Essential Steps for Women’s Balanced Nutrition

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As a general rule women require less food to maintain a healthy balanced diet than men. The exception is salt and fiber intake, which should be the same for men and women.

Here are some easy ways to help you measure out how big meal portions of everything you should have as a woman.

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  • Carbohydrates like cereal, rice, pasta, or potatoes – Clench your fist; this is the size of portion of carbohydrates you should have.
  • Proteins like meat, poultry, and fish – You should measure your protein to be the size of the palm of your hand.
  • Popcorn should just be enough to fit in two cupped hands.
  • Limit your baked goods to the size of two of your fingers.
  • Butter and spreads should be the size of the tip of your thumb.

So here are the balanced meals a woman should eat throughout her day.

Breakfast

This is truly the most important meal of the day. Kick-start your metabolism with protein. Be sure to include things like eggs, fish, lean ham or low-fat dairy. Stay away from the carbs in the morning. The protein will keep you full longer, helping you to eat fewer calories throughout the day.

Morning Snack

Eating smaller meals throughout the day helps maintain your blood sugar. This doesn’t mean you eat more; it should be just a small pick-me-up. Some rice cakes spread with peanut butter and a banana are great for keeping your energy up.

Lunch

Keep lunch to starchy carbs and lean proteins. The carbs will provide you with energy to keep you from falling victim to the mid-day slump that most people experience. You need to choose carbs that will give you a steady rise in blood sugar, so stay away from the sugar and white foods and opt for high fiber whole grain options. Try rye bread with salmon, chicken, or dairy. Don’t forget the greens. Whole grain toast with baked beans is another good lunch choice.

Mid-Afternoon Snack

Is your sugar tooth starting to come out around this time of the day? Well, it’s a good time then to take care of that sweet tooth. But opt for fruit. A handful of dried fruit with some nuts are a good sweet and savory pick-me-up for a mid-afternoon snack. Combining dried fruits with nuts will help slow down the release of the sugar from the dried fruit, keeping you energized longer. Quick healthy snacks on hand like cherry tomatoes, grapes, and small vegetables will be great to keep in your fridge and grab for your mid-day snack.

Dinner

Go ahead and have carbs at dinner. They’re low in fat, high in fiber, and help you relax in the evening. Have healthy fats like what you can get from salmon, mackerel, and sardines as well as nuts and seeds. Your body will use the fat overnight to regenerate and repair, which is great for healthy skin and hair.

Fill half of your plate with colorful vegetables, or a salad covered with a dressing made from flaxseed oil. Have meat, fish, or beans with brown rice or whole grain pasta.

Following these guidelines and making healthy choices throughout the day will keep you satisfied all day long, and ready to tackle a busy day.

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What Personal Training Can Do For You And How To Know If You Are Being Trained Properly

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In their pursuit to lose some extra kilos, people quite often go for strict diets, which involve limits on the amount and type of food a person eats. Such extreme measures may help in reduction of weight for a brief period, but pose serious health hazards if carried on for a long enough time. Exercising periodically for some time under the supervision of a personal trainer is a lot better alternative than engaging in strict dieting.

However, a high percentage of people are not sure about the advantages of working with a personal trainer, and express suspicion as to how effective such a program would be. There are, actually a whole lot of reasons to engage a personal trainer.

personal trainer

First of all, a personal trainer will create a comprehensive exercise plan for you and this will encourage you to attain your health objectives. This will help you become more driven towards your efforts to care for your fitness and overall health.

Secondly, a personal trainer, being a specialist, guides you on the correct exercises and techniques to use while working out, and will offer an exercise schedule and diet plan suited to your body and its specific requirements. Hence your self formulated exercise schedule and reckless attempts at eating less will be replaced by a more planned and concentrated program.

Thirdly, a personal trainer is more sincere to you than you tend to be with yourself, and can give you a correct picture of your fitness and health standards. Your road to a longer and healthier life will also be paved by a personal trainer who will plan for you strategies to battle against general health issues.

