Janice Cesar's blog: 2016

zondag 17 juli 2016

The Effects Of Hormonal Birth Control On A Woman's Body

The Centers for Disease Control estimate that around 62 percent of American women between the ages of 15 to 44 use some form of birth control. The most common form of birth control being used is some form of hormonal birth control either in the form of a pill or a patch. These types of birth control have a wide range of positive results, but they do come with side effects.

How Does Hormonal Birth Control Work?

It has been reported that hormonal birth control is 99.9 percent effective and it is used around the world. Hormonal birth control uses two hormones, estrogen and progestin, to prevent the female egg from getting into position to be fertilized and create a natural barrier that prevents semen from getting to the egg. It is a relatively safe process, but it does come with certain side effects.

Five Birth Control Methods

Every woman should take some time to do some research on different methods of birth control and how that method will affect her body. Below are five forms of birth control and possible side effects to be aware of.

The Pill

The pill is the most common form of hormonal birth control, in large part because of its reliability. The pill is said to be 99.9 percent effective, and it is easy for a woman to take every day. It brings together the hormones estrogen and progesterone to stop the process of ovulation.

Contrary to popular belief, the pill does not prevent sexually transmitted diseases. Some of its side effects include unpredictable menstrual bleeding, mood changes, nausea, and blood clots.

Transdermal Patch

The transdermal patch is placed on a spot on the body close to the pelvis, and releases a hormone called norelgestromin for seven days. There are three weeks of patch therapy, and then one week where the patch is not applied.

Along with the other common side effects of hormonal birth control such as nausea and irregular bleeding, the transdermal patch can also create a rash at the spot where it is applied. Women should never apply the patch to their breasts, and they should be very careful when handling a patch.

Vaginal Ring

The vaginal ring gives off man made hormones that thicken the mucus in the pelvic area, and prevent ovulation. One ring is inserted into the vagina for three weeks, and then removed for one week off the hormone treatment.

During the fourth week of therapy, women still experience menstruation. Some of the more common side effects of the vaginal ring are nausea, fatigue, and tenderness in the breasts.

Intrauterine System

An intrauterine system is a small device inserted into the cervix to release progestogen. The Jaydess system lasts up to three years, while the Mirena system can last up to five years. An intrauterine system is not surgically implanted, and it can be removed at any time.

The intrauterine system can cause the same types of side effects as other hormonal birth control methods, but it can also cause an infection that could make you ill. While using the intrauterine system, if you start to experience a fever or chills, then you should get to a doctor immediately.

Essure

An Essure procedure involves implanting steel coils in a woman's fallopian tubes to create scar tissue and prevent pregnancy. It was originally marketed as a permanent solution to prevent pregnancy, but BirthControlProblems.com states that thousands of women have experienced severe side effects from this method. The side effects of Essure are reported to begin almost immediately after the procedure has ended. Those side effects include:

Unusually heavy, painful and extended menstrual cycles

Chronic and severe pain in the pelvic area

Back pain

Fatigue

Sharp pains in the hips

Essure is meant to be implanted permanently and not removed, which makes battling the side effects much more difficult. In the most severe cases, women who experienced side effects from Essure were forced to get hysterectomies to relieve the pain and stop the side effects.

Before choosing any type of birth control option, it is very important to understand what you are choosing and why. Talk to your doctor and understand the potential for side effects before you start any treatment. If you do start to experience significant side effects as a result of birth control, then contact your doctor immediately to get the right advice on what should be done.

Kimberly Dougherty Bio:

Kimberly Dougherty, Esq is a Partner and the Managing Attorney at the Boston office of Janet, Jenner & Suggs, which is a national plaintiffs' law firm. Kim has taken on a number of large corporate defendants in her career, handling multiple lawsuits involving dangerous prescription drugs and medical devices. She is also the President for the Massachusetts Women's Bar Association.

The post The Effects Of Hormonal Birth Control On A Woman's Body appeared first on Workout Mommy.

dinsdag 5 juli 2016

When will my workouts get easier? And other random babbling.

I ask myself this all the time–> “when will my workouts get easier”?

The answer is -they won't.

If you are challenging yourself and changing up your workout plan every now and then……it will not …and should not…get easier. But the good news is you will get STRONGER and LEANER. And isn't that our end goal to this entire fitness life?

As much as I love summer, the stress of having all the kids home and entertaining AND FEEDING them all day long, makes me crazy. My house is a mess, I run out of food all the time and I need a whistle and a referee uniform.

I always have to remind myself to take a second to breathe and focus again on what I CAN do.

