tag:blogger.com,1999:blog-40236088920133370842024-03-24T00:10:03.542-07:00SA SpottersExercise, health, muscle, fitness and bodybuilding research.Saguren Redyrshttp://www.blogger.com/profile/02162616436687552839noreply@blogger.comBlogger331125tag:blogger.com,1999:blog-4023608892013337084.post-66956419226760728342021-06-30T01:44:00.009-07:002021-06-30T01:44:40.586-07:00<div class="OutlineElement Ltr BCX4 SCXW200666525" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{3}" paraid="1858031929" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; text-align: center; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US">MACROS MATTER </span><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":2,"335551620":2,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"> </span></p><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{3}" paraid="1858031929" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; text-align: center; vertical-align: baseline; word-wrap: break-word;"><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":2,"335551620":2,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"><br /></span></p><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{3}" paraid="1858031929" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; text-align: center; vertical-align: baseline; word-wrap: break-word;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk14QHJ4Y6jjTUHdTNZ3A0DjwfVpHTDI5vY7RIke2JMKuQNP56CGuws07AeDLwWD_e8HYCfi3Jr8Up6MQjUpeQC7XgRwz-jxrPJMvgF6RJbqk94KLYjYlxnMI8asxmvzazcR-vg9rk6tjG/s275/MACROS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="183" data-original-width="275" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk14QHJ4Y6jjTUHdTNZ3A0DjwfVpHTDI5vY7RIke2JMKuQNP56CGuws07AeDLwWD_e8HYCfi3Jr8Up6MQjUpeQC7XgRwz-jxrPJMvgF6RJbqk94KLYjYlxnMI8asxmvzazcR-vg9rk6tjG/s0/MACROS.jpg" /></a></div><br /><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":2,"335551620":2,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"><br /></span><p></p></div><div class="OutlineElement Ltr BCX4 SCXW200666525" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{9}" paraid="445235133" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US">To lose weight</span><span class="TrackChangeTextInsertion TrackedChange SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: #d13438; margin: 0px; padding: 0px; text-decoration: underline;"><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US">,</span></span><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US"> energy in must be less than energy out. Energy for the body comes in the form of calories. To lose weight</span><span class="TrackChangeTextInsertion TrackedChange SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: #d13438; margin: 0px; padding: 0px; text-decoration: underline;"><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US">,</span></span><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> we need to take in fewer less calories than we burn. This calorie equation is important to know, and I stress it all the time with my clients. We also must pay attention to the types of foods we are eating. The types of foods we eat are called macronutrients or macros for short. We can lose weight by simply eating less </span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">calories despite where the calories come from if the number is low enough. But this does not mean you are eating healthy by any means.</span></span><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"> </span></p><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{9}" paraid="445235133" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"><br /></span></p></div><div class="OutlineElement Ltr BCX4 SCXW200666525" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{25}" paraid="12890991" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US">The macronutrients are proteins, carbohydrates, fats, and water. They are called macronutrients because we need these essential nutrients in greater volume than we need other nutrients such as micronutrients (vitamins and minerals). Micro does not mean less important. It simply means that we get what we need from lesser quantities.</span><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW200666525" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{31}" paraid="60945320" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US">Protein is the macronutrient that is responsible for growth and repair of a cell. Often when people want to grow bigger and stronger muscles, they tend to focus on protein only, and they increase their protein to unneeded levels. This is a mistake. Yes, we need more protein but only so much is needed for the repair of damaged cells. We need BOTH carbs and protein to grow bigger, stronger, muscles. Our diet should be 10-20% protein. That little bit is critical. And we need protein right after a workout. Not only do macros matter but meal timing matters too. You should consume 15 grams of protein right after a workout. </span><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"> </span></p><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{31}" paraid="60945320" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"><br /></span></p></div><div class="OutlineElement Ltr BCX4 SCXW200666525" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{37}" paraid="1343120392" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US">Carbohydrate's key role is energy. Both longer term energy and shorter-term energy. </span><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; font-weight: bold; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US">We need carbohydrates. </span><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">They really need to be the main staple of the diet. There are many types of carbohydrates. Sugar is a simple carbohydrate, and it is needed for immediate energy. But complex carbohydrates are the type that are stored in the muscles. Stored carbohydrates are called glycogen. And if we </span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">don’t</span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> have glycogen, we </span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">don’t</span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> have energy and we cannot improve our fitness. These types of carbohydrates are needed for energy and growth. Without enough carbohydrates a person will not have energy, add muscle, or gain strength. 45-65% of the diet should be </span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">comprised</span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> of complex carbohydrates. Meal timing is critical here as well. You need to eat around 50 grams of carbohydrates right after working out so your muscles can refuel and recover. This is the time that sugary type (high glycemic index) carbs are </span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">appropriate</span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">. Right after a workout! This does not mean soda! But fruit such as a banana. </span></span><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"> </span></p><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{37}" paraid="1343120392" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"><br /></span></p></div><div class="OutlineElement Ltr BCX4 SCXW200666525" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{63}" paraid="296038069" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">Fats help produce hormones. For example, testosterone is made from cholesterol which is a type of fat. Fats also help regulate hormones and they help us feel satiated. We need fats. We don’t need a lot of fats, but we need fats. A gram of fat has nine calories. The types of fats we should consume are polyunsaturated. But you don’t have to go out of your way to add fat to the diet. We don’t need much and often we get plenty. 20-35% of the diet should be fats. That sounds like a lot, but when you see how we calculate </span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">the fat later you’ll see it’s not. </span></span><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW200666525" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{71}" paraid="1525301308" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">Alcohol, which is not an essential nutrient, has seven calories per gram</span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">. </span></span><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"> </span></p><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{71}" paraid="1525301308" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"><br /></span></p></div><div class="OutlineElement Ltr BCX4 SCXW200666525" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{79}" paraid="1518635005" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US">Macros matter. As you read above, all these macronutrients have functions. Many people today want to lose fat. Many want to lose fat and maintain muscle. If you aren’t paying attention to the types of foods, you are eating you will not be able to maintain muscle mass let alone grow more muscle. Muscles need protein and carbohydrates to grow and get stronger. If you are not eating enough good quality carbs guess where your muscles get the carbohydrate energy from? The muscles. This is called gluconeogenesis. This means that when your body does not have enough stored glycogen, it breaks the muscles down to get it. If you are only paying attention to calories and not your macros</span><span class="TrackChangeTextInsertion TrackedChange SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: #d13438; margin: 0px; padding: 0px; text-decoration: underline;"><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US">,</span></span><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US"> you may be losing weight, but you may be sacrificing muscle as you do. This is a doubly negative. When you lose muscle tissue, your metabolism will be lowered. When you begin to eat more again (after dieting) it will be easier to gain weight. Keeping muscle mass up is critical to overall fitness and heatlh. How do we do that? Strength train and eat quality carbs and quality protein. </span><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"> </span></p><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{79}" paraid="1518635005" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"><br /></span></p></div><div class="OutlineElement Ltr BCX4 SCXW200666525" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{89}" paraid="1997684321" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US">The first thing you need to do is determine how many calories you should be eating daily. After that you choose the percentage of proteins, carbohydrates, and fats. Remember above that protein should be anywhere from 10-20%, carbs 45-65% and fat 20-35%. I’m a proponent of the 20% protein, 60% carbohydrate, and 20% fat diet. </span><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"> </span></p><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{89}" paraid="1997684321" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"><br /></span></p></div><div class="OutlineElement Ltr BCX4 SCXW200666525" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{95}" paraid="2119090255" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US">Here is an example of a 1500 calories diet. For most people this is a weight loss diet. Using a 1500 calorie diet, 20% is 300 calories of protein, 60% of 1500 is 900 calories of carbohydrates, and 20% of 1500 is 300 calories of fat. Protein has four calories per gram, carbohydrates also have four calories per gram, and fat has nine calories per gram. Doing the math: 300 calories of protein is 75 grams, 900 calories of carbohydrates is 225 grams, and 300 calories of fat is 33 grams. Now you can track your macronutrients. In this case</span><span class="TrackChangeTextInsertion TrackedChange SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: #d13438; margin: 0px; padding: 0px; text-decoration: underline;"><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US">,</span></span><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US"> the person would consume 75 grams of protein, 225 grams of carbohydrates, and 33 grams of fat daily. </span><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"> </span></p><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{95}" paraid="2119090255" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"><br /></span></p></div><div class="OutlineElement Ltr BCX4 SCXW200666525" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{105}" paraid="1251331472" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US">Not all macros are created equal. Let’s start with carbs. Carbs can be complex (good) or sugar (not so good). I often tell clients to make sure that the sugar stays under 15% of their carb intake (this will depend on some things but in weight loss cases we want to keep sugar low). In the above example the sugar grams would be kept to 34 per day. A banana is 30 by the way! I’m not against fruit at all. But learning what foods have what is so valuable to help you learn what you need!</span><span class="TrackChangeTextInsertion TrackedChange SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: #d13438; margin: 0px; padding: 0px; text-decoration: underline;"><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US"> </span></span><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US">Fats are not all created</span><span class="TrackChangeTextInsertion TrackedChange SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: #d13438; margin: 0px; padding: 0px; text-decoration: underline;"><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US"> </span></span><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">equal. In the case here fat is </span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">set at 33 grams, that is low fat. I have my clients stay mostly with unsaturated fats and hardly any saturated fats. I tell all clients to keep trans fats to zero. </span><span class="NormalTextRun CommentStart SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">A</span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> little quick FYI, the most crucial time to eat sugar would be after a workout. At this time, your body is craving more carbohydrates to fill back up the glycogen and sugar is gobbled up quickly and stored. It’s a particularly suitable time to consume sugar or high glycemic index carbohydrates. </span></span><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"> </span></p><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{105}" paraid="1251331472" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"><br /></span></p></div><div class="OutlineElement Ltr BCX4 SCXW200666525" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{127}" paraid="1729259937" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US">Protein does not have to be animal protein! That is another myth. You can get your protein sources however you choose. There are plenty of high-quality plant proteins now. Most of my personal protein choices come from plants. That’s just want I like and what</span><span class="TrackChangeTextInsertion TrackedChange SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: #d13438; margin: 0px; padding: 0px; text-decoration: underline;"><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US"> </span></span><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US">works for me. </span><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW200666525" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{137}" paraid="1962705958" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US">What is the best way to track your macronutrients and/or calories? There are so many different apps now</span><span class="TrackChangeTextInsertion TrackedChange SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: #d13438; margin: 0px; padding: 0px; text-decoration: underline;"><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US">,</span></span><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US"> it’s easy. Personally, I use My Fitness Pal. It works for me. In the olden days when I was studying exercise science in college, we used to look everything up and calculate. That had its value! But I’d prefer not! Now it's on an app and it’s so easy. When you enter your food into the app, all is calculated for you. You can simply enter your food and check through the day. If you aren’t where you should be, you can adjust the next day. It really works well.</span><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"> </span></p><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{137}" paraid="1962705958" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"><br /></span></p></div><div class="OutlineElement Ltr BCX4 SCXW200666525" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{147}" paraid="1998771670" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">Some argue that this is a lot of work. I disagree. I think it’s a lot of work to have to wonder if you are eating what you should be eating. Studies show that when people guess how much they eat, they </span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">underestimate</span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> by 30%. We all do, right? How many times do I hear “I don’t need to track; I know what I eat.” Tracking takes the mystery out and you can enjoy food more because you know that you can eat a certain food because there is room in the diet for it. When we really learn what works and why, we are really helping ourselves get in tune with our body. </span></span><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"> </span></p><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{147}" paraid="1998771670" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"><br /></span></p></div><div class="OutlineElement Ltr BCX4 SCXW200666525" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{157}" paraid="857322713" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">What about that essential nutrient alcohol? You would think by the reaction when I tell people they really cannot drink it AND lose weight that it was essential, but </span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">it’s</span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> not. Essential in the case of essential nutrients means that your body needs it and, that your body </span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">cannot</span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> produce it internally. It must come from an outside source. Your body does not need alcohol! You may disagree! Here is the deal, is drinking occasionally going to </span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">impact</span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> your fitness? No. </span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">I’ve</span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> been doing this for over 25 years, and I promise you that no one </span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">I’ve</span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> worked with has ever lost body fat (enough to tell) and drank regularly. </span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">It’s</span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> simply empty calories. </span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">Let’s</span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> say you are on a </span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">1500 calorie</span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> diet to lose weight and you are supposed to have </span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">80 calories</span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> of protein, 225 grams of carbs, and 33 grams of fat. You eat your 1500 daily but 200-300 or so calories are alcohol. Which essential nutrient do you rob? Yes, you can keep the calories under but as I explained above, macros </span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">natter</span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> and guess what alcohol pure sugar is, so </span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">it’s</span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> all wasted. </span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">Don’t</span><span class="NormalTextRun SCXW200666525 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> shoot the messenger. You decide. Maybe lose the fat and then go on a bender?! Kidding. </span></span><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"> </span></p><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{157}" paraid="857322713" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"><br /></span></p></div><div class="OutlineElement Ltr BCX4 SCXW200666525" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW200666525 BCX4" paraeid="{7bc44084-3fbd-4159-a7a9-b17f851cbd7a}{211}" paraid="145194441" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW200666525 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; font-variant-ligatures: none !important; line-height: 19.424999999999997px; margin: 0px; padding: 0px;" xml:lang="EN-US">Macros matter. I know I left some unanswered questions, but I hope I’ve made the case that’s it’s not just about calories. If you want to hold on to muscle, strength, and energy you’ll need to make ure you are eating all the nutrients you need. You really are what you eat. </span><span class="EOP SCXW200666525 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 12pt; line-height: 19.424999999999997px; margin: 0px; padding: 0px;"> </span></p></div>Rob Maxwellhttp://www.blogger.com/profile/07611197536714246785noreply@blogger.com0tag:blogger.com,1999:blog-4023608892013337084.post-54162775209125775112021-06-09T07:59:00.000-07:002021-06-09T07:59:05.626-07:00Simple Answer: WE ARE OUT OF PORTION CONTROL <div class="OutlineElement Ltr BCX4 SCXW90997729" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW90997729 BCX4" paraeid="{a7beea90-c344-4523-835b-3d164266b75f}{180}" paraid="1397311563" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; text-align: center; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW90997729 BCX4" data-contrast="auto" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; font-variant-ligatures: none; font-weight: bold; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US">OUT OF (PORTION) CONTROL</span><span class="TextRun SCXW90997729 BCX4" data-contrast="auto" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; font-variant-ligatures: none; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US"> </span><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335551550":2,"335551620":2,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW90997729" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW90997729 BCX4" paraeid="{a7beea90-c344-4523-835b-3d164266b75f}{186}" paraid="391866899" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW90997729 BCX4" data-contrast="auto" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; font-variant-ligatures: none; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">Where have we gone wrong? It is not so hard to figure out. Our obesity rates have skyrocketed in the United States and the rest of the world. I hate to say it being an American, but we own the prize. </span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">The</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> United States ha</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">s</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> the highest obesity</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> rate</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> in the world. We take home the gold, but I am not sure it is an award we want to win. Over 70% of the American population is either obese or overweight according to BMI numbers. A BMI of over 30 is considered obese and a BMI of over 25 is considered overweight. BMI or body mass index is not a perfect evaluation of our levels of body composition, but it gives us a good estimate. </span></span><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW90997729" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW90997729 BCX4" paraeid="{a7beea90-c344-4523-835b-3d164266b75f}{202}" paraid="2115515409" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW90997729 BCX4" data-contrast="auto" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; font-variant-ligatures: none; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">There is a significant difference between being overweight and being obese. Regarding health, being obese is far more problematic than being overweight. The obesity trend is what we want to start seeing decline. But how? Before we figure out how</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> </span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">we need to look at how we got this bad.</span></span><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW90997729" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW90997729 BCX4" paraeid="{a7beea90-c344-4523-835b-3d164266b75f}{210}" paraid="744625299" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW90997729 BCX4" data-contrast="auto" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; font-variant-ligatures: none; font-weight: bold; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US">WHAT HAPPENED?</span><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW90997729" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW90997729 BCX4" paraeid="{a7beea90-c344-4523-835b-3d164266b75f}{216}" paraid="776054914" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW90997729 BCX4" data-contrast="auto" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; font-variant-ligatures: none; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">What happened is portions have grown exponentially. We have gotten out of control as a nation with our portion sizes of food. When you go to a fast-food restaurant and sit-down restaurant the portions have </span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">increased drastically</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> compared to decades prior. Restaurants are a business. We can’t blame them. We must take responsibility for the foods we eat and how much we eat. We first take responsibility by learning the calorie content of the foods we eat and secondly by deciding how much to eat </span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">of</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> it. Later I will </span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">give examples of</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> how much the portions have changed. </span></span><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW90997729" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW90997729 BCX4" paraeid="{a7beea90-c344-4523-835b-3d164266b75f}{232}" paraid="28496158" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW90997729 BCX4" data-contrast="auto" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; font-variant-ligatures: none; font-weight: bold; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US">FOOD BASICS</span><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW90997729" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW90997729 BCX4" paraeid="{a7beea90-c344-4523-835b-3d164266b75f}{238}" paraid="1431255055" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW90997729 BCX4" data-contrast="auto" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; font-variant-ligatures: none; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US">The only way to lose weight is to burn more calories than you eat. You must put in your mouth less calories than you put out. Period. It’s plain and simple. It’s simple. I understand that it’s not easy. It’s a simple concept but I know it’s very hard to learn how to eat moderately. I’ve worked with people for over 25 years in the personal training industry and I know that “diet” is the hardest part for some people. </span><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW90997729" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW90997729 BCX4" paraeid="{a7beea90-c344-4523-835b-3d164266b75f}{242}" paraid="1972293655" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW90997729 BCX4" data-contrast="auto" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; font-variant-ligatures: none; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US">It takes a calorie deficit of 3500 calories to lose one pound. This came come from eating less, moving more, or a combination of both (preferred). If you create a deficit of 500 calories per day you will lose one pound per week. If you create a deficit of 1000 calories per day you will lose 2 pounds per week. Knowing this is easier than doing this but understanding this helps you get started.</span><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW90997729" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW90997729 BCX4" paraeid="{a7beea90-c344-4523-835b-3d164266b75f}{246}" paraid="186796951" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW90997729 BCX4" data-contrast="auto" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; font-variant-ligatures: none; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US">Another nutritional basic we should grasp is understanding macronutrients. It matters what type of food you are putting in your mouth. The macronutrients are carbohydrates, proteins, fat, and water. Carbohydrates have four calories per gram; protein has four calories per gram; and fat has nine calories per gram. Water is the final macronutrient, and it is calorie free. Research shows that diet our diet should be 45-65% carbohydrates, 15-35% fat, and 10-20% protein. The ranges depend on your activity levels and type of activity. If you are active, you will need more carbohydrates. Protein is the most over-eaten macronutrient in an American diet. The myth is that we need more when we are active. What we need is more carbs. </span><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW90997729" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW90997729 BCX4" paraeid="{a7beea90-c344-4523-835b-3d164266b75f}{250}" paraid="861313444" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW90997729 BCX4" data-contrast="auto" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; font-variant-ligatures: none; font-weight: bold; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US">BACK TO WHAT HAPPENED</span><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW90997729" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW90997729 BCX4" paraeid="{ec7b363a-13a6-40b4-8d7d-ebddb981153e}{1}" paraid="274153464" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW90997729 BCX4" data-contrast="auto" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; font-variant-ligatures: none; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">How did we become so obese? Food sizes have gone up exponentially. In the 1960’s a basic McDonald’s meal was a hamburger or cheeseburger, </span><span class="NormalTextRun SpellingErrorV2 SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; background-image: url("data:image/svg+xml;base64,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"); background-position: 0% 100%; background-repeat: repeat no-repeat; border-bottom-color: transparent; border-bottom-style: solid; border-bottom-width: 1px; margin: 0px; padding: 0px;">french</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> fries, and a milk shake. They only had nine items total on the menu. A hamburger at McDonald’s in the 1960’s had 250 calories and a cheeseburger had 350 calories. Today a Big Mac which is the more commonly sold item has 563 calories. French fries in the 1960’s at McDonald’s had 350 calories. A large fry now has 610 calories. A total meal at McDonalds in the 1960’s was 590 calories. The soda sizes were 12 oz and 150 calories. Today they are 32 ounces and 370 calories. If you order a total meal now at McDonald’s here is the calorie content: 1543 calories compared to 590 calories in the 1960’s. That is a simple increase in size my friends. What happened? It’s clear.</span></span><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW90997729" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW90997729 BCX4" paraeid="{ec7b363a-13a6-40b4-8d7d-ebddb981153e}{11}" paraid="393216781" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW90997729 BCX4" data-contrast="auto" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; font-variant-ligatures: none; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">I</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> am not</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> </span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">picking</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> on McDonald</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">’</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">s. They are clear and open about their calorie contents. All restaurants and conv</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">enience</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> stores have increased their serving sizes. They are simpl</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">y</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> responding to consumer demand. At Burger King a </span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">W</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">hopper has 677 calories. The </span><span class="NormalTextRun SpellingErrorV2 SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; background-image: url("data:image/svg+xml;base64,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"); background-position: 0% 100%; background-repeat: repeat no-repeat; border-bottom-color: transparent; border-bottom-style: solid; border-bottom-width: 1px; margin: 0px; padding: 0px;">Baconator</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> from Wendy’s has a whopping 970 calories. There are now places like WAWA and 7-11 where people can go in and get fast food whenever they want. In the 1960’s this “conv</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">enience</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">” was not there. </span></span><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW90997729" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW90997729 BCX4" paraeid="{ec7b363a-13a6-40b4-8d7d-ebddb981153e}{43}" paraid="1478493582" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW90997729 BCX4" data-contrast="auto" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; font-variant-ligatures: none; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">Now, let’s look at “coffees”. If you went to McDonald’s in the 1960’s our coffee would </span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">cost,</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> you five calories. Good luck ordering a mocha Frappuccino in the 1960’s! They did not exist. Now if you get a latte at a Starbucks or similar place it will cost you 160 calories or 360 calories if you order a mocha! What happened to just a coffee? Back to the </span><span class="NormalTextRun ContextualSpellingAndGrammarErrorV2 SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; background-image: url("data:image/svg+xml;base64,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"); background-position: 0% 100%; background-repeat: repeat no-repeat; border-bottom-color: transparent; border-bottom-style: solid; border-bottom-width: 1px; margin: 0px; padding: 0px;">Frappuccino;</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> it has 520 calories. These places wouldn’t make these super high calorie drinks if Americans weren’t demanding them. </span></span><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW90997729" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW90997729 BCX4" paraeid="{ec7b363a-13a6-40b4-8d7d-ebddb981153e}{55}" paraid="1085960799" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW90997729 BCX4" data-contrast="auto" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; font-variant-ligatures: none; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">Next on the list is ball parks. We used to go to games and watch games! In the past a hot dog was 150 </span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">calories,</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> and a soda was 150 calories. You won’t climb up the BMI scale too much with that home run. But now you can get it all. A common item at a ballgame are cheese fries with 629 calories. You can order a corndog with 460 calories and a basic hot dog has now grown to 290 calories almost doubling. Why? American’s want more beef! Or whatever it is! You can’t fault the companies. They wouldn’t serve it if American’s didn't’ buy it up. </span></span><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p><p class="Paragraph SCXW90997729 BCX4" paraeid="{ec7b363a-13a6-40b4-8d7d-ebddb981153e}{55}" paraid="1085960799" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"><br /></span></p><p class="Paragraph SCXW90997729 BCX4" paraeid="{ec7b363a-13a6-40b4-8d7d-ebddb981153e}{55}" paraid="1085960799" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7xl_bzZ8dncknn1HF4JPumghPpNyTOQpJRcIqqNoZbsixwVZmnzZPCCW2yyBVTxg3nELV1Ll-sClxaMP1Qld3vd0rreJNhqu4EDzSPtDk1wWk9MQUs5aJZSmrjn3C2stbKuOKpEXv90cf/s1200/JoeRaedlegetty.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="630" data-original-width="1200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7xl_bzZ8dncknn1HF4JPumghPpNyTOQpJRcIqqNoZbsixwVZmnzZPCCW2yyBVTxg3nELV1Ll-sClxaMP1Qld3vd0rreJNhqu4EDzSPtDk1wWk9MQUs5aJZSmrjn3C2stbKuOKpEXv90cf/s320/JoeRaedlegetty.jpg" width="320" /></a></div><br /><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"><br /></span><p></p></div><div class="OutlineElement Ltr BCX4 SCXW90997729" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW90997729 BCX4" paraeid="{ec7b363a-13a6-40b4-8d7d-ebddb981153e}{63}" paraid="81804957" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW90997729 BCX4" data-contrast="auto" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; font-variant-ligatures: none; font-weight: bold; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US">EATING TOO MUCH HAS BECOME TOO EASY </span><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW90997729" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW90997729 BCX4" paraeid="{ec7b363a-13a6-40b4-8d7d-ebddb981153e}{69}" paraid="320699904" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW90997729 BCX4" data-contrast="auto" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; font-variant-ligatures: none; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">It could be argued that people could have eaten more in the 1960’s and prior and obesity rates would have been just as high. This is true. It’s not like humans have simply learned how to eat more than we used to. It’s simply that it’s easier to eat more than it used to be. Again, I’m not making any excuses. The sizes have gotten bigger and we’re gobbling them up. Decades ago, if you wanted to consume those kinds of calories in a brief period you would have had to work for them. You would have had to make foods in your own kitchen or doubled up on serving sizes which would have cost you money. </span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">The fact</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> is that it’s quite easy to now consume way more calories than you need.</span></span><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW90997729" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW90997729 BCX4" paraeid="{ec7b363a-13a6-40b4-8d7d-ebddb981153e}{77}" paraid="1782584505" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW90997729 BCX4" data-contrast="auto" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; font-variant-ligatures: none; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">This isn’t the only reason that obesity rates have skyrocketed. Remember above where I mentioned that energy in must </span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">b</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">e less than energy out to lose weight. The energy out part is activity. We don’t move like we used to. We don’t have physical education in schools like we used to, kids aren’t moving outside like they used to and so many devices do simple things for us that we used to do. </span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">A</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">dults have far more sedentary jobs than we used to. </span></span><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW90997729" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW90997729 BCX4" paraeid="{ec7b363a-13a6-40b4-8d7d-ebddb981153e}{89}" paraid="938746192" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW90997729 BCX4" data-contrast="auto" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; font-variant-ligatures: none; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US">Our portions our out of control and we don’t move like we used to. The obesity crisis has been explained. </span><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW90997729" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW90997729 BCX4" paraeid="{ec7b363a-13a6-40b4-8d7d-ebddb981153e}{93}" paraid="1461354326" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW90997729 BCX4" data-contrast="auto" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; font-variant-ligatures: none; font-weight: bold; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US">WHAT DO WE DO NOW?</span><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW90997729" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW90997729 BCX4" paraeid="{ec7b363a-13a6-40b4-8d7d-ebddb981153e}{99}" paraid="865168512" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW90997729 BCX4" data-contrast="auto" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; font-variant-ligatures: none; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">I believe the first step to any change is awareness. I believe that if most people knew how many calories are in these high calorie con</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">veni</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">ence foods, they wouldn’t choose them. The restaurants are giving calorie numbers now. It’s not like they’re hiding them. We need to be aware that these high calorie numbers are making us gain weight and we don’t need them. </span></span><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW90997729" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW90997729 BCX4" paraeid="{ec7b363a-13a6-40b4-8d7d-ebddb981153e}{107}" paraid="482785934" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW90997729 BCX4" data-contrast="auto" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; font-variant-ligatures: none; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">Another thing people really need to get is it’s not about </span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">c</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">arbs, </span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">p</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">roteins, and </span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">f</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">ats. Quit going on the internet and finding the next fad diet. The enemy is too many calories! Period. If you always choose the lowest calorie food with the highest nutrients you will stop battling the bulge as much as you do. For example, broccoli is a very nutrient dense food because it’s low in calorie and high in nutrients. A Big Mac is the opposite. It’s extremely high in calories and extremely low in most nutrients.</span></span><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW90997729" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW90997729 BCX4" paraeid="{ec7b363a-13a6-40b4-8d7d-ebddb981153e}{123}" paraid="1441445472" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW90997729 BCX4" data-contrast="auto" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; font-variant-ligatures: none; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">Also, be mindful. These places that have fast food are aware that you are choosing them because you are in a hurry. Slow down and don’t be. Do you really need that big drink when you're simply fueling up for gas? Do you have to stop at the 7-11 and grab food out of a bag? The other thing that’s quite different from decades ago is that famil</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">ies</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> don't</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> </span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">sit down and eat t</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">ogether</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> anymore. It’s fast food. And food on the run. Why do you have to eat like that? I always tell my clients to delay the gratification. These food ads at these places pop up on purpose. These people get paid big bucks in the marketing department to know how to get you. They know we humans are very impulsive and will see that tasty drink sign and order it when we</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> are</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> not even in need. Say no. Delay gratification doesn’t mean forever. It means for now. Just wait unit you</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">r</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> next meal that you are having at home and eat then. You won’t miss it.</span></span><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW90997729" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW90997729 BCX4" paraeid="{ec7b363a-13a6-40b4-8d7d-ebddb981153e}{147}" paraid="106894530" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW90997729 BCX4" data-contrast="auto" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; font-variant-ligatures: none; font-weight: bold; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US">SUMMARY</span><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW90997729" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW90997729 BCX4" paraeid="{ec7b363a-13a6-40b4-8d7d-ebddb981153e}{153}" paraid="1596799833" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW90997729 BCX4" data-contrast="auto" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; font-variant-ligatures: none; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">Our eating is </span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">a </span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">budget. We have gained weight over the decades worldwide because we consume far more food than we used to, and we need. The places that sell foods have made it easier for us to eat more. We can’t blame them. They sell food to make money. We need to be aware of what is best for us. We can all</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> be</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> better which is this case is smaller food choices. Fast food restaurants most likely will not change and conv</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">eni</span><span class="NormalTextRun SCXW90997729 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">ence stores are not going to stop selling Big Gulps. We need to understand just how costly these choices are. I believe our best defense is understanding this as the problem.</span></span><span class="EOP SCXW90997729 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" face="Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div>Rob Maxwellhttp://www.blogger.com/profile/07611197536714246785noreply@blogger.com0tag:blogger.com,1999:blog-4023608892013337084.post-47752475336574824612021-06-03T15:03:00.001-07:002021-06-03T15:03:13.677-07:00Bodybuilding Twenty-Eight Years Later<div class="OutlineElement Ltr BCX4 SCXW112125939" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW112125939 BCX4" paraeid="{96283445-10fe-486d-aea9-a6301de833a2}{164}" paraid="738692707" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW112125939 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; font-variant-ligatures: none !important; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US">I competed in the Gold Cup Classic bodybuilding show in 1993 at the age of 27. I competed in the Victory OCB bodybuilding show in 2021 at the age of 55. That’s about 28 years apart. </span><span class="EOP SCXW112125939 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW112125939" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW112125939 BCX4" paraeid="{96283445-10fe-486d-aea9-a6301de833a2}{171}" paraid="1712922259" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW112125939 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; font-variant-ligatures: none !important; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US">In 1993 I did the Gold Cup Classic bodybuilding show. It was a drug tested show. I had been training for years before doing that show. I trained like a bodybuilder, and I did enjoy training immensely. I was flat out afraid to do a show. I was overweight as a teen and really had not gotten over that at that point. It’s like a recovery process. I had not gotten my insides to match my outsides, yet. </span><span class="EOP SCXW112125939 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW112125939" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW112125939 BCX4" paraeid="{96283445-10fe-486d-aea9-a6301de833a2}{175}" paraid="2137493179" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW112125939 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; font-variant-ligatures: none !important; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US">I put off bodybuilding shows repeatedly. Finally in 1993 I summoned the courage to do one. I was very disciplined and stuck to my plan like clockwork. I believe I started the cutting weight process at around 190 pounds. I was a muscular, lean, 190 pounds. By the end of the cutting process, I was at 159 pounds at weigh ins. I was as lean as I had ever been in my life. This means I lost about 30 pounds. I believe I started the cut about 10 weeks out. It may have been 11 or 12 weeks. </span><span class="EOP SCXW112125939 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW112125939" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW112125939 BCX4" paraeid="{96283445-10fe-486d-aea9-a6301de833a2}{179}" paraid="937996730" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW112125939 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; font-variant-ligatures: none !important; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US">I ended up placing 3</span><span class="TextRun SCXW112125939 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 8.5pt; font-variant-ligatures: none !important; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun Superscript SCXW112125939 BCX4" data-fontsize="11" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px; vertical-align: super;">rd</span></span><span class="TextRun SCXW112125939 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; font-variant-ligatures: none !important; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun SCXW112125939 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> in the middle weight class. I was and am very proud of this. To me It was silencing a lot of demons that liked to tell me I was an imposter and not thin or fit. That </span><span class="NormalTextRun SCXW112125939 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">unresolved</span><span class="NormalTextRun SCXW112125939 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> childhood stuff weighs heavy. After the show, I told myself I was done with bodybuilding and said I was “done” competing. Why? I said at the time It was because all the bodybuilders were insecure. I’m not sure if that was my true reason. It's funny how we can be so close to ourselves and not really know ourselves. Was it because I met that goal but that didn’t make me happy? Or closer to my real goal of being accepted? Was I simply bored with it? Was I afraid that I couldn’t replicate that success again? I don’t know. But at that time in my life, I was done with it. </span></span><span class="EOP SCXW112125939 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW112125939" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW112125939 BCX4" paraeid="{96283445-10fe-486d-aea9-a6301de833a2}{191}" paraid="2048934610" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW112125939 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; font-variant-ligatures: none !important; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US">When I was training in my 20’s and leading up to the show I was mostly a cook and not a chef. I followed what the “big boys” were doing either by modeling people I knew at the gym that were bigger and stronger than me or by reading muscle magazines. After I gained some personal experience, I would use that too. I was typically an alpha and not a follower when I worked out with people, but I did not really know what was beneath the workout plans at that time. I did not have a lot of formal knowledge of why things work (I was not a chef yet). I started showing signs of success and continued to make progress. If it’s not broke don’t fix it. </span><span class="EOP SCXW112125939 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW112125939" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW112125939 BCX4" paraeid="{96283445-10fe-486d-aea9-a6301de833a2}{195}" paraid="254059553" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW112125939 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; font-variant-ligatures: none !important; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun SCXW112125939 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">Besides modeling people bigger than me and using some of my experience of success I did read books on working out. But at that </span><span class="NormalTextRun ContextualSpellingAndGrammarErrorV2 SCXW112125939 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; background-image: url("data:image/svg+xml;base64,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"); background-position: left bottom; background-repeat: repeat no-repeat; border-bottom-color: transparent; border-bottom-style: solid; border-bottom-width: 1px; margin: 0px; padding: 0px;">time</span><span class="NormalTextRun SCXW112125939 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> I may not have been able to judge what was a good book on the topic or not. I really didn’t learn the ins/outs of training until I started my formal education in exercise physiology. That evolved and took time. I continue to evolve. </span></span><span class="EOP SCXW112125939 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW112125939" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW112125939 BCX4" paraeid="{96283445-10fe-486d-aea9-a6301de833a2}{199}" paraid="1971542296" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW112125939 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; font-variant-ligatures: none !important; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US">Last year in 2020 I decided I wanted to do another bodybuilding show. That was 28 years later from when I was last on the stage, give or take. Like most personal motives I’m not overly sure why I became motivated to do one. I’m glad I did, and I’ve now done three since 2020. I’ve been calling it fit after 50. And I do believe that. I’m happy about my fitness. Maybe I was bored. Maybe I wanted to stir up more business. Maybe I wanted to take my working out in another direction again. I’m not sure what. I do believe we evolve as people. Again, I’m glad I did. I ended up doing well and I feel good about it.