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What is Fat

noreply@blogger.com (Anonymous) — Tue, 09 Apr 2013 19:06:00 +0000

Fat is a nutrient. It is critical for normal body function and without it we could not live. Not only does fat supply us with energy, it also makes it possible for other nutrients to do their jobs.

Fats, which consist of a large group of compounds, are usually dissolvable in organic solvents and

At room temperature fats may be present in either liquid or solid form, this depends on their structure and structure. We tend to refer to fats, which are liquid at room temperature as oils. Fats, which are solid at room temperature, are generally referred to as fats. The word lipids refer to both solid and liquid forms of fat. Below is a reminder breakdown of their meanings:

insoluble in water. Chemically, fats are usually known as triesters of glycerol and fatty acids (triester = one of 3 ester chemical groups).

Oils - Any fat, which exists in liquid form at room temperature. Oils are also any substances that do not mix with water and have a greasy feel.

Fats - All types. However, fats are commonly referred to as those, which are solid at room temperature.

Lipids - All types of fats, regardless of whether they are liquid or solid.

Lipids are an important part of the diet of all humans and many types of animals.

Examples of Fats

Animal fats
Butter, lard, cream, fat in (and on) meats.

Vegetable fats
Olive oil, peanut oil, flax seed oil, corn oil.

Different categories of fats

Saturated fat
Saturated fats are totally saturated, each molecule of fat is covered in hydrogen atoms. Nutritionists say saturated fats increase health risks if you consume too much over a long period of time. A large intake of saturated fats will eventually raise cholesterol levels, which can lead to cardiovascular disease and possibly stroke.

Where is saturated fat found?
The largest amounts of saturated fats can be found in meat (mammals), meat products, and the skin of poultry, dairy products, and many processed foods such as cakes, biscuits, pastries and crisps, as well as coconut oil.

Monounsaturated fat
Monounsaturated fat molecules are not saturated with hydrogen atoms - each fat molecule has only the space for one hydrogen atom. Health experts say the impact on health of monounsaturated fats is neutral - they are neither good nor bad for you. Many health professionals, however, do say that they reduce a person's risk of developing heart disease. The Mediterranean diet is full of monounsaturated fats.

Where are monounsaturated fats found?

Olives, ground nut oil, and avocados.

Polyunsaturated fat
There are a number of spaces around each polyunsaturated fat molecule - they are not saturated with hydrogen atoms. Nutritionists say polyunsaturated fat is good for our health, especially those from fish, known as the Omega-3 polyunsaturated fatty acids. Omega-3 polyunsaturated fatty acids protect us from heart disease as they lower blood cholesterol levels. Health care professionals say Omega-3 polyunsaturated fatty acids may also help reduce the symptoms experienced by people who suffer from arthritis, joint problems in general, and some skin diseases.

Where are polyunsaturated fats found?
Oily fish (sardines, mackerel, trout, salmon and herring), safflower oil, grapeseed oil, and sunflower oil.

Trans fat
Trans fats are synthetically made, they do not naturally occur. Trans fats are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. They are also known as partially hydrogenated oils.

Trans fats might be monounsaturated or polyunsaturated, they are never saturated. A trans fat is a type of unsaturated fat with trans-isomer fatty acid(s). Therefore, trans fats have fewer hydrogen atoms than saturated fats.

Trans fats are not essential for human life and they most certainly do not promote good health. Consuming trans fats increases your LDL cholesterol level (bad cholesterol) and lowers levels of HDL cholesterol (good cholesterol), which in turn raises your risk of developing coronary heart disease and stroke.

Experts say that trans fats from partially hydrogenated oils are worse for your health than naturally occurring oils.

Trans fats have become popular because food companies find them easy to use and cheap to produce. They also last a long time and can give food a nice taste. As trans fats can be used many times in commercial friers they are commonly used in fast food outlets and restaurants. Several cities around the world are trying to stop outlets from using trans fats.

Where are trans fats commonly found?