I can go to the gym for an hour, despite how much my kids whine and complain about being in the gym kid care.

While I am there, I focus on intensity and lifting heavy stuff. No time to chat or make friends, I try and stay focused on my workout plan.

dumbbell snatch shoulders

I can make healthy food choices, despite being tempted by the kids goldfish and popsicles.

I absolutely LOVE this protein powder -it tastes incredible and has NO artificial crap in it. I also drink my greens daily, take a probiotic and focus on eating a lot of lean protein and green veggies. proteinsmoothie

I can let the housework/laundry folding go because in reality…..no one else cares but me!

I've been able to do some really cool events, like the Law Enforcement Torch Run with the Special Olympics. Having a police escort through the streets of Richmond made me feel like an elite runner!

We have gone to Kings Dominion a few times and I am amazed at how little fear my kids have when it comes to roller coasters. (I am a wimp) kingsdominon

I'm hoping to do another 10k before the end of the summer, although nothing is planned just yet. Any suggestions in the Richmond, VA area? Dit bloggen!Delen via X Delen op Facebook Delen op Pinterest

maandag 20 juni 2016

Rockin' Wellness Review:

What is it?

Rockin' Wellness is a meal replacement shake made with non-GMO ingredients for increased energy, a pre or post workout drink, and weight loss benefits. The shake is available in both vanilla mocha swirl, and chocolate cacao.

It's a certified vegan and gluten free shake, and the company mentions it can improve your focus and mood. There's a natural amount of caffeine added due to the coffee bean as well. They also advise up to four scoops a day to make a shake. Is this truly a nutritious weight loss meal replacement? What have other customers experienced? You'll see in this Rockin' Wellness review just what this shake has to offer.

Rockin' Wellness Ingredients and Side Effects

Here are the full ingredients to their chocolate cacao shake:

Raw Organic Non-GMO Cacao Bean	Organic Non-GMO Goji Berry	Organic Non-GMO Hulled Hemp Seed	Organic Non-GMO Brown Rice Protein	Non-GMO Lecithin
Organic Non-GMO Maca Root	Chia Seed	Organic Non-GMO Evaporated CANE Juice	Organic Non-GMO Banana fruit	Green Tea Extract
Organic Non-GMO Yerba Mate Leaf	Guar Gum	Organic Non-GMO Flaxseed	Lactobacillus, Acidophilus	Stevia Extract

Raw Organic Non-GMO Cacao Bean: The dried and fermented bean of which chocolate is made from.

It has the added stimulants theobromine and caffeine. Theobromine is a diuretic that stimulates the heart. Excess amounts can be dangerous, causing what's known as theobromine poisoning.

Side effects from this ingredient include:

Nervousness and anxiety.

Rapid heart rate, cardiovascular damage, and jitters.

Migraine headaches.

Frequent urination.

Constipation, stomach issues, and gastrointestinal discomfort.

The natural caffeine may also produce similar symptoms. It's unknown how much of these stimulants are found within Rockin' Wellness. The company claims it's in safe amounts, but it's always important to find out exactly how much is included.

Organic Non-GMO Goji Berry: Bright red berry found in parts of China. It's said to be a potent superfruit, though it's unknown if there's any unique benefit to this ingredient versus other berries.

It's an expensive ingredient, and it raises the price of this shake without any proof of it offering unique benefits.

Organic Non-GMO Hulled Hemp Seed: Easy to digest protein extract made from the same plant which marijuana is made from.

Examine.com adds that it's:

“not yet linked to unique properties”

This is comparison to other protein formulas. The flaws with this protein are that it's low in the amino acid Leucine and Lysine. So supplementing with other protein sources would be needed.

Organic Non-GMO Brown Rice Protein: Rapidly digested protein source which is low in the amino acid Lysine.

Since both protein sources in this shake are low in Lysine, it's important to eat additional foods to make up for this deficiency. Not getting enough Lysine can potently cause problems to overall health.

This amino acid is important for providing energy, aiding metabolism, and several other necessary processes. A deficiency might cause severe problems to overall health.

Organic Non-GMO Maca Root Green Tea Extract: Plant native to parts of Peru. It's used due to its fatty acids and amino acids.

Research on this ingredient is limited, and Examine.com adds:

“Further research is needed to determine the main mechanism of maca”

“new evidence… can be manipulated”

They mention that because of the potential bias from sellers of maca, many of the supposed benefits have not been proven.

This ingredient may also increase hunger, and customers have expressed concern over this ingredients addition within the shake because of the increased hunger.

