Fit With This

Black Pepper May Help Fight Fat

2012-08-30T00:25:00.003-07:00

A preliminary new study suggests that the pungent component in black pepper known as piperine fights fat by blocking the formation of new fat cells. If further studies confirm these effects, researchers say black pepper may offer a natural alternative for the treatment of fat-related disorders like obesity. Researchers say the benefits of black pepper and the black pepper plant have been known for centuries in traditional Eastern medicine, in which it is used to treatcholera, diarrhea, and other gastrointestinal issues. Even so, little is known about how black pepper works within the bloodstream that might explain these beneficial effects. In their study, researchers looked at the effects of piperine on gene expression in fat tissue in the lab and in computer models. The results showed that piperine interfered with the activity of genes responsible for forming new fat cells. Researchers say this benefit of black pepper sets up a chain reaction that helps keep the formation of fat in check in other ways as well.

How do you build better Abs?

2012-08-28T03:19:00.001-07:00

Don't work your abdominal muscles every day. "Physiologically, your abs are like any other muscle in your body," says David Pearson, Ph.D., C.S.C.S., an exercise scientist at Ball State University. Train them only 2 or 3 days a week. Exhale forcefully at the top of the movement when you do abdominal crunches. It forces your abs to work harder.

Is it best to avoid carbs when trying to lose weight?

2012-08-26T06:30:00.001-07:00

Reduce carbs, but do not cut them out completely. Your body needs the carbs, particularly the complex carbs of whole grain breads and cereals. So keep some carbs in every meal.

Weight loss is an overall process and there are no magic answers. Pay no attention to weight loss supplements and pills and all the latest fads. You need to think about many factors but most of them are related to issues we've known about for a very long time. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.

Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.

Make a few additional small changes - walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.

Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can't get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.

In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.

Make your portion sizes smaller. Use a smaller plate - in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don't. About quarter of your plate of food should be protein and at least half of it should be veggies.

Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.

Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.

Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.

Vary your routines. Don't eat the same number of calories every day (vary your calories from 1400 a day to 1900 or 2000 some days), eat a variety of foods, and do different kinds and amounts of exercise. You will lose weight much more efficiently if you mix things up from time to time so that your body doesn't adjust to any one routine.

An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.

Want to Know a Healthy Tip?

2012-08-26T01:28:00.002-07:00

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating.
Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.
Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.

your skinny and want muscle?

2012-08-23T08:21:00.000-07:00

1. Maximize muscle building. The more protein your body stores—in a process called protein synthesis—the larger your muscles grow. But your body is constantly draining its protein reserves for other uses—making hormones, for instance. The result is less protein available for muscle building. To counteract that, you need to build and store new proteins faster than your body breaks down old ones.

2. Eat meat. Shoot for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day. (For example, a 160-pound man should consume 160 grams of protein a day—the amount he'd get from an 8-ounce chicken breast, 1 cup of cottage cheese, a roast-beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts.) Split the rest of your daily calories equally between carbohydrates and fats.

3. Eat more. In addition to adequate protein, you need more calories. Use the following formula to calculate the number you need to take in daily to gain 1 pound a week. (Give yourself 2 weeks for results to show up on the bathroom scale. If you haven't gained by then, increase your calories by 500 a day.)

A. Your weight in pounds: _____
B. Multiply A by 12 to get your basic calorie needs: _____
C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise): _____
D. Strength training: Multiply the number of minutes you lift weights per week by 5: _____
E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8: _____
F. Add D and E, and divide by 7: _____
G. Add C and F to get your daily calorie needs: _____
H. Add 500 to G: _____. This is your estimated daily calorie needs to gain 1 pound a week.

4. Work your biggest muscles. If you're a beginner, just about any workout will be intense enough to increase protein synthesis. But if you've been lifting for a while, you'll build the most muscle quickest if you focus on the large muscle groups, like the chest, back, and legs. Add squats, deadlifts, pullups, bent-over rows, bench presses, dips, and military presses to your workout. Do two or three sets of eight to 12 repetitions, with about 60 seconds' rest between sets.