Fried foods, such as French fries
Doughnuts
Pies, pastries, biscuits, pizza dough, cookies, crackers, stick margarines, shortenings, and many other baked foods

If the nutritional labelling includes partially hydrogenated oils, it means that food has trans fats. The American Heart Association says your consumption of trans fats should not exceed 1% of your total calorie intake.

The Atkins diet says that saturated fat is overrated as a bad fat. The Atkins diet adds that trans fats are much more important in developing vascular disease.

How much fat should I eat?

According to the Dietary Guidelines for American 2005, the following percentages are recommended:

Children aged 2 to 3 - total fat limited to 30%-35% of total calorie intake

Children aged 4 to 18 - total fat limited to 25%-35% of total calorie intake

Adults aged 19 and older - total fat limited to 20%-35% of total calorie intake

Dr. Barry Sears, who created the Zone Diet, says an average adult should consume 30% fat, 30% protein and 40% carbohydrate - he stresses that the types of fats are important, favoring the omega-3 oils and vegetable oils.

Over the last 50 years the percentage of people in most countries who are overweight has increased significantly. This is due to many factors, but NOT because people's fat intake has increased. Over the last five decades the consumption of carbohydrates as a percentage of total calorie consumption has increased dramatically - not fat consumption. Fat consumption does not make your body produce more insulin; carbohydrates do that. The more insulin your produce the more energy your body will store away as fat. When deciding how much fat to consume, remember that the answer is not simple - there are many types of fats, carbohydrates and proteins.

The elusive advantages of under eating

noreply@blogger.com (Anonymous) — Mon, 08 Apr 2013 13:22:00 +0000

In the early 1990s, the National Institutes of Health set up to investigate a few crucial issues of Women’s Health Initiative (WHI), a collection of studies that would cost in the neighbourhood of a billion dollars. Among the questions that the researchers hoped to answer was even if low-fat diets actually prevent heart disease or cancer, at least in women. So they enrolled nearly 50 000 women in a trial, chose 20 000 at random, and instructed them to eat a low-fat diet, rich in fruits, vegetables, and fiber. These women were given regular counselling to motivate them to stay on the diet.

women’s health. The result was the

One of the effects of this counseling, or maybe of the diet itself, is that the women also decided, consciously or unconsciously, to eat less. According to the WHI researchers, the women, on average, consumed 360 calories a day less on their diets than they did when they first agreed to participate. If we believe that overeating causes obesity, we might say that these women were “under eating” by 360 calories a day. They were eating almost 20% fewer calories than what public-health agencies tell us such women should be eating.

The result? After 8 years of such under eating, these women lost an average of 2 pounds each. And their average waist circumference–a measure of abdominal fat–increased. This suggests that whatever weight these women lost, if they did was not fat but lean tissue–muscle.

This wasn’t the only disappointing result in the study. The WHI investigators also reported that the low–fat diet failed to prevent heart disease, cancer, or anything else.

This calculation is oversimplified to make a point. If it is corrected for the observation that subjects who lose weight in diets expend less energy as they do it, then the amount of weight loss expected with this energy deficit should be less” approximately 1.6 pounds at 3 weeks and 22 pounds at 1 year. I owe this correction to Kevin Hall, a Biophysicist at NIH, who points out that the corrected numbers are “still a far cry from the observed value!”

Although Stunkard’s analysis has widely been perceived as a condemnation of all methods of dietary treatment of obesity, the studies he reviewed included only calories-restricted diets.

I don’t count the WHI low-fat diet trial, because that was aimed at preventing heart disease and cancer, not losing weight.

Low-Carb Label

noreply@blogger.com (Anonymous) — Fri, 05 Apr 2013 12:13:00 +0000

Start by checking the nutrition facts.

· Look at serving size, total carbohydrate, and fiber.

· Use total carbohydrate content only.

· You may subtract fiber from total carbohydrate to get the -effective or net carb count-. For example, if there are 7 grams of carbohydrate and 3 grams of fiber, the difference yields 4 grams of effective carbohydrates. That means the effective carbohydrate count is 4 grams per serving.

· No need to worry–at this point–about calories or fat.

· Effective carbohydrate count of vegetables should be 5 grams or less.

· Effective carbohydrate count of meat or condiments should be 1 gram or less.

