Are you eating enough?

Happy Tuesday Everyone,

I trust that everyone is doing well and trying to stay cool. I am going to be sending out Weekly emails on different subjects related to Health and Fitness. This Week is going to be on nutrition. Did you know that the most commonly skipped meal is Breakfast?

When we don't eat Breakfast we are doing a couple of things: First We are starving our bodies, Which it goes into to starvation mode and save everything in the form of Body Fat. If we feed our bodies then it will give up the stored body fat more easily and in return you will lose weight.

Secondly we are not feeding our  metabolism  so we end up crashing mid day or feeling sluggish after lunch. To avoid this starting eating something small like1 piece of toast with All Natural Peanut butter (about 300 calories)  within a half hour of waking up. Then about a hour hour and a half later eat another 300 calories, this would be a perfect time to take a protein shake or a home make smoothie with fresh fruit.

Avoid losing the thrill at the gym.

Hello Friends,

I hope your week is going well So far. I thought I would share this article I read, about how to avoid losing the thrill at the gym.

10 Steps To Help You Avoid Losing The Thrill
By Garrett J. Braunreiter
What's your excuse for not making it to the gym on a consistent basis? Locker room too smelly? Eye candy not sweet enough? Music volume making your ears bleed? Feeling intimidated by buff bodies crowding the free-weight area?
Most people start off strong with an exercise program, and then within a few weeks they've got an excuse for not being there.
The majority of people will stop participating in a new workout program within the first 90 days which is why health clubs that are packed in January can seem virtually empty by March.

Which brings us to you.

If you're starting a new exercise program, you're probably very excited about it, which is great. But that excitement is going to wear off, at which point you'll begin to notice how much time and effort a workout plan really requires.

And that's the point where you may be tempted to start pulling back, or even to quit entirely. But we're not about to let that happen. Follow these steps from the very beginning, and you'll be one of those dedicated gym members who really get their money's worth.

1. Make workouts a key part of your schedule. Many people see exercise merely as recreation, not a necessity, which means it's the first thing to go when daily schedules get crunched. YOU NEED TO DECIDE that working out is as important as ANYTHING in your life, even as important as LIFE ITSELF.
If you don't, as soon as the initial excitement of a new program is over, everything else will get in the way; business appointments, family obligations, TV, sitting on your duff. Write your workout times into your calendar and stick to them just as you would a vital business meeting.

2. Keep it mellow. You're a lot more likely to keep your program for the long term if you avoid letting going to the gym become a hassle. Choose a gym you can get to in a reasonable amount of time at the time of day you're going to train.
If you're fighting gym traffic, you'll be a lot less motivated. Find a place where you won't have to line up to use the equipment you want. And unless you'll be going at the end of the day and can wash up at home, make sure it has clean showers and a comfortable changing environment.

3. Don't bite off more than you can chew. Many people often start out too aggressively, going to a level that's higher than they're capable of. As a result, they injure their muscle fibers, so for 48 hours they're walking around like a mummy. Then they stop going to the gym because they find themselves dreading the pain.
Many people don't realize that long, drawn out workouts is NOT better. You're not giving your body enough time to recover between workouts. 60 minutes TOPS (if you're doing a strength and aerobic workout), or about 30 minutes of a strength OR aerobic workout. Make those minutes COUNT! You can still workout daily as long as you keep your workouts short.

4. Set achievable goals. It's inevitable that as you start a new program, you picture yourself looking like the models on TV or in the magazines. But if you set your sights too high, you may find yourself discounting the gains you are making. When you're starting out, go over your long-term goals with a trainer or coach, and decide what you can achieve based on your workout schedule.

Then, instead of looking far into the future, give yourself intermediate weekly and monthly goals, such as doing an extra rep or lifting 10 more pounds. If you always have new goals to shoot for, it stays interesting.

REMEMBER: You're not exercising to lose weight. You're exercising because of HOW YOU'LL FEEL as a RESULT of exercising regularly. You WILL get leaner, you WILL have more energy, you WILL have a higher self-esteem. If you don't achieve the goals in the time you first set, it's not the goal that's wrong. It's the time frame that was wrong. Keep focused on your goals.

5. Chart your progress. Gains from one workout to the next can be subtle, and the only way to know how well you're really doing is to write everything down. Keep a journal of your workouts, as well as what you eat. Even people who are diligent don't remember exactly how well things went if they keep everything in their head.
When you write it down, you can compare results, see what is and isn't working, and see that as time goes on YOU'RE REALLY MAKING PROGRESS.

6. Mix it up. Doing the same workout over and over again gets old fast, and your results won't be as good as if you try a variety of exercises. Instead of doing 40 minutes daily on the treadmill, try every darn aerobic machine in the gym and go on hiking, in-line skating and bicycling adventures whenever you get a chance.
Change your weight training routine regularly to keep things interesting and to help break through plateaus. A lack of variety leads to staleness. A good rule of thumb is to change your sets, reps, weight, and rest periods every 3-4 weeks. You'll have more fun if you learn new tools and keep doing different things.