Fourthly, preventive measures against injury and quick recuperation from an injury can also be taught by a personal trainer, and he can make you informed enough to continue with your exercises without his instructions.

Lastly, a personal trainer makes you responsible enough to meet deadlines and abide by schedules, encouraging you to develop an ongoing approach to the maintenance of your new found good health.

In a personal training program, you and your fitness needs get complete attention from your trainer. A clear idea of your health needs and fitness aims is the first step to ensuring a fruitful personal training program. Moreover you can check on references, qualifications and experience of the trainer beforehand, and develop a good way to communicate once training starts. A cautious consideration of all these factors can ensure a very satisfying personal training experience.

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The Down Side of Supplements In Body Building

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Many people take dietary supplements to help them stay healthy, but many bodybuilders abuse supplements, in an effort to get bigger muscles faster. The most commonly abused drug among bodybuilders is the anabolic steroid. While its true you may see results in less time than a natural bodybuilder, the disadvantages of using steroids greatly outweigh the benefits.

The first thing you should know about steroids, is they are illegal. You also need to know that competitive bodybuilders often have to undergo drug tests before they will be allowed to enter an event. If you get caught with steroids, it can ruin your reputation both in and out of the bodybuilding world. The negative side effects of steroids are not only the legal aspects. Using steroids can do some serious damage to your body, as well as your overall health.

bodybuilders

Even though men and women may react differently to steroids, they both face the same types of dangers. For example, steroids will cause a man’s testicles to shrink, sperm count to drop, have a deeper voice, hair loss, and make him develop breasts. Women too will experience deepened voices and hair loss, as well as enlargement of the clitoris, and increased growth of facial hair. In teenagers, who have not yet finished growing, it will stunt their growth.

If these side effects haven’t put a scare into you yet, continue reading. It can get much worse. For one thing, steroids can damage your liver by causing you to develop jaundice; a disease with flu-like symptoms that turns your skin yellow. Steroids have also been known to cause cancer and liver tumors. Perhaps the worst side effect is the one that affects the heart.

Using steroids can cause enlargement of the heart, as well as hardening of the arteries, both health issues are precursors to heart disease, and in the end heart failure. People who abuse these supplements have also been known to develop skin spots, acne, trembling, and uncontrollable anger that makes user become physically violent.

Truth be told, steroids are only useful if you are a dedicated bodybuilder already, so you won’t gain any muscle mass simply by popping pills or injecting yourself. Steroids help your muscles recover from training, so while most body builders need at least 48 hours between sessions to see results, users are ready to train again in a few hours.

Therefore, users can build muscles faster.

You must keep in mind, just because things happen faster, does not always mean its better. There are some bodybuilders who are pushing for steroids to be legal when used responsibly, but professionals generally agree that abusing steroids will result in an untimely death.

It is not necessary to use steroids to achieve the kind of body, bodybuilders admire. Healthy professional bodybuilders state that there are good training principals, which include the importance of having a nutrient-rich diet, along with the proper rest. Having both nutrition and rest will create a body others will envy.

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Essential Steps for Men’s Balanced Nutrition

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The key to balanced nutrition in men is really quite simple. It’s what we all should follow. Eat at least three square meals a day, don’t skip breakfast, and eat food from every food group at every meal.

Here are some essential steps towards making sure men’s nutrition is balanced, providing the right nutrients for your needs.

men

Carbohydrates

Yes, carbohydrates are necessary to men’s health. This is the main source of energy for the body. You need to have simple carbohydrates (sugar) and complex carbohydrates (starches). You should get 60% of your calories from carbohydrates. Generally speaking the average man should consume 2,200 calories a day, meaning that 1320 of your calories should come from carbohydrates. Aim for more of the complex carbohydrates from things like fruits and vegetables, beans, whole grains, and dairy products.

