Heath & Fitness

Via: Fit Talk with SheriFitness

Jack LaLanne - The Godfather of Fitness

I received an email today from one of the many health newsletters I subscribe to. The topic of this
particular email jumped out at me. It was about Jack LaLanne. Jack LaLanne is a name I hadn't heard
in many years and I remember watching his television show as a child. Most people have heard of
Jack LaLanne and some of you may even remember his show. If you know who he is and remember
his show, how can you NOT like Jack?

Jack LaLanne, also known as “the godfather of fitness,” was enormously popular from the 1950s to
the 1980s, when his TV program “The Jack LaLanne Show” aired (the first-ever devoted to exercise). I
ended up spending my evening going through mostly vintage video clips of his show and some recent
Talk Show TV appearances which I will share with you in this newsletter. Everything he talked about
back in the 1950's and 1960's is the same basic fundamental information on health, fitness, wellness
and self growth that I find myself writing about on a daily basis via my blogs, Tweets and Facebook
updates. Jack LaLanne once said, “People don’t die of old age, they die of neglect.” He also said,
“Exercise is King, nutrition is Queen, put them together and you’ve got a kingdom.”

Click here to read the remaining article from: Fit talk with SheriFitness

Seen while reading Men's Health in the Muscle Bulletin Sept. 09

"Save your Strength

Cramming cardio and weight training into one session builds overall fitness, but you may want to keep
your eye on the clock. Researchers from Stephen F. Austin University found that bicycling can sap
your strength when you do it longer than 20 minutes. And running can inhibit your gains even more. "If
your primary goal is to add strength and muscle, doing cardio before or after training will limit your
gains compared with doing strength training alone," says study author Jeff Gergley, Ed.D."

Seen while reading Men's Health in the Weight Loss section Sept. 09

"Why you shouldn't skip leg exercises

To take inches off your waist, work the muscles below your belt. In a new Syracuse University study,
people burned more calories the day after they did lower-body resistance training than the day after
they worked their upper body. "Leg muscles-like your quads and glutes-generally have more mass
than the muscles in your chest and arms," says study author kyle Hackney, Ph.D.(c). "work more
muscle, and your body uses more energy to repair and upgrade it later."

How Do You Create a Negative Energy Balance?
It’s very simple…
You exercise more and eat less.

That’s pretty much it. That’s one of the reasons that Weight Watchers works for many people. All it
requires is that you count points (essentially reducing your portion sizes) and move a little bit more.
The result is that you burn more calories and consume fewer than you normally do. Thus, helping
you to lose weight.

Although fast weight loss can occur, I usually recommend that losing 1-3 lbs per week (unless
you’re severely obese) is a safe target to aim for. What that means is that over a period of 7 days,
you would need to create a caloric deficit of just 3,500 (1 lb) to 10,500 (3 lbs). And that’s not really
that hard to do considering how calorie-dense so many of our foods truly are.
Excellent Article and a must read.. FitterUFitness

How Fast Can You Lose Weight?
By: FitterUFitness

What an interesting question…

“How fast can you lose weight?”

Well, to be honest, you can lose a lot of weight very quickly simply by
starving yourself. By no means do I recommend that.

However, considering that 1 pound is equivalent to 3500 calories, your
goal (in losing weight) is to create a negative energy balance, which
will allow you to lose weight safely over an extended period of time.

What and When to Eat before Exercise?
August 7, 2009 ·

Now that you know why you should eat before a workout, we’ll tell you what to eat before a workout. The basic
rule of a preworkout snack or preworkout meal is that it should be easily digestible to provide you sustained
energy for your workout.

What to eat before exercise- PreWorkout Meal
What does that mean- easily digestible snack? To be easily digestible, it should be low in fat; because fat slows
the digestion process.

To provide sustained energy, it should have a combination of protein and carbohydrates. The protein will feed your muscles through your workout, and
the carbohydrates will fuel your workout for energy. To make sure that it is sustained energy, it should not be simple carbohydrates, like sugar. If it is
high on simple carbohydrates, then it will make your blood sugar shoot up before your workout, and a resulting sugar crash- as a result, you will feel
lethargic even before your workout. Also, consumption of simple carbs promotes fat storage in the body.

I know you want to read the rest of this so click away

HIIT is your best choice for burning off Belly Fat

In 2008, researchers took 27 middle-aged obese women with metabolic syndrome and subjected them to one of three exercise programs.

