Posts Tagged ‘lifestyle’

 

If you have problems serving healthy foods because
of the prices, you’ll find these tips to be just
what you need to eat healthy on a budget.

1. Eliminate junk food
Doing your shopping on your own is the easiest way
to shop, as children and sometimes spouses are
usually the ones requesting junk food. Shopping
alone will prevent this, and ensure that you only
buy the foods you need.

2. Water or milk instead of soft drinks
You can still enjoy your favorite drinks at a
sporting event or night out, although you should
stick with the smallest size when shopping to save
money and calories. Children and even adults need
milk or milk products on a daily basis. Milk will
also help you get strong and provides calcium for
healthy bones and healthy teeth.

3. Buy fruits in quantity
Whne they are in season, buy fruits in quantity
and freeze any extras. You can buy several pounds
this way, and freeze extras to have them when the
fruit goes out of season. Wash the fruit well,
remove any spoiled pieces, dry thoroughly, then
freeze in plastic zipper bags.

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4. Meats and beans
Meats and beans are the best sources for protein.
Lean meat is more expensive than meats with a lot
of fat. Canned beans are a great deal as well,
as they give you protein at a great price.

5. Beans as a substitute
You should use beans a substitute for meat on a
frequent occasion. There are several varieties,
so you can prepare them in a crock pot, so when
you return home they are ready to consume.

The USDA recommends eating beans at least 4 times
per week. If you experience gas after eating
beans you should try washing them, covering them
with water, bringing the water to a boil, then
draining it off and refilling the pot.

6. If you live in a coastal area or an area
where fish are around, make that an integral
part of your diet. You can catch them from the
lakes or rivers, saving money in the process.

7. Peanut butter is great for those on a budget
as it’s popular with almost everyone. You can
use it for sandwiches instead of eating hot
dogs. It does need to be refrigerated, although
bigger jars can last you for weeks.

8. You should fill up with foods that have a high
content of water. Watermelon, salads, and even
sugar free gelatin are all great examples.

Eating healthy is always something you can’t go
wrong with. You can eat healthy for just a few
bucks, which makes it perfect for those on a
budget. Now, you don’t need a lot of money to have
the lifestyle and health you’ve always wanted.

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It’s important that we eat plenty of different fruits and vegetables every day. Diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are important for good health. Most fruits and vegetables are naturally low in fat and calories and are filling.

You’ve probably heard about the 5 A Day for Better Health program.  It provides easy ways to add more fruits and vegetables into your daily eating patterns. It’s vital that we eat a wide variety of colorful orange/yellow, red, green, white, and blue/purple vegetables and fruit every day. By eating vegetables and fruit from each color group, you will benefit from the essential vitamins, minerals, and fiber that each color group has to offer alone and in combination.

There’s several different yet simple ways to start incorporating vegetables and fruit into your familiar and favorite meals. You can begin your day with 100 percent fruit or vegetable juice, slice bananas or strawberries on top of your cereal, or have a salad with lunch and an apple for an afternoon snack. Include a vegetable with dinner and you already have about 5 cups of fruits and vegetables. You may even try adding a piece of fruit for a snack or an extra vegetable at dinner.

rainbow-food

Don’t be afraid to try something new to increase your vegetable and fruit intake. There are so many choices when selecting fruits and vegetables. Kiwifruit, asparagus, and mango may become your new favorite. Keep things fresh and interesting by combining fruits and vegetables of different flavors and colors, like red grapes with pineapple chunks, or cucumbers and red peppers.

Get in the habit of keeping fruits and vegetables visible and easily accessible – you’ll tend to eat them more. Store cut and cleaned produce at eye-level in the refrigerator, or keep a big colorful bowl of fruit on the table.

Well the dieting season is upon us again. Now is the time that people who go onto diets automatically think; starvation, cut-down, eat lettuce, bored taste buds, joyless eating, eat more lettuce. Boring diets, deprivation diets, “faddy” diets, food group eliminating diets, most commercial diets send out the wrong message. Your body is not an enemy that needs to be starved into submission to give up fat.