Truth about Belly Fat

2012-08-23T02:32:00.003-07:00

People store most of their fat in two ways:

Just under the skin in the thighs, hips, buttocks, and abdomen. That's called subcutaneous (under the skin) fat. It's the fat that you notice.
Deeper inside, around the vital organs (heart, lungs, digestive tract, liver, etc.) in the chest, abdomen, and pelvis. That's called "visceral" fat. It's so deep inside you that you can't notice it from the outside.

Many people are self-conscious about the fat they can see. But actually, it's the hidden fat -- the visceral fat -- that may be a bigger problem, even for thin people.

The problem is when you have too much of it. That is linked to a greater chance of developing high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers (including breast cancer and colon cancer.)

There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.

Exercise: Vigorous exercise trims fat, including visceral fat. It can also slow down the build-up of visceral fat that tends to happen over the years.

How much exercise does it take? Half an hour of vigorous aerobic exercise, done four times a week.

Moderate activity – raising your heart rate for 30 minutes at least three times per week – also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be more vigorous.

If you are not active now, it's a good idea to check with your health care provider before starting a new fitness program. They'll probably be thrilled that you want to get started, and will check that you're ready for it.

And forget spot-reducing. There aren't any moves that specifically target visceral fat.

Diet: There is no magic diet for belly fat. But when you lose weight, on any diet, belly fat usually goes first.

A fiber-rich diet may also help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day, without any other diet changes, build up less visceral fat over time than others. That’s two small apples, a cup of green peas, and a half-cup of pinto beans, for example.

Sleep: Getting the right amount of sleep helps. In one study, people who got six to seven hours of sleep per night gained less visceral fat over 5 years, compared to those who slept five or fewer hours per night, or eight or more hours per night. Sleep may not have been the only thing that mattered -- but it was part of the picture.

Stress: Stress happens. It's what you do with it that matters.

You probably already know that people tend not to make the best food choices when they're stressed. And when you've got chronic stress, that can be a problem.

meditating,and exercising are healthy ways to handle stress. Signing up for a workshop or some counseling sessions can also help you tame your stress.

3 Sunburn-Fighting Foods

2012-08-22T23:15:00.000-07:00

Ketchup
Lycopene—the antioxidant that gives tomatoes their red hue—has a secret power: It’s capable of fighting skin-aging free radicals caused by UV rays. One study determined that people who ate five tablespoons of tomato paste a day had 33 percent more protection from sunburn than those who didn’t. Tip: Cooking tomatoes concentrates lycopene levels. Sauce, paste, and ketchup are packed with protection.

Kiwis
When you think vitamin C, you probably think OJ. Switch it up: Research found that people eating the widest variety of fruits and veggies saw the most DNA protection. Your move? Kiwis. They’re packed with more vitamin C—which is thought to smooth out wrinkles caused from the sun by promoting the production of collagen—than any other fruit.

Almonds
Twenty almonds a day. A recent study found that people eating this amount—equivalent to 14 milligrams of vitamin E—burned less when exposed to UV light than those who skimped on the vitamin. How come? Vitamin E is an antioxidant—it works to keep your body free of dangerous free radicals form the sun.

Top 5 body-weight exercises

2012-08-22T01:46:00.000-07:00

Burpees/Squat Thrusts: 3x10

The mere mention of this exercise brings groans and disgruntled expressions to the faces of athletes, and for good reason: they’re difficult. By combining the core stability of a pushup with the explosiveness of a squat jump, this total body is highly effective, building both strength and stamina. Begin in the “up” position of a pushup. Next, keep your hands on the ground (in the same position) and jump your feet forward into your chest. From that position, jump straight up in the air, reaching your hands up above your head. Land and reverse the initial sequence so that you end up in the starting position again. I’d recommend supersetting these with at least 1 or 2 other exercises, giving yourself adequate rest between sets. Perform as many burpees as you can for 20 seconds, rest 10 seconds, and then repeat for 4 minutes (8 sets).

3-Way Pushup (Decline, Incline Plyo, Incline Wide): 3x5+ each

This 3-way superset combo begins in the decline position with your feet elevated and your hands on the ground. That’s followed by 2 different pushups in the incline position with your feet on the ground, and then on a sturdy bench. The first incline pushup is a plyo or clap pushup. Once you finish that, you’ll complete the series by positioning your hands outside of shoulder width and doing a set of wide pushups. Do not rest until having done a set at each position. Too easy? Add more reps to each set. No bench? Skip the decline/incline part, doing regular pushups, plyo pushups, and wide pushups on the ground instead.