A good way to start off your day is with a bowl of oatmeal with low-fat milk and some fruit preserves and peanut butter.

Fats

This is essential to have for survival. Fat is needed to help absorb essential vitamins like Vitamin A, D, E, and K. You should have 15-20% of your daily calories come from fat. Aim to get unsaturated fat in your diet as you’ll need the energy. Try to avoid fats from butter, margarine, oil, and Crisco. Eat lean meats and fish like tilapia and tuna steaks. These contain healthy fatty acids of omega-3 and omega-6.

Be wary of low-fat options because the fat is usually replaced with refined sugar. Portion control is important, too. A good lunch option is tuna, chicken or turkey breast on whole grain bread with Gouda cheese, greens, and honey mustard.

Protein

Protein builds and repairs tissue. It’s of course good for muscles, but also skin, hair, and nails. The average man needs about 86 grams of protein a day. So if you eat a 16-ounce steak, then you should go easy on the protein for the rest of the week as the steak has 207 grams of protein. Shoot for 15-20% of your daily calories to be from protein. If you have a smoothie with milk, banana, strawberry, mango, yogurt, and peanut butter post workout, that’s a good source of protein to help repair your muscles.

Meat and potatoes are great, but your protein is best coming from lean meats and fish on a regular basis. The occasional 16-ounce steak is okay, but don’t aim to get an entire month’s worth of protein in one day. Too much of a good thing is never good. So a great balanced dinner option might be a salad sprinkled with almonds or pecans, shrimp, cheese, and black beans. This will be a good source of protein while also being sure to hit those food groups in a balanced way.

Skip the fad diets; they aren’t going to provide you with the balance and healthy nutrition you need. Eating in moderation while following the food pyramid will be the key to balanced health and nutrition. You will have to adjust things based on how active you are and whether you are trying to lose or gain weight, but including carbs, fats, and protein in your diet is going to be essential no matter what your weight goals are.

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How to Get Leaner Without Losing Muscle Power

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You’ve finally done it! You’ve bulked up and reached the size you always dreamed of being! All of a sudden, you’re walking around like a human tank and people are diving out of the way when they see you coming down the hall…

It’s a great feeling being your biggest and you’ll be smashing your personal bests down the gym no doubt! But there’s a problem…

bulking

With all that extra size, you’ve inevitably put on at least some fat as well as muscle. This somewhat diminishes the achievement of bulking up. Whereas before you felt small, skinny and weak… now you’re afraid to take your top off down the beach because of all the flab.

You can’t win!

So is there a way you can have your (protein) cake and eat it too? Let’s dive in and take a closer look…

Why You Get Weaker When You Get Leaner

Bulking up is actually relatively easy once you know how. You just need to lift heavy weights a few times a week and then spend the rest of the time resting up and eating big. This is what most people really don’t understand about bulking – it’s actually the resting and the eating part that makes the magic happen!

And as it happens, resting and eating is also what helps to make you stronger. The reason for this is that when you relax and eat a lot, you’re putting yourself in a calorie surplus. As far as your body is concerned, you have plenty of excess energy and it can do whatever it likes with it. That means you’re going to build plenty of muscle and build plenty of ‘fast twitch’ muscle fiber – the explosive powerful kind.
This type of muscle is highly inefficient from an energy consumption standpoint but that doesn’t matter to the body as long as you’re in a caloric surplus.

Conversely though, when you start eating less and/or exercising more, your body will need more energy. That means it can’t afford the running costs of your fast twitch muscle fiber and it will get replaced with the alternative ‘slow twitch’ kind.

And as a result of all that, you’re now going to be left with less explosive power. Did you know that couch potatoes actually have quite a lot of explosive power for this reason?

The Solution

So what’s the solution?

Of course the first thing is to taper slowly from your high carb, high protein, low activity lifestyle. Try to more gradually introduce extra activity and reduce the amount that you’re eating.