By building healthy eating habits into your daily food intake can and should be enjoyable. Don’t forget you need to healthy and happy at the same time.

We eat food for a reason and each food has specific benefits and potential drawbacks, take alcohol, studies have shown that alcohol can be good for you, but in the right amounts. Fat can be good for you and some are labeled essential. Chocolate is good for you but can be harmful. The above foods are said to protect against high blood pressure and heart disease. But if you eat nothing but grapefruits, lettuce and the odd tomato you will be loading up with certain vitamins but will definitely be lacking in most of the others, including the much needed minerals. The key to a healthy diet is balance. Too much of anything can hurt. But not enough of everything will hurt the body even more.

Think about it this way; How far would your car go without enough fuel, or without oil, not very far before you’re on the side of the road scratching you head saying “wonder how that happened?” The secret is to be conscious of what fuel and oil you use. Some are better than others and can help you run longer on less fuel. To Fuel your body for optimal performance whilst losing weight (fat) there are four major strategies you would need to adopt to when setting up your weight loss nutrition plan.

  • Control your food portions. You don’t need monster portions.
  • Make smart substitutions in the diet like mustard instead of mayonnaise on sandwiches; you will save 88 calories and may enjoy it better.
  • Focus on power foods. A high protein, high fibre, complex carbs gives you a filling meal rather than a starvation meal.
  • Watch your eating habits, mindless munching, emotional binging, and twice-a-day monster feedings will lower the metabolism and leave the pounds where they are.

hungry_stomach

The term “diet” really means “a way of life”

A diet is all about numbers-number of calories you eat and burn, numbers on the scale when you weigh yourself. The success of a diet is defined in terms of how well you stick to the numbers. The normal diet mentality assumes that reaching a certain weight is your key to finding happiness and solving life’s problems. But if you mess up on one day it can be upsetting-it means you’ve messed up on everything that matters in the world.

A Lifestyle change is all about you. It’s about changing your eating and physical activities to reach your specific goal. Your success is defined in terms of how the lifestyle changes make you feel about yourself. The lifestyle approach assumes that being overweight is usually the result of other problems not the cause. Addressing these problems directly is the best way to solve both the problems themselves and your weight issues at the same time. This means focusing on many things, not just the numbers in the calories that you eat or the numbers on the scale. Numbers only tell a small part of the story. The bad numbers often gives you clues into areas that need attention and change.

Going on a diet involves an external and temporary change in your eating habits. You start by measuring and counting. You stop eating some foods and substitute others. Based on a few rules of whatever diet plan you are using. You assume it is the diet that produces the results, not you yourself. The results of a diet are external; if your lucky you may change the outside but not on the inside. Normally once you reach your goal weight, you don’t need the diet anymore and then things gradually go back to “normal”. Then so does the weight, plus more. And all the problems that you hoped that the diet would solve are still there.

Making a lifestyle change involves an internal and permanent change in your relationship with food, eating, and your physical activity. You should recognize that the primary problem isn’t what you eat, or even how much you eat, but how and why you eat. Eating mindlessly and impulsively (without intention or awareness) and/or using food to manage your emotions and distract yourself from unpleasant thoughts—this is what really needs to change. Learning to take good care of yourself emotionally and physically, so that you don’t want to use eating to solve problems it really can’t. Dieting is a lifelong learning process that is constantly changing as your needs and circumstances change.

This doesn’t mean things on the surface don’t matter. Clearly, controlling how much and what you eat is vital, and caring how you look and feel is the great motivator. The key to both permanent weight loss (fat) and feeling satisfied and happy with yourself and your life is for you to take personal responsibility for what you can control, and let go of everything else that is holding you back.

