Weight loss

They’ve tried many supplements on the market and failed, and wonder if there really is a weight loss program than can work for them.    I understand that I should consult a health provider before taking supplements for weight loss.  Weight loss approaches that target diet, exercise and motivational support have the highest success rates.  #1 source for weight loss, health, fitness, bodybuilding, personal training and general health and fitness related information and services – Brandon, Florida.  Most weight loss supplements have a single action, usually targeting metabolic increase.  Calcium supplements don%u2019t promote weight loss as well as dairy products.  While all dairy foods are a good source of calcium and protein, not all products contribute as well to weight loss as others.  A real weight loss solution requires working with your biochemistry, not against it.  See also facts on fat loss supplements, patches, recipes for rapid weight loss, clinics & obesity support groups.  Because exercise can cause weight loss, they were asked not to alter their exercise patterns for the study%u2019s duration.  Getting the basics of fat loss nutrition right, along with the right kind of exercise, will lead to weight loss.  Focus on fat loss nutrition, rather than actual weight loss.  Your health should always be the number one thing anyone should consider, especially with weight loss.  Anyone who has dieted and kept weight off knows this is the right approach to weight loss success.  Lean muscle tissue can therefore be stimulated by exercise to burn energy and promote the weight loss process.  The fat calories are said to be flushed out in urine, resulting in rapid weight loss.  Perhaps the most common sort of weight loss pill are those that work by decreasing appetite.  Setting goals that are impossible to reach will only result in frustration and may lead to the abandonment of the weight loss program.  For safe, healthy weight loss, you must preserve your muscle tissue (including heart muscle) and burn fat instead.  You can also turn to weight loss products like diet pills that will facilitate your weight loss program.  The more you exercise the easier the weight loss!  Only then will you be able to accomplish your weight loss goals!  Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.  Make the most important step of your life and start to achieve your own personal weight loss goals today!  If you’ve been researching weight loss programs, your head is probably spinning.  Since muscle cells burn calories even when at rest, adding more muscle also helps increase your metabolic rate and further enhances weight loss.  Calorie restriction and glycemic load in diet Calorie-restricted diets differing substantially in glycemic load can result in comparable long-term weight loss.  The consumption of grapefruit with each meal was said to increase the metabolic rate, burning fat and enabling rapid weight loss.  A successful weight loss diet is all about energy in vs.  I might caution that for weight loss newcomers, Burn the Fat is not really all that simple.  Mostly, it’s the attention allotted to each and every element of successful weight loss.  Weight Loss Resources has a great set of tools to help you find a way of dieting you can live with.    Most nutrition experts are less happy with the recommended weight loss.  The sensible solution to weight loss, Quick Trim isn’t going to deprive you of everything you know and love.  For over a two decades, Cybergenics has developed fitness and weight loss products that get results.  Individual weight loss will vary and depends on your metabolism and body composition.  Read more about a weight loss breakthrough…  To estimate how many calories you need to consume daily for weight loss, simply multiply your body weight (in pounds) by 10.  Read about rapid weight loss tips and diets.  The best way for weight loss is balanced nutrition and active lifestyle.  For weight loss to be truly healthful, you need to establish enjoyment for habits of healthy metabolism, regular exercise and proper nutrition.  Water Often overlooked, consumption of water often contributes to weight loss.  Antioxidants Since weight loss usually involves a mild process of detoxification, with the body burning fat and sometimes other tissues, antioxidants may be useful.

Lose weight

You’ll never burn fat and lose weight by starving and skipping meals!  Weight Loss for All – natural weight loss exercise, diet, nutrition, metabolism, energy balance and fat oxidation information to help lose weight naturally.  One final caution: the research shows how calcium helps people who are dieting lose weight faster and may help keep the weight off.  You may also need my weight loss pills, it can definitely help you lose weight.  People who lose weight rapidly are less likely to maintain the loss for life.  There are as many different recommendations for supposedly successful diets as there are people trying to lose weight.  The only way you can lose weight and keep it off is to get your natural fat-burners functioning normally and at peak efficiency again.

Diet plan

All of the subjects received an individualized diet plan that provided 500 fewer calories than their usual intake.  Cooking is a great way to put calcium-rich dairy into your diet plan.  When choosing a plan, please review the overall diet plan carefully.  By providing you with a clear head and by working as a metabolism aid, Ginger Root is the perfect compliment to any diet plan.  Then decide your diet plan.  No diet plan would work properly without good nutrition, therefore it is a major factor in the SixPackNow Program.

Diet pills

There has always been a lot of debate over the effectiveness of hoodia diet pills.  Compare prices on popular prescription diet pills and purchase them from top online pharmacies.  Like those that affect the hypothalamus however, stimulant-based diet pills should be used in moderation and never on a long-term basis.  Adding supplemental diet pills to the mix will help speed up the process and return positive results.  You can also turn to weight loss products like diet pills that will facilitate your weight loss program.  But remember diet pills should be combined with two steps, that is, a balanced diet and exercise.  Also try losing weight with diet pills, vitamin pill, exercise equipment, natural metabolism gain and more cellulite pound busting diet methods.