7. Go one on one. One reason working out can seem less enjoyable than playing sports is that it lacks interplay with others. But there are lots of ways to have some spirited competition in the gym, whether it's racing >> on treadmills or competing (safely) with your weightlifting buddy. When two guys are on the same regimen, they can make things more fun by having "mini-contests."
Try going as many reps as you can on a certain weight. Or see who can lift the most weight for 4-5 reps. Just make sure the contest rules specify doing the exercise right, since sacrificing form to lift more weight can be dangerous.

8. Work with a trainer or coach.Workouts seem easier and are more effective with a professional prodding you on; plus, you're more likely to feel obligated to show up (especially if he's going to charge you anyway). When there's someone watching you and keeping an eye on your progress, there's incentive to keep going. If you can't afford to hire a trainer for every workout, just do it every couple of weeks or once a month and have him/her help you set goals for you to reach in between.
Also, consider getting a training partner - just make sure it's somebody who will show up every time, is dedicated as you are... in other words, a clone of you.

9. Force yourself to hang in there religiously for the first three months. Nothing sustains motivation better than results. However, whether you're a beginner or a competitive bodybuilder, your muscles must be given enough time to adapt to the growth and recovery periods that strength training requires.
Though you may see some results, like increases in strength, early on, noticeable changes in your physique CAN take up to three months. (NOTE: This DOESN'T mean that everyone will take this long to see results. I've had clients see results in the first couple of weeks; some waited a few months before things fell into place.)
It also takes that long to establish a rhythm and discipline to your training schedule, but after three months of dedication, you'll be a lot less likely to fall off the training wagon.
10. As soon as you miss a workout, re-motivate yourself. This is the danger zone, the time when most people start giving up. You've missed one workout, so what's the big deal about skipping another, or all of them? Before you know it, your whole program could go down the tubes. If you miss a workout, you miss a workout. It's over. You can't bring it back. So it makes NO sense to beat yourself up about it.

This article was provide by Garrett J. Braunreiter, CSCS, GHF's Success Coach. Please visit his site at http://www.worldpeakperformance.com

 

What is your goal? Part 2

Second Step: Weights

Ok now you think you have your Nutrition figured out your set Right? Not quit. Now you have do some Free weights/ Resistant training to do. This is where you can put your own style in to your work out. If you are wanting definition/toning you want to keep your reps from 12-15 and your sets from 2-3 sets, If you are working on Muscle Hypertrophy  6-12 reps  for 3-6 sets. Now if you are wanting to gain muscle strength then you want to do no more then 6 reps for 2-6 sets. Now depending on which one is your for here is what your exercise program look like:

Definition/toning

3 days week  with 36- 48hrs between sessions

The Numbers represent the order you should do the exercises in be for taking a break and moving on to the next set. Pick a Wight that you can do no more then 15 reps with.

• Legs (1)    
  • Lunges or Squats    
    •  2-3 sets of 12-15 reps
• Back or Chest (2)
  • Row or Chest Press  
    • 2-3 sets of 12-15 reps
• Chest or back (3)
  • Chest Press or Row 
    •  2-3 sets of 12-15 reps
• Shoulders (4)   
  • Shoulder Press 
    •  2-3 sets of 12-15 reps
• Triceps or biceps (5)
  • Tricep Pulldown or Bicep Curl
    • 2-3 sets of 12-15 reps
• Biceps or Triceps (6)
  • Bicep Curl or Tricep Pulldown 
    •  2-3 sets of 12-15 reps
• Abs (7)  
  •  Ab Machine
    • 2-3 sets of 12-15 reps
• Break
  • 30 seconds between sets

For Muscle Hypertrophy 

4 Work out week 

Take no more the 90 seconds break between sets. Pick a weight that you can do no more the 12 reps with

Monday

Chest 

• Chest Press
  • 3-6 sets of 6-12 reps
• Wide Chest Press
  • 3-6 sets of 6-12 reps
• Incline Fly's
  • 3-6 sets of 6-12 reps
• Decline Chest Press
  • 3-6 sets of 6-12 reps

Tuesday

legs ( Quads and Hamstrings)

• Leg Press
  • 3-6 sets of 6-12 reps
• Leg Curl
  • 3-6 sets of 6-12 reps
• Leg Extensions
  • 3-6 sets of 6-12 reps
• Walking Lunges
  • 3-6 sets of 6-12 reps
• Calf Raise
  • 3-6 sets of 6-12 reps