Many factors that are normally out of your control can be your genes, age, medical status and your previous weight history; all will or can affect your weight and appearance. These factors may determine how much weight you can lose, how quickly you’ll lose it, and how you’ll look and feel when you’ve gone as far as you can go. When you focus too much on your weight on the scale or what you see in the mirror, you are staking your happiness and satisfaction on things you really can’t control. That pretty much guarantees that you’ll be chronically worried, stressed, and uncomfortable and will be more likely than ever to have problems with emotional eating and will struggle to lose the body fat.

When you rely too much on external (diet) tools, techniques, and rules to determine your behaviour, you are turning over your personal responsibility to the tools and techniques. If you find yourself frequently losing motivation or feeling powerless to control your own behaviour, it’s probably because you’re counting on the tools to do your part of the work for you. You’re the only one who can decide what’s right for you; only you can change your attitude and perspective to achieve what you want to achieve.

 

Winter weather can deter even the most dedicated exercisers. Less daylight, colder temperatures, and the temptation to curl up under warm blankets makes keeping up with your exercise routine exponentially more difficult. However, just because the temperature outside has dropped doesn’t mean you have to drop your outdoor exercise regimen. There are some simple ways to burn calories outdoors even while the weather is frightful. To be successful, you’ll want to make outdoor exercise as easy and fun as possible.

Stay Safe Out There

Take note of the weather conditions and wind chill factor before you plan your outdoor activities, and dress appropriately for the weather. Your best bet is to dress in layers–this allows you to remove outerwear as you get warm and start to sweat and then put them back on as you get cold.

 

Be sure to protect your hands, feet, and ears from the elements. When it gets cold outside, your body’s blood flow concentrates in your core, and this increases the risk of your getting frostbite on these areas. Wear thick gloves and socks as well as earmuffs or a hat or headband that covers your ears.

If you plan to exercise outside in the dark, you need to dress in reflective clothing. To prevent falls on the ice and snow, opt for shoes with plenty of traction.

Additionally, take care to stay adequately hydrated. You may not feel as though you need to drink as much as you would during the hot summer months, but you’ll likely still be sweating and will need to replenish the fluids lost through perspiration and breathing. If your exercise will last only an hour or less, water should be your first choice. If you’re going to be doing vigorous exercise that lasts longer than an hour, choose beverages with electrolytes, such as sports drinks.

Extend Your Warm-Up Exercises

When the weather turns cold, your body gets cold, too. You will need more time to warm up your tight muscles and get the blood flowing to prevent injuries. You can even do your warm-up exercises indoors and then head outside for the remainder of your workout.

Outdoor Exercises

Aside from the usual outdoor exercises such as walking, running, hiking, etc., there are other winter-specific ways to incinerate calories. Shoveling snow is an excellent total body workout, and it takes care of all that snow that’s been piling up in your driveway and on the sidewalk! Be sure to take frequent breaks, however, because the strenuous exercise can raise your heart rate so quickly that it increases risk of cardiac arrest.

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If you have children, grandchildren, nieces, or nephews, playing with them in the snow is a fun way to squeeze in some physical activity while also enjoying the company of your loved ones. Build snowmen or snow caves, have snowball fights, go sledding (or snowboarding if the kids are a little older), make snow angels–just get creative out there! You’ll likely have so much fun that you’ll forget how chilly it is outside.

snow

Skiing and snowboarding are a couple of outdoor exercises that you could try. Of course, these require that you live in or visit an area that is conducive to these types of exercise. Even if you are a beginner, most places have instructors that can assist you, and there are usually specific areas where beginners can safely practice their new sport.

Now get outside and torch some calories!

 

As you may know, not fueling up with the right
nutrients can affect how well your body performs
and your overall fitness benefits. Even though
healthy eating is important, there are myths that
hinder your performance if you listen to them.

Below, you’ll find some myth busters on healthy
eating.