Loss program

They’ve tried many supplements on the market and failed, and wonder if there really is a weight loss program than can work for them.  Consult your physician before starting any weight loss program or taking any dietary supplements.  Setting goals that are impossible to reach will only result in frustration and may lead to the abandonment of the weight loss program.

Rapid weight

See also facts on fat loss supplements, patches, recipes for rapid weight loss, clinics & obesity support groups.  The fat calories are said to be flushed out in urine, resulting in rapid weight loss.  Typically with weight training alone, the fat loss is equal to the muscle gain, give or take a few pounds.  Certain dietary modification can have much greater impact on fat loss than with weight training alone.  For individuals attempting to achieve fat loss for aesthetics, the intensity of weight training can be a double edge sword.  Make the most important step of your life and start to achieve your own personal weight loss goals today!

Healthy diet

We Americans (children and adults) are more confused than ever about what constitutes a healthy diet.  Researchers to study how food choices affect cancer risk Study to compare Mediterranean diet with standard healthy diet.  To get the most out of your healthy diet and regular workouts, you need healthy metabolism.

Just quit drinking sodas with sugar and you’re bound to lose some weight, right? Maybe not. Maybe you just need a good drink of water.Article Body:
Copyright 2006 Donovan Baldwin

What on earth does water have to do with weight loss?  Actually, a lot more than you previously imagined.

Are you aware that some studies have shown that your brain cannot distinguish between hunger and thirst?  Sometimes when your body is telling you that you are thirsty, your brain may be hearing that you are hungry.  So what do you do?  You put food in your mouth when a glass of water might have been sufficient.  Most food has calories, most water doesn’t.  Simple equation.  ‘Nuff said on that topic.

By the way, ever wake up in the middle of the night and crave a snack?  Nine times out of ten, a glass of water will do the trick.  I know, I didn’t believe it either until I tried it.  It really works!

Tissue, muscle, cells, even blood are all comprised to a large per cent of water.  When your brain starts getting signals that water is needed…well, remember the confusion factor mentioned above?  We eat something instead of giving our body what it really craves and needs!  Your entire body works much better, by the way, when the fluid levels are kept up where they need to be.

BUT I DRINK LOTS OF LIQUID AND STILL GAIN WEIGHT!

Sure you do, but what KIND of liquid.  I won’t even talk about sodas, coffee, or tea sweetened with sugar.  I’m going to assume that you already know that sugar is not the way to go if you want to lose weight, but what about the artificially sweetened drinks?

Did you know…

ARTIFICIAL SWEETENERS CAN CAUSE YOU TO GAIN WEIGHT?

Some studies have shown that using artificial sweeteners can contribute to weight gain in at least two ways.

First, there is the confusion factor.  When you use artificial sweeteners, you, and your brain, become confused about the calorie content of the food you eat.  You may actually find yourself eating more in an effort to satisfy an internal urge or interpretation, and this urge may be related to the assumed “fact” that the sweet soda you just drank didn’t have that many calories, so neither does this cinnamon roll.  Actually, before artificial sweeteners, our bodies and brains were pretty good at relating calorie content to food based on the sweetness.

A WORD FOR PARENTS!

Our bodies’ understanding of “sweetness” and the development of the internal calorie estimating apparatus mentioned above apparently occurs in childhood.  Early use of artificial sweeteners could cause the grown-up years later to ingest more of sweet foods than they should.

The second way in which artificial sweeteners may contribute to weight gain is what could be called…

THE SUGAR TRAP!

Your body is a complicated device which has developed a huge number of inter-related, synergistic, stimulus sensing and automatic response mechanisms.  It has learned to begin things happening inside when something sweet is detected.  The digestive system is prepared to receive a certain type of fuel…which it welcomes!  When you ingest food or drink which has been artificially sweetened, all your little hormones, glands, cells, and systems begin asking, “What’s going on?”  Like prisoners in an old movie, they start rattling their tin cups and yelling out, “FEED ME!”  Oh yeah, that was the plant in “Little Shop Of Horrors”, wasn’t it?

Anyway, your internal messengers are now not very happy, nor will they be until you send down some calories for them to munch on.  See the trap?  It reminds me of when I managed a restaurant when people would order a salad and diet drink and then smother the salad in high-calorie, high-fat dressing and have ice cream for dessert.  Get the picture.

WAIT!  IT MIGHT EVEN BE WORSE!

Artificial sweeteners are much sweeter than ordinary sugar, and that’s why you can sweeten a cup of coffee with one little white pill.  However, there are some studies which indicate that artificial sweeteners become somewhat addictive.  If that isn’t bad enough, this brings us to one of the most popular drugs in America…

CAFFEINE

Even though a lot of people who want to lose weight are drinking artificially sweetened drinks, a lot of these drinks – coffee, tea, sodas – contain caffeine.  Caffeine is a diuretic.  It dehydrates you, causing your body to lose water.  Remember, water = good.  When you are dehydrated, low on internal liquid, your metabolism slows down.  This means your body gets by on fewer calories and stores the rest as fat.  Think it through:  You get dehydrated, you get thirsty.  You just drank a cup of tea, coffee, or soda, so you can’t be thirsty, can you?  Since your brain can’t really tell the difference between hunger and thirst signals, it tells you to eat something when all that’s really going on is that you need a drink of water.