* Group 1 was the no-exercise control group
* Group 2 was the low intensity (aerobic) exercise group -
* Group 3 was the high intensity (HIIT) exercise group

Groups 2 & 3 performed 5 workouts per week @ 400 calories per workout.

After 16 weeks, the HIIT group had significantly reduced total abdominal fat, abdominal subcutaneous fat and most importantly abdominal visceral fat.

Sadly, Groups 1 & 2 saw no significant changes in fat loss.

To read the balance of this article please click the following link HIIT for Belly Fat Burn

Have a Coregasm
Abs moves that really hit the spot
Compiled by Naomi Piercey

After the urban myths recounting women reaching climax in the gym found their way to the Men’s Health idea
dungeon, you could consider the coregasm a closed case. In no time, the MH staff set to work uncovering the
mystery of reaching climax during core training--and just how many women were having this “issue.” Here's a
breakdown of what they found.

Ladies I know you want to find out more about this research so click here The Story Unfolds

Body Types – A Endomorph’s View (the story of the three body types)
By: Fit Fiend
There are those that say you are not predisposed to being overweight and then there are those that are right. Now, this is not to say that you HAVE to
be overweight if you are of a certain body type, or underweight if of another, but the forces of nature are not working in your favor. I am a firm believer
that your pre-disposition to having man boobs or a skinny butt are etched in your DNA in the form of your God-given body type.

The three different body types are mesomorph, ectomorph and endomorph. We’ll get into the definition of these in a moment but I want to
impress upon you the importance of identifying which you are. It probably won’t be hard to do but this is another exercise in honesty because your
success depends on determining which fight you are fighting. To determine you’re body type, you can take the self test at Bodybuilding.com.

I’ve written some pretty serious posts lately and I just wanted to loosen things up a bit. Obviously, my commentary above was meant to get a chuckle
or two but I hope you were able to take something away from this. All of us fall somewhere on the line between ectomorph and endomorph and it is
important to figure out just where on that line we are in order to determine how best to achieve our goals. To quote old school Saturday morning
cartoons: Knowledge is Power!

click here for this article from Fit Fiend

Ten Reasons Why I Don't Do Cardio
by Steve Maxwell

This is a great article by a colleague of mine and I guy I have the utmost respect for, Steve Maxwell. It reinforces what I
have always said about doing sprints, strongman conditioning, playing sports, etc to get in shape instead of just
mindlessly pumping away on the stair climber. To see that Steve practices what he preaches check out his pic to the
left and take note of the fact that he is FIFTY FIVE years old

To finish reading on:

Jason Ferruggia website

Health and Fitness

Elusive search for cellulite cure

By Val Willingham
CNN Medical Producer

(CNN) -- Beverly Hunt is a mover and a shaker. A public relations executive who runs her own
business in Laurel, Maryland, Hunt believes in looking good. She keeps active and stays in shape.
Try as she might, Beverly Hunt could not get rid of her cellulite.
But she has one slight problem that drives her crazy: No matter how much she exercises, she can't
get rid of her cellulite.

"I'm in my mid-40s," she admits. "And no matter how well you try to take care of yourself and what
your weight is, what I've noticed is your body changes. And I have some cellulite, predominantly on
my thighs."

Cellulite: the word women fear and men rarely notice. More than 90 percent of women develop some
type of cellulite in their lifetime, while few men ever experience "cottage cheese" thighs.

Want to read the rest of the story click to go to CNN.com

Ask the Trainer This site is great for getting
different exercise for various body parts.

8 Ways to Recognize Unsafe and Dangerous Exercises
Tips for Spotting Risky Exercises

By Elizabeth Quinn, About.com

During the 1980s, the fitness industry established exercise safety guidelines in response to the increased number of injuries people were developing
as a result of some group exercise classes. These guidelines included a fairly long list of unsafe or "contraindicated" exercises that instructors were
told to avoid during classes. Some of those, such as full sit-ups, deadlifts and full squats, still have a bad reputation because of those guidelines.
While there were reasons for such caution, today's fitness professionals are becoming much more sophisticated about exercise recommendations
and safety issues.

Today we assess the safety of any exercise in terms of risk. There isn't the same long list of "bad" exercises; only exercises with a higher degree
of risk of injury to an individual. It's also important to remember that what is safe for one athlete may cause an injury in another. In general high risk
exercises require more fitness and skill to be done safely. Plyometrics, for example, are great for building explosive power, but only in a highly
trained and fit athlete using perfect form. When performed by a beginner with limited skill or fitness, plyometrics may result in injury.

