Training And Exercise

Oxy-Powder

2010-02-01T10:06:00.000-08:00

This was my 7 day experience with 'Oxy-Powder'

THE DAY BEFORE

I'm a 41 year old male, 6'2", reasonably healthy and try to exercise and eat the right types of food when I can. I've been reading about the benefits that colonic cleansing can have on your overall health and so have decided, after a bit of research, to give the much advertised Oxypowder 7 day course a go.

This morning (30/03/08) my body stats were:

Weight: 173.3lbs, Body Fat: 12.8%, Water: 60.8%.

Just before going to sleep I took 4 capsules to start the process going.

DAY 1

This morning (31/03/08) my body stats were:

Weight: 171.7lbs, Body Fat: 12.1%, Water: 61.5%.

At 9.30am, 12, and 2pm I had small, dark and liquid bowl movements (bms), which were odourless and looked like wall paint. Generally these occurred soon after food.I have felt a bit light headed and drowsy today.Just before going to sleep I took 6 capsules to increase the effect which, for me, had been at the lower end of the 3 to 5 bms a day range.

DAY 2

This morning (1/04/08) my body stats were:
Weight: 173.2lbs, Body Fat: 12.8%, Water: 60.8%.

10am, 1pm, (1.30pm) I had good size dark, liquid movements with no odour. I felt fine and not lightheaded or drowsy like yesterday.

DAY 3

This morning I took 8 capsules as 6 didn't seem enough.This morning (2/04/08) my body stats were:

Weight: 170lbs, Body Fat: 11.5%, Water: 62%.

11am I had large, soft, odourless bms (the consistency of porridge, if you forgive the analogy). 5pm, 6pm, 6.30pm I had a semi liquid bm with no odour. I have noticed black dots/specks in the stools. I found this explanation at http://www.enzymestuff.com/rtstools.htm 'Black specks may be seeds, foods, or from die off of yeast or bacteria.If you start any supplement that might create looser stools, temporary diarrhea, or die-off of yeast or bacteria (like an antibiotic, pro biotic, digestive enzymes, anti fungal, laxative, etc), you might see dark or black flecks in stool during this 'cleaning out' period. Certain types of adverse bacteria in the colon can produce dark residues and this is getting cleaned out'.Just before going to sleep I took 10 capsules.

DAY 4

This morning (3/04/08) my body stats were:

Weight: 171.7lbs, Body Fat: 12.4%, Water: 61.2%

11am, 3pm I had good size, soft , odourless bms. I have noticed more black dots/specks in the stools.6.30pm I had a smallish, semi liquid, odourless bms with more black specks in the stool.

DAY 5

Early this morning I took 10 capsules.This morning (4/04/08) my body stats were:

Weight: 170.5lbs, Body Fat: 11.7%, Water: 61%

10am, 3pm I had good size, soft odourless bms. I have noticed more black dots/specks in the stools.8pm I almost had to encourage myself to go in order to reach the minimum 3 bms a day. The stool was odourless, small and what might be called butt-pee with some soft flakes in it. The black specks were present.

DAY 6

Early this morning I took 10 capsules.This morning (5/04/08) my body stats were:

Weight : 171.7lbs, Body Fat: 11.9%, Water: 61.6%

12pm, 2pm I had good size, soft, odourless bms. This was followed by a bit of diarrhea probably due to the amount of water I had drunk . I noticed more black dots/specks in the stools.Just before going to sleep I took 12 capsules as 10 didn't seem enough today.

DAY 7

This morning (6/04/08) my body stats were:

Weight: 171.6lbs, Body Fat: 12%, Water: 61.5%

10am, 11.30am, 1pm I had good size, soft, odourless bms. This was followed by a bit of diarrhea. I noticed more black dots/specks in the stools.

DAY AFTER

This morning (7/04/08) my body stats were:

Weight : 171.3lbs, Body Fat: 11.9%, Water: 61.6%

12pm went to loo and bm back to usual pre-Oxypowder state.

SYNOPSIS

Overall I would say that this is a fair product, although I would assume there are stronger products out there. My experience with Oxypowder was that:

-I felt a little lightheaded on the first day on Oxypowder but much less so thereafter.

-Regardless of the amount of capsules I took, (up to 12 capsules a day) I still had the 3 bowel movements a day.

-Most bm's came a little after food and throughout the course I never felt like I wouldn't make it to the loo in time.-Aside from the black specks in the stools, I didn't notice anything unusual or foul smelling.

-I lost 1.7lbs, probably due to the balance of foods I consumed over this period.

-I feel it has been worthwhile and that I've benefited from a good, healthy flush out.