SO WHAT CAN YOU DO?

1.  Substitute water for most of the other stuff you’re drinking.

2.  “Buy” your artificially sweetened drinks.  My wife came up with this idea, but I have seen it used in other contexts as well.  If you drink an artificially sweetened drink and/or one with caffeine, buy it back with at least an equivalent sized drink of water.  Eight ounces of coffee?  Follow it with eight ounces of water.

3.  Is water boring for you?  Then try flavoring your water with lemon or something else.  Use herbal teas that have their own flavor and might not even need to be sweetened.

4.  Include soups and juices in your diet.  These are high liquid content.  Just be aware that while nutritionally better for you than diet drinks or drinks with caffeine, they DO contain calories.

5.  Can’t do without sweetened drinks?  Try stevia.  This is a natural food additive available online and at most health food stores.  While it has a sweetening effect, the FDA does not allow it to be called or marketed as a sweetener.  Due to its chemical makeup, it does not seem to produce the cravings for more food as do other non-sugar sweeteners.  I read that in a book, but I tried Stevia and that’s how it worked for me.  I was drinking four to eight cups of coffee sweetened with artificial sweeteners a day, and munching tons of snacks as I drank the coffee!  I started using stevia, and the desire for constant snacking went away.  I will warn you, while technically VERY sweet, it does have an acquired taste.  I figure if I could get used to it, anybody could.  It’s the only sweetener in our house now.

On average, the human body is made up of 206 bones and cartilage that support and shape the body. Living bone is fragile, and when it’s not cared for, osteoporosis can develop and cause increased susceptibility to fractures. According to the Surgeon General, half of all Americans over 50 are expected to suffer or be at risk for osteoporosis.

Fortunately, there are proactive measures people can take to strengthen bones and help prevent osteoporosis. “Calcium along with diet and exercise are the building blocks for strong, healthy bones, but they’re not enough,” said Los Angeles-based registered dietitian, Carroll Reider. “It’s also important to go beyond calcium alone and incorporate other key nutrients into the diet.”

Reider’s top five bone-building nutrients are:

• Calcium helps build and maintain good bone health. And, as part of a healthy diet, adequate calcium intake helps reduce the risk of osteoporosis.

• Vitamin D is a fat-soluble vitamin that helps the body absorb calcium. Vitamin D is essential for the normal development and maintenance of healthy teeth and bones.

• Vitamin K plays an essential role within two important proteins found in all bones.

• Phosphorous is found naturally in the body, with approximately 85 percent being in the bones. Like calcium, phosphorus is an important mineral for bone health.

• B vitamins are important to bone health as they help regulate homocysteine levels. Some studies have shown that high homocysteine levels have a negative effect on bone health.

Other nutrients Reider highlights as bone helpers include vitamin E, magnesium, zinc, copper, manganese, boron and vitamin C. “It’s best to try to get these nutrients from your diet alone, but that’s not always the easiest thing to do,” said Reider.

To ensure you’re getting all your bone health essentials, Reider recommends incorporating a specialty bone strengthener, such as Nature Made OsteoRenew Ultra into your daily routine. A comparison of bone health supplements at drugstores found OsteoRenew Ultra to be the complete nonprescription bone strengthener. With more bone-fortifying nutrients than any other leading brand, the ingredients in OsteoRenew Ultra’s unique formula have been proven to support bone health in more than 30 clinical studies.

“Myth: Becoming a Vegetarian insures weight loss and healthiness.

Truth: Research has proved that those who follow a vegetarian diet plan eat less fat and fewer calories than those who are non vegetarians. Vegetarians also tend to have lower body weights because choosing a vegetarian diet plan with low fat content is helpful in weight loss. However vegetarians can make poor food choices that contain high amounts of fat and calories with little or no nutritional value.

Myth: All dairy products are unhealthy.

Truth: Dairy products contain many nutrients your body needs including protein to build muscles and help organs work properly. Dairy products also contain calcium to strengthen your bones, and fortified with vitamin D to help your body utilize the calcium. Fortunately low-fat and fat-free milk, yougurt, and cheese are just as nutritious as whole milk products.

Myth: Eating after 8:00pm is a sure way of weight gain.

Truth: Your weight loss or gain is determined by what and how much you eat and how much physical activity you do during the day. It really doesn’t matter what time of the day you eat, your body will store any extra calories as fat. If you down 500 calories over your daily value right before you goto bed obviously your not going to burn them while you are sleeping so your body will store it as fat.

Myth: Skipping meals is a great way to save calories and lose weight.

Truth: Many studies have shown that those who skip meals (especially breakfast) and eat fewer times during the day tend to be heavier than those who eat a healthy breakfast and eat five small meals a day. Eating many small meals throughout the day helps you control your appetite and keeps your metabolism going. Those who skip meals tend to feel hungrier later on and end of over eating.

Myth: Fat-free means no calories.

Truth: Fat-free foods are often lower in calories than the same size portion of the full- fat food. Many processed fat-free foods contain just as many, if not more calories as the full fat version of the same food. Fat-free processed foods can contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed.

Myth: Herbal weight-loss products are safe and effective.