</span><span class="EOP SCXW112125939 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW112125939" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW112125939 BCX4" paraeid="{96283445-10fe-486d-aea9-a6301de833a2}{203}" paraid="1399964814" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW112125939 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; font-variant-ligatures: none !important; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US">The shows were/are mostly the same as when I left them. There are far more categories now. When I did the show in the 90’s there was just men and women’s bodybuilding. Maybe there was a “physique” division too, but I don’t remember any. I believe some of the women’s “fitness” categories were just beginning then. Now there are many, many categories for both men and women. Does this go along with finding a category for everyone? Is it simple economics and the promoters know they can make more money with more categories? Probably that. In the end, it’s all good because more people will be training for a goal to better themselves and more people will have the experience to feel success. No doubt that participation is way up now than in the 90’s overall. Bodybuilding is down, but overall physique is up. </span><span class="EOP SCXW112125939 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW112125939" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW112125939 BCX4" paraeid="{96283445-10fe-486d-aea9-a6301de833a2}{207}" paraid="193720909" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW112125939 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; font-variant-ligatures: none !important; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US">I can say that my insides match my outsides now way more than they did at 27. I did not need a show to prove to me that I'm not an imposter. Did I need some validation that “I still got it”? Maybe. I would believe that. Don't we all? Is that so bad? But I don’t remember consciously feeling that way. I don’t feel like an imposter anymore. I know we are a product of our choices with stuff like this. I ate well and trained so therefore I can have close to my best physique. I no longer feel that people are either “have its” or “don’t have it.” People are just not born better. That was my early imposter hang up. I simply wanted to do it. I thought of having a goal to train for was good. </span><span class="EOP SCXW112125939 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW112125939" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW112125939 BCX4" paraeid="{96283445-10fe-486d-aea9-a6301de833a2}{211}" paraid="1291139810" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW112125939 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; font-variant-ligatures: none !important; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun SCXW112125939 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">I was very good about trusting my insides and simplicity up until about ten days of my first show back. Then I started doubting myself a little. Wait, I thought, what were others doing the final week of the show? I learned the term “peak week.” We never discussed that term in the 90’s. I started thinking that maybe I should shift this or that. I do think that slight hesitation impacted my confidence slightly. But I was very happy with the outcome, and I don’t think it impacted me too much. Isn’t that normal? I always say that going on stage with nothing </span><span class="NormalTextRun ContextualSpellingAndGrammarErrorV2 SCXW112125939 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; background-image: url("data:image/svg+xml;base64,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"); background-position: left bottom; background-repeat: repeat no-repeat; border-bottom-color: transparent; border-bottom-style: solid; border-bottom-width: 1px; margin: 0px; padding: 0px;">on</span><span class="NormalTextRun SCXW112125939 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> but your underwear will really push all your vulnerabilities and really make you check and recheck your boxes! I definely learned that posing is so important and I’m not sure I put the practice or emphasis in on that when I was in my 20’s. </span></span><span class="EOP SCXW112125939 BCX4" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW112125939" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW112125939 BCX4" paraeid="{96283445-10fe-486d-aea9-a6301de833a2}{219}" paraid="640564187" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW112125939 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; font-variant-ligatures: none !important; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US">I’m much more of a chef now than I was when I first competed. I was a good cook then. Now I’m a great chef. That also makes me a great trainer. I know the method to the madness. Do I know it all? Of course not! None of us do. I keep learning all the time. But I know how things work and why. I know that I genetically have the build that If I develop myself, I can be a bodybuilder. We all have different genetic shapes and that’s a good thing. So, I no longer think that there is a certain perfect way we must train to be a bodybuilder. Are there different subtle ways to train? Yes. But overall, physique athletes need to have muscle, symmetry, and definition. We can gain that by working out (at all) and eating clean. Again, there are nuances but mostly if you don’t have the genetics to do physique it will be difficult. I’m not trying to imply that having a physique build is the best build. To each his own. I’m not being negative. I’m pointing out that we are all born with different genes. I could never be 300 pounds and play defensive tackle in the NFL. If I got to 300, I would be obese and not muscular and fast like those NFL guys are.</span><span class="EOP SCXW112125939 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW112125939" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW112125939 BCX4" paraeid="{96283445-10fe-486d-aea9-a6301de833a2}{223}" paraid="1984557750" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW112125939 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; font-variant-ligatures: none !important; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun SCXW112125939 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">What gets me there is what I would pay attention to as I was training myself. If I </span><span class="NormalTextRun SCXW112125939 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">overtrained,</span><span class="NormalTextRun SCXW112125939 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> then I would lose muscle as I dieted. I knew I couldn’t gain muscle while dieting down. Did I follow my own bodybuilding plan? Of course. But I followed it loosely understanding what was most important and I made changes based on that.</span></span><span class="EOP SCXW112125939 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div><div class="OutlineElement Ltr BCX4 SCXW112125939" style="-webkit-user-drag: none; -webkit-user-select: text; caret-color: rgba(0, 0, 0, 0.847); clear: both; color: rgba(0, 0, 0, 0.847); cursor: text; direction: ltr; font-family: "Segoe UI", "Segoe UI Web", Arial, Verdana, sans-serif; font-size: 12px; margin: 0px; overflow: visible; padding: 0px; position: relative;"><p class="Paragraph SCXW112125939 BCX4" paraeid="{96283445-10fe-486d-aea9-a6301de833a2}{231}" paraid="54671020" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; color: windowtext; margin: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;"><span class="TextRun SCXW112125939 BCX4" data-contrast="auto" lang="EN-US" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; font-variant-ligatures: none !important; line-height: 18.34583333333333px; margin: 0px; padding: 0px;" xml:lang="EN-US"><span class="NormalTextRun SCXW112125939 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">I’ve become a chef and I do enjoy it. I really enjoyed these three shows I’ve done in my 50’s. I did not feel like bodybuilders are insecure. I saw great competitors on stage that looked great and acted great. I saw many, many great sports. To me it’s a </span><span class="NormalTextRun SCXW112125939 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;">very rewarding</span><span class="NormalTextRun SCXW112125939 BCX4" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; margin: 0px; padding: 0px;"> sport with inspiring people. It’s amazing how good your neighbors look when you wash your own windows and clean up your view. </span></span><span class="EOP SCXW112125939 BCX4" data-ccp-props="{"201341983":0,"335551550":1,"335551620":1,"335559739":160,"335559740":259}" style="-webkit-nbsp-mode: normal !important; -webkit-user-drag: none; -webkit-user-select: text; font-family: Calibri, Calibri_EmbeddedFont, Calibri_MSFontService, sans-serif; font-size: 11pt; line-height: 18.34583333333333px; margin: 0px; padding: 0px;"> </span></p></div>Rob Maxwellhttp://www.blogger.com/profile/07611197536714246785noreply@blogger.com0tag:blogger.com,1999:blog-4023608892013337084.post-2081176262035106402021-05-14T07:46:00.004-07:002021-05-14T07:46:51.022-07:00The Basics of Weight Training<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH0aU3Jdg0NIsHkzBKMWfV1AQm3luqJylZ-xowgMOTCHxRrTVej72VtFR4so3YklHiImBkxqeXfjBRRzOcbl9EBlZEMIsuv85G5dK_StodKLKIuQ6LpvEwTwxvJ0apInWbCt452MXBOBBO/s960/Weight+training+section+at+the+gym.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Weight training section at the gym" border="0" data-original-height="610" data-original-width="960" height="203" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH0aU3Jdg0NIsHkzBKMWfV1AQm3luqJylZ-xowgMOTCHxRrTVej72VtFR4so3YklHiImBkxqeXfjBRRzOcbl9EBlZEMIsuv85G5dK_StodKLKIuQ6LpvEwTwxvJ0apInWbCt452MXBOBBO/w320-h203/Weight+training+section+at+the+gym.jpg" title="Learn the basics about weight training" width="320" /></a></div><br /><p>This article is written by Rob Maxwell (<a href="http://saspotters.blogspot.com/2021/03/my-education-by-rob-maxwell.html" target="_blank">learn about his education</a>), M.A. Exercise Physiology, CSCS and ACSM CPT from <a href="http://www.fittothemax.net" target="_blank">www.fittothemax.net</a>. Follow him on <a href="https://twitter.com/FitToTheMax24" target="_blank">Twitter</a>.</p><p><br /></p><p></p><h1 style="text-align: left;">Weight training basics</h1><p>Weight training is called many different things. Call it what you want. Just do it!</p><h2 style="text-align: left;">Other names for weight training</h2><p>It can be called weight training, lifting, strength training or resistance training and/or working out.</p><h2 style="text-align: left;">The difference between weigh training, bodybuilding and power lifting</h2><p>Bodybuilding is a sport, but it is weight training. I would also say that it is a lifestyle. Power lifting is a sport, but it is weight training. Weightlifting is a sport, but it is weight training.</p><h2 style="text-align: left;">What is weight training?</h2><p>The key is that you train or exercise using resistance against a normal or slightly greater than normal range of motion.</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJD9FAWUKAq6ULXxjx5nAwqhJvRXn0X4dNRhTZc7R5gHsT1347-veYsXFBKtUi9YChKsR-ImcBl2DcRu14Tvim1_1CWkH70E8boYgts2RC2LVnEGbjRPdToHgeaymfd_IhmZsDKXdw03p0/s635/Weight+training+is+a+lifestyle..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Weight training is a lifestyle." border="0" data-original-height="635" data-original-width="425" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJD9FAWUKAq6ULXxjx5nAwqhJvRXn0X4dNRhTZc7R5gHsT1347-veYsXFBKtUi9YChKsR-ImcBl2DcRu14Tvim1_1CWkH70E8boYgts2RC2LVnEGbjRPdToHgeaymfd_IhmZsDKXdw03p0/w214-h320/Weight+training+is+a+lifestyle..jpg" title="Learn everything that you need to know about weight training." width="214" /></a></div><p><br /></p><h2 style="text-align: left;">What is DCER?</h2><p>In Exercise Physiology words weight training is called DCER which stands for Dynamic Constant External Resistance.</p><p>This means that weight training needs to be a Dynamic (moving), Constant (tension stays on the muscles), External (the load comes from outside the body) Resistance (there must be a load).</p><p><br /></p><h2 style="text-align: left;">Why weight training?</h2><p>We know that weight training makes us stronger and adds muscle. Many people might think that it is not for them. It is.</p><h3 style="text-align: left;">Activities of Daily Living or ADL</h3><p>At any age we need to pay attention to ADL’s - which stands for Activities of Daily Living. Some of our most common reasons for people wanting to work out with us after middle age are for their ADL’s.</p><p>We want to continue to do things, right? That is the Fountain of Youth part - or a big part of it. We want to remain independent to the best of our abilities and improve our quality of life.</p><p>Think about getting out of a chair. Do you think that it's no big deal? Well, I can tell you that I have seen too many seniors not being able to get up out of a chair as well as what they want to. That is a squat. If you work on squats and really improve them, getting out of a chair will stay easy. That is just one example.</p><p>The stronger we stay, the more our ADLs are improved.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRhxncRr5U9kIKlXxV508IDGpvRs8Sw1nQSH9tekPX09VgVcl0mTpQn2zEbNDibBpM9nB85-X0vaQ78oTQXxChJr_9-oYkDgIq-4IjQwVjX86ZTYzK8vemncU-DmJHHGGkWjaePJi-CtdV/s641/Weight+training+improves+your+ability+to+do+everything+that+requires+physical+movement..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Weight training improves your ability to do everything that requires physical movement." border="0" data-original-height="641" data-original-width="426" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRhxncRr5U9kIKlXxV508IDGpvRs8Sw1nQSH9tekPX09VgVcl0mTpQn2zEbNDibBpM9nB85-X0vaQ78oTQXxChJr_9-oYkDgIq-4IjQwVjX86ZTYzK8vemncU-DmJHHGGkWjaePJi-CtdV/w213-h320/Weight+training+improves+your+ability+to+do+everything+that+requires+physical+movement..jpg" title="Weight training improves every aspect of your life." width="213" /></a></div><p><br /></p><h3 style="text-align: left;">The importance of muscle</h3><p>Adding or keeping muscle is also critical. Why is that? Muscle is live metabolic tissue. The more muscle we have, the more calories we burn. It’s not about weight per se. It’s about muscle. The only way to increase our metabolism is to add muscle tissue.</p><h3 style="text-align: left;">CSA (Cross Sectional Muscle Area)</h3><p>In the exercise world we call it CSA (cross sectional muscle area). Gaining and maintaining strength and keeping our metabolism high are the biggest reasons for strength training, but let me list all of the benefits.</p><p><br /></p><h2 style="text-align: left;">Benefits of weight training</h2><p><b>1. Strength for daily activities</b></p><p><b>2. Metabolism</b></p><p><b>3. Appearance</b></p><p><b>4. Self-esteem</b></p><p><b>5. Mood improvement</b></p><p><b>6. Confidence</b></p><p><b>7. Better at sports</b></p><p><b>8. Less likely to get injured</b></p><p><b>9. Social improvement</b></p><p><b>10. Burn calories</b></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinIDLJJPrQU5ip6sN-4ZWVkUEvuutWcau-o3MNGtyYMOHxB6kIqwpNuj7VxaOtq3JujOMukivzRSRujKnfEX53eDHvN0Ap6K52uxK6rNDCghVWluoq6ebEGerZ9xxEcUHD5_3Jph1Crquq/s636/Weight+training+benefits.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="List of weight training benefits" border="0" data-original-height="636" data-original-width="424" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinIDLJJPrQU5ip6sN-4ZWVkUEvuutWcau-o3MNGtyYMOHxB6kIqwpNuj7VxaOtq3JujOMukivzRSRujKnfEX53eDHvN0Ap6K52uxK6rNDCghVWluoq6ebEGerZ9xxEcUHD5_3Jph1Crquq/w213-h320/Weight+training+benefits.jpg" title="Weight training benefits" width="213" /></a></div><br /><h2 style="text-align: left;">Types of weight training</h2><div><b>1. Free weights</b></div><div><b>2. Dumbbells</b></div><div><b>3. Machines</b></div><div><b>4. Bands and Tubes</b></div><div><b>5. Body weight</b></div><div><b><br /></b></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY_YdtFIuEEyiRyfVE9Sfvv_9TWMmJsS2ItHjvjfpk8mPByV7ywmEuM8iDCcIh1SB4akvFa0vRjBG26OXkvEO1Z60Ht7bo5Gd4S4Ai76vo_S2NELySSRugWuYjAlbLgmu44bAewjk0Fphs/s609/The+5+types+of+weight+training.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="The 5 types of weight training" border="0" data-original-height="609" data-original-width="405" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY_YdtFIuEEyiRyfVE9Sfvv_9TWMmJsS2ItHjvjfpk8mPByV7ywmEuM8iDCcIh1SB4akvFa0vRjBG26OXkvEO1Z60Ht7bo5Gd4S4Ai76vo_S2NELySSRugWuYjAlbLgmu44bAewjk0Fphs/w213-h320/The+5+types+of+weight+training.jpg" title="Different types of weight training" width="213" /></a></div><br />Your body cannot really tell the difference with modes of weight training. Free weights are great. Dumbbells are great. Machines are great. Bands or tubes are great. Body weight is great.</div><div><br /></div><div>It comes down to pros and cons. A good mixture is ideal. They are all tools that can help you to get stronger and add muscle. I say of all the time that if it is burning, it is working. If you feel the load, it is working.</div><div><br /></div><h3 style="text-align: left;">1. Free weights</h3><p>Free weights are great because many “famous” exercises are done with them; and younger athletes need to get proficient at these exercises to help them with scouting and performance.</p><p>They are also cheaper and mobile. The con is that if you do not have a spotter, they are harder to push to optimal levels for safety issues. There is also a learning curve with them.</p><p><br /></p><h3 style="text-align: left;">2. Dumbbells</h3><p>Dumbbells are great because you can train every muscle group with them. They are cheap and mobile. The con is that it is harder to do certain exercises with them because you might struggle with getting them up into the proper starting position of some exercises.</p><p>They also need a learning curve more than machines.</p><p><br /></p><h3 style="text-align: left;">3. Machines</h3><p>Machines are great because they train the muscle through the full-strength curve. They are easier to understand form on, they isolate the muscle well and they are great for gyms that have multiple people working out.</p><p>The cons are that they are expensive and do not replicate human movement as well. They also aren't mobile! Try moving a 500-pound leg press.</p><p><br /></p><h3 style="text-align: left;">4. Band and tubes</h3><p>Bands and tubes are great for mobility and travel. The cons are that they are not as objective when it comes to knowing how much load you are lifting and whether improvements are being made.</p><p><br /></p><h3 style="text-align: left;">5. Body weight</h3><p>Body weight is great for mobility and replicating many sports moves. The cons are they are hard to overload because once you can lift your weight, you can lift your weight.</p><p>All are great! The best workout will use different modes. Your body only knows that it is being fatigued and challenged. It is this challenge that leads to positive results.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyY1UPts_MXogvK-r-fwVA43KwRbmn34OyaNVdTiYlT78tpHE1q88-Jutho6STqXdYtoAclZor9FkRhXUD3wVbccgto2IQkeqitmf6o_2YIgC_07CIxCEwP_BX93NXPwRPxrwK2N5Es6HK/s720/Incorporate+different+styles+of+weight+training+to+get+the+best+results..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Incorporate different styles of weight training to get the best results." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyY1UPts_MXogvK-r-fwVA43KwRbmn34OyaNVdTiYlT78tpHE1q88-Jutho6STqXdYtoAclZor9FkRhXUD3wVbccgto2IQkeqitmf6o_2YIgC_07CIxCEwP_BX93NXPwRPxrwK2N5Es6HK/w213-h320/Incorporate+different+styles+of+weight+training+to+get+the+best+results..jpg" title="This is how you get the maximum benefits of weight training." width="213" /></a></div><p><br /></p><h2 style="text-align: left;">Frequency: How often should you do weight training?</h2><p>You need to do strength training two to three days per week. You also need to train each major muscle group two to three days per week.</p><p>There is much debate over whether you should do a full body workout program or split routine. A split routine means that you train more than three times per week and you work different muscle groups when you work out.</p><p>Do not fall into this debate. They are all effective and it really comes down to how much time you have in your week to work out and what your goals are. Both are effective.</p><p><br /></p><h2 style="text-align: left;">The major muscle groups</h2><p><b>The major muscle groups are the Glutes, Quads, Hamstrings, Pecs, Lats, Delts, Biceps, Triceps and Core.</b></p><p>They need to be trained two to three times per week. A minimum of 48 hours (about 2 days) will be needed between workouts for optimal recovery to occur.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgTe2LnL7qf75JMjCclvrkCecR6UUkqiK-VCZ4Ro29eQniKzpPpMxvMtpgP91pGF8MsIJbskCR_B06avaR0QghrnmOLLx_1Ew0oSqmWuDXhDIWx-IfYEL9CTWwZvDP9e6PceoUhkzqcfM0/s640/Strength+training+focusses+on+the+major+muscle+groups.+These+are+the+Glutes%252C+Quads%252C+Hamstrings%252C+Pecs%252C+Lats%252C+Delts%252C+Biceps%252C+Triceps+and+Core..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Strength training focusses on the major muscle groups. These are the Glutes, Quads, Hamstrings, Pecs, Lats, Delts, Biceps, Triceps and Core." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgTe2LnL7qf75JMjCclvrkCecR6UUkqiK-VCZ4Ro29eQniKzpPpMxvMtpgP91pGF8MsIJbskCR_B06avaR0QghrnmOLLx_1Ew0oSqmWuDXhDIWx-IfYEL9CTWwZvDP9e6PceoUhkzqcfM0/w214-h320/Strength+training+focusses+on+the+major+muscle+groups.+These+are+the+Glutes%252C+Quads%252C+Hamstrings%252C+Pecs%252C+Lats%252C+Delts%252C+Biceps%252C+Triceps+and+Core..jpg" title="The major muscle groups during strength training" width="214" /></a></div><br /><h2 style="text-align: left;">Catabolism and anabolism</h2><p><b>We break the muscle down during the workout. That is called catabolism. We grow, which is called anabolism, at rest.</b></p><p>If we do not rest, we do not grow. What about the split routine? It's the same thing. You must rest at least 48 hours (about 2 days) after working a certain muscle group before working it again.</p><p><br /></p><h2 style="text-align: left;">Intensity: How hard should you weight train?</h2><p>The muscle must be overloaded to get stronger, add muscularity and overall function of the muscle. This means that the muscle must be stressed more than it has been before.</p><p>We can overload in strength training by using more load, reps, sets, or different exercises. All are good. The most basic is load. Load is weight or resistance. I like to use the term load.</p><p>There are many ways to gauge intensity. We use percent of the 1 rep maximum for each exercise. That is great for athletics but not overly applicable when you do not do those kinds of strength tests in the beginning like you would for athletics.</p><p>Another way to measure intensity is by using what we call Rep Maximum. That means that whatever the rep goal is, you use the best load that you can for that rep amount. For example, 10 R M means that for 10 reps you are using the most weight you can use for that set and still maintain good form. That is far more applicable than percentage of 1 rep max.</p><p>Another way to think of intensity is to simply get as close to muscular failure as you can. Sets are meant to be taken to your best limit. When I think of intensity I really think of muscular failure. If you are going to failure or as close as you can, I can guarantee you that you are going hard enough.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7Qr3u3CgDkDhVHsKhzeRnhUNdFzt5UTPzFQzaXQ1dMUVntxyzezduZeuY19DtKC-seJUfdbjhLSBtc4a5n86NAvU_eI24kYs6NPpTAy42XfrIjYGYnRQJ7XpkuhGWYrJkhmSkKtpcbiCM/s642/Learn+to+push+yourself+past+your+comfort+zone.+This+is+how+you+get+better..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Learn to push yourself past your comfort zone. This is how you get better." border="0" data-original-height="642" data-original-width="431" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7Qr3u3CgDkDhVHsKhzeRnhUNdFzt5UTPzFQzaXQ1dMUVntxyzezduZeuY19DtKC-seJUfdbjhLSBtc4a5n86NAvU_eI24kYs6NPpTAy42XfrIjYGYnRQJ7XpkuhGWYrJkhmSkKtpcbiCM/w215-h320/Learn+to+push+yourself+past+your+comfort+zone.+This+is+how+you+get+better..jpg" title="Push past your limits daily." width="215" /></a></div><p><br /></p><h2 style="text-align: left;">Sets and Reps: How many should you do?</h2><h3 style="text-align: left;">Sets in weight training</h3><p>Keep in mind that your body cannot really tell too much of a difference if a certain threshold has been met. There are some differences.</p><p>Sets are so widely debated. Do not get too fat into this! Like many things, it depends. We are all individuals. We have guidelines, but it still comes down to working the muscles and feeling it.</p><p>In general, research shows that anywhere from one to five sets per muscle group works well. How much effort do you put in? The more effort you put in, the fewer sets you can do.</p><p>You can change it per muscle group too. Keep in mind that it is only a set if it is taken to fatigue. So warm-up sets do not count as sets. Warm-up sets are good, but they are not a set. The smaller the area, the fewer sets you need as well.</p><p>The most important variable is intensity. You cannot do a lot of volume (sets and reps) if the intensity is high. Sets are variable. Remember that we are all different. Stay within the guidelines and let your results dictate how many sets are right for you. You should do as few sets that bring you results.</p><h3 style="text-align: left;">Reps in weight training</h3><p>What about Reps? Research shows that very low reps (<5 and all the way up to 25 reps or so) can bring great results.</p><p>Athletes trying to hit PR’s (personal records) in strength lifts can benefit from doing fewer than 5 reps.</p><p>Most people do not need to do that few or go that heavy. The ACSM suggests an ideal rep range of 8-12 - and 8-15 for “seniors”. That is a good guidepost because you get the best of all worlds in this rep range - which is strength, endurance and hypertrophy (tone/size).</p><p><b>As a rule, less than 6 reps promote maximal strength, 6-12 reps promote hypertrophy and general strength, and greater than 15 reps promote muscular endurance.</b></p><p>There is the rep continuum. This means that reps are not all or nothing. Even with as few as 5 reps, you are still getting some endurance but mostly strength. Even with as high as 25 reps, you are still getting some strength but mostly endurance and hypertrophy.</p><p>Find the best rep range that works for you on different exercises and mix it up. If you are going till failure in good form and keeping track of overload, you will get the best results.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDT7TuFil_J68YoP_1Q0HIcgzTcThJcTRjobQc38WgT6-LkjZphhcKX40764KUdZMaVB0rREOWiYamzeICB8qGPQeTuBCicxbWb0fie_25KdBQo8trCDEss79dR9Ack05kzBJPFZHM0yZ8/s638/Generally%252C+less+than+6+reps+promote+strength.+6-12+reps+promote+hypertrophy+and+general+strength.+Greater+than+15+reps+promote+muscular+endurance..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Generally, less than 6 reps promote strength. 6-12 reps promote hypertrophy and general strength. Greater than 15 reps promote muscular endurance." border="0" data-original-height="638" data-original-width="426" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDT7TuFil_J68YoP_1Q0HIcgzTcThJcTRjobQc38WgT6-LkjZphhcKX40764KUdZMaVB0rREOWiYamzeICB8qGPQeTuBCicxbWb0fie_25KdBQo8trCDEss79dR9Ack05kzBJPFZHM0yZ8/w214-h320/Generally%252C+less+than+6+reps+promote+strength.+6-12+reps+promote+hypertrophy+and+general+strength.+Greater+than+15+reps+promote+muscular+endurance..jpg" title="Use the best rep range to match your goals during weight training." width="214" /></a></div><p><br /></p><h2 style="text-align: left;">Progression in weight training</h2><p>If you stay the same, you will stay the same. If you increase too much too soon, you will break down and halt results.</p><p>We should never progress two variables at one time. In other words, do not increase sets and reps at the same time. Do not increase weight and reps at the same time. Increase one.</p><p>Which one should you increase? It comes down to your goals. If you want to increase strength, adding load is your best progression. If you want to increase endurance, then increasing reps is your best bet. If you want to increase size then adding volume is your best bet (sets or reps or extending a set). The key is to advance.</p><p><br /></p><h3 style="text-align: left;">The 10% rule of progression in weight training</h3><p>We use the 10% rule primarily with adding load. This is a good rule of thumb. This means that you should not increase by more than 10% at a time.</p><p>For example if you use 100 pounds for your work set and you want to get stronger; add 10% which would be 10 pounds. Your new load is 110 pounds. You will then improve without breaking your body down.</p><p>A program is important for your fitness. Yes, I believe in listening to my body - but it is often the body that I ignore and I listen to my ego instead. "More! More! More!" it screams.</p><p>If we follow little rules like the 10% rule or not increasing more than one variable at a time (load, reps, sets); we will make gains without overtraining.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRL4kUR9I58OPXqiS5pk-Xz7kyP3qH3C7wc5QgAv8qvK83NIZadhtAaoBCx5ZHOqAYzgQ7ICyw7sN1J4ud0J1MZfpiV4j8BsE78tum80j7JSWlLyMsKTjxnK_Po37ILC8tuInMMNTgJ5fX/s540/Don%2527t+progress+more+than+one+variable+at+a+time+and+do+it+in+10%2525+increments..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Don't progress more than one variable at a time and do it in 10% increments." border="0" data-original-height="540" data-original-width="360" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRL4kUR9I58OPXqiS5pk-Xz7kyP3qH3C7wc5QgAv8qvK83NIZadhtAaoBCx5ZHOqAYzgQ7ICyw7sN1J4ud0J1MZfpiV4j8BsE78tum80j7JSWlLyMsKTjxnK_Po37ILC8tuInMMNTgJ5fX/w213-h320/Don%2527t+progress+more+than+one+variable+at+a+time+and+do+it+in+10%2525+increments..jpg" title="Progress the right way during weight training." width="213" /></a></div><p><br /></p><h2 style="text-align: left;">Periodization in weight training</h2><p>Periodization means to build change into the workout plan. You get classical periodization and non-linear periodization.</p><h3 style="text-align: left;">Classical periodization</h3><p>There is classical periodization which means that you build a program for around three months (or longer) and each month the program gets systemically more intense.</p><p>Within each month of the three months, the weeks get progressively harder as well. Each month will have a focus that will prepare the body for the next month that will be more intense.</p><p>Classic periodization uses three cycles: a macrocycle, mesocycle, and microcycle.</p><p>The macrocycle is the overall program and typically spans from 6-12 months. The mesocycle fits inside the macrocycle and each is typically 1-2 months. The microcycle fits inside the specific mesocycle and is typically one week at a time.</p><p>This program is good for athletes and for programs where a person is not going to have as much daily contact with a trainer, but they want a progressive plan that will help them steadily make progress.</p><p><br /></p><h3 style="text-align: left;">Non-linear periodization</h3><p>Non-linear periodization is not as structured. It uses different rep ranges and intensities within the workout week.</p><p>For example you may have a light day on Mondays and do high reps with lighter weights. On Wednesdays you may have a medium day and do moderate rep ranges of 8-12 with slightly heavier weights. Friday may be a heavy day with lower reps and heavier weights.</p><p>This style is great when you do not have a specific season to prepare for if you are an athlete.</p><p><br /></p><h4 style="text-align: left;">Which form of periodization is better?</h4><p>Both ways to program are good. The big take away about periodization is to change. Doing the same thing all the time can lead to physical and mental stagnation. Change is good.</p><p>We like to mix it up with our clients. I typically will not do the same reps all of the time. It is good to change it up. The more formal your training is (for athletics as an example), the more structured this needs to be planned out because of all the other activities going on.</p><p>Most people will not need to formally plan this stringently. The non-linear periodization of doing different rep ranges on different days can apply to anybody.</p><p><br /></p><h2 style="text-align: left;">Warming-up and cooling down</h2><p>Just like with all other forms of exercise, you need to warm up prior to weight training. A general warm-up of at least five minutes is good. Elevate your core temperature with light cardio.</p><p>You may need to do specific warm-ups as well. If you are going to do a goblet squat exercise and you use 30 pounds as your main weight, you need to do a body weight set first. This is true with all exercises. The heavier the load is going to be on your work set, the more likely you will need a warm up set.</p><p>After weight training you need to cool down. This is like your general warm up - do light cardio exercise after your workout.</p><p>When we cool down, we return our bodies to homeostasis. This allows us to recover better so that we can promote growth. A good time to cool down is five to fifteen minutes - depending on your time and how hard you worked out.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH2S0i3igD5iFY1JGW_bngJb0SxQr3gQAzV94Cnf3iuM8kmBWnVSK054qXaigDbq-x13Wm9Q_SU72b6V4EjAA6xrzbRBSkyI_6_G0S2QPUDghLWsQGtUPUSRXwm4C8X8FvEO0xjQD8NlWU/s720/A+good+cool+down+routine+after+training+will+help+the+body+return+to+a+state+of+balance+and+speed+up+recovery..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="A good cool down routine after training will help the body return to a state of balance and speed up recovery." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH2S0i3igD5iFY1JGW_bngJb0SxQr3gQAzV94Cnf3iuM8kmBWnVSK054qXaigDbq-x13Wm9Q_SU72b6V4EjAA6xrzbRBSkyI_6_G0S2QPUDghLWsQGtUPUSRXwm4C8X8FvEO0xjQD8NlWU/w213-h320/A+good+cool+down+routine+after+training+will+help+the+body+return+to+a+state+of+balance+and+speed+up+recovery..jpg" title="Warm up and cool down after weight training." width="213" /></a></div><p><br /></p><p>This article is written by Rob Maxwell (<a href="http://saspotters.blogspot.com/2021/03/my-education-by-rob-maxwell.html" target="_blank">learn about his education</a>), M.A. Exercise Physiology, CSCS and ACSM CPT from <a href="http://www.fittothemax.net" target="_blank">www.fittothemax.net</a>. Follow him on <a href="https://twitter.com/FitToTheMax24" target="_blank">Twitter</a>.</p><p></p>Saguren Redyrshttp://www.blogger.com/profile/02162616436687552839noreply@blogger.com1tag:blogger.com,1999:blog-4023608892013337084.post-43105672610040667422021-05-11T07:47:00.000-07:002021-05-11T07:47:09.983-07:008 Essential nutrients for hair growth<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiitsi7xIPFwJKy7nfKyEhrib8-zP_SAAtM1lybe25lQs2_9RBSi7uv4SkuRRQj72dAV0fEHPbBwCsN19J9oHspwPLDr3-ERVNk8R2nQkEHfv88nJ5w7Dtn9EoqlM-8-l0jK1JLpUEuvoj7/s960/Nutrients+for+hair+growth.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Ladies lying on a car with their hair hanging in the wind" border="0" data-original-height="640" data-original-width="960" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiitsi7xIPFwJKy7nfKyEhrib8-zP_SAAtM1lybe25lQs2_9RBSi7uv4SkuRRQj72dAV0fEHPbBwCsN19J9oHspwPLDr3-ERVNk8R2nQkEHfv88nJ5w7Dtn9EoqlM-8-l0jK1JLpUEuvoj7/w320-h213/Nutrients+for+hair+growth.jpg" title="Nutrients for hair growth" width="320" /></a></div><br /><p></p><h1 style="text-align: left;">8 Essential nutrients for hair growth</h1><p>Not everyone is naturally blessed with gorgeous hair that makes everyone's head turn. It can be quite a struggle to figure out the right diet, product, supplement and treatment that will give us amazing hair.</p><p>The most expensive shampoos and conditioners may not even improve the health of your hair and make it grow. What you really need are natural vitamins and minerals that support hair growth. There is a large chance that a deficiency in one of these important nutrients is the cause of your hair problems in the first place.</p><p><br /></p><h2 style="text-align: left;">1. Vitamin D</h2><p>Vitamin D supplementation may not have a direct link with hair growth, but a deficiency will negatively affect hair health.</p><p><a href="https://www.webmd.com/connect-to-care/hair-loss/vitamin-d-deficiency-and-hair-loss#:~:text=A%202017%20review%20in%20the,Female%20pattern%20hair%20loss" target="_blank">Studies have found a definite link between vitamin D deficiency and severe hair loss</a>. </p><p><a href="https://www.medicalnewstoday.com/articles/321673" target="_blank">People with alopecia areata, an autoimmune condition that causes hair loss, have low levels of Vitamin D</a>.</p><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5007917/" target="_blank">Low Vitamin D levels are associated with female pattern hair loss - the most common type of hair loss in women</a>. </p><p>More research is needed to confirm the potential benefits of Vitamin D for hair growth when people don't have a Vitamin D deficiency (<a href="https://www.healthline.com/nutrition/vitamin-d-deficiency-symptoms" target="_blank">although a large portion of the global population is deficient in Vitamin D</a>).</p><p>Few natural foods contain significant amounts of Vitamin D. The best food sources are fish like salmon, mushrooms, egg yolks and fortified products like orange juice and milk.</p><p><a href="http://saspotters.blogspot.com/2021/02/9-health-benefits-of-sunlight.html" target="_blank">Sun exposure is essential</a>. This enables your body to make Vitamin D naturally. You can also buy it in the form of vitamins or supplements.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiATKkMygaO-8_T9Pr7dF15s-gNm4EA-tOcvLK8tQtjWTNs2TvQuNCOJwkXcW8h_TAk6adj3zRHzsfnv4ZrzuNE_dAq1IXaCluo1GC4XltWwskQT6VQxXMfiGGSRMkN2xWYzyAsBaO5tXhs/s640/Various+studies+have+linked+Vitamin+D+deficiency+to+hair+loss..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Various studies have linked Vitamin D deficiency to hair loss." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiATKkMygaO-8_T9Pr7dF15s-gNm4EA-tOcvLK8tQtjWTNs2TvQuNCOJwkXcW8h_TAk6adj3zRHzsfnv4ZrzuNE_dAq1IXaCluo1GC4XltWwskQT6VQxXMfiGGSRMkN2xWYzyAsBaO5tXhs/w214-h320/Various+studies+have+linked+Vitamin+D+deficiency+to+hair+loss..jpg" title="Eat a healthy diet with vitamins like Vitamin D to prevent hair loss naturally." width="214" /></a></div><br /><h2 style="text-align: left;">2. Vitamin E</h2><p>Vitamin E is an antioxidant. It fights against free radicals. Vitamin E reduces cell damage and counteracts the natural wear and tear that happens with time, stress and pollutants. This leads to better hair growth. Vitamin E will also make your hair healthier overall.</p><p>You should add Vitamin E to your hair care routine for an extra layer of protection against hair loss. It will also help to restore lost shine.</p><p>Use vitamin E capsules and rub the oil onto your scalp for hair growth.</p><p>The best foods that you can eat for this vitamin are nuts like almonds and hazelnuts, peanuts, unprocessed vegetable oil, wheat germ, spinach and kale.</p><p>You can also use Vitamin E fortified shampoos and conditioners along with Vitamin E oils and supplements.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEiMhm3nDNHZuAIa4pw0zGIkOEltKMKNXvkpNMVBNZp-DlKJiJkWzrnxY8-C95bwSkWtEf_QAcvXiqahUqTJDbwcaYLPIxPlkVEoyaNL8ijX5O0fRAxBSNbXFE-Lw89G-_ySwMwW5wpjYh/s640/Vitamin+E+fights+against+general+wear+and+tear+on+your+hair.+It+also+helps+to+add+shine+and+moisture..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Vitamin E fights against general wear and tear on your hair. It also helps to add shine and moisture." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEiMhm3nDNHZuAIa4pw0zGIkOEltKMKNXvkpNMVBNZp-DlKJiJkWzrnxY8-C95bwSkWtEf_QAcvXiqahUqTJDbwcaYLPIxPlkVEoyaNL8ijX5O0fRAxBSNbXFE-Lw89G-_ySwMwW5wpjYh/w214-h320/Vitamin+E+fights+against+general+wear+and+tear+on+your+hair.+It+also+helps+to+add+shine+and+moisture..jpg" title="Vitamin E is healthy for hair." width="214" /></a></div><br /><h2 style="text-align: left;">3. Biotin</h2><p>Biotin or B 7, <a href="https://www.viviscal.com/hair-care/2018-faster-hair-growth-vitamins/" target="_blank">also known as the hair growth vitamin</a>, is one of the 12 vitamins in the vitamin B family.</p><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5582478/" target="_blank">The effectiveness of biotin for hair growth was studied</a>. Hair and nail growth improved after biotin supplementation.</p><p><a href="https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/" target="_blank">Biotin deficiency can cause dry and frizzy hair that cannot be combed flat</a> (<a href="https://medlineplus.gov/genetics/condition/uncombable-hair-syndrome/" target="_blank">Known as Uncombable Hair Syndrome</a>) in children. This causes other symptoms like thinning hair and hair loss.</p><p>Foods that are rich in Biotin include nuts like walnuts and almonds, peanut butter, sunflower seeds, mushrooms, avocados, eggs and sweet potatoes.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEityIcoPfggbWvxsqNohbF6PWQIXJGgUSgFFLle3jhgaDlVwNSVfVfRdrb2c2VQWytaf5GDZexEhrX2Nr27NqyrN9A8sSD5UcZrQhppJ8yVN46-k9k90cswKocLCmr8TW9g5rpX1zhS2irI/s640/Biotin+or+B+7%252C+known+as+the+hair+growth+hormone%252C+can+be+found+in+nuts%252C+sunflower+seeds%252C+mushrooms%252C+avocados%252C+eggs+and+sweet+potatoes..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Biotin or B 7, known as the hair growth hormone, can be found in nuts, sunflower seeds, mushrooms, avocados, eggs and sweet potatoes." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEityIcoPfggbWvxsqNohbF6PWQIXJGgUSgFFLle3jhgaDlVwNSVfVfRdrb2c2VQWytaf5GDZexEhrX2Nr27NqyrN9A8sSD5UcZrQhppJ8yVN46-k9k90cswKocLCmr8TW9g5rpX1zhS2irI/w214-h320/Biotin+or+B+7%252C+known+as+the+hair+growth+hormone%252C+can+be+found+in+nuts%252C+sunflower+seeds%252C+mushrooms%252C+avocados%252C+eggs+and+sweet+potatoes..jpg" title="Eat healthy food to get beautiful hair." width="214" /></a></div><br /><h2 style="text-align: left;">4. Iron</h2><p><a href="https://saspotters.blogspot.com/2015/11/minerals-and-electrolytes-continued.html" target="_blank">Iron is a very essential mineral</a>. It supports metabolism because it helps red blood cells to carry oxygen throughout the body. It is therefore necessary for the growth, development and cellular function of every cell in your body - including your hair.</p><p><a href="https://www.researchgate.net/publication/5352683_Causes_of_hair_loss_and_the_developments_in_hair_rejuvenation" target="_blank">Research tells us that 30% of women experience persistent hair shedding and reduced hair volume because of iron deficiency before the age of 50</a>. Almost a third of all women under 50 are losing their hair because of the lack of a single nutrient. That is crazy!</p><p>This may interest you: <a href="https://sparklepurpose.blogspot.com/2021/03/10-foods-highly-rich-in-iron.html" target="_blank">10 foods that are rich in iron</a></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOXosIt5C5ypKcO5YMi24WnoWgtMDyPz715roN7Xzge0dbot9OY-GUoC84n5PHatWvsv-3vSDwbgz3YvTT2DLZVWQqCRz1z4ugoEqG7V47la0CumYTIG-u9OUpkZ5MQ2tXIQkBLGwwUd8p/s640/30%2525+of+woman+under+50+experience+hair+loss+from+iron+deficiency..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="30% of woman under 50 experience hair loss from iron deficiency." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOXosIt5C5ypKcO5YMi24WnoWgtMDyPz715roN7Xzge0dbot9OY-GUoC84n5PHatWvsv-3vSDwbgz3YvTT2DLZVWQqCRz1z4ugoEqG7V47la0CumYTIG-u9OUpkZ5MQ2tXIQkBLGwwUd8p/w214-h320/30%2525+of+woman+under+50+experience+hair+loss+from+iron+deficiency..jpg" title="Iron deficiency leads to hair loss." width="214" /></a></div><br /><h2 style="text-align: left;">5. Vitamin C</h2><p>Vitamin C or ascorbic acid is needed for the production of collagen. Collagen is an important part of your hair's structure. Vitamin C helps with the production of antioxidants that fight free radicals. You also need Vitamin C to absorb iron which is essential for hair growth.</p><p>Vitamin C also prevents your hair from ageing faster.</p><p>Good food sources of Vitamin C are citrus fruits like lemons and oranges, berries, tomatoes, broccoli, cauliflower, peppers, <a href="https://saspotters.blogspot.com/2019/08/health-benefits-of-spinach.html" target="_blank">spinach</a>, guava and parsley.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimIEpIt2Sl4E7bFNDmmxOOCnvR9fWXXZrIOnaMQXUVOlmyncdRjelPJRqn5y7-FOHbiW_npYnpHd5BP8ajNAwBsw9fbA2k0uFTOl8qy7cp1W0ueWc7TC2uNowTQGeOD5wyrTeLwJUutDEx/s595/Vitamin+C+helps+to+make+collagen+which+is+an+essential+part+of+healthy+hair..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Vitamin C helps to make collagen which is an essential part of healthy hair." border="0" data-original-height="595" data-original-width="397" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimIEpIt2Sl4E7bFNDmmxOOCnvR9fWXXZrIOnaMQXUVOlmyncdRjelPJRqn5y7-FOHbiW_npYnpHd5BP8ajNAwBsw9fbA2k0uFTOl8qy7cp1W0ueWc7TC2uNowTQGeOD5wyrTeLwJUutDEx/w214-h320/Vitamin+C+helps+to+make+collagen+which+is+an+essential+part+of+healthy+hair..jpg" title="Eat healthy food with lots of Vitamin C to encourage the growth of beautiful hair." width="214" /></a></div><br /><h2 style="text-align: left;">6. Omega 3 Fatty Acids</h2><p>Omega-3 fatty acids are a part of the cell membranes in your scalp’s skin. They produce the natural oils that your hair and scalp make to stay hydrated.</p><p>Getting enough Omega 3's can help to prevent a dry scalp and keep your hair growing. It will also, of course, keep your hair conditioned and shiny for the above reasons. </p><p>Eat wild salmon and other fatty fish like striped sea bass or mackerel twice a week to ensure a healthy dose of omega-3.</p><p>You should also incorporate plant based sources of Omega 3 like flax seeds, walnuts, soybeans and canola oil into your diet.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPfjKt2QD5BD8dGUE9GBvQiPmXU9ji7n0F7deZL0sdyXIImGxbw5oFe2XODu6NIorTkiOxo-1uYg-N-mYCBr5cO09mAKFu6ScNx3pb8ft87EqGZoOo9Pj0lGIJ1Rz1s-8YYaqhjoXaqYKa/s639/Omega+3+supports+hair+growth+and+prevents+hair+fallout%252C+moisturizes+and+conditions+the+hair+and+keeps+your+scalp+moisturized..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Omega 3 supports hair growth and prevents hair fallout, moisturizes and conditions the hair and keeps your scalp moisturized." border="0" data-original-height="639" data-original-width="426" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPfjKt2QD5BD8dGUE9GBvQiPmXU9ji7n0F7deZL0sdyXIImGxbw5oFe2XODu6NIorTkiOxo-1uYg-N-mYCBr5cO09mAKFu6ScNx3pb8ft87EqGZoOo9Pj0lGIJ1Rz1s-8YYaqhjoXaqYKa/w213-h320/Omega+3+supports+hair+growth+and+prevents+hair+fallout%252C+moisturizes+and+conditions+the+hair+and+keeps+your+scalp+moisturized..jpg" title="Omega 3 essential fatty acids are important for healthy hair." width="213" /></a></div><br /><h2 style="text-align: left;">7. Water</h2><p>We seem to overlook the importance of hydration.</p><p>While hair is primarily made of protein, it is also made of water. Hair needs to maintain its moisture to avoid getting too dry and breaking apart. Leave-in conditioners or other hydrating products help to soften hair strands.</p><p>Make sure that you replenish your hydration levels by drinking plenty of water each day. <a href="https://saspotters.blogspot.com/2019/09/dangers-of-unhealthy-drinks-beverages.html" target="_blank">Avoid drinks that are high in sugar, caffeine, artificial sweeteners, artificial colors and artificial flavors because they can actually dehydrate you even more</a>.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSXI20DyB1O4jBw4Zh_0adrHtAqArOdOtbYtcOXCnvJqSlZSizsHFJmyDkKV5bpN7KoiGcevcdWy1GHZ0PXNM_ne7uF6cMBoBAW5hG5W4I_ThwJiTxIKqPKKekvUtdJXoXyDCmC8MCBV66/s621/Your+hair+is+a+reflection+of+your+internal+hydration+levels..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Your hair is a reflection of your internal hydration levels." border="0" data-original-height="621" data-original-width="414" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSXI20DyB1O4jBw4Zh_0adrHtAqArOdOtbYtcOXCnvJqSlZSizsHFJmyDkKV5bpN7KoiGcevcdWy1GHZ0PXNM_ne7uF6cMBoBAW5hG5W4I_ThwJiTxIKqPKKekvUtdJXoXyDCmC8MCBV66/w213-h320/Your+hair+is+a+reflection+of+your+internal+hydration+levels..jpg" title="Hydration affects our skin and hair more than we think." width="213" /></a></div><br /><h2 style="text-align: left;">8. Vitamin B 12</h2><p>You need Vitamin B 12 to form red blood cells. Red blood cells carry oxygen to all body tissues like your hair.</p><p><a href="https://pubmed.ncbi.nlm.nih.gov/8435917/" target="_blank">Studies show us that we have the best chance of optimal hair growth when our Vitamin B 12 levels are in the right range</a>.</p><p>Good food sources of Vitamin B 12 include animal products (meat, fish, dairy) and fortified foods like cereals with added B 12. <a href="https://thedrinklabs.com/blog/5-amazing-health-benefits-of-kombucha/" target="_blank">Kombucha is a great natural plant source of Vitamin B 12</a>.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7j826NqZZXk_3InRkEF9zVBgvITtN5FWpv20QJU3Re3KI9kVHrvuTc9whhRNeJcnsHUT8V3enFzEmDAzPNtPwgPaCjQyt50NzBByRN5wGu5bYnURoCnlpqnJcRM59yy5kN3If2O4vTem9/s531/Kombucha+is+a+good+plant+source+of+Vitamin+B+12..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Kombucha is a good plant source of Vitamin B 12." border="0" data-original-height="531" data-original-width="354" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7j826NqZZXk_3InRkEF9zVBgvITtN5FWpv20QJU3Re3KI9kVHrvuTc9whhRNeJcnsHUT8V3enFzEmDAzPNtPwgPaCjQyt50NzBByRN5wGu5bYnURoCnlpqnJcRM59yy5kN3If2O4vTem9/w213-h320/Kombucha+is+a+good+plant+source+of+Vitamin+B+12..jpg" title="Kombucha is a healthy food source of Vitamin B 12 for vegans and vegetarians." width="213" /></a></div><br /><p>More from <a href="http://www.sparklepurpose.blogspot.com" target="_blank">Sparkle purpose</a></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; 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margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio4BzqxQvL8UmVegiIalTaoqsMYXpyrXhDLCty5KiC7cKGaXmfVhmUgqAtzpc-44_XBqnVZS2k2biH0-p_rzzsDP-2XLSRA7IQ22PqI9S-ts0hJSUzum67CuC6Z9BCeybKwBBjiq3DYsHt/s448/Health+benefits+of+eating+apple+peels.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Red Apples" border="0" data-original-height="336" data-original-width="448" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio4BzqxQvL8UmVegiIalTaoqsMYXpyrXhDLCty5KiC7cKGaXmfVhmUgqAtzpc-44_XBqnVZS2k2biH0-p_rzzsDP-2XLSRA7IQ22PqI9S-ts0hJSUzum67CuC6Z9BCeybKwBBjiq3DYsHt/w320-h240/Health+benefits+of+eating+apple+peels.jpg" title="Health benefits of eating apple peels" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://sparklepurpose.blogspot.com/2021/05/top-8-hidden-benefits-of-eating-apple.html" target="_blank">8 Hidden benefits of eating apples with the peels</a></td></tr></tbody></table><div><br /></div>Saguren Redyrshttp://www.blogger.com/profile/02162616436687552839noreply@blogger.com0tag:blogger.com,1999:blog-4023608892013337084.post-9464307702906026122021-05-05T08:52:00.000-07:002021-05-05T08:52:16.319-07:00What is a Dental Implant? And how it is done?<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyZ4bjVu46mRWxmzLNuwQp9_7s5Z1KxXtay5LXXhVKm2LGGyVbjc7DVAlLAoyAvtHClSrv9L-C70EZEG_JpKKip-eBWcziG5NN8U6yepD9kZN_bq4gzrDWA_9SwhJKYQAYtMWHy427WvAH/s960/Learn+the+basics+about+dental+implants.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Dentist's chair" border="0" data-original-height="660" data-original-width="960" height="220" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyZ4bjVu46mRWxmzLNuwQp9_7s5Z1KxXtay5LXXhVKm2LGGyVbjc7DVAlLAoyAvtHClSrv9L-C70EZEG_JpKKip-eBWcziG5NN8U6yepD9kZN_bq4gzrDWA_9SwhJKYQAYtMWHy427WvAH/w320-h220/Learn+the+basics+about+dental+implants.jpg" title="Learn the basics about dental implants" width="320" /></a></div><br /><p>Before getting the <a href="https://newivory.ae/dental-implants/" target="_blank">best dental implants in Dubai</a>, you must know what exactly a dental implant is and how it is done. You should also be aware of the time frame and some of the complications that might be involved in this procedure. We are going to discuss all the basics about Dental Implants.</p><p><br /></p><h1 style="text-align: left;">What is a dental implant?</h1><p><b>A dental implant is basically a small piece of titanium that replaces the root of the missing tooth. New bone attachment grows around the implant holding the future crown in place.