Wednesday

Back

• Bent Over Row
  • 3-6 sets of 6-12 reps
• Lat PullDown Reg Grip
  • 3-6 sets of 6-12 reps
• Lat Pulldown Wide Grip
  • 3-6 sets of 6-12 reps
• Seated Straight Back Rows
  • 3-6 sets of 6-12 reps

Thursday

Arms ( shoulder, bi's and tri's)

Shoulders

• 3 Way Shoulder Raise
  •  Front raise (1)
    •  6-12 reps
  • Lateral Raise (2)
    • 6-12 reps
  • Bent Over Raise (3)
    • 6-12 reps
    • (3-6 sets total reps per set 18-36 reps)
  • Upward Row w/ Shoulder Press
    • 3-6 sets of 6-12 reps
  • Shoulder Shrugs
    • 3-6 sets of 6-12 reps

Triceps

• Dips
  • 3-6 sets of 6-12 reps
• Cable Pulldowns W/ Rope
  • 3-6 sets of 6-12 reps
• French Curls/Skull Crusher
  • 3-6 sets of 6-12 reps

 Biceps

• Ez Bar Curl Narrow Grip
  • 3-6 sets of 6-12 reps
• Incline Bicep Curl
  • 3-6 sets of 6-12 reps
• Strip Set (4 Different weight i.e.: 25 lbs 20 lbs 15 lbs 10 lbs)
  • 3-6 sets of 6-12 reps each weight

Build Muscle Strength

5 day work out week

Take no more the 90 seconds break between sets. Pick a weight that you can do no more the 12 reps with

Monday

Chest 

• Chest Press
  • 2-6 sets of 1-6 reps
• Wide Chest Press
  • 2-6 sets of 1-6 reps
• Incline Fly's
  • 2-6 sets of 1-6 reps
• Decline Chest Press
  • 2-6 sets of 1-6 reps

Tuesday

legs ( Quads and Hamstrings)

• Leg Press
  • 2-6 sets of 1-6 reps
• Leg Curl
  • 2-6 sets of 1-6 reps
• Leg Extensions
  • 2-6 sets of 1-6 reps
• Walking Lunges
  • 2-6 sets of 1-6 reps
• Calf Raise
  • 2-6 sets of 1-6 reps

Wednesday

 

Back

• Bent Over Row
  • 2-6 sets of 1-6 reps
• Lat PullDown Reg Grip
  • 2-6 sets of 1-6 reps
• Lat Pulldown Wide Grip
  • 2-6 sets of 1-6 reps
• Seated Straight Back Rows
  • 2-6 sets of 1-6 reps  

Thursday

 

Shoulders

• 3 Way Shoulder Raise
  •  Front Raise (1)
    •  1-6 reps
  • Lateral Raise (2)
    • 1-6 reps
  • Bent Over Raise (3)
    • 1-6 reps
    • (total reps per set 3-18 reps) 2 to 6 sets
  • Shoulder Press
    • 2-6 sets of 1-6 reps
  • Shoulder Shrugs
    • 2-6 sets of 1-6 reps

Friday  

 

Triceps

• Dips
  • 2-6 sets of 1-6 reps
• Cable Pulldowns W/ Rope
  • 2-6 sets of 1-6 reps
• French Curls/Skull Crusher
  • 2-6 sets of 1-6 reps

 Biceps

• Ez Bar Curl Narrow Grip
  • 2-6 sets of 1-6 reps
• Incline Bicep Curl
  • 2-6 sets of 1-6 reps
• Strip Set (4 Different weight i.e.: 25 lbs 20 lbs 15 lbs 10 lbs)
  • 2-6 sets of 1-6 reps each weight

 

Abs

 

Abs can be done ever other day

a good rule of thumb is body weight exercises should be taken to max rep and if you are adding weight to those exercises then follow the recommended sets and reps in which ever goal you are trying to accomplish.

 

What is your Goal?

Are you getting frustrated not hitting your goals. Take these 3 steps to get to your goals and get through that plateau.

First Step: Nutrition-
Are you eating enough food, are you eating to much food. or simply making the wrong choices.
Try writing down your food that you eat. Now some of you will say "I don't want to be one of the those people that Tracks their calories." If you are thinking that then Just write down the food that you eat no calories involved. By writing down just the food you will One know what you are putting into your body, Two after 2 or 3 weeks you should have a good pattern of your eating habits. Then cut out one item a day that you don't real need (be realistic). like that Caribou coffee or that 3 soda or did you real need those cookies. By cutting out one item a day you could potentially cut out 500 calories a day for 7 days which adds up to 3500 calories which happens to be how many calories in a pound of Fat. That is a pound of Fat lose a week just from your food.

Why Ristance Training is important

Here is a video I found that may help you do Lose weight Faster.


http://www.videojug.com/expertanswer/muscle-fitness-2/why-is-resistance-training-so-important

Interval Training

Why Do Intervals?

