ,muscles by making you hold body in place with a neutral spine. An example exercise would be the plank, often seen in gym classes, see picture on my site. As with any health or fitness goal to maximise your results it shoudl always be backed up with solid nutrition. The best system for determining this metabolic typing
Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip Personal training London (Clapham) Rugby fitness training and coaching
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A girl needs purpose, so rather than casually turning up to the gym and jumping on a few machines, know what you want to get out of your program. To keep yourself on the job, write down your fitness goals and post them where you’ll see them every day.
Get a fitness program
A personal trainer will help you reap fast results and keep you challenged. Programs developed by personal trainers are tailored to your fitness level and will help you track your progress.
Find a friend
Exercise is so much easier with a friend. You can enjoy one another’s company as you work out, so exercise becomes more of a social outlet, and you can encourage each other as you work towards your weight loss fitness goals together.
Use your support network
Fitness clubs generally boast an entire support network of staff, from fitness instructors to nutritional experts, to help you reach your health goals, so make sure you take advantage of their advice. Joining a team sport is a fun way to complement your gym routine and stay committed to being active.
Listen to music, watch TV, or read a book
Let’s face it, watching the minutes countdown on a cardio machine is hardly stimulating, but the time can fly if you take along a head set and tune into a television, listen to your favourite tunes, or get stuck into a great book while you’re working out.
Train for an event
Set yourself an event such as a fun run or triathlon to work towards and encourage some friends to join you. You’ll end up covering kilometres you never thought you were capable of before you realise it and be so pleased with yourself at the end of it, you’ll be inspired to do another.
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As the world wide web gets more and more interactive and content rich, companies are beginning to utilise its digital environment more and more as a platform to launch new products and services. The fitness industry hasn’t been left behind in this rush to the desktop, reaching out to a new breed of gym rats - the sort who would prefer to work out in the comfort of their own home and on their own time. Some of these new fitness guru companies have been trying to drive a message into these people to do away with traditional media and come online to get a workout - ‘Discard Your Exercise DVDs - Watch Fitness Videos Online Instead.’
Now, before I dive right in, and consequently before you start rummaging through your DVD attic and start chucking them into the fire, let me explain to you exactly why online fitness videos are so much better. Now, most of the time, these online fitness videos are usually free of charge, as part of a larger guidance machine that covers the bases - nutrition, diet, weight lifting, resistance training and all sorts of aerobic, cardio-vascular exercises. This dynamic and holistic approach to fitness is a better alternative to the rigid permanency of DVDs. Buying a DVD doesn’t necessarily mean you will get a whole package, most of the time they will start of with a generic disclaimer saying, ‘Should be followed with a proper diet and nutrition programme’.
What sort? When? For whom?
DVD’s are about as personal as oak trees. They cater to the mass market and they usually enter the consumer field blind, deaf, dumb and mute, hooking you in with sweeping promises and toned bods printed bold on flashy DVD covers. Online fitness videos however, cater to the individual in a wider cyberspace context. You can choose what type of workouts and for what type of objectives, rather than buy a whole library of DVD’s and hope that there is something in the pile for you.
Fitness online videos are updated regularly and usually captained by several different fitness experts that give you a greater breadth of choice. Hey, you might even have a favourite and decide to stick to them religiously. The choice is entirely yours.
And do you know the best thing about fitness online videos? Their potential for interactivity. Forums and user groups are just some of the tools used so that you as the end user can give your two cents about the videos, ask advice and even give some tips. This is the ultimate deal maker for online fitness videos. The dynamic environment of the internet has allowed for a revolution of sorts. No more are you huddled in your living room following the mechanics of someone you have never met, or a celebrity who tells you 30 minutes a day will get you looking like him/her. Talk back, ask questions and gain valuable advice, all from just logging on and signing up.
If you want more information on how you can achieve a sexy and desirable body, come to Shape Your Body Now and sample our wide selection of fitness videos. Once you become acquainted with our in-depth and informative videos, you’ll be racing to discard your exercise DVDs!
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Pain may sometimes be the reason why people change. Getting flunked grades make us realize that we need to study. Debts remind us of our inability to look for a source of income. Being humiliated gives us the ‘push’ to speak up and fight for ourselves to save our face from the next embarrassments. It may be a bitter experience, a friend’s tragic story, a great movie, or an inspiring book that will help us get up and get just the right amount of motivation we need in order to improve ourselves.
How many times have you gone to sleep at night, swearing you’ll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don’t feel like exercising?
While this can happen to the best of us, it doesn’t mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness — and that an ounce of prevention is worth a pound of cure. The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy. In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort.
The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn’t have to be intense to work for you, but it does need to be consistent.
I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.
Here’s a sample exercise program that may work for you:
* Warm Up — seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.
* Resistance Training — Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.
* Aerobic Exercise — Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cool down during the last five minutes.
* Stretching — Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.
When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.
* From one to eight weeks — Feel better and have more energy.
* From two to six months — Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.
* After six months — Start losing weight quite rapidly.
Once you make the commitment to exercise several times a week, don’t stop there. You should also change your diet and/or eating habits,’ says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead, I suggest these easy-to-follow guidelines:
* Eat several small meals (optimally four) and a couple of small snacks throughout the day * Make sure every meal is balanced — incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and fruits * Limit your fat intake to only what’s necessary for adequate flavor * Drink at least eight 8-oz. glasses of water throughout the day * I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.
I suppose that’s all I can think of for now. I should extend my thanks to a doctor friend of mine. Without him, I wouldn’t be able to write this article, or keep my sanity.
Enjoy life, we all deserve it.
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