At the same time, you also need to think about ways you can protect all that muscle you’ve built. Supplementing with BCAAs can help to do this for example.

More important though, you need to start training with heavy weights. When you do that, you’ll be telling your body that you need that fast twitch fiber and you’ll be learning to use the fiber you have more effectively. This strengthens your mind muscle-connection and it allows someone as thin as Bruce Lee to be as powerful as he was.

Switch to heavy lifts around your 1-3 rep max and you’ll stand the best chance of hanging onto that strength!

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Four Steps to Progressive Muscle Relaxation

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Find a calm and quiet place where you will not be interrupted for the next five to ten minutes. Wear comfy clothes. You are able to rehearse this exercise while sitting on a chair. You are able to rehearse it lying down, but there are chances that you’ll fall asleep.

You loosen up your body by relaxing different muscles of the body. The muscles are first tensed, kept in that position, and then relaxed.

muscles

This method is practiced as follows:

  1. You begin at your feet and bit by bit advance towards your head, tensing and relaxing all the muscles on your way up.
  2. While breathing in, tense the group of muscles you’re working on. Hold the tension for eight seconds. Feel this tension. After eight seconds, breathe out and relax that muscle group. Feel a calming sensation enveloping those muscles.
  3. Start with the right foot. Then relax the right leg. Now, move on to the left foot, left leg, right hand, right forearm, left hand and left forearm, tensing and relaxing the muscle groups. Now repeat the tense and relax method with abdomen, chest, then neck and shoulders. Now, relax your facial muscles; and in the end your head.
  4. Take a couple of deep breaths. Feel the relaxation that’s crossed your whole body. Count up to.
  5. Slowly stand up.

With some practice, the PMR will give you a rich sensation of relaxation. Then you can practice it any time you experience stress overwhelming you, and get quick relaxation.

Self Hypnosis: The Road to Stress Mastery:

What is Self Hypnosis? 

Self-hypnosis is a method through which you’re able to communicate with your subconscious. Acquiring the help of your subconscious minimizes the chance of self-sabotaging conduct and ideas. You’re able to bring about the desired changes in your thinking with self-hypnosis. This method is extremely efficient in reducing tension levels and bringing on relaxation.

Self-hypnosis is a three-step process:

  1. You bring yourself to a calm frame of mind.

  2. You set aside your critical and judgmental mind for the time being. In that state, your conscious mind is able to communicate with the subconscious mind.

  3. You give yourself suggestions to bring about favorable changes. Since critical judgment is set aside for the time being, this method is extremely powerful in bringing on favorable changes in self. When you know that what you’re suggesting is beneficial for your well-being, the same is accepted by the mind without reservations.

Benefits of Self Hypnosis

  • Self-hypnosis is extremely efficient in the following areas.
  • Depression and anxiety.
  • Dependencies and unwanted habits.
  • Interrupted sleep.
  • Low self-esteem.
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6 Simple Steps to Starting a Nutrition Program

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You ve now started your new weight training program and you have your eyes on your goal to burn some fat and put on some muscle. Some think that working out really hard is all you need to achieve weight loss. This approach is false. The foundation for any fitness regimen will always be a proper nutrition program.

Implementing a new nutrition program is a process. Here are 6 simple steps to start your new weight loss and nutrition program.