7 Reasons to Try Interval Training

Interval training is the ultimate fitness mashup, blending the speeds of both the tortoise and the hare. The benefits of this workout — pushing your pace, then slowing down to recover just so you can push your pace again — will certainly motivate you to play with your speed. If you haven't already added them to your cardio workouts, here are seven benefits of interval training.

Whittle your middle
While cardio exercise is necessary to lose fat all over your body, according to research published in the International Journal of Obesity interval training targets your waistline. Adding bursts of speed can help you lose stubborn abdominal fat, which is a boon for bikini season and your overall health. Having a waist size over 35 inches if you're a woman puts you at a higher risk for heart disease and some cancers. Curious how your middle measures up? Check your waist-to-hip ratio here.

Got a need for speed?
The most obvious benefit, but still worth noting, is interval training will make you faster. Picking up your pace when training with intervals helps to increase your speed whether you run, bike, or swim. If you're working towards a personal record for an upcoming race, don't skip your speed work. Here are interval workouts for biking, swimming, and running. Triathlon anyone?

Keep reading to learn five more reasons to kick it up a notch.

Up your after burn
Interval training increases the after-burn effect. This means that post-exercise, your body burns more calories, even at rest or sleep, after doing intervals than after doing a steady paced workout. Science suggests to maximize this effect, you should alternate between three minutes of speed with three-minute recovery, or slow bouts, for 30 to 60 minutes — after warming up of course.

Save time
No doubt about it, interval training is efficient. Pushing your cardiovascular system by adding intervals means you burn more calories in less time. By alternating between fast and slow, you can workout harder and longer, than if you were just pushing your max speed. Efficient intervals mean you can spend less time at the gym and more time in the sauna.

Go longer
Even though interval workouts might be shorter than your other workouts, this form of exercise will increase your endurance. Long runs and rides will be easier if interval training is part of your regular exercise routine. Another bonus is that climbing hills will feel easier too.

Decrease Your Resting Heart Rate
The fewer times your heart beats per minute, the less wear and tear there is on the mechanics of the organ. Interval training makes your heart more efficient so it pumps more blood with each beat, reducing the number of beats per minute.

Interval Training Works With All Forms of Cardio
Intervals may not be for everyone — it's best to have a strong cardio base before pushing yourself with intervals. And interval training doesn't have to mean sprinting. Use the rate of perceived exertion (RPE) to moderate your speed and effort. However, intervals can be done with every kind of cardio. You can play with your speed on the elliptical and the rowing machine. I like to think the walk/run programs are an introduction to intervals.

Source: Thinkstock

Body Building Work Out

If you are looking to put on muscle weight I would suggest that you try this work out.
First set is at 50% of your max (pick a weight that you can do 15 reps of.) sets 2-4 go up to 70-80%  (pick a weight that you can do 8-10 reps with. you should be struggling on the last 2 reps.) It important that you use good form so you do not injury yourself if you lose form stop the exercise you are done. you want to rest about 90 sec between sets.

Friday

ARMS (Shoulders, Tri's, Bi's)

Shoulders

Tri Set
1. DB Shoulder Front Raise, DB Lateral Raises, and DB Bent over Raises 3-4 sets 10 reps

2. DB Shoulder Press 3-4 sets 8-10 reps

3. 3 way DB Shoulder Shrugs 3 sets of 10 reps each Total of 30 reps each set
      First: Shoulder Shrug palms facing the side of your legs
      Second: Shoulder Shrug palms facing the front of your legs
      Third: Shoulder Shrug bent over Palms Facing the front of your legs

Triceps

1. Bench Dips 3-4 sets To Failure 

2. Single arm cable Kickbacks 3-4 set of 8-10 reps

3. French Curl/ Skull Crushers 3-4 set of 8-10 reps

4. Cable Reverse Curl 3-4 sets 8-10 reps


Biceps
1. Standing DB Bicep Curl Superset with Hammer Curls 3-4 sets 10-12 each exercise Total 20-24 reps
2. Cable Straight Arm Bicep Curl 3-4 sets 8-10 reps
3. Incline Bicep Curls (45 degree incline) 3-4 sets  8-10 reps
4. Strip Set 1 set all 8 reps 4 different weight ( Start at a weight that you can do 8-10 reps on then go down to the next weight do 8 reps so on and so on until you 4 different wights.)

ABs

1. V-Ups 3 sets to Failure
2. Scissor Kicks (even tempo hold at bottom for 2 secs) 3 sets to failure
3. V-twists 3 sets to Failure
4. AB Machine pick a weight that you can do 10-12 reps

Body Building Work out

If you are looking to put on muscle weight I would suggest that you try this work out.
First set is at 50% of your max (pick a weight that you can do 15 reps of.) sets 2-4 go up to 70-80%  (pick a weight that you can do 8-10 reps with. you should be struggling on the last 2 reps.) It important that you use good form so you do not injury yourself if you lose form stop the exercise you are done. you want to rest about 90 sec between sets.

