But what exactly is "cardio"?

But what exactly is "cardio"? 

Most people would consider cardio to be exactly what I described above... pumping away mindlessly on a treadmill, riding a stationary bike, or coasting on an elliptical machine, while watching the TV screen at their state of the art gym.

This is what I call "traditional cardio". Hmmm, no wonder the majority of people get bored with their workouts and give up after a couple months without seeing results.

But if you look closer, "cardio" can be considered any type of exercise or activity that strengthens the cardiovascular system. I'm not going to get into anything technical like increasing your VO2 max or anything like that. To keep it simple, if it gets your heart pumping, and gets you huffing and puffin... it's cardio. I don't care if you're holding dumbbells or a barbell and everyone calls it a weight training exercise...it's still conditioning your heart.

Let's take a look at a couple examples. Take a barbell (or dumbbell, or kettlebell) clean & press for example, which involves lifting a barbell from the floor up to shoulders, then push pressing overhead. And listen up ladies, because even though this is usually seen as a manly exercise, it doesn't matter if you're not lifting 250 lbs; if 45 lbs is challenging to you, then you will still benefit just as much.

At first glance, most people think of the barbell C&P only as a weight training exercise or strength exercise. However, I challenge you to do a hard set of around 10-15 reps on the C&P.

If you used a challenging enough weight, what you'll find is that your heart rate is probably up to about 80-90% of your recommended max, and you are huffing and puffing like you just ran a 100-meter sprint (which by the way, sprinting kicks the crap out of jogging any day if you want the easiest way to lose the flab fast).

Try the same thing for a set of 20 reps of one-arm snatches or swings with each arm with a dumbbell (2 of my specialty exercises in my Truth about Six Pack Abs manual), and tell me your legs aren't burning, heart racing, and you're gasping for breath. How about trying 5 minutes straight of rotating bodyweight squats, lunges, and pushups with very little rest between. Again, notice your heart pounding, sweat pouring off of you, and chest heaving for breaths!

Try and tell me you're not conditioning your heart with this style of training! Conventional thinking says that these are weight training or strength training exercises. However, they are fulfilling  your cardio needs as well.

Not only do you save time, but you strengthen and condition almost every muscle in your entire body with these full body exercises if you do them with enough intensity...something that can't be said for that boring stationary bike ride or treadmill jaunt while reading or watching TV.

Seriously, if you can read or watch TV while doing any exercise, you're not concentrating enough on what you're doing, plus you're probably not working out hard enough to see any real results.

Stay Lean,

Mike Geary

Fitness/Lifestyle Coach

Certified Nutrition Specialist

Certified Personal Trainer (CPT)

Founder - http://TruthAboutAbs.com & http://BusyManFitness.com

Cardio Training- Is it a Fad? Part 1

Do you really need cardio?

                                               

By: Mike Geary

Fitness/Lifestyle Coach

Certified Nutrition Specialist

Certified Personal Trainer (CPT)

Founder - http://TruthAboutAbs.com & http://BusyManFitness.com

Today, I have an intriguing discussion about cardio training, which will hopefully get you thinking differently, and trying new things.

You may know I've been called the anti-cardio guy before, but this week I'm back posing the question to you... Do you really need cardio training to get lean and in great shape?

By the way, you'll see in a minute that I'm not really "anti-cardio", just "anti traditional cardio".

Most fitness buffs, weekend warriors, or anyone trying to get in shape or lose body fat, consider it a "fact" that they need "cardio" exercise to accomplish these goals. They would never even question it. However, I'm not only questioning it, I'm going to refute it!

Read this for general knowledge

In fact, you may be surprised to know that some of the leanest and meanest people I know (men and women), NEVER do any type of normal or traditional cardio. And I've spent over 15 years working out in various gyms, and hanging out with athletes of all sorts, so I've seen it all. I will say that there can be a place for low-moderate level cardio for really overweight or deconditioned people, but even in those cases, there can be more effective methods.

Whenever someone comes up to me at the gym and asks me how much cardio they should do to lose more body fat, my answer is always... NONE!!! You should see the crazy looks I get...it's priceless!

But the fact is, just like the lean people

I mentioned above that never do cardio, I personally haven't done what most people would consider "cardio" in years. Heck, I can't even remember the last time I "jogged" on the treadmill, or glided away on an elliptical, or pedaled away going nowhere on the stationary bike. Yet despite my lack of "cardio", I maintain single digit body fat percentages year round.

Don't get me wrong... Just because I say I don't do "cardio", doesn't mean that I don't work my butt off in the gym.

Read Part 2:  What exactly is Cardio?

Diet Soda makes you fat. Research says.

Yes, diet soda DOES make you fat...

                                                 

Mike Geary with another Lean-Body Secrets Ezine from http://TruthAboutAbs.com           

We all know by now that soda is one of the most evil things you can put in your body... the nasty chemicals, the gut-fattening high fructose corn syrup, and a myriad of health problems caused by this carbonated cocktail worshipped by those that don't care about their health or body.

Since you're reading this post you are concerned with your health.  I know that you actually do care about your health and the appearance of your body.

Surprisingly, many people falsely believe that "diet" soda is in some way a good thing for losing body fat.  In fact, I hear people all the time proudly state that they eat so healthy and only drink diet soda.

So let's set the record straight...

There is NOTHING even remotely healthy about drinking diet soda. In fact, I've even seen several studies that showed dedicated diet soda drinkers got even FATTER than their regular soda drinking counterparts.

Here's some findings from an 8-year University of Texas study that I had read...

An excerpt from the study author:

"What didn't surprise us was that total soft drink use was linked to overweight and obesity," Fowler tells WebMD. "What was surprising was when we looked at people only drinking diet soft drinks, their risk of obesity was even higher."