· Also check the ingredient list. Avoid foods that have any form of sugar or starch listed in the first 5 ingredients.

Sugar by any other name is still sugar!

All of these are forms of sugar: sucrose, dextrose, fructose, maltose, lactose, glucose, honey, agave syrup, high-fructose corn syrup, maple syrup, brown-rice syrup, molasses, evaporated cane juice, cane juice, fruit-juice concentrate, corn sweetener.

Low-Carb Menu Planning

noreply@blogger.com (Anonymous) — Thu, 04 Apr 2013 11:52:00 +0000

What does a low-carbohydrate menu look like? Now you can plan your daily menu by using the following as a guide:

Breakfast

Meat or other protein source usually eggs

Fat source–This may already be in your protein, for example, bacon and eggs have fat in them. But

if your protein source is “lean”, add some fat in the form of butter, cream in coffee, or cheese.

Low-carbohydrate vegetable (if desired) this can be in an omelet or a breakfast quiche.

Lunch

Meat or other protein source

Fat source–If your protein is “lean,” add some fat, in the form of butter, salad dressing, cheese, cream, or avocado.

1 to 1½ cups of salad greens or cooked greens

½ to 1 cup of vegetables

Snack

Low-carbohydrate snack that has protein and/ or fat

Dinner

Meat or other protein source

Ft source–if your protein is “lean,” add some fat in the form of butter, salad dressing, cheese, cream, or avocado.

1 to 1½ cups of salad greens or cooked greens

½ to 1 cup of vegetables

A sample day may look like this:

Breakfast

Bacon or sausage

Eggs

Lunch

Grilled chicken on top of salad greens and other vegetables, with bacon, chopped eggs, and salad dressing

Snack

Pepperoni slices and a cheese stick

Dinner

Burger patty or steak

Green salad with other acceptable vegetables and dressing Green beans with butter

Quantities

noreply@blogger.com (Anonymous) — Wed, 03 Apr 2013 22:07:00 +0000

Eat when you are hungry; stop when you are full. The diet works best on a “demand feeding” basic–that is, eat whenever you are hungry; try not to eat more than what will satisfy you. Learn to listen to carbohydrate diet has a natural appetite-reduction effect to ease you into the consumption of smaller and smaller quantities comfortably. Therefore, do not eat everything on your plate just because it’s there. On the other hand, don’t go hungry! You are not counting calories. Enjoy losing weight comfortably, without hunger or cravings.

your body. A low-

It is recommended that you start your day with a nutritious low-carbohydrate meal. Note that many medications and nutritional supplements need to be taken with food at each meal, or three times per day.

Sweeteners and Desserts

noreply@blogger.com (Anonymous) — Mon, 01 Apr 2013 15:47:00 +0000

If your feel the need to eat or drink something sweet, you should select the most sensible alternative

sweetener(s) available. Some available alternative sweetener are: Splenda (Sucralose), NutraSweet (aspartame), Trivia (stevia/erythritol blend), and sweet ’N Low (saccharin). Avoid food with sugar alcohols (such as sorbitol and Maltitol) for now, because they occasionally cause stomach upset, although they may be permitted in limited quantities in the future.

Fats and Oils

noreply@blogger.com (Anonymous) — Mon, 01 Apr 2013 13:31:00 +0000

All fats and oils, even butter, are allowed. Olive oil and peanut oil are especially healthy oils and care encouraged in cooking. Avoid margarine and other hydrogenated oils that contain trans fats.

For salad dressings, the ideal dressing is a homemade oil-and-vinegar dressing, with lemon juice and spices as needed. Blue cheese, ranch, Caesar, and Italian are also acceptable if the label says 1 to 2 grams of Carbohydrate per serving or less. Avoid “lite” dressings, because these commonly have more carbohydrates. Chopped eggs, and/ or grated cheese may also be included in salads.

Fats, in general, are important to include, because they taste good and make you feel full. You are therefore permitted the fat or skin that is served with the meat or poultry that you eat, as long as there is no breading on the skin. Do not attempt to follow a low-fat diet!