Truth: Weight-loss products that claim to be herbal are not necessarily safe. Herbal products are not usually scientifically tested to prove they are safe or effective. A great example of this type of unhealthy herbal product is ephedra. Ephedra is an herb that is now banned by the United States Government because its products have been known to cause serious health problems and even death. Products that claim to be ephedra-free are not danger-free because they contain harmful ingredients similar to ephedra.

Myth: Weight training isn’t a good idea if you are trying to lose weight.

Truth: Weight training or doing strengthening activities such as push-ups and stomach crunches on a regular basis will actually help you lose or maintain weight. Activities that build muscle are great because muscle burns more calories than body fat. Its recommended to do strengthening activities two or three times a week. Only intense strength training can build very large muscles.”

Thinking of trying out steroids? What can it hurt. You’re only going to take one dose and see what it does right? The other guys in the gym are getting huge while you’re stuffing around with your protein shakes and nutrition bars.

Well, you need to check this out!
Article Body:
You’ve been going to the gym everyday and working your butt off. You drink protein shakes, eat loads of chicken, and see some muscle gain. Your happy. Then you notice the new guy at gym is getting big real fast. He only started 3 months ago and he’s putting on size like there’s no tomorrow. What the???

Obviously he’s on roids and your starting to wonder whether you should chuck in the towel or jump on the train. It’s tempting. Why work so hard when you’re only going to see mediocre results compared to the other guy.

Steroids obviously work, but are they worth it? And are they guaranteed?

The Technical Mumbo Jumbo:

Hundreds of distinct steroids have been identified in plant, animals, and fungi. The steroids associated with muscle growth are called anabolic steroids.

Anabolic steroids are a class of natural and synthetic steroid hormones that promote cell growth and division of tissue and bone. They not only effect muscle tissue but various other organs as well. Testosterone is the most potent natural anabolic steroid.

Testosterone is primarily secreted in the testicals of males and the ovaries of females. It is the principal male sex hormone. On average, the adult male body produces about twenty times the amount of testosterone of an adult female’s body.

Testosterone naturally increases in males at puberty and causes these effects:

- Increased libido and erection frequency
- Pubic hair extends to thighs and up toward umbilicus
- Facial hair (sideburns, beard, mustache)
- Chest hair, periareolar hair, perianal hair
- Increased tendency for violence or aggressive
- Subcutaneous fat in face decreases
- Increased muscle strength and mass
- Deepening of voice
- Growth of the adam’s apple
- Growth of spermatogenic tissue in testes, male fertility
- Growth of jaw, brow, chin, nose, and remodeling of facial bone contours
- Shoulders widen and rib cage expands

The Risks:

The side effects of using anabolic steroids vary depending on the type of drug, dosage, duration of use and individual sensitivity and response.

To be straight with you, there are more stories and myths about steroid effects than you can poke a stick at. But some of the more common and documented effects include severe acne, high cholesterol, high blood pressure, impotence, and mood swings.

So if you think you can handle that, then you’re all set… Well, not really.

Besides the shrunken testicals, people who take large doses (like what’s needed for muscle gain) can lose control of their emotions and become irritable and really aggressive. Little things can make them hysterically angry. This is what is called “roid rage”.

A case study published in the Australian Medical Journal (165:222-26) reviewed the evidence concerning the effects of anabolic steroids on the mind.

The case centered on a 29-year-old bodybuilder who beat his wife to death using a weapon described as a claw hammer. While he committed this horrific act, his four children were in another part of the house. He then shot himself in the head. Before this incident, his home life had been described as ‘‘happy.’’

This man had used steroids off and on for years, and seven weeks before the murder, he had used a steroid stack consisting of Winstrol-V and sustanon, both injectable steroids. A later urine test showed that he also used Valium, a muscle relaxant and anti-anxiety drug.

This doesn’t mean if you take steroids you are going to lose it and become an angry incredible hulk. But it definitely rings warning bells.

More Bad News – The problems don’t stop when you stop taking roids either. People who use steroids can develop a dependence on them. That means they will go through withdrawal when they stop using. They can feel sick to their stomach, have headaches, sweat a lot, feel dizzy and be depressed.

Also, They are illegal – (In case you were wondering):

Steroids are legal for use by veterinarians and doctors but it is illegal to sell or buy them on the street. When steroids are sold on the street or in a gym, they are often mixed with other things which only increases your risks.

Steroids are also banned from amateur sports like the Olympics and most professional sports. Several Olympic athletes have lost their medals after they were tested and found to have used steroids to bulk up.

Are they Guaranteed:

Steroids are going to increase your muscle mass – Hands Down.

That doesn’t necessarily mean your chest and biceps are going to pop out of your shirt first. There are some cases where users experienced very little gain on their chest and massive gain on their shoulders and traps. Who else wants to become the next hunchback? Not me.

I have had a lot of issues and problems with my weight. It has had a major effect on my life, it knocked my confidence and I had an all round low self-esteem.Article Body:
The diet that worked for me

I have had a lot of issues and problems with my weight. It has had a major effect on my life, it knocked my confidence and I had an all round low self-esteem.