(Split ) Lunge Jump/Lunge Exchange: 3x10 each leg
Lunge exercises are some of my favorites because they use many large and small muscles of the lower body, and require both balance and coordination to perform. The Lunge Jump begins in a split lunge position and is performed by jumping straight up, switching legs in the air, and landing with the legs in the opposite of the starting position. As you’re engaging the quads and hamstrings in an explosive manner, your heart rate and muscle burn will increase, so again, you’ll want to rest appropriately between sets.

Single Leg V-Sit/Single Leg Jack knife: 3x10 each leg

Few bodyweight core movements work better than sit-ups and leg lifts, which is why combining those two motions is so effective. Begin by lying on your back with your legs straight out on the ground and your arms straight out above your head (also on the ground). Simultaneously lift one leg while crunching up and reaching with both hands for the toe of the elevated leg.

Both your upper and lower back should come up off the ground. With control, return to the starting position and repeat with the opposite leg. Coordination, balance, and core stability, will all be challenged as your abs, lower back, and hips, work to make the movement possible. Too easy? Skip the single leg action and get both legs in the air.

Sprinting: 6x 50-100 yards

What does sprinting have to do with strength training? A full out, 100%, sprinting effort engages the entire body in a series of coordinated and explosive movements. Take a look at any high level or elite sprinter’s body. Abs, hips, glutes, hamstrings, quads, and calves are almost always clearly defined. Yes, diet and resistance training do their part, but the power and force generated but sprinting itself develops the muscles in ways that cannot be easily mimicked in the weight room.

If you’re new to sprinting, begin with the shorter distances and work your way up. Walking back to the start line between reps is usually an adequate rest period, but to get the full benefits of sprinting each effort needs to be at 100%. No space to run? All out efforts on treadmills and stationary bikes can also tax the leg muscles as well as the cardiovascular system.

_________________________________________________________________________________

Using the exercises above as a starting point, give this weightless workout a shot the next time you don’t have gym access:

Burpees: 3 x 10
Jump lunges: 3 x 10
3 Way Pushups: 3 x 5 ea
Bench Dips: 3 x 10
Pullups: 3 x 10
V Situps: 3 x 10
Alternate Heel Touches: 3 x 10
Sprints: 10 x 60 yards

There are now no more excuses for not getting a good workout in when away from your regular training facility. The 5 bodyweight exercises above won’t have you throwing the steel around, but they’re still very effective at helping you burn fat and gain strength.

which is more nutritional: Frozen or Fresh Vegetables?

2012-08-22T01:16:00.000-07:00

Should you head to the supermarket freezer case instead of the produce department the next time you want nutrient-rich vegetables? It seems that up to 45% of the health-enhancing nutrients in fresh veggies have shriveled up and disappeared by the time they're eaten.

And produce that's processed right after being picked retains more of the nutrients, according to the UK-based Institute of Food Research, which carried out the research on behalf of the frozen food manufacturer Birds Eye.

Walking High-Knee Hug

2012-08-21T11:49:00.001-07:00

Stretches your glutes and requires more than 90 degrees of hip flexion, a range of motion that challenges most desk jockeys.

How to do it? Stand with your feet shoulder-width apart and your arms at your sides. Raise your left knee toward your chest, gasping it with both hands just below your kneecap. Pull it to the middle of your chest as you stand tall. Release it and step into the offset lunge.

Foods for Fighting Fat

2012-08-20T23:25:00.001-07:00

Quinoa

One of the best weight-loss foods. It packs a generous 14g of protein and 5g of fibre per 100g

Greek yoghurt (low fat)

Great for weight loss thanks to its protein content: twice as much as some other yoghurts.

Hot peppers

Spicy chills curb appetite and speed up metabolism, according to a study from Laval University in Quebec.

Oats

Oats in the morning speed up your metabolism by up to 10% for the rest of the day.

Eggs

Eggs boost muscle mass and strength, and reduce appetite

Break your Fast

2012-08-20T06:57:00.000-07:00

Thanks to research, researchers have found that men who don't eat breakfast are 4.5 times more likely to be obese than those who eat it every day. Aim for a good mix of protein, carbs and fat

8 Healthiest Breakfast Foods

Nonfat Greek Yogurt

With more hunger-fighting protein than traditional yogurt, it’ll keep those mid-morning hunger pangs at bay.