The Primary Limitation: Carbohydrate

noreply@blogger.com (Anonymous) — Sat, 30 Mar 2013 20:48:00 +0000

On this diet, no sugars (Simple carbohydrates) and no starches (complex carbohydrates) are eaten. The only carbohydrates encouraged are the nutritionally dense, fiber-rich vegetable listed.
Sugars are simple carbohydrates. Avoid these kinds of foods: white sugar, brown sugar, honey, maple syrup, molasses, corn syrup, beer (contains barley malt), milk (contains lactose), flavored yogurts, fruit juice, and fruit. Starches are complex carbohydrates. Avoid these kind of foods, grains (even “whole” grains), rice, cereals, flour, cornstarch, breads, pastas, muffins, bagels, crackers, and “starchy” vegetables such as slow-cooked beans (pinto, lima, black beans), carrots, parsnips, corn, peas, potatoes, French dries, potato chips.

Fat or Protein?

noreply@blogger.com (Anonymous) — Fri, 29 Mar 2013 19:33:00 +0000

Another hangover from the last half-century of dietary misguidance is the belief that dietary fat must indeed be bad for us, even if we accept that Carbohydrates are causing us to fatten.

This is a compromise position that seems perfectly reasonable. It was this kind of thinking in the early 1960s that led proponents of carbohydrate restriction to describe their recommended diets as high

in protein instead of high in fat. Rather than avoiding only the fattening carbohydrates, you eliminate butter and cheese from the diet, eat chicken breasts without the skin, lean fish, the leanest cuts of meat, and egg white without the yolks.

As I’ve said, though, there’s no compelling reason to think that fat, or saturated fat, is harmful, whereas there’s good reason to question the benefits of diets that abnormally elevate the protein content. Populations that ate mostly meat or exclusively meat, as I discussed earlier, tried to maximize the fat they ate, and one reason seems to be that high-protein diets–without signification fat or carbohydrates–can be toxic. Protein-metabolism experts in a recent U.S have addressed this issue.

Institute of Medicine Report called Dietary Reference Intakes.

“It has been suggested from evidence of the dietary practices of hunter-gatherer populations, both present day and historical, that humans avoid diets that contain too much protein,” the IOM experts explain, citing the same research on hunter-gatherer populations to which I referred. The short-term symptoms of these high-protein, low fat, low carbohydrate diets, these protein-metabolism experts point out, are weakness, nausea, and diarrhea. These symptoms will disappear when the protein content is reduced to a more moderate 20 to 25 percent of calories and fat content is increased to compensate.

When physicians and nutritionist tested carbohydrate restriction before the beginning of the anti-fat movement in the 1960s, they did so with fatty meat and diets that were 75 to 80 percent fat by calories but only 20 to 25 percent protein. This mixture had no side effects, was well tolerated, and is most consistent with the diets eaten by populations like the Inuits, who lived almost exclusively, if not exclusively, on animal products.

Whether or not a diet that is 75 percent fat and 25 percent protein is healthier that one than is 65 percent fat and 35 percent protein is an open question. Equally important is the question of which is easier to sustain and provides the most enjoyment. If you find yourself satisfied eating skinless chicken breasts, lean cuts of meat and fish, and egg-white omelets. So be it. But eating that fat of the meat as well as the lean, the yolks as well as the white, foods cooked with butter and lard may be the better prescription for sustainability, and it may be for health as well.

Eat as Much as We Would Like

noreply@blogger.com (Anonymous) — Thu, 28 Mar 2013 01:57:00 +0000

If you have grown up with one belief system, it’s hard to leave it behind entirely when you open your mind to accept another. We’ve been told for so long, and believed for so long, that a fundamental requirement for weight loss is that we eat less that we’d like, and for weight maintenance that we eat in moderation, that it’s natural to assume the same is true when we

restrict the Carbohydrates we eat. Eating less of everything, though, as I discussed earlier, is another way of saying that we’re going to restrict consciously the amount of protein and fat we consume, as well as the Carbohydrates. But protein and fat don’t make us fat–only the carbohydrates do–so there is no reason to curtail them in any way.