Organic Non-GMO Yerba Mate Leaf: This plant is brewed as a tea, and it's native to parts of South America.

It has stimulants inside like theobromine and caffeine. It's used to increase energy and improve metabolism. Though Web MD has expressed concerns over the use of it:

“POSSIBLY UNSAFE. It increase the risk of mouth, esophageal, laryngeal, kidney, bladder, and lung cancer”

“in very large amounts, yerba mate is LIKELY UNSAFE, due to its caffeine content”

Other possible issues include side effects such as:

Upset stomach, gas, and bloating.

High blood pressure, increased heart rate, and cardiovascular damage.

Irregular heartbeat.

Anxiety, mood swings, and restlessness.

Insomnia and feelings of paranoia.

It's never mentioned how much of this is included within the shake. It's important to also find out how much caffeine is added in order to prevent possible side effects.

Guar Gum: Thickener taken from the guar plant. It's also used as a laxative and stabilizer.

Web MD mentions that taking this ingredient with water is important:

“because it reduces the chance of choking or developing a blockage in the intestine”

Other possible side effects may include:

Loose and frequent stools.

Diarrhea and gastrointestinal pain.

Gas, bloating, and flatulence.

It's a cheap ingredient that is often found in processed foods.

The Price and Quality of Rockin' Wellness

One 30 serving bag costs $59.97. Though the company mentions you can take up to 4 servings a day. So this breaks down to a price of $14.99 per day.

It's an incredibly expensive shake, and the nutrient profile is lacking.

The two protein sources don't provide the important amino acid Lysine, so extra supplementation with other proteins is need.

There's also only 2 grams of fiber, and the nutrients are also low.

You get 0% vitamin A, B vitamins, vitamin D, vitamin E, and no traces of other important minerals.

Also, the kinds of ingredients used may cause issues since the guar gum may harm the stomach, and the added caffeine may also cause unwanted stimulant effects.

This is one of the most expensive shakes, and it's not supported by a well-rounded nutritional profile. You have to make sure you supplement with other nutrients and protein sources to make up for the lacking amounts.

Business of Rockin' Wellness

The company name is also Rockin' Wellness; you can reach them via their contact information:

Phone Number: (855) 876-2593

Address: 150 Oser Ave #11354

Hauppauge, New York 11788

Email: support@rockinwellness.com

They only offer returns on unopened products within 30 days. They also have to pre-approve each return before it can be sent.

There's currently an F rating on their Better Business Bureau page which helps track customer satisfaction.

Also, a total of 24 complaints have been filed against them on Pissed Consumer.com, which lists negative customer reviews.

Here's what people have had to say:

“I never signed up for auto ship”

“They do not answer their emails”

“take your money but can't answer calls to cancel”

“I ordered a product and without my knowledge was put on auto delivery”

A total of 57 complaints are listed on their Better Business Bureau page for the same reasons. Many were automatically charged each month for bags of these shakes without their consent. People were frustrated to deal with the company, since they don't answer emails or calls.

The common complaint heard is of the company failing to allow for returns, and that they charge high prices automatically each month.

Customer Opinions of Rockin' Wellness

A few reviews are available online, here's what customers have had to say:

“very expensive and not worth the price”

“increased my appetite like crazy”

“does not live up to its claims of feeling great”

“It tastes awful!!! I was expecting more”

Common complaints include the shake being thin and not very filling. In fact, there were quite a few customers who actually had increased appetite.

People were disappointed with the lack of weight loss results. Those that used an entire bag full of product will often say they regret the purchase.

Customers were also disappointed to find out that dealing with the company can be difficult, and they rarely answer any messages for a return.

Conclusion – Does Rockin' Wellness Work?

Before making up your mind on Rockin' Wellness, make sure to keep in mind that it's been rated unfavorably by customers. Though this shake does have non-GMO ingredients and a vegan friendly ingredient list, it's incredibly expensive and not well rounded enough to provide a true meal replacement.

This shake has stimulant ingredients, and it's unknown exactly how much exactly is inside. People have often complained about auto billing practices, which automatically charges one's credit card without notice. People have also had issues due to a lack of weight loss benefits, which is likely due to the low protein, minimal fiber, and the lack of amino acid rich protein.

Proper meal replacements should provide not just great customer service, but an all-natural, amino acid rich, appetite suppressing formula. The very best of these shakes is 2016's top rated meal replacement 18Shake.

Not only have customers been consistently impressed with its weight loss benefits, but people say it's easy to make and great tasting.

In this shake is a quality blend of whey proteins which have all the essential amino acids. You can now enjoy a great tasting, customer approved meal replacement that can help you lose weight.