program

  1. Don t let the details slow you down. Jump in and learn as you go. It s best to start with small moves. Since most people s diet consists primarily of starch and processed food, this is a good place to start. Try minimizing or eliminating packaged food and foods that are high in sugar.
  2. Keep your grocery cart full of items you would find along the perimeter of the grocery store. Your meals should be made up of fresh meats combined with colorful fruits and vegetables. Food found inside the aisles are processed and preserved with ingredients that can be harmful towards your long term health.
  3. Your body will tell you everything you need to know. Your goal is small balanced meals about every 3 hours. So start by evaluating the way you feel 3 hours after every meal. If you are sleepy, you probably had too many carbohydrates. If you are really hungry, there was likely a miscalculation in your portions or food combination. If you are still full, you probably had a portion too big for your frame. Set an alarm and evaluate the way you feel every few hours.
  4. Do your research before you take any advice. Knowledge is power. When you have a good understanding why something is good (or bad) it makes the decision making process much easier.
  5. Record what you eat. Make notes of portions and combinations. It s also a good idea to document how you feel throughout the day. Are you feeling mentally sharper or sluggish? Do you jump out of bed or do you hate your alarm clock? Find an accountability partner or coach to help review your journal. A journal will help you understand what works best for you.
  6. With our busy lifestyles, most people will never be 100% with their fitness and nutrition. Strive for 85%. Many people have unrealistic expectations when it comes to nutrition, which eventually leads to yo-yo diet failure. Realize that things happen. If you stumble, it is ok. Get back on track with your next meal.

These 6 tips will help you get started in your pursuit of weight loss, health and wellness. Fitness and nutrition are lifelong endeavors. Make these 6 steps part of your lifestyle and look at the big picture. Your current weight and body composition are a result of many years of your current nutrition and fitness program.

It will not get reversed over night. Be patient and stick with it. These are simple guidelines that will help you get started in a good direction towards your goal of achieving an elite level of fitness, health and wellness.

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Injury Prevention for Body Power and Endurance

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Jumping into any physical exercise routine without the proper warm up phase would only put the individual into the path of possible injury.

Therefore it is very important to have some sort of warm up routine or have some precautions taken to ensure a injury free exercise routine.

exercise

Staying Safe

The following are some of the recommendations that can be effectively used to avoid possible injury:

Having a routine physical fitness test would be a good idea, as the individual will be able to gauge from a professional view his or her current capabilities levels and then design the workouts accordingly.

Gradually increasing the intensity and time spent on each workout session would be better than just using a uniform guideline provided for as a whole. With the gradual additions the individual is able to better avoid injuries as the body will be slowly introduced to the changes rather than being “shocked” into compliance.

Having the advice of a personal trainer at hand is also something to consider if the individual is not really savvy with the various workout equipment and routines. A personal trainer will be able to provide the assistance that will help the individual make better and safer choices.

Warm up exercises can never be underestimated for it value. This phase will condition the body to be ready for the impending exercise routine, and this is especially important if the routine involves vigorous movements.

For some people starting a workout session on an empty stomach is something that they have grown used to over time, but for the less experienced exercise buff, having a light nutritious meal would be recommended. This food intake will help to keep the mind alert thus avoid possible injuries from occurring.

Advanced Training Techniques

Firstly it should be noted that advanced training techniques are only suitable for those who are already in good physical shape and have already been exposed to regular and fairly vigorous training sessions. These sessions should already be done on a regular basis.

Getting Advanced

The following are some advance training techniques that are popular both for its apparent benefits to the body and also for its innovativeness.

Supersets 

This type of exercise routine would involve the immediate switching of exercise routine as soon as one style is completed. Ideally there should be about 2 – 3 different workout style done is succession.

The idea behind this technique is to create more blood flow into the pectorals and provide an intense effective training for the chest muscles.

These sets can be designed to focus on the same muscle group using different exercises, or the focus can be switched to other muscle groups, but the main idea is to stay with the routine without any breaks.

Exercises such as bench press, dumbbells flys, bicep curl, triceps pushdown, leg press, leg extensions are just some of the ones used.

Negatives are another option that is considered very powerful for building strength. This involves the positive and negative elements in the exercise routine, where the positive focuses on the contracting and the negative focuses on the stretching parts of the routine.

Here the individual is expected to “hold” the exercise position for longer than necessary to create the pressure on the exact area being focused on, and if the ability to do so is possible without much effort, then there should be additional pressure added.

The ideal gauging time frame should be about 5 seconds. Examples of which may include bench press, close grip bench press, wide grip pull ups and preacher curls.