Wednesday

Legs

1. Wall Squats 30 secs then Leg Extension Machine 8-10 reps for 3-4 sets
2. Leg Curl Machine 3-4 sets at 8-10 reps
3. 3 way Leg Press 3 sets at 10 reps
          First: Leg Press feet shoulder width apart with toes pointed Outward
          Second: Leg Press feet shoulder width apart with toes pointed Straight
          Third: Leg Press feet shoulder width apart with toes pointed Inward
4. Straight Bar Straight leg Dead lifts 3-4 sets at 8-10 reps
5. 3 way DB Calf Raises 3 sets at 10 reps
          First: DB Calf Raises feet shoulder width apart with toes pointed Outward
          Second: DB Calf Raises feet shoulder width apart with toes pointed Straight
          Third : DB Calf Raises feet shoulder width apart with toes pointed Inward
6. DB Lunges alternating 3 set of 16 reps

ABS

V-Ups  3 sets to Failure
V-Twists 3 sets to failure
AB Machine 3 sets of 10 reps (pick a weight that you are struggling to get 10 reps on)


20-30 mins Of Low Intensity cardio at 60-70% of your Heart Rate Max.

Body Building work out

If you are looking to put on muscle weight I would suggest that you try this work out.
First set is at 50% of your max (pick a weight that you can do 15 reps of.) sets 2-4 go up to 70-80%  (pick a weight that you can do 8-10 reps with. you should be struggling on the last 2 reps.) It important that you use good form so you do not injury yourself if you lose form stop the exercise you are done. you want to rest about 90 sec between sets.

Monday
Chest and Upper Back
1. Dumbbell (DB) Chest Press super set w/ DB Fly's  4 sets (A superset is two exercises performed back to back with minimal rest between exercises to increase workout intensity)

2. Incline Bench Press (bench incline no higher then 45 degrees.) 4 sets (Go heavy the first set 6 reps) then next 3 sets drop weight to do no more then 8 reps

3. Reverse Grip Bench Press ( this will be awkward at first so start off light) once you get the movement down do 8 reps for 4 sets to see how to do a reverse grip bench press follow this link http://www.muscleandstrength.com/exercises/reverse-grip-close-grip-bench-press.html

4. Wide Grip Lat PullDown again pick a weight that you can do 8-10 reps for 4 sets then you want to hold at the bottom of the movement for 10-15secs on each set.

5. Reverse Grip Bent DB Rows 4 sets 8-10 reps

6. V-grip/ Narrow Grip Lat PullDown 4 sets 8-10 reps

Then when do 20-30 mins of Low Intensity Cardio keep your heart at 65%  of heart rate max. use this link to find that out Target Heart Rate Zone

Also you will need to take Protein after work I recommend  I also recommend taking The NO Xplode before your work out this will help you lift more and for longer.

Cardio

How Do you chose your Cardio?  Here are some examples to help find something that you will stick to. if you are an outdoors person then Walking or Hiking, Biking, and/or Rollerblading. Now if you like going to the gym then you have a the treadmill, elliptical,  stationary bike and recumbent bike. As long as you work in your Target Heart Rate Zone you can to almost anything for Cardio.
What is your  Target Heart Rate Zone?  (click on link to find out your Target Heart Rate Zone)
Once you've gotten used to exercise (and are up to 30 minutes of continuous movement) you can start working on your intensity. How hard you work is a crucial factor in your workout because: interval training so that you work harder for shorter periods of time. this perceived exertion scale). The American College of Sports Medicine (ACSM) often recommends this level of intensity in its exercise guidelines. This is the level you typically want to shoot for during your workouts.
How hard you work is directly related to how many calories you burn

• Raising intensity is the best way to burn more calories when you're short on time.
• It's an easy part of your workout to change--all you do is work harder
• It's easy to monitor with a heart rate monitor or perceived exertion scale

So how hard should you work? That depends on several factors including your fitness level and your goals. There are three different levels of intensity you can focus on during your workouts, and you can even incorporate all of these levels into the same workout:

• High Intensity Cardio
• Moderate Intensity Cardio: This level falls between about 60-70% of your MHR (a level 4 to 6 on
• Low Intensity Cardio
: This type of exercise is considered to be below about 50-55% of your MHR, or about a level 3 to 5 on this perceived exertion scale. This is a good level to work at during your warm ups or when you're squeezing in other activities, like walking, throughout the day. : This falls between about 75-85% of your maximum heart rate (MHR) if you're using heart rate zones, or a 7 to 8 on this perceived exertion scale. What this translates to is exercise at a level that feels challenging and leaves you too breathless to talk much. If you're a beginner, you may want to work up to this level or try