18Shake is even backed by a great 30 day money back guarantee, so there's no risk in trying this product and losing out on any money.

15-Minute Fat-Burning, Metabolism-Boosting Workout

It doesn't take 1,000 repetitions and 2-3 hour workouts to reach your fat loss and weight loss goals. Burn more fat and calories for up to 48 hours (by boosting metabolism) after your strength workout by doing short burst workouts. It saves time and you get great fat burning benefits. Burn fat and shape your body faster.

Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state.

You need a fitness program tailored to your individual needs. And, in any case, you can accomplish your goals with 4-6 training sessions per week (strength, 3 days; cardio, 2-3 days). Over-training will leave you broken down and injured.

I see people spending time on useless exercises, spending time on exercises that give very little benefit, wasting time between exercises or not exercising at all.

Get "the most bang for your bucks" when you workout. Here are some examples:

1. Sitting down on machines to do exercises. A "stand up" exercise will give you more strength benefits. Example: work your hip abductors standing up instead of sitting on that machine. Your core will also get more work when you do an exercise standing up. Try side lunges to get better fat-burning results.

2. Don't do cardio on elliptical machines. You won't tone much on your body with this machine. When you have a choice, do your running cardio on the grass or sand outside instead of running on a machine. If you have to do cardio in a gym, do stepmill, jump rope, bodyweight exercise cardio (such as mountain climbers) or treadmill (on incline).

3. Don't take 5 minutes between exercise sets. This is your workout, not social hour. Socialize after your workout.

4. Along the same lines, your 5-10 minute warmup is used to get your body ready for your workout. Talking to your friends for 10 minutes is not a warmup.

5. Cut your workout time down from 2-3 hours to 40 minutes or less. Challenge yourself during your workout. Also, see #3 above.

6. This one is for men: if you only do bench press, that is not a full workout!

7. And this one is for women: you will tone your butt, hips and thighs much better and faster with lunges, step ups and squats (hint: don't do the sitting hip abductor machine and the sitting adductor machine).

8. Sitting in the steam room or sauna for an hour is not a workout. Sweating doesn't burn fat, it cools your body down. Sit in those rooms after your workout.

Here are two tough 15-minute workouts that will help burn fat and shape your body:

Plyometric Workout

Plyometric workouts will burn more fat because they are very intense. Shorten and intensify your workouts with jump training (plyometrics). Plyometric workouts also burn more fat and calories during and after your workout.

If you're having trouble sculpting your butt, hips and thighs then you need to do more plyometric training.

Plyometric workouts are advanced workouts. You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed plyometric training is not for you.

Try this jump training workout (30 seconds rest between exercises):

jump rope, two feet, full speed, 1 minute
--squat jumps, 10, full speed
lunge jumps, 10, full speed
tuck jumps, 10, full speed
jumping jacks, 30 seconds, full speed

Rest 2 minutes between circuits. Repeat the circuit 1 more times--15 minutes total workout time. Take more rest between exercises or circuits if needed. Do this type of workout no more than 2 days in a week.

Bodyweight Strength Workout (take 30 seconds rest between exercises):

mountain climbers, full speed, 30 seconds
plank, 30 second hold
squat jumps, 10, full speed
bridge, 30 second hold
walking lunges with medicine ball rotation, 10 each leg
side plank, 30 second hold
bodyweight Y squat, 15, moderate pace
rest 2 minutes between circuit. Repeat circuit 1 more time. 15 minutes total workout time.

Take more rest between exercises or circuits if needed. Do this type of workout no more than 2 days in a week.

Train hard and smarter to reach your fat loss and weight loss goals!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. Start at the level you can handle.

Mark Dilworth, BA, PES

donderdag 16 juni 2016

Reach Your Weight Loss Goals without Organic Foods?

How many times have you heard these two health food buzzwords? Natural and organic....What does that mean as it relates to the foods you eat as you try to reach your weight loss goals? Companies will deceive you with half-truths and lies to entice you to buy their products (many of which don't work long-term). But, what about the foods you buy?

Don't feel bad if you feel lost and confused with a lighter wallet.

Prioritize your goals. It will keep you headed in the right direction, with Goal #1 being improved overall health. Reducing inflammation, digestive problems and body fat are just 3 items that rank above weight loss as goals.

How are your energy levels during the day? Are you crashing and burning at certain times? The foods you eat or don't eat play a huge part in your energy levels and productivity.

How has your skin health been lately? Yes, you guessed right....what you eat affects how your skin looks and feels.