A couple of years ago I decided to do something about it, to try to lose some of my excess fat. I had heard of many different types of diet most of which I felt were not suitable for me and even sounded disgusting.

I decided on self-help, doing it my way. I knew that exercise would need to be a factor, however was not willing to join a gym. Gyms seem full of people who are already thin! I started to walk a lot more instead of driving everywhere, and started to play tennis again, even though I must admit am pretty rubbish it. I am not exactly the most athletic person and this basically was all the exercise I did.

The main reason I was overweight was because of my poor diet. I like to eat the types of food you are told not to. I love pizzas, a curry, chips, peanuts and especially alcohol. Most people I knew would tell me to cut out all of these from my diet completely- get real! Sorry, that’s not possible, I enjoy them too much.

I thought about what to do and decided that I would start to write down everything I ate. I would eat a healthy breakfast and then would try not to eat until lunch. I am somebody who loves to snack, eating crisps and chocolate especially. I knew that to not eat anything until lunch would be difficult but I had a plan. Whenever I felt hungry or a desire for food I would eat a polo mint or if at home would clean my teeth. Sounds crazy but it worked for me! I would also not eat between lunch and my evening meal. The evening meal would be my biggest meal of the day and would include anything I wanted including chips. On the weekend I would always treat myself to a takeaway and would allow myself some alcohol.

This type of diet needs a lot of discipline and character, however you do not have to do that much exercise or cut any type of food from your diet.

Good luck.

Effects on serotonin, blood sugar regulation, and more!

Although the above would probably be the major mechanisms by which whey could help the dieter, there are several secondary effects of whey that may assist in weight loss. For example, whey’s effects on serotonin levels. Serotonin is probably the most studied neurotransmitter since it has been found to be involved in a wide range of psychological and biological functions. Serotonin ( also called 5-hydroxytryptamine or 5-HT) is involved with mood, anxiety, and appetite.

Elevated levels of serotonin can cause relaxation and reduced anxiety. Low serotonin levels are associated with low mood, increased anxiety (hence the current popularity of the SSRI drugs such as Prozac and others), and poor appetite control. This is an extremely abbreviated description of all the functions serotonin performs in the human body – many of which have yet to be fully elucidated – but a full explanation is beyond the scope of this article.

Needless to say, Increased brain serotonin levels are associated with an improved ability of people to cope with stress, whereas a decline in serotonin activity is associated with depression and anxiety. Elevated levels of serotonin in the body often result in the relief of depression, as well as substantial reduction in pain sensitivity, anxiety and stress. It has also been theorized that a diet-induced increase in tryptophan will increase brain serotonin levels, while a diet designed for weight loss (e.g., a diet that reduces calories) may lead to a reduction of brain serotonin levels due to reduced substrate for production and a reduction in carbohydrates.

Many people on a reduced calorie intake in an attempt to lose weight find they are often ill tempered and more anxious. Reductions in serotonin may be partially to blame here. One recent study (The bovine protein alpha-lactalbumin increases the plasma ratio of tryptophan to the other large neutral amino acids, and in vulnerable subjects raises brain serotonin activity, reduces cortisol concentration, and improves mood under stress. Am J Clin Nutr 2000 Jun;71(6):1536-1544) examined whether alpha-lactalbumin – a major sub fraction found in whey which has an especially high tryptophan content – would increase plasma Tryptophan levels as well reduce depression and cortisol concentrations in subjects under acute stress considered to be vulnerable to stress.

The researchers examined twenty-nine “highly stress-vulnerable subjects” and 29 “relatively stress-invulnerable” subjects using a double blind, placebo-controlled study design. The study participants were exposed to experimental stress after eating a diet enriched with either alpha-lactalbumin (found in whey) or sodium-caseinate, another milk based protein. They researchers looked at:

* Diet-induced changes in the plasma Tryptophan and its ratio to other large neutral amino acids.

* Prolactin levels.

* Changes in mood and pulse rate.

* Cortisol levels (which were assessed before and after the stressor).

Amazingly, the ratio of plasma Tryptophan to the other amino acids tested was 48% higher after the alpha-lactalbumin diet than after the casein diet! This was accompanied by a decrease in cortisol levels and higher prolactin concentration. Perhaps most important and relevant to the average person reading this article, they found “reduced depressive feelings” when test subjects were put under stress.

They concluded that the “Consumption of a dietary protein enriched in tryptophan increased the plasma Trp-LNAA ratio and, in stress-vulnerable subjects, improved coping ability, probably through alterations in brain serotonin.” This effect was not seen in the sodium-caseinate group. If other studies can confirm these findings, whey may turn out to be yet another safe and effective supplement in the battle against depression and stress, as well as reduced serotonin levels due to dieting.

Although there is a long list of hormones involved in appetite regulation, some of which have been mentioned above, serotonin appears to be a key player in the game. In general, experiments find increased serotonin availability or activity = reduced food consumption and decreased serotonin = increase food consumption. If whey can selectively increase serotonin levels above that of other proteins, it could be very helpful to the dieter.

Other possible advantages whey may confer to the dieter is improved blood sugar regulation (Frid AH, Nilsson M, Holst JJ, Bjorck IM. Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects. Am J Clin Nutr. 2005 Jul;82(1):69-75.) which is yet another key area in controlling appetite and metabolism.