</b></p><p>A crown or an artificial tooth will be attached to the implant to fill the gap that has been left by the missing tooth. The crown will look and function exactly like an original tooth. </p><p><br /></p><h2 style="text-align: left;">How are dental implants placed?</h2><p><b><a href="https://newivory.ae/all-on-4-dental-implants-dubai/" target="_blank">Dental implants</a> can be done in a single stage or multiple stages over a span of a few months - depending on the situation. The dentist will take x-rays and possibly do 3D CBCT scans prior to the procedure. This gives them a very clear idea of the quality and quantity of the bone around the future implant. A dental implant of an appropriate size will then be fitted into the jawbone. </b></p><p>The patients are given a local anesthetic to numb the area so that they do not experience any kind of pain while they are in surgery. Usually mild to moderate painkillers as well as a mouthwash might be prescribed for a few days to keep you comfortable.</p><p>Depending on the stability of the implant; you could have a tooth crown on the same day. If the bone quality or quantity is compromised, it might take a few months for the bone to grow around the implant.</p><p>Once the bone around the implant is stable, the dentist will make an impression to create the crown. The artificial tooth will then be screwed onto the implant.</p><p><br /></p><h3 style="text-align: left;">Why are dental implants done?</h3><p><b>Dental implants may be appropriate for you in case you have one or more than one missing tooth.</b></p><p>Dental implants are also prescribed to patients having different kinds of oral tissues. You can get a dental implant if you are uncomfortable or unable to wear dentures.</p><p>An implant is, in most circumstances, the most appropriate choice for people having missing teeth.</p><p><br /></p><h4 style="text-align: left;">How do you prepare yourself for an implant?</h4><p><b>The implant process requires you to have a comprehensive dental examination. You may have to take X-Rays and 3D CBCT images of your jaws.</b></p><p>The doctor will also review your medical history carefully. In case you are suffering from any kind of heart condition, your doctor may need to prescribe antibiotics to you.</p><p>Depending on your situation, your treatment plan will be decided by the dentist. <a href="https://newivory.ae/" target="_blank">Dental Implants Cost in Dubai</a> will vary from clinic to clinic. It also depends on your dental conditions.</p><p><br /></p><h4 style="text-align: left;">What are the various benefits and risks involved in a dental implant?</h4><p><b>Dental implants have a very high success rate – usually in the high nineties. People do not have major problems after getting a dental implant done.</b></p><p>The complications of surgery are also quite rare. People usually recover within 1 to 2 days. In some cases, an infection may occur around the implants especially if adequate hygiene is not being observed.</p><p>Dental implants can also sometimes lead to minor nerve damage or sinus problems.</p><p>Be sure that you visit a skilled dentist who will walk you through the procedure, explain the risks and benefits and can offer you a customized treatment plan that will be perfect for you!</p>Saguren Redyrshttp://www.blogger.com/profile/02162616436687552839noreply@blogger.com1tag:blogger.com,1999:blog-4023608892013337084.post-3935175018697974832021-05-05T02:26:00.000-07:002021-05-05T02:26:34.632-07:00Bodybuilding poses are for everyone<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgitMy39spFVp7AN3TtlGelDX1-M-HIxzR2ZBfe1LIZiuDg7RFOpXXCXI5DEcJflA7jRv5PK0I59nB4mry0b4O2zH-igW8X-PNFN4Vq53tLzkj8lfLfehJrtfXvK_34X7M6mzGt-One9E6e/s960/Bodybuilding+poses.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Body builders posing during a bodybuilding competition" border="0" data-original-height="640" data-original-width="960" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgitMy39spFVp7AN3TtlGelDX1-M-HIxzR2ZBfe1LIZiuDg7RFOpXXCXI5DEcJflA7jRv5PK0I59nB4mry0b4O2zH-igW8X-PNFN4Vq53tLzkj8lfLfehJrtfXvK_34X7M6mzGt-One9E6e/w320-h213/Bodybuilding+poses.jpg" title="Learn how to do bodybuilding poses." width="320" /></a></div><br />This article is written by Rob Maxwell (<a href="http://saspotters.blogspot.com/2021/03/my-education-by-rob-maxwell.html" target="_blank">learn about his education</a>), M.A. Exercise Physiology, CSCS and ACSM CPT from <a href="http://www.fittothemax.net" target="_blank">www.fittothemax.net</a>. Follow him on <a href="https://twitter.com/FitToTheMax24" target="_blank">Twitter</a>.<p></p><p><br /></p><h2 style="text-align: left;">To pose or not to pose - that is the question</h2><p>I have done many things to stay fit in my adult life. I like to do different things I suppose to stay motivated. I get bored easily.</p><p>When I first started as a personal trainer I was “finishing up” a bodybuilding “career.” I was already 27 years of age and I was done with it! This was after one show. I credited or faulted many things, but I think I was just lost looking for something else to fixate on. Genetically it’s such a good fit for me.</p><p>After that bodybuilding career, I really got into triathlons. I think I was looking for something outside of myself to define me. Thankfully, I no longer think what sport or activity I do defines me. I’ve gotten back into bodybuilding competitions in my 50’s because it’s a fantastic way to stay in shape.</p><p>I mention all of this so that I can introduce why posing or contracting for bodybuilders isn’t just for body builders.</p><h3 style="text-align: left;">There are more categories than ever</h3><p>There are many different physique athletes now. Back when I was in my 20’s there were just a few - or really even a couple. Now there are many categories.</p><p>I’m going to focus on the male bodybuilding poses because those are the ones that I know best.</p><p><br /></p><h1 style="text-align: left;">The eight basic bodybuilding poses</h1><div><b>1. Front Double Biceps</b></div><div><b>2. Front Lat Spread</b></div><div><b>3. Side Chest</b></div><div><b>4. Side Triceps</b></div><div><b>5. Rear Double Biceps</b></div><div><b>6. Rear Lat Spread</b></div><div><b>7. Abs and Thigh</b></div><div><b>8. Most Muscular</b></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh81l-jv4OEwZH-HYiDiFw4LLiDASN1PXCMjydqZK8FE6KBthQ5Jr81403nJfmym9hWgNVY_IN_uzUUT4GsmtAH218x4N1a1dpJGJLA-wVqUqNjYYc8uhyphenhyphen6cOn-Sffq5m-X4Lei4Ra1dm2/s640/The+basic+bodybuilding+poses.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="The basic bodybuilding poses" border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh81l-jv4OEwZH-HYiDiFw4LLiDASN1PXCMjydqZK8FE6KBthQ5Jr81403nJfmym9hWgNVY_IN_uzUUT4GsmtAH218x4N1a1dpJGJLA-wVqUqNjYYc8uhyphenhyphen6cOn-Sffq5m-X4Lei4Ra1dm2/w214-h320/The+basic+bodybuilding+poses.jpg" title="Master these bodybuilding poses to be successful as a bodybuilder." width="214" /></a></div><br /><div>The mandatory poses for bodybuilding are the Front Double Biceps, Front Lat Spread, Side Chest, Side Triceps, Rear Double Biceps, Rear Lat Spread, Abs and Thigh, and Most Muscular.</div><div><br /></div><h2 style="text-align: left;">1. The front double biceps</h2><div>The Front Double Biceps show off the entire anterior portion of the body. It’s not just the biceps. In bodybuilding we learn to contract all of the muscles that are visible because the judges are looking for the entire package.</div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFBLKt28G92vg3MtJ9CL7Iw0aDW1FhP7Wt7uPCAFC4iq_L-0RV7YCQu4mAhl1LEbGlR1Jv9wTfITWItr1APsDCT8DhgqaxPNPIpr74Y9Mw8RGzlKQlHmiVI0RPmL4ZzlR93NnXZgOco-WT/s420/Front+Double+Biceps.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Front Double Biceps Pose" border="0" data-original-height="420" data-original-width="336" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFBLKt28G92vg3MtJ9CL7Iw0aDW1FhP7Wt7uPCAFC4iq_L-0RV7YCQu4mAhl1LEbGlR1Jv9wTfITWItr1APsDCT8DhgqaxPNPIpr74Y9Mw8RGzlKQlHmiVI0RPmL4ZzlR93NnXZgOco-WT/w256-h320/Front+Double+Biceps.jpg" title="Learn this bodybuilding pose." width="256" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://www.reddit.com/r/bodybuilding/comments/d8vxi1/roelly_hitting_a_front_double_biceps_with_a/" target="_blank">Front Double Biceps<br />Source: Reddit</a></td></tr></tbody></table><br /><h2 style="text-align: left;">2. The front lat spread</h2><div>The front lat spread is supposed to show the sweep or the width of the bodybuilder. This pose, if done correctly, shows off symmetry - which in this case is a larger upper torso and narrow waist.</div><div><br /></div><div>It’s important not to contract the lats on this one because that will make them look smaller. You are supposed to suck in your abdominal muscles. That is called the vacuum pose. Blow out your rib cage and really expand your torso.</div><div><br /></div><div>Think of the bodybuilders that walk like they can’t get through a doorway. That’s the pose!</div><div><br /></div><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF6hV-hycQ33-mElb7q7HgbyB8uJtO1uTcrhaUqcz5sqpiUu92JoBSV7gi2TN4gdeJf153-DpZ0LtM31x7srCqg28xkZHqTd4aupfE711cKUG4N9PPbDsHDks0Qpn14dtxt40Ls5eoVnoz/s251/The+front+lat+spread.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Front lat spread bodybuilding pose" border="0" data-original-height="251" data-original-width="201" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF6hV-hycQ33-mElb7q7HgbyB8uJtO1uTcrhaUqcz5sqpiUu92JoBSV7gi2TN4gdeJf153-DpZ0LtM31x7srCqg28xkZHqTd4aupfE711cKUG4N9PPbDsHDks0Qpn14dtxt40Ls5eoVnoz/s16000/The+front+lat+spread.jpg" title="Master this body building pose to win bodybuilding competitions." /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://m.facebook.com/1561963517173308/photos/a.1629399927096333/1705188039517521/?type=3&source=54" target="_blank">The front lat spread<br />Source: Facebook</a></td></tr></tbody></table><br /><h2 style="text-align: left;">3. Side chest</h2></div><p>Next the judges say, “Quarter turn to the right.” Now you will do two poses that show off your profile.</p><p>The first profile one is the Side Chest. This is supposed to show chest thickness and definition. It also highlights the biceps and the outer thighs.</p><p><br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZqhR1E7uCftveyExeR35aIfR66n3TgDHoo-ZY0ixEc8cXeBbHWovFGkyUS_P3LYyHqHgKOkBcUoZHH7emEkN8t8e2uCDhWqHDzHwurIybe7W_aScVnCjdxrmAG4e9dcJLNoXhBdx6Dp3Y/s448/Side+chest+bodybuilding+pose.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Side chest bodybuilding pose" border="0" data-original-height="448" data-original-width="299" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZqhR1E7uCftveyExeR35aIfR66n3TgDHoo-ZY0ixEc8cXeBbHWovFGkyUS_P3LYyHqHgKOkBcUoZHH7emEkN8t8e2uCDhWqHDzHwurIybe7W_aScVnCjdxrmAG4e9dcJLNoXhBdx6Dp3Y/w214-h320/Side+chest+bodybuilding+pose.jpg" title="Learn about the side chest bodybuilding pose." width="214" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://www.greatestphysiques.com/male-physiques/lionel-beyeke/" target="_blank">Side chest bodybuilding pose<br />Source: Greatest Physiques</a></td></tr></tbody></table><br /><h2 style="text-align: left;">4. Side Triceps</h2><p>Next on the side is Side Triceps. This is supposed to show the outer triceps and deltoids. It will also highlight the obliques and thighs.</p><p>All of the poses are really meant to show all of the muscles. Body building is about symmetry.</p><p><br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmyfVFE9dEdh0zIK7wmByrqS5R0depKJzd3GfjgXMqe2B7SuRWCK0-c1k47aHyznUGkxhcoTETKFZuh9cPpf8-J4IOFxs76UBLXXHB-wxYhbdhbWWWisfCj7KFrU4lnF_0HexyFQT3kECn/s448/Side+triceps+bodybuilding+pose.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Side triceps bodybuilding pose" border="0" data-original-height="171" data-original-width="448" height="122" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmyfVFE9dEdh0zIK7wmByrqS5R0depKJzd3GfjgXMqe2B7SuRWCK0-c1k47aHyznUGkxhcoTETKFZuh9cPpf8-J4IOFxs76UBLXXHB-wxYhbdhbWWWisfCj7KFrU4lnF_0HexyFQT3kECn/w320-h122/Side+triceps+bodybuilding+pose.jpg" title="You need to know how to do the side triceps bodybuilding pose if you plan to compete in bodybuilding competitions." width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://www.reddit.com/r/bodybuilding/comments/5q330f/mandatory_pose_wednesday_side_tricep/" target="_blank">Side triceps bodybuilding pose<br />Source: Reddit</a></td></tr></tbody></table><br /><h2 style="text-align: left;">5. Back Double Biceps</h2><p>Next the judges say quarter turn to the right and now your posterior view is to the judges. The first mandatory pose from this view is the Back Double Biceps.</p><p>In this pose your back leg is placed behind you to show the hamstring and the calf. The biceps are viewed from the back and so is the mid-back. This is a great pose to show overall back muscularity and definition.</p><p><br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRvGx7h2ktlLqxSvPI3JymQe2IVw6oxpVeya4tWXW-cZSXqQrs0ckrjrfxq_gymebzdhQ-Mvq0efSxWgsDErRE__J67YNX6a_pTe_MAecSOvcOUmnxz1SAigCi0dcmVmTI5__iWH4x5-Wf/s420/Back+Double+Biceps+bodybuilding+pose.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Back double biceps bodybuilding pose" border="0" data-original-height="420" data-original-width="336" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRvGx7h2ktlLqxSvPI3JymQe2IVw6oxpVeya4tWXW-cZSXqQrs0ckrjrfxq_gymebzdhQ-Mvq0efSxWgsDErRE__J67YNX6a_pTe_MAecSOvcOUmnxz1SAigCi0dcmVmTI5__iWH4x5-Wf/w256-h320/Back+Double+Biceps+bodybuilding+pose.jpg" title="Master the back double biceps bodybuilding pose." width="256" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://www.pinterest.com/pin/624452304562068544/" target="_blank">Back double biceps bodybuilding pose<br />Source: Pinterest</a></td></tr></tbody></table><br /><h2 style="text-align: left;">6. Rear Lat Spread</h2><p>After this the athlete then goes into Rear Lat Spread. Again, a back leg is placed back behind you. It could be the same leg as used for rear double biceps or the opposite leg.</p><p>Spreading the lats out is the key. Just like the front lat spread, the idea is to show width of the upper torso - and hopefully narrowness of the waist.</p><p><br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhA8kpQnkPgo81hyDj30ChcjaYkDrhYjHLqO5nGiLiBwy0K5FB8xOG2LTYlqrZoccOQj-iBct8AQ2ivUwbTJ3TNGAWdbtQSk4hXwT-8Ys6IgtSihoIECRc91TfS3eKvffFEPgELXeUL6Ld2/s389/Rear+Lat+Spread+Bodybuilding+Pose.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Rear Lat Spread Bodybuilding Pose" border="0" data-original-height="336" data-original-width="389" height="276" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhA8kpQnkPgo81hyDj30ChcjaYkDrhYjHLqO5nGiLiBwy0K5FB8xOG2LTYlqrZoccOQj-iBct8AQ2ivUwbTJ3TNGAWdbtQSk4hXwT-8Ys6IgtSihoIECRc91TfS3eKvffFEPgELXeUL6Ld2/w320-h276/Rear+Lat+Spread+Bodybuilding+Pose.jpg" title="You need to know how to do the Rear Lat Spread Bodybuilding Pose." width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://officialbisandtris.tumblr.com/post/168933979141/bisandtriscomparison-a-comparison-of-philheath" target="_blank">Rear Lat Spread Bodybuilding Pose<br />Source: officialbisandtris.tumblr.com</a></td></tr></tbody></table><br /><h2 style="text-align: left;">7. Abs and Thigh Bodybuilding Pose</h2><p>The judge then shouts quarter turn to the right or says face the front. Sometimes the judge will have you do the side poses to the other side, but often you return to the front.</p><p>From there they call for the Abs and Thigh pose. The athlete is now crunching down to show the abdominal muscles and placing a leg out to show the quad development.</p><p>The hands are placed overhead. This pose is supposed to show off the “six pack” and big thighs!</p><p><br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhejfgU3HP7MdP9PbnwcbzMefz9OPsUHBsND9CFwhwUbMpYM2_WdqxkJ4uyCsFE4-6TXvHTptYtagv-MXWC4mDASGOycOgy5xyto4JsujfYAVuVAwo2AO9tdtYYVDqtG6kJcHRdTcagdUKn/s400/Abs+and+Thigh+Bodybuilding+Pose.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Abs and Thigh Bodybuilding Pose" border="0" data-original-height="400" data-original-width="267" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhejfgU3HP7MdP9PbnwcbzMefz9OPsUHBsND9CFwhwUbMpYM2_WdqxkJ4uyCsFE4-6TXvHTptYtagv-MXWC4mDASGOycOgy5xyto4JsujfYAVuVAwo2AO9tdtYYVDqtG6kJcHRdTcagdUKn/w214-h320/Abs+and+Thigh+Bodybuilding+Pose.jpg" title="Master the Abs and Thigh Bodybuilding Pose." width="214" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="http://muscleaddictuk.blogspot.com/2012/01/abs-thighs-picture-collection_12.html" target="_blank">Abs and Thigh Bodybuilding Pose<br />Source: Muscle Addicts Inc</a></td></tr></tbody></table><br /><h2 style="text-align: left;">8. Most Muscular</h2><p>Finally the last mandatory pose is the Most Muscular. This is done in several diverse ways. The idea is to crunch and contract the entire anterior view and show all the muscles of the upper anterior torso and quads. Think of the Hulk when he would flex!</p><p><br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjn64-YopJDVx0xq5vaYDckjETNjWUMdZOFUw76evL7lofGaNxp5MntGFoqvId0jPkYmBaqrxGBtfcpAtBnyujCux-yS0ibZu_ZEZEf4NmEhOrJXNJ2TwSFXnlK7-i8lDxUK8uMReJEGy4d/s400/Most+Muscular+bodybuilding+pose.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Most Muscular bodybuilding pose" border="0" data-original-height="310" data-original-width="400" height="248" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjn64-YopJDVx0xq5vaYDckjETNjWUMdZOFUw76evL7lofGaNxp5MntGFoqvId0jPkYmBaqrxGBtfcpAtBnyujCux-yS0ibZu_ZEZEf4NmEhOrJXNJ2TwSFXnlK7-i8lDxUK8uMReJEGy4d/w320-h248/Most+Muscular+bodybuilding+pose.jpg" title="Master the most muscular bodybuilding pose." width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://musclebase.blogspot.com/2010/06/2007-arnold-classic-contest-prejudging.html" target="_blank">Most Muscular bodybuilding pose<br />Source: Muscle Base</a></td></tr></tbody></table><br /><p>Before going into those poses, know to stand in what is called “relaxed” side, front, and rear. It’s far from relaxed. It’s hard! It keeps everything hard and pumped. Keep tense. Posing is extremely hard and requires a lot of energy.</p><p><br /></p><h2 style="text-align: left;">Are bodybuilding poses only for bodybuilders?</h2><p>So who cares, right? It’s only for bodybuilders, right? No!</p><p>I have all my clients CONTRACT the muscles that they are working. It brings about better development.</p><p>First, let's use the correct term. It’s not flex. The definition of flex is to decrease the range of motion of a joint. Flexing the bicep is bringing the lower arm to the shoulder while bending the elbow. That’s flexion. The correct term is contract. Contracting the muscle is an isometric contraction. By doing this we target the correct muscle or prime the muscle.</p><p><br /></p><h2 style="text-align: left;">Contracting your muscles increases the mind to muscle connection</h2><p>I preach 'mind to muscle' all of the time. People often do their sets only focused on reps and/or load at best - and most of the time they're just spacing out! Think about mind-to-muscle.</p><p>It’s important to put your mind on the muscle that you are working. You can do that by really squeezing the correct muscle at the end of the rep and by contracting those muscles between sets.</p><p>You don’t have to do the full poses like a bodybuilder would; but learning to at least contract the isolated muscle group would bring about better development. This would also increase the mind and body connection.</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ6htVWfN4QeErXyredsq62q9bFCPuC0zOt9t7-niWthfTqDsK4pg3CgFXOI3pgzaTw_TLkOVY20o3sSJokg5-4-xCE6vb3QfxELsFcVYuVEGZ2olZwiYRLIgU5uCN5EXC6D9bqDzE121z/s720/Contract+the+muscle+that+you+want+to+work.+This+will+increase+the+amount+of+energy+that+you+can+put+into+that+specific+muscle..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Contract the muscle that you want to work. This will increase the amount of energy that you can put into that specific muscle." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ6htVWfN4QeErXyredsq62q9bFCPuC0zOt9t7-niWthfTqDsK4pg3CgFXOI3pgzaTw_TLkOVY20o3sSJokg5-4-xCE6vb3QfxELsFcVYuVEGZ2olZwiYRLIgU5uCN5EXC6D9bqDzE121z/w213-h320/Contract+the+muscle+that+you+want+to+work.+This+will+increase+the+amount+of+energy+that+you+can+put+into+that+specific+muscle..jpg" title="Learn how to increase your mind-to-muscle connection." width="213" /></a></div><br /><h2 style="text-align: left;">You don't need to pose around the gym like an ego maniac to get better results</h2><p>You don’t want to look like that guy - or that gal! We know that guy. He spends his time in front of the mirror trying to do the bodybuilding poses that he’s seen in magazines. Don’t be that guy.</p><p>I can almost assure you that he’s not doing that to further his development but to show you what he thinks he has. That’s not a part of the bodybuilding art that I know.</p><p>Most bodybuilders that really practice the art wear big clothes to the gym and only contract the muscles so that they can feel what they are feeling. It’s like everything. When you know you got it, you don't need to flaunt it.</p><p>Sadly, people that practice the art of bodybuilding get a bad rap by overindulging ego maniacs that are doing it for attention. It all comes down do your motives.</p><p>I’m telling you as a very educated and experienced personal trainer to contract your muscles during sets and after sets so that you can improve your mind-body connection. If you are doing it for that reason, then who cares what people think?</p><p>Make sure that you know what muscle group you're working during your set. As you work the rep, squeeze the muscle at the end of the concentric contraction (positive).</p><p>After your set; squeeze the muscle, pause (breathing) and hold for 5 seconds. You will get a lot out of doing this.</p><p>Should you pose? I say pose. It’s good for your body and mind.</p><p>This article is written by Rob Maxwell (<a href="http://saspotters.blogspot.com/2021/03/my-education-by-rob-maxwell.html" target="_blank">learn about his education</a>), M.A. Exercise Physiology, CSCS and ACSM CPT from <a href="http://www.fittothemax.net" target="_blank">www.fittothemax.net</a>. Follow him on <a href="https://twitter.com/FitToTheMax24" target="_blank">Twitter</a>.</p>Saguren Redyrshttp://www.blogger.com/profile/02162616436687552839noreply@blogger.com0tag:blogger.com,1999:blog-4023608892013337084.post-75514567879142710072021-05-04T11:45:00.000-07:002021-05-04T11:45:21.283-07:005 Ways to turn into a morning person<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXFTb0obGiumjSd44daS37AJ2LlAYZXrXi7pOEGIbVZ8zm7I3FIOOvJv5gPx_-OcU1war-fdbigZLUobUNq9kf1-kB2ljGFPOF_Eww5CXr5NBpX8iQ9fJlu5SLLMLIdLMQYeU91zn9PvuD/s448/Lady+waking+up+in+the+morning.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Lady waking up in the morning" border="0" data-original-height="298" data-original-width="448" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXFTb0obGiumjSd44daS37AJ2LlAYZXrXi7pOEGIbVZ8zm7I3FIOOvJv5gPx_-OcU1war-fdbigZLUobUNq9kf1-kB2ljGFPOF_Eww5CXr5NBpX8iQ9fJlu5SLLMLIdLMQYeU91zn9PvuD/w320-h213/Lady+waking+up+in+the+morning.jpg" title="Become a morning person in 5 easy steps." width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://pixabay.com/photos/window-woman-morning-girl-1148929/" target="_blank">Source: pixabay.com</a></td></tr></tbody></table><br /><p>The idea of watching the gleaming rays of sunlight at dawn seems like a distant fantasy for a lot of us. What is the reason? We night owls are most probably wrapped up in a nice and cozy blanket; catching up on the sleep that we missed by staying up so late. While the comfort of late sleep cradles us, the rest of the world is already preparing to start the day all early, refreshed and energized. </p><p>Burning the midnight oil seems like fun, but shifting your natural rhythm to become a morning person can have a lot of perks. Starting your day early, bright and active can make it more productive and exciting. Also, abstinence from hitting the snooze button can bring you some extra hours each day. You can find more time to relax and enjoy yourself this way.</p><p>If you need ways to change your routine and rise early, here are five effective tips to follow and set you up on the path to success.</p><h1 style="text-align: left;">Follow these 5 easy steps to change from a night person into a morning person</h1><p><br /></p><h2 style="text-align: left;">1. Sleep early</h2><p>The first step to reset your internal clock, or circadian rhythm, is to correct your current sleep cycle. Start by going to bed early. Aim for at least 7 – 8 hours of sleep to determine your bedtime. Try to go to bed at the same time every day without any exceptions. It will most likely be difficult to fall asleep immediately for the first few days. Thankfully, your body will start to accommodate the change in your bedtime eventually.</p><p><br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFUQXCxZdvFGe0GeHOBW_4mAQkS1T0JUjzSZR-XYAHdj3CBuXY0F5RyO0vwPYpcXqo0sSmBZ2-jgSgMs8M_Yl0a6JotzwVC2OlCOjOHATPlJbm1AzzgaaR513T68XR4qeJgCiOgCkqyCcr/s448/Lady+sleeping+in+a+bed.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Lady sleeping in a bed" border="0" data-original-height="299" data-original-width="448" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFUQXCxZdvFGe0GeHOBW_4mAQkS1T0JUjzSZR-XYAHdj3CBuXY0F5RyO0vwPYpcXqo0sSmBZ2-jgSgMs8M_Yl0a6JotzwVC2OlCOjOHATPlJbm1AzzgaaR513T68XR4qeJgCiOgCkqyCcr/w320-h214/Lady+sleeping+in+a+bed.jpg" title="Change your sleeping habits." width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://pixabay.com/photos/break-sleeping-cute-girl-baby-4491207/" target="_blank">Source: pixabay.com</a></td></tr></tbody></table><br /><p>Create a calm and soothing bedtime ritual to help you fall asleep. You can read a book, meditate or try aromatherapy before going to bed. Make sure that the bedroom is completely dark - and that the temperature is comfortable. These factors <a href="http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips" target="_blank">signal your brain to fall asleep</a>.</p><p>Weekends are no exception. Avoid staying too late past your designated bedtime because you might fall prey to your old patterns.</p><p><br /></p><h2 style="text-align: left;">2. Start the day with exercise </h2><p>Starting an early day will become easier if you practice activities that boost your energy levels. This makes an early start motivating and comfortable for your brain and body. Exercise is a powerful way to tap into the necessary energy boost. The healthy activity will release of endorphins (happy hormones) and that is a wonderful way to begin your day. </p><p>You can pick out any simple exercise of your choice such as cycling, running, cardio, dancing, aerobics or even yoga. Exercising first thing in the morning will help your whole body to wake up completely. This will effectively lower your stress levels - along with your blood pressure. Outdoor morning exercises will give you the touch of a fresh breeze to rejuvenate your mind.</p><p>Move your heavy workouts to afternoons or evenings. If you do weight training, for example, hit the workout towards early evening and explore supplements for elevated results. You can search online to get more info on <a href="https://weedsmart.net/" target="_blank">Weed Smart Online Dispensary</a>. These heavy workouts tend to tire you out and will actually help you to fall asleep faster.</p><p><br /></p><h2 style="text-align: left;">3. Let in the light </h2><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2717723/" target="_blank">Light plays a crucial role when it comes to your circadian rhythm</a>. By leveraging the relationship between light and our sleep cycles, you can train your brain and body to switch to an early morning schedule. The blue hues of dawn indicate the beginning of the day. Your body will stimulate a wake-up response when it is exposed to this kind of light. Amber or orange tones indicate dusk. This means that it is time to secrete sleep hormones.</p><p><br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinDgWsLMfl3VyWoDI3J5IRkBbqsEZCk5VKlQm-sIcAvx8CQ5HOwTyJfH9xMwDPqDx0fUFmSCKNUUpbKaRPBOi4wqI1TzdpVEUbaF98_kaDWTJR7nPNiMEd2HDsNX4Qxl39rtd2NhSYL2Qx/s448/Woman+stretching+her+arms+in+the+early+sunshine.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Woman stretching her arms in the early sunshine" border="0" data-original-height="233" data-original-width="448" height="166" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinDgWsLMfl3VyWoDI3J5IRkBbqsEZCk5VKlQm-sIcAvx8CQ5HOwTyJfH9xMwDPqDx0fUFmSCKNUUpbKaRPBOi4wqI1TzdpVEUbaF98_kaDWTJR7nPNiMEd2HDsNX4Qxl39rtd2NhSYL2Qx/w320-h166/Woman+stretching+her+arms+in+the+early+sunshine.jpg" title="Use sunshine to improve your sleeping habits." width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://pixabay.com/photos/balcony-person-standing-sunshine-1834990/" target="_blank">Source: pixabay.com</a></td></tr></tbody></table><br /><p>Sleep with the blinds open. The bright sun rays will tell your body to wake up. Also try to expose your body to bright light all day or as much as you can. This will naturally tire you towards the night time and help you to achieve better sleep.</p><p>Avoid using electronic gadgets such as phones or laptops before bedtime. The blue light the screens emit interfere with your sleep hormones and keep you up for longer than you intend to.</p><p><br /></p><h2 style="text-align: left;">4. Use some alarm tricks</h2><p>The snooze button is the biggest foe when it comes to switching to a healthy morning schedule. You can try some of these alarm tricks to make sure that you rise early in the morning.</p><p>Place your alarm at the furthest end of your bedroom. This will help you to avoid being tempted to snooze. Prepare your body to wake up at the right time by refraining from adding a few extra minutes of sleep after your alarm has gone off. You can use a smart alarm app on your phone to achieve this. Many of these apps typically require answers to a set of questions or math problems before you can enable the snooze option. This clever feature awakens your mind at the right time.</p><p><br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPH_hb-Qj88Ap8P1tLYQWZAHDnNigvX3Qjj2kWzbtrqJGab5si-RueBDW7iBZXdBJtaBPCqLv5C6KIEoJez3JWf6PkuwmC53MjYJTh1atLGHLtF0jnCkc21Tf32EORWrS8D_-LSuZZAzAp/s448/Alarm+clock+with+bed+sheets.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Alarm clock with bed sheets" border="0" data-original-height="296" data-original-width="448" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPH_hb-Qj88Ap8P1tLYQWZAHDnNigvX3Qjj2kWzbtrqJGab5si-RueBDW7iBZXdBJtaBPCqLv5C6KIEoJez3JWf6PkuwmC53MjYJTh1atLGHLtF0jnCkc21Tf32EORWrS8D_-LSuZZAzAp/w320-h211/Alarm+clock+with+bed+sheets.jpg" title="Use this trick to wake up whenever your alarm clock rings." width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://pixabay.com/photos/alarm-clock-stand-up-time-of-sleep-1193291/" target="_blank">Source: pixabay.com</a></td></tr></tbody></table><br /><p>You can also create a special mix of songs to act as the alarm ringtone. The mixture of songs may stimulate your mind to wake up.</p><p><br /></p><h2 style="text-align: left;">5. Relax before starting the day</h2><p>Take time to relax and do things that you enjoy early in the morning. <a href="https://health.clevelandclinic.org/how-to-become-a-morning-person/" target="_blank">Rising early</a> in the morning is easier when you feel calm immediately afterwards. Take a few moments to watch the sunrise - or enjoy a warm cup of coffee - before getting into all of the hassles of the day. This can be a powerful motivation to become a morning person for life. Many morning people would never want to sacrifice their precious early morning routines.</p><p><br /></p><h2 style="text-align: left;">Conclusion</h2><p>Start with a rigid sleep schedule. Work up your way to add energizing morning activities like exercise and enjoyable activities. This can motivate you to rise early. Your chronotype (or whether or not you are a morning person) is quite similar to your families; but you can change this pattern with about two weeks of effort.</p><p>Try these amazing tips to change your chronotype. They may give you a glimpse of the amazing morning life of the world that you are missing out on now.</p>Saguren Redyrshttp://www.blogger.com/profile/02162616436687552839noreply@blogger.com0tag:blogger.com,1999:blog-4023608892013337084.post-37030810893488681802021-05-04T08:51:00.002-07:002021-05-04T08:51:52.620-07:009 Healthy & easy summer recipes<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL8MN9iJdvu5eJhzGQ_igP6u0P5v-eQaPb_F6IN8UhsjMSHr7WOS0P9WQkAQVUpj1ZN0v_9GhGz8pDX1x-W3I4WTpJ8jJ8qVej-zCEvBGO-052LmwTiMIAOVEGWBZpOTf5Vwhbf0sstTG7/s960/Summer+recipes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Vegetable skewer" border="0" data-original-height="614" data-original-width="960" height="205" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL8MN9iJdvu5eJhzGQ_igP6u0P5v-eQaPb_F6IN8UhsjMSHr7WOS0P9WQkAQVUpj1ZN0v_9GhGz8pDX1x-W3I4WTpJ8jJ8qVej-zCEvBGO-052LmwTiMIAOVEGWBZpOTf5Vwhbf0sstTG7/w320-h205/Summer+recipes.jpg" title="Summer recipes" width="320" /></a></div><br />The summer days are already here. It's time for long and exhaustive days where we are busy recklessly lazing around!<p></p><p>Something about the warm winds and bright sun in the summer season makes us crave delicious meals but at the same time drains our energy levels. We cannot deny the fact that each and every one of us are looking for an easy and quick recipe. We want it to help us stay fit and also tantalize our taste buds.</p><p>Undeniably, the majority of us feel that healthy meals aren't tasty. Well it's time to face it: healthy does not have to be boring and unappetizing! Just like <a href="https://escaperoom.com/" target="_blank">escape room</a> games, they support mental health along with fun.</p><p>A perfect combination of salt and fresh vegetables can easily make a mouth-watering meal that will be ready in 10 minutes. If you really want to be healthy, first of all, you will have to cut down on unnecessary oils and processed carbs. Instead, a diet including wholesome fresh proteins and plants would be much more beneficial.</p><p>If you're someone who's always believed that healthy foods cannot be scrumptious and finger-licking, we are here to prove you wrong!</p><p>In this article, we are going to talk about 10 quick and easy recipes that are going to become your favorite dishes in no time! Whether you are a sweet tooth or a salty tooth, we have got something in store for everyone. So just sit tight, relax and continue reading further.</p><p><br /></p><h1 style="text-align: left;">10 Healthy recipes for this summer</h1><div><br /></div><h2 style="text-align: left;">1. Your favorite carrot salad with fresh black grapes</h2><p>Are you a fan of healthy salads that perfectly balance the sour and sweet? Well, continue reading because we have a treat for you! This recipe is a quick and luscious combination of fresh almonds, black grapes and raisins. To enhance the nutrient level, we also recommend that you add finely chopped carrots. This healthy salad will surely boost your vitamin levels and carrots will act as incredible antioxidants for your body. Moreover, the delicious combination of almonds and raisins will increase the nutritious value of this quick recipe.</p><p>Simply mix finely chopped carrots, halved black grapes, almonds and raisins into a bowl. Enjoy the treat and thank me later!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWIQVYb532XdzfivE26yWBQHt1fTJ9EBS0CvRWVfUy5WP_YznmPiouceeDzlO2aM2GufBBLIsAIHsVF8ikNSf4bY4wFi06TV6ClxJHbScdHP8zqpirN72lRaPjMxBsWkvOTRccaq-g8UYV/s640/Mix+finely+chopped+carrots%252C+halved+black+grapes%252C+almonds+and+raisins+into+a+bowl..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Mix finely chopped carrots, halved black grapes, almonds and raisins into a bowl." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWIQVYb532XdzfivE26yWBQHt1fTJ9EBS0CvRWVfUy5WP_YznmPiouceeDzlO2aM2GufBBLIsAIHsVF8ikNSf4bY4wFi06TV6ClxJHbScdHP8zqpirN72lRaPjMxBsWkvOTRccaq-g8UYV/w214-h320/Mix+finely+chopped+carrots%252C+halved+black+grapes%252C+almonds+and+raisins+into+a+bowl..jpg" title="Easy and healthy summer salad" width="214" /></a></div><br /><h2 style="text-align: left;">2. Delicious spinach soup with chicken balls </h2><p>This is the perfect definition of health in a bowl. For making this soup, all you need is freshly cut spinach along with finely chopped sprouts and carrots. The key ingredient that'll steal the show is tiny balls of ground chicken. To make it more appetizing, we recommend that you garnish it with lemon zest and freshly chopped coriander. There you go - your perfect meal for any day is ready!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9tujdHU0yg7lu7ekgQfnUhyphenhyphenAnnO2n0zNEVxB_dAUzU_8pDvXPxv87e6SHac6GoVmGLC7usRePnCs6gMjCy1oEHmp1F216aV6-PQDPtOTXi6pPfeAchUueYaTOZeN_eKz7mpwQ5Ijscjvz/s640/Spinach+and+chicken+ball+soup.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Spinach and chicken ball soup" border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9tujdHU0yg7lu7ekgQfnUhyphenhyphenAnnO2n0zNEVxB_dAUzU_8pDvXPxv87e6SHac6GoVmGLC7usRePnCs6gMjCy1oEHmp1F216aV6-PQDPtOTXi6pPfeAchUueYaTOZeN_eKz7mpwQ5Ijscjvz/w214-h320/Spinach+and+chicken+ball+soup.jpg" title="Try this recipe for great health." width="214" /></a></div><br /><h2 style="text-align: left;">3. Savory skewers with rainbow veggies</h2><p>Are you looking for a yummy dish to make your kids fall in love with veggies? Well, we might have just the right option for you! All you need to do is fire up your grill and relish on the taste of fresh vegetables.</p><p>For this easy recipe, you will need your favorite veggies such as tomatoes, potatoes, peppers, zucchini, and whatever you love the most. Grill this combination to a T and there you go - a rainbow veggie treat for you and your loved ones.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3Faz8GgU-c9MvnG-sCBpWIFJIIsWuoQtzhyphenhyphenh-pvmlZhTao-YUAZoyfik3TIYDnbIp3yb73n_x3LzmyfuwX3HJGjPFO04cWOshNLFP_PzaS55U79CqZBnail0N_pZAFQXUH9-vFKBc1cYl/s720/Skewer+cut+tomatoes%252C+potatoes%252C+peppers+and+zucchini.+Grill%252C+add+spices+and+serve..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Skewer cut tomatoes, potatoes, peppers and zucchini. Grill, add spices and serve." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3Faz8GgU-c9MvnG-sCBpWIFJIIsWuoQtzhyphenhyphenh-pvmlZhTao-YUAZoyfik3TIYDnbIp3yb73n_x3LzmyfuwX3HJGjPFO04cWOshNLFP_PzaS55U79CqZBnail0N_pZAFQXUH9-vFKBc1cYl/w213-h320/Skewer+cut+tomatoes%252C+potatoes%252C+peppers+and+zucchini.+Grill%252C+add+spices+and+serve..jpg" title="Rainbow veggie skewer for kids" width="213" /></a></div><br /><h2 style="text-align: left;">4. Scrumptious Strawberry Caprese Pasta</h2><p>This is just the perfect fusion of sweet and sour. If you are someone who only knows how to boil water, don't worry. Anyone can make this easy recipe with just 5 simple ingredients. It's the perfect meal if you're looking for a light lunch or breakfast.</p><p>Simply mix cooked and chilled pasta with fresh basil, spinach, mozzarella, and chopped strawberries. Add spices as needed.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkPbP51kUvF9_DajXLcT3rYNNlejWL6YdFmUodH4PsnUxg7Qx4ZoZvOXfIA8dt-69AUlCXlJk-pZIRXek_kpVEmPbYfg52hLkseN1X4QSH3oH-Adwlwldo0RRBWmgRvagCW6Ri7Xc_ND1W/s640/Scrumptious+Strawberry+Caprese+Pasta.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Scrumptious Strawberry Caprese Pasta" border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkPbP51kUvF9_DajXLcT3rYNNlejWL6YdFmUodH4PsnUxg7Qx4ZoZvOXfIA8dt-69AUlCXlJk-pZIRXek_kpVEmPbYfg52hLkseN1X4QSH3oH-Adwlwldo0RRBWmgRvagCW6Ri7Xc_ND1W/w214-h320/Scrumptious+Strawberry+Caprese+Pasta.jpg" title="Strawberries and pasta make an amazing combination!" width="214" /></a></div><br /><h2 style="text-align: left;">5. Mango treat</h2><p>This quick recipe is going to make you fall in love with mangoes. Cut some fresh and sweet mangoes. Mix them up with your favorite chips and do not forget the guacamole. This is a quick and easy recipe but trust us it's going to taste extremely out-of-the-box!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-IoFnxKfS9AQpPgnIqFQEsP7iGZ3iPafRs3UMhki3A_7UmW6rMhsiRNi2zY21EGN5OAqjIUh7XvkqLcAbU3z_Tbsmakrg5LGsG5p-T6Vk23EZ6CFPWsNIl-QPr8Ns8kPTlm7AHrco8ySA/s545/Add+chopped+mango+to+your+favorite+potato+chips+for+a+real+treat.+Add+guacamole..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Add chopped mango to your favorite potato chips for a real treat. Add guacamole." border="0" data-original-height="545" data-original-width="363" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-IoFnxKfS9AQpPgnIqFQEsP7iGZ3iPafRs3UMhki3A_7UmW6rMhsiRNi2zY21EGN5OAqjIUh7XvkqLcAbU3z_Tbsmakrg5LGsG5p-T6Vk23EZ6CFPWsNIl-QPr8Ns8kPTlm7AHrco8ySA/w213-h320/Add+chopped+mango+to+your+favorite+potato+chips+for+a+real+treat.+Add+guacamole..jpg" title="Mango and potato chip recipe" width="213" /></a></div><br /><h2 style="text-align: left;">6. Avocado, feta and cucumber salad</h2><p>This is another salad to help you reach your body goals! To make this yummy salad, you just require 3 simple and easily accessible ingredients. You will need some cucumbers, fresh avocados and salty feta. Chop them as per your preferences and mix them to make a flavorsome treat for your taste buds.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg51Lg5U1CVd7i0KoSE4yWZAK80wmu1B3uz7BNMQwvwOcFDc-26LoRL6AwugG0J6HD8RnIZg6N-O5lsGHfCRoUndbd3fVar9HL98QBEdte7QJnydpx6Y_OmXxNjNW2RACji2KC1PjFLRgNT/s640/Keep+it+simple+with+an+avocado%252C+cucumber+and+feta+salad..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Keep it simple with an avocado, cucumber and feta salad." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg51Lg5U1CVd7i0KoSE4yWZAK80wmu1B3uz7BNMQwvwOcFDc-26LoRL6AwugG0J6HD8RnIZg6N-O5lsGHfCRoUndbd3fVar9HL98QBEdte7QJnydpx6Y_OmXxNjNW2RACji2KC1PjFLRgNT/w214-h320/Keep+it+simple+with+an+avocado%252C+cucumber+and+feta+salad..jpg" title="Fresh summer salads that are super healthy" width="214" /></a></div><br /><h2 style="text-align: left;">7. Succulent smoothie with melon and kiwi</h2><p>Are you looking for a yummy and delicious smoothie that can energize you quickly? Well, this is the perfect option for you!</p><p>Chop some tangy kiwis and delicious watermelons. You can also add your favorite fruit such as papaya, grapes, cucumber and whatnot. Add all of this together with honey, oats, and low-fat milk and there you go! Your instant smoothie is ready to boost up your stamina.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv0YSbUmH2KGwAwDypv7FlvMtvR-cieFxPGXOQxxx4E_4g9SXhPBUv_0as2zWMQavIGV939LM4KTsfYPgnOKT5VgIu5w9lwlvGzl2ZzkKEJXzg3UKxN5izQuoecg_GW3hZ3P8hT1cAMF2Q/s638/Make+a+delicious+smoothie+with+chopped+kiwis%252C+watermelons%252C+honey%252C+oats+and+low-fat+milk.++Try+different+variations+with+papaya%252C+grapes+and+cucumber..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Make a delicious smoothie with chopped kiwis, watermelons, honey, oats and low-fat milk. Try different variations with papaya, grapes and cucumber." border="0" data-original-height="638" data-original-width="426" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv0YSbUmH2KGwAwDypv7FlvMtvR-cieFxPGXOQxxx4E_4g9SXhPBUv_0as2zWMQavIGV939LM4KTsfYPgnOKT5VgIu5w9lwlvGzl2ZzkKEJXzg3UKxN5izQuoecg_GW3hZ3P8hT1cAMF2Q/w214-h320/Make+a+delicious+smoothie+with+chopped+kiwis%252C+watermelons%252C+honey%252C+oats+and+low-fat+milk.++Try+different+variations+with+papaya%252C+grapes+and+cucumber..jpg" title="Easy and healthy smoothie recipe" width="214" /></a></div><p><br /></p><h2 style="text-align: left;">8. Grilled broccoli with luscious buttermilk chicken</h2><p>This is a delicious treat for all the salty teeth. Rich in nutrition, this is a spicy meal that can be made in no time. Marinate some chicken in buttermilk, pepper, vegetable oil, garlic, salt, and cumin powder. Lastly, do not forget the maple syrup. Cook this fusion in a hot oven and serve fresh with juicy, charred broccoli.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1AILUmi0kUqi6k9CvrIPuQG7Gv-aoOAmvRb6EAQQM3wBiEZba_bZfL3ifGhxVmbrxvMjIYFC06Bax-aNnP-eeSfwukY2js9KEWW21XEhJ-5eX9CIzd-bRWkz8TFWgZbb8yV03ZGu2XsLK/s540/Marinate+chicken+in+buttermilk%252C+pepper%252C+vegetable+oil%252C+garlic%252C+salt%252C+cumin+powder+and+maple+syrup.+Cook+and+serve+fresh+with+charred+broccoli..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Marinate chicken in buttermilk, pepper, vegetable oil, garlic, salt, cumin powder and maple syrup. Cook and serve fresh with charred broccoli." border="0" data-original-height="540" data-original-width="360" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1AILUmi0kUqi6k9CvrIPuQG7Gv-aoOAmvRb6EAQQM3wBiEZba_bZfL3ifGhxVmbrxvMjIYFC06Bax-aNnP-eeSfwukY2js9KEWW21XEhJ-5eX9CIzd-bRWkz8TFWgZbb8yV03ZGu2XsLK/w213-h320/Marinate+chicken+in+buttermilk%252C+pepper%252C+vegetable+oil%252C+garlic%252C+salt%252C+cumin+powder+and+maple+syrup.+Cook+and+serve+fresh+with+charred+broccoli..jpg" title="Easy and nutritious summer meals to improve your health" width="213" /></a></div><br /><h2 style="text-align: left;">9. Cheese delight with a twist of veggies </h2><p>This is another veggie treat to savor on the hot summer days. You can skip the cheese if you do not find it healthy.</p><p>For this easy recipe all you need to do is put your favorite veggies in a bowl with a cheesy sauce made with buttermilk and corn flour. Add the spices as per your preferences and bake it in the oven. Lastly, do not forget to garnish this delicious treat with loads of cheese for your kids!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyKwN5nkeym16u_L-JqvxiiXKQosqHtJsMohD-8btZBkWgzUZeWxuTuXdhIMROsJ4yjk-g60ZcE0TldGdfSrDUJbpacSmh9GApSEFuKd9I08rL04tDdiQmSUnIHp-Bzj5DyiSrpmU2lhBZ/s640/Wash+and+chop+a+variety+of+healthy+vegetables.+Add+cheese+sauce+and+bake+with+real+cheese+on+top..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Wash and chop a variety of healthy vegetables. Add cheese sauce and bake with real cheese on top." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyKwN5nkeym16u_L-JqvxiiXKQosqHtJsMohD-8btZBkWgzUZeWxuTuXdhIMROsJ4yjk-g60ZcE0TldGdfSrDUJbpacSmh9GApSEFuKd9I08rL04tDdiQmSUnIHp-Bzj5DyiSrpmU2lhBZ/w214-h320/Wash+and+chop+a+variety+of+healthy+vegetables.+Add+cheese+sauce+and+bake+with+real+cheese+on+top..jpg" title="Encourage children to follow a healthy diet with lots of vegetables." width="214" /></a></div><br /><h2 style="text-align: left;">Wrapping up </h2><p>The summer days are quite exhaustive and boring - especially amidst the pandemic as everyone is stuck at home. This is the perfect opportunity to relish some mouth-watering dishes that are healthy and nutritious.</p><p><br /></p><h2 style="text-align: left;">Charlotte Lin</h2><p>Charlotte Lin is a content creator at <a href="http://escaperoom.com" target="_blank">escaperoom.com</a>. She’s a passionate young woman, mother to an amazing nine-year-old and an avid reader. Over the years writing has helped her to explore and understand the world as well as her own self. She loves to travel, meet new people and spend quality time with her daughter. You can find her on <a href="https://www.linkedin.com/in/charlotte-lin-00b564199" target="_blank">LinkedIn</a>.</p>Saguren Redyrshttp://www.blogger.com/profile/02162616436687552839noreply@blogger.com0tag:blogger.com,1999:blog-4023608892013337084.post-15826528684796365622021-05-04T00:47:00.001-07:002021-05-04T00:47:57.087-07:00Best foods for pancreas health<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnKhBsomhrmeifjHIWXsKbCkMzYu933boFFKqA1thE9O0hPnNYIeaCTrIgalGWpMZssF957khabhmSR27lGgiw2hOC8tZQ2_ldElJcFTvRtM9muxJhpaEnRHPq__9vS9MuIrp6CoERkbdK/s960/Pancreas+keywords.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Pancreas keywords" border="0" data-original-height="695" data-original-width="960" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnKhBsomhrmeifjHIWXsKbCkMzYu933boFFKqA1thE9O0hPnNYIeaCTrIgalGWpMZssF957khabhmSR27lGgiw2hOC8tZQ2_ldElJcFTvRtM9muxJhpaEnRHPq__9vS9MuIrp6CoERkbdK/w320-h232/Pancreas+keywords.jpg" title="Eat these foods to improve the health of your pancreas." width="320" /></a></div><br /> This article is written by <a href="https://sparklepurpose.blogspot.com/" target="_blank">Sparkle Purpose</a>. Follow Sparkle Purpose on <a href="https://twitter.com/Utkarsh48809560" target="_blank">Twitter</a> and <a href="http://in.pinterest.com/teamsparklepurpose" target="_blank">Pinterest</a>.<p>How often do you think about the health of your pancreas? It is an extremely important organ. The pancreas located in your abdominal area and it forms part of your <a href="https://my.clevelandclinic.org/health/articles/7041-the-structure-and-function-of-the-digestive-system" target="_blank">digestive</a> and <a href="https://www.webmd.com/diabetes/endocrine-system-facts" target="_blank">endocrine (hormone)</a> system.</p><p>The pancreas makes digestive enzymes, insulin and glucagon. Hormones made by the pancreas basically control the breakdown of food and how the nutrients get absorbed or used by every cell in your body.</p><p><br /></p><h1 style="text-align: left;">9 Healthy foods for a strong pancreas</h1><p style="text-align: left;"><b>1. Sweet potatoes</b></p><p style="text-align: left;"><b>2. Chicken </b></p><p style="text-align: left;"><b>3. Broccoli</b></p><p style="text-align: left;"><b>4. Other green leafy vegetables</b></p><p style="text-align: left;"><b>5. Whole grains</b></p><p style="text-align: left;"><b>6. Fruit and vegetables with purple, red or blue skin</b></p><p style="text-align: left;"><b>7. Garlic</b></p><p style="text-align: left;"><b>8. Turmeric</b></p><p style="text-align: left;"><b>9. Dandelion tea</b></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPKko76NXPj90j70DF-LG83DDh0PHDofNfzAgsO06cpN2bANZptogNbx08KbGW_cV5WhhhCVBezPO7V4PrQZF-cRiCVyyFB6P_ljOPczp6GsQBFmuqqZxRa9i55k2umfzyyyj43guF3fIH/s639/9+Foods+that+improve+pancreas+health.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="9 Foods that improve pancreas health" border="0" data-original-height="639" data-original-width="426" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPKko76NXPj90j70DF-LG83DDh0PHDofNfzAgsO06cpN2bANZptogNbx08KbGW_cV5WhhhCVBezPO7V4PrQZF-cRiCVyyFB6P_ljOPczp6GsQBFmuqqZxRa9i55k2umfzyyyj43guF3fIH/w213-h320/9+Foods+that+improve+pancreas+health.jpg" title="Eat these foods regularly to have a healthy pancreas." width="213" /></a></div><p><br /></p><h2 style="text-align: left;">1. Sweet potatoes</h2><p><a href="https://saspotters.blogspot.com/2019/11/fitness-foods-for-women.html" target="_blank">Sweet potatoes are a strong addition to a healthy diet because they contain healthy nutrients like beta-carotene, Vitamin C, manganese, fiber and copper (which helps new, healthy cells to grow).</a></p><p>Sweet potatoes (also known as yams) are a common substitute to normal potatoes for people who adopt a healthy diet.</p><p>This orange root vegetable is great for healthy digestion, vision, immune system and brain function.</p><p>The fiber in sweet potatoes slows the transformation of starch into sugar. This reduces the amount of insulin that the pancreas has to produce.</p><p>The fiber also feeds <a href="https://saspotters.blogspot.com/2020/03/increase-gut-bacteria-diversity.html" target="_blank">good gut bacteria</a> that help your body to digest food and break it down into usable nutrients. This reduces the workload of the pancreas further because it doesn't have to produce so many digestive enzymes to break down your food - the good bacteria in your gut do that for you.</p><p><a href="https://www.pancan.org/news/friday-fix-sweet-potatoes/" target="_blank">Sweet potatoes contain special chemicals (carotenoids) that reduce your risk of a range of cancers - including cancer of the pancreas</a>. The carotenoids are what give sweet potatoes their bright orange color. Other plants foods that have the same color (like turmeric on this list and carrots) have the same beneficial chemicals.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUK-nnJhYlVB75kOlpXauVeAOTYkyT3SSxmjlykcdUgzzynNiPUS7KKpR_KAJKcZuc8lBy77bKvy_79omytAWH3KBTYs6CCA5hHMl29aiS7N5_asjh-GO86vAMBT0jUcFbsxRouqQwOjvg/s640/Sweet+potatoes+contain+beta-carotene%252C+Vitamin+C%252C+manganese%252C+fiber+and+copper.+They+feed+good+gut+bacteria%252C+balance+insulin+levels+and+help+to+prevent+cancer..jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Sweet potatoes contain beta-carotene, Vitamin C, manganese, fiber and copper. They feed good gut bacteria, balance insulin levels and help to prevent cancer." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUK-nnJhYlVB75kOlpXauVeAOTYkyT3SSxmjlykcdUgzzynNiPUS7KKpR_KAJKcZuc8lBy77bKvy_79omytAWH3KBTYs6CCA5hHMl29aiS7N5_asjh-GO86vAMBT0jUcFbsxRouqQwOjvg/w214-h320/Sweet+potatoes+contain+beta-carotene%252C+Vitamin+C%252C+manganese%252C+fiber+and+copper.+They+feed+good+gut+bacteria%252C+balance+insulin+levels+and+help+to+prevent+cancer..jpg" title="Sweet potatoes are good for your hormones, gut and pancreas." width="214" /></a></div><br /><h2 style="text-align: left;">2. Chicken </h2><p><a href="https://saspotters.blogspot.com/2019/10/benefits-of-eating-chicken-is-it.html" target="_blank">Chicken is good for your immune system, heart, waistline, eyes, oxygen levels, bones and stress levels. It also has anti-cancer properties</a>.</p><p>There is a reason why many bodybuilders, athletes and health nuts choose chicken as one of their primary sources of protein. It is a good source of lean meat when you choose the skinless option. Turkey (skinless) has many of the same health benefits.</p><p>It turns out that chicken (along with turkey) is good for your pancreas - as well as your <a href="https://sparklepurpose.blogspot.com/2021/04/15-stupendous-foods-that-can-boost-your.html" target="_blank">eye health</a>.</p><p><a href="https://columbiasurgery.org/pancreas/pancreatitis-diet" target="_blank">High protein and low fat diets are good for the pancreas</a>. Plant based protein is also good for similar reasons.</p><p>Our bodies need protein to rebuild old cells; but most protein options in the western diet come with added grease (fried foods), sugar (sauces and marinades), and processed meat (<a href="https://saspotters.blogspot.com/2020/02/diet-chart-for-25-year-old-female.html" target="_blank">which is just as bad as smoking cigarettes</a>).</p><p>Lean proteins give us a whole range of essential nutrients without flooding the body with fats and sugars. This reduces the need for insulin to store it away. Protein also makes us fuller for longer so that we don't overload our digestive system with more and more food.