Oatmeal
Start your day off with a warm bowl of oatmeal — choose rolled or steel cut oats
Skip the sugary packets and add a little sweetness with dried fruit,
apple sauce or a touch of honey or brown sugar.

Berries
Toss strawberries, blueberries and raspberries on cold cereal, oatmeal, yogurt, pancakes or French toast. Berries are high in an anti-inflammatory compounds called anthocyanin, which may help reduce heart disease and diabetes, and improve eyesight and short-term memory.

Peanut Butter
Need a quick protein boost in the morning? Spread a tablespoon of the stuff on whole grain bread, add to a smoothie, mix into oatmeal or spread on apple slices. Remember to purchase the natural kind to keep sugar under control.

Eggs
Easy and versatile, eggs contain vitamins A and D and the antioxidant lutein for healthy skin and eyes. Scrambled, soft-boiled, poached or over easy, serve with whole-grain toast for a stay-with-you breakfast.

Flaxseeds
Sprinkle flaxseeds on yogurt, oatmeal or blend in your morning smoothie or muffin batter.

Cottage Cheese
Top low-fat cottage cheese with fresh fruit for an on-the-go breakfast that will leave you satisfied. Packed with 16 grams of hunger-fighting protein and only 1 gram of fat, it’ll help get your day started.

Whole-Grain Cereal
A bowl of whole grain cereal and low-fat or skim milk takes only minutes to put together. But watch out for whole grain cereal boobie traps, like high calories and sugar.

Sunbathing Boosts fertility

2012-08-17T10:21:00.000-07:00

When the sun shines your libido goes through the roof, thanks to the plethora of lady fresh its also due to the extra vitamin D you get from sunshine. Scientists found men with at least 30 nanograms of vitamin D per ml of blood had more testosterone than those with less. It also boosts sperm quality, adding to speed and penetration. So, worship the god of sex from your sung-lounger - but don't neglect your SPF.

coke or Pepsi?

2012-08-16T15:20:00.002-07:00

Both drinks should be avoided if on a diet however if you had to choose between coca-cola or pepsi what would it be?

Coca-Cola

Serving size: 12oz

Calories: 140

Total Fat: 0 grams

Sodium: 45 milligrams

carbohydrates: 39 grams

sugar: 39 grams

Pepsi

Serving size: 12oz

Calories: 150

Total Fat: 0 grams

Sodium: 30 milligrams

carbohydrates: 41 grams

sugar: 41 grams

Breaking News: avoid the treadmill

2012-08-16T15:07:00.001-07:00

That's right. Don't go anywhere near it. Steady-state cardio is significantly less effective than interval training when it comes to burning belly fat. Here are four iron-clad weight-loss excuses for walking away from the Lycra lovers, courtesy of fellow treadmillphobe.

1. It increases Stress
2. It's catabolic
3. It causes injuries
4. It's time consuming

How can you boost your mood?

2012-08-16T15:01:00.001-07:00

1. Eat Nuts

Nuts are high in vitamin E, which is linked with reducing cognitive decline. Almonds and hazelnuts are rich sources.

2. Have Sex

The most rewarding way to release hormones such as oxytocin and serotonin

3. Rhodiola

This supplement slows the breakdown of serotonin, maintaining your natural happiness for longer

4. Red Whine

It's rich in antioxidants, which can protect your brain cells from damage. One glass a day is best, two at a push

5. Drawing

No matter how simple your scrawls, this stimulates the right hemisphere of the brain and inspires creativity

health clash: apples vs. pears. which is healthier?

2012-08-15T14:59:00.000-07:00

Pears

Calories	96
Sodium:	2 mg
Potassium:	190 mg
Total carbohydrate:	26 mg
Dietary Fiber:	5.1g
Sugars:	16.3g
Protein:	0.63g
Vitamin C:	12%
Calcium:	1%

Apples

Calories	95
Sodium:	2 mg
Potassium:	159 mg
Total carbohydrate:	25.1 mg
Dietary Fiber:	4.4g
Sugars:	18.9g
Protein:	0.47g
Vitamin C:	14%
Calcium:	1%