Here is the rest of this article : 8 Ways to Recognized Unsafe and Dangerous Exercise

Top 10 attitude & lifestyle-based tips to lose weight!

~Annabel Adams
Let’s face it – unless you’ve lived under a rock your entire your life, you pretty much know that getting
to a healthy weight is a balance between eating right (sufficient amount of good foods) and exercise
(more than just getting up to change the channel). It’s not rocket science, so why do so many of us
have problems with it? Because for a lot of us, doing what’s right isn’t what’s easiest and isn’t what’s
popular. Here are my top 10 tips, learned from experience, for lighting a fire under the junk in your
trunk:

To read more you know what to do.. click here
Top 10 Attitude Lifestyle based tips to lose weight by Girl Get Strong

Everyone is familiar with white adipose or fat tissue, which provides insulation and, by storing
triglyceride, serves as an energy depot. Many mammals also have brown adipose tissue, which also
stores triglyceride, but has the unique ability to generate heat.
Appearance, Structure and Distribution

Brown adipose tissue is sometimes mistaken for a type of gland, which it resembles more than white
adipose tissue. It varies in color from dark red to tan, reflecting lipid content. Its lipid reserves are
depleted when the animal is exposed to a cold environment, and the color darkens. In contrast to white
fat, brown fat is richly vascularized and has numerous unmyelinated nerves which provide sympathetic
stimulation to the adipocytes.
To read the entire article click here.. Colorado State Article on Brown Fat

Also from Colorado State Colorado State Study Text on Digestion

Alcohol and Weight Loss
Why you have to put down the booze if you want to lose.
Posted by Dr. Mark Dedomenico on Friday, September 18, 2009 11:04 PM

Mark Dedomenico, M.D.No gripes, no excuses and no complaints. When all my patients come into
the 20/20 Lifestyles program to lose weight, I make a point to say there is absolutely no alcohol
during active weight loss. A couple of weight lifter buddies of mine in college knew that beer was a
means of excess calories that were just going to give their abs that flat affect. So they had decided
to cut out all food for dinner and simply replace those calories with beer to continue to lose weight
and get defined. All I can say is I would love to see their livers now. Guess what happened! Even
though they cut out their night calories to make room for the beer calories, they could not budge the
scale and their body fat percentage was actually increasing. What was going on here?

Basically it comes down to how the beer belly happens. Because of how alcohol is metabolized,
shifts occur in the body’s ability to generate energy. When consuming alcohol, the cells make fatty
acids and glycerol, the building blocks of fat. A metabolic shift to producing fat lends the body to
store fat in most tissues, causing that beer belly. When it is all said and done, the liver processes
most alcohol. General alcohol consumption leads to synthesis of fat in the liver. The kidneys and
lining of the heart can also accumulate lipids that interfere with their functioning.

To read the remaining story click here

Basal Metabolic Rate Explained
By: Yuri Elkaim, BPHE, CK, RHN

Basal metabolic rate (BMR) is the rate of energy expenditure that your body goes through at rest. Stated
otherwise, it is the number of calories your body needs to survive if all you did was lie in bed.

BMR is important in the weight loss equation because it represents 60-75% of your total caloric
expenditure each and every day. The BMR is proportional to your fat-free mass (ie. muscle), and after
age 20 it decreases by about 2-3% per decade. In general, women tend to have a lower BMR at all ages
due to lower fat-free mass.

At any body weight metabolic rate decreases about 0.01 calories/minute for each 1% increase in body
fatness. Thus, simply by having more fat on your body decreases your basal metabolic rate. Conversely,
doing things that will burn fat and promote muscle development will increase your metabolism.
Take a Look At This...

While this 0.01 calorie/minute change may seem insignificant, this small difference can become much
more meaningful if you progressively pack on the pounds. For example, a 5% difference in body fatness
at the same body weight results in a difference of 0.05 calories/minute, which is equal to 72 calories/day.
Since 3500 calories equals 1 lb of fat, in our example, it would take 48 days to add on one extra pound
of fat (everything being equal). That might not seem like much but over the course of 1 year that would be
an extra 7 lbs of fat just because of an initial 5% body fat difference. But it would actually be more than 7
lbs since your body fat would increase as you continued to pack on the weight.

To finish this informative article from FitterU click here.

BodynSoil
(Work your body, nourish your soil)