</p><p>Chicken gives you the opportunity to get all of the protein that you need without making your pancreas cope with all of the negative ingredients listed above.</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_erLfP1OmOYbLIXBra8hQThLJPJdn6xbxwqy4VKwfCRwW90sYzAN0dZ-GLqx6XbmEcrxCL-b4KYu7uJm5FSRQYhMlXHSIkz2VP6_VMdXk8IBngb3l0Xw8I7rTjYckn7vheyRAPI_kO5uo/s640/Chicken+is+a+good+form+of+lean+protein+without+the+harmful+ingredients+found+in+fast+food%252C+fried+food+and+processed+meat..jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Chicken is a good form of lean protein without the harmful ingredients found in fast food, fried food and processed meat." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_erLfP1OmOYbLIXBra8hQThLJPJdn6xbxwqy4VKwfCRwW90sYzAN0dZ-GLqx6XbmEcrxCL-b4KYu7uJm5FSRQYhMlXHSIkz2VP6_VMdXk8IBngb3l0Xw8I7rTjYckn7vheyRAPI_kO5uo/w214-h320/Chicken+is+a+good+form+of+lean+protein+without+the+harmful+ingredients+found+in+fast+food%252C+fried+food+and+processed+meat..jpg" title="Chicken is healthy for your whole body - including your pancreas." width="214" /></a></div><br /><h2 style="text-align: left;">3. Broccoli</h2><p>Broccoli has fiber, protein, <a href="https://sparklepurpose.blogspot.com/2021/04/15-foods-highly-rich-in-calcium.html" target="_blank">calcium</a>, potassium and other important vitamins and <a href="https://saspotters.blogspot.com/2015/10/the-importance-of-minerals-and.html" target="_blank">minerals</a>.</p><p>All of these properties help to fight off cancer in the pancreas by lowering oxidative stress. Oxidative stress is like the wear and tear that happens over time. Unhealthy things like junk food, smoking, alcohol abuse, excessive stress, lack of exercise and pollutants increase oxidative stress and make our bodies more prone to wear and tear.</p><p>Anti-oxidants in foods like broccoli help to counteract this wear and tear so that it doesn't damage the body as much. They do this by neutralizing free radicals (the parts of cells that damage other cells).</p><p>The minerals in broccoli are easily absorbed and the flavonoids (beneficial plant compounds) promote cellular detoxification. Broccoli should be a regular part of your healthy diet.</p><p>These healthy properties, along with the high fiber content and low sugar content - promote pancreas health by reducing damage to the pancreas on a cellular level while protecting healthy pancreas cells. The beneficial effects of fiber on pancreas health (insulin and digestion) have already been discussed.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzpdEDMRZXamMhR1TVzL-pTfZJUaTCf8nfvKwl6jS-lyqngrrQHQGyZ2CBr1LusfEN02qgcSJ_7x-14ZDOFM7S6Wim8_t-U3axf0xEpRMX-CXjotRhNdcyUu7OLYqcUKxDjMqwIqbgoHXz/s640/Broccoli+has+special+plant+compounds+that+help+to+reduce+cellular+damage+and+protect+healthy+cells+against+future+damage+at+the+same+time..jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Broccoli has special plant compounds that help to reduce cellular damage and protect healthy cells against future damage at the same time." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzpdEDMRZXamMhR1TVzL-pTfZJUaTCf8nfvKwl6jS-lyqngrrQHQGyZ2CBr1LusfEN02qgcSJ_7x-14ZDOFM7S6Wim8_t-U3axf0xEpRMX-CXjotRhNdcyUu7OLYqcUKxDjMqwIqbgoHXz/w214-h320/Broccoli+has+special+plant+compounds+that+help+to+reduce+cellular+damage+and+protect+healthy+cells+against+future+damage+at+the+same+time..jpg" title="Broccoli is a healthy food that helps to protect your cells." width="214" /></a></div><br /><h2 style="text-align: left;">4. Other green leafy vegetables</h2><p>Other leafy greens like <a href="https://saspotters.blogspot.com/2019/08/health-benefits-of-spinach.html" target="_blank">spinach</a>, kale, asparagus, collard greens, cabbage and <a href="https://saspotters.blogspot.com/2019/07/benefits-of-lettuce.html" target="_blank">lettuce</a> are some of the healthiest foods that you can eat for your overall health. This includes your pancreas.</p><p>We've already spoken about the importance of fiber and foods that are low in sugar and fat.</p><p>Leafy greens are especially good for the pancreas because these vegetables are rich in antioxidants and folate. This helps to prevent pancreatic cancer by neutralizing damaged cells and protecting healthy cells.</p><p><a href="https://health.clevelandclinic.org/best-and-worst-foods-for-pancreatitis-pain/" target="_blank">These foods reduce the pain associated with pancreatitis</a> and help to <a href="https://www.liveyourlifept.com/blog/2016/10/21/top-five-anti-inflammatory-foods-to-incorporate-today/" target="_blank">reduce inflammation throughout your entire body</a>.</p><p><a href="https://saspotters.blogspot.com/2020/06/exercise-reduces-inflammation.html" target="_blank">Inflammation is thought to be the root cause of all non-communicable disease</a> including cancer and diabetes.</p><p>Add a handful of greens to every meal or enjoy them as part of a <a href="https://saspotters.blogspot.com/2019/12/healthy-avocado-chicken-salad.html" target="_blank">healthy avocado and chicken salad</a>.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj98c0kUiEULNwedPpLFYRhXwBpN6qFHluKuYxsL6NApUHK0o8ZiyHouYIDv_VF8OD2q7e9Z9hGuTMtRISZcM9Y4VZU-QRW9ol_53LCEKNSXfS0eI92VVw65Vm94c5K04o-X0_BIyQqQY-3/s720/Leafy+greens+reduce+inflammation+which+is+thought+to+be+the+root+cause+of+all+non-communicable+disease..jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Leafy greens reduce inflammation which is thought to be the root cause of all non-communicable disease." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj98c0kUiEULNwedPpLFYRhXwBpN6qFHluKuYxsL6NApUHK0o8ZiyHouYIDv_VF8OD2q7e9Z9hGuTMtRISZcM9Y4VZU-QRW9ol_53LCEKNSXfS0eI92VVw65Vm94c5K04o-X0_BIyQqQY-3/w213-h320/Leafy+greens+reduce+inflammation+which+is+thought+to+be+the+root+cause+of+all+non-communicable+disease..jpg" title="Eat green leafy vegetables to stay healthy and prevent disease." width="213" /></a></div><br /><h2 style="text-align: left;">5. Whole grains</h2><p>Whole grains like barley, buckwheat, brown rice and oatmeal are great for your pancreas. They are packed with fiber, important plant compounds and other essential nutrients. They all have impressive health benefits of their own.</p><p>Whole grains help to manage weight, control blood sugar and <a href="https://www.blogger.com/blog/post/edit/4023608892013337084/1582652868479636562#" target="_blank">lower blood pressure</a>. This all helps to protect and strengthen the pancreas.</p><p><a href="https://www.verywellhealth.com/diet-and-chronic-pancreatitis-2507165" target="_blank">Foods that are rich in fiber and whole grains are a very important part of the diet recommended for people with pancreatitis</a>. Fiber helps to prevents pancreatitis by lowering the risk of painful gallstones.</p><p><i>There is a big difference between whole grains and refined grains. Refined grains tend to spike blood sugar and have the beneficial compounds that were present in the original grains removed. Try to have as little food with refined grains as possible - if at all.</i></p><p>Excess sugar and simple carbs (from refined grains) increases insulin resistance. The pancreas works harder to compensate for this, <a href="https://www.ars.usda.gov/news-events/news/research-news/2003/study-investigates-health-benefits-of-barley/" target="_blank">which may exhaust the ability of the pancreas to make insulin</a>.</p><p>Whole grains work in an opposite manner, decreasing the body's need to produce insulin and improving insulin resistance.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzHDKGvY9SdhRaYiRoSNMkWbQ5Iry7T8fOqvzAiYx705AqyVamAuXg_H04n2Rsjz55riYe9BwpigFVi5NOP793boxWsja3dz2gvSA1wIPE45ez_v4lVZxa4q5yH9cUqSQSlKPTK4CdC3MD/s640/Refined+grains+are+whole+grains+without+the+beneficial+parts+of+the+grain+like+fiber%252C+vitamins%252C+minerals+and+other+important+nutrients..jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Refined grains are whole grains without the beneficial parts of the grain like fiber, vitamins, minerals and other important nutrients." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzHDKGvY9SdhRaYiRoSNMkWbQ5Iry7T8fOqvzAiYx705AqyVamAuXg_H04n2Rsjz55riYe9BwpigFVi5NOP793boxWsja3dz2gvSA1wIPE45ez_v4lVZxa4q5yH9cUqSQSlKPTK4CdC3MD/w214-h320/Refined+grains+are+whole+grains+without+the+beneficial+parts+of+the+grain+like+fiber%252C+vitamins%252C+minerals+and+other+important+nutrients..jpg" title="Whole grains are much healthier than refined grains." width="214" /></a></div><br /><h2 style="text-align: left;">6. Fruit and vegetables with purple, red or blue skin</h2><p>Plant foods with darker skins like <a href="https://saspotters.blogspot.com/2017/07/two-super-foods.html" target="_blank">blueberries</a> and <a href="https://saspotters.blogspot.com/2019/11/benefits-of-eating-grapes.html" target="_blank">grapes</a> are some of the healthiest foods that you can eat. They have special plant compounds (phytochemicals) that boost pancreas health and help to prevent pancreatic cancer. </p><p>That's because of the antioxidants called <a href="https://www.verywellhealth.com/the-scoop-on-anthocyanins-89522" target="_blank">anthocyanins</a> that give plants this purple hue. This links explains how the chemical has been used to treat things like blood vessel problems, chronic venous insufficiency, high blood pressure, diabetic retinopathy, colds, urinary tract infections, heart disease and cancer.</p><p>Combine that with the other plant compounds, vitamins, minerals and fiber and you have a real winner for your pancreas. That will help to reduce the amount of unhealthy foods eaten, control blood sugar and increase insulin sensitivity.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtOPLtUXxXnTRy07dRje7ym4y_8ghI054_sW9oIN5run0FoleeUTnb3WeIe_SF9lpsA2xrZZe4IkPo1QpC1t4glpsFmu1ObX5nr_bz1qDqYBp-WHXcZ3w9FaRrEY4V_EqGJMe8CmjOlcKd/s539/Anthocyanins+in+red+blue+or+purple+plant+foods+may+help+blood+vessel+health%252C+chronic+venous+insufficiency%252C+high+blood+pressure%252C+diabetic+retinopathy%252C+colds%252C+urinary+tract+infections%252C+heart+disease+and+cancer..jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Anthocyanins in red blue or purple plant foods may help blood vessel health, chronic venous insufficiency, high blood pressure, diabetic retinopathy, colds, urinary tract infections, heart disease and cancer." border="0" data-original-height="539" data-original-width="359" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtOPLtUXxXnTRy07dRje7ym4y_8ghI054_sW9oIN5run0FoleeUTnb3WeIe_SF9lpsA2xrZZe4IkPo1QpC1t4glpsFmu1ObX5nr_bz1qDqYBp-WHXcZ3w9FaRrEY4V_EqGJMe8CmjOlcKd/w213-h320/Anthocyanins+in+red+blue+or+purple+plant+foods+may+help+blood+vessel+health%252C+chronic+venous+insufficiency%252C+high+blood+pressure%252C+diabetic+retinopathy%252C+colds%252C+urinary+tract+infections%252C+heart+disease+and+cancer..jpg" title="Eat plant foods with purple, red or blue colors to improve your health." width="213" /></a></div><br /><h2 style="text-align: left;">7. Garlic</h2><p>Garlic is high in special plant compounds that have potent medicinal properties. Raw crushed garlic <a href="https://pharmeasy.in/blog/top-10-health-benefits-of-garlic/" target="_blank">aids digestion</a> and <a href="https://thechalkboardmag.com/would-you-wouldnt-you-gnaw-raw-garlic-for-cold-flu-season" target="_blank">wards off the cough and cold</a>. Garlic boosts your immunity and repairs tissues of various internal organs - including the pancreas.</p><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6271412/" target="_blank">The active ingredient in garlic (Allicin) inhibits bacteria and fungi, lowers cholesterol and blood pressure, improves cardiovascular health, inhibits cancer growth and protects healthy cells</a>.</p><p>The flavonoids, selenium and sulfur composition of garlic also heals the pancreas if it’s inflamed.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5xphZXggyihKUTzEszIUbzJDfOrj8aFk5my2sA2toVbuf7wmzMcELDJj_zYlK_3PuEQ9zkc82SZS1dAicVaUQHl09tIb_Zibe-V04YotUGZn3bHph9Yg0VGx1BNNYcI1Wncb0qm0QuKHh/s640/Compounds+in+fresh+garlic+can+aid+digestion%252C+ward+off+coughs+and+colds%252C+boost+immunity%252C+repair+tissues+of+various+internal+organs%252C+lower+cholesterol+and+blood+pressure%252C+improve+cardiovascular+health%252C+inhibit+cancer.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Compounds in fresh garlic can aid digestion, ward off coughs and colds, boost immunity, repair tissues of various internal organs, lower cholesterol and blood pressure, improve cardiovascular health, inhibit cancer growth and protect healthy cells." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5xphZXggyihKUTzEszIUbzJDfOrj8aFk5my2sA2toVbuf7wmzMcELDJj_zYlK_3PuEQ9zkc82SZS1dAicVaUQHl09tIb_Zibe-V04YotUGZn3bHph9Yg0VGx1BNNYcI1Wncb0qm0QuKHh/w214-h320/Compounds+in+fresh+garlic+can+aid+digestion%252C+ward+off+coughs+and+colds%252C+boost+immunity%252C+repair+tissues+of+various+internal+organs%252C+lower+cholesterol+and+blood+pressure%252C+improve+cardiovascular+health%252C+inhibit+cancer.jpg" title="Add fresh garlic to delicious dishes to improve your health." width="214" /></a></div><br /><h2 style="text-align: left;">8. Turmeric</h2><p><a href="https://saspotters.blogspot.com/2021/04/health-benefits-of-turmeric-milk.html" target="_blank">Turmeric has been used over centuries for its unique anti-inflammatory, anti-fungal and anti-bacterial properties</a>. This bright orange or yellow spice contains <a href="https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric" target="_blank">curcumin</a> - the active ingredient that is responsible for many of its health properties.</p><p>Turmeric can decrease the intensity of pancreatic pain which feels like a burning sensation. Turmeric also helps to manage blood sugar by stimulating production of insulin in the pancreas and <a href="https://sparklepurpose.blogspot.com/2021/03/9-foods-to-boost-your-immune-system.html" target="_blank">boosts the immune system</a>.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOEmHiyym0vFq2J9IU5aSkkTax4hELJCFpNc3vW-JttotEh_LRXhboZSxO-mS6HcWvrMzKHTur1IWivQnPfnvQ5h5pFHfG7Umh7NF0gZd7oESfca4kBU9iUGbMyrybqu4-oFMUkBsXMo7Q/s635/Turmeric+eases+inflammation+and+reduces+the+sensation+of+pain%252C+supports+the+immune+system+and+helps+to+lower+blood+sugar..jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Turmeric eases inflammation and reduces the sensation of pain, supports the immune system and helps to lower blood sugar." border="0" data-original-height="635" data-original-width="424" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOEmHiyym0vFq2J9IU5aSkkTax4hELJCFpNc3vW-JttotEh_LRXhboZSxO-mS6HcWvrMzKHTur1IWivQnPfnvQ5h5pFHfG7Umh7NF0gZd7oESfca4kBU9iUGbMyrybqu4-oFMUkBsXMo7Q/w214-h320/Turmeric+eases+inflammation+and+reduces+the+sensation+of+pain%252C+supports+the+immune+system+and+helps+to+lower+blood+sugar..jpg" title="Turmeric is a healthy alternative to pain medication." width="214" /></a></div><br /><h2 style="text-align: left;">9. Dandelion tea</h2><p><a href="https://www.webmd.com/diet/dandelion-tea-is-it-good-for-you#1" target="_blank">The health benefits of dandelion tea</a> deserve more recognition. It is made from the dried dandelion root. This is a great <a href="https://sparklepurpose.blogspot.com/2021/02/how-caffeine-affects-your-brain-coffee.html" target="_blank">caffeine</a> free alternative to normal coffee or tea.</p><p>Drinking a cup of dandelion tea will <a href="https://sparklepurpose.blogspot.com/2021/04/14-foods-you-should-eat-to-keep-your.html" target="_blank">protect the liver</a>, reduce water weight and soothe an irritated digestive system. Potassium in dandelion tea helps the kidneys to illuminate toxins. These functions make it easier for the pancreas to do its job.</p><p><a href="https://www.washingtonpost.com/wp-srv/special/metro/urban-jungle/pages/110419.html" target="_blank">Dandelion root extract induces cell death in melanoma cells</a> while keeping the non-cancerous cells safe. <a href="https://pubmed.ncbi.nlm.nih.gov/22647733/" target="_blank">The same was shown in case of human pancreatic cancer cells</a>.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTEMwGCprW6p_7Vpo3pPJ79vIsmmuIizKSjAneLagiurzUBbQPSXe2aLxraFAclJ1HzMpnpWRi4LJhtBKlktEYLTAQkZ7q-tLeozzuiqcX0pmfBxBogKO2jCJFTlMjf_x3fhlSrlNj1DYw/s517/Dandelion+tea+helps+to+protect+the+liver%252C+reduce+water+weight%252C+soothe+an+irritated+digestive+system%252C+eliminate+toxins%252C+induce+cancer+cell+death+and+keep+healthy+cells+safe..jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Dandelion tea helps to protect the liver, reduce water weight, soothe an irritated digestive system, eliminate toxins, induce cancer cell death and keep healthy cells safe." border="0" data-original-height="517" data-original-width="345" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTEMwGCprW6p_7Vpo3pPJ79vIsmmuIizKSjAneLagiurzUBbQPSXe2aLxraFAclJ1HzMpnpWRi4LJhtBKlktEYLTAQkZ7q-tLeozzuiqcX0pmfBxBogKO2jCJFTlMjf_x3fhlSrlNj1DYw/w214-h320/Dandelion+tea+helps+to+protect+the+liver%252C+reduce+water+weight%252C+soothe+an+irritated+digestive+system%252C+eliminate+toxins%252C+induce+cancer+cell+death+and+keep+healthy+cells+safe..jpg" title="Health benefits of dandelion tea" width="214" /></a></div><br /><p>You may like other articles from <a href="http://www.sparklepurpose.blogspot.com" target="_blank">Sparkle Purpose</a>.</p><p><br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLJ3sSAiRwHmcKZS0DXQoDL8Q8xv01jUmrltHDduy6Hd_Y6zd_WFa2FU38h4NRHYSdcQxqF3aDPRoaYpPOBnDE93UWr5kw6e12Q4jeeuJJ0-h_v87HwucUQ7O5DSUnBKA-X5aI-anaO_xc/s512/This+happens+to+your+body+when+you+stop+exercising.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Woman stretching her leg in her lounge" border="0" data-original-height="288" data-original-width="512" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLJ3sSAiRwHmcKZS0DXQoDL8Q8xv01jUmrltHDduy6Hd_Y6zd_WFa2FU38h4NRHYSdcQxqF3aDPRoaYpPOBnDE93UWr5kw6e12Q4jeeuJJ0-h_v87HwucUQ7O5DSUnBKA-X5aI-anaO_xc/w320-h180/This+happens+to+your+body+when+you+stop+exercising.jpg" title="This happens to your body when you stop exercising." width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://sparklepurpose.blogspot.com/2021/03/what-happens-when-you-stop-exercising.html" target="_blank">What happens when you stop exercising?</a></td></tr></tbody></table><p><br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9ykl_J2bO0IfzFK76ZbUiAIsJd5A3-rr5Y5Sov-Mip5-8wOc0_fIdKtdPCPTZco7umuU-XO2LvS1vNbUsQX1Ual27iYIqbTm9_dWJpgNt0LQj_MCoLeBVLnT2pLoQ7zhRKpJBUt9_5F_T/s448/Natural+remedies+for+clear+and+glowing+skin.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Lady smiles during her skincare routine" border="0" data-original-height="299" data-original-width="448" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9ykl_J2bO0IfzFK76ZbUiAIsJd5A3-rr5Y5Sov-Mip5-8wOc0_fIdKtdPCPTZco7umuU-XO2LvS1vNbUsQX1Ual27iYIqbTm9_dWJpgNt0LQj_MCoLeBVLnT2pLoQ7zhRKpJBUt9_5F_T/w320-h214/Natural+remedies+for+clear+and+glowing+skin.jpg" title="Natural remedies for clear and glowing skin" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://sparklepurpose.blogspot.com/2021/02/18-natural-ways-to-get-clear-and-bright.html" target="_blank">18 Natural ways to get clear and glowing skin</a></td></tr></tbody></table>Saguren Redyrshttp://www.blogger.com/profile/02162616436687552839noreply@blogger.com0tag:blogger.com,1999:blog-4023608892013337084.post-60099372489509971252021-04-28T22:32:00.000-07:002021-04-28T22:32:37.662-07:0010 Low calorie drinks for weight loss<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXu8-Ub0forbnoiuurSqaIPGmzYxFMBqzQPDBSwvW6SodYp8_KkGxcv0890vrNVaAwWjmHGC4ZG-Ub81z-zLZBYlp4eenPf5Vw7S99CMmc_G0hiUWEk4Kv2Z5YDirD8jZ8ekna4qWyPNjB/s960/The+beverages+are+low+in+calories+and+will+help+you+along+your+weight+loss+journey..jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Black and white photo of a woman's waist with a measuring tape around it" border="0" data-original-height="640" data-original-width="960" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXu8-Ub0forbnoiuurSqaIPGmzYxFMBqzQPDBSwvW6SodYp8_KkGxcv0890vrNVaAwWjmHGC4ZG-Ub81z-zLZBYlp4eenPf5Vw7S99CMmc_G0hiUWEk4Kv2Z5YDirD8jZ8ekna4qWyPNjB/w320-h213/The+beverages+are+low+in+calories+and+will+help+you+along+your+weight+loss+journey..jpg" title="The beverages are low in calories and will help you along your weight loss journey." width="320" /></a></div><br /><p>We all know that high-calorie food can derail your weight loss plans. Unhealthy beverages can do the same - and so can healthy drinks if they are high in calories. People tend to focus on their food and forget about the beverages that they consume when they are trying to lose weight.</p><p>Don't fall prey to this subtle trap. Liquids can increase your caloric intake significantly without reducing your appetite if you're not careful. Give equal importance to the drinks that you drink if you want to succeed at losing weight.</p><h1 style="text-align: left;">10 Low calorie drinks that help with weight loss</h1><h2 style="text-align: left;">1. Water</h2><p>Water should be the main item on your beverage list. Get into the habit of drinking this most of the time for the sake of your health - regardless of whether you want to lose weight or not.</p><p>This may interest you: <a href="https://sparklepurpose.blogspot.com/2021/02/hot-water-for-weight-loss.html" target="_blank">Hot water for weight loss</a></p><p>Drinking more water is one of the simplest and most important ways to improve your overall health. It may also benefit your waistline. We often mistake dehydration for hunger. </p><p>Water may help to keep you full in between meals and also increase the number of calories that you burn. A healthy metabolism needs water to flush out toxins and byproducts while transporting blood with precious nutrients and energy to the rest of your body.</p><h3 style="text-align: left;">Drink water before each meal to reduce calories consumed</h3><p>Simply drinking a glass of water before your meal will reduce the amount of food or calories that you consume. <a href="https://pubmed.ncbi.nlm.nih.gov/19661958/" target="_blank">This study found that drinking 500 ml (18 ounces) of water before each meal resulted in a 44% greater loss in weight after 12 weeks compared to those who didn't</a>.</p><h3 style="text-align: left;">Cold water increases the amount of calories that you burn while resting</h3><p>Cold water increases your basal metabolic rate (the amount of calories that you burn without exercise). <a href="http://saspotters.blogspot.com/2017/08/body-heat-metabolism.html" target="_blank">Your body burns calories when it needs to warm itself up or cool itself down</a>.</p><p><a href="https://pubmed.ncbi.nlm.nih.gov/21750519/" target="_blank">This study found that overweight children increased their resting metabolism by 25% when they drank cold water</a>. The effect lasted for about an hour.</p><p><a href="https://pubmed.ncbi.nlm.nih.gov/17519319/" target="_blank">500 ml of water increased metabolism by 24% over the course of an hour after ingestion in this study</a>.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvuwAm9AOEsfXb3lU-1ad03DIJX_J_AneouGDSvN667nWI-wTG35nSjFhpc8_5haV1kFjWfYg0_JqUpT1E3e-ees3GykPjZs5pQaFuF3-dFItutQ8H4hsSZP7sP7O0sCpWuGTuE9quM1rv/s640/Studies+find+that+water+consumption+increases+metabolism+for+about+an+hour+afterwards..jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Studies find that water consumption increases metabolism for about an hour afterwards." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvuwAm9AOEsfXb3lU-1ad03DIJX_J_AneouGDSvN667nWI-wTG35nSjFhpc8_5haV1kFjWfYg0_JqUpT1E3e-ees3GykPjZs5pQaFuF3-dFItutQ8H4hsSZP7sP7O0sCpWuGTuE9quM1rv/w214-h320/Studies+find+that+water+consumption+increases+metabolism+for+about+an+hour+afterwards..jpg" title="Lose weight and stay healthy by drinking more water." width="214" /></a></div><br /><h2 style="text-align: left;">2. Coconut water</h2><p>Coconut water is more than a refreshing drink. It is a great option to replenish your body’s electrolytes after a sweaty exercise session or after a hot day at the beach. Coconut water has more potassium (and fewer calories) than regular sports drinks.</p><p>The best part is that it is free from added sugars, sweeteners, colorants, flavor enhancers, preservatives and other unhealthy chemicals that you can expect to find in processed beverages - if you drink 100% natural coconut water.</p><p>It is a great hydration option because of the antioxidant and essential mineral content.</p><p><a href="https://www.verywellfit.com/coconut-water-nutrition-facts-calories-and-health-benefits-4110619" target="_blank">There are 45.6 calories per cup of coconut water</a> - so be sure not to drink unlimited amounts if you want to reduce your calorie intake. Save this treat for special occasions like after your workout.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdJAhJxvHS8yAeGT2kY1DedXdmODfrxSl48xNQSBMFcdUplze-3O9mJaXhsr0bbhqffxh4FQJGN6hIDNZLx7eXPtnosw-Grgw2h6-V3bKl_KyaOVfdMnk123lSgx9Ms9nB8RT5r3CBwJ7_/s720/Coconut+water+is+a+healthy%252C+natural+alternative+to+sports+drinks..jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Coconut water is a healthy, natural alternative to sports drinks." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdJAhJxvHS8yAeGT2kY1DedXdmODfrxSl48xNQSBMFcdUplze-3O9mJaXhsr0bbhqffxh4FQJGN6hIDNZLx7eXPtnosw-Grgw2h6-V3bKl_KyaOVfdMnk123lSgx9Ms9nB8RT5r3CBwJ7_/w213-h320/Coconut+water+is+a+healthy%252C+natural+alternative+to+sports+drinks..jpg" title="Use coconut water to replenish your electrolytes after exercise." width="213" /></a></div><br /><h2 style="text-align: left;">3. Green tea</h2><p>All the hype that you've heard about <a href="http://saspotters.blogspot.com/2017/07/green-tea-benefits.html" target="_blank">the health benefits of green tea</a> is legit.</p><p>It contains a rich concentration of flavonoids, polyphenols and antioxidants that protect your body from cellular damage, carcinogens (which are cancer causing substances), free radical damage and general wear and tear.</p><p>EGCG, an abundant antioxidant in green tea, is used in most weight loss pills.</p><p>This may interest you: <a href="https://sparklepurpose.blogspot.com/2021/03/7-unexpected-benefits-of-green-tea.html" target="_blank">7 unexpected benefits of green tea that you'll kick yourself for not knowing</a></p><p>These ingredients in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3142888/" target="_blank">green tea also help to stop tumor growth</a> by neutralizing free radicals in the body. </p><p><a href="https://www.health.harvard.edu/heart-health/green-tea-may-lower-heart-disease-risk" target="_blank">Green tea may also guard against heart disease</a> by <a href="https://www.medicalnewstoday.com/articles/research-reveals-how-tea-may-lower-blood-pressure" target="_blank">relaxing blood vessels, reducing blood pressure</a> and <a href="https://www.livestrong.com/article/469873-the-effects-of-green-tea-on-blood-clotting/" target="_blank">inhibiting the formation of blood clots</a> that trigger heart attacks and strokes.</p><p><a href="https://www.unilever.co.za/brands/personal-care/pepsodent.html" target="_blank">Green tea also contains fluoride which prevents tooth decay, stops bad breath and strengthens teeth</a>.</p><p><a href="https://www.insider.com/green-tea-benefits" target="_blank">The flavonoids in green tea may strengthen bones as well</a>. This reduces the risk of osteoporosis.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhddJJK_-aNZUbaaBkfOtP9xymCuwqD9Bn0eBhQmBUAMBpTAfwbLGm2scZoec7jRjwvFPKrEtGbFeowLm3zOp1-AZ-U1CSQTL2iUaChQMCDcaOvKQHMFhbZg3XwyaZzmYMDqocuktb5KYJd/s626/Green+tea+may+boost+weight+loss%252C+prevent+cellular+damage%252C+reduce+cancer+and+tumor+growth%252C+prevent+heart+disease%252C+reduce+blood+pressure%252C+prevent+tooth+decay%252C+stop+bad+breath+and+strengthen+bones..jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Green tea may boost weight loss, prevent cellular damage, reduce cancer and tumor growth, prevent heart disease, reduce blood pressure, prevent tooth decay, stop bad breath and strengthen bones." border="0" data-original-height="626" data-original-width="417" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhddJJK_-aNZUbaaBkfOtP9xymCuwqD9Bn0eBhQmBUAMBpTAfwbLGm2scZoec7jRjwvFPKrEtGbFeowLm3zOp1-AZ-U1CSQTL2iUaChQMCDcaOvKQHMFhbZg3XwyaZzmYMDqocuktb5KYJd/w213-h320/Green+tea+may+boost+weight+loss%252C+prevent+cellular+damage%252C+reduce+cancer+and+tumor+growth%252C+prevent+heart+disease%252C+reduce+blood+pressure%252C+prevent+tooth+decay%252C+stop+bad+breath+and+strengthen+bones..jpg" title="Green tea is super healthy." width="213" /></a></div><br /><h2 style="text-align: left;">4. Soy milk</h2><p>Soy milk contains soluble fiber, soy protein and other beneficial plant compounds. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409663/" target="_blank">These compounds lower bad cholesterol levels and triglycerides, which reduce the risk of heart disease</a>.</p><p>If you drink soy milk instead of cow's milk, try to buy soy milk fortified with calcium, Vitamin A and Vitamin D. These nutrients are extremely important and most people who follow the typical western diet don't get enough of them.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJuFq-2UZcujMKt36Y4rYN2vSNOfKs2P4CzXehfDIoL6QVypo61IceDiEKU0kE-i0mQBroRmxTQzMhY6asGKLL7gxteD7N3DGxhzSzH35z8hAatJAkkT3fmvpNZEgvv8OhBKz_IcqnAsP-/s641/Soy+milk+has+plant+protein%252C+soluble+fiber+and+other+plant+compounds+that+may+benefit+heart+health..jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Soy milk has plant protein, soluble fiber and other plant compounds that may benefit heart health." border="0" data-original-height="641" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJuFq-2UZcujMKt36Y4rYN2vSNOfKs2P4CzXehfDIoL6QVypo61IceDiEKU0kE-i0mQBroRmxTQzMhY6asGKLL7gxteD7N3DGxhzSzH35z8hAatJAkkT3fmvpNZEgvv8OhBKz_IcqnAsP-/w213-h320/Soy+milk+has+plant+protein%252C+soluble+fiber+and+other+plant+compounds+that+may+benefit+heart+health..jpg" title="Soy milk may improve heart health." width="213" /></a></div><br /><h2 style="text-align: left;">5. Low sodium tomato juice</h2><p>Processed tomato products are very rich sources of an antioxidant called <a href="https://www.healthline.com/nutrition/lycopene" target="_blank">lycopene</a>.</p><p>This antioxidant has been associated with a reduced risk of lung, stomach, pancreatic and breast cancer. It may also protect the heart and lungs from oxidative damage. This help to ward off heart disease.</p><p>The strong antioxidant activity of tomato juice also has a protective effect against UV radiation for the skin.</p><p>Choose a tomato juice with as little sodium as possible. <a href="https://saspotters.blogspot.com/2015/10/the-importance-of-minerals-and.html" target="_blank">Excess sodium intake is linked to high blood pressure, hypertension, heart disease and stroke and kidney disease</a>. Most processed foods are very high in sodium in order to increase their taste and most people who eat a lot of processed foods already consume much more sodium than they need.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaO8Gzvkq8bZ7tkVKQeDbtzrC9tZ-pIPkQJCGkfMM3xkBi37CYOF9LryCo8aNKZmFmAmSIldCyjRXs6KADfAOhpHKvNbq21kLFY-VzHYD9v2qaMP_CxJTvW4t8Xq0YcE929gdl_Zbo22W8/s635/Lycopene+in+tomatoes+and+tomato+products+may+reduce+the+risk+of+cancer%252C+protect+the+heart+and+lungs+from+oxidative+damage%252C+help+to+ward+off+heart+disease+and+protect+the+skin+from+UV+radiation+damage..jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Lycopene in tomatoes and tomato products may reduce the risk of cancer, protect the heart and lungs from oxidative damage, help to ward off heart disease and protect the skin from UV radiation damage." border="0" data-original-height="635" data-original-width="420" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaO8Gzvkq8bZ7tkVKQeDbtzrC9tZ-pIPkQJCGkfMM3xkBi37CYOF9LryCo8aNKZmFmAmSIldCyjRXs6KADfAOhpHKvNbq21kLFY-VzHYD9v2qaMP_CxJTvW4t8Xq0YcE929gdl_Zbo22W8/w212-h320/Lycopene+in+tomatoes+and+tomato+products+may+reduce+the+risk+of+cancer%252C+protect+the+heart+and+lungs+from+oxidative+damage%252C+help+to+ward+off+heart+disease+and+protect+the+skin+from+UV+radiation+damage..jpg" title="Lycopene in tomatoes may help with cancer, heart, skin and lung health." width="212" /></a></div><br /><h2 style="text-align: left;">6. Cranberry juice</h2><p><a href="that fight off urinary tract infections" target="_blank">Some research suggests that the same anti-bacterial properties that fight off urinary tract infections in cranberry juice may also protect against periodontal disease (gum disease)</a>.</p><p><a href="https://watermark.silverchair.com/dkh254.pdf?token=AQECAHi208BE49Ooan9kkhW_Ercy7Dm3ZL_9Cf3qfKAc485ysgAAApcwggKTBgkqhkiG9w0BBwagggKEMIICgAIBADCCAnkGCSqGSIb3DQEHATAeBglghkgBZQMEAS4wEQQMeQYW20A2MMH06rvoAgEQgIICSpluWkXcvaJUUwptY_QerBbmFgC1ZHMBZVlqxkSuQ_MnDfdl2G5mZX0GterMZtd5m3xzwvWRficVX3PezqcqQWmKRdh1rFejiUFNdMAFFtyfelRM1PE0tpwa6fUSnaSHEoDNtSwnq3hDWPrY1NCxztLc86gZo0CFzGjtfYo0mTwTR_S5jHUfD1HBGIlQ9tndvx4i9oe-bHKOTWqVZYY-KO3T8dnW0dCYDJh3oMYiZT5Y1HLrDpiwOoAdrpiRzz59Cq-MWxNFDWXrwWenv_jVe7Yo5aFK8tMJLx_Us9n8hNXRt7-XPbsmRS_qTe1GTTguwovlFmuLkAhBYSGPflvxG1p-i58pv3_nQ-MQrAngmsMz-wawuZf2HCUxEcH1ehlnXCD7Wgkkl-oZALLWjzwtTqwbx_kryJRU13Lk79sd9W2oDqn3_t35Nf-cwp6nmhUL_c2DqVGA34MaTRgJ7dQAnBxxTITQgjisKpEZYXmPr0YhhSnKurtgBb09Fr-LDtx4tev3i6_epm9-39XdJ2ZxBArgxN6QqLEdzmNVwom-3V-sdteZAizc1uxeCKZbX2FwSzvE9n2AUBtpnek8sfZVZk2sUHB9IZgFAGqGmGQKtVBL79kL_1GfPrsxHiHQKahsiJMdxwsNisv4__RZemJK4AN4Z7_gsfua9Bf-bmsK3xfKbqxZFF338DyUjWGzeKbf0OVKtAE3J-nQvi9dlRn1XB6emq4wRXkeAoMkSUdd-uxeyJmI1hV_P6qg5rQwfnqpySDa-e6k6dQ79_M" target="_blank">A compound in cranberry juice called NDM inhibits bacteria from sticking to the gums and teeth</a>.</p><p>You need to be careful of fruit juices because of their high <a href="https://sparklepurpose.blogspot.com/2021/02/7-devastating-effects-of-sugar-on-your.html" target="_blank">sugar</a> content - especially if you want to lose weight. This drink serves as a nice treat if you have an overbearing craving for something sweet. Limit your intake one glass (six to eight ounces) of cranberry juice per day.</p><p>We recommend making it yourself for the best health benefits, but make sure that the label says 100 percent fruit juice (not juice drink, cocktail or concentrate) if you are going to buy it ready-made. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgICaUO93dPD9wJLfhOqhpbdIKU4FD57EjswFBmMlp7hgO82dVHMaqDcGFEFkMLqKExYKDxPd8B01gxfqOOJu9_SvEwz9SWeldpHSn7W3lVzjY7dWMPTY8FoX_dnx26xGqj7dvDjge5odwn/s720/Cranberry+juice+may+prevent+gum+disease+in+the+same+way+that+it+helps+with+urinary+tract+infections+because+of+its+ability+to+stop+bacteria+from+sticking+around..jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Cranberry juice may prevent gum disease in the same way that it helps with urinary tract infections because of its ability to stop bacteria from sticking around." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgICaUO93dPD9wJLfhOqhpbdIKU4FD57EjswFBmMlp7hgO82dVHMaqDcGFEFkMLqKExYKDxPd8B01gxfqOOJu9_SvEwz9SWeldpHSn7W3lVzjY7dWMPTY8FoX_dnx26xGqj7dvDjge5odwn/w213-h320/Cranberry+juice+may+prevent+gum+disease+in+the+same+way+that+it+helps+with+urinary+tract+infections+because+of+its+ability+to+stop+bacteria+from+sticking+around..jpg" title="Cranberry juice may help to prevent gum disease." width="213" /></a></div><br /><h2 style="text-align: left;">7. Coffee</h2><p><a href="https://sparklepurpose.blogspot.com/2021/02/how-caffeine-affects-your-brain-coffee.html" target="_blank">Coffee contains caffeine</a> which acts as a stimulant. This can help with <a href="https://www.blogger.com/blog/post/edit/4023608892013337084/6009937248950997125#" target="_blank">weight loss</a>.</p><p>Many weight loss pills have high amounts of caffeine. Pre-workout supplements also generally have high amounts of caffeine because it increases energy levels.</p><p>Caffeine may also work as an appetite suppressant. It may therefore reduce energy intake and boost your metabolism (the amount of calories that your body burns throughout the day) to help you lose weight. </p><p><a href="https://pubmed.ncbi.nlm.nih.gov/23671022/" target="_blank">One study investigated the appetite-suppressing effects of caffeine</a>. Those who drank coffee containing 6 milligrams of caffeine per kilogram of body weight consumed significantly fewer calories than those who consumed less or no caffeine. </p><p>Try to get used to having your coffee without milk, cream, sugar or sweeteners. All of these things may increase your calorie count or lead too weight gain - <a href="https://saspotters.blogspot.com/2020/01/artificial-sweeteners-weight-gain-unhealthy.html" target="_blank">even sweeteners</a>.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSX5JghyphenhyphenirfifA0NMWII8okuFChBAACfAiBVVxMkRHA8p6fZK-qCaf5x4lXCysCtm-D3UqqHFDq_0RiJt7POS0-RWwWyd6QxrDeaOyZAiBrnhs2VSJjdnv59HxW_Kf4zELzYi5JBLt6s3Z/s638/The+caffeine+in+coffee+may+increase+energy+levels+and+reduce+hunger+at+the+same+time..jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="The caffeine in coffee may increase energy levels and reduce hunger at the same time." border="0" data-original-height="638" data-original-width="425" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSX5JghyphenhyphenirfifA0NMWII8okuFChBAACfAiBVVxMkRHA8p6fZK-qCaf5x4lXCysCtm-D3UqqHFDq_0RiJt7POS0-RWwWyd6QxrDeaOyZAiBrnhs2VSJjdnv59HxW_Kf4zELzYi5JBLt6s3Z/w213-h320/The+caffeine+in+coffee+may+increase+energy+levels+and+reduce+hunger+at+the+same+time..jpg" title="Coffee may to help people to lose weight." width="213" /></a></div><br /><h2 style="text-align: left;">8. Maple water</h2><p>Maple water is very different to maple syrup. It is made from unprocessed tree sap. Maple water is 98% water - and free from the additives and preservatives that can wreak havoc on our health.</p><p>It has a slightly sweet taste with a little bit of natural sugar and 15 calories per 8-ounce glass. </p><p><a href="https://www.eatingwell.com/article/7676558/what-is-maple-water-and-should-you-be-drinking-it/" target="_blank">Maple water can boost exercise performance, hydrate the body when it needs it the most, reduce inflammation, and give the body a healthy dose of antioxidants to ward off disease</a>.</p><p>Similar to coconut water and cranberry juice, this beverage is healthy for you - but don't overdo it. The small amount of sugar can add up quickly if you drink too much of it. Save this tasty beverage for after your exercise session or for when you crave something sweet to drink.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTnT5Rdb5vRploKMONLzOLPuSOpNkMYWCwc2j22qkd8jQHhBQWwD2y8mfEZojiVAhSKpxsavXfXwx39LjGO0P0upOSEizb6rthb8KXAOkIbA-CY-N2bSX7mCws-9G-Ij2J3gyDSkWy2Dra/s640/Maple+water+is+a+slightly+sweet+alternative+to+soda+that+has+anti-inflammatory+benefits..jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Maple water is a slightly sweet alternative to soda that has anti-inflammatory benefits." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTnT5Rdb5vRploKMONLzOLPuSOpNkMYWCwc2j22qkd8jQHhBQWwD2y8mfEZojiVAhSKpxsavXfXwx39LjGO0P0upOSEizb6rthb8KXAOkIbA-CY-N2bSX7mCws-9G-Ij2J3gyDSkWy2Dra/w214-h320/Maple+water+is+a+slightly+sweet+alternative+to+soda+that+has+anti-inflammatory+benefits..jpg" title="Maple water is a healthy alternative to soda beverages." width="214" /></a></div><br /><h2 style="text-align: left;">9. Low sugar protein powder</h2><p>Whey, casein, pea or hemp protein powder all gives you the same effect: fullness. Protein is an amazing choice if you need to reduce hunger and feel fuller for longer.</p><p>It is also super convenient and easy to mix with water so that you have something to make you full before you choose something unhealthy out of hunger.</p><p>As a result of the fullness, you will eat fewer calories after a protein shake. This helps with cutting down your calories.</p><p>Protein also plays a vital role in your body’s cell functions and your body's ability to replace or rebuild muscle after exercise. A protein shake is a healthy drink to add to your daily routine while getting good nutrients.</p><p>There are many protein shakes that are made specifically to help people who want to lose weight.</p><p>Protein powder isn’t as low in calories as the other beverages on this list because protein has 7 calories per gram. It is still possible to find a good option under 200 calories per serving. Check the nutrition label and avoid added sugars or other unhealthy ingredients.</p><p>I would personally look for an option that is high in protein, low in sugar and has added vitamins and minerals. It would be a bonus if you could find one with fiber as well.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLRXjxGtvKxnHjHoYXr1V-IClRa-HwPEA5FDewB5t4U3HZCl8Wagy0GK_GBjmURY9r75R6KcmjDbHNjebIEewjAwKsYb4NogM15mdBUypaM70N3HSfYNX3bQS5AzK4eQf-2qfxv_mBznM_/s720/Protein+shakes+are+a+convenient+way+to+stay+full+and+avoid+unhealthy+food+when+you+don%2527t+have+access+to+healthy+food+on+the+go..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Protein shakes are a convenient way to stay full and avoid unhealthy food when you don't have access to healthy food on the go." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLRXjxGtvKxnHjHoYXr1V-IClRa-HwPEA5FDewB5t4U3HZCl8Wagy0GK_GBjmURY9r75R6KcmjDbHNjebIEewjAwKsYb4NogM15mdBUypaM70N3HSfYNX3bQS5AzK4eQf-2qfxv_mBznM_/w213-h320/Protein+shakes+are+a+convenient+way+to+stay+full+and+avoid+unhealthy+food+when+you+don%2527t+have+access+to+healthy+food+on+the+go..jpg" title="Use protein shakes to avoid temptation for unhealthy food choices." width="213" /></a></div><br /><h2 style="text-align: left;">10. Vegetable juices</h2><p>Getting your recommended daily dose of vegetables can be very difficult. While you still need to eat plenty of raw fruit and vegetables, vegetable juice can help you to get some of their vitamins, minerals, antioxidants and plant compounds on the go.</p><p>Vegetable juice increases your intake of these precious nutrients and may even help you to lose weight.</p><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841082/" target="_blank">Participant who drank 16 ounces of vegetable juice while following a low-calorie diet lost significantly more weight than those who didn't</a>.</p><p>Avoid high-sugar ingredients and stick to low-calorie drinks like <a href="https://www.healthline.com/nutrition/celery-juice-for-weight-loss" target="_blank">celery juice</a>. <a href="https://www.healthline.com/nutrition/carrot-juice-benefits" target="_blank">Carrot juice</a> is one of the healthiest options when it comes to vegetable juice.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdbMb-RWi3DUot1hHvvuJHX3vqYj5smnYy8qgPuCeO2keV-AoApFDCNTEB-9j5U6cpQdniugb-S-kc24HiNeVKaCT901mDZhEYP5ZfevTxmAs9T0xbnpXfNDpG3_xNdus1lw_lL-XKSKZT/s640/Vegetable+juices+are+a+nice+break+from+water+that+give+you+lots+of+fiber%252C+vitamins%252C+minerals+and+other+healthy+compounds..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Vegetable juices are a nice break from water that give you lots of fiber, vitamins, minerals and other healthy compounds." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdbMb-RWi3DUot1hHvvuJHX3vqYj5smnYy8qgPuCeO2keV-AoApFDCNTEB-9j5U6cpQdniugb-S-kc24HiNeVKaCT901mDZhEYP5ZfevTxmAs9T0xbnpXfNDpG3_xNdus1lw_lL-XKSKZT/w214-h320/Vegetable+juices+are+a+nice+break+from+water+that+give+you+lots+of+fiber%252C+vitamins%252C+minerals+and+other+healthy+compounds..jpg" title="Use vegetable juice to stay healthy and increase your fruit and vegetable intake." width="214" /></a></div><br /><p><br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPTtIt9_KbEzDZcGhua6vVo3UDrjmNBaFg9W4MYZyq4SmNeyHzN4Lee6v_8FacH5Q3uHjlwPVRHCRPIHWR92O0-EJuIeRqRM8iil217RWTLhwNqbF-a9rob8PrWuRKdlfYXq_k22y6g_RP/s448/Remove+skin+tannning+naturally.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Remove skin tanning naturally" border="0" data-original-height="252" data-original-width="448" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPTtIt9_KbEzDZcGhua6vVo3UDrjmNBaFg9W4MYZyq4SmNeyHzN4Lee6v_8FacH5Q3uHjlwPVRHCRPIHWR92O0-EJuIeRqRM8iil217RWTLhwNqbF-a9rob8PrWuRKdlfYXq_k22y6g_RP/w320-h180/Remove+skin+tannning+naturally.jpg" title="How to remove your suntan naturally" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://sparklepurpose.blogspot.com/2021/04/how-to-remove-suntan-at-home-12-home.html" target="_blank">12 Home remedies to make your tan disappear</a></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY5zdoY_DamyOrmLsiiRgExnO4sil77PAIdkKTPfnYx5IdVF1dJdpvUPBAFJMGjmUjnF4l6KrNeQvQBtGePdi2_vWGVXG31R-dWDnA7MxGKeQHjtRjVJTIVzLHYcliT3iE8BIg4NijbWOy/s448/Health+benefits+of+guava.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Guava on a tree" border="0" data-original-height="298" data-original-width="448" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY5zdoY_DamyOrmLsiiRgExnO4sil77PAIdkKTPfnYx5IdVF1dJdpvUPBAFJMGjmUjnF4l6KrNeQvQBtGePdi2_vWGVXG31R-dWDnA7MxGKeQHjtRjVJTIVzLHYcliT3iE8BIg4NijbWOy/w320-h213/Health+benefits+of+guava.jpg" title="Health benefits of guava" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://sparklepurpose.blogspot.com/2021/03/9-healthy-benefits-of-eating-guava.html" target="_blank">9 Health benefits of eating guava</a></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinsKOZgoWLsjD6PsHjT3fIAn4Dfm2YrC6Xj0bmyoXkOKwmAcqZUuIHEwU8uS-ZYItvP0ZZk6y352YPgPYP1UMVxtIWujO5s8wba4uoZqx51i_HNQsmFnl93LuHN6e5e2oxjJHSc9rJzJ53/s448/Run+everyday+to+live+longer.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Running" border="0" data-original-height="298" data-original-width="448" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinsKOZgoWLsjD6PsHjT3fIAn4Dfm2YrC6Xj0bmyoXkOKwmAcqZUuIHEwU8uS-ZYItvP0ZZk6y352YPgPYP1UMVxtIWujO5s8wba4uoZqx51i_HNQsmFnl93LuHN6e5e2oxjJHSc9rJzJ53/w320-h213/Run+everyday+to+live+longer.jpg" title="Run everyday to live longer" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://sparklepurpose.blogspot.com/2021/02/running-everyday-can-help-you-live.html" target="_blank">Can running every day help you live longer?</a></td></tr></tbody></table>Saguren Redyrshttp://www.blogger.com/profile/02162616436687552839noreply@blogger.com0tag:blogger.com,1999:blog-4023608892013337084.post-89657916702825910162021-04-26T07:13:00.004-07:002021-04-26T07:13:44.744-07:003 Benefits of strength training<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1mhjMVBjSf10O7rv01AYcdAHKQzSXjYhhLapIa7lLQ3QsF5656txXS5Nv-4Gl3l2JWE2HGJDc9lDFo1Wb26YsH_fDQmPaY7K02aRDcjUBX1rpI2Y7OPtyRQFrlB6KQTze-9ERAec8QMHQ/s960/Strength+training+has+many+benefits.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Lady doing leg presses at the gym" border="0" data-original-height="637" data-original-width="960" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1mhjMVBjSf10O7rv01AYcdAHKQzSXjYhhLapIa7lLQ3QsF5656txXS5Nv-4Gl3l2JWE2HGJDc9lDFo1Wb26YsH_fDQmPaY7K02aRDcjUBX1rpI2Y7OPtyRQFrlB6KQTze-9ERAec8QMHQ/w320-h212/Strength+training+has+many+benefits.jpg" title="Strength training has many benefits" width="320" /></a></div><br /><p>If you knew that a particular exercise would benefit your body balance, overall health and help you to lose weight; would you do it? Of course - you would get started right away. This form of training can provide all of these benefits - and much more.</p><h2 style="text-align: left;">Strength training</h2><p>Strength training, also called weight training or resistance training, is a physical activity designed to improve overall fitness by exercising a particular muscle on the body. Muscle training involves weight machines, free-weights or using your body weight to do the exercise.</p><p>According to Neil Pire, an exercise physiologist and a national director of wellness, the human growth principle is to overload the muscle to get stronger and adapt to training.</p><p>It’s also important for people to know that strength training is not about bodybuilders lifting weights and looking big in the gym. Being consistent in training also helps to prevent the loss of lean muscle from Sarcopenia, a term that refers to the loss of muscle mass due to aging.</p><p>Strength training is also a vital part of your general fitness and helps people of all ages who have arthritis, obesity, or related heart conditions.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgb2n6JTppuTb3lJpydK21j8Nycb1-2ePMXl0C_omcORgEIzXiYyPSBSca9cofUjytVzASEFxoXtxX7I3xQCdQl9VZqb_uhjKzUUhMrNVI6t9_ZYbFdrpMgQzgQUEkjlwEPoRBb4CwkC_bq/s641/Strength+training+is+extremely+beneficial+for+people+with+arthritis%252C+obesity+and+heart+conditions..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Strength training is extremely beneficial for people with arthritis, obesity and heart conditions." border="0" data-original-height="641" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgb2n6JTppuTb3lJpydK21j8Nycb1-2ePMXl0C_omcORgEIzXiYyPSBSca9cofUjytVzASEFxoXtxX7I3xQCdQl9VZqb_uhjKzUUhMrNVI6t9_ZYbFdrpMgQzgQUEkjlwEPoRBb4CwkC_bq/w213-h320/Strength+training+is+extremely+beneficial+for+people+with+arthritis%252C+obesity+and+heart+conditions..jpg" title="Health benefits of strength training" width="213" /></a></div><p><br /></p><p>According to the <a href="https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf" target="_blank">Physical Activity Guidelines for Americans</a>, the Health and Human Services (HHS) department suggests strength training for adolescents and children.</p><p>Children between the ages of 6 and 17 should incorporate strength training for sixty minutes at least three days a week. Adults should aim to do moderate or intense training twice weekly. However, for intermediate trainers, you can train up to four times a week. Even though you are doing a lot of training, you need to rest in between strength workouts.</p><p>Strength training helps you to get better during workouts and also get better between the workouts in terms of endurance. It’s paramount that you give yourself rest days in between to allow your body to recover and rebuild. Rest and a proper diet allow your body to rebuild and recover from the rigorous training.</p><h1 style="text-align: left;">How does strength training help your health?</h1><p>Apart from the frequent benefits that you see on social media, strength training helps in other ways too. Here are three ways that strength training benefits your body and lifestyle.</p><h2 style="text-align: left;">1. Strength training makes you fitter and stronger</h2><p>This one is obvious, but it should not be overlooked. The strength of muscle tissue is important. It makes it easier for you to use your muscles daily. I especially recommend exercise when one is older to slow down the muscle loss process.</p><p>Strength training is also referred to as resistance training since it has toning and strengthening aspects involved. The resistant forces help someone to grow if they are consistent in doing the exercises.</p><p>Isometric resistance involves contracting muscles against an object that is not moving, such as doing push-ups. Your diet also matters when strength training. You can research the benefits of a <a href="https://www.karinainkster.com/vegan-strength-training" target="_blank">vegan diet for strength training</a>.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZzaWpV7w4ng-8_C5d7u3C6hnxTqkN1h8_F3e_7qUMLkxYTsuKVGcyZFZ_ReSHGHuhO5I2EJ2eZhuhNkSHfksRMWVKz7D_tym_1ydiiuaZTi1qIGPXqizrM3K0dtZ1GKYLUA_izOcA6Hod/s638/Strength+training+is+for+anybody+who+wants+to+prolong+their+lifespan..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Strength training is for anybody who wants to prolong their lifespan." border="0" data-original-height="638" data-original-width="426" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZzaWpV7w4ng-8_C5d7u3C6hnxTqkN1h8_F3e_7qUMLkxYTsuKVGcyZFZ_ReSHGHuhO5I2EJ2eZhuhNkSHfksRMWVKz7D_tym_1ydiiuaZTi1qIGPXqizrM3K0dtZ1GKYLUA_izOcA6Hod/w214-h320/Strength+training+is+for+anybody+who+wants+to+prolong+their+lifespan..jpg" title="Strength training is for everybody." width="214" /></a></div><br /><h2 style="text-align: left;">2. Protects muscle mass and bone health</h2><p>When you hit 30 years of age, a normal human body starts losing 3 to 5 percent of lean mass for each year that you age.</p><p>According to the Bone and Mineral Research Journal published in 2017, the study showed that strength training counteracts this.</p><p>The journal showed that 30 minutes of twice-a-week, high impact training improves functional performance, structure, bone density and strength in postmenopausal women who have a low bone mass that negatively affected them.</p><p>Additionally, HHS highlights that for everyone, muscle-strengthening activities help to preserve strength, muscle mass and power - which are important for muscle health, joints and bones as we grow older.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEUd2PEEG6qgtTJ4cQ6ln1oI9dmxoAstWI_c7kTHWfC6uhDWADSy-sWU0K9bkUKJ0k62OARYsizRirP7vIlbWE2z57euV596kaOGqvKWW6PiP8J-hkN5eeuFeQGQ52zcZrFqIQHtf5WoHK/s640/Strength+training+helps+to+preserve+strength%252C+mass+and+power+in+the+muscles%252C+joints+and+bones+as+we+grow+older..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Strength training helps to preserve strength, mass and power in the muscles, joints and bones as we grow older." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEUd2PEEG6qgtTJ4cQ6ln1oI9dmxoAstWI_c7kTHWfC6uhDWADSy-sWU0K9bkUKJ0k62OARYsizRirP7vIlbWE2z57euV596kaOGqvKWW6PiP8J-hkN5eeuFeQGQ52zcZrFqIQHtf5WoHK/w214-h320/Strength+training+helps+to+preserve+strength%252C+mass+and+power+in+the+muscles%252C+joints+and+bones+as+we+grow+older..jpg" title="Strength training helps to keep you younger for longer." width="214" /></a></div><br /><h2 style="text-align: left;">3. Strength training helps to keep the weight off</h2><p>Aerobic activities like running, walking, and cycling are good ways to increase the number of calories that you burn daily.</p><p>On the other side, strength training also helps - but does not burn lots of calories during the workout.</p><p>Experts in sports and exercise training say that strength training helps to increase the metabolism rate for your body during the day when you are not doing any exercises.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq4cukRaXGlWGGJY9v94s0ZMRjeslv1tSXtG6x-hOt6jEqvnqcpXAlzDyoUcsANbx99LjHMEUIxgOB-Z9VvWnfbZZsv7DODCUqEUjOG3WbDGwqeLyoXKceKt6efHxOE0WK4lYoiz1h_EAx/s720/Strength+training+increases+your+metabolism+-+which+increases+the+amount+of+calories+that+you+burn+throughout+the+day%2521.