If you have been starving yourself trying to lose weight, STOP! It won't work and its not worth the trouble.....

Back to natural and organic foods.....

Eating naturally simply means that you eat foods as close to their natural state as possible. Natural foods have one ingredient, the food itself. That would eliminate packaged, processed, fried, boxed and fast foods. It leaves you eating whole, natural foods like vegetables, fruits, fish, nuts, spices, herbs and salad greens. Some call it eating clean.

Eating natural foods also protects you from cravings such as the dreaded "sugar cravings." Your body will be naturally energized during the day with whole foods that keep you satisfied and you will never crash will little or no energy.

What does it mean when that fruit or vegetable you're looking at says "ORGANIC?"

As usual, it is important to read the product label carefully to understand WHAT IT IS NOT SAYING.

Here are some facts to help you know what type of "organic product" you're buying:

Source: http://ams.usda.gov/nop/prodhandlers/labeltable.htm

1. Your product is 100% organic.

a. It must be 100% organic, not including water or salt.

b. The certifying agent must be listed on the product. The "USDA organic" seal can also be used if the agency works with the USDA.

c. An ingredient list must show on the product, if it is more than one ingredient.

2. What if the product claims to be "organic?"

a. It must have at least 95% organic ingredients, not including water and salt.

b. The product cannot contain sulfites.

c. Up to 5% of the product can be nonorganic.

d. The certifying agent must be listed. The "USDA organic" seal can also be used if the agency works with the USDA.

3. The product says, "made with organic ingredients." What does that mean?

a. The product must be at least 70% organic.

b. It cannot contain sulfites.

c. Up to 30% of the product can be nonorganic.

d. The label must list the organic ingredients as "organic" when other organic labeling is shown.

e. It must list the certifying agent but cannot use the "USDA organic" seal.

4. What if the product claims to have some organic ingredients?

a. The product can contain less than 70% organic ingredients.

b. It can have over 30% nonorganic ingredients.

c. The label must list the organic ingredients as "organic" when other organic labeling is shown.

d. The label cannot have the "USDA organic" seal, the certifying agency or any other reference to organic contents.

5. My general take on eating organic.

Buy 100% organic when you can. If you are buying non-organic or partially organic food products, make sure you wash the product as necessary.

For example "The Dirty Dozen" are known to be sprayed with high pesticides. The list includes: apples, celery, cherries, cucumbers, grapes, hot peppers, nectarines, peaches, potatoes, spinach, strawberries, sweet bell peppers

Eat as many whole, natural foods with one ingredient as you can. Burn fat, eat healthy and lose weight.

Do you want to:

Eat Better to be Healthier, Burn More Fat and Lose Permanent Weight?
Have Your BEST Looking Body Naked or in Smaller-Sized Clothes?
Feel Better than You have Felt in Months or Years?
Have the Energy to Accomplish Your Daily Goals?

Be sure and register for my FREE 3-Step Fix-Your-Diet-Now Plan!

I will coach you to transform your body and its definitely not just about weight loss. You will learn what it takes to change your eating habits and lifestyle and start remaking your body a healthy, energized and lean fat-burning machine!

Mark Dilworth, BA, PES

dinsdag 14 juni 2016

10 Reasons Your Stomach Fat Won't Burn Off

If your stomach fat is spilling over the top of your pant's waistline, don't give up hope. You can burn off your belly fat with the right strategies. Just doing 1,000 ab crunches every day won't burn your stomach fat.

You must understand the primary cause of your belly fat, namely a caloric imbalance. If you consistently maintain daily caloric surpluses (eating more calories than you burn), you will gain weight and body fat. A good amount of this fat will settle in your gut.

Its important that you burn off stomach fat for health reasons. Your appearance will take care of itself. Research has documented that too much stomach fat damages blood vessels and cells. Stomach fat has also been associated with contributing to coronary artery disease, Metabolic Syndrome and cancer.

According to Pamela Peeke, MD, MPH, FACP, who is an internationally renowned expert and speaker in women's health, fitness and nutrition, muffin tops can happen at any age. Pamela calls muffin top after age 40, menopot.

Menopot occurs in women as their sex hormones decrease. This makes it easier to store belly fat instead of fat storing in the butt, hips and thighs.

Call it muffin top, menopot, stomach fat or beer gut. The bottom line is that you need to get rid of it! You can do it with a sustained, strategic effort to lean out your entire body.

Here are my 10 tips on how to burn stomach fat and keep it off:

1. Get a healthy, managed meal plan and comply with it at least 90% of the time.

See: 30-Day Weight Loss Starvation Diets Are Misery

If you are trying to burn fat and lose weight, nutrition is critical. Eat mainly whole, natural foods that have one ingredient–the food itself. For example, fruits and vegetables have one ingredient.