Learn more about how to monitor your intensity and how much exercise you really need.
Keep in mind that your target heart rate calculation isn't 100% accurate so you might want to use a combination of perceived exertion and your heart rate to find a range that works for you.  For the full article you can go to http://exercise.about.com/cs/cardioworkouts/a/cardio101.htm 

I Recommend getting a Heart Rate Monitor. Polar is the best out there You can Find them at DICKS SPORTING GOODS Just click on the add it will take you straight to their website.

video

I was cleaning out my work email and I found this video that I wanted to share with everyone. I hope you get something from it as I did.

http://www.youtube.com/watch?v=cM5A1K6TxxM 

 

 

Stretching

I was reading this article on stretching. I wanted to know if stretching before a work out is a good or bad thing. My ex-boss taught me that stretch before exercise is bad in that your muscles are relexed so you dont have power in them. The article I read was on the same lines. Here is the where you can find the article http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2646962/pdf/main.pdf if you wanted to read if for yourself. this is the part of the article I found Interesting "There are interesting studies in the literature pertaining to the effectiveness and efficacy of stretching. Some research demonstrates that stretching does increase joint range of motion and increases the speed of reaction of muscles (5). It is also seen to be superior to warming up and massage for increasing joint flexibility(6). One stretching technique studied in the literature is contract-relax stretching. Contract-relax stretching involves a passive stretch immediately following an isometric contraction of the same muscle. This has demonstrated to significantly increase strength and flexibility (7). This is different than static stretching, where in 1 study static stretching of the calf did not reduce resistance of the ankle joint (8). Contract-relax has also demonstrated to be significantly more effective than ballistic stretching (9,10). In another interesting study, stretching of the neck muscles increased range of motion of the lower limbs (11). In my opinion, this is caused by decreased tension of the spinal cord and interconnecting muscles and fascia and may be an explanation for why we treat the whole body and not just an isolated area of injury. Insight into how much someone should stretch may also be provided in the literature. One study demonstrated that there is equal effectiveness for stretching once a day when compared to stretching 3 times a day and that holding a stretch for 30 seconds is as effective holding 1 for 60 seconds (12). It has also been revealed that stretching muscles of the lower extremity had a resulting increase in flexibility for 90 minutes (13). Some evidence does not support the idea that stretching can help prevent injury. Pope and colleagues conducted a study involving 1538 male army recruits to investigate the effects of stretching. Recruits were allocated to a stretching or control group and both groups first performed an active warm up. The stretching group then utilized 20 second static stretching for 12 weeks. The subjects performed stretches to the gastrocnemius, soleus, hamstring, quadriceps, hip adductor and hip flexor muscles. The control group did not stretch. Within the 12-week period, both groups participated in 40 sessions totaling 50 hours of physical training. The activities included marching, running, obstacle courses, circuit training, swimming and battle training. All injuries were reported to medical personnel and all lower extremity injuries were assessed. The study indicated that pre-exercise stretching did not reduce the rate of injury. They did, however, find that the level of fitness did reduce the rate of injury (14)." 

So I challange you do try this: If you are person that stretches before your work out try not stretching until after your work out and see how you feel. Now if you stretch after you work out try stretching out after 5 mins of warm up and see how you feel. In both sceiro try it for about 4 to 6 weeks.

My Goals

Hello everyone, I just want to thank you for taking the time to read my blog. My goal for this blog is educate, inspire, and help everyone that need it. I would encourage everyone to post a comment to let me know if you find it helpful or useful in your daily life. I also encourage any question you may have for me as I like to be changed.

Nutrition

I found this article on Fat Metabolism at rest and During Exercise. Let me know what you think.

Fat Metabolism at Rest and During Exercise

by Carla Sottovia
Date Released : 18 Nov 2002


The two main energy fuel sources during aerobic exercise are carbohydrates and fat. In the past decade, extensive research has been done with regard to the role of carbohydrates during exercise. However, less research has been done on the role of fat metabolism during muscle contraction. For the purpose of this article, the following topics will be discussed:

• Brief overview of fatty acids
• Fat mobilization and oxidation during exercise
• Factors that may limit fat oxidation
• Summary

FAT

Most fatty acids are stored in the body in the form of triglycerides. Fatty acids that are not incorporated into a tricylglycerols molecule are known as “free fatty acids” (although just a very small percentage of fatty acids are really “free.” Most fatty acids are bound to another compound such as protein: i.e., albumin.). Furthermore, most of the body fat in humans is stored in subcutaneous and deep visceral adipose tissue. In addition, a small percentage of body fat is stored in the skeletal muscle cells (approximately 300 grams).

Fat contains more energy when compared to carbohydrates (9 kcal x 4 kcal per gram). In fact, body fat stores are very large when compared to carbohydrate stores. Thus, theoretically, one would have enough energy from fats to last for days of activity. On the other hand, carbohydrate stores (from exercising muscles) may be depleted in 60 to 90 minutes of activity.