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Strength training increases your metabolism - which increases the amount of calories that you burn throughout the day!" border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq4cukRaXGlWGGJY9v94s0ZMRjeslv1tSXtG6x-hOt6jEqvnqcpXAlzDyoUcsANbx99LjHMEUIxgOB-Z9VvWnfbZZsv7DODCUqEUjOG3WbDGwqeLyoXKceKt6efHxOE0WK4lYoiz1h_EAx/w213-h320/Strength+training+increases+your+metabolism+-+which+increases+the+amount+of+calories+that+you+burn+throughout+the+day%2521.jpg" title="Use strength training as a vital part of your weight loss strategy." width="213" /></a></div><br /><h2 style="text-align: left;">Conclusion</h2><p>Good resistance exercises help to increase post-exercise oxygen consumption. Post-exercise oxygen consumption refers to the calories that your body will continue to burn after a rigorous exercise - whether through strength training or aerobics.</p>Saguren Redyrshttp://www.blogger.com/profile/02162616436687552839noreply@blogger.com0tag:blogger.com,1999:blog-4023608892013337084.post-12386602463616670332021-04-26T01:56:00.000-07:002021-04-26T01:56:12.037-07:007 Health benefits of bathing with cold water<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8b1eWjQhDmXkR4HuzK0rNCCOpTOXbzEkwPZudEp1IBpDeFNZ8tdWS2arJ2-yTcilUfwxZzCO9a18DdDHCLdGJhxlr9hi5WvmX2Mkh9DHPhbmE_ZmQYvOhfnM_yTn4idzqUxBT7fKWUkub/s960/Health+benefits+of+bathing+or+showering+with+cold+water.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Man under a waterfall bathing in the river" border="0" data-original-height="635" data-original-width="960" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8b1eWjQhDmXkR4HuzK0rNCCOpTOXbzEkwPZudEp1IBpDeFNZ8tdWS2arJ2-yTcilUfwxZzCO9a18DdDHCLdGJhxlr9hi5WvmX2Mkh9DHPhbmE_ZmQYvOhfnM_yTn4idzqUxBT7fKWUkub/w320-h212/Health+benefits+of+bathing+or+showering+with+cold+water.jpg" title="Health benefits of bathing or showering with cold water" width="320" /></a></div><br /><p>This article is written by <a href="https://sparklepurpose.blogspot.com/" target="_blank">Sparkle Purpose</a>. Follow Sparkle Purpose on <a href="https://twitter.com/Utkarsh48809560" target="_blank">Twitter</a> and <a href="http://in.pinterest.com/teamsparklepurpose" target="_blank">Pinterest</a>.</p><p>We're about to get real cold, real quick - and your body will thank you for it. Bathing in cold water will benefit your mind, body and wallet.</p><h1 style="text-align: left;">7 Health benefits of bathing with cold water</h1><div><div><div>1. Increases energy and mental alertness </div><div>2. Improves mood </div><div>3. Shinier hair and healthy skin </div><div>4. Boosts your immune system </div><div>5. Increases metabolism and helps with weight loss</div><div>6. Fights depression and anxiety</div><div>7. Relieves muscle soreness</div></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgByx0ZwFOvKALoCYcPFJgz69xGy14ysBttbRy-Bms_Ly5Dy4L775kgFWXHz-1Gp9I_xYL61KT0LBINoytwR4E57Ld7ew_rDp0Vkl3Fgh-1ipr9byBW535UUBwDeM_lYuK6t217fBek3LZ4/s720/Health+benefits+of+bathing+with+cold+water.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Health benefits of bathing with cold water" border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgByx0ZwFOvKALoCYcPFJgz69xGy14ysBttbRy-Bms_Ly5Dy4L775kgFWXHz-1Gp9I_xYL61KT0LBINoytwR4E57Ld7ew_rDp0Vkl3Fgh-1ipr9byBW535UUBwDeM_lYuK6t217fBek3LZ4/w213-h320/Health+benefits+of+bathing+with+cold+water.jpg" title="Cold showers and cold baths are healthy." width="213" /></a></div><br /><div><br /></div><h2 style="text-align: left;">1. Bathing with cold water increases your energy and mental alertness </h2><div>Who doesn't get the shock of their life when a stream of ice-cold water sprays on their face and body?</div><div><br /></div><div>This shock is actually very natural. It creates an influx of adrenaline and noradrenaline. These hormones increase energy levels dramatically - and the effect lasts for hours. Some even say that <a href="https://www.idiva.com/health-wellness/diet-detox/morning-rituals-that-wake-you-up-better-than-coffee/17032378" target="_blank">cold showers are better at waking you up than a cup of coffee in the morning</a>!</div><div><br /></div><div><a href="https://uk.style.yahoo.com/morning-shower-trick-mood-booster-130202165.html" target="_blank">Celebrities like Katherine Hepburn and Miranda Kerr</a> are major advocates of the practice. They use it to reap the benefits of increased physical and mental energy.</div><div><br /></div><div>The cold water alerts your brain, accelerates your heart rate, increases your oxygen intake and boosts your energy within seconds. The effects of this can last well into your day and accumulate into better overall energy levels over time.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4cqPlEUbIKEmtO1F3pDxBb57l4D0GprGcpPX31-WHur5_JOjYBLYTJ7EP-4fl5PKsihGtLhRtOv2tJ9KwSPhYPzXKg7slPO2ICjHgHuikuZAfB0d8qgmacl0YYfgXFTNYq4WJqoBwg2yA/s640/A+cold+bath+or+a+cold+shower+increases+your+energy+levels+immediately+and+keeps+energy+levels+high+for+hours+afterwards..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="A cold bath or a cold shower increases your energy levels immediately and keeps energy levels high for hours afterwards." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4cqPlEUbIKEmtO1F3pDxBb57l4D0GprGcpPX31-WHur5_JOjYBLYTJ7EP-4fl5PKsihGtLhRtOv2tJ9KwSPhYPzXKg7slPO2ICjHgHuikuZAfB0d8qgmacl0YYfgXFTNYq4WJqoBwg2yA/w214-h320/A+cold+bath+or+a+cold+shower+increases+your+energy+levels+immediately+and+keeps+energy+levels+high+for+hours+afterwards..jpg" title="Bathing with cold water improves your energy levels instantly." width="214" /></a></div><br /><h2 style="text-align: left;">2. Bathing with cold water improves your mood </h2><div>You might be skeptical about the idea that cold showers have a relaxing effect.</div><div><br /></div><div><a href="https://www.sciencedirect.com/science/article/abs/pii/0891584994900302" target="_blank">This study found out that exposure to cold water increases glutathione and improves levels of uric acid.</a> The study also found that these levels changed over time and that regular exposure actually 'hardened' the body and improved its ability to cope with any type of stress - all thanks to regular cold exposure.</div><div><br /></div><div><a href="https://www.healthline.com/health/glutathione-benefits" target="_blank">Glutathione has a range of health benefits from reducing oxidative stress, improving psoriasis, reducing cell damage in the liver, improving insulin resistance and improving artery health to reducing Parkinson's, decreasing autoimmune disease, lowering oxidative stress in children with autism, slowing the impact of diabetes and reducing respiratory disease symptoms.</a></div><div><br /></div><div>Ironically, cold exposure reduces stress as your body fights to cope with the sudden drop in external temperature. It is similar to the high that you get after a good workout.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBZQuw6lNYVrs2gGlyp_Zq59GCOBBcN0CqCZg5OD1qVVaypL7vnzEQrc0f9yduvEeZ2kcxxaO65Oy7wGRg6ZY3I2FRLE_td8AKWp9yJM1mQx4Mwe8cnbK0yIg6gqwmW3C-rnv21Q3jh4Sh/s720/Cold+showers+improve+your+mood+instantly+and+reduce+the+negative+effects+of+all+kinds+of+stress+over+time..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Cold showers improve your mood instantly and reduce the negative effects of all kinds of stress over time." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBZQuw6lNYVrs2gGlyp_Zq59GCOBBcN0CqCZg5OD1qVVaypL7vnzEQrc0f9yduvEeZ2kcxxaO65Oy7wGRg6ZY3I2FRLE_td8AKWp9yJM1mQx4Mwe8cnbK0yIg6gqwmW3C-rnv21Q3jh4Sh/w213-h320/Cold+showers+improve+your+mood+instantly+and+reduce+the+negative+effects+of+all+kinds+of+stress+over+time..jpg" title="Cold showers and cold water exposure increases your ability to cope with stress." width="213" /></a></div><br /><h2 style="text-align: left;">3. Bathing in cold water gives you shinier hair and beautiful skin </h2><div>The cold temperature of the water tightens the pores on your skin and scalp. This helps to prevent the loss of the natural oils which are needed to moisturize your skin and hair.</div><div><br /></div><div>Sealed pores also prevent dirt from getting into your skin. Increased natural oil retention, decreased dirt absorption and the antioxidant activity (prevention of cell damage) of glutathione discussed above all contribute to <a href="https://sparklepurpose.blogspot.com/2021/02/18-natural-ways-to-get-clear-and-bright.html" target="_blank">glowing and healthy skin</a>. </div><div><br /></div><div>Your hair will become more luxurious, shinier and thicker - even if you process it through excess heat, styling products and dyes. This is in direct contrast to warm water which strips away the natural oils while you wash it.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2lnO44qJBiqTZS2GC_tT0vNkZt_WjrtytwuTZhW75D_isR6TOVTSra29HZxXcZ7Cdq1fElpZ9tyzZCkXw0e7gXBre5h8p5m47nVUPOBSQxQ1CmtuZDaaxggx3e5S_GM3WjyyGw8Hm4aBB/s640/Cold+water+increases+natural+oil+retention%252C+reduces+dirt+absorption+and+prevents+cell+damage+in+your+hair+and+skin..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Cold water increases natural oil retention, reduces dirt absorption and prevents cell damage in your hair and skin." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2lnO44qJBiqTZS2GC_tT0vNkZt_WjrtytwuTZhW75D_isR6TOVTSra29HZxXcZ7Cdq1fElpZ9tyzZCkXw0e7gXBre5h8p5m47nVUPOBSQxQ1CmtuZDaaxggx3e5S_GM3WjyyGw8Hm4aBB/w214-h320/Cold+water+increases+natural+oil+retention%252C+reduces+dirt+absorption+and+prevents+cell+damage+in+your+hair+and+skin..jpg" title="Cold water is good for your skin and hair." width="214" /></a></div><br /><h2 style="text-align: left;">4. Bathing in cold water boosts your immune system </h2><div>Your body's natural defense system gets stronger when you bathe in cold water regularly. Your <a href="https://sparklepurpose.blogspot.com/2021/03/9-foods-to-boost-your-immune-system.html" target="_blank">immune system</a> defends your body against germs like bacteria, viruses, fungi and mold that make you sick.</div><div><br /></div><div><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049052/" target="_blank">Cold water stimulates immune cell production (see the studies)</a>. This has a cumulative effect - the more often you expose your body to the cold, the stronger your immune system becomes. </div><div><br /></div><div>This happens when your body warms up during and after being exposed to cold water. <a href="https://saspotters.blogspot.com/2017/08/body-heat-metabolism.html" target="_blank">Your metabolism increases during cold exposure in order to create heat</a>. This activates your immune system and releases more white blood cells.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy1gSofKIankK0nNr-rJY8N8a5CajRwOS-1w3vCyQJtYIelTCzM-CbAEoiMUaXwL6m0lA7jUT7wucvxl5AedsFbRPGEDkoTwOnAjimrmmjO6gPss4GKjNX8Bg4OJM503KGQsRodCkJC_Qt/s640/Cold+water+exposure+increase+immune+cell+generation..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Cold water exposure increase immune cell generation." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy1gSofKIankK0nNr-rJY8N8a5CajRwOS-1w3vCyQJtYIelTCzM-CbAEoiMUaXwL6m0lA7jUT7wucvxl5AedsFbRPGEDkoTwOnAjimrmmjO6gPss4GKjNX8Bg4OJM503KGQsRodCkJC_Qt/w214-h320/Cold+water+exposure+increase+immune+cell+generation..jpg" title="Bathing and showering in cold water boosts your immune system." width="214" /></a></div><br /><h2 style="text-align: left;">5. Bathing in cold water helps with weight loss</h2><div>Should you <a href="https://sparklepurpose.blogspot.com/2021/02/9-cool-health-benefits-of-sweating.html" target="_blank">sweat</a> to help with weight loss? You should, but another great way to lose weight is through cold water exposure.</div><div><br /></div><div>The human body has two types of fat. That is, white fat and brown fat. </div><div><br /></div><div>White fat stores calories to be used as food. It is the stubborn fat that you want to lose from your waist, <a href="https://sparklepurpose.blogspot.com/2021/03/top-5-exercise-for-burning-thigh-fat.html" target="_blank">lower back, neck and thighs</a>. </div><div><br /></div><div>Brown fat (or brown adipose tissue) is used to generate heat. It is the kind of fat that you want to keep on your body. It helps your body to maintain its warm and fuzzy temperature.</div><div><br /></div><div>Brown fat decreases as we grow up. White fat tends to increase.</div><div><br /></div><div>Brown fat can be activated and regenerated. The more brown fat you have, the better your body can warm itself up whenever you get cold - and the greater the amount of calories you can burn when you get cold. You can literally train yourself to burn more and more calories by bathing in cold showers regularly.</div><div><br /></div><div>Your body will only convert white fat into brown fat when it needs to adapt to cold temperature. This is one of the reasons why cold water exposure gets easier over time if you do it regularly - you have more calories to turn into heat each time.</div><div><br /></div><div>Remember to do everything in moderation. You can't expect to sit under a cold shower until you've lost a pound. It doesn't work that way. If your body isn't accustomed to warming itself up in the cold, your temperature will drop too low and this can lead to <a href="https://www.mayoclinic.org/diseases-conditions/hypothermia/symptoms-causes/syc-20352682" target="_blank">hypothermia</a>. This can lead to many health risks, including death.</div><div><br /></div><div>Start off small and give your body time to adjust.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj00FKeUxueNLHr0pURIrzpTlXN3c-1OxIa1W651poDkUbAbfhRMkyAo8GkekHqdfRQ-QgFubgSQpYnx5MdcE-vVLFyRoUT98xt5Km3iWv6CuhPzFsCcj1QffyHyQcvhN-w9rhy51D4OkzT/s640/Your+body+gets+better+at+turning+fat+into+energy+every+time+that+you+expose+yourself+to+cold+water..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Your body gets better at turning fat into energy every time that you expose yourself to cold water." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj00FKeUxueNLHr0pURIrzpTlXN3c-1OxIa1W651poDkUbAbfhRMkyAo8GkekHqdfRQ-QgFubgSQpYnx5MdcE-vVLFyRoUT98xt5Km3iWv6CuhPzFsCcj1QffyHyQcvhN-w9rhy51D4OkzT/w214-h320/Your+body+gets+better+at+turning+fat+into+energy+every+time+that+you+expose+yourself+to+cold+water..jpg" title="Bathing or showering with cold water improves metabolism and teaches your body to turn fat into energy." width="214" /></a></div><br /><h2 style="text-align: left;">6. Bathing with cold water fights depression and anxiety</h2><div><a href="https://www.who.int/news-room/fact-sheets/detail/depression" target="_blank">Over 264 million people of all ages suffer from depression all around the world</a>.</div><div><br /></div><div>This may interest you: <a href="https://sparklepurpose.blogspot.com/2021/04/15-tips-to-relieve-stress-and-anxiety.html" target="_blank">15 tips to relieve stress and anxiety</a></div><div><br /></div><div>Cold showers may help with debilitating moods and depression. </div><div><br /></div><div><a href="https://pubmed.ncbi.nlm.nih.gov/17993252/" target="_blank">Exposure to cold activates the sympathetic nervous system</a>. Cold exposure is being investigated as a clinical treatment for depression for two main reasons. Firstly, it is believed that depression is caused by the fact that we aren't exposed to the same stressors that we were exposed to regularly before the convenience of technology (heat exposure, cold exposure, exercise, etc.) Secondly, lack of thermal exercise (training the body through heat and cold exposure) may cause inadequate functioning of the brain.</div><div><br /></div><div>A cold shower sends an overwhelming amount of electrical impulses to the brain from peripheral nerve endings present in the skin. This has an antidepressant effect. </div><div><br /></div><div><a href="https://www.artofmanliness.com/articles/cold-shower-benefits/" target="_blank">Bathing in cold water stimulates your blue spot</a>. This is the part of your brain that produces <a href="https://www.sciencedirect.com/topics/medicine-and-dentistry/noradrenalin" target="_blank">noradrenaline</a> or <a href="https://www.everydayhealth.com/norepinephrine/guide/" target="_blank">norepinephrine</a>. These chemicals produce the opposite effect of depression.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1cAghB2AQY4BFWJd6WSSfskX8ONM7bFKaD4oLRXdKH6_gFOCQCjWOm_Kc9X7cGyLWr0d4Q0X4g44Zp_WRGmHCHkVk_hoz_sjfxiyOqb3gcD6APpjX40YpYDx7clBJtiH0jAkGhrBtaQUR/s640/Cold+water+may+change+the+brain+in+an+anti-depressive+way..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Cold water may change the brain in an anti-depressive way." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1cAghB2AQY4BFWJd6WSSfskX8ONM7bFKaD4oLRXdKH6_gFOCQCjWOm_Kc9X7cGyLWr0d4Q0X4g44Zp_WRGmHCHkVk_hoz_sjfxiyOqb3gcD6APpjX40YpYDx7clBJtiH0jAkGhrBtaQUR/w214-h320/Cold+water+may+change+the+brain+in+an+anti-depressive+way..jpg" title="Cold water therapy might be an effective treatment for depression." width="214" /></a></div><br /><h2 style="text-align: left;">7. Bathing in cold water relieves muscle soreness</h2><div>Athletes are known to dip into ice baths after training and sports events to help alleviate muscle soreness.</div><div><br /></div><div><a href="https://www.sciencedaily.com/releases/2012/02/120214215346.htm" target="_blank">366 volunteers underwent resistance training, cycling or running. The volunteers were then asked to soak in ice-cold baths afterward</a>. Cold baths were found to be effective at relieving sore muscles.</div><div><br /></div><div>Chris Bleakley, the lead author of the study, warned of the potential harmful effects of immersing yourself in icy water. He said that it could induce a degree of shock to the body. People need to be careful that they aren't doing anything that might cause harm.</div><div><br /></div><div>Never do more than what your body can handle. Rather do too little and build yourself up over time. This is meant to help you - not add more stress onto your body than what you can handle.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqbaDsQLa31lYNyH93_nU1MXMPKOhOW-99P4HfLZ-epB0iwPXbtaDSpLfEeKVixS_uV6-Uv67-FvYviyiYgvyWoDBlnVyg0g6AMF1XtYACOCHgNma6wmYSbs5Wav85KPdTUwMlE8ZP_gnN/s640/Cold+water+exposure+may+help+with+muscle+aches+after+exercise..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Cold water exposure may help with muscle aches after exercise." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqbaDsQLa31lYNyH93_nU1MXMPKOhOW-99P4HfLZ-epB0iwPXbtaDSpLfEeKVixS_uV6-Uv67-FvYviyiYgvyWoDBlnVyg0g6AMF1XtYACOCHgNma6wmYSbs5Wav85KPdTUwMlE8ZP_gnN/w214-h320/Cold+water+exposure+may+help+with+muscle+aches+after+exercise..jpg" title="Use cold water to speed up recovery from strenuous exercise." width="214" /></a></div><br /><div style="text-align: left;">Are you ready to try a cold shower based on the benefits we've discussed today? Hold on before you do.</div><div><br /></div><div>Don't jump into the shower just yet. I need to tell you about the safety precautions that you must take before you bathe in icy water.</div><div><br /></div><div>Firstly, don't try this if you are sick, have recently been admitted to the hospital or if you have heart disease. Your body is already under stress and adding more stress to your body might do more harm than good.</div><div><br /></div><div>Set the temperature between 54 degrees and 60 degrees Fahrenheit for your first attempt. Don't go overboard because you might suffer from frostbite or hypothermia. Settle within your personal comfort zone. Turn the temperature up a notch if you know that it's too cold for you.</div><div><br /></div><div>Your first few showers should last 5 to 8 minutes. Don't exceed 9 minutes. You can increase this over time as your body adapts and you feel more comfortable. Your body can only handle so much at any single time. Give yourself time to reap the benefits instead of risking harm by doing too much, too soon.</div><div><br /></div><div>If a 5-minute bath or shower is not enough, you may indulge yourself in a warm or lukewarm shower to finish your bathing routine - or bathe in warm water first and end it all with a splash of cold water.</div><div><br /></div><div>Other articles from <a href="https://www.blogger.com/blog/post/edit/2057168797904444095/7812471432289641817#" target="_blank">Sparkle Purpose</a>:</div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihsMoE9Lv3xFqL3gCTt6zyT9MtlpEBG69wmUV-2xoBBGqxjEP2WcQS8088-wbUNQJ7v97BP5DxWwWkl517hoOmKmRENRiHYqn3VIkS0-qXIeGX2Q9Wm409wkMBUfUo65Tzmdn2zoTfbpK9/s448/Mental+health+effects+of+social+media.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Social media" border="0" data-original-height="336" data-original-width="448" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihsMoE9Lv3xFqL3gCTt6zyT9MtlpEBG69wmUV-2xoBBGqxjEP2WcQS8088-wbUNQJ7v97BP5DxWwWkl517hoOmKmRENRiHYqn3VIkS0-qXIeGX2Q9Wm409wkMBUfUo65Tzmdn2zoTfbpK9/w320-h240/Mental+health+effects+of+social+media.jpg" title="Mental health effects of social media" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="Mental health effects of social media" target="_blank">How does social media affect your mental health?</a></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8sme_AQYXn9oSJHFi983jk7MM_mxyOcliUbltrmaKqx-9GDxORFrjS5f-HB_010tjHozrDPDsa1ABOBSIeT11FOWVxAo9_zUh2Bj1df1vOJKvBJ_4Db788tXWm6oybKysn1Ao2QNku3Zf/s448/Relieve+constipation+naturally.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Food" border="0" data-original-height="326" data-original-width="448" height="233" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8sme_AQYXn9oSJHFi983jk7MM_mxyOcliUbltrmaKqx-9GDxORFrjS5f-HB_010tjHozrDPDsa1ABOBSIeT11FOWVxAo9_zUh2Bj1df1vOJKvBJ_4Db788tXWm6oybKysn1Ao2QNku3Zf/w320-h233/Relieve+constipation+naturally.jpg" title="Relieve constipation naturally" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://www.blogger.com/blog/post/edit/2057168797904444095/7812471432289641817#" target="_blank">13 Ways to relieve constipation</a></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk-pOKfMCq7O8ioy67dpffyFO2KcS9B6duhCRKmZyG8IdexIuhvRcaA8YWvYEOhVYz1fL92rjYrwD8kpPmMIhN_XC5zsz6qer749YYWTEvOT9pGK-sGjcrRUNY9x9x5kdlrokGpKewjn-K/s448/Relieve+stress+and+anxiety.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Woman with stress" border="0" data-original-height="298" data-original-width="448" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk-pOKfMCq7O8ioy67dpffyFO2KcS9B6duhCRKmZyG8IdexIuhvRcaA8YWvYEOhVYz1fL92rjYrwD8kpPmMIhN_XC5zsz6qer749YYWTEvOT9pGK-sGjcrRUNY9x9x5kdlrokGpKewjn-K/w320-h213/Relieve+stress+and+anxiety.jpg" title="Relieve stress and anxiety" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://www.blogger.com/blog/post/edit/2057168797904444095/7812471432289641817#" target="_blank">Relieve stress and anxiety</a></td></tr></tbody></table></div>Saguren Redyrshttp://www.blogger.com/profile/02162616436687552839noreply@blogger.com0tag:blogger.com,1999:blog-4023608892013337084.post-60467081703988442102021-04-22T11:22:00.000-07:002021-04-22T11:22:10.382-07:008 Unexpected benefits of drinking turmeric milk<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx0apKLGKkGPFBOauhyIresnv09tW3H52FV8sS8jR5rApETbTsUypWcv8xLMI3g6wbCgsOZwoImMM9MitVO8A_Ng9nQs_XfYbd0tupGojZDZjbf5pG40tbDsa549UeOXzoZIv_jqGgxOKj/s960/Turmeric+milk.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Turmeric milk" border="0" data-original-height="641" data-original-width="960" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx0apKLGKkGPFBOauhyIresnv09tW3H52FV8sS8jR5rApETbTsUypWcv8xLMI3g6wbCgsOZwoImMM9MitVO8A_Ng9nQs_XfYbd0tupGojZDZjbf5pG40tbDsa549UeOXzoZIv_jqGgxOKj/w320-h214/Turmeric+milk.jpg" title="Health benefits of turmeric milk" width="320" /></a></div><br />This article is written by <a href="https://sparklepurpose.blogspot.com/" target="_blank">Sparkle Purpose</a>. Follow Sparkle Purpose on <a href="https://twitter.com/Utkarsh48809560" target="_blank">Twitter</a> and <a href="http://in.pinterest.com/teamsparklepurpose" target="_blank">Pinterest</a>.<p></p><h1 style="text-align: left;">Health benefits of turmeric milk</h1><h2 style="text-align: left;">1. Turmeric milk can help to prevent cancer</h2><p><a href="https://www.cancerresearchuk.org/about-cancer/cancer-in-general/treatment/complementary-alternative-therapies/individual-therapies/turmeric" target="_blank">Turmeric kills cancer cells and prevents them from proliferating</a>.</p><p>Turmeric milk works as a furious combatant against cancer. Turmeric acts as an antioxidant. It reduces the oxidative stress that helps free radicals (cell damage) flourish throughout your body. This strengthens cancer development. Studies have linked the turmeric found in the beverage to lowering your risk of various cancers.</p><p>Turmeric milk also contains the chemical curcumin, <a href="https://www.webmd.com/cancer/can-turmeric-fight-cancer" target="_blank">which is known to kill cancer cells and prevent the growth of blood vessels in tumors</a>. Keep in mind that this research is compelling; but it’s also limited.</p><p>While our chances of getting cancer in life are never fully eliminated, the evidence for turmeric milk lowering the odds seems very optimistic. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5D1osk-Pp1aBukLLYpDloxda4Lhe69OjDyf1Oykx5VOyLM_op244ku5i3eMVDkSlnKejJt4rj3OX-d-Y_Y3sfQB_giUBEIUAcZ7YAr7RfUKA19dgNqYyHyRSaVgnNizV7uA5tBfxoBogm/s635/Studies+find+that+turmeric+kills+cancer+cells..jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Studies find that turmeric kills cancer cells." border="0" data-original-height="635" data-original-width="424" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5D1osk-Pp1aBukLLYpDloxda4Lhe69OjDyf1Oykx5VOyLM_op244ku5i3eMVDkSlnKejJt4rj3OX-d-Y_Y3sfQB_giUBEIUAcZ7YAr7RfUKA19dgNqYyHyRSaVgnNizV7uA5tBfxoBogm/w214-h320/Studies+find+that+turmeric+kills+cancer+cells..jpg" title="Cancer prevention is one of the health benefits of turmeric." width="214" /></a></div><br /><h2 style="text-align: left;">2. Turmeric milk boosts your immune system </h2><p>If you are vulnerable to the common cold, turmeric milk might be great for you. Golden milk can have great benefits if you're suffering from a cold or sickness. Curcumin (an active ingredient in turmeric) contains plenty of <a href="https://www.hindawi.com/journals/bmri/2014/186864/" target="_blank">antibacterial, anti-fungal and antiviral properties</a> that fight against illness.</p><p>Curcumin tackles dangerous cells and foreign agents, preventing them from infecting your body. If you’re stuck at home with an awful cough and stuffy nose, try some turmeric milk as a healthy remedy.</p><p>This may interest you: <a href="https://sparklepurpose.blogspot.com/2021/03/9-foods-to-boost-your-immune-system.html" target="_blank">9 foods to boost your immune system</a></p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIqu0lYDfPEPInLlgnW6Fuvv940Sm8cm0-ueaBXKGsPjI5o9quezWgB8W5XyHFhPKL_wyVMwsnUZtnAaR1ZKhk7oCeI392kehrY6_Hxj_DamSOyB-rfwaIXCyl1xgyYJ64L4s_EP-wE0SZ/s639/Curcumin+in+turmeric+helps+to+protect+against+bad+microbes+like+bacteria%252C+viruses+and+fungus..jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Curcumin in turmeric helps to protect against bad microbes like bacteria, viruses and fungus." border="0" data-original-height="639" data-original-width="426" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIqu0lYDfPEPInLlgnW6Fuvv940Sm8cm0-ueaBXKGsPjI5o9quezWgB8W5XyHFhPKL_wyVMwsnUZtnAaR1ZKhk7oCeI392kehrY6_Hxj_DamSOyB-rfwaIXCyl1xgyYJ64L4s_EP-wE0SZ/w213-h320/Curcumin+in+turmeric+helps+to+protect+against+bad+microbes+like+bacteria%252C+viruses+and+fungus..jpg" title="How turmeric boosts the immune system" width="213" /></a></div><br /><h2 style="text-align: left;">3. Turmeric milk helps to prevent heart disease</h2><p>Did you know that drinking turmeric milk every day can help to reduce your risk of heart issues?</p><p>Ingredients such as <a href="https://www.webmd.com/heart-disease/news/20090720/curcumin-may-prevent-clogged-arteries" target="_blank">turmeric</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/18037515/" target="_blank">ginger</a> and <a href="https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon#TOC_TITLE_HDR_5" target="_blank">cinnamon</a> all have links to lowering the chances of heart disease.</p><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4277626/" target="_blank">In one particular study</a>, 41 patients with type 2 diabetes were given 2 grams of ginger daily. After 12 weeks their risk factors were 23-28% lower than before. </p><p>Keeping consistent with our curcumin theme, the chemical may improve your blood vessel lining. <a href="https://www.reuters.com/article/us-turmeric-extract-idUSBRE83C1D120120413" target="_blank">People undergoing heart surgery are normally given curcumin. During your hospital stay, you are 65% less likely to suffer a heart attack if you consume the chemical.</a></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1zEAvoQS2VUjWGu4UOR0NE26OkQm9cDNoCXjIJbqMpkniWLvhPHtYulkD-bXd3cJYFe9tzYa1m3yizh_4dEwJgBFZ9FbBSvLP5ccPY7rdIq5_APskzCbR0cN9Mw7j-nV0e8nuWPe2tX4e/s606/The+turmeric%252C+cinnamon+and+ginger+in+turmeric+milk+can+all+help+to+prevent+heart+disease..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="The turmeric, cinnamon and ginger in turmeric milk can all help to prevent heart disease." border="0" data-original-height="606" data-original-width="404" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1zEAvoQS2VUjWGu4UOR0NE26OkQm9cDNoCXjIJbqMpkniWLvhPHtYulkD-bXd3cJYFe9tzYa1m3yizh_4dEwJgBFZ9FbBSvLP5ccPY7rdIq5_APskzCbR0cN9Mw7j-nV0e8nuWPe2tX4e/w213-h320/The+turmeric%252C+cinnamon+and+ginger+in+turmeric+milk+can+all+help+to+prevent+heart+disease..jpg" title="Drink turmeric milk to prevent heart disease and prolong lifespan." width="213" /></a></div><br /><h2 style="text-align: left;">4. Turmeric may lower your blood sugar levels</h2><p>Some research has shown that golden milk ingredients - particularly cinnamon and <a href="https://www.ndtv.com/food/diabetes-here-s-how-ginger-helps-in-managing-blood-sugar-levels-naturally-1952730" target="_blank">ginger</a> - help to lower blood sugar. While more compelling evidence is necessary for a conclusion, <a href="https://www.webmd.com/diabetes/cinnamon-and-benefits-for-diabetes" target="_blank">one study states that 1-6 grams of cinnamon per day for 40 days lowered blood sugar by 24% and lowered cholesterol by 18%</a>. </p><p>This may interest you: <a href="https://sparklepurpose.blogspot.com/2021/03/8-techniques-to-lower-blood-pressure.html" target="_blank">8 techniques to lower blood pressure</a></p><p><a href="https://vitagene.com/blog/turmeric-for-diabetes/" target="_blank">Turmeric may also reduce insulin resistance</a>. <a href="https://www.levelshealth.com/blog/does-cinnamon-lower-blood-sugar" target="_blank">Cinnamon reduces the glucose level absorbed in your gut after eating</a>. <a href="https://www.healthline.com/health/food-nutrition/benefits-ginger-tea" target="_blank">Adding ginger to your diet helps lower your blood sugar by about 12%</a>.</p><p>While it may have these benefits, you need to make sure that your golden milk is unsweetened. Certain brands contain honey and maple syrup. For the best chances of lowering blood sugar, stay away from those ingredients.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAiM_Zw3oReyWx3uBK-gSUUl4gVv-8dYfz9CjtUOgL-dI4757SQdeKB04VUcASin1hu9QCSt3jEK2O4KMdpmHoJTcw7WVTizbaAStsjEbJG5F0fUS3Ra8NNND2mQjz_iv3YLDUoDZS2fvY/s640/Evidence+suggests+that+turmeric+milk+lowers+blood+sugar+and+improves+insulin+resistance+dramatically..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Evidence suggests that turmeric milk lowers blood sugar and improves insulin resistance dramatically." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAiM_Zw3oReyWx3uBK-gSUUl4gVv-8dYfz9CjtUOgL-dI4757SQdeKB04VUcASin1hu9QCSt3jEK2O4KMdpmHoJTcw7WVTizbaAStsjEbJG5F0fUS3Ra8NNND2mQjz_iv3YLDUoDZS2fvY/w214-h320/Evidence+suggests+that+turmeric+milk+lowers+blood+sugar+and+improves+insulin+resistance+dramatically..jpg" title="Use turmeric milk as one of the healthy things that you do to control blood sugar and diabetes." width="214" /></a></div><br /><h2 style="text-align: left;">5. Turmeric milk detoxifies your liver </h2><p>If you suffer from an unhealthy liver, turmeric milk might be able to improve your condition. It is important for your liver to cleanse itself regularly. <a href="https://sites.ndtv.com/healthmatters/album-detail/world-liver-day-5-foods-that-can-detoxify-the-liver-24232/" target="_blank">Drinking golden milk will cleanse the liver of toxins</a>. It prevents toxins from damaging the liver.</p><p>Turmeric milk will also help to prevent fatty acids and other harmful chemicals from building up in your liver. This purifies your body and enables you to process food better without building up the toxins that are left behind.</p><p><br /></p><h2 style="text-align: left;">6. Turmeric milk has powerful anti-inflammatory properties</h2><p><a href="https://www.healthline.com/nutrition/golden-milk-turmeric" target="_blank">Golden milk can reduce inflammation in the body</a>. Reducing inflammation can reduce your chances of developing arthritis, pancreatitis and bowel disease. Inflammation also plays a major role in heart disease, Alzheimer's and cancer.</p><p>If you make turmeric milk a regular part of your diet, you will most likely see a reduction in overall inflammation.</p><p>Studies have shown that <a href="https://www.health.harvard.edu/blog/curcumin-for-arthritis-does-it-really-work-2019111218290" target="_blank">consuming about 500 mg of curcumin (three times daily) has the same effect as 50 mg (twice daily) of regular arthritis medication</a>. Turmeric milk has a better effect on osteoarthritis patients than placebo medication given out by doctors. Golden milk works by blocking certain enzymes that allow inflammation to take place.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwroEvlnoVA8cCsctHAlZ2v6awhZAcKnDYd0hT_vf7qS7RJmKDGocgAygSRtL1NKjEudSRYQVuRYm2aO8GavM0iLXAeh3A7YWKAFlKoYdPsNgDL6qwvWwcM1GU11eya24Ie4l0k5HLlnVP/s640/A+study+finds+that+curcumin+from+turmeric+can+be+as+effective+as+pain+medication..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="A study finds that curcumin from turmeric can be as effective as pain medication." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwroEvlnoVA8cCsctHAlZ2v6awhZAcKnDYd0hT_vf7qS7RJmKDGocgAygSRtL1NKjEudSRYQVuRYm2aO8GavM0iLXAeh3A7YWKAFlKoYdPsNgDL6qwvWwcM1GU11eya24Ie4l0k5HLlnVP/w214-h320/A+study+finds+that+curcumin+from+turmeric+can+be+as+effective+as+pain+medication..jpg" title="Turmeric can help to reduce pain without medication." width="214" /></a></div><br /><h2 style="text-align: left;">7. Turmeric milk improves your mood </h2><p>Is there anything that curcumin can’t do at this point?</p><p>Do you feel depressed? Curcumin can most likely help you with that. While the jury is still technically out, research points towards golden milk improving your overall mood. </p><p><a href="https://pubmed.ncbi.nlm.nih.gov/23832433/" target="_blank">During a study on 60 participants with depression, curcumin reduced depressive symptoms with the same effects as regular antidepressants</a>. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6658985/" target="_blank">Other research links depression with inflammation</a>. </p><p>The curcumin goes to work fighting free radicals, preventing inflammation and reducing oxidative stress. More research needs to be done, but if you’re experiencing mental health issues, drinking a glass of golden milk won’t hurt.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgA-wm9drYGjjBDEauLPEsQg30NEpJuA0T-PbxC2aybyjImtICrazLvFCOcvO3ojg_Il3EtMgyti76yXklaodqHw18_9kCWjwxu5GKSW3lEQ9sjNgXBxju94jIFywvb8uhFSolChaMTuyM/s540/A+study+finds+that+turmeric+has+anti-depressant+effects+similar+to+anti-depressant+medication..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="A study finds that turmeric has anti-depressant effects similar to anti-depressant medication." border="0" data-original-height="540" data-original-width="360" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgA-wm9drYGjjBDEauLPEsQg30NEpJuA0T-PbxC2aybyjImtICrazLvFCOcvO3ojg_Il3EtMgyti76yXklaodqHw18_9kCWjwxu5GKSW3lEQ9sjNgXBxju94jIFywvb8uhFSolChaMTuyM/w213-h320/A+study+finds+that+turmeric+has+anti-depressant+effects+similar+to+anti-depressant+medication..jpg" title="Turmeric as a natural and healthy addition for people who suffer from depression." width="213" /></a></div><br /><h2 style="text-align: left;">8. Turmeric milk improves your memory </h2><p>Things don’t just stop at the mood-enhancing benefits of turmeric milk. Turmeric has plenty of other healthy effects on brain function. While current research is still uncertain, there is reason to believe that the ingredients of golden milk improve your memory and state of alertness. </p><p><a href="https://www.hindawi.com/journals/mi/2017/6280925/" target="_blank">Curcumin can increase your levels of brain-derived neurotrophic factor (BDNF)</a>. 50 mg/kg increased BDNF by 78% while 100 mg/kg increase BDNF levels by 95% in this study.</p><p>This helps your brain connect and grow new brain cells. If you are suffering from low BDNF, you may be vulnerable to memory loss.</p><p><a href="https://pubmed.ncbi.nlm.nih.gov/19433898/" target="_blank">The cinnamon in turmeric milk fights against the buildup of tau protein</a>. This protein is crucial for the development of Alzheimer's disease. Considering that an estimated 5.8 million Americans are living with this horrible condition, a drink that fights against it is exciting news.</p><p><a href="https://www.freshplaza.com/article/2097449/ginger-may-help-enhance-memory/" target="_blank">Ginger also improves brain function and enhances memory</a>.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgylH_18O6YstLlalNSpB4aE3zzercFFY3ihsXESP9gWeyxjtdSJQavK2EMsMPlymCgb1Rqyj0NYmtoboaU3B4hHGt0uEYfYRy5jH954_NgB4mykjocnExwQaoKrGl7LrkzXx2YCcDVM4yw/s640/The+combination+of+cinnamon%252C+turmeric+and+ginger+in+turmeric+milk+help+to+improve+memory+and+brain+function+while+preventing+mental+illnesses+like+Alzheimer%2527s..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="The combination of cinnamon, turmeric and ginger in turmeric milk help to improve memory and brain function while preventing mental illnesses like Alzheimer's." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgylH_18O6YstLlalNSpB4aE3zzercFFY3ihsXESP9gWeyxjtdSJQavK2EMsMPlymCgb1Rqyj0NYmtoboaU3B4hHGt0uEYfYRy5jH954_NgB4mykjocnExwQaoKrGl7LrkzXx2YCcDVM4yw/w214-h320/The+combination+of+cinnamon%252C+turmeric+and+ginger+in+turmeric+milk+help+to+improve+memory+and+brain+function+while+preventing+mental+illnesses+like+Alzheimer%2527s..jpg" title="Turmeric milk boosts brain function." width="214" /></a></div><br /><div style="text-align: left;">You might find this interesting: <a href="https://sparklepurpose.blogspot.com/2021/02/hot-water-for-weight-loss.html" target="_blank">Hot water helps with weight loss</a>.</div><p>This article is written by <a href="https://sparklepurpose.blogspot.com/" target="_blank">Sparkle Purpose</a>. Follow Sparkle Purpose on <a href="https://twitter.com/Utkarsh48809560" target="_blank">Twitter</a> and <a href="http://in.pinterest.com/teamsparklepurpose" target="_blank">Pinterest</a>. Check out their article on <a href="https://sparklepurpose.blogspot.com/2021/04/15-foods-highly-rich-in-calcium.html" target="_blank">15 foods highly rich in calcium</a>.</p>Saguren Redyrshttp://www.blogger.com/profile/02162616436687552839noreply@blogger.com0tag:blogger.com,1999:blog-4023608892013337084.post-51221240727985249952021-04-20T22:40:00.003-07:002021-04-20T22:40:20.673-07:00COVID-19 and obesity - Obesity is still an epidemic<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfEafzECaHTQfDpgSPKNmAL1NxlgChA7XgXfigakQI2nCjs8Q7ERLck-DTqNGN7YQpaUtLgLS2jb4k9hyphenhyphenO2cxxNock4MjBlhjMQ-NYsCPVZQg6nC2DAf__3XGwAtfFpLgFYaC50TaZjGT_/s960/Obesity+is+an+epidemic+that+we+need+to+address..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Junk food pizza" border="0" data-original-height="640" data-original-width="960" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfEafzECaHTQfDpgSPKNmAL1NxlgChA7XgXfigakQI2nCjs8Q7ERLck-DTqNGN7YQpaUtLgLS2jb4k9hyphenhyphenO2cxxNock4MjBlhjMQ-NYsCPVZQg6nC2DAf__3XGwAtfFpLgFYaC50TaZjGT_/w320-h213/Obesity+is+an+epidemic+that+we+need+to+address..jpg" title="Obesity is an epidemic that we need to address." width="320" /></a></div><br />This article is written by Rob Maxwell (<a href="http://saspotters.blogspot.com/2021/03/my-education-by-rob-maxwell.html" target="_blank">learn about his education</a>), M.A. Exercise Physiology, CSCS and ACSM CPT from <a href="http://www.fittothemax.net" target="_blank">www.fittothemax.net</a>. Follow him on <a href="https://twitter.com/FitToTheMax24" target="_blank">Twitter</a>.<h1 style="text-align: left;">Obesity is still an epidemic</h1><h2 style="text-align: left;">COVID-19 has changed the world</h2><p>COVID-19 has changed the world - or did it reveal how the world really is? I guess that question is for a different time and place.</p><p>I know that it has changed how we do things. It’s changed the economy and how we socialize with each other. I know that it’s wreaked havoc on the world and I know that it’s created a lot of fear. It’s real.</p><p>How it started and how to fix it is really over my pay grade.</p><p>It is sad that it got politicized by all parties because, in my opinion, we’d be further along slowing this down drastically if it hadn’t been (which seems impossible in our current culture).</p><h3 style="text-align: left;">Obesity is a really big problem that we need to address</h3><p>I know what’s not above my pay grade though and that is the obesity crisis. I’ve been working in health and fitness for over 25 years.</p><p>The thing that hasn’t changed is that obesity is still not being thought of as an epidemic. Yes, COVID-19 is a pandemic. Obesity is an epidemic and has been around for decades.</p><p>The research is now stating that one of the biggest comorbidities of COVID-19 is obesity. It seems to have a much greater impact on those that are obese and have other symptoms of metabolic syndrome.</p><h2 style="text-align: left;">Metabolic syndrome</h2><p>Metabolic syndrome is a collection of diseases such as obesity, high blood glucose, high cholesterol and high blood pressure. All of these mentioned diseases are mostly caused by obesity.</p><p>If this is the major comorbidity of COVID-19, then why aren’t we making this a major problem to finally address and take seriously?</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgJey3s0mrUH8PTlKB3xyt8zJzThL7dLlX8IQGsYMd_hO5EVcGxa96WqLTjsHWttnYXrYSepVf5r5gDFWYdmXc4eKOEMoFl_tMeq345jACDNkoPkXpopGJEQXIzrW1LOpudR8jo37-ByUE/s637/Obesity+and+metabolic+syndrome+is+an+epidemic+that+we+need+to+take+seriously..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Obesity and metabolic syndrome is an epidemic that we need to take seriously." border="0" data-original-height="637" data-original-width="424" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgJey3s0mrUH8PTlKB3xyt8zJzThL7dLlX8IQGsYMd_hO5EVcGxa96WqLTjsHWttnYXrYSepVf5r5gDFWYdmXc4eKOEMoFl_tMeq345jACDNkoPkXpopGJEQXIzrW1LOpudR8jo37-ByUE/w213-h320/Obesity+and+metabolic+syndrome+is+an+epidemic+that+we+need+to+take+seriously..jpg" title="Obesity, metabolic syndrome and unhealthy living is an epidemic." width="213" /></a></div><br /><h2 style="text-align: left;">Exercise is essential</h2><p>The fact that gyms and other parts of physical fitness were not considered essential in this outbreak shows how little is understood (or recognized) about the effects of physical fitness on our health.</p><p>Physical fitness is essential. Say it again: physical fitness is essential.</p><p>I understand that when you are trying to control a contagious pandemic, places housing big crowds need to have regulations or even be closed; but lumping all physical fitness into one category of non-essential spoke volumes to the general public.</p><p>Did “box” gyms need to up their game with cleanliness and social distancing? Absolutely! I also think that social distancing is a good idea. I have zero issues with masks. I’m not against these measures at all. I’ve followed them from the beginning.</p><p>Where I think we went wrong (in this area) was thinking of physical fitness as non-essential.</p><p>Did many fitness businesses get help from the government for having to close? Yes they did. That’s not the problem. In fact, many did better financially due to this than if they would have remained open. Not all did; but many did.</p><p>I’m talking about the message sent. Let me say it again: Physical fitness is essential for good health, building immunity and protecting against pandemics such as this.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgprdIV-cFubbaSZUt0R4Q8_NNY27hxlXGtFmn9QXBjFG-Fgh6pT2kI8TnfIAnMU30Ml8YX_shcYkeSunwNRG0R9hshvsxktskZCBZJ7s3vSgEqe6572PlwCrt3f7HRsoYjRVeQvXVMvLC3/s640/Physical+fitness+is+essential+for+good+health%252C+building+immunity%252C+and+protecting+against+pandemics+like+the+one+we+face+today..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Physical fitness is essential for good health, building immunity, and protecting against pandemics like the one we face today." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgprdIV-cFubbaSZUt0R4Q8_NNY27hxlXGtFmn9QXBjFG-Fgh6pT2kI8TnfIAnMU30Ml8YX_shcYkeSunwNRG0R9hshvsxktskZCBZJ7s3vSgEqe6572PlwCrt3f7HRsoYjRVeQvXVMvLC3/w214-h320/Physical+fitness+is+essential+for+good+health%252C+building+immunity%252C+and+protecting+against+pandemics+like+the+one+we+face+today..jpg" title="Physical fitness is essential." width="214" /></a></div><br /><h2 style="text-align: left;">We neglected physical fitness when our health was of major concern</h2><p>Again, I’m not going to go down the road of political fighting. This isn't about how the government handled the pandemic. That’s above my pay grade.</p><p>This is about why <i>all</i> of us don’t continue to make physical fitness a priority.</p><p>Can we really blame the government for the fact that people gained weight in the past year while being in lockdown? That’s a fact. Look it up.</p><p>We were already obese as a nation (70% of U.S. is either obese or overweight) and we increased that number this past year.</p><p>Was life harder for many? Yes it was and I’m not being unsympathetic, but some people that I know really got moving and lost weight.</p><p>It’s never anyone else’s fault and we all need to let that sink in. We need to make fitness and healthy eating a priority so we can have greater success in fighting off diseases such as COVID-19.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPX06FNFUyT3TwNcWq6ZlPiJEB6EBOhww1ZCE154L2H8P0ys-z3bC2PHU6xbKEknNjCAJbm7Ox4igGbZHcKtp5I97utDt-2asNbKK570PruRQOOsu9BsatIEK8Xw77WtxisLV40T29HLWp/s606/We+need+to+make+fitness+and+healthy+eating+a+priority+for+everybody..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="We need to make fitness and healthy eating a priority for everybody." border="0" data-original-height="606" data-original-width="404" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPX06FNFUyT3TwNcWq6ZlPiJEB6EBOhww1ZCE154L2H8P0ys-z3bC2PHU6xbKEknNjCAJbm7Ox4igGbZHcKtp5I97utDt-2asNbKK570PruRQOOsu9BsatIEK8Xw77WtxisLV40T29HLWp/w213-h320/We+need+to+make+fitness+and+healthy+eating+a+priority+for+everybody..jpg" title="Exercise and healthy eating shouldn't be a trend. It should be normal." width="213" /></a></div><br /><h2 style="text-align: left;">Why doesn't everybody prioritize health and fitness?</h2><p>Why don’t we? I don’t think that there are enough public health figures touting the benefits of keeping a healthy body weight, activity, and healthy eating.</p><p>I did not hear a lot of that from national public health figures. But again; I don’t think that we can blame the establishment either. I think that it comes down to three things.</p><h3 style="text-align: left;">1. We don't face the consequences of our actions immediately</h3><p>The impact of gaining weight and inactivity affects us later. It doesn’t catch up immediately. We don’t gain a pound and feel awful. It’s not until we gain 30 pounds which may take years until we really start to feel it in our health.</p><p>This works the other way too. People often quit working out and eating healthy because they don’t feel or see the benefits right away. Humans do things for the immediate reward. Health doesn't work that way.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLDjn3gq6wwEDm9bQ3wgFjz5VmUXTgbN7Oe_fDLAbUJ-5VIiErlbZTDcmuRWXEgh0rKlfKbCZRTKoIn_CARrHRPI3dp3G2hKB0O2hOwdboqs0xjPy2CkyGotUEXjdnM8YX_kKGXQ6MI6gn/s640/We+tend+to+choose+things+that+give+us+instant+rewards+and+neglect+long+term+consequences..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="We tend to choose things that give us instant rewards and neglect long term consequences." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLDjn3gq6wwEDm9bQ3wgFjz5VmUXTgbN7Oe_fDLAbUJ-5VIiErlbZTDcmuRWXEgh0rKlfKbCZRTKoIn_CARrHRPI3dp3G2hKB0O2hOwdboqs0xjPy2CkyGotUEXjdnM8YX_kKGXQ6MI6gn/w214-h320/We+tend+to+choose+things+that+give+us+instant+rewards+and+neglect+long+term+consequences..jpg" title="Understand why you can't stick to healthy decisions." width="214" /></a></div><p><br /></p><h3 style="text-align: left;">2. Health and fitness can be confusing to people who don't know what to do</h3><p>There is still a lot of confusion about how to tackle obesity and other issues related to lifestyle.</p><p>I’ve said this countless times and I’ll say it again: We, the experts, have known the way for a very long time; but the message gets drowned out by money making programs that are sexier and louder.</p><p>It’s a free market so we can’t blame that either. People need to do a better job of looking up and learning how to really get in shape. The information is out there.</p><p>I will admit that “experts” have confused people.</p><p>Ultimately, many don’t know where to start. I think that this is where we failed with COVID-19 regarding this very topic. We should have, as fitness communities, really come out more and spoke about the basic and simple steps people can take to improve their health using physical fitness and proper eating.</p><p>But again, it is still a personal responsibility of the individual to seek the help. It is out there.</p><p><br /></p><h3 style="text-align: left;">3. Health and fitness takes work</h3><p>It’s work. I don’t think that we like work very much. Proper eating is not as fun (in the beginning) as bad eating. Going to the gym (for many in the beginning) isn’t as fun as going to a game and drinking beer.</p><p>I don’t know how much we like work. Overall, I think that we can agree that work and hard things like to be avoided when possible.</p><p>It takes work to eat healthy (in the beginning) and it takes work and prioritizing to get into a workout routine. Many want to avoid hard things whenever they can.</p><p>I'm not meaning to sound judgmental here. I think it may be human nature. There are things that are hard that I like to avoid - whether it be hard conversations or dealing with problems.</p><p>I just think that if people found the right help that is out there for diet and exercise, they would find that any work that they put in is far worth it.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-sL0oBxgZbM66mfmYkv9e-TmCYN3JHhOAC28Cdp4hf28eB4aceGKPWqFjO52Rksii2Vw5oupqpk4v1yk-ToIX0GEj5KksRuueXWp2QjkWg1bbwcXUDsh0TAmasnltCwpy44Q5alNsGHVI/s720/Good+things+require+an+investment%252C+but+give+more+than+they+take..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Good things require an investment, but give more than they take." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-sL0oBxgZbM66mfmYkv9e-TmCYN3JHhOAC28Cdp4hf28eB4aceGKPWqFjO52Rksii2Vw5oupqpk4v1yk-ToIX0GEj5KksRuueXWp2QjkWg1bbwcXUDsh0TAmasnltCwpy44Q5alNsGHVI/w213-h320/Good+things+require+an+investment%252C+but+give+more+than+they+take..jpg" title="Invest in a healthy lifestyle." width="213" /></a></div><br /><h3 style="text-align: left;">Let's make it better!</h3><p>Let’s do this. Let’s stop fighting. Let’s beat COVID-19 and get back to life. Let’s wear our masks and social distance. Let’s unite!</p><p>Let's help our neighbor instead of fighting with our neighbor if he/she doesn’t agree with the stance of the party that we may be a part of. That’s all silly, isn’t it?</p><p>Let’s understand that obesity is also an epidemic that is causing many, many health problems in our country and around the world.</p><p>If you aren’t eating what you would call healthy and if you are not in a physical fitness program, look for real experts to help you. They are out there. Start with the <a href="https://www.acsm.org/" target="_blank">American College of Sport’s Medicine</a> for one.</p><p>If you are a healthy eater (in your estimation) and consistent exerciser, help someone else to get started. We've got this! A chain is only as strong as its weakest link.</p><p>This article is written by Rob Maxwell (<a href="http://saspotters.blogspot.com/2021/03/my-education-by-rob-maxwell.html" target="_blank">learn about his education</a>), M.A. Exercise Physiology, CSCS and ACSM CPT from <a href="http://www.fittothemax.net" target="_blank">www.fittothemax.net</a>. Follow him on <a href="https://twitter.com/FitToTheMax24" target="_blank">Twitter</a>.</p>Saguren Redyrshttp://www.blogger.com/profile/02162616436687552839noreply@blogger.com0tag:blogger.com,1999:blog-4023608892013337084.post-63571270124129455112021-04-19T13:50:00.000-07:002021-04-19T13:50:00.737-07:0011 foods that are killing your weight loss goals<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJv3NC7iRyTmlS-RM4CZZQ6AC_LGNqAbRV9GpUfk_FqnABJ-4wNDft_ZkXQ7lwDfNPpzxR8EpyF0LQLT9_IIDpKLgVGaRbsjXnLnDqhic0xIX9JUpyYoCjeOJPXSY1UIuPozdZXbwT3fQd/s960/Stop+eating+these+foods+if+you+want+to+lose+weight.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Sushi" border="0" data-original-height="640" data-original-width="960" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJv3NC7iRyTmlS-RM4CZZQ6AC_LGNqAbRV9GpUfk_FqnABJ-4wNDft_ZkXQ7lwDfNPpzxR8EpyF0LQLT9_IIDpKLgVGaRbsjXnLnDqhic0xIX9JUpyYoCjeOJPXSY1UIuPozdZXbwT3fQd/w320-h213/Stop+eating+these+foods+if+you+want+to+lose+weight.jpg" title="Stop eating these foods if you want to lose weight" width="320" /></a></div><br /><p></p><p>This article is written by <a href="https://sparklepurpose.blogspot.com/" target="_blank">Sparkle Purpose</a>. Follow Sparkle Purpose on <a href="https://twitter.com/Utkarsh48809560" target="_blank">Twitter</a> and <a href="http://in.pinterest.com/teamsparklepurpose" target="_blank">Pinterest</a>.</p><h1 style="text-align: left;">11 Foods that prevent weight loss</h1><div><b>1. Coconut water</b></div><div><div><b>2. Sushi</b></div></div><div><div><b>3. Frozen yogurt</b></div></div><div><div><b>4. Low fat foods</b></div></div><div><div><b>5. Healthy sweets</b></div></div><div><div><b>6. Granola</b></div></div><div><div><b>7. Low calorie condiments</b></div></div><div><div><b>8. Diet peanut butter</b></div></div><div><div><b>9. Sports drinks</b></div></div><div><div><b>10. Flavored coffee</b></div></div><div><div><b>11. Smoothies</b></div></div><div><br /></div><div>Are you trying to lose weight, but are unsure about what’s holding you back? You exercise and eat well but the numbers on your scale just aren’t budging. Maybe you’re eating something that’s slowing your progress. I am going to talk about 11 foods that can ruin your weight loss goals.