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8 Elderly Nutrition Tips for Long Beach Seniors

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Elderly nutrition is obviously an important part of a senior s overall health and well-being. Unfortunately, proper elderly nutrition in Long Beach is often overlooked when you consider all of the issues seniors face on a daily basis. Regular activities become more difficult, medication must be taken at specific times, and the home must be made safe.

But what about elderly nutrition? Just like the rest of us, seniors need to eat right to stay healthy. Like anything else, a healthy diet can become more difficult as we age.

Elderly nutrition

Follow these tips for Long Beach seniors to ensure your loved ones maintain a healthy diet:

  1. Eat meals with high nutritional values: Elderly nutrition begins with eating the right amount of vitamins and minerals. Since many seniors experience a decrease in appetite as they age, it s important for their smaller meals to be high in nutrients and calories. The best food includes fresh vegetables and fruit, whole grains, and meat and dairy products that are high in protein.
  2. Sensible snacking: If your loved one won t eat three full meals a day, another smart strategy is to encourage them to have several small snacks throughout the day that are rich with nutrients. Again, focus on fresh fruits and vegetables as well as whole grains, which are high in Vitamins E and B12, calcium, and zinc.
  3. Add additional flavors: If your loved one s sense of taste is also on the decline, adding dressings, sauces, spices, and herbs to their food can provide that much-needed boost to their appetite. Another way to stimulate the appetite is to have a variety of a small amount of food at each meal.
  4. Avoid eating alone: Mealtime can be depressing when you have to eat alone, so whenever possible try to have your loved one eat with someone. Whether it s a family member or a homecare services professional, many seniors are more likely to eat more and have better elderly nutrition when they eat with someone rather than eating alone.
  5. Get groceries with them: If you re not available, hire a homecare services company in Long Beach to go to the store with them. This is a fool-proof way to make sure your loved ones are buying the right foods to maintain good nutrition.
  6. Watch for dental issues: It s difficult to expect the elderly to focus on nutrition if they re having problems chewing food. Ask if they have any pain when eating, and have them visit the dentist regularly to make sure their dentures fit right and they don t have any cavities.
  7. Seniors who live alone should keep plenty of non-perishable foods in the home. Unless they have a homecare services company managing their care, health problems or bad weather can make it difficult to go to the grocery store.
  8. Provide reminders: Don t let a poor memory get in the way of good elderly nutrition. Make sure your loved ones stay on a regular eating schedule, and provide visual reminders where they spend the most time.

Elderly nutrition is a serious health concern among many seniors. It can make a huge difference in their quality of life, as well as add stability to their daily routines.

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Why Aren’t You Seeing the Results You Want?

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A lot of people mistakenly believe that they need to have a highly complex training program with an elaborate list of supplements and an iron will in order to get into shape. This is why people will spend so much money on personal trainers, on gyms, on creatine, on protein shake and on programs like ‘Insanity Workout’.

But that shouldn’t be true. In reality, as long as you stick to a relatively decent training program and you’re consistent, you should see results. Even if you are just doing a few press ups every night, this should be enough to bring about some positive change in your body. Could it be better? Sure. But it should be enough to do something.

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So if that’s what you’re doing and your training is genuinely consistent… why aren’t you seeing any results? Well, there’s a few reasons…

You’re Not Giving it Your All

The first and most likely cause here is that you aren’t giving your training enough effort. It’s not enough to simply go through the motions when you lift weights or perform CV; you need to really push yourself and you need to work hard enough to feel the burn or the pump in your muscles and you need to feel the sweat forming on your body.

One big mistake you might be making then is leaving the TV on while you train! This can distract you from your workout and prevent you from really focussing on and engaging the muscles while you’re lifting or moving.

The Rest of Your Life is the Problem

If you’re training as hard as you possibly can and you just can’t seem to shift those last few pounds, then you might need to take a look at the rest of your training regime. What you’ll probably find is that you aren’t as active the rest of the time as you could be.