I don't ever encourage any diet that significantly omits one of the macronutrients (carbohydrates, fats, proteins). Your body's metabolism needs all 3 macronutrients to operate properly. So, diets that are very low in carbs or fats will not help your body in the long-term. Fats, which is the most nutrient-dense of the macronutrients (9 calories per gram), can help you feel fuller for longer and thereby help you eat less. Just eat mainly heart-healthy fats like olive oil, salmon and avocado.

Eating fast-digesting carbs immediately before or after your workout will not spike your blood sugar levels. Your body uses carbs for intense weight training and interval cardio.

Set your daily calorie intake based on your basal metabolic rate, your activity level and your goals. This way, you won't eat too much or too little. Maintaining the right amount of calorie deficit on most days (burning more calories than you consume) is the key to burning fat and losing weight.

2. Eat more protein.

Research has proven that protein keeps blood sugar levels more steady when you have a meal that includes carbohydrates. Protein helps you feel fuller for a longer period (slower digestion). Protein also keeps the hunger hormone (ghrelin) in check so your hunger doesn't spike so high. Just include protein foods with each meal.

Drinking a fast-digesting whey protein drink before and after your weight training workout helps your body repair and rebuild your muscles.

3. Eat more fiber for your overall health and belly fat reduction.

Your body cannot digest fiber and there are two forms:

Soluble fiber dissolves in water and produces a gel-like substance in your stomach. This substance helps digested food move slowly through the small intestine and slows down food absorption and release of nutrients into the bloodstream. Soluble fiber also limits the amount of cholesterol released into the blood. Oats are high in soluble fiber.

Insoluble fiber cannot be broken down once entering the stomach and increases in size by absorbing water. This type of fiber speeds up foods absorption once it enters into the small intestine. Insoluble fiber cleans your system as it travels through your body.

Eat both types of fiber to help you feel fuller for longer and to help stabilize blood sugar levels. Eating 25-35 grams of daily fiber per day will help fight belly fat. Fruits and vegetables have both types of fiber.

4. Limit sugary drinks and other sugary foods.

If you want a fat belly, load up consistently on sugars. Dr. David Ludwig, a Harvard endocrinologist, who is widely cited by obesity researchers, says that sweetened drinks are the only specific food that clinical research has directly linked to weight gain. “Highly concentrated starches and sugars promote overeating, and the granddaddy of them all is sugar-sweetened beverages,” said Ludwig, who runs the Optimal Weight for Life Program at Children's Hospital in Boston.

And, avoid high-fructose corn syrup. Your body processes the fructose in high-fructose corn syrup differently than it does regular sugar. It also lowers the hormone leptin in your body. Leptin signals to your brain that you're full. It causes your liver to kick more fat out into the bloodstream (especially true with sugary drinks because they are processed so fast). So, your body wants more and stores more fat at the same time.

5. If you drink alcohol, do it in moderation.

One gram of alcohol provides 7 calories. Only fat (9 cal/g) provides more calories than alcohol. So, when you are planning your food and drink consumption, don't forget the calories from alcohol. When you take a drink of alcohol, your body converts a small amount of it into fat and the rest is converted (by the liver) into a substance called acetate. This acetate is then quickly released into the bloodstream and used as the body's main source of energy.

So, your body is using the acetate for energy instead of the stored fat in your body. The more you drink, the more fat your body will store (many times belly fat).

Added to this problem is the fact that alcohol consumption can increase your appetite. Researchers from Denmark found that a group of men ate more when they were served beer or wine and they ate less when served a soft drink.

6. Drink plenty of water.

This will help you limit sugary drinks that pack on belly fat. Your body is about two-thirds water. Drink water and unsweetened drinks (like tea) most of the time. It will help you eat less and help your body function better.

Drink about half your weight in water every day. So, if you weigh 140 pounds, drink 70 ounces of water each day.

Remember, certain foods contain large amounts of water. This counts toward your water intake. For instance watermelon is about 90% water and lettuce has about 95% water. Some meats contain as much as 70% water.

Water also helps your body flex muscles, remove wastes, cushion joints, carry nutrients and oxygen to your cells and helps convert food into energy (although water doesn't provide energy).

You may be experiencing dehydration if you have dry lips/mouth, dizziness, headache, nausea or muscle cramps. When you exercise, drink about a cup of water every 15 minutes.