It’s true that people who restrict carbohydrates often eat less that they otherwise might. A common experience is to give up fattening carbohydrates and find that you’re not as hungry as you used to be, that mind–morning snacks are no longer necessary. Intrusive thoughts of food and the urge to satisfy them vanish. But that’s because you’re now burning your fat stores for fuel, which you didn’t do before. Your fat cells are now working properly as short-term energy buffers, not long-term lockups for the Calories they’ve sequestered. You have an internal supply of fuel that keeps you going throughout the day and night, as it should, and your appetite adjusts accordingly. If you’re not running short on fuel, you feel no need to restock every few hours. (If you’re losing two pounds a week, that’s seven thousand calories of your own fat that you’re burning for fuel every week–one thousand calories each day that you don’t have to eat.)

Another effect, though, of restricting carbohydrates is that your energy expenditure should increase. You’re no longer diverting fuel into your fat issue, where you can’t use it, and so you literally have more energy to burn. By avoiding the fattening carbohydrates, you remove the force that diverts calories into your fat cells. Your body should them find its own balance between energy consumed (appetite and hunger) and energy expended (Physical activity and metabolic rate). This process could take time, but it should happen without conscious thought.

Trying to rein in appetite consciously could lead to compensatory responses. You might have less energy to burn, so your energy expenditure won’t increase, or you hold on to fat that you’d otherwise burn. You might lose lean tissue (muscle) that you might otherwise maintain. And the conscious self-restraint might prompt an urge to binge. Physicians who prescribe carbohydrates restrictions in their clinics say that their patients get the best results when they’re reminded or urged to eat whenever they’re hungry and until they’re satisfied or even to schedule snacks every few hours and eat whether they are hungry or not.

The same argument holds for Exercise. There are very good reasons to be physically active, but weight loss, as I discussed earlier, does not appear to be one of them. Exercise will make you hungry, and it’s likely to reduce your energy expenditure during times when you’re not exercising. The goal is to avoid both of these responses. Trying to drive weight loss by increasing energy expenditure may be not only futile but also actively counterproductive. You tend to be sedentary when you’re overweight or obese because of the partitioning of fuel into your fat tissue that you could be burning for energy. You literally lack the energy to exercise, and so the impulse to do it. Once that problem is fixed–by avoiding the carbohydrates that made you and keep you fat–then you should have the energy to be physically active and with it the drive or impulse to do so.

The goal is to remove the cause of your excess adiposity–the fattening carbohydrates–and let your body find its own natural equilibrium between energy expenditure and consumption. So you should eat when you’re hungry and eat until you’re full. If you’re not eating carbohydrates-rich foods, you won’t get fat or fatter by doing so. Once you start burning your own fat for fuel, you should have the energy to be physically active as well.

The “Bad Cholesterol” Problem – Updating the LDL Connection

noreply@blogger.com (Anonymous) — Tue, 26 Mar 2013 11:55:00 +0000

These clinical trials alone should put your mind to rest about the idea that eating high-fat or high-saturated-fat diets will give you heart disease. But there are a few other factors worth

discussing that most of these trials didn’t address. The first involves LDL. It speaks again to how the science of heart disease has evolved since the 1970s.

When we first started hearing about the evils of LDL and physicians and health reporters began to refer to LDL as the “bad cholesterol,” they did so because they thought it was the cholesterol that caused the buildup of plaque in our arteries. LDL, though, actually isn’t cholesterol; it’s the particle (the low-density lipoprotein –i.e., LDL) that contains the cholesterol and shuttles it (and Triglycerides) around the bloodstream. The “bad cholesterol” terminology is a problem only because the researchers who study these things now say that it’s not the cholesterol carried by the LDL that is to blame for heart disease but, rather, the LDL particle itself and other similar particles. The cholesterol seems to be an innocent bystander.

To complicate matters, not all LDL particles appears to be equally harmful, or “Atherogenic,” which is the term used by the experts to describe something that causes Atherosclerosis or makes it worse. Some of the LDL in our circulation is large andBuoyant, and some is small and dense, and there are gradations in between. The small and dense LDL particles appear to be the Atherogenic once, the one we want to avoid. They work themselves into the walls of our arteries and being the process of forming plaque. The large, buoyant LDL particles appear to be harmless.

