| January,
2006 |
"WEIGHT LOSS
NEWS"
It's Powerful
Stuff!
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Ken Dockins, Editor
Better-Body.Biz
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From the positive responses of readers like
you in previous issues, we've come up with a truly great
idea. Let's start out each newsletter by stating a hugely
helpful weight loss motto.
It goes as follows...
"Adjust the Food You Eat, and the Exercise
You
Do, and You WILL Get Guaranteed Results."
It's as simple as that, and it works every single time,
without question!
More than ever, weight loss hopefuls want to know,
"What's The Secret To Creating A Leaner Body?"
While there's still no "magical" cure, there
ARE some bona fide, breakthrough PROFESSIONALLY ACCREDITED
approaches you've simply gotta' try. I placed the emphasis on
"professionally accredited" for one, very strong
reason.
You'll discover it as you continue reading...
To
Your Weight Management Health,
Kenneth G. Dockins
Certified Personal Trainer
Certified Lifestyle & Weight Management Consultant
AMERICAN FIRST CHOICE
For: Better-Body.Biz
We
invite you to blog with us. Post your personal comments for
all to see and respond to, at: BetterBodyBusiness.BlogSpot.com
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1.
30-Minute Weight Loss Exercise Proves Most Effective
JUST A LITTLE BIT IS BETTER THAN
NOTHING; STILL, A WEE BIT MORE IS SO MUCH MORE ADMIRABLE!
By: Kenneth G. Dockins,
CPT, LWMC
If you're “averagely overweight,” that is, not doctor-diagnosed with extreme obesity, or if you just want to feel better by losing or shedding a few pounds, there’s good news for you – from ACCREDITED, reliable, trusted experts who also care about your well-being.
[See: ACE; ACSM; AHA; or AHA.]
Truth: Ten minutes of daily exercise is admirable because it’s far better than zero minutes of productive energy expenditure. However, exercise physiology and weight loss science point to 30 minutes per day, at least three times per week, as part of your best body fat improvement scenario.
Why Does 30 Minutes Prove So
Beneficial, And What’s The Other Part of An Effective
Weight Loss Scenario?
Your body has only three possible energy systems. Two of them are oxygen-INDEPENDENT. Yet, in order to metabolize fat, your body demands that oxygen be present. Long-story-short: brief, especially “quick” exercise bouts look for quick energy sources. These reside in blood and in muscle. It takes more than a few minutes to significantly tap into your fat stores, and especially, to burn enough of it for a long enough time to lose some substantial body weight.
This is almost the exact opposite of muscle tissue, where you can see and feel virtually immediate results. Burning fat requires patience. You simply have to allow yourself TIME to let exercise effects occur.
Reach Your Aerobic Threshold
Generally, exercise begins with a warm-up phase, at least 1-3 minutes. Provided your intensity remains within your target heart rate training zone, (about 120 heart beats per minute – an estimated average for most non health-impaired adults) you’ll spend the next 7-10 minutes reaching your aerobic threshold. Staying near-to, but right below the point where your muscles burn (from a too-highly-intense performance causing lactic acid build-up) will bring you to a virtually perfect “fat-burn.” Yet, THIS very special meeting only occurs at medium-to-low intensities, which takes longer periods of time.
Lipids (a simplified word for “non-water-soluble-fats” within your system) have to move from the outside of a cell, through the cytosol, mix with pyruvate, plus oxygen… then proceed to your “furnace” (mitochondria). This is where you break fat down into your “rewarding and much-wanted” by-products – energy (the work you’ve achieved); H2O (sweat); and carbon dioxide (a lot of continuous “exhaling”).
So, if you quit at the 10-minute mark, you deny yourself approximately an additional 10 calories or more per minute of weight lost, primarily from fat stores. Stopping this process at 10 minutes is much like going all the way to the door of your favorite party but never stepping inside…for the “real” action.
Reasons Why You Should Work Out
More Than Ten Minutes
With all of that said, there’s an even more monumentally powerful yet scientific reason why you should work out for more than only ten minutes. In fact, at least 30-minute exercise sessions prove most beneficial for effective weight loss and improved endurance. You’ll get three fundamental benefits from this:
- First, you preserve your LEAN body mass (which you need because it burns fat far better than fat can burn itself).
- Second, you get to expend MAXIMUM calories (the true key to losing weight – maximizing caloric expenditure, which is a time-consuming venture).
- Third, your extended physical activity makes you change the way your body USES food internally or metabolically (for example, getting three-fold increase in calories expended, compared to person remaining sedentary.).