Supplements

2010-02-01T09:56:00.000-08:00

NUTRITIONAL SUPPLEMENTS

Protein powder

Protein bars

Creatine

VITAMINS AND MINERALS

Multi-vitamins

Flax seed oil

Cod liver oil

HERBAL TEAS

Green tea

Camomile tea

Fennel tea

COLON CLEANSER

Oxy-Powder

Accesories

Body fat scales

Diet and Nutrition

2010-02-01T09:40:00.000-08:00

If you are tying to lose body fat cut the carbs down to 30% of the total calories, protein at 40% of the calories and healthy fats at 30%.

How much protein?

If you are looking to gain muscle, then you should be eating at least 1 gram of protein per pound of body weight. So if you weigh 180lbs, you should try to eat 180 grams of protein a day.

How much fat?

Approximately 25% of you daily calorie intake should come from good fat.

Some foods containing "good" fat include:

Fish

Fish oil supplements

Nuts and seeds

Olive oil

Flax seed oil

How many carbs?

You factored in that you need to eat 1 gram of protein per pound, 25% from fat,therefore the rest should be in carbs.

Some foods containing "good" carbs include:

Oatmeal

100% whole wheat bread

Whole wheat pasta

Brown rice

Yams

Sweet potatoes

Beans

Green leafy vegetables

Organize It And Do It

Now that you have all of the diet information figured out, try to spread the calories out evenly over 4-6 smaller meals rather than 3 really big meals. Then, spread the 4-6 smaller meals out by eating once every 3 hours or so. That pretty much sums it all up. Be sure to drink plenty of water, get enough sleep, and of course... workout correctly.

Routines For Gaining Muscle

2010-01-31T08:33:00.001-08:00

Basically, your muscles need time to recover between exercise sessions so that they are able to repair themselves and grow bigger. This is why the workout routines usually contain 2 0r 3 muscle areas grouped together which are then worked and allowed to recover for between 24 to 48 hours before being worked again. I would suggest on one day you exercise your legs. On another day your Chest, Shoulders and Tricepts as one group, and on another you exercise Back, Biscepts, Forearms.

Alternatively you could exercise Shoulders and Forearms in a seperate session.

Routines For Fat Loss

2010-01-31T08:32:00.000-08:00

For fat loss I would recommend a workout routine focusing on cardiovascular exercises but with some weight training.

Quite simply I suggest you use either the cycling machine, treadmill, steps or running machine 3 to 5 times a week. Start off with 20 minute sessions and as you get progressively fitter you can increase the session to 45 minutes. Remember to monitor your heartrate and keep it in the fat burning zone. Low- to moderate-intensity exercise is fuelled predominantly by fat which is measured at around 65 to 70% of your maximum heartrate. In this range 85% of your calories burned are fats, 5% are proteins and 10% are carbohydrates.

To work out your fat burning zone, subtract your age from 220 and then times by 65%. This will provide you with your target heart rate for the exercise.

For people with good levels of fitness already, some High Intensity Interval Training could be added to your routine to maximise the fat burning process.

Muscle Gain

2010-01-31T08:24:00.000-08:00

Quite simply, in order to gain muscle you have to be consuming more calories than you are using up. Often bodybuilders will alternate between periods when they are cutting up' their muscles to periods when they are bulking up

The two ways you can gain muscle is by eating more and performing less aerobic exercises.

Step 1 is to find out your body's calorific maintenance level. Counting calories and weighing yourself for a week should provide you with this figure.

Step 2 is to ensure you consume 300 to 500 calories more than your body's maintenance level each day. Try to eat 6 meals a day spaced out to every 3 hours. Protein shakes are counted as meals.

Step 3 is to concentrate on a workout routine that uses the main muscle groups in your body, such as squats, bench press, barbell rows, pull ups and bar dips. You should only be able to do between 6 and 12 reps on each weight as this will stress your muscles into growing bigger. You should rest between 1 and 3 minutes between sets. In addition, you should limit yourself to around 3 one hour sessions per week; in other words short and intense. Aerobic exercises should be at a minimum as this will allow the maximum amount of calories consumed to be used in the muscle gaining process.

Step 4 is to measure and monitor your results.

Important: In order to ensure you are gaining lean muscle, attention should be paid to your diet. Consuming the correct types of food is important as well as in the right proportions. The right balance is 30-50% protein, 20-50% carbohydrates and 20-40% fat (the majority of which should be essential fatty acids).

Fat Loss

2010-01-31T08:14:00.000-08:00

Quite simply, in order to lose fat you have to be consuming less calories than you are using up.The two ways you can achieve this is by eating less and/or exercising more.