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmNApWkxhgwRvEnJAsDj9RDjrsl06eUYcQOSI27macTUvXyNnziaz3LazSxdGBb5VDguY8Erh98gggYTGEaynQQyYVbs_aXyAn9imuP92tmHA1Hwa5dVqXtDGDV5NTEEp8rteicwMoWTCK/s635/Foods+that+prevent+weight+loss.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Foods that prevent weight loss" border="0" data-original-height="635" data-original-width="424" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmNApWkxhgwRvEnJAsDj9RDjrsl06eUYcQOSI27macTUvXyNnziaz3LazSxdGBb5VDguY8Erh98gggYTGEaynQQyYVbs_aXyAn9imuP92tmHA1Hwa5dVqXtDGDV5NTEEp8rteicwMoWTCK/w214-h320/Foods+that+prevent+weight+loss.jpg" title="Look out for these foods if you want to lose weight." width="214" /></a></div><br /><h2 style="text-align: left;">1. Coconut Water</h2><p>Who doesn’t like drinking coconut water? Coconut water the healthiest drink to beat the summer heat. This is especially true when you compare it with soda. You also get lots of electrolytes. </p><p>It’s also used in various desserts and some vegetable recipes. Coconut water has very healthy nutrients like vitamins and minerals. You get a generous amount of antioxidants too.</p><p>Everything about coconut water isn't hunky-dory. A cup of coconut water (240 millilitres to be precise) comes with 45 calories and as much as 6 grams of sugar. </p><p>While this is still less than most sodas and juices, you need to cut down on how much coconut water you drink in a day. Too many cups can load your body with sugar very quickly.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMZVyEBdlZDrntqGCQr_6pot3B1bDw48-yNPBXRNWf_vY7I9rZ6dpe9fl2-exdD77XPkO-UBBKQjAPXg2AwARvk6DJOWAq_HV20KlhdL15Rt0oIxN5yfknWyGQbnh_B12ajcHVGauB09D6/s640/You+can%2527t+have+unlimited+amounts+of+something+just+because+it+is+healthy..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="You can't have unlimited amounts of something just because it is healthy." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMZVyEBdlZDrntqGCQr_6pot3B1bDw48-yNPBXRNWf_vY7I9rZ6dpe9fl2-exdD77XPkO-UBBKQjAPXg2AwARvk6DJOWAq_HV20KlhdL15Rt0oIxN5yfknWyGQbnh_B12ajcHVGauB09D6/w214-h320/You+can%2527t+have+unlimited+amounts+of+something+just+because+it+is+healthy..jpg" title="Healthy foods become unhealthy foods when you have too much of them." width="214" /></a></div><br /><h2 style="text-align: left;">2. Sushi</h2><p>Sushi is delicious and healthy! This Japanese seafood gives you nutrients from fish, rice and vegetables. You get a generous amount of high-quality protein, omega fatty acids, vitamins and carbohydrates.</p><p>Sushi can be a healthy and delicious addition to your diet plan. If you decide to eat sushi as part of your meals, you have to be careful about excess calories.</p><p>If the rolls are stuffed with tempura shrimp, you’re adding more calories than you need. It’s the same if you include sweet sauces.</p><p>And, of course, be careful with your rice intake. Those are pure carbs!</p><p><br /></p><h2 style="text-align: left;">3. Frozen yogurt</h2><p>Frozen yogurt is generally suggested as a healthier alternative to ice cream. If you’re craving a dessert after your meal, you’re better off eating yogurt than indulging in sweets or ice cream - but there is a catch with frozen yogurt.</p><p>Since it’s seen as a healthy option, you do run the danger of eating it more than you should. When you go to a frozen yogurt shop, you’re usually allowed to fill your own cup and add whatever toppings you want.</p><p>If you have a large cup and add sugary toppings, you will end up with more sugar and calories than you would have if you chose ice cream or other desserts on their own instead.</p><p><br /></p><h2 style="text-align: left;">4. Low fat foods</h2><p>You need to avoid high fat food and switch to low fat food if you want to lose weight. </p><p>While this seems like the right thing to do, research has shown low-fat foods tend to have more sugar than regular foods. This added sugar could result in weight gain and an increase in blood sugar. </p><p>Instead of restricting your diet, it’s always better to eat in moderation. This will satisfy your cravings - and not add to your weight.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwn9T4hixvsq_Qw5fJZEUxI43AFNVAxwbWX2nCk_iQSFiU0ayJFL3eVoGxaiSsdyDp71kgAS8CYO0lGPVhxh5SUnre-DfSG5FYFKPH-bmeIVBsNs8xpAMIFtowNLooKA6pQX6dA-FZdr3W/s540/Check+the+label_+low+fat+products+tend+to+be+higher+in+sugar..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Check the label: low fat products tend to be higher in sugar." border="0" data-original-height="540" data-original-width="360" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwn9T4hixvsq_Qw5fJZEUxI43AFNVAxwbWX2nCk_iQSFiU0ayJFL3eVoGxaiSsdyDp71kgAS8CYO0lGPVhxh5SUnre-DfSG5FYFKPH-bmeIVBsNs8xpAMIFtowNLooKA6pQX6dA-FZdr3W/w213-h320/Check+the+label_+low+fat+products+tend+to+be+higher+in+sugar..jpg" title="Low fat foods don't always lead to healthy weight loss." width="213" /></a></div><br /><h2 style="text-align: left;">5. Healthy sweets</h2><p>As part of your weight loss program, you may reduce or completely give up on desserts. You have to reduce your calorie intake, but it might be difficult to give up on dessert - that’s the best part of the meal after all.</p><p>So what do you do? You look for healthy sweets instead. They’re supposed to have very few calories. <a href="https://sparklepurpose.blogspot.com/2021/02/7-devastating-effects-of-sugar-on-your.html" target="_blank">Not only does sugar contain calories but it could be dangerous if consumed excessively</a>. </p><p>While this is true to an extent, these healthy sweets generally replace the fats with sugar or artificial sweeteners to retain the taste. </p><p>You only add more sugar as a result, which is going to cause weight gain and other related health issues.</p><p>The artificial sweeteners that are used in diet sweets can result in issues like bloating and diarrhea. They also might induce cravings for more sugar. It’s a vicious cycle. The more artificial sweeteners you eat, the more sugar cravings you’ll get.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwJqeclEc77oDphaZsr1GkDyS407tv-AUseayQpjqOSqFwocPQbfcu24nXIMKP19ix-EvmOMKBoH3UncjGXcZ7KjRGMU5teMdNNeVjBtOrqQ0PbHxBPdPnnRvbALurP6GOLZJW7CDFNN7W/s640/Artificial+sweeteners+can+cause+sugar+cravings..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Artificial sweeteners can cause sugar cravings." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwJqeclEc77oDphaZsr1GkDyS407tv-AUseayQpjqOSqFwocPQbfcu24nXIMKP19ix-EvmOMKBoH3UncjGXcZ7KjRGMU5teMdNNeVjBtOrqQ0PbHxBPdPnnRvbALurP6GOLZJW7CDFNN7W/w214-h320/Artificial+sweeteners+can+cause+sugar+cravings..jpg" title="Choose natural and healthy food over processed food with chemicals." width="214" /></a></div><br /><h2 style="text-align: left;">6. Granola</h2><p>Are you craving a healthy snack? Granola feeds those cravings. It’s one of the top breakfast choices for health-conscious people. This is because it’s rich in fiber and has oats as well as nuts - all of which are very nutritious.</p><p>Pre-made granola or muesli usually comes with added sugar to improve its flavor. If you’re unaware of how much sugar your granola packs with every serving, you might end up with more sugar than you planned for.</p><p>Every serving of granola you have shouldn’t have more than 6 grams of sugar in it.</p><p>So now you know what you should do. Stop eating too much granola because you are trying to get your weight down.</p><p><br /></p><h2 style="text-align: left;">7. Low calorie condiments</h2><p>Another way that sugar sneaks into your diet is through condiments. They’re supposed to be low in calories, but that’s not the case.</p><p>When you add ketchup or salad dressing to your food, you might be unaware of the calories that are hiding in the sugar.</p><p>Tomato and barbecue sauces have high amounts of sugar in them. This makes them a regular part of your daily diet and will hurt your weight loss goals. </p><p>Enjoy salads - but beware of the calories hiding in the dressing.</p><p>Use low-calorie, healthy dressings like vinegar and lime juice. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBSlNoIQWIF_xPywWYvZ_koiN0WqhYQF4F3a0k80IaxTgUmHv8wUIgnUodoi3H64vfj0Wtrmg42EZ05O7vTOmXbg7jCTgHSV3vCrvhTwxqBySnJ-HX4Ai-LB6dky4j_1T675vgbsw1KkNM/s610/Learn+to+enjoy+healthy+foods+for+their+natural+taste..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Learn to enjoy healthy foods for their natural taste." border="0" data-original-height="610" data-original-width="406" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBSlNoIQWIF_xPywWYvZ_koiN0WqhYQF4F3a0k80IaxTgUmHv8wUIgnUodoi3H64vfj0Wtrmg42EZ05O7vTOmXbg7jCTgHSV3vCrvhTwxqBySnJ-HX4Ai-LB6dky4j_1T675vgbsw1KkNM/w213-h320/Learn+to+enjoy+healthy+foods+for+their+natural+taste..jpg" title="Healthy food tastes good when you get used to it." width="213" /></a></div><br /><h2 style="text-align: left;">8. Diet peanut butter</h2><p>You’re looking to lose weight and the first that thing you do is buy all the diet-friendly stuff. </p><p>I’m talking about diet coke. Even diet peanut butter has gotten popular. This makes sense at first. Just like diet coke, diet peanut butter has fewer calories than the regular kind.</p><p>This difference in calories might have you thinking that diet peanut butter is the better choice. Unfortunately, that’s not the case. Diet peanut butter contains unhealthy oils and also comes with added sugar. </p><p>The calories that you get from diet peanut butter actually come from sugar instead of fat. This will definitely slow down your weight loss.</p><p>Experts advise you to cut down on your sugar intake if you’re serious about losing weight. The best way to do this is to use natural peanut butter instead. </p><p>Just practice portion control. You should definitely eat fewer calories. Just get them from healthy food sources.</p><p>Peanut butter made with a few necessary ingredients is ultimately the healthier choice.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUAadZHAdrMr90eABSfwtRKj6nSIuQ_7_inAseorkKnCCaIg2nEsdx5dfQYk8O1UhIbGy58R5xhGQxLkuEdc2IAjLNSyRA5is3tJZXsrumTesXucy6Db9FOaUsKvqjph5PhmDeNo256Y1L/s720/Putting+the+word+%2527diet%2527+in+front+of+a+product+name+doesn%2527t+always+make+it+healthier+or+weight+loss+friendly..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Putting the word 'diet' in front of a product name doesn't always make it healthier or weight loss friendly." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUAadZHAdrMr90eABSfwtRKj6nSIuQ_7_inAseorkKnCCaIg2nEsdx5dfQYk8O1UhIbGy58R5xhGQxLkuEdc2IAjLNSyRA5is3tJZXsrumTesXucy6Db9FOaUsKvqjph5PhmDeNo256Y1L/w213-h320/Putting+the+word+%2527diet%2527+in+front+of+a+product+name+doesn%2527t+always+make+it+healthier+or+weight+loss+friendly..jpg" title="Choose the foods that you eat wisely if you want to lose weight." width="213" /></a></div><br /><h2 style="text-align: left;">9. Sports drinks</h2><p>Do you exercise daily? If you work out regularly or are active in sports, it’s natural for you to rely on sports drinks to increase your endurance and speed up recovery.</p><p>They provide energy that helps you to keep going. At what cost do you do this? These sports drinks are loaded with sugar.</p><p>Most of them contain caffeine. They also cause energy crashes later on. If you aren’t indulging in intense workouts, there is absolutely no need for you to have sports drinks.</p><p>They come with significant amounts of sugar and will add to your overall calorie count. Drinking sports drinks also causes an increase in your blood sugar levels. The whole point of exercise is to get those sugar levels down.</p><p>This rise can not only increase your weight, but also results in insulin resistance. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4180814/" target="_blank">In a study of more than 7,500 adolescents, it was seen that those who drank sports drinks regularly weighed much more than those who didn’t.</a></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm9jCnSz3wNo5SqCcYqEH2T0mLL-6ZSCvNDXVcso8NlK-LPlcFDn7WwaBgQOz9OOhhDa_qcdDiJ4uFURekAYIXNHQsYUDmEANz5nJgjr7jF11oNtbDUc9S1jAgDyzDt2_wTkibCSjFdNVw/s720/Sports+drinks+lead+to+weight+gain..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Sports drinks lead to weight gain." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm9jCnSz3wNo5SqCcYqEH2T0mLL-6ZSCvNDXVcso8NlK-LPlcFDn7WwaBgQOz9OOhhDa_qcdDiJ4uFURekAYIXNHQsYUDmEANz5nJgjr7jF11oNtbDUc9S1jAgDyzDt2_wTkibCSjFdNVw/w213-h320/Sports+drinks+lead+to+weight+gain..jpg" title="We drink too many sports drinks because we think that they are healthy." width="213" /></a></div><p><br /></p><h2 style="text-align: left;">10. Flavored coffees</h2><p>If you’re working towards losing weight, you might be tempted to drink more coffee because it decreases your appetite. While caffeine does work for this, you need to be aware of how you’re drinking it. There are always calories hiding in there.</p><p>Coffees such as lattes, frappes, and cappuccinos are never going to help you lose weight because they are high in calories. This is all thanks to the generous amount of sugar and fat added to them.</p><p><br /></p><h2 style="text-align: left;">11. Smoothies</h2><p>Smoothies are delicious, but don’t get carried away if you’re on a weight loss program. Smoothies can derail your progress.</p><p>I'm not just talking about smoothies from cafes. Even homemade ones can be loaded with sugar and fats. If you’re adding milk and nut butter, you’re not going to lose weight. If there are too many calories in your smoothies, they might actually make you gain more weight.</p><p><br /></p><h2 style="text-align: left;">Conclusion</h2><p>Losing weight is hard, but it’s not impossible.</p><p>It just takes a little discipline and consistency. Don’t quit, just keep going and you’ll see that you have accomplished your goal. </p><p><br /></p><p>Here are some great ways to lose fat from <a href="http://www.sparklepurpose.blogspot.com" target="_blank">Sparkle Purpose</a>:</p><p><br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpeNWL_z0MeDRz4BWOtm2qY5h-U0CxNlVCh-ECder6nWBRo7rf1pPOPHmEKeIjogON1Td7qlfOASHnPqna2Z6DnxFlw3pcfyFVAz8MLlkkwWGPuDI6PKV8EIdP-kJbNjvHuLNNEBr3oPMo/s448/Exercises+to+burn+belly+fat.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Woman holding her belly fat" border="0" data-original-height="298" data-original-width="448" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpeNWL_z0MeDRz4BWOtm2qY5h-U0CxNlVCh-ECder6nWBRo7rf1pPOPHmEKeIjogON1Td7qlfOASHnPqna2Z6DnxFlw3pcfyFVAz8MLlkkwWGPuDI6PKV8EIdP-kJbNjvHuLNNEBr3oPMo/w320-h213/Exercises+to+burn+belly+fat.jpg" title="Exercises to burn belly fat" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://sparklepurpose.blogspot.com/2021/03/5-simple-exercises-to-burn-belly-fat.html" target="_blank">5 Simple exercises to burn belly fat</a></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQZqI8Ih0TeVi0NcWaITHNMOjjasVYqZSup5x-WoDhrUGPtzoW8HBFwdCMKMf7rvNFMGziHb5nnHvSZs0hZhJoWULNALyLpg2FMg6RKeo3Kz_Zvi48aePp9d5gc-2rNm8xGwHC3rz0incc/s512/Health+benefits+of+skipping.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Woman jumping rope" border="0" data-original-height="384" data-original-width="512" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQZqI8Ih0TeVi0NcWaITHNMOjjasVYqZSup5x-WoDhrUGPtzoW8HBFwdCMKMf7rvNFMGziHb5nnHvSZs0hZhJoWULNALyLpg2FMg6RKeo3Kz_Zvi48aePp9d5gc-2rNm8xGwHC3rz0incc/w320-h240/Health+benefits+of+skipping.jpg" title="Health benefits of skipping" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://sparklepurpose.blogspot.com/2021/03/6-benefits-of-skipping-rope-for-your.html" target="_blank">6 Benefits of skipping rope for your well-being</a></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuV3Q81vI6JfrL562HhaCQthA-Ug-xiW9TnkCtOtTduWwNG5w4eQq_3v_e5bPO1d3niHdh-aXBVu55x-lbuTwassn1NoGXvZ8BwptM0GMJFOkvcZ8rUbhlQtI_U_KC9ZQHw_R-Zv10lzzK/s512/Exercises+to+burn+thigh+fat.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Woman measuring her thighs" border="0" data-original-height="341" data-original-width="512" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuV3Q81vI6JfrL562HhaCQthA-Ug-xiW9TnkCtOtTduWwNG5w4eQq_3v_e5bPO1d3niHdh-aXBVu55x-lbuTwassn1NoGXvZ8BwptM0GMJFOkvcZ8rUbhlQtI_U_KC9ZQHw_R-Zv10lzzK/w320-h213/Exercises+to+burn+thigh+fat.jpg" title="Exercises to burn thigh fat" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://sparklepurpose.blogspot.com/2021/03/top-5-exercise-for-burning-thigh-fat.html" target="_blank">Top 5 exercises for burning thigh fat fast</a></td></tr></tbody></table>Saguren Redyrshttp://www.blogger.com/profile/02162616436687552839noreply@blogger.com0tag:blogger.com,1999:blog-4023608892013337084.post-27368472390653037772021-04-19T11:34:00.000-07:002021-04-19T11:34:31.236-07:00The 5 best vitamins for hair growth (and their food sources)<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB_SbHOi1wJ3CmkM-AUdBqNsAbdF2INeerrxXqf8tac2qijdHpBJr_6jEzlgXRD0jR5ll8xqdOhbEuaLaZdFegtG6tXkfjE2sPJ-NQoOheuMiWSCheIYyFZBlFybGa-BHi1sXCh8a7Tmbm/s448/Vitamins+for+hair+growth.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Vitamins for hair growth" border="0" data-original-height="253" data-original-width="448" height="181" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB_SbHOi1wJ3CmkM-AUdBqNsAbdF2INeerrxXqf8tac2qijdHpBJr_6jEzlgXRD0jR5ll8xqdOhbEuaLaZdFegtG6tXkfjE2sPJ-NQoOheuMiWSCheIYyFZBlFybGa-BHi1sXCh8a7Tmbm/w320-h181/Vitamins+for+hair+growth.jpg" title="Add these vitamins to your diet for better hair growth" width="320" /></a></div><br /><p></p><p>You're suffering from hair loss. It can be very frustrating. Luckily you have decided to find a healthy solution to the issue. Learn about the vitamins that your hair needs and discover the foods that you should add to your diet to get them. Your whole body will thank you - including your hair.</p><p>Premature hair loss has become a major problem around the world. This could be because of a lack of exercise, stress or a bad diet. In this particular article we look at the food that you should eat to enrich your hair follicles with the nutrients that they need to grow at their best.</p><h1 style="text-align: left;">5 Best Vitamins for Hair Growth</h1><div><b>1. Vitamin A (Scalp moisture and sebum production)</b></div><div><b>2. Vitamin B (Cell metabolism)</b></div><div><b>3. Vitamin C (Tissue repair)</b></div><div><b>4. Vitamin D (New cell production)</b></div><div><b>5. Vitamin E (Maintenance and hair growth)</b></div><div><b><br /></b></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM6sD30QMw7rIpHBzPXzsLQZrl6cXrjBYhsGiHe6_WpexTz8ki7VIt0xVq5lNC2T4LnyJzMXXetH2Jb2478T7q8B_njrQHg0D9TnNpC2RCazg11cFQ01o7n7dNVeb6Eg5mv8Dws0iYwm7l/s637/Essential+vitamins+for+hair+growth.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Essential vitamins for hair growth" border="0" data-original-height="637" data-original-width="424" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM6sD30QMw7rIpHBzPXzsLQZrl6cXrjBYhsGiHe6_WpexTz8ki7VIt0xVq5lNC2T4LnyJzMXXetH2Jb2478T7q8B_njrQHg0D9TnNpC2RCazg11cFQ01o7n7dNVeb6Eg5mv8Dws0iYwm7l/w213-h320/Essential+vitamins+for+hair+growth.jpg" title="Get enough of these vitamins for healthy hair" width="213" /></a></div><br />You can try these five vitamins and include all of them in your diet in balanced amounts. That’s the best way to get the benefits from each of them.</div><div><br /></div><h2 style="text-align: left;">1. Vitamin A</h2><p>Hair cells need Vitamin A for their growth. Your hair benefits from Vitamin A because it moisturizes the scalp. <a href="https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/" target="_blank">Vitamin A</a> contributes to the production of sebum (an oily substance) in the skin glands.</p><p>It’s a good choice to add Vitamin A to your diet in the form of healthy food choices. Here are some great food sources that you can try.</p><h3 style="text-align: left;">Foods rich in Vitamin A</h3><div><b>Watermelon, mango, orange, papaya, apricot, guava, litchi, cherry, grape, strawberry, carrot, tomato, spinach, cauliflower, cabbage, sweet potato, broccoli, black eyed peas, sweet red pepper, dairy products, beef liver, fish, fortified cereal, egg, chicken, cod liver oil, pumpkin pie</b></div><div><b><br /></b></div><div>That's a long list! I've broken it down into smaller food groups for you as well.</div><div><br /></div><h3 style="text-align: left;">Fruit rich in Vitamin A</h3><p><b>Watermelon, mango, orange, papaya, apricot, guava, litchi, cherry, grape, strawberry</b></p><p><br /></p><h3 style="text-align: left;">Vegetables rich in vitamin A</h3><p><b>Carrot, tomato, spinach, cauliflower, cabbage, sweet potato, broccoli</b></p><p><br /></p><h3 style="text-align: left;">Other foods high in Vitamin A</h3><div><b>Dairy products, beef liver, fish, fortified cereal, eggs, chicken, cod liver oil, black eyed peas, sweet red pepper, pumpkin pie</b></div><div><b><br /></b></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwXyPhjRpTGwocH5nallGPt4xCw5yJruOERn8kXOSNLpmDudpBYX8GU-7AMq7N1cvDx7h_Nm3cVa3RJnMlFlod4YIMn6xyr-9jsnfQJpBio-0LeFYntRkhPImK1q1ibw0y8kHwH4qskqW4/s640/Foods+rich+in+vitamin+A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Foods rich in vitamin A" border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwXyPhjRpTGwocH5nallGPt4xCw5yJruOERn8kXOSNLpmDudpBYX8GU-7AMq7N1cvDx7h_Nm3cVa3RJnMlFlod4YIMn6xyr-9jsnfQJpBio-0LeFYntRkhPImK1q1ibw0y8kHwH4qskqW4/w214-h320/Foods+rich+in+vitamin+A.jpg" title="Eat these foods to avoid vitamin deficiency." width="214" /></a></div><br /><h2 style="text-align: left;">2. Vitamin B</h2></div><p>B vitamins are water soluble. They play a major role in cell metabolism.</p><p>Individual B Vitamins differ from each other regarding their structural arrangement - although they exist in similar food components. Diet supplements that contain all these 8 vitamins are called vitamin B complex.</p><h3 style="text-align: left;">What are the 8 B vitamins?</h3><p><b>1. Thiamine (B 1)</b></p><p><b>2. Riboflavin (B 2)</b></p><p><b>3. Niacin (B 3)</b></p><p><b>4. Pantothenic acid (B 5)</b></p><p><b>5. Pyridoxine (B 6)</b></p><p><b>6. Biotin (B 7)</b></p><p><b>7. Folate (B 9)</b></p><p><b>8. Cobalamin (B 12)</b></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiimGs4s9qwUhSkzuRLYf-ZiVfqZbWLTIhyphenhyphenUOtSE6yNpy1IAAwSk6fP4gSpwKDyQeLcQmnugCImRluRzCAahmHC_NBU74J9P0EC7hETycNRSyqZjAu8KQq4MHm15G0-1hX7mZ-qNTAOmUse/s540/The+8+B+vitamins+.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="The 8 B vitamins" border="0" data-original-height="540" data-original-width="360" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiimGs4s9qwUhSkzuRLYf-ZiVfqZbWLTIhyphenhyphenUOtSE6yNpy1IAAwSk6fP4gSpwKDyQeLcQmnugCImRluRzCAahmHC_NBU74J9P0EC7hETycNRSyqZjAu8KQq4MHm15G0-1hX7mZ-qNTAOmUse/w213-h320/The+8+B+vitamins+.jpg" title="Vitamins for health and nutrition" width="213" /></a></div><br />Collectively they are called vitamin B complex. Here's where you can get them:<p></p><h3 style="text-align: left;">Foods rich in Vitamin B</h3><p><b>Avocado, banana, orange, almonds, apple, black berry, cherry, grapefruit, kiwi, lemon, lime, litchi, mango, melon, peach, pear, pineapple, plum, raspberry, strawberry, watermelon, asparagus, broccoli, chickpeas, Brussels sprouts, carrot, lentils, collards, edamame, green peas, mustard greens, romaine lettuce, spinach, turnip greens, potato, beets, milk, cheese, egg, chicken, read meat, tuna, mackerel, salmon, oysters, clams, nutritional yeast</b></p><p><br /></p><h3 style="text-align: left;">Fruit rich in Vitamin B</h3><div><b>Avocado, banana, orange, almonds, apple, black berry, cherry, grapefruit, kiwi, lemon, lime, litchi, mango, melon, peach, pear, pineapple</b></div><div><br /></div><h3 style="text-align: left;">Vegetables high in Vitamin B</h3><div><b>Asparagus, broccoli, chickpeas, Brussel sprouts, carrots, lentils, collards, edamame, green peas, mustard greens, romaine lettuce, spinach, turnip greens, potato, beets</b></div><div><br /></div><h3 style="text-align: left;">Other foods high in Vitamin B</h3><div><b>Milk, cheese, eggs, chicken, red meat, tuna, mackerel, salmon, oysters, clams, nutritional yeast</b></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPZ7xUUZtdh8TbbVYWxipzFnSN6o7Lxp-wydoaU55PSjcojH9XX7_HzQP4eMM7rPETCoFIou6Da8HrpI3BAOZVe_nb5Ss-r5YDi87LzsWN2ZCL7hpBlCMwiBfxyDlE8ireodLl7MrRFWi8/s659/Foods+high+in+Vitamin+B.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Foods high in Vitamin B" border="0" data-original-height="659" data-original-width="440" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPZ7xUUZtdh8TbbVYWxipzFnSN6o7Lxp-wydoaU55PSjcojH9XX7_HzQP4eMM7rPETCoFIou6Da8HrpI3BAOZVe_nb5Ss-r5YDi87LzsWN2ZCL7hpBlCMwiBfxyDlE8ireodLl7MrRFWi8/w214-h320/Foods+high+in+Vitamin+B.jpg" title="Eat these foods to get enough Vitamin B and stay healthy." width="214" /></a></div><br /><h2 style="text-align: left;">3. Vitamin C</h2><p>Vitamin C is essential for tissue repair and the enzymatic production of many neurotransmitters.</p><p>Oxidative stress from pollutants, metabolism and ageing create free radicals that damage cells - including hair cells. Vitamin C helps to stop these free radicals so that they don't damage cells.</p><p><a href="https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/" target="_blank">Vitamin C</a> also called as ascorbic acid. It is used use for cleansing purposes in shampoos and it is very effective for the removal of mineral build-up on the surface of hair. This buildup prevents hair from absorbing moisture.</p><h3 style="text-align: left;">Foods high in Vitamin C</h3><div><div><b>Citrus fruits and juices like orange and grape fruit, tomato and tomato juice, dried chives, pineapple, red and yellow bell peppers, dried coriander, papaya, potatoes, rose hips, mango, turnip greens, hot green chili peppers, kiwi fruit, spinach, thyme, watermelon, cabbage, raspberries, strawberries, cranberries, blueberries, leafy greens, saffron, plums, cauliflower, guavas, Brussel sprouts, lemons, broccoli, litchis, kale</b></div></div><p><br /></p><h3 style="text-align: left;">Fruits rich in vitamin C</h3><p><b>Citrus fruits and juices like orange and grape fruit, pineapple, papaya, mango, turnip greens, kiwi fruit, watermelon, raspberries, strawberries, cranberries, blueberries, plums, guavas, lemons, litchis</b></p><p><br /></p><h3 style="text-align: left;">Vegetables rich in vitamin C</h3><p><b>Tomato and tomato juice, red and yellow bell peppers, potatoes, turnip greens, spinach, cabbage, other leafy greens, cauliflower, Brussel sprouts, broccoli, kale</b></p><p><br /></p><h3 style="text-align: left;">Other foods rich in Vitamin C</h3><p><b>Chives, coriander, rose hips, hot green chili peppers, thyme and saffron</b></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMfE2-QAqS4MRnpexGc_fvFbEfiYCdzYJv_vPCCzdcd1a8k2EvZqXlXF5Cf0el5d2l24iZ__0xeqDzfGgrDim1CMg9sNo65Ob0ZCeoALUkQ_E4-qL2fWV-tCpuo8FuTiDxEeOEegph_N0_/s639/Food+sources+of+Vitamin+C.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Food sources of Vitamin C" border="0" data-original-height="639" data-original-width="426" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMfE2-QAqS4MRnpexGc_fvFbEfiYCdzYJv_vPCCzdcd1a8k2EvZqXlXF5Cf0el5d2l24iZ__0xeqDzfGgrDim1CMg9sNo65Ob0ZCeoALUkQ_E4-qL2fWV-tCpuo8FuTiDxEeOEegph_N0_/w213-h320/Food+sources+of+Vitamin+C.jpg" title="Eat these healthy foods to get enough Vitamin C." width="213" /></a></div><br /><h2 style="text-align: left;">4. Vitamin D</h2><p>Vitamin D has a major role in generating new hair follicles. Whenever you feel like your hair’s not growing, it could be because of a lack of Vitamin D.</p><p>Bald patches occur on your scalp from Vitamin D deficiency. It’s good to eat more <a href="https://nutritionmint.com/foods-rich-in-vitamin-d/" target="_blank">Vitamin D foods</a> for better hair growth.</p><h3 style="text-align: left;">Foods high in Vitamin D</h3><div><div><b>Cremini mushrooms, salmon, eggs, fortified milk, soy milk, fortified tofu, fortified yogurt, pork chops, fortified breakfast cereals</b></div></div><div><b><br /></b></div><h3 style="text-align: left;">Fruits rich in vitamin D</h3><p><b>No fruits are high in vitamin D. Orange juice is the only food product commonly sold with vitamin D. You need to eat other types of food to get enough Vitamin D.</b></p><h3 style="text-align: left;">Vegetables high in Vitamin D</h3><div><b>Cremini mushrooms</b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijO8-4x2mmavoRbqWmcbJZrYiM-LTWLBpQBeXjOalhTJWVEdWU3T5jkuYLPLxk4GIJj5vT_z6V8zXdRK0DY2VOHT3HTrfGUcsqzs3sikR78SnrDKlLG563zvSgb2ikkMJDTbojpZNhDKji/s635/Food+sources+of+Vitamin+D.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Food sources of Vitamin D" border="0" data-original-height="635" data-original-width="424" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijO8-4x2mmavoRbqWmcbJZrYiM-LTWLBpQBeXjOalhTJWVEdWU3T5jkuYLPLxk4GIJj5vT_z6V8zXdRK0DY2VOHT3HTrfGUcsqzs3sikR78SnrDKlLG563zvSgb2ikkMJDTbojpZNhDKji/w214-h320/Food+sources+of+Vitamin+D.jpg" title="Add these foods to your diet to get enough Vitamin D." width="214" /></a></div><br /><h2 style="text-align: left;"><span style="font-weight: normal;">5. </span>Vitamin E</h2><p>Vitamin E is needed for the growth and maintenance of hair. It provides extra strength to hair follicles. Vitamin E also has antioxidant (prevents damage and degeneration) properties because it resists the harm done by free radicals and provides protection for optimal hair growth.</p><p><a href="https://www.hsph.harvard.edu/nutritionsource/vitamin-e/" target="_blank">Vitamin E</a> also helps to increase blood circulation in the scalp, helps to balance oil production and pH levels.</p><h3 style="text-align: left;">Foods rich in Vitamin E</h3><div><b>Cashew nuts, hazelnuts, almonds, Brazil nuts, pine nuts, pecans, pistachios, peanuts, pumpkin seeds, other seeds, avocado, turnip greens, red sweet pepper, mangoes, beetroot, sunflower seeds, abalone, grapes, taro roots, goose meat, kiwi fruit, spinach, Atlantic salmon, rainbow trout, apricot, asparagus, black berries, snails, olives, fish roe, black currants, octopus, cranberries, crayfish, lobster, raspberries, cod</b></div><div><br /></div><h3 style="text-align: left;">Fruit, nuts and seeds high in vitamin E</h3><div><b>Cashew nuts, hazelnuts, almonds, Brazil nuts, pine nuts, pecans, pistachios, peanuts, pumpkin seeds, other seeds, avocado, mangoes, sunflower seeds, grapes, kiwi fruit, apricot, black berries, olives, black currants, cranberries, raspberries</b></div><div><b><br /></b></div><h3 style="text-align: left;">Vegetable sources of Vitamin E</h3><div><b>Turnip greens, red sweet pepper, beetroot, taro roots, spinach, asparagus, olives</b></div><div><b><br /></b></div><h3 style="text-align: left;">Other food sources of Vitamin E</h3><div><b>Abalone, goose meat, Atlantic salmon, rainbow trout, snails, fish roe, octopus, crayfish, lobster, cod</b></div><div><b><br /></b></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvcv5VOKiT6EzvNZ1WneUDApkZTBk7kyaxMdGW0McHo8lKMeptWzM_o2gYD6h1z6hISrKppxkqX1feVSl0Wu76lHraiQSEwmbl04EIJ_wl6RBfn1LK2r4EIqhv6phFewL3Juz3CwKb5HBQ/s640/Food+sources+of+Vitamin+E.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Food sources of Vitamin E" border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvcv5VOKiT6EzvNZ1WneUDApkZTBk7kyaxMdGW0McHo8lKMeptWzM_o2gYD6h1z6hISrKppxkqX1feVSl0Wu76lHraiQSEwmbl04EIJ_wl6RBfn1LK2r4EIqhv6phFewL3Juz3CwKb5HBQ/w214-h320/Food+sources+of+Vitamin+E.jpg" title="Eat these nutritious foods to get enough Vitamin E." width="214" /></a></div><br /><h3 style="text-align: left;">Conclusion</h3></div><p>When you’re losing your hair follicles and you don’t know what to do, you should consult a hair specialist first.</p><p>Follow these diet improvements with the five best vitamins that are essential for the health of both your hair <i>and </i>the rest of your body. Add these foods into your daily diet to give your body exactly what it needs for beautiful, strong hair.</p><h3 style="text-align: left;">Akash Bahuguna</h3><p>I am fitness enthusiast who believes in giving better life to people by providing them with a way to be fit and healthy. Despite my personal insight, I am a nutrition blogger with a medical background (Bachelor of pharmacy). I share food nutrition facts, ideas, diet and meal plans which are backed with scientific research and evidence.</p><p>My site: <a href="https://nutritionmint.com/" target="_blank">Nutritionmint.com</a></p><p>Twitter: <a href="https://twitter.com/Nutritionmint1" target="_blank">Nutritionmint</a></p><p>Facebook page: <a href="https://m.facebook.com/Nutrition-Mint-108963934572122/?paipv=0" target="_blank">Nutrition-Mint</a></p>Saguren Redyrshttp://www.blogger.com/profile/02162616436687552839noreply@blogger.com0tag:blogger.com,1999:blog-4023608892013337084.post-835351542154626152021-04-14T04:34:00.000-07:002021-04-14T04:34:17.216-07:005 Healthy habits to improve your life<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH6CL8UxBdOHgbV4JVO8bYQKpngCyuvweNU0Uniz5iiDXGjOEXPwmteK7I86rrac5N-ro4GnogVhEPEsWj7LKUMTOsxY4b7XRF4I8Rihdj9zfSWA2ZA_5xujJRunsgsqQCpQkTWOX5Jaxe/s960/Live+a+healthier+life.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Man with a backpack facing mountains" border="0" data-original-height="640" data-original-width="960" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH6CL8UxBdOHgbV4JVO8bYQKpngCyuvweNU0Uniz5iiDXGjOEXPwmteK7I86rrac5N-ro4GnogVhEPEsWj7LKUMTOsxY4b7XRF4I8Rihdj9zfSWA2ZA_5xujJRunsgsqQCpQkTWOX5Jaxe/w320-h213/Live+a+healthier+life.jpg" title="Live a healthier life" width="320" /></a></div><div><br /></div>This article is written by <a href="https://sparklepurpose.blogspot.com/" target="_blank">Sparkle Purpose</a>. Follow Sparkle Purpose on <a href="https://twitter.com/Utkarsh48809560" target="_blank">Twitter</a> and <a href="http://in.pinterest.com/teamsparklepurpose" target="_blank">Pinterest</a>.<br /><h1 style="text-align: left;">5 habits that can improve your health </h1><p>There are certain things that we never think of. We are so busy scrolling through the screens of social media on our smartphones that we never realize we have a body and we should take care of it.</p><p>You can simply take good care of your body by adding these simple habits to your daily routine.</p><h2 style="text-align: left;">What is a habit?</h2><p><b>A habit is a routine or behavior that is repeated regularly and tends to occur subconsciously over time. When you do something over and over again, your mind thinks of it as an important task and it happens automatically.</b></p><p><br /></p><h2 style="text-align: left;">How do you create a new habit? </h2><p><b>Adopting a habit is a challenging task, but it is not an impossible task. It begins with a thought that you want to change. Anything is possible if you have a desire to accomplish something.</b></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1Z-UAN3dZK0QOdWSrT5ls-PTSylwQeEBJkiqJ6C_0MycP02RAj40KvGDgJU-fnXsNCmwYc-FWBL7g6Vom6S5cuxQFvFdhUPWtVAaotnxGoViNZt8XGbRkT1a1TtKwvMdRy1yyWSQduqKk/s640/Anything+is+possible+if+you+have+the+right+habits+in+place..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Anything is possible if you have the right habits in place." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1Z-UAN3dZK0QOdWSrT5ls-PTSylwQeEBJkiqJ6C_0MycP02RAj40KvGDgJU-fnXsNCmwYc-FWBL7g6Vom6S5cuxQFvFdhUPWtVAaotnxGoViNZt8XGbRkT1a1TtKwvMdRy1yyWSQduqKk/w214-h320/Anything+is+possible+if+you+have+the+right+habits+in+place..jpg" title="Use these healthy habits to get more out of every day." width="214" /></a></div><br /><p></p><h2 style="text-align: left;">Here are some healthy habits that you should adopt:</h2><div><br /></div><h3 style="text-align: left;">1. Wake up early</h3><p><a href="https://sparklepurpose.blogspot.com/2020/12/post1.html" target="_blank">Waking up early</a> is one of the most challenging tasks that I see people face. It’s not easy to leave your cozy bed and all your dreams - especially when it’s winter. You don’t want to leave your blanket.</p><p>If you want to be successful in your life, you need to get up earlier. We are more likely to be productive in the earlier hours of the day and we are more likely to do unhealthy or destructive things late at night.</p><p>The Bible says “He who loves to sleep and the folding of hands, poverty will set upon you like a thief in the night." (Proverbs 24:33-34)</p><h4 style="text-align: left;">How can you wake up earlier?</h4><p>I am here to tell you the easiest way possible. I will not ask you to set an alarm for 4 AM or 5 AM in the morning.</p><p>Let’s suppose you go to bed at 1 PM and wake up at 9 AM. All that you have to do is set an alarm of 10 minutes earlier than you usually do.</p><p>This will save you 10 minutes. Do this every day. You’ll see that you are getting up earlier without any trouble. </p><p>It may be possible that you fail at some point. That’s OK. Don't criticize yourself. Just move on and focus on the next day.</p><p>Remember that failure is a teacher. Try to learn from the mistake you’ve made and try not to repeat it again. This will help you to improve a little bit every day.</p><p><a href="https://sparklepurpose.blogspot.com/2021/02/10-reasons-to-wake-up-early-become.html" target="_blank">Waking up early has many benefits</a> and it will keep your body healthy. You will see that you are being more productive and more successful in your work after a few days.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVAE-sxO0PqFFYTA2hbVKHnbZvh0QLz5uYLeUroygCTRIWG7uG0i5KdSwDhiTgeD3ZuokWZWWQxHc5S5t67nvSk52jSpLKUfVhvHxmCnpI8j1DxbaqQAlDCm4K9O_B8MyxKXMRvN7O62rL/s638/We+are+more+likely+to+be+productive+in+the+earlier+hours+of+the+day.++We+are+more+likely+to+do+unhealthy+or+destructive+things+late+at+night..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="We are more likely to be productive in the earlier hours of the day. We are more likely to do unhealthy or destructive things late at night." border="0" data-original-height="638" data-original-width="426" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVAE-sxO0PqFFYTA2hbVKHnbZvh0QLz5uYLeUroygCTRIWG7uG0i5KdSwDhiTgeD3ZuokWZWWQxHc5S5t67nvSk52jSpLKUfVhvHxmCnpI8j1DxbaqQAlDCm4K9O_B8MyxKXMRvN7O62rL/w214-h320/We+are+more+likely+to+be+productive+in+the+earlier+hours+of+the+day.++We+are+more+likely+to+do+unhealthy+or+destructive+things+late+at+night..jpg" title="Wake up earlier to live a healthier life." width="214" /></a></div><br /><h3 style="text-align: left;">2. Exercise everyday</h3><p>As you already know, exercising is very important for your physical health. <a href="http://saspotters.blogspot.com/2017/07/benefits-of-exercise.html" target="_blank">Exercising has many benefits</a>. Exercise everyday if you don’t want to go to the doctor too often.</p><p>Exercise will keep your bones, heart, lungs and all internal organs healthy.</p><p>The best time to exercise is in the morning after waking up. If you can't do it in the morning then you can do it in the evening.</p><p>I encourage you to exercise every day. Some people start exercising but they quit because it hurts at first. I know that it hurts at first. Remember that the pain is temporary. It will last for a day or for a week but quitting lasts forever. <a href="https://sparklepurpose.blogspot.com/2021/02/9-cool-health-benefits-of-sweating.html" target="_blank">The more you sweat the better</a>.</p><p><br /></p><h3 style="text-align: left;">3. Drink fresh fruit juice</h3><p><a href="https://www.rediff.com/travel-living/report/5-amazing-reasons-why-you-should-drink-fresh-fruit-juice-daily/20160518.htm" target="_blank">There are amazing benefits to drinking fruit juice like detoxification, weight loss, vitamin and mineral consumption and prevention of unhealthy cravings</a>.</p><p>It can be any fresh fruit juice like <a href="https://www.healthline.com/nutrition/orange-juice-benefits" target="_blank">orange juice</a>, <a href="https://www.healthline.com/health/food-nutrition/aloe-vera-juice-benefits" target="_blank">Aloe Vera juice</a>, <a href="https://saspotters.blogspot.com/2015/07/benefits-of-drinking-lemon-juice-for.html" target="_blank">lemon juice</a>, <a href="https://stylesatlife.com/articles/kiwi-juice-benefits/" target="_blank">kiwi juice</a>, <a href="https://food.ndtv.com/food-drinks/12-amazing-cucumber-juice-benefits-for-your-skin-hair-and-overall-health-1647681" target="_blank">cucumber juice</a> and <a href="https://www.healthline.com/nutrition/healthiest-juice" target="_blank">many more</a>.</p><p>Try to make it a habit to stay healthy. If not every day, then try to have fresh fruit juice at least 3-4 times a week.</p><h3 style="text-align: left;">4. Drink water while sitting</h3><p>I see a lot of people drinking water while standing. <a href="https://parenting.firstcry.com/articles/magazine-drinking-water-while-standing-why-is-it-unhealthy/" target="_blank">Drinking water this way can be harmful</a>.</p><p>Since the water moves directly, the required vitamins and minerals don’t reach the liver and digestive tract. This also disturbs the oxygen levels and you risk placing a burden on your heart and lungs.</p><p>It is better to drink water while sitting. Sip on it slowly to reach maximum hydration. We should drink 2-3 liters of water every day. Drinking room temperature water is recommendable over cold water.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihFB1MJboAVqp6H6fI13_L1WxJRgcEcN__6dOFNMlA1hSe_n1Fv5Qdt6df8a2dIhrHdEZ465jXr7FrqgHu8ZTBy4HLWHRJwhUMqHZH3EMLSj6SDriRt-xdOIlvsKV5IuY-_yjXer71_c_T/s640/It+is+easier+for+your+body+to+absorb+water+and+hydrate+itself+when+you+are+seated.+Relaxed+muscles+are+more+open+to+hydration..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="It is easier for your body to absorb water and hydrate itself when you are seated. Relaxed muscles are more open to hydration." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihFB1MJboAVqp6H6fI13_L1WxJRgcEcN__6dOFNMlA1hSe_n1Fv5Qdt6df8a2dIhrHdEZ465jXr7FrqgHu8ZTBy4HLWHRJwhUMqHZH3EMLSj6SDriRt-xdOIlvsKV5IuY-_yjXer71_c_T/w214-h320/It+is+easier+for+your+body+to+absorb+water+and+hydrate+itself+when+you+are+seated.+Relaxed+muscles+are+more+open+to+hydration..jpg" title="Drink water while seated for maximum hydration." width="214" /></a></div><br /><h3 style="text-align: left;">5. Schedule your time </h3><p>If you want to be productive, it is necessary that you manage your time well. Doing the same good things at the same time everyday will increase your productivity.</p><p>When it’s the time for lunch, you should do lunch. When it’s the time to rest you should rest.</p><p>This brings efficiency in our work because our body gets familiar with it. Your body will adapt to your schedule and prime itself for digestion at lunch time. Your brain will prime itself for relaxation if you relax at the same time every day.</p><p>Try to plan your schedule to get the best out of the day.</p><p>Thanks for reading! I hope it helps you.</p><h3 style="text-align: left;">You may like other articles from <a href="http://www.sparklepurpose.blogspot.com" target="_blank">Sparkle Purpose</a></h3><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB7aXFZ0JjPvqws5THwPCZhmyZBI7DkFZtQ5ypPumAUnVAqUgLbB-1_HUY-TuvMudT0c2CYPCDqXWPA1kkEa3Mj3HlgMdb128ISQTWO4yzyvbmdzExpzSUOWEGLE1iuWRVsEyS8C0hO2rt/s448/Relieve+stress+and+anxiety.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Stressed woman" border="0" data-original-height="298" data-original-width="448" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB7aXFZ0JjPvqws5THwPCZhmyZBI7DkFZtQ5ypPumAUnVAqUgLbB-1_HUY-TuvMudT0c2CYPCDqXWPA1kkEa3Mj3HlgMdb128ISQTWO4yzyvbmdzExpzSUOWEGLE1iuWRVsEyS8C0hO2rt/w320-h213/Relieve+stress+and+anxiety.jpg" title="Relieve stress and anxiety" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><a href="https://sparklepurpose.blogspot.com/2021/04/15-tips-to-relieve-stress-and-anxiety.html" target="_blank">15 tips to relieve stress and anxiety</a></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; 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text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS3kv9Nf_hXjvnLR6LtUhWcX_0un7swuiuGwQz4kwM8-JL4XRKVgsz1vAkA2mox7Q51GREj_UGnMpis2j1HknYgWznACpznKeUFTZxRz9tH4x5lC75pZMdMskZj4qNvZchIKJhkiP_Fmj6/s960/Best+mental+mindset+when+lifting+weights.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Man focusing hard during a bicep curl" border="0" data-original-height="640" data-original-width="960" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS3kv9Nf_hXjvnLR6LtUhWcX_0un7swuiuGwQz4kwM8-JL4XRKVgsz1vAkA2mox7Q51GREj_UGnMpis2j1HknYgWznACpznKeUFTZxRz9tH4x5lC75pZMdMskZj4qNvZchIKJhkiP_Fmj6/w320-h213/Best+mental+mindset+when+lifting+weights.jpg" title="Best mental mindset when lifting weights" width="320" /></a></div><div><br /></div>This article is written by Rob Maxwell (<a href="http://saspotters.blogspot.com/2021/03/my-education-by-rob-maxwell.html" target="_blank">learn about his education</a>), M.A. Exercise Physiology, CSCS and ACSM CPT from <a href="http://www.fittothemax.net" target="_blank">www.fittothemax.net</a>. Follow him on <a href="https://twitter.com/FitToTheMax24" target="_blank">Twitter</a>.<div><br /><h2 style="text-align: left;">If it's burning, it's working</h2><p>If it’s burning its working is a phrase we often use at my gym. In fact, we even have it printed on the back of one of our shirts.</p><p>We want to teach our clients that it’s what we feel in the gym that is important. It’s easy for some people to get into a checklist mentality when they workout. They go to the gym with the exercise, sets, and reps that they are supposed to achieve written out or in their mind and they go through their list.</p><p>You can watch people going through the motions like this at the gym. In fact, we even see some of our clients getting into a mindset like this. They look at you for the next item on the list. We always remind our clients to not address their work out like a list but to be very mindful as they work out.</p><p>It’s especially important to be body aware. I try my best to put whatever I have on my mind on hold when I work out.</p><p>It’s not easy. Distractions like to come into the conscious mind. In fact, it’s very normal for the brain to try to anticipate what is next. It’s part of our biology. We need to counter that and really put our mind on our bodies as we work out to get the best results.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFJSgmJnRYZp0VblovHm6jSHuJX51Dd3qhwpbkTjhXQ9GPf6VOwmM7ss2lO2CpKKLYQopsJOOFwLPOydmbdhuTehbBaWF9YZDMwv3BSOOg3FCiMsWjKoBi9kzw48D_HGxrIC454AGSE31Y/s640/If+it%2527s+burning+it%2527s+working..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="If it's burning it's working." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFJSgmJnRYZp0VblovHm6jSHuJX51Dd3qhwpbkTjhXQ9GPf6VOwmM7ss2lO2CpKKLYQopsJOOFwLPOydmbdhuTehbBaWF9YZDMwv3BSOOg3FCiMsWjKoBi9kzw48D_HGxrIC454AGSE31Y/w214-h320/If+it%2527s+burning+it%2527s+working..jpg" title="Be mindful of every workout." width="214" /></a></div><br /><h2 style="text-align: left;">How present are you during your workouts?</h2><p>It’s important to become body aware.</p><p>Very often we’ll ask a client where they feel a particular exercise. In some cases, the person does not really know for sure but just states that they feel an overall, general fatigue. What's the point of exercise if it isn't causing any changes in your body?</p><p>In some cases, there can simply be a form adjustment or form tweak to solve the issue. In other cases, the person is simply oblivious because they have not focused on the feeling of the set.</p><p>If that happens, it is our fault as trainers as well. Before we begin a set, one of the first things that I’ll do is remind a person where to put their focus. It really, really helps.</p><p>In my experience, there seems to be two types of people in the gym: those that are body aware and those that aren’t. I’m sure that there is probably a middle ground somewhere, but I haven’t seen it too often.</p><p>I’ve seen people that are totally body aware. They can tell you what they feel and where they feel it. There are others that seem like they don't have a clue.</p><p>I think that this is, in part, from early learning. Those that have had some yoga training appear to be far more body aware. Those that have had a coach or trainer that was all about getting the work in seem to have very little body awareness - and they are also the ones that are the most extrinsically motivated.</p><p>As trainers we want to teach all of our clients to be body aware and learn to become intrinsically motivated. It’s about the feel.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2Su0pqYFd_mZCs0lCwNJ12yu_Bcj6iWlHsqCnET3uxybCV3ZFuPLRmTmSIboW-yK3fnzH7WY6VE9pABG2zGbYgPviU3Fib6v1Qv89k3OPwm1sywZC5G33upLwH_fh_DM0Ri05saP87EKS/s720/The+feeling+that+your+body+gives+you+during+exercise+is+a+powerful+motivator..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="The feeling that your body gives you during exercise is a powerful motivator." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2Su0pqYFd_mZCs0lCwNJ12yu_Bcj6iWlHsqCnET3uxybCV3ZFuPLRmTmSIboW-yK3fnzH7WY6VE9pABG2zGbYgPviU3Fib6v1Qv89k3OPwm1sywZC5G33upLwH_fh_DM0Ri05saP87EKS/w213-h320/The+feeling+that+your+body+gives+you+during+exercise+is+a+powerful+motivator..jpg" title="Be aware of your body during exercise." width="213" /></a></div><br /><h1 style="text-align: left;">How to be body aware while strength training</h1><p>The first thing we must do is know exactly where we are supposed to be feeling the exercise.</p><p>Body building should be about the feel. Don’t let the term body building throw you. If you are trying to get stronger and add muscle of any kind; you are building your body, hence, body building.</p><p>Many trainers teach the acute program variables. These variables for strength training are the exercises, sets, reps, load, rest, and tempo. They are all important.</p><p>Where we put our focus during a workout is equally important. For example, I personally believe that if you grabbed any light weight, did a particular exercise, and stayed laser focused the entire set and did it until you no longer could; you would get more out of that than a person that did 3 sets of 12 reps with the ideal weight but did it mindlessly. Fight me on that!</p><p>The best thing to do is get the acute program variables set up for your goal and do it with complete body awareness.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWNkqo93S1ubUEg-roQDXhXildbsJzItlBVLu_gee7S1-Whu5un6enFi1EpxPhU0dMEFRwj51CewaowH32_hLjRJek6O1FvTzlmHDvbK4pxsXH9ddfsSSdczU6585gKgAML2L-dqxeey3F/s640/Get+more+out+of+every+rep+by+focusing+on+how+your+body+feels+during+the+movement..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Get more out of every rep by focusing on how your body feels during the movement." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWNkqo93S1ubUEg-roQDXhXildbsJzItlBVLu_gee7S1-Whu5un6enFi1EpxPhU0dMEFRwj51CewaowH32_hLjRJek6O1FvTzlmHDvbK4pxsXH9ddfsSSdczU6585gKgAML2L-dqxeey3F/w214-h320/Get+more+out+of+every+rep+by+focusing+on+how+your+body+feels+during+the+movement..jpg" title="Transform your workout through mindfulness." width="214" /></a></div><p><br /></p><h2 style="text-align: left;">Determine which muscle is working during each exercise</h2><p>The first thing to do when you want to be totally body aware during a set of exercise is know exactly what part of the muscle you are working.</p><p>For example, you may be working the deltoids - but where in the deltoids is the exercise targeting? Is it the anterior, medial, or posterior? Put your mind there. Touch it first. Put your finger on the part of the muscle that you plan on targeting and contract it.</p><p>Next, make sure that you know what the full range of motion is. Too many people end up doing partial ranges of motion because they have never been taught how to go through the full range of motion.</p><p>Make sure that you really know the proper form before starting. Make sure that every other muscle that is supporting you stays tight. If you are standing, for example, engage your core so that you are keeping your spine in the correct alignment.</p><p>A lot of times, people are completely unaware of their posture. Before you start, check your posture.</p><h2 style="text-align: left;">Use the right weight</h2><p>Next, use a weight where you can really stay focused on the exercise. A lot of times, trainees use too heavy of a load and they can only focus on that. It's better to use a lighter load and do it right than it is to go heavy and not target the area you are trying to work.</p><p>Weight is subjective in many ways. What is heavy to you might be light for another and vice versa. Just use the right load for you so that you can zero in on the muscle.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5ST9vtfL-5cJWpM8oDQlXRYE7-X-xsUK-a_2i1KjYqed533sD12N9mXySAuxkskgRN255WliQmXTtIvNfq2K9JcGeBfsIJ5Q3UXgwUZa9KrspSZK1Iz5vIe1Z7aDQVbJ9GIb6KwqxU8zx/s720/Use+the+weight+that+makes+you+focus+on+the+movement..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Use the weight that makes you focus on the movement." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5ST9vtfL-5cJWpM8oDQlXRYE7-X-xsUK-a_2i1KjYqed533sD12N9mXySAuxkskgRN255WliQmXTtIvNfq2K9JcGeBfsIJ5Q3UXgwUZa9KrspSZK1Iz5vIe1Z7aDQVbJ9GIb6KwqxU8zx/w213-h320/Use+the+weight+that+makes+you+focus+on+the+movement..jpg" title="The wrong weight will make you use the wrong muscles." width="213" /></a></div><div><br /></div><h2 style="text-align: left;">Speed determines success</h2><p>When you lift, make sure that you go at a tempo where you can stay focused on the movement. On the negative or lowering portion, go slower than on the lifting portion and really ensure that you are going to your full range of motion.</p><p>I say your full range of motion because it is slightly different for everyone. What do your joints allow? Fuller is better if you don't have pain in the joint.</p><h2 style="text-align: left;">Focus on squeezing the muscle</h2><p>As you start the lifting portion of the lift, make sure that you squeeze the muscle that is being contracted all the way through. For example, make sure that you squeeze the biceps as hard as you can like a body builder doing a biceps pose as you curl the weight during bicep curls.</p><p>When you get to the top of the movement, squeeze before lowering. As you lower, feel the negative all the way down. Don’t just let the weight down. Make sure that you feel the load going down slow. Get the full range of motion at the bottom and do it all over again.