FAT MOBILIZATION AND OXIDATION

At rest and during exercise, most of the fat used for fuel comes from the adipose tissue triglycerides. Thus, fatty acids are released from the adipose tissue (i.e, Lipolysis - breakdown of triglycerides)) and hence delivered to the skeletal muscles for further oxidation (i.e., energy production). The activity of lipolysis is mediated by several hormones including glucagon, epinephrine, norepinephrine, growth hormone, cortisol and two main enzymes (hormone-sensitive lipase – HSL & Lipoprotein lipase – LPL). Other factors that may affect lipolysis may include but are are not limited to gender, fitness level and exercise intensity.

At the onset of exercise, the sympathetic nervous system (SNS) releases two important catecholamines (epinephrine and norepinephrine). These hormones bind to and stimulate key receptors located on the fat cell surface (Beta-Adrenergic receptors) which in turn activate the HSL enzyme, thus, initiating the breakdown of triglycerides in the adipose tissue (lipolysis).

Once the free fatty acids are released from the adipose tissue, they will bind to the protein albumin. In fact, over 99 percent of the free fatty acids in the plasma are carried bound to albumin. Eventually, fatty acids will be transported to the skeletal muscle bound to fatty-acid-binding proteins located both in the outer and inner portions of the skeletal muscle cell. Once inside the cell, fatty acids will undergo a series of metabolic reactions, and eventually be fully oxidized for the production of energy – ATP.

FACTORS THAT MAY LIMIT FAT OXIDATION

Gender

The rate of fat oxidation during aerobic activity appears to be different between the sexes. There is agreement among several researchers to the fact that the rate of fat oxidation is greater in women when compared to men during sub maximal exercise. For instance, it has been suggested that estrogen and progesterone may play an important role in lipolysis. Estrogen has been shown to increase the rate of adipose tissue lipolysis (either by inhibiting LPL enzyme and/or by activating the beta-adrenergetic receptors in fat cells which are lipolytic). In addition, progesterone has been associated with a decrease in the rate of glucose production, which in turn may enhance the effects of estrogen on fat mobilization.

Horton and colleagues suggested that women may be more sensitive to the effects of catecholamines on liposysis. Also, women may have a higher intramuscular free fatty acid oxidation capacity when compared to men. In this study, the female subjects had a higher fat oxidation (51 percent) when compared to their male counterparts (44 percent) during two hours of cycling (40 percent of maximal oxygen uptake).

Other factors that could promote a higher fat utilization in women may include a greater uptake of free fatty acids by the skeletal muscles, greater enzymatic activity for fat oxidation in the mitochondria and a greater mitochondrial beta oxidation (a process which “prepares” the fatty acids to enter the Kreb Cycle - aerobic metabolism - and thus for further oxidation to produce ATP).

Fitness Level

It is well known that one of the adaptations of an increased aerobic fitness capacity is the ability of the skeletal muscles to oxidize more fat for energy. This increase in fat oxidation is largely related to the following: 1) an increase in mitochondrial content and density; 2) an increase in the number of oxidative enzymes; 3) increase in fatty acid uptake; and 4) an increased lipolytic response to catecholamines. Regardless of gender, a more aerobically fit individual will have a higher fat oxidation (during exercise) when compared to an unfit individual.

Exercise Intensity

As exercise intensity increases, there is a shift in energy substrate mobilization and utilization. In general, most studies have shown that fat oxidation occurs in exercise intensities anywhere from 30 percent up to around 70 percent of one’s maximal oxygen uptake (i.e., Max VO2). Achten and co-workers reported greater fat oxidation at exercise intensities of 51 to 76 percent (Max VO2).

On the other hand, fat oxidation appears to be impaired at exercise intensities of about 80 to 85 percent of one’s Max VO2 and/or higher. Thus, at higher exercise intensities (i.e, > 90 percent), the contribution of fat oxidation to energy becomes negligible. Romijn and co-workers reported that plasma free fatty acid mobilization did not increase above resting level during high-intensity exercise (>85 percent). In turn, there was a decrease in plasma free fatty acid concentration, which may have impaired fat oxidation in their subjects. It is important to note that there is a minimal concentration level of plasma free fatty acids where oxidation will take place (i.e., 1.0 mM). When plasma levels of free fatty acids decrease drastically (i.e., 0.2 – 0.3 mM), fat oxidation will be impaired. In addition, even if the normal plasma level of free-fatty acids are maintained during high intensity exercise (i.e., by lipid infusion), fat oxidation is only slightly increased when compared to lower exercise intensities.