1. Working out on an empty stomach.
If you hear a rumbling noise in your stomach, the
rumbling is trying to tell you something. Without
listening to them, you are forcing your body to
run without any fuel. Before you exercise or do
any physical activity, always eat a light snack
such as an apple.

 

2. Relying on energy bars and drinks.
Although they are fine every once in a while, they
don’t deliver the antioxidants you need to prevent
cancer. Fruits and vegetables are your best bets,
as they are loaded in vitamins, minerals, fluid,
and fiber.

3. Skipping breakfast.
Skipping breakfast is never a good idea, as
breakfast starts the day. Your body needs fuel
as soon as possible, and without it, you’ll be
hungry throughout the day.

4. Low carb diets.
Your body needs carbohydrates for your muscles and
the storing of energy.

5. Eating what you want.
Eating healthy and exercising doesn’t give you an
all access pass to eat anything you want. Everyone
needs the same nutrients whether they exercise or
not, as well as fruits and vegetables.

6. Not enough calories
Although losing weight involves calories, losing
it too quickly is never safe. What you should do,
is aim for 1 – 2 pounds a week. Always make sure
that you are getting enough calories to keep your
body operating smoothly. If you start dropping
weight too fast, eat a bit more food.

7. Skip soda and alcohol.
Water, milk, and juice is the best to drink for
active people. You should drink often, and not
require on thirst to be an indicator. By the time
you get thirsty, your body is already running a
bit too low.

Changing how you eat is always a great step
towards healthy eating and it will affect how your
body performs. The healthier you eat, you better
you’ll feel. No matter how old you may be, healthy
eating is something you should strive for. Once
you give it a chance, you’ll see in no time at
all just how much it can change your life – for the
better.

I have been working in the fitness industry for nearly 20 years and have always worked hard to seek out the best science founded information with which to develop both my clients’ and my own workouts.  One of the confusing topics I have waded through many times over is the ongoing debate in the strength training and bodybuilding communities as to whether a single set of an exercise is superior for building size and strength than training with multiple sets.  I have always worked out using multiple sets and gotten great results from that type of training.  I am, however, not so short sighted as to assume that because I got great results that it was “causation” instead of merely “correlation.”

I hear it all of the time:

Client“Jason, I started doing crunches and I lost 3 inches off my midsection!”

Me:      “Did you also change your food intake and your cardio training?”

Client“Well, yes, but it was the crunches that made me lose the inches!”

The inherent demand for logic and reason that my brain imposes on me precludes me from formulating a steadfast opinion without having done my due diligence in research first. So I offer you a look at the some of the information I have used to formulate my opinion on this much talked about debate.

The idea that a single set of an exercise might be more effective than traditional multiple set training was first popularized in the 1970s by Arthur Jones, inventor of Nautilus strength training equipment. It was Jones’ belief that a single set per exercise taken to the point of failure was the most effective type of training for improving both strength and size. This type of training is often called HIT or High Intensity Training and was made famous by the late Mike Mentzer (He called it Heavy Duty Training) and 6 time MR Olympia Dorian Yates. In a series of published articles circulated throughout the strength and bodybuilding communities, Arthur Jones wrote about what he believed to be the superiority of single set training.  This subsequently sparked heated debate on the issue that continues to this day.

The debate drew the attention of exercise physiologists around the world, resulting in a growing body of research data examining the issue. However, despite an abundance of research studies physiologists were not able to resolve the issue. The main problem was that the research was equivocal; some studies supported the idea that a single set was more effective than multiple sets, other studies found multiple sets produced greater increases in strength and size, but most studies found no statistical difference in results between the two training methods. In short, there was no consensus in the research.

In general most research indicates that multiple sets tend to produce somewhat larger increases in strength and size. However, the issue is that the difference in results between the two has not been large enough to definitively say that multiple sets are superior. On average multiple sets produce a few percentage points greater increase in strength and size, usually in the range of 2-10%, but this difference has not been large enough to be statistically significant (statistical significance is important to show that the results are not just a matter of chance).