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLeLm32rABxBcWIp5AiFojMc4cGkqIRSFkuA2Fkx6AVe8NBD6IK-2GQoLgZW-DlPhIoFxAhZBOtcfI5DOsua9k6t-erC8zSfaothGSmU29-PcNls7g41F7CK1TYxNEj9syVwernGz5Rx2-/s637/1+mindful+rep+is+better+than+3+mindless+reps..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Mindful exercise is extremely effective" border="0" data-original-height="637" data-original-width="424" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLeLm32rABxBcWIp5AiFojMc4cGkqIRSFkuA2Fkx6AVe8NBD6IK-2GQoLgZW-DlPhIoFxAhZBOtcfI5DOsua9k6t-erC8zSfaothGSmU29-PcNls7g41F7CK1TYxNEj9syVwernGz5Rx2-/w213-h320/1+mindful+rep+is+better+than+3+mindless+reps..jpg" title="This is how your maximize every exercise that you do." width="213" /></a></div><br /><h2 style="text-align: left;">Focus on your breath</h2><p>This focus is hard. We all get sidetracked and lose focus. The key, just like meditation, is to get the focus back.</p><p>Another way to become more body aware when lifting is to focus on your breath. Breathe in through the nose on the eccentric part of the lift which is the lowering portion. Blow the air out through the mouth on the concentric portion of the lift which is the lifting portion.</p><p>This also helps keep you in a nice rhythm.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWBdctFGEFieSEI6jza2wBb5rXDNfrsiq3aUGefTa-aw3aWSnkpyQ2i9HzupnH3OdAML4Vepd-zyH2_4qreRPeImZNMXKsDOrzrNWkadyNRGdgYHuI-b3Vo20TvYyqzoyj09-xg5L4TZ7a/s720/Breathe+in+through+the+nose+on+the+eccentric+%2528lowering%2529+part+of+the+lift.+Exhale+through+the+mouth+on+the+concentric+%2528lifting%2529+part+of+the+lift.+.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Breathe in through the nose on the eccentric (lowering) part of the lift. Exhale through the mouth on the concentric (lifting) part of the lift." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWBdctFGEFieSEI6jza2wBb5rXDNfrsiq3aUGefTa-aw3aWSnkpyQ2i9HzupnH3OdAML4Vepd-zyH2_4qreRPeImZNMXKsDOrzrNWkadyNRGdgYHuI-b3Vo20TvYyqzoyj09-xg5L4TZ7a/w213-h320/Breathe+in+through+the+nose+on+the+eccentric+%2528lowering%2529+part+of+the+lift.+Exhale+through+the+mouth+on+the+concentric+%2528lifting%2529+part+of+the+lift.+.jpg" title="Use this breathing technique to improve every lift." width="213" /></a></div><br /><p>If it’s burning, it is working. Body building is as much art as science. Yes, we know the ins and outs of the science well in 2021.</p><p>I’m an exercise physiologist and I’ve seen the science. We know what paper says are the best exercises, sets, reps, and loads for a particular goal, but we must stay focused if we want to get the most out of it.</p><p>The body really reacts to where we put our focus. I believe that 100%. I have a psychology degree as well and psychology is as important (or even more important) when it comes to exercise.</p><p>Can you focus on what you are trying to accomplish or are you daydreaming? Daydreaming while working out is still better than not working out, but my suggestion would be to really take advantage of your time in the gym. Get body aware.</p><p>Give yourself that nice break from your mind going off in different directions. Not only will you get more long-term benefits down the road from doing that, but you will also leave the gym in a better mood.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9dj9OJaCSZqQMrhioQ6WXQcKKpq0e4CsQPbeQ2_0ArMRRaFRH8Y3rYM6CoO3z3n8i2lI3P8mRms_mjGXo5RcwBH3SD48k0Qu3G9799MzUqEop9-LCYu33khLSsVeoIz8cQ90fF3QYtwrL/s640/Focus+on+your+focus+and+the+body+will+follow..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Focus on your focus and the body will follow." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9dj9OJaCSZqQMrhioQ6WXQcKKpq0e4CsQPbeQ2_0ArMRRaFRH8Y3rYM6CoO3z3n8i2lI3P8mRms_mjGXo5RcwBH3SD48k0Qu3G9799MzUqEop9-LCYu33khLSsVeoIz8cQ90fF3QYtwrL/w214-h320/Focus+on+your+focus+and+the+body+will+follow..jpg" title="Practice mindfulness during exercise for better results." width="214" /></a></div><br /><p>This article is written by Rob Maxwell (<a href="http://saspotters.blogspot.com/2021/03/my-education-by-rob-maxwell.html" target="_blank">learn about his education</a>), M.A. Exercise Physiology, CSCS and ACSM CPT from <a href="http://www.fittothemax.net" target="_blank">www.fittothemax.net</a>. Follow him on <a href="https://twitter.com/FitToTheMax24" target="_blank">Twitter</a>.</p></div>Saguren Redyrshttp://www.blogger.com/profile/02162616436687552839noreply@blogger.com0tag:blogger.com,1999:blog-4023608892013337084.post-78126728691384843032021-04-06T01:41:00.004-07:002021-04-06T01:41:51.895-07:00Plant based eating<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVMNrbE6UMrw3NW56d2D4F8DYrnagkIuyK9TBrWz_C7Vvs6aQ_E2eaQSRVr1czMB93y35GZGDEluWtxAEgZVnPb_EKB3Dz39QVMe_vBi3ysb6t_rczk04mFXC8X7h4pp4BOXZ0wW9jPCE2/s960/Plant+based+meal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Vegetable casserole dish" border="0" data-original-height="640" data-original-width="960" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVMNrbE6UMrw3NW56d2D4F8DYrnagkIuyK9TBrWz_C7Vvs6aQ_E2eaQSRVr1czMB93y35GZGDEluWtxAEgZVnPb_EKB3Dz39QVMe_vBi3ysb6t_rczk04mFXC8X7h4pp4BOXZ0wW9jPCE2/w320-h213/Plant+based+meal.jpg" title="Plant based meal" width="320" /></a></div><br />This article is written by Rob Maxwell (<a href="http://saspotters.blogspot.com/2021/03/my-education-by-rob-maxwell.html" target="_blank">learn about his education</a>), M.A. Exercise Physiology, CSCS and ACSM CPT from <a href="http://www.fittothemax.net" target="_blank">www.fittothemax.net</a>. Follow him on <a href="https://twitter.com/FitToTheMax24" target="_blank">Twitter</a>.<p></p><h1 style="text-align: left;">Plant based eating</h1><p>Let me start out with stating that my way of eating is plant based. I have been this way for several years. I have been going in this direction for over a decade.</p><h2 style="text-align: left;">Vegan and vegetarian diets</h2><p>In the past decade we’ve gone from calling this lifestyle vegetarian and vegan to plant based.</p><p>As you may or may not know, a vegan is a person that doesn't eat any animal products at all. A vegetarian does not eat meat but may consume some other animal products. There are several types of vegetarians. I won’t go into all that. Let’s talk about plant-based eating.</p><h2 style="text-align: left;">A plant based diet</h2><p>I like the term plant based. It is what it says it is: plant based. It doesn’t state <i>never</i> or <i>always</i>. It states <i>based</i>.</p><p>That is hard for a lot of people to grasp. In short that means that most of my diet is plant based. For some that are plant based, they may be pure vegans. For others, they just make plants the majority of their diet.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6fxuIWbhRMOgedoEKJaR3aEFP7J_i2rFKQUnSN75B8SoeLD53-8b7QhKLu0rVFY8Gc5phrxsUuUqjTDNN7t4cTrh2kqF2giP5flexjiUKcyMH8u65_vQ5E82LNlibUqwktQt0wvIr03IE/s720/A+plant+based+diet+means+that+your+diet+is+focused+on+plant+foods..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="A plant based diet means that your diet is focused on plant foods." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6fxuIWbhRMOgedoEKJaR3aEFP7J_i2rFKQUnSN75B8SoeLD53-8b7QhKLu0rVFY8Gc5phrxsUuUqjTDNN7t4cTrh2kqF2giP5flexjiUKcyMH8u65_vQ5E82LNlibUqwktQt0wvIr03IE/w213-h320/A+plant+based+diet+means+that+your+diet+is+focused+on+plant+foods..jpg" title="Plant based, vegan and vegetarian diets" width="213" /></a></div><p><br /></p><h2 style="text-align: left;">Why I eat a plant based diet</h2><p>It works for me. For me it’s a matter of animal welfare, environmental reasons, health and taste.</p><p>I can say that it hasn’t been too difficult for me because I really don’t like the taste of any kind of meat including chicken, turkey, or beef.</p><p>When I was body building in my 20’s I ate so many chickens that I think I just developed an aversion to it. It’s disgusting to me.</p><p>For me to think it tastes good, it must be fried or doctored up in a way that is super unhealthy. I just don’t eat it. I feel the same with fish.</p><p>At times I’ll have a little dairy and at times I’ll have some egg whites but primarily I eat what grows in the ground.</p><h2 style="text-align: left;">The protein myth</h2><p>The protein myth is one of the things that hold people up when it comes to plant-based eating.</p><p>Americans eat more protein than any other nation. We eat too much of it. Protein is considered the miracle growth food for body builders and many other athletes. We need it, but not as much as we have been led to believe.</p><p>Protein is the repairing macro nutrient. This means that protein is needed to help repair something when it is broken down.</p><p>We just don’t need as much as many proclaim. Carbohydrates and fats are the macronutrients that we use for energy. When we do more physical activity, we need more carbohydrates and fats to carry out the activity - especially carbohydrates.</p><p>Athletes need a little more protein than sedentary people - but the amount is just a little more. I've heard of athletes taking 3-4 times more protein than they need. That’s not only a waste but it’s unhealthy.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM7joF_ocOuBSDdKl3M22rEwYglLW5NPLsVoCzlLijSj-H-MbQJBcGNYGlM9MEaIbBE970DZgFfwAhrgm5a5d-pq8TU9rmJfzCSyG1I0V1tw62eBAkisTuqd20T8aqQSWv7oH6Y91WzA2s/s720/We%2527ve+been+led+to+believe+that+we+need+a+lot+more+protein+than+what+we+actually+do..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="We've been led to believe that we need a lot more protein than what we actually do." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM7joF_ocOuBSDdKl3M22rEwYglLW5NPLsVoCzlLijSj-H-MbQJBcGNYGlM9MEaIbBE970DZgFfwAhrgm5a5d-pq8TU9rmJfzCSyG1I0V1tw62eBAkisTuqd20T8aqQSWv7oH6Y91WzA2s/w213-h320/We%2527ve+been+led+to+believe+that+we+need+a+lot+more+protein+than+what+we+actually+do..jpg" title="The protein myth" width="213" /></a></div><br /><h2 style="text-align: left;">Keep protein in balance with carbohydrates and fats</h2><p>All diets should be balanced. I call a balanced diet 20% protein, 60% carbohydrates, and 20% fat. The carbs can be decreased a little if you are very inactive or increased a little if you are highly active.</p><p>The protein should remain mostly the same. When a person is active and wants to gain muscle and/or strength, they need more calories in general (more food). They should keep the balance the same.</p><p>Studies show that we can only digest around 25 grams of protein in a sitting anyway. When more is taken in, it either gets wasted or stored as fat.</p><p>Think about that when you see those giant jugs of protein that brag about having 50 grams of protein per serving. Your body can’t even metabolize that. It is marketing and it’s a waste.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdFUMzBasgtMPQAM7Om5UheOTpbX0rXB9iLXzEm9K1HytxG3t1Fi0HQKd8bJ4s7cpolsyKieXZ56OcqC2flotFcsCmC8yJRRVzBgLQkbKnB0j0SNIU1lnyhYrGDyS1x1w6MyWuSq3VK3Ti/s640/Around+60%2525+of+your+food+should+be+in+the+form+of+carbohydrates.+20%2525+should+come+from+protein+and+20%2525+should+come+from+fat..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Around 60% of your food should be in the form of carbohydrates. 20% should come from protein and 20% should come from fat." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdFUMzBasgtMPQAM7Om5UheOTpbX0rXB9iLXzEm9K1HytxG3t1Fi0HQKd8bJ4s7cpolsyKieXZ56OcqC2flotFcsCmC8yJRRVzBgLQkbKnB0j0SNIU1lnyhYrGDyS1x1w6MyWuSq3VK3Ti/w214-h320/Around+60%2525+of+your+food+should+be+in+the+form+of+carbohydrates.+20%2525+should+come+from+protein+and+20%2525+should+come+from+fat..jpg" title="Balanced diet macronutrients" width="214" /></a></div><br /><h2 style="text-align: left;">You can get all of the protein that you need from plants</h2><p>Another myth that people use to argue against plant-based eating is the idea that you can’t get your protein from plant sources. This is a flat out lie.</p><p>There are many plant-based foods that are loaded with protein such as beans, quinoa, and soy.</p><p>There is something called “mutual supplementation” that states that if you combine certain plants such as beans and rice; you have a complete protein with all the amino acids (building blocks of protein) present.</p><p>It is very possible to get the protein that you need from plants, but you must plan accordingly.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTEdnt8U31TX2rcifA9SguVbPA_3anzOxzjTlG8p-FkKPYcXRXbV3ukTFtARe0GV6M1IhMXiUVSlDbkXIc8jTe_jMdSmUPkXomilk82VO60SfktGIdUYXxrJnziqrKFCLAfidb2dP87MK0/s654/You+can+get+all+the+protein+that+you+need+from+plants..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="You can get all the protein that you need from plants." border="0" data-original-height="654" data-original-width="436" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTEdnt8U31TX2rcifA9SguVbPA_3anzOxzjTlG8p-FkKPYcXRXbV3ukTFtARe0GV6M1IhMXiUVSlDbkXIc8jTe_jMdSmUPkXomilk82VO60SfktGIdUYXxrJnziqrKFCLAfidb2dP87MK0/w213-h320/You+can+get+all+the+protein+that+you+need+from+plants..jpg" title="A healthy plant based diet has enough protein in it." width="213" /></a></div><br /><h2 style="text-align: left;">You can still be unhealthy on a plant based diet</h2><p>Eating a plant based diet shouldn’t be an excuse to eat a lot of non-animal foods that are simply calorie dense.</p><p>Some people brag about being plant based while eating primarily crackers and chips.</p><p>Sure, those foods are not loaded in saturated fats; but please don’t think that they are healthy! Processed carbs that aren’t animal based doesn’t mean they are good for you.</p><p>Being truly plant based means eating a lot of vegetables, fruits, nuts, beans, grains, and oats. The more whole you eat them; the better they will be for you.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp7u9FlsxdPMAXZliHo7aA3zaEDkzegPyD4LIdEFAlrXQ1oe5SmJP5b-4tMu_jMkgajsH0WDtj_fvNgriNv6NXsZ0DO1JZfXRbq0SO189PFnPeTLaJfPuLZ3g62FQehScMvs9gdgc_YA_K/s720/A+plant+based+diet+is+healthy+when+you+eat+a+lot+of+vegetables%252C+fruits%252C+nuts%252C+beans+and+grains.+Avoid+processed+carbs..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="A plant based diet is healthy when you eat a lot of vegetables, fruits, nuts, beans and grains. Avoid processed carbs." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp7u9FlsxdPMAXZliHo7aA3zaEDkzegPyD4LIdEFAlrXQ1oe5SmJP5b-4tMu_jMkgajsH0WDtj_fvNgriNv6NXsZ0DO1JZfXRbq0SO189PFnPeTLaJfPuLZ3g62FQehScMvs9gdgc_YA_K/w213-h320/A+plant+based+diet+is+healthy+when+you+eat+a+lot+of+vegetables%252C+fruits%252C+nuts%252C+beans+and+grains.+Avoid+processed+carbs..jpg" title="Choose healthy, plant-based foods." width="213" /></a></div><br /><h2 style="text-align: left;">Plant based versus animal based</h2><p>I’m an exercise physiologist and a sports nutritionist. I’ve seen so much research. I know that research has been argued on both sides. I’ve seen both.</p><p>I’ve seen some studies out there that are the opposite of plant based and it’s being pushed on culture. I can assure you that those types of modern day “Atkins” are not good overall.</p><p>At the same time, I'm not going to tell you to not eat meat. I don’t tell my clients to not eat meat. If they want a meal plan, I'll make them either a plant based or a non-plant based plan. I believe both can be made to be healthy.</p><p>I’ve seen research (most notably, <a href="https://www.wellandgood.com/china-study-cheat-sheet-10-things-you-need-to-know/" target="_blank">the China study</a>) that shows how much better it is for us to not eat meat regarding chronic diseases, inflammation, moods, and hormones. The research is solid and clear.</p><p>I have seen research suggesting that lean meat is fine for us too. Who do you believe? That’s up to you.</p><p>For me, I choose to go plant based because I do believe that research and it’s worked very well for me.</p><p>Whatever you do; choose healthy, pure foods. Listen to your body afterwards. How does your body feel when you eat something? Do you feel bloated? Do you feel swollen?</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm_yowrw7jioTwbMwJvYB2KjKpdKp7xGX0qPLsx_TKjY3jq9LtputEL1OcU8iCGL04GKyZ9ndqPNmiLo3liUZzrlweHUgTll8j_Lv2cCeeWaUQqatgtJjDWf3iw_0bmBTwFK3qdDmvOz_z/s640/Choose+healthy%252C+whole+and+pure+foods..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Choose healthy, whole and pure foods." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm_yowrw7jioTwbMwJvYB2KjKpdKp7xGX0qPLsx_TKjY3jq9LtputEL1OcU8iCGL04GKyZ9ndqPNmiLo3liUZzrlweHUgTll8j_Lv2cCeeWaUQqatgtJjDWf3iw_0bmBTwFK3qdDmvOz_z/w214-h320/Choose+healthy%252C+whole+and+pure+foods..jpg" title="Follow a healthy diet." width="214" /></a></div><p><br /></p><p>If you want to try plant-based eating; start slow. You don’t have to do it all at once. Start to try certain plant-based foods and see how you like it.</p><p>Some people try a meatless Monday. If you don’t want to, that’s okay too.</p><p>Just do your research on protein. You will find that those pushing mega protein are either clueless without much education or they have an agenda. Too much of anything is not a good thing!</p><p>This article is written by Rob Maxwell (<a href="http://saspotters.blogspot.com/2021/03/my-education-by-rob-maxwell.html" target="_blank">learn about his education</a>), M.A. Exercise Physiology, CSCS and ACSM CPT from <a href="http://www.fittothemax.net" target="_blank">www.fittothemax.net</a>. Follow him on <a href="https://twitter.com/FitToTheMax24" target="_blank">Twitter</a>.</p>Saguren Redyrshttp://www.blogger.com/profile/02162616436687552839noreply@blogger.com0tag:blogger.com,1999:blog-4023608892013337084.post-76051580980943754432021-04-01T03:03:00.001-07:002021-04-01T03:03:05.569-07:00Strength training prevents injuries<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEPFH-8CM4fsBnFTTgBDGsKIpiK56qfVK0cDtyDJ-xbwabRC8QB1k76etHpSzBrMKSL4E-8Wj0idDKLuM3d97gRmaa0vNaidt_F7ZGjqf23XkFjhkYlYCREvZKroUPmUr1F8VLfzXFDPFY/s960/Strength+training+does+not+cause+injuries.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Rack of dumbbells at a gym" border="0" data-original-height="641" data-original-width="960" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEPFH-8CM4fsBnFTTgBDGsKIpiK56qfVK0cDtyDJ-xbwabRC8QB1k76etHpSzBrMKSL4E-8Wj0idDKLuM3d97gRmaa0vNaidt_F7ZGjqf23XkFjhkYlYCREvZKroUPmUr1F8VLfzXFDPFY/w320-h214/Strength+training+does+not+cause+injuries.jpg" title="Strength training does not cause injuries." width="320" /></a></div><br /><p></p><p>This article is written by Rob Maxwell (<a href="http://saspotters.blogspot.com/2021/03/my-education-by-rob-maxwell.html" target="_blank">learn about his education</a>), M.A. Exercise Physiology, CSCS and ACSM CPT from <a href="http://www.fittothemax.net" target="_blank">www.fittothemax.net</a>. Follow him on <a href="https://twitter.com/FitToTheMax24" target="_blank">Twitter</a>.</p><h1 style="text-align: left;">The gym is where we prevent and heal injuries</h1><p>Personal trainers all have pet peeves. I have a few. One of my biggest pet peeves is when I hear a person say that they don’t want to do a certain strength training exercise because they don’t want to get hurt.</p><p>I’m all about form and safety, don’t get me wrong, but the implication that you will get hurt on a chosen exercise with a qualified trainer while watching correct form is not only off base, but even disrespectful.</p><p>If a client has told the trainer about a certain chronic injury, then the client needs to trust that the trainer knows what they are doing. If they don’t trust the trainer, the relationship should have never progressed.</p><p>I get that there are trainers out there who don’t know what they are doing, just like with any profession. I'm in the personal training industry and there are many. That is also on the client for not doing their homework while choosing a trainer.</p><p>When it comes to my training and my gym, we know what we’re doing. If you want to get better, listen. Trust us. As I've heard in the past, take the cotton out of your ears and put it in your mouth.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKq75CfpDXdl-1fZnAoPKTCiJQba7ajx4aeZXtzPx6gtm0QX6nMtQ4JtEg2S4xXs1ykNcKqXxGd2cxsGET7tSBQCmP1VUA9-u8iAGi-pqEh3uB4RO1eOiApyFbSY9Cq7cytaQtV_LTkSY3/s635/Take+the+cotton+out+of+your+ears+and+put+it+in+your+mouth..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Take the cotton out of your ears and put it in your mouth." border="0" data-original-height="635" data-original-width="424" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKq75CfpDXdl-1fZnAoPKTCiJQba7ajx4aeZXtzPx6gtm0QX6nMtQ4JtEg2S4xXs1ykNcKqXxGd2cxsGET7tSBQCmP1VUA9-u8iAGi-pqEh3uB4RO1eOiApyFbSY9Cq7cytaQtV_LTkSY3/w214-h320/Take+the+cotton+out+of+your+ears+and+put+it+in+your+mouth..jpg" title="Quotes and sayings" width="214" /></a></div><br /><h2 style="text-align: left;">Bad form causes injuries - not exercise or load</h2><p>The other reason why people may think that they are going to get hurt on certain exercises is because they have read about certain gym injuries or have seen them.</p><p>Again, it comes down to trust. There is no doubt that you can get hurt while lifting weights - just like you can get hurt walking to your mailbox.</p><p>We don’t get hurt by exercise choice - or even load for that matter.</p><p>We get hurt in the gym by using bad form - which is totally on the client to not do. You need to make sure that you use the correct form when doing strength training.</p><p>A personal trainer will show you how to do a certain exercise. They are not trying to make the exercise harder. They are trying to make sure that the muscles move the weight - not the bones, joints or tendons.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy-3-KhQHvqZW1Wm3KHJa2Q8F37pzK3T5akbtqUxIcARToccb-vG1yIJ_iBEfXpaS8lbQWWXirsea9rKNaIOcJPn7lR1ttYRSTL9q25SdAklRvWHHZe4U4uXu_Cpisidmg9sn_ogMQ1_9f/s639/You+can+get+hurt+while+lifting+weights+-+just+like+how+you+can+get+hurt+walking+to+your+mailbox..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="You can get hurt while lifting weights - just like how you can get hurt walking to your mailbox." border="0" data-original-height="639" data-original-width="426" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy-3-KhQHvqZW1Wm3KHJa2Q8F37pzK3T5akbtqUxIcARToccb-vG1yIJ_iBEfXpaS8lbQWWXirsea9rKNaIOcJPn7lR1ttYRSTL9q25SdAklRvWHHZe4U4uXu_Cpisidmg9sn_ogMQ1_9f/w213-h320/You+can+get+hurt+while+lifting+weights+-+just+like+how+you+can+get+hurt+walking+to+your+mailbox..jpg" title="Weight lifting does not cause injury." width="213" /></a></div><br /><h2 style="text-align: left;">Trust the experts</h2><p>This type of scenario where the client tries to dictate their program doesn’t happen too often. I will nip this one in the bud quick.</p><p>Typically a person that tries to dictate their program, whether they are rehabbing an injury or simply don’t want to do a certain exercise, is a control freak.</p><p>They will try to dictate their program. You won’t get far if you are that type of client. At our gym we don’t allow it because we respect what we do.</p><p>If other trainers allow it at other places, it won’t work long term either. If you knew so much about getting yourself better, you’d be doing it on your own. That mythology is weak.</p><p>I’ve hired professionals myself for many things. I remember when I hired a swim coach to help me get better at swimming.</p><p>I'm an exercise physiologist and know a lot about body mechanics. What if I were to sit on the deck and challenge everything this swim coach was trying to teach me? Do you think I’d get better? I wouldn't.</p><p>I didn’t challenge my coach. It would be a waste of money if I did. I did whatever they told me to do and I improved. Taking lessons, I was finally able to complete a flip turn! That was huge for me.</p><h2 style="text-align: left;">This doesn't mean that you shouldn't give your trainer feedback</h2><p>Feedback is good, but telling your trainer what you think you shouldn’t do is disrespectful and silly.</p><p>I’ve had clients demonstrate fear before doing a certain exercise. That can be understandable.</p><p>Let’s take squats for example. The client may be nervous because they thought that it can be hard on the knees or back (which isn’t true at all when done correctly).</p><p>Fear is appropriate feedback and I’ll calm their fears by giving them the education that they need. In these scenarios the client does the exercise and is glad that they did it later.</p><p>Showing trepidation isn’t bad. It’s normal. It’s dictating your program that is off base.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgVHoqv98Lf6eIGhNC5BdXiQvb-SF3rwHhmTylanjX1QFrvrmcPyErJx0yYak9CV3ez4Y_phTGnmYocbeXbzD5oAetT4OwW-s_jNLrdLEWmWu68nrNVULPIvem0Hu2tCU0QveNPNGHlhxs/s720/Squats+aren%2527t+bad+for+your+back+or+knees%2521.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Squats aren't bad for your back or knees!" border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgVHoqv98Lf6eIGhNC5BdXiQvb-SF3rwHhmTylanjX1QFrvrmcPyErJx0yYak9CV3ez4Y_phTGnmYocbeXbzD5oAetT4OwW-s_jNLrdLEWmWu68nrNVULPIvem0Hu2tCU0QveNPNGHlhxs/w213-h320/Squats+aren%2527t+bad+for+your+back+or+knees%2521.jpg" title="Exercise isn't bad for you - bad form is." width="213" /></a></div><br /><h2 style="text-align: left;">Bad form causes injury</h2><p>If we get hurt in the gym, it’s due to poor form and/or lack of focus. We get hurt in the gym by using poor form, period.</p><p>We can get hurt by using 3-pound dumbbells if we throw them around. The gym itself is the place where we get better. Exercise selection and load get falsely blamed for a lot of injuries.</p><p>Load or weights get blamed the most. I hear people say that they are afraid to go heavier because they don’t want to get hurt.</p><p>Stating your fears is okay. We want to hear that, but the fear needs to be explained away. The heavier we go, the slower the lift is. It’s science. You can’t push a heavier load quickly. The slower we go the less likely we are to get hurt.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOWs64uIy3j1jeCHfKHUO_fT25THoiiNfm9KgqnCkjOXlnD3deIDtEbTzkudk1TlQKg3-oDJYM75ewzlAam-G5c9yIQ2z_lpMs9YSxhgMc2GOciiO12xD-c9wLEYl52hGM3bSVIXxEfREv/s640/Don%2527t+use+bad+form%252C+get+an+injury+and+then+blame+the+exercise+or+the+load..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Don't use bad form, get an injury and then blame the exercise or the load." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOWs64uIy3j1jeCHfKHUO_fT25THoiiNfm9KgqnCkjOXlnD3deIDtEbTzkudk1TlQKg3-oDJYM75ewzlAam-G5c9yIQ2z_lpMs9YSxhgMc2GOciiO12xD-c9wLEYl52hGM3bSVIXxEfREv/w214-h320/Don%2527t+use+bad+form%252C+get+an+injury+and+then+blame+the+exercise+or+the+load..jpg" title="Bad form causes injury - not exercise or load." width="214" /></a></div><br /><h2 style="text-align: left;">You can get an injury from the wrong load</h2><p>Can a person get hurt by trying a near maximum weight one time? Of course you can.</p><p>Why would anyone other than a strength athlete try that? One rep max is not overly beneficial and has no place in a typical personal training gym.</p><p>Again, a good trainer should select a safe and effective rep range. If you go heavier in that range, the trainer sees that you can. If the trainer is effectively adding 5-10% increases and you keep the same form, you will not get hurt!</p><p>We get hurt by using bad form. It's plain and simple. If we throw a weight around and do it mindlessly, we are far more likely to get hurt than if we go heavier.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwFcqGjuN3aHuEJEIiswzoheDGoesq-yxFfKKeFLz1yypz3RlBPuX2GruASS1mr77PLx4Tme9VWI5Zwt4LC2jGImtY8ctNaWG4rdzDWuii00KpAfyYchitMiQb6bIBXlB0l0SJfS21xZOa/s640/You+can+get+hurt+from+low+weights+if+you+do+them+mindlessly..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="You can get hurt from low weights if you do them mindlessly." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwFcqGjuN3aHuEJEIiswzoheDGoesq-yxFfKKeFLz1yypz3RlBPuX2GruASS1mr77PLx4Tme9VWI5Zwt4LC2jGImtY8ctNaWG4rdzDWuii00KpAfyYchitMiQb6bIBXlB0l0SJfS21xZOa/w214-h320/You+can+get+hurt+from+low+weights+if+you+do+them+mindlessly..jpg" title="Form causes more injury than weight ever will." width="214" /></a></div><br /><h2 style="text-align: left;">Exercise selection and injury</h2><p>The other myth is exercise selection. A good trainer knows what exercises you need. If you are recovering from an injury, they know what exercises are the best to rehab you.</p><p>Yes, feedback is great. A certain exercise may impact your injury. You may feel pain while doing it. Tell the trainer. A modification should be made - and a good trainer will make one.</p><p>Saying, “I shouldn’t do that”, means that you don’t trust the trainer. The reality is that if we continue to back away from exercises that will get us back to our best self, we will never get better.</p><p>Let’s look at squats again. They are a foundation for exercise. If we continue to avoid every version of them because they scare us, we will not be able to get better. The squat motion is the same as getting out of a chair.</p><p>If we avoid squats to such an extent, doesn’t that mean that we will have challenging times getting out of chairs one day?</p><p>Again, good trainers know how to modify. The squat motion should be part of any knee and/or back rehab program. It needs to be implemented when ready and increased when ready. The trainer knows how to do that. Trust them.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRinN0droEawOazvBALRnKTm2P2Qoj8M-DvLsQstTTw-WTlKu0ZomPw6xEqEcrGb8AdbMm_S6WSgWPVcKBADNZ9aiytmWuC8ESIxlNjRrdHnSf9afe91SrEUZ8lHDTRxAlGCUVycP4moL5/s641/Squats+should+be+a+part+of+any+knee+or+back+rehab+program..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Squats should be a part of any knee or back rehab program." border="0" data-original-height="641" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRinN0droEawOazvBALRnKTm2P2Qoj8M-DvLsQstTTw-WTlKu0ZomPw6xEqEcrGb8AdbMm_S6WSgWPVcKBADNZ9aiytmWuC8ESIxlNjRrdHnSf9afe91SrEUZ8lHDTRxAlGCUVycP4moL5/w213-h320/Squats+should+be+a+part+of+any+knee+or+back+rehab+program..jpg" title="Squats are great for knee and back recovery." width="213" /></a></div><br /><h2 style="text-align: left;">Strength training prevents injury by strengthening muscles and joints</h2><p>Strength training is the best way to prevent injuries. The weight room is the best place to rehab them.</p><p>When we strengthen our muscles, we strengthen the muscles that surround a joint.</p><p></p><ol style="text-align: left;"><li><b>If we strengthen our biceps and triceps and forearms, we strengthen the elbow joint.</b></li><li><b>When we strengthen our deltoids, chest, and upper back muscles, we strengthen the shoulder joint.</b></li><li><b>When we strengthen our trap muscles, we strengthen the neck.</b></li><li><b>When we strengthen our abdominal, obliques, and lower back muscles, we strengthen the spine and lower back.</b></li><li><b>When we strengthen our glutes, we strengthen the hips.</b></li><li><b>When we strengthen our quads, hamstrings, and calves; we strengthen our knee.</b></li><li><b>When we strengthen our calves, we strengthen the ankle.</b></li></ol><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE4AQUpsg0EYTR4rXSRfSc0ePRCp9GRnF7HurrItHAzo8eXyEb6dpZALgzEsb0u2HxXWxrN3IdTmawiiVF3A1IecNvCSrimVNVbI-i70gpRkZ5Bg5MbZIlt4ivaGy43DC0bWGxFE4yZX09/s720/Strengthen+the+muscle+to+strengthen+the+joint..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Strengthen the muscle to strengthen the joint." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE4AQUpsg0EYTR4rXSRfSc0ePRCp9GRnF7HurrItHAzo8eXyEb6dpZALgzEsb0u2HxXWxrN3IdTmawiiVF3A1IecNvCSrimVNVbI-i70gpRkZ5Bg5MbZIlt4ivaGy43DC0bWGxFE4yZX09/w213-h320/Strengthen+the+muscle+to+strengthen+the+joint..jpg" title="Strong muscles create strong joints." width="213" /></a></div><br /><div>The muscles that are around these joints are what strengthen these joints. When we strengthen these muscles, we also strengthen the tendons that connect those muscles to the joints.</div><div><br /></div><div>If these muscles are weak, the joint is weak.</div><div><br /></div><div>The shoulder is completely held together by the deltoid muscles and the rotator cuff muscles. If they are weak, I’ll bet the farm that the shoulder will get hurt.</div><div><br /></div><div>The gym is the best place to rehab the joints and prevent injuries. Strengthen the muscle to strengthen the joint.</div><div><br /></div><h2 style="text-align: left;">Strength training prevents injury by correcting muscular imbalances</h2><p></p><p>The other way that strength training helps to prevent injury is by fixing muscle imbalances.</p><p>If you do a sport, you are using the same muscles over and over again. This will make them dominant. This will create a muscle imbalance and a muscle imbalance can create an overuse injury.</p><p>We see this all the time. It doesn’t even have to be a sport. Let's say you work at a computer and you sit leaning over the computer all the time. This can develop what we call kyphosis (hunch back) which means that the anterior (front) shoulder muscles are dominant and your shoulders roll forward.</p><p>This can cause shoulder and neck pain. The way to combat this is through proper strength training and working the opposite muscles like the posterior delts (back shoulders) to balance it out.</p><p>We can all have muscle imbalances. They can all be corrected in the gym.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuU0v_6QBpsylZ1HdtVwb5975PEDXCf10RWE1NALfo_lhGTfRqWWZPndaK_y-ciab4SAe5I51wAtH3dRCmBNe5LHa8Eseu9o9BBJtA0dku5ibofSr6L7-YfxfyZkFmtdhXJHZ1jsk8Zerk/s720/Strength+training+helps+to+correct+muscular+imbalances..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Kyphosis x-ray" border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuU0v_6QBpsylZ1HdtVwb5975PEDXCf10RWE1NALfo_lhGTfRqWWZPndaK_y-ciab4SAe5I51wAtH3dRCmBNe5LHa8Eseu9o9BBJtA0dku5ibofSr6L7-YfxfyZkFmtdhXJHZ1jsk8Zerk/w213-h320/Strength+training+helps+to+correct+muscular+imbalances..jpg" title="Strength training helps to correct muscular imbalances." width="213" /></a></div><br /><p>Trust us! We want to make you better. That’s our job and we want you to be better as much as you do. We know what we’re doing. Don’t be afraid of the gym and check your ego at the door.</p><p>State your fears and I’m sure that you will feel better once you understand the goal. We want you to be able to tackle the basic, fundamental, strength exercises so you can get back to everything that you enjoy.</p><p>We all must modify an exercise of sorts. We are all built differently, but we should all strive to get stronger and use perfect form in the gym so that we can get better.</p><p>Strength training is the way to avoid injuries and to heal our injuries. Our bodies will thank us when we do it!</p><p>This article is written by Rob Maxwell (<a href="http://saspotters.blogspot.com/2021/03/my-education-by-rob-maxwell.html" target="_blank">learn about his education</a>), M.A. Exercise Physiology, CSCS and ACSM CPT from <a href="http://www.fittothemax.net" target="_blank">www.fittothemax.net</a>. Follow him on <a href="https://twitter.com/FitToTheMax24" target="_blank">Twitter</a>.</p>Saguren Redyrshttp://www.blogger.com/profile/02162616436687552839noreply@blogger.com0tag:blogger.com,1999:blog-4023608892013337084.post-23593702335379549092021-03-30T00:46:00.002-07:002021-03-30T00:46:44.761-07:00Straight sets, supersets, compound sets, giant sets, pre-exhaust sets and breakdown sets<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVBDB043ZMxk6i0yWKodJs-LCk0CV-6gCks64AYhQUYSBiMJklcWL6cZSFKMwYOBwV9o4jOI7ma_I9d2dHoKSX41MmoK88rktdjTnevbOJrPbXKNHo3UUp3J2FtEqMvfJhQqdpMhL3yL_1/s960/Bodybuilder+using+the+bench+press+at+the+gym.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Bodybuilder using the bench press at the gym" border="0" data-original-height="639" data-original-width="960" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVBDB043ZMxk6i0yWKodJs-LCk0CV-6gCks64AYhQUYSBiMJklcWL6cZSFKMwYOBwV9o4jOI7ma_I9d2dHoKSX41MmoK88rktdjTnevbOJrPbXKNHo3UUp3J2FtEqMvfJhQqdpMhL3yL_1/w320-h213/Bodybuilder+using+the+bench+press+at+the+gym.jpg" title="Use different set techniques to intensify muscle growth" width="320" /></a></div> <p></p><p>This article is written by Rob Maxwell (<a href="http://saspotters.blogspot.com/2021/03/my-education-by-rob-maxwell.html" target="_blank">learn about his education</a>), M.A. Exercise Physiology, CSCS and ACSM CPT from <a href="http://www.fittothemax.net" target="_blank">www.fittothemax.net</a>. Follow him on <a href="https://twitter.com/FitToTheMax24" target="_blank">Twitter</a>.</p><h1 style="text-align: left;">Different types of sets to intensify strength training</h1><div><b>1. Straight sets</b></div><div><b>2. Super sets</b></div><div><b>3. Compound sets</b></div><div><b>4. Giant sets</b></div><div><b>5. Pre-exhaust sets</b></div><div><b>6. Breakdown sets</b></div><div><br /></div><div><div>As we start to advance, there are ways that we can change the way we do sets.</div><div><br /></div><div>You may need to be more efficient, you may want to add different angles of similar exercises or you may simply want to find a way to add more intensity.</div><div><br /></div><div>In my case I like to do various kinds of sets because I get bored doing the same thing all over again. Change is exceptionally good for your body.</div><div><br /></div><div>I want to teach you different sets you can do and why to choose each one so that you can add some diversity to your workout. The different types of sets I’m going to go over are straight sets, supersets, compound sets, giant sets, pre-exhaust sets, and breakdown sets.</div></div><p></p><p>One of the first things that you learn is how to organize your workout when you start working out with weights. The exercises are chosen or picked for you. The number of sets, reps, and load are then chosen as well.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHGIDIOmbvFNM1gvP1iEkzPJsyg6QKu8McIgBHNVW9e3dV6I5N2NS9tAMV0GvsJYYGIYI4I22q060eEqQlHEwS_cYuLuY3PxK7_pAyV3goeIDC2XAZr_jPqvBSIYJKiFqD5o4_n4ENPuM9/s639/Straight+sets%252C+Super+sets%252C+Compound+sets%252C+Giant+sets%252C+Pre-exhaust+sets%252C+Breakdown+sets.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Straight sets, Super sets, Compound sets, Giant sets, Pre-exhaust sets, Breakdown sets" border="0" data-original-height="639" data-original-width="426" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHGIDIOmbvFNM1gvP1iEkzPJsyg6QKu8McIgBHNVW9e3dV6I5N2NS9tAMV0GvsJYYGIYI4I22q060eEqQlHEwS_cYuLuY3PxK7_pAyV3goeIDC2XAZr_jPqvBSIYJKiFqD5o4_n4ENPuM9/w213-h320/Straight+sets%252C+Super+sets%252C+Compound+sets%252C+Giant+sets%252C+Pre-exhaust+sets%252C+Breakdown+sets.jpg" title="Use Straight sets, Super sets, Compound sets, Giant sets, Pre-exhaust sets and Breakdown sets to maximize your workout." width="213" /></a></div><br /><h2 style="text-align: left;">1. Straight sets</h2><div><b>Use the same weight for one type of exercise with rest between each single set.</b></div><p>The most traditional way to begin a workout program regarding set programming is typically doing what we call straight sets.</p><p>An example of straight sets would be doing 3 sets of 10 reps. You can do 10 repetitions with the same weight 3 different times with a rest in between each.</p><p>It’s a terrific way to build initial strength.</p><h2 style="text-align: left;">2. Super sets</h2><p><b>Follow one set of exercises with another set of exercises before taking a break. This is a single super set.</b></p><p>Supersets can be done in two separate ways.</p><h3 style="text-align: left;">Do super sets with antagonist muscle groups</h3><p>The first way is to do the agonist exercise back-to-back with the antagonist. Agonist means the prime mover and the antagonist opposes the prime mover. All muscle groups have pairings such as these.</p><p>An example would be doing a biceps curl exercise followed by a triceps extension exercise. The triceps oppose to the biceps. It's the opposite motion.</p><p>A superset performed this way would be to do a standing bicep curl and superset it with a tricep press-down.</p><p>If you did 3 sets of 10 this way, it means that you do 10 reps on the curl and go immediately into 10 reps on the press-down with little to no rest.</p><p>Rest and repeat the entire cycle two more times for three total sets. </p><h3 style="text-align: left;">Super set upper and lower body parts</h3><p>Another way to do a superset would be to pair an upper body exercise with a lower body exercise.</p><p>For example, you can do a barbell squat for your lower body and pair it up with a bench press for your upper body. You would do this the same way you did the above superset.</p><h3 style="text-align: left;">Benefits of super sets</h3><div><b>1. Saves time</b></div><div><b>2. Maintains blood flow in a specific area</b></div><div><b>3. Adds intensity, endurance and strength at the same time</b></div><p>This type of set programming is great if you want to spend less time in the gym. One area is working while the other is resting. It cuts down on rest time.</p><p>It is also good to keep blood flow in the area when it comes to doing the agonist and antagonist type of super set, which helps the muscle to grow.</p><p>It’s not good if you work out in a crowded gym and can’t dictate having two exercise areas open for you. If you can arrange the gym to your liking, you might as well cut down on some time.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisHgxjhifDJ1wAkr6HB99g0QVWEmviVXMoxOJT6D4LVqyujtSvTOGQn-7MKxFUmgQEUaghqOd8fbO8-Unq8Rntf2pxAQvVS52i4xNgn_FWnTZ4ympEREULeNY-h9wucIfrMGRHUvQe0wFB/s720/Use+super+sets+to+save+time+and+ramp+up+the+intensity+of+your+workout..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Use super sets to save time and ramp up the intensity of your workout." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisHgxjhifDJ1wAkr6HB99g0QVWEmviVXMoxOJT6D4LVqyujtSvTOGQn-7MKxFUmgQEUaghqOd8fbO8-Unq8Rntf2pxAQvVS52i4xNgn_FWnTZ4ympEREULeNY-h9wucIfrMGRHUvQe0wFB/w213-h320/Use+super+sets+to+save+time+and+ramp+up+the+intensity+of+your+workout..jpg" title="Super sets make you stronger and add muscle mass fast." width="213" /></a></div><br /><h2 style="text-align: left;">3. Compound sets</h2><p><b>Compound sets work the same muscle group in back-to-back sets of different exercises before taking a rest.</b></p><p>I love compound sets. Compound sets work the same muscle group in back-to-back sets.</p><p>For example, if you are working your biceps you can do a set of barbell curls and go right into dumbbell curls.</p><p>Like any other type of these sets, you can arrange the reps and sets to match your goals.</p><p>For example, if you do 4 x 8 on a compound set of biceps you would do 8 barbell curls and go right into dumbbell curls. You would repeat these three more times.</p><p>This is an extremely popular training method among body builders that are trying to add muscle (hypertrophy). It’s a great “mass” exercise. It is effective because you can train the muscle at more angles and you can cut down on time at the gym due to decreasing rest time.</p><p>You will have to use less weight when you do compound sets to reach your set and rep goals. That’s okay because your body only knows fatigue - it can’t really determine weight very well.</p><p>If you are an ego person and the weight is the reason you lift; it may not be your best strategy.</p><p>Again, like above, you will have to make sure that you have a gym that you can occupy two areas at once.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2Vtsles8p2wglhVf-gwSCUH5Q5Hw3IS42BGtDWF-cfjEcgX8kQ8s5pOTLQ9mLH1JlDotuMwTy4sb6DWjcREZ8kVccJobpINcXV7Z30DSDuBlRWwoZORCeSmu4sBf1bgVM5zoZkpVjKY56/s720/Compound+sets+attack+the+same+muscle+to+a+whole+new+level+of+fatigue..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Compound sets attack the same muscle to a whole new level of fatigue." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2Vtsles8p2wglhVf-gwSCUH5Q5Hw3IS42BGtDWF-cfjEcgX8kQ8s5pOTLQ9mLH1JlDotuMwTy4sb6DWjcREZ8kVccJobpINcXV7Z30DSDuBlRWwoZORCeSmu4sBf1bgVM5zoZkpVjKY56/w213-h320/Compound+sets+attack+the+same+muscle+to+a+whole+new+level+of+fatigue..jpg" title="Use compound sets to maximize muscle growth." width="213" /></a></div><br /><h2 style="text-align: left;">4. Giant sets</h2><p><b>Do three or more sets in a row before taking a break.</b></p><p>Giant sets are great! They are a lot like compound sets, but you add at least one more exercise to the mix of the same muscle group. Giant sets are defined as training more than two exercises within the same muscle group in succession.</p><p>An example would be if you are training chest you could do the bench press, followed by the incline press, followed by the fly.</p><p>If you do 3 sets of 12 repetitions for each this means that you simply do 12 of one and go into the next and then the next before taking a break.</p><p>It’s a terrific way to keep more blood flow in the area that you are working - and you can train the muscle at more angles.</p><p>Naturally, like all of these, it cuts down on rest time so it’s more efficient.</p><p>The only drawback is that you would have to be able to pull this off in your gym space wise and you wouldn’t be able to use as much weight as usual. If you are training for size and tone, that should not matter as much to you.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQV9ODkspqsZjEIkSWM1GVo28PU-11US3NIiXLWsqQFQTXGutej2BbIXP9e7QbW6l5GTGbAPmdqBn2j9M8rHxMdOWqMj4EbYktRqSSEOvSIdJkKNssmZglK2XLsRzS8a-2Td8xlRFnNWnw/s639/Giant+sets+use+three+exercises+on+the+same+muscle+group+before+taking+a+break..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Giant sets use three exercises on the same muscle group before taking a break." border="0" data-original-height="639" data-original-width="426" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQV9ODkspqsZjEIkSWM1GVo28PU-11US3NIiXLWsqQFQTXGutej2BbIXP9e7QbW6l5GTGbAPmdqBn2j9M8rHxMdOWqMj4EbYktRqSSEOvSIdJkKNssmZglK2XLsRzS8a-2Td8xlRFnNWnw/w213-h320/Giant+sets+use+three+exercises+on+the+same+muscle+group+before+taking+a+break..jpg" title="Use giant sets to ramp up bodybuilding and muscle growth." width="213" /></a></div><br /><h2 style="text-align: left;">5. Pre-exhaust sets</h2><div><b>Exhaust a specific muscle before doing a compound exercise that uses that same muscle.</b></div><p>Pre-exhaust sets are defined as doing the primary exercise of a muscle group just prior to the compound movement.</p><p>For example, if you did a leg extension that isolates the quads and go right into a squat exercise which is a multi-joint exercise for the quads, you are doing a pre-exhaust set.</p><p>This is ideal for strengthening muscle groups that are being neglected because weaker areas are fatiguing before the area that you want to work fatigues.</p><p>As an example let's take the squat again. For many people, their lower back gets fatigued before the legs do. If you did a pre-exhaust set before you squat for your quads, you can make sure that doesn’t happen because the area you are trying to target is already fatigued.</p><p>You would have to do the second exercise (the compound exercise) much lighter. The only downside to this is that you must make sure the gym you are training at has the space for this and that you are getting to the second exercise as fast as possible.</p><p>Like with any of these techniques, you don’t want to exclusively do this for all of your training.</p><p>It is intense and you do not want to over train. You should mix in any of these techniques as you see fit, but keep in mind that they are more intense.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxfwLMf4FzkWQ1GimoOPgi1aubVfZZsThXp4NKeseTEDSCYZ91gUAMX8wcEmSA06tyTzOi_NlMezjZbzy-4oKE8jzMKMTBy7cQFWwHxy-3H0hxIzLQeJb1Yxd1ndrXL_0ciqywJG64_aOY/s720/Pre-exhaust+sets+fatigue+a+specific+muscle+before+doing+the+main+exercise..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Pre-exhaust sets fatigue a specific muscle before doing the main exercise." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxfwLMf4FzkWQ1GimoOPgi1aubVfZZsThXp4NKeseTEDSCYZ91gUAMX8wcEmSA06tyTzOi_NlMezjZbzy-4oKE8jzMKMTBy7cQFWwHxy-3H0hxIzLQeJb1Yxd1ndrXL_0ciqywJG64_aOY/w213-h320/Pre-exhaust+sets+fatigue+a+specific+muscle+before+doing+the+main+exercise..jpg" title="Use pre-exhaust sets to target specific muscles that need more attention." width="213" /></a></div><br /><h2 style="text-align: left;">6. Breakdown sets</h2><p><b>Do an exercise until failure and then do it again at a lower weight immediately.</b></p><p>Breakdown sets are a little different because you don’t leave the exercise. There are a couple of ways that you can do this.</p><p>They are done by taking the first set that you do to muscular failure and then dropping the weight and doing more reps.</p><p>There are two basic ways this can be done (and you can invent your own!).</p><h3 style="text-align: left;">Do 3-4 breakdown reps at 30% less weight</h3><p>One way is to go to failure and then drop the weight by only 30% and try to do 3-4 more reps.</p><p>An example of this would be the cable chest fly. Let’s say you do 3 sets of 10 with a breakdown of 30%. You do the first set of 10 to failure and lower the weight by 30% and strive for 3-4 more reps. Rest and do this again two more times.</p><h3 style="text-align: left;">Try to do the same amount of reps for 50% of the weight</h3><p>Another way is to go to failure, drop the weight by 50% and then try to match the reps that you did on the initial set.</p><p>In the second example you do 2 sets of 8 with a breakdown. For the chest press you do 8 reps at 50 pounds. You hit failure and drop the weight to 25 and do 8 more. Rest and do this again. Notice that I dropped the sets from 3 to 2. As you do more volume (reps and sets), you’ll want to make sure that you take this into consideration to avoid over training.</p><p>These are best done on weight machines since you have weight stacks that you can easily adjust.</p><h3 style="text-align: left;">Breakdown sets add intensity without using more equipment</h3><p>This is a terrific way to add intensity to a workout without having to monopolize more than one area of a gym.</p><p>It also helps to work on form. When you drop the weight you can focus a little more on your form.</p><p>Be warned though that dropping the weight does not make it easier! It’s a very intense way to train.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj2AK3IE-WHTlP29a-ucnwnV1nXI5e4M4OuRhrOj6wzBb1kFqrhSQ4obY6zM2m3mW3ULocKvXMXAYRD7mReuOyv94Rrd0ceXjgA9FTv2cJb8_ccH73qnlWnOnWeIvIXU72FiveJLMAIBRB/s720/Work+till+failure.+Perform+a+breakdown+set+immediately+afterwards+by+decreasing+the+weight..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Work till failure. Perform a breakdown set immediately afterwards by decreasing the weight." border="0" data-original-height="720" data-original-width="446" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj2AK3IE-WHTlP29a-ucnwnV1nXI5e4M4OuRhrOj6wzBb1kFqrhSQ4obY6zM2m3mW3ULocKvXMXAYRD7mReuOyv94Rrd0ceXjgA9FTv2cJb8_ccH73qnlWnOnWeIvIXU72FiveJLMAIBRB/w198-h320/Work+till+failure.+Perform+a+breakdown+set+immediately+afterwards+by+decreasing+the+weight..jpg" title="Use breakdown sets to maximize muscle growth and increase intensity." width="198" /></a></div><br /><h2 style="text-align: left;">Summary</h2><p>All the above techniques are great. I’ve used them all at various times with myself and with clients.</p><p>I suggest that you use the ones that are most appropriate for you and don’t overdo them. You don’t have to apply them to all your sets.</p><p>Still use straight sets and find ways to incorporate the advanced sets that grab your attention. Try different ones on different exercises and see which ones you feel more.</p><p>For me, I like changing it up. I like doing different training styles.</p><p>If you train with good form and have a balanced program, you will see results.</p><p>The idea behind these techniques isn't to make you think they are the secret weapon! There is no such thing. Only consistency will bring results.</p><p>The idea is to give you diverse ways to train so that you can stay fresh and enjoy your training.</p><p>This article is written by Rob Maxwell (<a href="http://saspotters.blogspot.com/2021/03/my-education-by-rob-maxwell.html" target="_blank">learn about his education</a>), M.A. Exercise Physiology, CSCS and ACSM CPT from <a href="http://www.fittothemax.net" target="_blank">www.fittothemax.net</a>. Follow him on <a href="https://twitter.com/FitToTheMax24" target="_blank">Twitter</a>.</p><p></p>Saguren Redyrshttp://www.blogger.com/profile/02162616436687552839noreply@blogger.com0tag:blogger.com,1999:blog-4023608892013337084.post-12522300998576758142021-03-25T04:54:00.001-07:002021-03-25T04:54:54.626-07:00How heavy should you lift?<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbFUP8XALkn5yK312QHPDw32RAEDw9Wjsjtwilr9nYXCFabU-fS9OptPVYFUzu96vaIyw05kzNduBFhP5g1jIwrZ7R7ryJe98K4tCqDwD6X23hlbGiptIAx4j6IhuD0Od_lXXrpOxBgnbI/s960/How+heavy+should+the+weights+be+to+grow+muscle_.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Weights on the floor at a gym" border="0" data-original-height="640" data-original-width="960" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbFUP8XALkn5yK312QHPDw32RAEDw9Wjsjtwilr9nYXCFabU-fS9OptPVYFUzu96vaIyw05kzNduBFhP5g1jIwrZ7R7ryJe98K4tCqDwD6X23hlbGiptIAx4j6IhuD0Od_lXXrpOxBgnbI/w320-h213/How+heavy+should+the+weights+be+to+grow+muscle_.jpg" title="How heavy should the weights be to grow muscle?" width="320" /></a></div><br />This article is written by Rob Maxwell (<a href="http://saspotters.blogspot.com/2021/03/my-education-by-rob-maxwell.html" target="_blank">learn about his education</a>), M.A. Exercise Physiology, CSCS and ACSM CPT from <a href="http://www.fittothemax.net" target="_blank">www.fittothemax.net</a>. Follow him on <a href="https://twitter.com/FitToTheMax24" target="_blank">Twitter</a>.<p></p><div><br /></div><h1 style="text-align: left;">How heavy should the weights be?</h1><p>I have covered <a href="https://saspotters.blogspot.com/2021/03/lets-talk-about-sets.html" target="_blank">how many sets to do</a>, <a href="https://saspotters.blogspot.com/2021/02/rep-timing-speed-tempo-strength-training-muscle.html" target="_blank">how many reps to do and what tempo the reps should be done at</a>. Now it is time to talk about load. How heavy should you go? This, like the other acute variables, is a highly talked about subject matter as well.</p><p>"Heaviness" was my first introduction to working out. I can remember being in junior high and one of the ways you could establish perceived dominance over your peers was to have a superior bench press - or tell people how much you could bench because I am not so sure what we did and said were the same thing.