Sidossis and colleagues suggested that fatty acid oxidation at higher intensity was limited due to a direct inhibition of long-chain fatty acid entry into mitochondria. Thus, at higher intensities, the breakdown of glucose for energy is greatly stimulated, which in turn may inhibit one of the enzymes (CPT-I – carnitine palmitoyl-transferase) responsible to transport the fatty acid into the mitochondria.

SUMMARY

In summary, there are several factors that may affect fat oxidation. It appears that women have a greater rate of fat oxidation when compared to men during sub maximal exercise. Also, individuals with greater aerobic capacity have a greater ability to oxidize more fatty acids when compared to an unfit individual. Finally, fat oxidation is most apparent at exercise intensities varying anywhere from 50 to 75 percent of one’s Max VO2. More research needs to be done in regards to the mechanisms that enhance and/or inhibit adipose tissue lipolysis, fatty acid transport and uptake by the skeletal muscle tissue.

REFERENCES:

1. Achten, J., Gleeson, M. & Jeukendrup, A. (2002). Determination of the exercise intensity that elicits maximal fat oxidation. Medicine and Science in Sports and Exercise, 34(1), 92-97.
2. Arnos, P., Sowash, J. & Andres, F. (1997). Fat oxidation at varied work intensities using different exercise modes. Medicine and Science in Sports and Exercise, 29 (5), S199.
3. Braun, B. & Horton, T. (2001). Endocrine regulation of exercise substrate utilization in women compared to men. Exercise Sport Science Review, 29(4), 149-154.
4. Vella, C. & Kravitz, L. (2002). Gender differences in fat metabolism. IDEA Health and Fitness Source, (November-December), 32 -46.
5. Horton, T., Pagliassotti, M., Hobbs, K. & Hill, J. (1998). Fuel metabolism in men and women during and after long-duration exercise. Journal of Applied Physiology, 85(5), 1823- 1832.
6. Horowitz, J. (2001). Regulation of lipid mobilization and oxidation during exercise in obesity. Exercise Sport Science Review, 29(1), 42-46.
7. Howley, E., Duncan, G. &Del Corral, P. (1997). Optimum intensity of exercise for fat oxidation. Medicine and Science in Sport and Exercise, 29(5), S199.
8. Jeukendrup, A., Saris, W. & Wagenmakers, A. (1998). Part 1: Fatty acid mobilization and muscle metabolism. International Journal of Sports Medicine, 19, 231- 244.
9. Jeukendrup, A., Saris, W. & Wagenmakers, A. (1998). Part 2: Regulation of metabolism and the effects of training. International Journal of Sports Medicine, 19, 293- 302.
10. Labros, S., Gastaldelli, A., Klein, S. & Wolfe, R.(1997). Regulation of plasma fatty acid oxidation during low- and high-intensity exercise. American Journal of Physiology, 272, E1065- E1070.
11. Spriet, L. (2002). Regulation of skeletal muscle fat oxidation during exercise in humans. Medicine and Science in Sports and Exercise, 34(9), 1477 – 1484.
12. Roberts, T., Weber, JM., Hoppeler, H., Weibel, E. & Taylor, R. (1996). The Journal of Experimental Biology, 199, 1651 - 1658.
13. Romijn, J., Coyle, E., Sidossis, L., Zhang, X. & Wolfe, R. (1995). Relationship between fatty acid delivery and fatty acid oxidation during strenuous exercise. Journal of Applied Physiology, 79(6), 1939- 1945.

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I found this article that you may find interesting :

The Myth of Carbohydrates

by Scott Pullen
Date Released : 29 Aug 2001


Question:

I have heard that carbohydrates stimulate insulin release and insulin stores fat. Therefore, eating carbohydrates makes you fat. What is the truth?

Answer:

Humans are periodic eaters but continual metabolizers. We eat more than we need at a sitting because we may have to go a period of time without food, even though the body’s energy needs are constant. This makes insulin and its storage functions necessary. Insulin takes the excess glucose to the muscle to be stored as glycogen. Insulin also takes excess glucose to the liver where it may be stored as liver glycogen, or converted to fatty acids and stored in adipose tissue. Without insulin, eating would have to be continuous, much like a hummingbird, because we would have no means of storing and retrieving energy.
This process of storing energy for later makes the serum glucose levels fall again. As a result, insulin levels drop (over approximately one hour) and glucagon is released from the pancreas. This hormone stimulates the release of glycogen and fatty acids into the blood. Thus, the energy that was stored is later retrieved. The net amount of fat in storage at the end of the day is dependent only on how many calories were eaten versus how many were burned. Proponents of this misconception are often those who believe in eating a high protein diet in an effort to either gain muscle or avoid/lose fat. The irony is that protein stimulates insulin secretion too (it just so happens that insulin is involved in protein synthesis, which requires amino acids to occur). Oddly, this fact is never mentioned by the anti-carbohydrate, high–protein hordes.