7. Do regular full body strength training at least 3 days a week to burn total body fat.

Spot reduction training won't work to burn your stomach fat. Focus on compound exercises like squats, deadlift, lunges, pullups, chest press, shoulder press and rows because they work large muscle groups and help you burn more calories and fat.

8. Do regular short burst interval cardio workouts.

Sprint intervals and bodyweight exercise cardio are top fat burners. Twenty minute cardio sessions (2-3 times a week) will get the job done.

9. Limit prolonged stress in your life.

A certain amount of stress is good for us to live efficiently. Too much stress…well, you know the answer. In a Mayo Clinic article, “Stress Basics,” it states:

“When your brain perceives a threat, it signals your body to release a burst of hormones to fuel your capacity for a response. This has been labeled the “fight-or-flight” response.

Once the threat is gone, your body is meant to return to a normal relaxed state. Unfortunately, the nonstop stress of modern life means that your alarm system rarely shuts off. Without stress management, all too often your body is always on high alert. Over time, high levels of stress lead to serious health problems.”

10. Get enough sleep.

In a Health.com article, “Why a Lack of Sleep Can Make You Fat, and How to Keep From Gaining Weight” it says the following:

“We have very substantial research that shows if you shorten or disturb sleep, you increase your appetite for high-calorie dense foods,” says Charles Samuels, MD, medical director of the Centre for Sleep and Human Performance in Calgary, Alberta. “On a simplistic level, your appetite changes.”

Two hormones in your body play an important role in controlling appetite and satiety. Ghrelin stimulates appetite, causing you to eat; leptin suppresses appetite-so you'll stop eating-and stimulates energy expenditure. In a properly functioning brain, the two hormones are released on and off to regulate normal feelings of hunger. But research has shown that sleep deprivation can alter ghrelin and leptin levels.

“When sleep is restricted to four hours a night, ghrelin levels go up and leptin levels go down,” says National Sleep Foundation spokesperson William Orr, PhD, president and CEO of the Lynn Health Science Institute in Oklahoma City. “So you have a greater amount of appetite and a greater amount of intake.”

Burn fat and shrink your entire body. That will get rid of your stomach fat too.

Do you want to:

Eat Better to be Healthier, Burn More Fat and Lose Permanent Weight?
Have Your BEST Looking Body Naked or in Smaller-Sized Clothes?
Feel Better than You have Felt in Months or Years?
Have the Energy to Accomplish Your Daily Goals?

Mark Dilworth, BA, PES

donderdag 2 juni 2016

10 Tips to Boost Metabolism and Weight Loss

How many times have you said, "It's my metabolism?" That's true but why are you gaining weight? That's more complicated.

Metabolism is basically the rate at which your body burns calories. Your basal metabolic rate (BMR) is the number of calories you'd burn if you did nothing all day (or the amount of calories your body needs to maintain itself in a resting state). You will use your BMR and daily activity level (including exercise) to set your daily calorie needs for weight loss or maintenance.

Here are 11 Metabolism Boosting Tips

See: It Is Your Metabolism

1. Your metabolism will slow down as you age, especially starting at about age 30. Stay active throughout your life to maintain health and an active metabolism.

2. Gender - Men generally burn more calories at rest than women because men have more lean mass. The more muscle mass you have, the higher your metabolic rate will be. Muscle mass can be maintained/increased (and body fat decreased) throughout your life through interval cardio and weight training.

Strength training also helps to keep your bones strong (preventing osteoporosis).

3. Heredity plays a part in your body's rate of metabolism.

4. Thyroid problems may cause your metabolism to slow down.

5. No matter how fast your metabolism, a caloric surplus (consuming more calories than you burn) causes you to gain fat and weight.

One surprising thing about metabolism is this: the more you weigh, the faster your metabolism will be. This happens because your body must work harder to maintain itself. That is also why it is easier to lose weight in the beginning of a fat loss/weight loss program.

The overweight person's metabolism is running so high that any cut in calories will result in quick weight losses. On the other hand, its easier for that person to regain the weight because her or his body now needs fewer calories to sustain itself.

6. A slow or sluggish metabolism is not the major cause of weight gain. A caloric imbalance is the cause of weight gain (consistently consuming more calories than you burn day after day). If you have a slow or sluggish metabolism? A brisk 30 minute walk each day would get you started in the right direction to speed it up.

7. Strength training (including bodyweight exercises) and cardio exercise will give you a higher metabolic rate. A combination of circuit weight training and high intensity interval cardio will keep your metabolism "revved up" throughout your life.