With research unable to declare a clear winner the debate continued unabated. Despite the lack of consensus the physiological community generally accepted multiple sets to be superior to a single set, which drew some very vocal and deserved criticism from a few scientists.

In response to these critics a number of “meta-analyses” have been conducted by researchers in recent years to see if the conflict could be resolved. A meta-analysis is essentially a study of studies. It is a way of analyzing the results of multiple studies on the same research hypothesis to see what can be learned by looking at the entire body of research data as a whole versus the examining the results from individual studies. A meta-analysis can often more powerfully estimate the “effect size”, the true difference in results, in comparison to the smaller “effect size” of a single study. Measuring “statistical significance” is different than measuring “effect size”. The advantage of measuring effect size via a meta-analysis is that it may reveal actual differences that were missed by examining the statistical significance of the results of the individual studies comprising the meta-analysis.

Let’s have a look at these meta-analyses and see if they have finally put to rest the whole single set versus multiple set debate.

Strength Studies

The first meta-analysis was conducted by Rhea et al (4) in 2002. Examining 16 studies Rhea reported that 3-set training produced superior results to 1-set training. In 2003 Rhea et al (5) conducted another meta-analysis, this time of 140 published studies, and concluded that 4-sets produced maximum strength gains in both trained and untrained subjects. Both of these studies received some criticism due to the criteria Rhea used for study inclusion and also for his statistical analysis methods.

A third meta-analysis conducted in 2004 by Wolfe et al (6) of 16 studies found multiple sets to be superior to a single set in trained subjects and in programs lasting 17 to 40 weeks. As in both Rhea’s meta-analyses, Wolfe’s study received some criticism for his statistical analysis methods.

Aware of the criticism of the previous three analyses, Kreiger (3) conducted a fourth meta-analysis in 2009 specifically designed to improve upon the limitations of the previous studies. He examined 14 studies with 92 effect sizes measured across 30 groups of subjects comparing 1-set, 2-3 sets, and 4-6 sets. He found that 2-3 sets produced 46% greater increases in strength than 1 set in both trained and untrained subjects. Interestingly, he also found no difference in results between 2-3 sets and 4-6 sets. Performing more than 3 sets did not produce a greater increase in strength. Kreiger’s study strengthens the findings of both of Rhea’s previous studies. There were some differences between Wolfe’s findings and Kreiger’s findings in terms of the effect of volume of training but Kreiger’s study also strengthened Wolfe’s finding that multiple sets produce superior results to a single set. Finally, a 2010 meta-analysis of 72 studies by Frohlich et al (1) found single set training to be the equal of multiple set training for short training periods but multi-set training to be superior over longer periods of training.

In summary, there is now a consensus in the research literature supporting the idea that multiple sets are superior to single set training for increasing muscular strength.

Size Analysis

All of the meta-analyses cited above examined differences in strength gains; none examined the issue as to whether single or multiple-set training elicited greater muscle size gains. Increases in strength are caused by both neural and hypertrophic changes and it is possible that the superiority of multiple sets for increasing strength might be due to a greater neural effect and not hypertrophy. It is possible that multiple sets might be superior for increasing strength but not size so this issue needed to be resolved also.

In 2010 Kreiger (2) addressed this topic with another meta-analysis designed to determine if multiple set training elicited greater muscle hypertrophy compared to single set training. Examining 55 effect sizes across 19 groups in 8 studies he found that multiple sets produced 40% higher increases in muscle hypertrophy regardless of the training status of the subjects or the length of the training program. Kreiger also concluded that the 46% greater increase in strength from multiple sets revealed in his earlier meta-analysis was largely due to greater hypertrophy and not neural factors.

