Wednesday Video - What Is Fat?

Today we deal with the 3rd (and probably most notorious) macronutrient - FAT!

There are a lot of misconceptions around fat and it generally conceived in a negative light and it has a bad reputation.

This short video explains what fat is exactly, how it works and why you need it.

Monday Muscle - The 6 Governing Principles of Muscle Development

Your personal ability to develop muscle mass, strength, power, endurance, definition and so forth are governed by a number of scientific principles.Only when you've grasped and followed these principles will you start to achieve your goals and realise your full anabolic potential.

Both Arnold and Sylvester used these principles 

The 6 governing principles of muscle development include the following:

1. The HEALTHY-PLUS Principle (by Lloyd Chivandire): 

Anyone who knows what they are talking about in the world of health, fitness and sports performance will tell you that DIET/NUTRITION are the most crucial components. However, it’s proven that that not everyone who eats healthily is actually healthy nor do they necessarily have great body composition (i.e. muscle development, body fat mass) even if they exercise as well. Lloyd Chivandire's HealthyPlus principle states that "as far as body composition and performance go ones diet must be more than just healthy; it must be healthy-plus-supportive of ones goal" . For example if ones goal is to build muscle, the diet must be both healthy plus supportive of the biological mechanisms/ factors of muscle development.

2. The SAID Principle: 

This is one of the most important that governs muscle development. SAID is the acronym for "Specific Adaptation to Imposed Demands." This principle simply states that the different demands placed upon the body will initiate specific adaptations from the body. For example the adaptation to lifting very challenging weights will cause the body to adapt by becoming stronger. It also states that each organ and organelle responds to a different form of stressors through specific adaptations.

3. The Principle of Progressive Overload: 

This principle states that you must continually push the barrier in order to keep progressing. Think of it this way; you must keep taking steps forward in order to keep moving forward. The moment you start marching in the same spot, you're not going to be going anywhere at all. In fact you can march in the same spot for month or years but you will still end up in the same spot and with the same end result.

4. The GAS Principle: 

GAS is the acronym for the phrase "General Adaptation Syndrome". This principle states that there must be a period of low intensity training or complete rest following periods of high intensity training in order to allow time for the body to recuperate and adapt to the workload. This is why it's imperative to make sure you have adequate sleep and general recovery days.

5.The Use/Disuse Principle: 

"Use it or lose it" means that your muscles will develop with use and diminish with disuse.

6.The Specificity Principle: 

To easily explain this principle to you, think of it this way "You'll get stronger at squats by doing squats as opposed to leg presses" or "you'll achieve greater levels of endurance for completing a marathon by running long distances than you will by cycling long distances".

http://www.articlesbase.com/muscle-building-articles/the-6-governing-principles-of-muscle-development-5390379.html

Fat Loss Friday - How to Beat the Winter Blahs and Lose Weight

Winter is hard on diets. First, you have Thanksgiving, Christmas Hanukkah, and New Year's Eve. Then, there is Groundhog Day, Mardi Gras, and Valentine's Day. Too much turkey, stuffing, sweet potatoes, ham, gravy, pumpkin pie, and candy.

Winter is hard on diets

You have a lot of cold, wet, snowy, miserable days where all you want to do is eat and sleep. Many times, I have wanted to go out, but it was just too cold and rainy or snowy. I ask my wife, "do you want to go out", and she'll say, nah, let's just stay in. So, by spring, you have put on an extra ten pounds and feel crummy.

How do you keep fit during the winter months? Well, I do a few small things every day. First, I watch my portions. It's easy to keep eating, especially when you cook like I do, but you need to know when to stop. If you eat slowly, your brain has time to tell your stomach that you are full. I also try not to snack all day. Three balanced meals plus one healthy snack between lunch and dinner will help you lose weight. Also, watch your carbs and fat. Finally, stay away from sugary fruit drinks and diet sodas.

Next, try to stay moving. We all have heard "an object at rest tends to stay at rest and an object in motion stays in motion..." from Isaac Newton. Well, it works for people, too. Find a mall to walk in, or put on a coat and go outside. If it's too risky to drive, do some exercises at home, or hop on the exercycle. You can burn calories by going up and down your stairs if you have them, or just moving around your house. Stay motivated, and stay focused!

Third, drink water. Water keeps you hydrated and keeps your appetite in check.

Keep hydrated even in winter

Many people recommend drinking 8 eight ounce glasses of water per day. Just remember 8x8. You lose water through sweat and going to the bathroom, so it needs to be replenished throughout the day. Water is also good for your skin and hair. Plus, if you catch a cold, you need to drink plenty of fluids.



Dave Spencer enjoys writing about health, diet, and wellness issues


Read more: How to Beat the Winter Blahs and Lose Weight http://www.sooperarticles.com/health-fitness-articles/weight-loss-articles/how-beat-winter-blahs-lose-weight-1479642.html#ixzz41v2cO8sX

Wednesday Video - What is Protein?

You may think you know about Protein - it's the stuff you need to pack on muscle right? And that bodybuilders consume a lot of it.


Well it's that and more. Protein is one of the three main macro-nutrients, the other two being Carbohydrates (covered last week) and Fats. Protein means "of vital importance" and this video explains why.

Monday Muscle - Is Exercise Only for Physical Fitness?

“Exercise not only makes you physically stronger, it will also make you more intelligent”
Physical exercise may be one of the most effective and beneficial therapies widely available to everyone to elevate memory performance and helps to boost mental processing speed, memory retention and selective attention skills.

How exercise boosts brain power

Physical exercise has affirmative effects on brain function on multiple ends, ranging from molecular to physiological level.
• Physical exercise improves the heart rate by which more oxygen gets pumped to the brain.
• It aids in releasing an avalanche of hormones, all of which participate in providing a nourishing environment and aids for the growth of brain cells.