</p><p>I know for me it was my first big goal. I wanted to be stronger and I wanted to bench more! I remember when I first did 100 pounds as a kid. I was immensely proud. I also remember when I got stuck working out in my garage by myself bench pressing and having to maneuver the weights off my chest. Load does matter.</p><h2 style="text-align: left;">There is an inverse relationship between reps and weight</h2><p>When I was discussing reps before, you may remember me stating that there is an inverse relationship between reps and loads. This is a fact.</p><p>You aren't going to be able to do lots of reps on a heavier load. You can do lots of reps with a lighter load. That is a fact.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWMu3ngsIJu38kdR5ajp0IQzrsrCiq4YUjff4By7gdTf-G5Lqks75V0whbVoW7Wss9n44LNqBnaNpo2L7shDyFX38Tj8YOllH1Zh__Wa_8WnhV2JuNrgcJu-aPDREAQ5HkN7LCaE8-bcFu/s720/Heavier+weights+call+for+fewer+reps.+Lighter+weights+call+for+more+reps..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Heavier weights call for fewer reps. Lighter weights call for more reps." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWMu3ngsIJu38kdR5ajp0IQzrsrCiq4YUjff4By7gdTf-G5Lqks75V0whbVoW7Wss9n44LNqBnaNpo2L7shDyFX38Tj8YOllH1Zh__Wa_8WnhV2JuNrgcJu-aPDREAQ5HkN7LCaE8-bcFu/w213-h320/Heavier+weights+call+for+fewer+reps.+Lighter+weights+call+for+more+reps..jpg" title="Choose the best weight for your gym goals." width="213" /></a></div><p><br /></p><h2 style="text-align: left;">Load is subjective</h2><p>Load is also subjective - at least when we talk about heavy, moderate, and light. Heavy to one person might be a warm-up set to another.</p><p>So one of the first declarations I will make about load is this: Do not compare yourself to other people. It is really a waste of your time and energy.</p><p>We know this: The heavier the load, the stronger you will get if you keep your form good and compare apples to apples.</p><p>When I was a young teen and wanted to increase my bench press, I was not going to get stronger if I did not add load.</p><p>We know that increasing loads will make us stronger. We also know that increasing load (weight) when the form is poor and the goal is different is not very productive.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ9oEXUGpx6Q0QoMbWqMVUkmyh_r9ky9xNfaWyANK-liRRBCqibWqcFw_mHalccD6pvukrj2oTgfEJrOV36963nMFLXUym2Do2-xAVnzFA_sdO2cvPWQfUT2Kz1W7WbPA70U9oOljfB5cW/s640/You+waste+precious+time+and+energy+when+you+compare+yourself+to+others..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="You waste precious time and energy when you compare yourself to others." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ9oEXUGpx6Q0QoMbWqMVUkmyh_r9ky9xNfaWyANK-liRRBCqibWqcFw_mHalccD6pvukrj2oTgfEJrOV36963nMFLXUym2Do2-xAVnzFA_sdO2cvPWQfUT2Kz1W7WbPA70U9oOljfB5cW/w214-h320/You+waste+precious+time+and+energy+when+you+compare+yourself+to+others..jpg" title="Gym and workout quote" width="214" /></a></div><p><br /></p><h2 style="text-align: left;">How heavy should you go?</h2><p>In exercise physiology worlds, heaviness means load. What is the load? Like I said above the actual loads are very subjective. You cannot call a certain weight heavy. It may not be.</p><p>Did you mean hard? Hard is achieved in many ways and it is all supposed to be hard. I have seen people use 100-pound dumbbells for lying chest press and do multiple reps. They would not call that heavy while others would not be able to move one of them out of their way to get to a machine. It is subjective.</p><p>What is heavy to one is not heavy to another if you are talking pure loads. What is 50 pounds? It is 50 pounds. That is all that it is. It can be thought of as light or heavy depending on what you are doing.</p><p>Weight is not the best definition and level of hardness is not the best definition of load - so what is?</p><h2 style="text-align: left;">Three ways to determine the best load</h2><p>In the training world there are three ways to decide how much load to use.</p><p><b>1. Percentage of 1 rep maximum</b></p><p><b>2. Rep Maximum</b></p><p><b>3. Wing it</b></p><p>Let me review these three.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9wd0KeBycjX98KqpGRQEoAPBhad3NJ2X3tcosnxzJ3Xad2EeGBvh2Yk41D-PYXTZEWe2B0L6Yz0Qq4s-_Sr_TcvrjINGHWk1ohUJuJR_u0s3p3p-lhK40cXQOK3zxAYrXEvBpMGYd0_DI/s639/Determine+the+best+weight+to+lift+at+the+gym.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Determine the best weight to lift at the gym" border="0" data-original-height="639" data-original-width="426" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9wd0KeBycjX98KqpGRQEoAPBhad3NJ2X3tcosnxzJ3Xad2EeGBvh2Yk41D-PYXTZEWe2B0L6Yz0Qq4s-_Sr_TcvrjINGHWk1ohUJuJR_u0s3p3p-lhK40cXQOK3zxAYrXEvBpMGYd0_DI/w213-h320/Determine+the+best+weight+to+lift+at+the+gym.jpg" title="Weight lifting" width="213" /></a></div><p><br /></p><h3 style="text-align: left;">1. Percentage of 1 rep maximum</h3><p>In the strength and conditioning world of sports, the percent of 1 rep maximum is the most used. There have been quite a few studies that show that it is accurate. There are also quite a few studies that show it is a little bit wrong, but the concept is good.</p><p>What it means is that you can take a certain percent of the maximum a person can lift a weight ONE time and use it as a training prescription.</p><p>It looks something like this:</p><p></p><ul style="text-align: left;"><li>If you use 85% of the person’s 1 Rep Max you will build maximal strength</li><li>70-to 85% of the one rep max is best for hypertrophy and general strength</li><li>Lighter than 70% is ideal for muscular endurance</li></ul><p></p><p>There is some credence to this. There have also been many studies that show that it is more exercise specific - so it is hard to say that that is the ideal way to go across the board.</p><p>I will say for maximal compound lifts that you would use in athletics it is an incredibly good ballpark.</p><p>The percentages are then mixed to a rep range.</p><p>Greater than 85% is associated with 6 or fewer reps. 70 to 85% ranges are associated with 6 to 12 reps. Less than 70% is associated with more than 12 reps.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIXZkO6HaXAMOiUCFtkPAWMOwLGXjLV2fYlJyh1s9qpTNbhZHK-C8vevDBf284zgF4QhC1QaKddSgeKaamh3om-Qk69_z1H_V1oJ63RDTesw65CQlhDRjSz_iv8JnT4AXYrcRP5FQMRQU5/s640/One+rep+max+measurements.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="One rep max measurements" border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIXZkO6HaXAMOiUCFtkPAWMOwLGXjLV2fYlJyh1s9qpTNbhZHK-C8vevDBf284zgF4QhC1QaKddSgeKaamh3om-Qk69_z1H_V1oJ63RDTesw65CQlhDRjSz_iv8JnT4AXYrcRP5FQMRQU5/w214-h320/One+rep+max+measurements.jpg" title="Use one rep max to determine the best weight to lift at the gym" width="214" /></a></div><p><br /></p><h3 style="text-align: left;">2. Rep maximum</h3><p>The second method, Rep Maximum, is a little more practical. All that it means is that you use the maximal load you can use for a given rep number.</p><p>So, if you are supposed to be doing 12 reps then you use the maximum weight that you can use for those 12 reps in good form. That would be called 12RM.</p><p>When you look at the above paragraph and you see that the percent of 1 Rep Max is associated with a given rep range then you can see that this is a perfectly accurate way to go.</p><p>If it is going to go back to the reps anyway than why not just go to the reps? It is accurate.</p><p>It hammers home a crucial point and that is that you should be using the maximum load YOU can use for a given rep number.</p><h3 style="text-align: left;">3. Wing it</h3><p>The final way of “winging” it is part joke, but it is the most common way that people choose the loads in a gym - or they simply pick an easy load.</p><p>I am a big believer in biology and human nature. Wait, is that the same thing? Anyway, people will go by the path of least resistance. No pun intended.</p><p>So, if you just tell a person to pick a weight, they will be shortchanging themselves.</p><p>Rep Maximum is a way for you to push not to do that. If you know that you should use the best load for a given rep and set count, you will use a more appropriate weight because you are being more objective.</p><p>Once that gets into your mindset and you really buy into it, winging it will work better.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbGvzif_EXaQC_Jue24pk2rNklTUbi37-W0C-78oYrdJHhpUVIk-uk0ONazABbYGg3ofh6x6Qvd86FRlFaH_pN3b4sY5hV369-nbeCG0noSaZusbaVu7U5dqrgGyrycJ20jsbSbv1sHDxA/s720/The+closer+you+get+to+exhaustion%252C+the+more+your+body+will+respond+to+exercise..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="The closer you get to exhaustion, the more your body will respond to exercise." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbGvzif_EXaQC_Jue24pk2rNklTUbi37-W0C-78oYrdJHhpUVIk-uk0ONazABbYGg3ofh6x6Qvd86FRlFaH_pN3b4sY5hV369-nbeCG0noSaZusbaVu7U5dqrgGyrycJ20jsbSbv1sHDxA/w213-h320/The+closer+you+get+to+exhaustion%252C+the+more+your+body+will+respond+to+exercise..jpg" title="Bodybuilding tip" width="213" /></a></div><p><br /></p><h2 style="text-align: left;">So how heavy should you go?</h2><p>The best and shortest answer is to use the heaviest load that you can use for a given rep amount while maintaining good form.</p><p>We must remember at this point that there really is not a magic rep number. We know that if we are doing lower reps like 6 or less and using the appropriate weight for that 6 then that is going to work more on maximal strength.</p><p>And if we are using the appropriate weight for 12 reps then that is going to work more on hypertrophy, tone and general strength - but all will bring results.</p><p>Getting remarkably close to fatigue is the big key whether you are doing high reps or lower reps.</p><p>Studies show that good things happen at both ends. You must use appropriate load though. Common sense tells us that if a bodybuilder is going to do 30 reps pump sets than he/she will use far less weight than if they are doing sets of 6.</p><p>Both sets can be highly effective if the set feels “hard” and the muscles are being worked to exhaustion or close it.</p><p>For some general guidelines, “heavy” is considered anything that is the Rep Max for 6 reps or fewer, “medium/moderate” is anything that is Rep Max for 8-12 reps, and “light” is a load that is Rep Maximum for a load that is being used in 12 or higher reps.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbEkxDUmQ-eP5UlMpvUEuCTu87uBCq6_3o-hRUsFYCilY9yL4AI9ZkHP1f4VnMd4sFAZ2QRyW3S5zBhIqgQ_8_gx0PQNhMiuqP9paZdI0ctTDamcfNceCHkkfqhWh5JfD4bzJDxuRTxeLb/s720/Lower+reps+%25286+or+less%2529+work+more+on+maximal+strength.+12+reps+work+more+on+hypertrophy_tone_and+general+strength..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Lower reps (6 or less) work more on maximal strength. 12 reps work more on hypertrophy/tone/and general strength." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbEkxDUmQ-eP5UlMpvUEuCTu87uBCq6_3o-hRUsFYCilY9yL4AI9ZkHP1f4VnMd4sFAZ2QRyW3S5zBhIqgQ_8_gx0PQNhMiuqP9paZdI0ctTDamcfNceCHkkfqhWh5JfD4bzJDxuRTxeLb/w213-h320/Lower+reps+%25286+or+less%2529+work+more+on+maximal+strength.+12+reps+work+more+on+hypertrophy_tone_and+general+strength..jpg" title="The best rep range for muscle growth" width="213" /></a></div><p><br /></p><p>A big key that I want to go back to here is do not confuse “heavy” for hard or “light” for easy - or, my favorite, “okay” for “medium.” It is all supposed to be hard!</p><p>In fact, any experienced lifter will tell you it is far harder to do light/high rep sets (when done correctly) than heavy/low rep sets done correctly. It's all supposed to be hard.</p><p>It is easy to grab some “light” dumbbells in your estimation and do 15 “easy” reps, but that is pointless. And if you say that is what you heard builds “tone” then I will throw my computer mouse at you, somehow!</p><p>Tone is built by having hard muscles under lean skin that came about from working out and proper diet.</p><p>There is no such thing as spot reduction. The only way that that scenario is productive is if you are rehabbing an area and doing those “easy” sets for rehabilitation.</p><p>We should always be striving for rep maximum. And look, we can all do that. It is very subjective. If you feel like the best you really can do is a certain load for a certain number of reps, then who can dispute that?</p><p>Use the maximum weight that YOU can use, in good form, for the prescribed reps. I cannot say it any clearer than that.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOCgV9cLIy3OgZSkL2wOqsjOqTUdmeOmU8yS0tqS8isXqCZUWo7kqDOyRO7x2PodJ7_K5xjMSb9ELEEtFD1DFMLCxW9t_r_5VQsUviB2u-VYbxeJ1vyo9yFHevv6lHpy6MKDsUwBXNdcGz/s640/Lighter+reps+don%2527t+tone+your+muscles.+Add+size+and+look+after+your+diet+to+tone+your+muscles..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Lighter reps don't tone your muscles. Add size and look after your diet to tone your muscles." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOCgV9cLIy3OgZSkL2wOqsjOqTUdmeOmU8yS0tqS8isXqCZUWo7kqDOyRO7x2PodJ7_K5xjMSb9ELEEtFD1DFMLCxW9t_r_5VQsUviB2u-VYbxeJ1vyo9yFHevv6lHpy6MKDsUwBXNdcGz/w214-h320/Lighter+reps+don%2527t+tone+your+muscles.+Add+size+and+look+after+your+diet+to+tone+your+muscles..jpg" title="Tone your muscles through heavy weights and diet" width="214" /></a></div><p><br /></p><h2 style="text-align: left;">Dynamic Constant External Resistance</h2><p>How many reps should you do? Do your best. Strength training done in gyms using weights, bands, machines, etc. is called DCER—Dynamic Constant External Resistance.</p><p>This means that you move the joint (dynamic means moving), you are holding constant tension on the muscles and you are using External Resistance through the “normal” range of motion. The Resistance is the load and the EXTERNAL means weights, tubes, or machine plates. It is not internal. There must be an outside load. So if you want the benefits of strength training (or if not, why would you be doing it), then you need to use the best External Load that you can.</p><p>This article is written by Rob Maxwell (<a href="http://saspotters.blogspot.com/2021/03/my-education-by-rob-maxwell.html" target="_blank">learn about his education</a>), M.A. Exercise Physiology, CSCS and ACSM CPT from <a href="http://www.fittothemax.net" target="_blank">www.fittothemax.net</a>. Follow him on <a href="https://twitter.com/FitToTheMax24" target="_blank">Twitter</a>.</p>Saguren Redyrshttp://www.blogger.com/profile/02162616436687552839noreply@blogger.com0tag:blogger.com,1999:blog-4023608892013337084.post-70760758148444840322021-03-23T06:35:00.000-07:002021-03-23T06:35:17.278-07:00My Education - by Contributing Author Rob Maxwell<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8d12BZevoAztYPb7OyddvC0hFygh57IiS7Ur7MmvhRpjyg9V7gW2H2YePGx0npx3toVn2_js84M1_UYlP8C5a0G8f_1_VD8dm9iriBzHRwpygauEfhKzLfaymmsM4RVb-3bEpAnRe9oOj/s400/Rob+Maxwell.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Rob Maxwell" border="0" data-original-height="400" data-original-width="400" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8d12BZevoAztYPb7OyddvC0hFygh57IiS7Ur7MmvhRpjyg9V7gW2H2YePGx0npx3toVn2_js84M1_UYlP8C5a0G8f_1_VD8dm9iriBzHRwpygauEfhKzLfaymmsM4RVb-3bEpAnRe9oOj/w320-h320/Rob+Maxwell.jpg" title="Credentials of SA Spotters contributing author Rob Maxwell" width="320" /></a></div><div><br /></div>This article is written by Rob Maxwell, M.A. Exercise Physiology, CSCS and ACSM CPT from <a href="http://www.fittothemax.net" target="_blank">www.fittothemax.net</a>. Follow him on <a href="https://twitter.com/FitToTheMax24" target="_blank">Twitter</a>.<div><br /><h2 style="text-align: left;">It all started when I was a counselor</h2><p>I was working at Stewart Treatment Center in Daytona Beach, Florida. It later became Stewart-Marchman Treatment Center in the 1990’s. I was body building and living that lifestyle. I was working on my degree in Psychology and finished with it around that time.</p><p>I majored in psychology in college and I am extremely glad that I did. I loved the field and I still do. I was not exactly sure what I wanted to do with it, but I know that I always enjoyed taking psychology classes in college. I worked at Stewart off and on for several years.</p><p>Stewart Treatment Center was a drug and rehabilitation center. I worked in the RAP Department - which stood for Residential Adolescent Program. I was first an assistant counselor and later become a lead counselor. I really did enjoy the job.</p><p>I believed in what they were doing. I still believe in what they do to this day. I struggled with drinking too much in college so I could really relate to the residents. I felt like I had a lot to offer.</p><h2 style="text-align: left;">The light bulb moment</h2><p>One day, while working, one of the kids came up to me and asked me something like, "How did I get big" or "How did I get a strong bench press". I really do not remember what he asked exactly, but I do remember that it had nothing to do with drugs and/or alcohol and everything to do with fitness.</p><p>This was a common occurrence. I answered him as I always did and I found myself very engaged in the answer. A light bulb went on in my head at that very moment and I remember driving home thinking that I wanted to be in the field of fitness. I thought that I wanted to be a personal trainer.</p><p>The field of personal training was brand new at the time. The "fitness industry” was not even really an industry yet. There were a couple of guys doing personal training at World Gym where I worked out. The field was in its infancy and that was good. It was a very pure profession then. People were only in it if they really had something to offer and if they knew what they were doing.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1SW__bWNlQYfZLCXqqUssmpU9EypZw4YTmsOgMsaEflbZDpY3zxmH5CZxEVuXWm5nU3h7uJI3R6UVE0ezLgRQ_8gnlAjLstGKNuH8Hd7c1pyPhkZG33juafU-9ZZum6fxZcXZjoCIf2rU/s512/Choose+your+career+based+on+passion%252C+not+the+industry.+Industry+dynamics+change+all+the+time..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Choose your career based on passion, not the industry. Industry dynamics change all the time." border="0" data-original-height="512" data-original-width="341" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1SW__bWNlQYfZLCXqqUssmpU9EypZw4YTmsOgMsaEflbZDpY3zxmH5CZxEVuXWm5nU3h7uJI3R6UVE0ezLgRQ_8gnlAjLstGKNuH8Hd7c1pyPhkZG33juafU-9ZZum6fxZcXZjoCIf2rU/w213-h320/Choose+your+career+based+on+passion%252C+not+the+industry.+Industry+dynamics+change+all+the+time..jpg" title="Career choices with education" width="213" /></a></div><br /><p>Even though I had a lot of personal experience, I had to have the education to really break into the industry. I respected the field too much. Could I have just made some business cards and made a go at it? Probably, but I did not want to do that. I really wanted to make sure that I knew what I was talking about. I was not big on getting parallel degrees. I always wanted to move upward.</p><p>I was brainstorming on my way home from work that day. I was excited. I felt like I really knew what I wanted to do. It all made sense. I was fired up! Fitness was my true passion. I remember that when I dropped the weight in high school, I thought to myself that one day I want to work with kids and teach them how to get into shape. I feel like it was the move that I was supposed to make.</p><p>When I got home, and all of the rest of the week, I called around to find out who had the program that I was looking for. I did not know exactly what it would be. Keep in mind this is long before the day of the internet. You had to call or go by! Those were better times about getting details.</p><p>I started with UCF which is where I got my first B.S. degree. They had what I was looking for. They had a master’s degree in Exercise Physiology and Wellness. Wellness was hot then. It was a big part of where everybody thought the industry was going. It never did move too far into that direction.</p><p>After making my call to UCF, I got my next steps regarding what I needed to do. I was told to make an appointment with the heads of the program. I did. I met with Gerald Gergely first. He became a significant role model for me later on. The other department head was Dr. Frank Rohter. Both men became instrumental for me. I remember meeting with Mr. Gergely. He told me that to be in the fitness profession you must love it.</p><p>It is not the profession to get into if you want to get rich. I said that I did love it and that it was not a problem. He then said that in this industry you must learn to be all things to all people. He asked me if I could do that. I said yes. We hit it off very well.</p><p>He told me the steps that I would need to complete to get into the program. I had the GPA already. I worked extremely hard in college and made A’s. The next thing I would need to do was take the GRE (graduate record exam). I signed up for that. I took the prep classes and later got the score that I needed on the GRE. After this hurdle was out of the way I gave my score, filled out the official application and waited. Sometime after that I received my approval. I was so excited to be accepted into the program and the way of life that I so loved.</p><h2 style="text-align: left;">UFC</h2><p>I could not have asked for a better learning environment than the one that I got at UCF. It was casual but exactly what we needed. Our professors wanted us to research much of what we were learning for ourselves. We had to do many presentations. They were teaching us to be leaders. That is critical in the fitness industry.</p><p>People who you help need to be led. I once heard that leaders help people to do what they do not want to do. That is true.</p><p>I often hear “I can’t do that” from people when what they mean is that they do not want to do it. They often end up doing whatever it is - and they are glad that they did it.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFZGTRs-_JcvDqIp5zxdy46pT44f4i7oyMgJ5XjhJwNp8KFeheLlYN-ecNoql5tcHV1qUHffbRfXBwHaL-3cOa1U1xFY0vRGAAN9Db9ZPr08MKWQZPsc1QqsR6AzJvrohAeatnhl4CO0B8/s640/True+leaders+get+people+to+do+what+is+best+-+regardless+of+whether+they+want+to+do+it+at+first..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="True leaders get people to do what is best - regardless of whether they want to do it at first." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFZGTRs-_JcvDqIp5zxdy46pT44f4i7oyMgJ5XjhJwNp8KFeheLlYN-ecNoql5tcHV1qUHffbRfXBwHaL-3cOa1U1xFY0vRGAAN9Db9ZPr08MKWQZPsc1QqsR6AzJvrohAeatnhl4CO0B8/w214-h320/True+leaders+get+people+to+do+what+is+best+-+regardless+of+whether+they+want+to+do+it+at+first..jpg" title="Leadership" width="214" /></a></div><br /><p>I learned the essentials of what I needed to know in graduate school and, most importantly, I felt the confidence of learning what I needed to learn so that I could feel good about what I wanted to do.</p><p>I, again, never wanted to be that guy who just worked in the field because I had some personal success. I heard a statement along the way that said, “You can’t ask a racehorse how it got fast”. That is so true.</p><p>Often people do not realize that there is a genetic component. They do not understand that what worked for them may not work for another. That is why you need the science.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio7aWJibSyAVdRjSwotgHPeSBJj8A_ceHMToUjCtEXrb0FInJ8z21iEXluWYIhhHlOlyYVYTUUG3TNb-NgT8MAhbPGgsrdI0yEyIONhL_wPGuZEWysF0F5-rL3NjE8AZuQyvWpeqSeT_NZ/s489/What+works+for+you+might+not+work+for+the+next+person..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="What works for you might not work for the next person." border="0" data-original-height="489" data-original-width="326" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio7aWJibSyAVdRjSwotgHPeSBJj8A_ceHMToUjCtEXrb0FInJ8z21iEXluWYIhhHlOlyYVYTUUG3TNb-NgT8MAhbPGgsrdI0yEyIONhL_wPGuZEWysF0F5-rL3NjE8AZuQyvWpeqSeT_NZ/w213-h320/What+works+for+you+might+not+work+for+the+next+person..jpg" title="People and communication dynamics" width="213" /></a></div><br /><p>I started coining “where training is science” early on in my business. It is important for me to use science in what I do. Opinion and experience do matter, but I always want to back it up with scientific reasoning.</p><p>I graduated with a 4.0 from graduate school with a degree in Exercise Physiology and Wellness. I am proud of that. Getting a 4.0 was no different from what I learned about getting in shape. It is the work that I put in. I am not a big believer that some are simply good at this or that. There are some genetic things that go on, but I really believe that if you put in the work at anything, you will get the outcome.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOjoAILXNL8uzh5XxLxM6lLYnd3OIy-zXEGxF-xeFKH9D7oAyhKuJHP-kYMuQfhwf84Mh72YFU-196rReorg0dHiJQyDqeOpoWbKytNb0tIB8QG1C7lhedCTu15EA7qJ4fm7mmvR3IaVfV/s720/It%2527s+not+about+how+good+you+are+at+something+naturally.+It%2527s+about+how+much+work+you+put+in..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="It's not about how good you are at something naturally. It's about how much work you put in." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOjoAILXNL8uzh5XxLxM6lLYnd3OIy-zXEGxF-xeFKH9D7oAyhKuJHP-kYMuQfhwf84Mh72YFU-196rReorg0dHiJQyDqeOpoWbKytNb0tIB8QG1C7lhedCTu15EA7qJ4fm7mmvR3IaVfV/w213-h320/It%2527s+not+about+how+good+you+are+at+something+naturally.+It%2527s+about+how+much+work+you+put+in..jpg" title="Time determines success." width="213" /></a></div><br /><h2 style="text-align: left;">More on education</h2><p>My education never stops. Why would it? I really love learning more. I picked up different certifications along the way. I waited years just because I put in so much more stock in a college education than a certification. I still do.</p><p>I was teaching a sports medicine program at a college and it was in their curriculum that they received a certification - so I decided to do it too. My first certification was the Certified Personal Trainer from the American College of Sports Medicine. That is supposed to be the best. It is good.</p><p>There are only 4 personal trainer certifications that are respected: The ACSM CPT, the ACE (American Council on Exercise) personal trainer, NASM (National Academy of Sports Medicine) personal trainer, and NSCA (National Strength and Conditioning Association) personal trainer.</p><p>These are accredited. This means that they all follow scientific guidelines and a separate agency makes sure that they fall in line. This is important.</p><p>You cannot simply go online and take one of these certifications. That is all that you must do with most other “certified” personal trainers' certifications. They are a joke. It is really embarrassing in my industry. An education is still far better because these take some brain cells to pass. In fact, I know many that failed them.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSsml3EEilfCWUoeR_DMQlQOyJVf9BBIwO68_4J26iFGDFm11UlnggwGVkej_puDKXcZoFkOfBb5se_EFVd148yIPBjguCQ0fBG-XaYvpjHxIR52LdK6v1EjGUYeEjCiBEXQy2qJehotjK/s720/Your+education+is+as+good+as+the+effort+that+you+put+into+it..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Your education is as good as the effort that you put into it." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSsml3EEilfCWUoeR_DMQlQOyJVf9BBIwO68_4J26iFGDFm11UlnggwGVkej_puDKXcZoFkOfBb5se_EFVd148yIPBjguCQ0fBG-XaYvpjHxIR52LdK6v1EjGUYeEjCiBEXQy2qJehotjK/w213-h320/Your+education+is+as+good+as+the+effort+that+you+put+into+it..jpg" title="Education" width="213" /></a></div><br /><h2 style="text-align: left;">The CSCS by the NSCA</h2><p>Along the way I picked up a couple of others but the other one that I am proud of is the CSCS by the NSCA. That stands for the Certified Strength and Conditioning Specialist from the National Strength and Conditioning Association.</p><p>I am proud of this one and I am proud of this agency. You must have a bachelor's degree in exercise science to even sit for this exam. That is important. It is one of the few certifications in my industry where a degree is required.</p><p>I feel quite passionately that anybody working in my field should have a degree. Most do not.</p><p>I am proud of this qualification. It is authentic. It was not easy to pass. I studied hard. I still stay up on this one as well as my ACSM CPT to this day. I think that they are both exceptionally good organizations.</p><h2 style="text-align: left;">Education, experience and passion</h2><p>You need a combination of education, experience, and passion to be the best at what you can be in this industry. You need them all.</p><p>I feel like I have them all. I am not being overconfident. You see that I simply love it. If I were not getting paid, I would still be talking about fitness all the time. I feel like I am good at it. I fell into it. I hit the street running once I did.</p><p>There are too many people in the field that do not have all of these things. I do not think that that is right.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS8-baSlEBKbIKWutMFWz9d8OjNHnAWQUoVsOuOJFVAiPkrAvcAWwnxBbeaGyz_xMkrFh11WbutAvc7k1Wp7dyClwqxmMf1gJLV503CCtwZ46n_H7uh7BVVCYP96zxObG-C0ieHRYNPi3C/s720/Nothing+beats+education%252C+experience+and+passion..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Nothing beats education, experience and passion." border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS8-baSlEBKbIKWutMFWz9d8OjNHnAWQUoVsOuOJFVAiPkrAvcAWwnxBbeaGyz_xMkrFh11WbutAvc7k1Wp7dyClwqxmMf1gJLV503CCtwZ46n_H7uh7BVVCYP96zxObG-C0ieHRYNPi3C/w213-h320/Nothing+beats+education%252C+experience+and+passion..jpg" title="Education experience passion" width="213" /></a></div><br /><h2 style="text-align: left;">You deal with people's lives in the fitness industry</h2><p>I work with people with a lot of different health issues in my industry. We have our clients that are simply fit and want to be fit, but we deal with special populations mostly. Special populations are groups that have things that you must take into consideration. It can be as simple as being a senior citizen or it could be somebody in a declining, diseased state.</p><p>Through the years I have worked with so many special populations that I cannot count them. Some people really need our full awareness.</p><p>A trainer should know how to work with a hypertensive client on beta blockers. A trainer should know how to read blood sugar levels and know what to do. How do you train a client after a hip replacement? We do that all the time.</p><p>Personal trainers can become certified without a degree. I don't think that is right, but it is what it is. This won't happen with me. I need to know what to do.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGYl0TSnmlGydzmeWvt9aPOgm-ZjCsSZMXTdSCg5kWkt-4kFAIzC6DkDbmZ09Tmn3MEKqpXbUu5eKRvbcOR4hOsdmkPMh2dT9lTXxbQciMCiunckVTnfwSlywFEyTWLCx2Za5thYX3xDSe/s604/Personal+trainers+deal+with+the+physical+lives+of+others.+They+should+know+what+they+are+doing..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Personal trainers deal with the physical lives of others. They should know what they are doing." border="0" data-original-height="604" data-original-width="403" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGYl0TSnmlGydzmeWvt9aPOgm-ZjCsSZMXTdSCg5kWkt-4kFAIzC6DkDbmZ09Tmn3MEKqpXbUu5eKRvbcOR4hOsdmkPMh2dT9lTXxbQciMCiunckVTnfwSlywFEyTWLCx2Za5thYX3xDSe/w214-h320/Personal+trainers+deal+with+the+physical+lives+of+others.+They+should+know+what+they+are+doing..jpg" title="Personal trainers should know about health issues." width="214" /></a></div><br /><h2 style="text-align: left;">Current licensing laws for personal trainers</h2><p>Right now there is not licensing where I live in the state of Florida. It has entered certain states for the fitness industry. It will come to my state.</p><p>I think that it will not matter for me. I have what I need and it would not change my practice. It could put others out of business or make them pony up to get what they need. I think that our industry needs that.</p><p>Do you realize how many people I know that are in my field without proper credentialing? There are too many.</p><p>What I hear all the time is “I heard that I’m supposed to do this”. 100% of the time they heard this from a trainer that really does not have the credentials to talk about what they talk about.</p><p>I correct a lot of unhealthy habits - whether it is exercise, form or simply program design - for people that worked with a trainer that does not have the qualification that they should have.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlILK7q9mM78jL0DKGvd0MlDi1c8zNAtAXRr4teSTJXLxEzxvOLGUov2BJrRY0Qc1A27xyGdOJk1jHLdjsnakyaIm5ACVUfECiVASUh_uVXs1e_y72_n9456abOnB8MUoDbKAvyYHee6jM/s640/You+shouldn%2527t+take+advice+from+a+personal+trainer+who+hasn%2527t+invested+in+their+own+proper+education..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="You shouldn't take advice from a personal trainer who hasn't invested in their own proper education." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlILK7q9mM78jL0DKGvd0MlDi1c8zNAtAXRr4teSTJXLxEzxvOLGUov2BJrRY0Qc1A27xyGdOJk1jHLdjsnakyaIm5ACVUfECiVASUh_uVXs1e_y72_n9456abOnB8MUoDbKAvyYHee6jM/w214-h320/You+shouldn%2527t+take+advice+from+a+personal+trainer+who+hasn%2527t+invested+in+their+own+proper+education..jpg" title="Choose the right personal trainer." width="214" /></a></div><br /><p>Education matters. It shows seriousness too. You would think that you would take every step to be the best at what you want to do if you really are serious about helping people and getting into the fitness field.</p><p>Too many people want the title of a personal trainer - or they think that they can make a quick buck working in a gym. It shouldn't be that way.</p><p>I used to ask my students, “Do you want a job or do you want a career”? That sums it up.</p><h2 style="text-align: left;">Experience is important</h2><p>You must have the experience too. I think that if you get the degree and have the passion, you will get the correct experience. I feel like I am so much better now at 55 than I was at 27.</p><p>I think that I have mellowed some, but that is okay. I have gained so much experience that I know what will work with some people and what will work with others. I have seen so many types of cases that I now can pull it out of my mental toolbox and know how to handle it.</p><p>You cannot teach experience. I am sure that my clients over the years have taught me as much as I have taught them.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT8kF-u70RiNz3aVIHN6rj_NrV0z0NjQ42aTFuiR9N7vHpQ_xtGzrglF9vfNSyuEZoyt21gdBFooNI_1iczQUcN0MYzwuHfQGSjZ5M1TXepwATVBMda6R7FMsgwRjbwUBwfoSGaNAV_vx3/s623/You+cannot+teach+someone+experience..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="You cannot teach someone experience." border="0" data-original-height="623" data-original-width="425" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT8kF-u70RiNz3aVIHN6rj_NrV0z0NjQ42aTFuiR9N7vHpQ_xtGzrglF9vfNSyuEZoyt21gdBFooNI_1iczQUcN0MYzwuHfQGSjZ5M1TXepwATVBMda6R7FMsgwRjbwUBwfoSGaNAV_vx3/w218-h320/You+cannot+teach+someone+experience..jpg" title="Experience for success" width="218" /></a></div><br /><h2 style="text-align: left;">Passion</h2><p>You must have passion in the fitness industry. You are trying to fire somebody up to do what they do not want to do. How are you going to fire someone else up if you cannot fire yourself up?</p><p>You can't. You must have passion. I do. I love fitness. Can certain clients get on my nerves? Of course they can. I think that being authentic with people is part of it too. Good relationships have conflict. If you are not correcting your client or getting on them for what they are not doing, you do not care. That comes along with passion.</p><p>When I see bad form, it is like nails on a chalk board. In my mind I scream “WHAT ARE YOU DOING YOU MORON!” And at times that may come out of my mouth! I will always correct it. That is because I care. I care about the industry.</p><p>I care about the people that I am trying to help and I care about the industry too. There is a right way to do things. If I don't correct somebody, I disrespect my industry. I do not want to do that. It means too much to me.</p><p>I used to tell my students that if I stop correcting them, they know that they lost out because I just gave up and do not care anymore. I cannot do that with my job.</p><p>I have had many trainers through the years and the topic of the “un-correctable” comes up. Yes, there are clients that you can show how to do something 100 times and they simply cannot or will not do it right. Still correct them. You owe it to the industry.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKy4Bivzj9SymrTo8Wgz81mQBnyybPCs8SVSwhjcBV7RdsJjJNAZKElXsWlmmD6BbtZLOgQYw3nTVgZEiFs_FWICIgUezAeSZvExdMNfgC8kki6WxhwK48l0Kvnw5ZU2p4A1bF_nvi4867/s588/Passion+changes+people%2527s+lives..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Passion changes people's lives." border="0" data-original-height="588" data-original-width="392" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKy4Bivzj9SymrTo8Wgz81mQBnyybPCs8SVSwhjcBV7RdsJjJNAZKElXsWlmmD6BbtZLOgQYw3nTVgZEiFs_FWICIgUezAeSZvExdMNfgC8kki6WxhwK48l0Kvnw5ZU2p4A1bF_nvi4867/w213-h320/Passion+changes+people%2527s+lives..jpg" title="Passion for success" width="213" /></a></div><p><br /></p><h2 style="text-align: left;">My education continues</h2><p>I am still learning. I continue to take CEC’s (continuing education credits). I read good books that come up. I still get science journals on a regular basis. I still look at documentaries. I go to workshops. I love to learn. I really do. I know what to look for.</p><p>If it is fitness-related, I want the author or speaker to have his CSCS that I spoke of earlier and an advanced degree. If they do not have at least that, I will not read it.</p><p>Our local paper has an article every week of a “personal trainer” who shows an exercise. They show some lame certification next to their name and it drives me nuts.</p><p>We are dealing with obesity and heart disease here and you cannot even highlight a person who has the right credentials!</p><p>To get your nails done the person doing them has to have a license but if you are morbidly obese, diabetic, and have hypertension it is okay to have a “trainer’ who did a weekend workshop? That does not fly with me.</p><p>Often I do not read what is out there. I don't give any respect to the experts on social media that simply look good and know how to do a lunge - and they want to change your life?</p><p>When looking for an expert to read, follow, or listen to; make sure they have a degree in health and fitness. Make sure that they have one of the reputable certifications that I mentioned above. If they do not, keep scrolling. I do not care what they look like!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuglUyAA1pgZXlP4FCoqwYMNUzqCo6IOWaD0bLXfd8pCoguJbglYosTJ90JgbM7XHhTcotCbgjWhc1gkgD3FbOxROLDY3OrmVV9-pbAExBNjkumXa-_QHjrWEwWSkuZrzqxau72emWSpzn/s639/Education+matters+%25E2%2580%2593+especially+when+it+comes+to+people%25E2%2580%2599s+health..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Education matters – especially when it comes to people’s health." border="0" data-original-height="639" data-original-width="426" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuglUyAA1pgZXlP4FCoqwYMNUzqCo6IOWaD0bLXfd8pCoguJbglYosTJ90JgbM7XHhTcotCbgjWhc1gkgD3FbOxROLDY3OrmVV9-pbAExBNjkumXa-_QHjrWEwWSkuZrzqxau72emWSpzn/w213-h320/Education+matters+%25E2%2580%2593+especially+when+it+comes+to+people%25E2%2580%2599s+health..jpg" title="Education for personal trainers" width="213" /></a></div><p><br /></p><p>You cannot ask a racehorse how it got fast! I can be a fast racehorse, but thankfully I took the time to figure how I improved scientifically.</p><p>It is a balance of education, experience and passion.</p><p>This article is written by Rob Maxwell, M.A. Exercise Physiology, CSCS and ACSM CPT from <a href="http://www.fittothemax.net" target="_blank">www.fittothemax.net</a>. Follow him on <a href="https://twitter.com/FitToTheMax24" target="_blank">Twitter</a>.</p></div>Saguren Redyrshttp://www.blogger.com/profile/02162616436687552839noreply@blogger.com1tag:blogger.com,1999:blog-4023608892013337084.post-1842604900475986822021-03-17T12:45:00.000-07:002021-03-17T12:45:13.866-07:00Calves are made in the kitchen! Wait, wrong article. But calves are made in the womb!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT6T0A__S6MIeaj1iOpskFh1azhgJM7ntHTJYForWCAxX19LOaZvVMPUpJQ0cJY-Wsv91eeHodq820DfPkMSWLVpN70w9iLHYVw274oEs-5JVY-ruelSDiWCACG3TK1Itj0iknw4fb8iUl/s960/Bodybuilding+calve+muscles.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Calves and boots against a metal set of drawers" border="0" data-original-height="637" data-original-width="960" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT6T0A__S6MIeaj1iOpskFh1azhgJM7ntHTJYForWCAxX19LOaZvVMPUpJQ0cJY-Wsv91eeHodq820DfPkMSWLVpN70w9iLHYVw274oEs-5JVY-ruelSDiWCACG3TK1Itj0iknw4fb8iUl/w320-h212/Bodybuilding+calve+muscles.jpg" title="Bodybuilding calve muscles" width="320" /></a></div><br /><p>This article is written by Rob Maxwell, M.A. Exercise Physiology, CSCS and ACSM CPT from <a href="http://www.fittothemax.net" target="_blank">www.fittothemax.net</a>. Follow him on <a href="https://twitter.com/FitToTheMax24" target="_blank">Twitter</a>.</p><h1 style="text-align: left;">Everybody wants big calve muscles</h1><p></p><p>Who wants big calves? You know that nice diamond cut calve that tapers down the lower leg? I do. I think that many guys do.</p><p>What about gals? They do to an extent as well. I think that calves with women are often synonymous with cankles. They shouldn't be. I think that a nice pair of calves on a woman is beautiful. Maybe that’s just me.</p><p>I know this though: Most men want bigger calves. It’s almost like guys just want pecs, abs, biceps, and calves.</p><p>They don't want big thighs! That’s way too much work. Speaking of work, calves are easy to work as far as effort goes - but they are not easy to grow. I’ll explain!</p><h2 style="text-align: left;">You don't need bigger calves to do better at sports or athletics</h2><p>Calves are overrated in the sports world to be honest. Having big calves will not lead to much increase in athleticism. There aren’t too many sports where having big calves will increase your performance. They can look nice though!</p><p>Now in body building they separate the ladies from the girls. I must be careful and not say men from the boys - people are way too sensitive these days!</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLMuzR8bW5V8iBV1I3Wm9fLJvaSsxrd8icU50W-0vQt2LvKd7PeZWXh29Snaf1hIDRlSHIHPskUzIcVWE6nIWIor1OOCkvXEz-UVfiES8dchSZ9muYJ4xGLfJlr03zMi-A3W7f8EjP31ZJ/s720/Calves+don%2527t+increase+sports+performance+that+much%252C+but+they+sure+look+awesome%2521.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Calves don't increase sports performance that much, but they sure look awesome!" border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLMuzR8bW5V8iBV1I3Wm9fLJvaSsxrd8icU50W-0vQt2LvKd7PeZWXh29Snaf1hIDRlSHIHPskUzIcVWE6nIWIor1OOCkvXEz-UVfiES8dchSZ9muYJ4xGLfJlr03zMi-A3W7f8EjP31ZJ/w213-h320/Calves+don%2527t+increase+sports+performance+that+much%252C+but+they+sure+look+awesome%2521.jpg" title="Calve size depends on genetics." width="213" /></a></div><br /><h2 style="text-align: left;">Arnold's calve implant myth</h2><p>There is an old myth that I don’t give any credit to. It says that after Arnold lost one of his first pro bodybuilding events in the states, he had calf implants put in.</p><p>I think that this rumor of course is very silly, but it does show how much people care about calves in the bodybuilding world if they are going to make such outrageous claims.</p><h2 style="text-align: left;">The two main calve muscles</h2><div><b>1. Soleus</b></div><div><b>2. Gastrocnemius</b></div><p>Let’s talk about what the calves are.</p><p>The calf muscles are two muscles located inferior to the knee (below the knee) on the posterior side (back) of the lower leg.</p><p>The soleus is the deeper of the two muscles. The gastrocnemius is the superficial (closer to the surface) of the calf muscles. Both need to be worked to have “big calves”.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU7ETYgpUWeToqehdgpXdvZbglmbXGr6R4HY4A2PDXeKSDP4jDfdhOWCijlU5GJ3CsBQ9o9EbUrLAHKtbRaKWrVLvi54kch0H7igM3oXWpYFm4uPKZwSLrmVKzgwjb12-JkyPj41nPvwPD/s564/You+need+to+work+both+major+calve+muscles+if+you+want+bigger+calves..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="You need to work both major calve muscles if you want bigger calves." border="0" data-original-height="564" data-original-width="376" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU7ETYgpUWeToqehdgpXdvZbglmbXGr6R4HY4A2PDXeKSDP4jDfdhOWCijlU5GJ3CsBQ9o9EbUrLAHKtbRaKWrVLvi54kch0H7igM3oXWpYFm4uPKZwSLrmVKzgwjb12-JkyPj41nPvwPD/w213-h320/You+need+to+work+both+major+calve+muscles+if+you+want+bigger+calves..jpg" title="How to get bigger calve muscles" width="213" /></a></div><br /><p>Both muscles function in the same way essentially. They plantar flex the ankle. This means to push the toes down towards the floor.</p><p>The difference between the two is that the gastrocnemius plantar flexes the ankle while in the standing position and the soleus plantar flexes the ankle while in the seated position.</p><p>The calf muscles are responsible for moving the foot bones.</p><h2 style="text-align: left;">Here is a little kinesiology lesson</h2><p>Muscles always move the bones below the joint that is bending. For example the quads move the tibia and fibula below the knee.</p><p>If you have ankle issues, it is important to have strong posterior calf muscles along with the anterior muscle of the lower leg which is the anterior tibialis (front calve muscles).</p><p>It is always important to strengthen muscles below and above a joint to help prevent injury.</p><p>As far as other athletic benefits of calve muscles go, there aren't too many. Calves do help a jumper jump higher - but still most of the jumping power will come from the upper thigh muscles.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFOUp5gMZoeohaAklgGym0RI7btZ1eWp2gUfUb7X9DxODV14MMKpC5vDOStSvEQy_QJRxDh4cHgxA8RVbpoMolNtXefyYIKOHvFcL6PxN1-SvUSFHfdmoCs4DvrIL8j9E4ov4hMYPk_1ei/s640/Work+the+muscles+above+and+below+a+joint+to+prevent+injury..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Work the muscles above and below a joint to prevent injury." border="0" data-original-height="640" data-original-width="427" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFOUp5gMZoeohaAklgGym0RI7btZ1eWp2gUfUb7X9DxODV14MMKpC5vDOStSvEQy_QJRxDh4cHgxA8RVbpoMolNtXefyYIKOHvFcL6PxN1-SvUSFHfdmoCs4DvrIL8j9E4ov4hMYPk_1ei/w214-h320/Work+the+muscles+above+and+below+a+joint+to+prevent+injury..jpg" title="Calves prevent ankle injuries" width="214" /></a></div><br /><h2 style="text-align: left;">Calves are made in the womb</h2><p>If you hung around the gyms a lot - especially when I was coming up and the gyms were primarily bodybuilding places - you'd often hear that “calves are genetic”.</p><p>That's true, but calves aren't any different from any other muscle group. All muscles growth is dependent on your genetics.</p><p>Primarily what I’m talking about here is <i>muscle belly length</i>. We are born with predetermined muscle belly size. Every muscle and tendon attachment has a particular length.</p><p>If you have more long muscle bellies and short tendons, the muscle has the capacity to grow bigger. Think about it. It’s like a longer balloon with more space to fill up. If you have longer tendon attachments and shorter muscle bellies, that muscle will not grow too big in size.</p><h2 style="text-align: left;">Why are calves harder to grow?</h2><p>So why do calves get that bad rap? That's because we use them all the time. The same thing would be said of the biceps if we walked on our straight arms all day and stimulated them so often.</p><p>In other words, all muscle size is genetic. The difference with the calves is that they get stimulated from us walking around all the time. We are working our calves out all the time! The bigger a person is the more calf work they get.</p><p>Is there more to it? Of course there is. I’ll get into that in a bit but I’m making the case as to why you always hear that calves are genetic. They are - as are all muscles.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXURBptUmyAJbpp4ulytikTxMDHWUdcptUpFWB-cFP6hJ0ezWd4b0gTlowBAVCAQLfLB8rZWjSsMLo4nXfKY0DAgDipxJAxHOO3oJogefFSqLGoWXAjurOfFUt0ZokR_knEXuB-aTztZFf/s720/Calves+are+genetic%252C+but+so+is+every+other+muscle+on+your+body%2521.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Calves are genetic, but so is every other muscle on your body!" border="0" data-original-height="720" data-original-width="400" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXURBptUmyAJbpp4ulytikTxMDHWUdcptUpFWB-cFP6hJ0ezWd4b0gTlowBAVCAQLfLB8rZWjSsMLo4nXfKY0DAgDipxJAxHOO3oJogefFSqLGoWXAjurOfFUt0ZokR_knEXuB-aTztZFf/w178-h320/Calves+are+genetic%252C+but+so+is+every+other+muscle+on+your+body%2521.jpg" title="Train calves for maximum growth" width="178" /></a></div><br /><p>Having great muscle genetics is the first step to get bigger and cut calves.</p><p>I would be shortchanging top physique athletes that get their calves looking perfectly symmetrical by leaving it at that.</p><p>Let’s have a look at how we can increase calve size.</p><h2 style="text-align: left;">How to increase calve size</h2><p>First, we must make sure we are training both the gastrocnemius and the soleus muscles.</p><p>Many people make the mistake of only training calves by doing standing calf raises. If this is you, you are only training the gastrocnemius and not the deep soleus muscles that will give calves more size.</p><h2 style="text-align: left;">The soleus calve muscles is called the second heart</h2><p>Here is another fun fact about the soleus muscle: It’s called the second heart.</p><p>When the soleus is more developed, it helps with circulation by pumping more blood back to the heart. Remember that it's the calf muscles that do that.</p><p>When we have clients with any cardiac risks (or really anybody), we encourage them to do calf exercises to help with blood circulation.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTamcNC3Buq43AwPofER8CjnUGfh1ozB0Df23kPMzbIexKvWhEpmEVHa2aKzZ52AarSFAYVe_y0HfEUPtQlAXPCSgItsK5DJAAVyjPM2xrJClozQV9UC13d2a2AkVqCRPB5ZftiTH9d8mr/s540/The+soleus+%2528calve%2529+muscle+is+called+the+second+heart+because+it+pumps+blood+back+to+the+heart..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="The soleus (calve) muscle is called the second heart because it pumps blood back to the heart." border="0" data-original-height="540" data-original-width="360" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTamcNC3Buq43AwPofER8CjnUGfh1ozB0Df23kPMzbIexKvWhEpmEVHa2aKzZ52AarSFAYVe_y0HfEUPtQlAXPCSgItsK5DJAAVyjPM2xrJClozQV9UC13d2a2AkVqCRPB5ZftiTH9d8mr/w213-h320/The+soleus+%2528calve%2529+muscle+is+called+the+second+heart+because+it+pumps+blood+back+to+the+heart..jpg" title="The importance of calve muscles" width="213" /></a></div><br /><h2 style="text-align: left;">Do various calve exercises for maximum calve growth</h2><p>Once you know to do both standing and seated calf raises, understand that you should change toe position when you do your lifts.</p><p>When you point your toes in and heels out, you are working more of the lateral (outer) calf. When you point your toes out and heels in, you are working the medial (inner) calf muscles more.</p><h2 style="text-align: left;">Calves workout plan (6 sets, twice a week)</h2><div>1. Standing calves raise (Toes pointed out) for 8-12 reps</div><div>2. Standing calves raise (Toes pointed in) for 8-12 reps</div><div>3. Standing calves raise (Toes pointed straight) for 8-12 reps</div><div>4. Seated calves raise (Toes pointed out) for 8-12 reps</div><div>5. Seated calves raise (Toes pointed in) for 8-12 reps</div><div>6. Seated calves raise (Toes pointed straight) for 8-12 reps</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvpU2jO-sfjNDLG3LCJD-T_3MsmsbOJ1CmuMGJHWilIwe1u7nR2X08Im-b_1n9IpRhy3Q5It6nppGl7SC7xX4B5mEkn5bi1asjgCniDPzyQxBVrxypb8rrXtiF7BRhy3iB9xWKRHeYEEjj/s720/Ultimate+calve+workout+plan.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Calves muscle workout plan" border="0" data-original-height="720" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvpU2jO-sfjNDLG3LCJD-T_3MsmsbOJ1CmuMGJHWilIwe1u7nR2X08Im-b_1n9IpRhy3Q5It6nppGl7SC7xX4B5mEkn5bi1asjgCniDPzyQxBVrxypb8rrXtiF7BRhy3iB9xWKRHeYEEjj/w213-h320/Ultimate+calve+workout+plan.jpg" title="Ultimate calve workout plan" width="213" /></a></div><br /><div>I typically tell people to work 3 sets of standing calf muscles and 3 sets of seated calf muscles for a total of 6 sets for calves.</div><p>I’ll have my clients do one set for medial, one set for lateral, and one set neutral (toes pointed straight) for both seated and standing calves.</p><p>Just like with all muscles, you want to use moderate rep ranges of 8-12 reps to get bigger.</p><p>Use a heavy enough load to where you can’t do more than 12 reps with good form per set. Like with every exercise, focus more on form than load.</p><p>If you are doing them correctly - which means full range of motion, lower slow, and really pause at the top - you probably don't need to go as heavy as you think.</p><p>A mistake that I often see rookies make in the gym is cutting their range of motion very short so that they can use more weight. Hello, ego, check yourself at the door please!</p><p>Believe it or not, the calves are a small muscle group. You must guard against overtraining. Don’t do too many sets or overwork them with frequency. They already get worked every day!</p><p>I advise my clients that want bigger calves to train them two times per week.</p><h2 style="text-align: left;">Here's to bigger calves!</h2><p>I think that bigger, cut calves look good on both men and women. So what if calf muscles are primarily cosmetic? What’s wrong with feeling good about how our muscles look?</p><p>I like training my calves. I believe that I have average calves. It’s not due to effort! I train them hard and smart. As I said above, we got what we got!</p><p>Genetically I can get very big quads and genetically I can have average calves. I work them both the same. I guess I will have to call Arnold and get the number of the calf implant guy!</p><p>Be well!</p><p>This article is written by Rob Maxwell, M.A. Exercise Physiology, CSCS and ACSM CPT from <a href="http://www.fittothemax.net" target="_blank">www.fittothemax.net</a>. Follow him on <a href="https://twitter.com/FitToTheMax24" target="_blank">Twitter</a>.</p><p></p>Saguren Redyrshttp://www.blogger.com/profile/02162616436687552839noreply@blogger.com0