Interestingly, while Kreiger found no significant difference in hypertrophy from 2-3 sets or 4-6 sets he did find a trend for greater hypertrophy with 4 or more sets. One weakness of his analysis was a limited number of studies that utilized 4 or more sets so he stated that no definitive conclusion could be reached as to whether 4 or more sets was superior to 2-3 sets for inducing muscle growth.

Summary

The debate as to the superiority of single versus multiple set training has been on-going for around 40 years. High intensity training (HIT), originally popularized by Arthur Jones in the 1970s, promotes the idea that single set training is superior to traditional multi-set training for improving both strength and size. Until now research on this topic has been equivocal and unable to resolve the dispute. However, six recent meta-analyses have confirmed that multiple set training produces greater increases in both strength and size than single set training in both trained and untrained subjects.

References:

1. Frohlich M, Emrich E, Shmidtbleicher D., Outcome effects of single-set versus multiple-set training- an advanced replication study. Res Sports Med. 2010 Jul;18(3): 157-75

2. Kreiger JW., Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis. J Strength Cond Res. 2010 Apr; 24(4): 1150-9

3. Kreiger JW., Single versus multiple sets of resistance exercise: a meta-regression. J Strength Cond Res. 2009 Sep; 23(6): 1890-901.

4. Rhea, MR, Alvar, BA, and Burkett, LN. Single versus multiple sets for strength: a meta-analysis to address the controversy. Res Q Exerc Sport 73: 485–488, 2002.

5. Rhea, MR, Alvar, BA, Burkett, LN, and Ball, SD. A meta-analysis to determine the dose response for strength development. Med Sci Sports Exerc 35: 456–464, 2003.

6. Wolfe, BL, Lemura, LM, and Cole, PJ. Quantitative analysis of single- vs. multiple set programs in resistance training. J Strength Cond Res 18: 35–47, 2004.

7.  Trainingscience.net  Single set versus multiple sets – New research 2012

 

I am sitting at my dining room table just having finished my dinner at 10:16pm.  I am eating 1.5 cups of fire roasted tomatoes, 12 ounces of grilled salmon and 1.5 cups of grilled mushrooms, all washed down with32 ounces of whole milk.  The kids and wife are already fast asleep, so it is just me and our Chihuahua Belle sitting in the dining room light.  The reason I am still awake is because I didn’t feel too good earlier so I took a nap and when I woke up it was 7:30pm and I had yet to go to the gym.  So I slapped on my workout clothes and heart rate monitor and drove to Life Time Athletic to hammer out my Monday exercises. Tomorrow is both Valentine’s day (yuck) and far more importantly, my 1 year anniversary with my beautiful wife Roni.  You would think I would have just gone to bed after not feeling good and it being so late, but no.

I realized a long time ago that the concerted efforts I put into bettering myself are most rewarded when it isn’t convenient or easy to go about.  Anyone can go workout in the middle of the day when they have lots of energy and nothing else going on.  It takes discipline and tenacity to drag yourself to a workout when you don’t feel good, you’re super busy all day and a cozy warm bed is calling your name.

Why am I still up?  Well, you see, I still have 900 calories I need to consume to be on point for my daily allotment to achieve my goals.  Since I just ate a late dinner and my stomach is kind of full, I need to wait until it empties a little bit so I can consume my final 900 calorie protein laden meal replacement shake.  Just like Rock Balboa, I use the wonderfully nutritious raw egg as the mainstay of my meal replacements.  6 raw eggs to be exact.  12 ounces of whole milk mixed with a little creatine, a scoop of BCAAs,  some whey protein and a couple scoops of “Muscle Milk” chocolate.  Fire up the hand mixer and “POOF” a fine sipping cognac.  Well, I might be exaggerating that part, but it gets the job done. I can’t forget to take my multi-vitamin and my fish oils too.

I want my body to have all the raw ingredients it needs to repair and grow from my grueling workouts, so I will go make my shake and drink it and head to bed knowing I did what was needed to create the best possible environment for my amazing body to move one step closer to my goals.