Step 1 is to find out your body's calorific maintenance level. Counting calories and weighing yourself for a week should provide you with this figure.

Step 2 is to ensure you consume 500 calories less than your body's maintenance level each day. 500 calories is an important amount as any more will be interpretated as times of famine by your body and so when you do eat, more calories will be stored as fat. It is best to eat 5 to 6 small meals spaced out to every 3 hours to increase your body's metabolism but ultimately your fat loss will be determined by the calorific deficit in your diet. Remember to drink plenty of water as this is essential to the fat burning process, allows maximum absorption of nutrients from your food and facilitates the removal of toxins from the body.

Step 3 is to concentrate on cardiovascular exercises. Do at least four sessions per week for a minimum of twenty minutes building up eventually to five sessions of45 minutes. Try to maintain your heart rate in the optimal fat burning zone. This is determined by subtracting your age from 220 and multiplying it by 0.65.

Step 4 is to measure and monitor your results. Remember you need to burn off 3,500 calories in order to lose 1 lb of fat therefore by reducing your calories by 500 per day you will be able to lose 1lb of fat by the end of a week (7 x 500 = 3,500 calories).

Recommended Exercises:

High Intensity Interval Training (HIIT)

Aerobic Exercise maintaining a heart rate in the fat burning zone.

Weight Training.

Benefits Of Regular Exercise

2010-01-30T17:40:00.000-08:00

1. Reduces the risk of many diseases

The best reason of all to exercise regularly is that it reduces your risk of many serious and potentially deadly diseases, such as heart disease, adult-onset diabetes, high blood pressure or hypertension, breast cancer, osteoporosis and colon cancer, stroke, heart attack, and arthritis. Exercise may also help prevent, or be effective in treating, some mental illnesses, such as depression.

2. Increases energy and endurance

People who exercise regularly have more energy, strength and endurance to get through their daily activities than non-exercisers. In fact, you will likely notice this feeling of increased energy and vitality a few short weeks after you start to exercise on a regular basis.

3. Slows the aging process

Working out also improves skin and muscle tone, increases flexibility and reduces the risk of many age-related diseases, such as osteoporosis, heart disease and stroke.

4. Strengthens and boosts your immune system

Various researches have shown that exercising improves immune function and is a powerful natural immune cell stimulator.

5. Reduces stress, depression and anxiety

It reduces stress and anxiety by diminishing electrical activity in tense muscles as soon as you finish your workout, which makes you less hyperactive and jittery. In addition, your body releases more endorphins for an hour and a half to two hours after your workout, which boosts your mood and promotes relaxation. Another benefit of physical activity is that it provides you with the motivation to improve your diet, and proper nutrition reduces stress. There is even evidence that regular exercise can aid in treating clinical depression.

6. Improves confidence

Gaining control of your body size and weight through fitness is an amazing way to increase self-esteem. If you’re out of shape and start working out, you’ll gain muscle tone, strength, stamina, and you’ll feel better emotionally. This will inevitably give your self-image and self-confidence a boost, which is often one of the best motivators to stick to a workout program.

7.Builds and maintains healthy muscles, bones & joints

As you get older, your bones lose density (mass), your joints become stiffer and less flexible, and your lean body mass decreases. Regular physical activity is one of the best ways to slow or prevent muscle, joint and bone problems.

8. Better night sleep

Exercise is sometimes the key to better sleep. Being physically active helps you fall and stay asleep more easily, and it increases the amount of time you spend in the deepest stage of sleep. It also improves the quality of your sleep by making the transitions between its cycles smoother and more regular.

9.Improves sex life

Regular exercise maintains or improves sex life. Physical improvements in muscle strength and tone, endurance, body composition and cardiovascular function can all enhance sexual functioning and satisfaction in both men and women.

10.Improves mental acuity

Exercise stimulates the formation of new brain cells. Areas of the brain that are stimulated through exercise are responsible for memory and learning. Also exercise helps improve reaction times.

Introduction

2010-01-30T06:46:00.000-08:00

Whether you are looking to lose fat, gain muscle, learn about dieting and nutrition, or just improve your overall fitness and health, then this site will help provide those answers for you.

Having spent most of my life involved in sports and gym training I am in a perfect position to pass on my knowledge and experience to you in a simplified and direct way without the jargon and unecessary details which can de-motivate and frustrate someone eager to immediately start pursuing their personal health goals.

So don't put things off until tomorrow, take a look around this site now and equip yourself with the information and recommendations needed to make a difference to your health and well being today.