Exercise boosts your brain as well

• Exercise stimulates neuro plasticity (brain plasticity) by provoking growth of new cell connections widely in the important cortical areas of brain.
• Exercise has the ability to reduce inflammation and insulin resistance, stimulate the release of endorphins (growth factors) – chemicals responsible for the growth, survival and health of brain cells. The release of endorphins by people who exercise regularly feel alert, have more energy, increased sense of well-being, and have better memory retention.
• Researches from Salk Institute for biological studies, University of California and Stockholm University also proved that exercise boosts brain power.
• Exercise enables your brain to work at optimal capacity by causing the nerve cells to strengthen their interconnections, multiply and protect from damage.

Benefits of physical fitness to Brain

• Boost your IQ and make you think better
• Exercising your body is one of the best ways to boost your IQ and preserve it through old age.
• Exercise boosts blood supply to the brain which helps to give it the energy to think.
• It also promotes the growth of neurons, release growth hormones and neurotransmitters that are essential to the brain’s overall health thus contributing to better memory and concentration.

• Reduce stress & Keep depression away
• One of the most common benefits of exercise is stress relief.

Exercise is a known stress reliever

• It helps to increase the concentration of a chemical known as norepinephrine that helps to moderate the brain’s response to stress.
• Due to the release of endorphins by exercising depression or anxiety can be alleviated.

• Exercise helps in Clear thinking
• Physical fitness can improve positive self-image and boost self-esteem.

• Due to the development of new brain cells it helps to improve overall brain performance and promotes higher thinking, decision making, learning etc.

• Improve memory functions and facilitate information processing
• Moderate to high intensity exercise can influence decision making, perception, response preparation and actual response that forms a part of information processing.
• Physical exercise is a promising mediation to prevent neuro degenerative diseases and other impairments thus improving the memory functions.
• Exercise increases the brain volume in areas involved in executive processing and also enhances phonemic skills in children with reading difficulty.

• Prevents cognitive decline and sharpens the memory

Older exercisers can also benefit 

• As people age, some regions of the brain such as hippo-campus, responsible for memory and learning begin to shrink and leads to increased risk for developing cognitive difficulties.
• According to a study, physical activity poses an antidepressant effect associated with growth of cells in hippo-campus by releasing chemicals in brain that supports and prevent the degeneration of hippo-campus.
• By Exercising, more blood vessels are developed with increased blood flow to the brain resulting in Cognitive (intellectual/ mental) improvements. With greater blood flow, the faster oxygen and other nutrients reach the brain cells.
• Also, physical exercise protects against mild cognitive impairment by improved development and survival of neurons, production of nerve protecting compounds and decreased risk of blood vessel and heart diseases.
• In recent studies it was found that by performing moderate-to-high exercises such as aerobics and strength training results in 39% decreased risk of developing cognitive impairment.

The combination of both mental and physical exercise may be the finest measures to improve overall brain health.

Article source: http://largearticle.com/is-exercise-only-for-physical-fitness/

Fat Loss Friday - Weight Loss Lunch - 10 Ideas For A Weight Loss Lunch

Can you get results with a weight loss lunch? Yes, if you are consistent and continue to have healthy lunches everyday.

You know that feeling when you feel like you are weighed down with worry? It's not very pleasant.

Don't let lunch worry you

It is a feeling that comes on easy, especially when you are trying to lose extra pounds. It can be worry to do everything right to eat healthy.

Luckily, choosing to eat lunches that will help with weight loss is a great way to relieve some worry and to see results. When you are focused on eating a healthy lunch, you will be able to acquire healthy habits to last even after you've made your weight loss goal. Maintaining your weight loss will be easier as you use healthy lunches to keep you going.

I finally saw weight loss results when I became completely focused on what I ate. I even surpassed my weight loss goal and have been able to maintain because my focus turned into healthy habits. Those habits are now a part of my routine and crave healthy food and eat it everyday.

10 Ideas For A Weight Loss Lunch

1. Brothy soup. Soup is excellent for lunch. It's low in calorie and usually has veggies in it. Just choose a broth based soup instead of creamy.

2. Salad. Salads are so versatile. There are thousands of food combos to make a salad. Just go light on the dressing.

3. Smoothie. Make an extra smoothie and save it for lunch. Add a tablespoon of chia seeds to eat for protein and to help you feel full longer.

4. Lettuce wraps. Chicken salad or fish is excellent wrapped in lettuce. It is so healthy and will give you energy.

5. Leftovers. Bring containers from last night's healthy meal for lunch.

Leftovers - lose weight & save money

6. Finger foods. Have a buffet of grape tomatoes, cucumber, cheese, olives, apple, orange, celery, carrots, and hummus. Sometimes it's fun to eat healthy snack foods for lunch.

7. Bento box. With the finger foods above, make a bento box of your favorite veggies and fruits.

8. Breakfast. Eat a yogurt with a little granola and chia seeds. Boiled eggs are great for lunch as well. Have a small bowl of oatmeal with berries. Eat fruit along with the eggs and yogurt too.

9. Color. The more color you eat, the less calories you'll eat.

10. Whole grain. If you must eat carbs, choose one hundred percent whole grains.



Read more: Weight Loss Lunch - 10 Ideas For A Weight Loss Lunch http://www.sooperarticles.com/health-fitness-articles/weight-loss-articles/weight-loss-lunch-10-ideas-weight-loss-lunch-1477776.html#ixzz41v4N6OjC

Wednesday Video - What is a carbohydrate?

You know about Carbohydrates right? It's the "bad stuff" that makes you fat and to lose weight you need to avoid it.

Well - not really. Carbohydrates are actually a lot more and this short video shows what it is and why you need it.

Welcome to the sweet and sugary macro nutrient Carbohydrate!