We are not designed to be largely stationary 24 hours a day and then to workout intensively for 30 minutes. If you really want to be healthy and fit, then you should be constantly resting or training. Take a look at your routine then and see where you could fit in more walks, more runs or perhaps an exercise class.

Your Hormones Are Getting in the Way

If you have the wrong hormone profile, then your body will be prone to burning fat and muscle for energy rather than storing it. That makes you an ectomorph. Or perhaps you’re someone who stores fat very easily and can’t lose any weight.

This could be caused by some kind of medical condition. Speak with your doctor about the possibility that you might be suffering with low testosterone, hypothyroidism or polycystic ovaries.

Even if you aren’t clinically ‘unwell’, it may still be the case that you have low testosterone, low T4, or poor insulin sensitivity. Luckily, there are normally things you can do about this situation. One of the best options is to train more regularly. Another is to eat more. Fix your hormones and you’ll make training much easier.

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How You Can Control How Fast (or Slowly) You Age

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No one wants to get older but unfortunately, until they discover an elixir of youth, it’s fairly unavoidable.
But just because you have to get older, no one said you had to do it quickly. And no one said you couldn’t age well and keep your youthful good looks, energy and health!

Many of us make the assumption that getting old automatically has to mean getting covered in wrinkles, losing our ability to walk around and eventually developing incontinence and dementia. As it happens though, none of the-se things are inevitable and most of them are only partially related to age!And you can see this too just by looking around!

aging

While some people seem to be struggling to stand up straight and remember their name at age 65, others are still playing sports and writing books well into their 80s and 90s. Is the difference entirely genetic? Not at all! In fact, there are numerous lifestyle changes that can make all the difference to the way you feel as you age and many of the problems that are associated with old-age can actually be avoided entirely.

So yeah, Aging is still inevitable. But the way you age is almost entirely up to you! The difference comes down to your knowledge and your ability to apply that knowledge to make the most of your own body and health. YOU have the choice and the sooner you take action, the more effectively you can stave off the most unappealing aspects of getting older.

Yes, that’s right, this isn’t just a book for ‘old people’. It’s for young people too. In fact, it’s more aimed at young people because you are the ones who have the time to ensure you get the very most out of your body and mind as you get older.

But How Do You Slow Aging?

Anyone can claim that Aging is something you have control over. The hard part is backing that claim up with some hard evidence. How can you really slow down your Aging? And how can your decisions end up putting your body in ‘fast forward’ mode?

Here are some examples…

Mobility

A lot of people will tell you that your knees have a finite amount of time be-fore they start to tire out. The same goes for your back. But more and more, we’re discovering that’s not true. The ‘functional strength’ crowd are making it very apparent that you can keep on training into old age and that in fact, things like running should give you more longevity.

The problem is just the way we’re training. And our lack of activity generally. The way it goes for many people is that they stay very fit and healthy when they’re younger because they run around, play sports and generally en-gage in activity. Once they’re middle aged though, they slow down and they start sitting at the computer all day long.

Their metabolism slows down yes but most of the changes they see in their body are really a result of being constantly stressed and constantly static. This results in muscle imbalances caused by maintaining the same posture for so long and it results in injury when they do get active. Don’t use your back long enough and it’s sure to go when you try and lift that suitcase!

This injury then leads to ‘corrective’ posture and biomechanics. You have a bad knee or back, so you put more weight on the other leg/you hunch over. This in turn means that you actually exacerbate the muscle imbalances that you already had. And the longer this goes on, the more of a hunch and a limp you can start to acquire and the more pain you can expect to experience. The solution is not to be less active but to be more active – while making sure to use the correct technique.

Energy

Meanwhile, staying active can also boost your energy levels and help you to start feeling better. That means the tiredness and sluggishness that we feel as we get older again isn’t inevitable. Actually, when you combine the right exercise regime with the right diet, you can increase not only your heart strength and circulation but also the efficiency of your mitochondria.