This is important because carbohydrate-rich diets not only lower HDL and raise

triglycerides; they also make LDL small and dense. These three effects all increase our risk of heart disease. When we eat high-fat diets and avoid carbohydrates, the opposite happens: HDL goes up, triglycerides go down, and the LDL in the circulation becomes larger and fluffier. Individually and together, these changes decrease our risk of having a heart attack. So what appears to be a bad thing, circa 1970 science (the effect of saturated fat on LDL cholesterol), is again a good thing, circa 2010 science (the effect of saturated fat on the LDL particle itself).

The health officials hesitate to discuss this science publicly, because it contradicts much of what we’ve been told for the past thirty to fifty years. Occasionally, though, researchers will let the facts break through, as did Chris Gardner and his Stanford colleagues when they wrote up the results of their A TO Z study. Their language is on the technical side, but it’s not so technical that you shouldn’t be able to follow it:

Two of the more consistent findings in recent trials of low-carbohydrate vs low-fat diets have been higher (LDL cholesterol) concentrations and lower triglyceride concentrations in the low-carbohydrate diets. Although a higher (LDL cholesterol) concentration would appear to be an adverse effect, this may not be the case under these study conditions. The triglyceride-lowering effect of a low-carbohydrate diet leads to an increase in LDL particle size, which is known to decrease atherogenicity. In the current study, at 2 months, mean (LDL cholesterol) concentrations decreased by 2% and mean triglyceride concentrations decrease by 30% in the Atkins group. These findings are consistent with a beneficial increase in LDL particle size, although LDL particle size was not assessed in our study.

These findings may indeed be a bitter pill for some to swallow, but they confirm that the diet we have to eat to lose weight–the one restricted in fattening carbohydrates–is also the diet that will best prevent heart disease.

How to do the workouts

noreply@blogger.com (Anonymous) — Sun, 24 Mar 2013 14:24:00 +0000

Here’s everything you need to know to navigate your way through the plan.

· How are the Workouts Structured?

You do three workouts a week and each one contains three super-sets – two exercise done back to back. You do the same moves each week for four weeks before moving on to the next set of workouts. The workouts have been designed using a split routine system, which means you work particular muscle groups in a workouts, rather that your whole body. You do, however, work each major muscle group at least once a week.

· Why should I do super-sets?

Doing super-sets reduces the amount of time you spend resting during a workout, which ensures that the intensity of the session remains high. The workouts tend to start with the most demanding moves at the beginning, which allows you to lift as much weight as possible. The exercises tend to get slightly less challenging as the workout progresses because you’re fatigued.

· What weight should I use?

Pick a weight that means you struggle to complete the final couple of reps of the last set. This is likely to mean that you need to use a weight that is at least 70% of your one-rep maximum – the weight you can only lift once with perfect from.

Clap press-up

noreply@blogger.com (Anonymous) — Sat, 23 Mar 2013 20:04:00 +0000

Having to clap between press-ups means you have to push up from the floor very quickly, turning a humble body-weight exercise into an explosive muscle-building move.

How to do it

· Start in a press-up position and lower until your chest is just above the ground, keeping your elbows close to your sides.

· Press back up powerfully so that your hands leave the floor. Quickly clap them together.

· Land on your hands and descend into the next rep.

Cable Crossover

noreply@blogger.com (Anonymous) — Sat, 23 Mar 2013 19:58:00 +0000

It’s hard to truly isolate your powerful chest muscles – the arms and shoulders nearly always get in on the act because of the way your upper body muscles move together. But this move is a great way to work the chest because using cables, rather than dumbbells, for resistance ensures that there is constant tension throughout the move, which forces your chest to work hard to control the weight.

How to do it

· Stand in the middle of a cable machine with a split stance, holding a D-handle attachment in each hand and with the cable set above shoulder height.

· Keeping a natural arch in your back, your core braced and your upper body still, bring your hands down in an arc to meet in front of your torso.