Finally, calcium from dairy products has been found to be associated with a reduction in bodyweight and fat mass. Calcium is thought to influence energy metabolism as intracellular calcium regulates fat cell (adipocyte) lipid metabolism as well as triglyceride storage. It’s been demonstrated in several studies the superiority of dairy versus non-dairy sources of calcium for improving body composition, and the whey fraction of dairy maybe the key.

The mechanism responsible for increased fat loss found with dairy-based calcium versus nondairy calcium has not is not fully understood but researchers looking at the issue theorized “… dairy sources of calcium markedly attenuate weight and fat gain and accelerate fat loss to a greater degree than do supplemental sources of calcium. This augmented effect of dairy products relative to supplemental calcium is likely due to additional bioactive compounds, including the angiotensin-converting enzyme inhibitors and the rich concentration of branched-chain amino acids in whey, which act synergistically with calcium to attenuate adiposity.”

It appears components in whey – some of which have been mentioned above – are thought to act synergistically with calcium to improve body composition (Zemel MB. Role of calcium and dairy products in energy partitioning and weight management. Am J Clin Nutr. 2004 May;79(5):907S-912S.).

Conclusion

Taken in isolation, none of these studies are so compelling that people should run out and use whey as some form of weight loss nirvana. However, taken as a total picture, the bulk of the research seems to conclude that whey may in fact have some unique effects for weight loss and should be of great use to the dieter. More studies are clearly needed however.

So what is the practical application of all this information and how does the dieter put it to good use? Being the appetite suppressing effects of whey appear to last approximately 2-3 hours, it would seem best to stagger the intake throughout the day. For example, breakfast might be 1-2 scoops of whey and a bowl of oatmeal, and perhaps a few scoops of whey taken between lunch and dinner.

If whey does what the data suggests it does in the above, that should be the most effective method for maximizing the effects of whey on food (calorie) intake on subsequent meals as well as the other metabolic effects covered. If working out, the schedule may be different however and people should follow the pre and post nutrition recommendations made in my ebook “Muscle Building Nutrition” or advice easily found on the ‘net via the many sports nutrition and bodybuilding related web sites.

If I were asked, “what is the most difficult thing many people find to do when they start a weight-loss program?”, I would have to say right near the top of the list is this – they don’t drink enough water!

Few people realize at first just how essential water is to the success of their weight-loss program. In fact, the essential place of water in our diet extends to everyone – whether they want to lose weight, gain weight or stay the same weight! We all know we can’t live without water, but just why is it so important? Well there are many reasons. Read on and discover why water can help your loss weight and why it is your essential life-force.

Apart from 60-70% of your body being composed of water, water has an extensive range of functions essential to life.

1. Assists digestion, absorption and assimilation of food. If you don’t drink enough water you can’t get the full benefit of nutrients in the food you eat.

2. Assists excretion of waste from bowel and kidneys. If you don’t drink enough water you get constipated and put your kidneys under stress.

3. Regulates body temperature. If you don’t drink enough water you compromise the evaporation process you skin uses to keep you cool.

4. Your blood is 92% water. This is your body’s transport system distributing nutrients around the body.

5. Body secretions and digestive juices are almost entirely water.

Why should you drink water when you want to lose weight?

Water is a natural appetite suppressant. Do NOT underestimate the power of this statement. Lack of water can lead to over eating. You brain does not differentiate between hunger and thirst. So, when you think you are feeling hungry, your body may in fact be signaling to you that you are thirsty! If you are not consuming enough water each day and you feel hunger pains, chances are, your body really is crying out for water. In many instances people will find what they thought were hunger pangs were in fact, satisfied by water. Try it! You have nothing to lose, except some weight.

How do you know whether you are drinking enough water each day? Well the answer is not difficult. The average person needs around 6-8 large glasses every day.

Well then, how should you drink the 6-8 glasses per day? The aim is to drink water consistently. If you drink too much all at once or too fast, it will simply pass through you, with little or no benefit to your body.

If you are someone who enjoys the ‘taste’ of water, then perhaps you could fill a 1 litre empty soft drink container with water the drink through it twice during the day. Room temperature or cold water, even warm as some people like – whatever you prefer. Place it on the desk at work in front of you as a constant reminder to sip continuously throughout the day.

Other people find they need a water ‘diet’ to help them keep on track. So for you, here is a program easily followed to ensure you are well hydrated every single day.

1. When you wake up you will often be thirsty because your body loses water while you are sleeping through breathing and perspiration. Drink a large glass of water with a slice of lemon for zing.

2. Drink another glass of water with breakfast or a cup of herbal tea before setting off the day.

3. Mid morning – snack on a piece of juicy fruit such as orange, watermelon, cantaloupe, honey dew. Have a glass of water and perhaps try a dash of herbal aloe juice which is wonderfully soothing to the digestive system.

4. Lunch – think of soup or have a glass of water before your meal, or perhaps a herbal tea.

5. Mid afternoon – While you are preparing your evening meal, drink a glass of water and snack on some crunchy fresh vegetables.