To Summarize, Experts Now Agree
The bottom line is that essentially all experts in diabetic science, obesity control, dietetics & nutrition, exercise science & personal training, and exercise physiology agree that extended, low-to-moderate-intensity physical activity is yet the most significant and flexible factor in energy expenditure for losing weight.
Mix that with practicality, reasonability, and utilize the following tip: Base your safe, effective weight loss goals around the fundamental principle that you need to alter your energy balance in the
NEGATIVE direction by expending about 500 calories per day from smartly manipulating both EXERCISE AND DIET. You’ll find that it's barely even possible to accomplish this feat by altering food alone. With exercise, however, you can obtain your weight loss objectives much more comfortably and conveniently, plus safely, too, for results that are long-lasting and health enhancing.
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Seeking and Buying Effective Antiaging
Products in Today's World: [Article Two] |
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2. Seeking and Buying Effective Antiaging Products in Today's World
EFFECTIVE ANTI AGING PRODUCTS TODAY
By: Colin P.
If you are like many women (and not a few men) in the 21 st century, you regularly are on the hunt for effective antiaging products. Each and every week, there literally are a number of different antiaging products being introduced onto the marketplace. As a result, as you search for antiaging products, it can be a rather confusing and complicated process in many instances.
If you are seeking an effective antiaging product at this point in time, there are a number of factors and pointers that you should keep and bear in mind. First of all, products that contain antioxidants are valuable for their antiaging properties. Therefore as you seek an antiaging product for your own skin care needs, be on the alert for those antiaging products that do contain antioxidants within their makeup.
In addition to looking for antiaging products that contain antioxidants, you need to keep some other facts in mind as you seek antiaging assistance. In this regard, you need to remember that you will need to develop an antiaging regimen if you really want to reduce the look of fine lines and wrinkles. To this end, you will want to obtain a number of different types of effective antiaging products.
You will want to ensure that your regimen includes cleansers that are designed to include antiaging properties. In this regard, you will want to avoid cleansers that dry the skin or that are too harsh.
In addition to cleansers with antiaging properties, obtaining an effective exfoliating product is also in order. If you want to keeps your skin as youthful looking as possible, it is important that you remove accumulated dead skin cells with regularity.
As part of your antiaging, you will want to include a moisturizer. Keeping your skin supple is a vital step in combating the effects of aging. Finally, you can avail yourself of some of the other antiaging products that are available on the market such as toning and firming gels and creams.
By adopting a thorough skin care and maintenance program that you utilize on a daily basis, you will have developed a true antiaging routine. Further, you should start such a routine early in life for the maximum benefit. In the long run, your skin will be far healthier. Additionally, you will be able to better control the look and appearance of fine lines and wrinkles through such a regular skin care regimen.
Of course, in the end you need to understand that there is no Fountain of Youth. There are no skin care products that have antiaging qualities that will reverse the sands of time. Rather, the best you can hope for when it comes to the antiaging products that are available on the market today is to reduce some of the appearances that are associated with the aging process. Specifically, and has been mentioned, through a comprehensive antiaging regimen, you will be able to reduce the look of some fine lines and
wrinkles.
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3. How to Maximize Your Energy Expenditure and Weight Loss
YOUR BEST APPROACH...
[Reprint from Source:
JumpUSA.com -- Topic #443 -- Info from Fitness Rx (11/05), (J Strenth Cond
Res, 19: 10-13, 2005)]
Do you know exercise has a relatively small effect on caloric expenditure?
Run for 30 minutes and you burn about 300 to 400 calories - the content of a medium size chocolate bar. However, you continue to burn calories at a faster rate than normal after exercise is over, so the true caloric cost of exercise is more than it appears. Weight Training helps people lose weight because it increases muscle mass, which is a metabolically active tissue.
The best approach for losing weight is to combine aerobic and
resistive exercise.
Scientists from Brigham Young University, led by Micah Drummond, found that metabolism was elevated most when subjects lifted weights after running on a treadmill. Subjects performed seven lifts and ran for 25 minutes on a treadmill. The study examined the effects of running, weight training, running plus weight training, and weight training plus running, on post-exercise oxygen consumption (a measure of calories burned during recovery). Their recommendations apply if the goal is to maximize caloric expenditure. Lift before you run if your most important goal is to increase strength and muscle
mass.
Source: Info from Fitness Rx (11/05), (J Strenth Cond Res, 19: 10-13, 2005)
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