· Pause briefly and squeeze your chest muscle, then return to the start slowly and with the weight under full control.

Incline Dumbbell Press

noreply@blogger.com (Anonymous) — Sat, 23 Mar 2013 19:48:00 +0000

Tilting the bench places the focus on the upper part pf your chest, as well as your triceps and the front of your shoulders. Using dumbbells allows for a greater range of motion.

How to do it

· Lie on a bench set at a 30-50º angle holding a dumbbell in each hand at shoulder-height.

· Keep your feet flat on the floor and your back against the bench.

· Press the weight directly above your head, but don’t lock out your elbows at the top.

· Slowly lower the weight back down to your chest, flaring your elbows out to the side.

Dumbbell Fly

noreply@blogger.com (Anonymous) — Sat, 23 Mar 2013 19:38:00 +0000

This move isolates your chest muscles, taking your arms out of the equation so all the work have to be done by your chest.

How to do it

· Lie on am incline bench holding a dumbbell in each hand directly above your chest, arms straight and palms facing each other.

· Make sure your head and shoulders are supported on the bench and your feet are flat on the floor.

· With a slight bend in your elbows, slowly lower the weights out to the side as far as is comfortable.

· Don’t arch your back.

· Use your pecks to reverse the movement and raise the weights back to the top.

The Key Moves at Gym "Bench Press"

noreply@blogger.com (Anonymous) — Sat, 23 Mar 2013 15:56:00 +0000

It’s not true that all men want to look the same. But every man in the gym has one or more muscle froups that he’d like to devlop. You might want to add size to your biceps, make your back a bit thicker or bring out your abs. Whatever your target body part, this chapter contains the key moves you’ll need to devlop it.

The key to making real progress with a particular muscle group is to hit it with a variety of exercises that emphasis different areas of the muscle group while also working in slightly different movement pattens. Doing multiple exercises for the same muscle group will also help you stress the maximum amount of muscle fibers, which means you get maximum repair and increased muscle growth.

Chest

Build big pecks by starting with this classic gym move

Key Move

Bench Press

The reason the bench press has always been popular is that it’s simply the best exercise for developing upper-body muscular size, power and strength. Although it mainly works the pectoral, or chest, muscles, this exercise also recruits the muscles at the front of the shoulders and the back of the arms, making it ideal for anyone who wants a big, strong torso. Always warm up thoroughly with some press-ups, then presses using the empty bar.

How to do it

Lie on the bench with your feet on the floor directly under your knees.

Your head, upper back and gluts should be flat against the bench. Brace your core and maintain a natural arch in your back.

Hold the bar with a overhand grip, hands winder than shoulder-width apart.

Slowly lower that bar to your chest, bending your elbows out to the sides, until the bar is almost touching the middle of your chest.

Pause briefly, then drives your feet hard into the floor and push the bar back strongly to the start position.

Everyone is willing to lose weight .. Here's diet fat!!

noreply@blogger.com (Anonymous) — Sat, 23 Mar 2013 14:28:00 +0000

The most important steps to reduce Cholesterol eating natural vegetable oils and avoid animal fats .. Eating healthy food, a therapeutic means of dealing the problem of high blood Cholesterol, Here are some elements for Cholesterol diet:

1. Avoid saturated fats, which are found in:

Before grilling you should revome white grease.
- Animal fat, white color. So it must be removed before cooking or barbecue.
- Mixed without other types of red meat, for example, lamb and beef contain saturated fats and cholesterol.
- Fatty meat, Sausage and Alberuna.
- Cold meats, like Almartadela or other cold meat slices of beef or turkey (turkey) or chicken. And also liver or kidneys. Chicken skin.
- Milk and dairy products and normal-fat cheese. Palm oil and coconut oil.

2. Refrain from eating trans fats, which Seen:

- Hydrogenated vegetable oils, and fried or cooked foods such unhealthy quality of fully hydrogenated oils or partially hydrogenated, such as Broasted Fried Chicken, fried fish, Or fried sweets.

- Fries and other types of crackers.
- Grease industrial plant. They are used in industry of desserts, such as donuts, cakes and others.