6. Evening – Sip a glass of water before your meal with a dash of your favourite fruit juice for flavour.

7. After dinner – before bedtime drink your final glass of water and sleep well!

A few changes will happen when you start out with your water program. Obviously you may find that you need to ’spend a penny’ more often. Why? Because you body isn’t used to being well hydrated.

There is absolutely is no doubt about it. When you start drinking enough water regularly, there are great benefits. You may notice your skin significantly improve and even tired muscles will thank you. Many people find their energy is increased and constipation and headaches are reduced, as well as hunger pains.

Now here’s the really exciting part…many people notice a reduction in weight and centimetres, as their body’s water store become redundant and so decrease. If your diet has been one that did not provide you with adequate water, your body will have developed a pattern of storing water. It’s part of the body’s in-built survival mechanism – to store up the essential nutrients in short supply…just in case they aren’t available in the future. So if you don’t drink enough water, you are ‘conditioning’ your body to store water. And water is bulk and unwanted centimetres.

It’s so simple…drink water! 6-8 large glasses a day.

How do you know if you are not getting enough water each day? This is a really important question because so many of us have deprived ourselves of water for years that we have become accustomed to doing without the full amount of water our body requires and we don’t recognise the symptoms of thirst.

1. The most common symptom is headaches. A major function of water is to flush toxins from the body. Your brain is 75% water, so even being slightly dehydrated can cause headaches.

2. Poor concentration/fatigue. If you body can’t get rid of the toxins it will struggle and you will feel less energetic as your body diverts energy to deal with the toxins.

3. Constipation. Your body will divert water to more essential functions and as a result your stools will be harder and more difficult to expel.

4. Reduced urine output or dark urine. Did you know that up to 200 litres of water is passed through your kidneys daily? Without a fresh supply of water for the kidneys to filter waste products out of the blood, your urine will become darker.

5. Furry tongue or bad breath. If you don’t have enough water passing through the mouth to wash away food particles, bacteria can proliferate and result in that ‘furry’ feeling or bad breath.

6.Skin. Your skin should feel elastic. When you pinch the skin on the back of your hand it should snap back instantly.

Final thoughts. Caffeinated drinks cause the body to lose water. They are what’s known as diuretics as they cause your body to dehydrate. You will do your body an enormous favour by cutting back. For every cup of coffee you drink you will need to drink another TWO glasses of water to counter the diuretic effect. Explore the world of herbal teas instead, you may be pleasantly surprised!

(c) Copyright Kim Beardsmore

It is the dog days of summer, and here in North Carolina it is Hot and Steamy. I’m talking Tarzan jungle hot. It is hot enough that I am making several adjustments to my exercise routine. I normally run outside every day, but this is the time of the year when I least appreciate it. Consequently I am using the elliptical trainer a few days a week, and the other days I head out for a real good sweat.

I’m one of those people who sweat profusely. By the time I am done my body and my gym clothes are soaked. This means I am draining some serious fluids, which is not a problem as long as I adequately replace them, and I monitor any abnormal physical symptoms.

Heat related illnesses are usually due to people ignoring the warning symptoms. They include weakness, dizziness, headaches, muscle cramps and nausea. This means you need to be aware of your mental state. What appears to be fatigue can progress to unconsciousness.

So I have been doing my research and have come up with a list of valuable suggestions to make certain you summer outdoor workouts are healthy and rewarding:

Stay Hydrated

Even in cooler temperatures, there is a tendency not to adequately replace expended body fluids. In the summer it is an absolute necessity. It is important to drink water or sports beverages before and after your workout. If you are engaging in extended outdoor exercise (running, walking, bicycling), replace fluids periodically. For runners, consider a hydration pack. If you do not maintain your fluid levels you risk circulatory failure.

If you are exercising for an hour or less, water is sufficient. Longer than an hour and you need to replace carbohydrates. Warmer weather metabolizes these substances faster. Consider one of the popular sports drinks that contain carbs.

Time of Day

When they are predicting some scourging weather, schedule your workout early in the morning or later in the evening. Avoid the mid-day heat and humidity. Workout indoors if that is the only time you have to exercise

Humidity

Be aware of the relative humidity. The body responds to overheating by the evaporation of moisture through perspiration. When the humidity is high, the air is less capable of evaporating excess moisture. Consequently your natural cooling mechanism is compromised. Monitor your vitals. If you start to feel light headed, or you feel completely drain, immediately stop, find a place to cool off and once again replace those vital fluids.

Cool Clothing

No, I am not talking about the latest fashions. When exercising in heat you do not want clothing that will retain heat. That includes cotton apparel. Go for synthetic breathable fabrics that release moisture from your body and allow efficient airflow. Hats are good for preventing the sun from heating up the blood vessels lining your scalp. But remove the hat occasionally to let the heat escape.
Problems of Pollution

Due to some misguided political policies and our desire to drive gas-guzzling vehicles, the air quality in urban environments in the summer often sucks. During days when there are orange, red or even purple alerts it is best to limit your outdoor activities. And air pollution is not limited to just cities. For example, the air quality in the mountains of North Carolina during the summer can be equivalent to the air in Los Angeles. The trees are actually dying in the high altitudes. Furthermore, the air quality in a number of our national parks and beaches can be potentially hazardous during the summer months. Excessive physical exertion in areas of poor air quality can be detrimental to your health.