8. Sweating is not a gauge of how many calories you are burning. This may be bad news for sauna and steam room lovers. Weight loss or gain is a product of calories consumed or burned. If you burn more calories than you consume, you will lose weight and vice-versa.

9. The best time to exercise is whenever you have the most energy. Working out at any time of the day will increase metabolism for several hours, depending on intensity.

10. Your metabolism doesn't necessarily have to slow down as you get older. Again, a combination of circuit weight training and high intensity interval cardio will keep your metabolism "revved up" throughout your life.

11. Eating smaller, frequent meals will keep your metabolism "revved up" during the day. Your metabolism will slow down if there are too many hours between meals or if you are on a starvation diet. Eating certain foods/drinks such as peppers and green tea will speed your metabolism some.

Actually, any food will speed your metabolism within the first hour after you eat. A high-protein food speeds metabolism for a longer period of time since protein requires more energy to digest. Your best bet is to eat small meals every 2-3 hours.

Do you want to:

Eat Better to be Healthier, Burn More Fat and Lose Permanent Weight?
Have Your BEST Looking Body Naked or in Smaller-Sized Clothes?
Feel Better than You have Felt in Months or Years?
Have the Energy to Accomplish Your Daily Goals?

Mark Dilworth, BA, PES

vrijdag 27 mei 2016

Weight gain in children associated with low hormone levels

A Mayo Clinic-led study found that obese teenagers have lower levels of a hormone potentially tied to weight management than teens of normal weights.

woensdag 18 mei 2016

Keeping fit may help prevent cancer

Study of pooled data finds more leisure-time physical activity is tied to lower risk of 13 cancers, supporting the idea that keeping fit should be a key part of cancer prevention.

dinsdag 10 mei 2016

Full Body Strength Training Transforms Your Body

Full body strength training is the key to burning more fat and transforming your body. You must make a major commitment to strength training. Not only will your body's composition improve (less fat, more muscle), it will improve your overall health (including bone density).

Start Transforming Your Body Today!

Follow these 3 body transformation tips

1. Strength training should be tailored to your body type. We all have a body type due to heredity and lifestyle choices. A fitness assessment is important because a personal trainer identifies postural weaknesses and muscle imbalances. The fitness program is then tailored to fit your needs. Without this assessment, you are "shooting in the dark."

Achieving optimal muscular fitness requires flexibility, strength, endurance, power, and speed. These components should be included in an integrated training program.

Because of lifestyle habits, the dominant side of the body develops more than the non-dominant side. And, if certain patterns or muscular actions are performed repeatedly, muscles develop more in either the front of the body or the back of the body. As a result, some muscles become tight, lengthened or weak.

An integrated training program focuses on 3-dimensional muscular balance. This is done by training in all 3 planes of motion. This will help overall strength, burn more fat, prevent injuries and enhance everyday living.

Opposing muscle groups should be in balance. Focusing more on exercises like squats, deadlifts, rows, shoulder presses and bench presses will help you do this. Using more unilateral (one-leg, one-arm) exercises also improve muscular balance. Lunges, step ups and dumbbell exercises fit this category.

So, muscle-building is a never ending process. It is much more than haphazard weight training programs with no design. You need at least 3 weight training workouts per week, 20-50 minutes per session (depending on your training maturity and goals).

2. Your cardio exercise should aid in your fat loss and not waste away your precious muscle mass. Your cardio exercise should:

Improve heart health
Burn calories (during and after your workout)
Burn fat
Spare muscle mass

Keep your cardio workouts at about 20 minutes. That's all it takes to help you reach your goals. And, it will keep you from the boredom and muscle-wasting that's built into long cardio sessions.

Intense interval cardio workouts will increase your body's growth hormone. Research has also proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fitness and heart health.

3. Eat for fat loss. You must eat enough to build muscle and burn fat. A balanced diet which contains the macronutrients (carbs, protein, fats) is best. You should calculate your calorie needs for reaching your goals. Starvation diets will not work. Nutritious calories are critical to build muscle.

For instance, you should eat protein with every meal. Protein is critical for rebuilding muscle tissues after workouts. Protein also helps you control calorie intake because you stay fuller for longer.

It is also a good muscle building tactic to eat protein before and after strength workouts. Protein drinks (particularly whey) work well for this purpose.

Work hard to build the body you want and need!

Do you want to:

Eat Better to be Healthier, Burn More Fat and Lose Permanent Weight?
Have Your BEST Looking Body Naked or in Smaller-Sized Clothes?
Feel Better than You have Felt in Months or Years?
Have the Energy to Accomplish Your Daily Goals?

Mark Dilworth, BA, PES