3. Careful eating natural vegetable oils. It is located in:

- Natural olive oil. Any canned or mixture materials Artificial preservatives.

-Different kinds of nuts, such as walnuts, almonds, pistachios and pine.
- Natural oils of sesame, corn or canola, if any.

How To Lose Weight

noreply@blogger.com (Anonymous) — Sat, 23 Mar 2013 00:50:00 +0000

Want to lose weight? but aren't sure how the math works behind burning calories and fat? Here's how to lose weight based on the mathematics of burning calories, burning fat, and weight loss. Dr. Carson Chow explains what happens behind the scenes when you exercise and go on a diet to limit food and calorie consumption. The old rule of burning 3,500 calories to lose 1 pound doesn't actually work in the long-run. Dr. Carson Chow explains a new rule for burning fat and calories and losing weight.

Why Diets Succeed and Fail?

noreply@blogger.com (Anonymous) — Fri, 22 Mar 2013 14:10:00 +0000

The simple answer to the question of why we get fat is that Carbohydrates make us so; Protein and fat do not. But if this case, why do we all know people who have gone on low-fat diets and lost weight? Low-fat diets, after all, are relatively high in carbohydrates, so shouldn’t these fail for all the people who try them?

Most of us know people who say they lost significant weight after joining Weight Watchers. When researchers test the effectiveness of diets in clinical trials, like the Stanford University A TO Z Trial that I’ll discuss Shortly, they’ll invariably find that a few subjects do indeed lose considerable weight following low-fat diets. Doesn’t this mean that some of us get fat because we eat carbohydrates and get lean again when we don’t, but for others, avoiding fat is the answer?

The simple answer is probably not. The more likely explanation is that any diet that succeeds does so because the dieter restricts fattening carbohydrate, whether by explicit instruction or not. To put it simply, those who lose fat on a diet do so because of what they are not eating-the fattening carbohydrates-not because of what they are eating.

Whenever we go on any serious weight-loss regimen, whether a diet or an exercise program, we invariable make a few consistent changes to what we eat, regardless of the instructions we’re given. Specifically, we rid the diet of the most fattening of the carbohydrates, because there are the easiest to eliminate and the most obviously inappropriate if we’re trying to get in shape. We stop drinking beer, for instance, or at least we drink less, or drink light beer instead. We might think of this as cutting calories, but the calories we’re cutting carbohydrates, and, more important, they’re liquid, refined carbohydrates, which are exceedingly fattening.

We’ll stop drinking caloric sodas-Coca-Cola, Pepsi, Dr Pepper-and replace them with either water or diet sodas. In doing so, we’re not just removing the liquid carbohydrates that constitute the calories but the fructose. Which is specifically responsible for making the sodas sweet. The name is true of fruit juices. An easy change n any diet is to replace fruit juices with water. We’ll get rid of candy bars, desserts, donuts, and cinnamon buns. Again, we’ll perceive this as calorie cutting-and maybe even a way to cut fat, which it can be-but we’re also cutting carbohydrates, specially fructose. (Even the very low-fat diet made famous by Dean Ornish restricts all refined carbohydrates, including sugar, white rice, and white flour. This alone cloud explains any benefits that result.) Starches like potatoes and rice, refined carbohydrates like bread and pasta, will often be replaced by green vegetables, salads, or at least whole grains, because we’ve been told for the past few decades to eat more fiber and to eat foods that are less energy-dense.

Top Form

What is Fat

The elusive advantages of under eating

Low-Carb Label

Low-Carb Menu Planning

Quantities

Sweeteners and Desserts

Fats and Oils

The Primary Limitation: Carbohydrate

Fat or Protein?

Eat as Much as We Would Like

The “Bad Cholesterol” Problem ­– Updating the LDL Connection

How to do the workouts

Clap press-up

Cable Crossover

Incline Dumbbell Press

Dumbbell Fly

The Key Moves at Gym "Bench Press"

Everyone is willing to lose weight .. Here's diet fat!!

How To Lose Weight

Why Diets Succeed and Fail?

The “Bad Cholesterol” Problem – Updating the LDL Connection