The summer offers an incredible opportunity to enjoy the beauty of nature while you exercise. A walk or run on a tree-lined trail or sandy beach surely beats the congestion of a health club. But when it heats up outside use common sense and caution. And if those dog days of summer start barking consider heading indoors.

Breathing:

Although simple – If you breath correctly, you will find it easy to relax and provide adequete oxygene to your muscles. You will notice the difference when you breathe correctly as it will enhance your overall experience. Breathing is a major part of all pilates exercises. You simply breathe in through your nose for a count of five, and out through your mouth for a count of 5, with a shushing sound. Make the breaths into short, rhythmic bursts – in,in,in,in,in and shush,shush,shush,shush,shush. Never rush your breathing and don’t go overboard to the point that you feel light headed and fall over.

Toe Lifts:

This will help you with core balance. Core balance works in harmony with the alignment of your feet supporting your whole body. You will be amazed at how much strength your toes possess to balance your body. This movement strengthens the muscles on the top of your feet and increases the blood flow into your toes. Poor circulation to your feet can lead to stiff muscles and problems that affect the rest of your body.

This is a very simple exercise designed to improve circulation and enhance your awareness of balance.

Start standing with your feet together inlign with your body. Hold your head straight and keep your arms rested at your sides. Start simply by raising your right foot toes slowly up as far as they will go and then back down again. Do this a couple of times alternating feet.

Then lift up the toes of both feet at the same time pressing the metatarsal bones at the base of your toes strongly and evenly into the floor.

** Remember – Do not roll your feet inward or outward while performing the exercise. And do not lean back as you lift **

You should be breathing in as you lift, and breathing out as you lower your toes. Try closing your eyes as you exhale and lower your toes. Keep your eyes closed for five repetitions and you will notice an improvement in your sense of balance.

Finger Flicks:

This exercise improves the circulation in your arms and hands. The increased blood flow into the fingertips helps to flush out toxins and reduce arthritis or stiffness in the joints. It’s also a good forearm workout and is excellent for relieving aching elbows.

Start standing with your feet together inlign with your body. Hold your hands down in front of you below your waist and make loose fists by rolling up your fingers with your thumb on top. In this exercise your arms should always be fully extended as they move in a circular motion into six main positions.

1. Down and in front. Hands facing inwards.

2. Raised to shoulder height and in front. Hands facing inward

3. Stretched straight up. Hands facing inward.

4. Stretched out to the sides. Hands facing upwards.

5. Lowered to 45 degrees. Hands facing down.

6. Lowered to sides. Hands facing inward.

The idea is to strongly flick your fingers open continually throughout all the positions. Do eight flicks while you stand in position 1 and four flicks as you move to position 2. Do eight flicks while standing in position 2 and four flicks as you move into position 3. Continue this pattern.

** Remember – Keep your wrists still and your arms straight **

The Hundred:

This is a classic pilates exercise so named because it takes a count of 100 to complete. This exercise strengthens core abdominal muscles and expands the chest and ribcage.

This is a floor or mat exercise. It involves raising your legs to vertical and waving or pulsing your arms up and down in small motions.

1. Start by lying on the floor with knees bent as if you were doing sit-ups and have your arms resting palm down at your side.

2. Squeeze your abdominal muscles so that your head, neck, and shoulders raise off the floor. Keep your abdominals squeezed tight throughout the whole exercise. Stretch your arms forward toward your toes and start pulsing them up and down a distance of about 15cm. Stay is this position for a count of 20.

3. Slowly lift your legs to a 90 degree angle with your body. Continue the pumping for a further count of 20.

4. Slowly extend your legs straight up to the ceiling and keep pumping for 20 counts.

5. Begin to lower your legs at a 45 degree diagonal to your torso and keep pumping for 20 counts.

6. Keep your legs straight and lower them as close to the ground as possible without lifting your spine off the floor and keep pumping for 20 counts.

7. Lower your head to the floor. Release your arms, bend your knees, and place your feet back on the floor.

Roll-up to Diamond:

This exercise works your abdominals and improves flexibility of your spine. This is a floor or mat exercise and involves rolling up your upper body while extending your arms.

1. Lie with your legs in the diamond position. Keep your back flat on the floor and rest your arms on the floor above your head. The diamond position is when you point your toes and bring your legs into a diamond shape with your knees out to the sides.

2. Lift your arms toward the ceiling and slowly start rolling or peeling your upper body off the floor from your head down.

3. Keep peeling and extend your legs forward while keeping your toes pointed.

4. Stretch your arms and torso forward over your legs creating a C shape with your body. Keep your abdominal muscles tight and hold your arms directly around your ears.

5. Begin to roll back down to the floor pulling your legs back into the diamond position. Your arms should start to point to the ceiling again.

6. Finish in the starting position with your spine flat on the floor, your hands resting above your head and your legs in the diamond position.

** Remember – Keep the movement fluid and constant. Work with your abdominal muscles. Don’t straighten your spine while rolling. If you feel any stress or discomfort, hold on to your thighs until you are stronger. **

For more pilates exercises check out http://www.pilates-class.com