Mitochondria are the small ‘energy factories’ of your cells. They exist to help you convert glucose into use able energy (ATP) and their number and strength is one of the big determining factors that influences your energy output and the way you feel. In fact, differences in mitochondria have been suggested to be one of the main differentiating factors between the energy levels of young children and those of older individuals. It’s why kids seem to be able to run around and around in circles for hours screaming, without ever tiring out.

Nutrition

Nutrition is also responsible for a large proportion of the problems you’ll struggle with as you get older. Contrary to popular belief, many of the health issues associated with old age are actually cumulative and result from years of poor nutrition. A lack of nutrients can lead to problems with vision, problems with hormone production, problems with bone density and much more. Thus by eating the right diet, you can stave off numerous con-ditions and stay healthier and stronger into older age.

Toxins, Cell Damage and Heart Problems

Many of the health complaints associated with old age can also be com-bated with the right lifestyle. Sure, it’s always possible to be unlucky and to suffer from cancer with no ‘cause’ as such. But this is much less likely if you are able to protect yourself with the very best, healthy lifestyle choices.

For example, heart disease is one of the leading killers in men by far but it is very much possible to reduce the risk of this problem by getting plenty of exercise and sticking to a diet designed to keep your blood pressure and cholesterol at the most desirable levels.

Brain

The same rules apply to your brain as to the rest of your body. In other words, if you keep your nutrition up and actually keep using your brain it will stay nimble.We’ll get into all of this and a lot more in greater detail in the subsequent chapters but hopefully this is enough of an explanation to make a believer of you.

The point is, you do have control over the way you age and if you take the right precautions then you can stay healthy, mobile and able well into older age. This article is going to act as your road map and your blueprint to help you do exactly that. Follow these tips and you’ll be able to fortify your body against the invading forces of old age!

aging
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5 Reasons You Should Use a Yoga Ball Chair at Work

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First of all, what the heck is a yoga ball chair? It’s simply a yoga or exercise ball that fits into a chair frame. Some allow you to adjust the height, some have casters, and others have backrests for the upper back. They don’t look comfortable, but they are. What’s more, they can help with the aches and pains of sitting in an office chair all day, every day.

As the ball is the seat, you need to make slight adjustments to keep yourself balanced. While you may not even realize you are doing this, you will notice as you use it more because these stabilizing adjustments give your core and thigh muscles a passive workout. These are just a couple of the benefits of using a yoga ball chair as your desk chair. Below we’ll outline even more reasons why you should use one of these at your desk.

yoga ball

Aligns the spine

As you need to stay balanced on the ball of the chair, you naturally sit up straight rather than slouching, which is typical in a regular office chair. Our brain recognizes that we are somewhat “unstable” and so keeps our spines in proper alignment in case we need to suddenly adjust our position. This alone eases back pain.

Enforces movement

One reason for stiff, sore muscles after sitting all day is because we hold the same position for hours at a time. But when sitting on a ball, we are forced to make micro-movements to stay balanced and stable. These small movements are just enough to keep our blood from pooling in certain areas of the body which keeps it from circulating, causing pain

Boosts Energy

Ever feel sluggish and lethargic after a day at the office? This is not only caused by consistent mental stress, but also from staying in one seated position for extended periods of time. Using a yoga ball chair increases
your movement naturally, as mentioned earlier, which keeps your energy higher throughout the day.

Burns calories

It turns out, those micro-movements end up burning around 350 more calories every 8 hours than would occur when sitting in a normal chair. This strengthens your core and burns calories. What else could you ask for in a chair?

Improves circulation

When we sit in a chair for 8 hours each day, our circulation is in effect cut off, causing our legs or feet to go numb or feel heavy once we get up to move. When using a yoga ball chair, you have the micro-movements working for you, but you are also in better alignment, so your blood can flow more freely rather than pooling in your lower extremities.

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