"There was a 41 percent increase in risk of being overweight for every can or bottle of diet soft drink a person consumes each day," Fowler says.

Ok, as if we didn't already know how bad regular soda was for us, and now they're showing us studies that diet soda makes us even fatter than the already bad stuff!

There's a lot of complicating factors as to why this occurs...

One reason is that the artificial sweeteners in diet sodas create a negative hormonal response in the body that increases fat storing hormone production and increases cravings for more sweets and refined carbohydrates in the time period after consuming the diet drink.

Another reason is that people may subconsciously think that because they are drinking a diet soda, that gives them more leeway to eat more of everything else, hence consuming more calories overall.

I've said this all along, but the bottom line is that if you're serious about your health and body, soda of any kind (and artificial sweeteners in anything for that matter!) should be avoided at all times, except for very rare occasions when you can't avoid them.

So what is a good alternative to diet sodas?

The best alternatives are good old water with lemon or unsweetened iced teas... you have plenty of options with teas - green, white, black, oolong, red... be creative in making your iced teas and you'll enjoy it more. Plus, you get a greater array of anti-aging antioxidants.

Diabetes and Emergency Care

EMERGENCY CARE

The following are some of the diabetic emergencies that would necessitate such a call.

If a person is showing signs of an altered mental state such as forgetfulness, agitation or just behavior that is not normal for them this may be a sign of low blood sugar. In a situation like this try giving them fruit juice or cake icing, avoid hard candies that could cause choking. If the person does not come back to their normal mental state within 15 minutes call 911 immediately.

If the person can not keep food, water or medication down this may be a sign of ketoacidosis or other complications. If the person has not taken their latest medications do not administer them without taking to a medical professional. If the person already has low blood sugar taking medication may push them to dangerously low levels.

If the person has a temperature of 101.5 F or higher. In this case if your primary care provider can not see them right away seek emergency care. Make note of any symptoms such as abdominal or chest pain.

If the patient has a blood sugar level of 400 mg/dL or higher this can be a sign of serious complications. Call a doctor and take the patient to emergency care.. These complications can lead to death.

Other conditions that may require immediate medical care would be large wounds greater than 1 inch in diameter that are not healing properly, chest pain or severe abdominal pain.

If a person has to go to the emergency room make sure someone who can speak for them is present to give emergency personnel the information they need to treat them quickly and effectively.

John Bradstreet is an experienced Biochemist with extensive knowledge in nutritional supplementation. He has more than 25 years of increasing responsibility in his field and is a great source of information. To learn more about blood sugar (glucose) control we have included additional links at the bottom of the page to help educate you on the subject. You are also invited to visit our Vitamin and Supplement Blog for information on this and other subjects that may interest you.

Article Directory Source: http://www.articlerich.com/profile/John-Bradstreet/54290

Diabetes Care: Part 2

If You Have Diabetes Know When to Seek Medical Care - 

By: John Bradstreet

 

When a person has any injury to feet or legs, no matter how small, a small cut can be serious for a person with diabetes. Receiving treatment for any problems with the person's lower extremities is very important. This is why many people with this disease receive regular diabetic foot care. It is critical in preserving function of the legs and avoiding amputation.

Infections can be much more serious for people with diabetes than other people. A low grade fever, usually below 101.5 F, can be a sign of infection. Make special note of any conditions such as painful urination, chest pain, redness or swelling on the skin or abdominal pain. This will help your doctor to pinpoint the source of the infection.

If the patient can keep liquids down but has nausea or vomiting you need to let your doctor know immediately. He or she may want to adjust the medications while the patient is still sick and recommend an urgent office visit or a visit to the emergency room. Persistent nausea or vomiting can be a sign of ketoacidosis, which can be a life threatening condition.

If the patient has a non healing sore or ulcer on their feet or legs you should see your doctor. These types of sores can be easily evaluated with an office visit provided the patient does not have a fever and their blood sugar levels are under control.

When meeting a Doctor, Have a list of medications being taken, medical problems, allergies to any medicines and a blood sugar diary handy. This will help them determine the urgency of the situation and proceed with the best plan of action.

John Bradstreet is an experienced Biochemist with extensive knowledge in nutritional supplementation. He has more than 25 years of increasing responsibility in his field and is a great source of information. To learn more about blood sugar (glucose) control we have included additional links at the bottom of the page to help educate you on the subject. You are also invited to visit our Vitamin and Supplement Blog for information on this and other subjects that may interest you.

Article Directory Source: http://www.articlerich.com/profile/John-Bradstreet/54290

 

Diabetes Care: Part 1

If You Have Diabetes Know When to Seek Medical Care - 

By: John Bradstreet

John Bradstreet is an experienced Biochemist with extensive knowledge in nutritional supplementation. He has more than 25 years of increasing responsibility in his field and is a great source of information. To learn more about blood sugar (glucose) control we have included additional links at the bottom of the page to help educate you on the subject. You are also invited to visit our Vitamin and Supplement Blog for information on this and other subjects that may interest you. 

It is important to seek medical care for yourself or anyone that you know that is having symptoms of diabetes right away. This is true even if the person is not known to be diabetic. When making the appointment tell them that you are concerned with diabetes.

It is estimated that over 40 million people have diabetes and do not know it.

If the person is known to be diabetic call your health care provider immediately if any of the following apply to their situation.

If the patient's blood sugar levels are not being controlled with normal treatment or their blood sugar levels remain above 200mg/dL consistently. Blood sugar levels remaining high persistently is the main factor in triggering complications.

You must also be concerned if blood sugar levels fall below 60 mg/dL.

This can be a sign of infection, kidney failure, liver failure or adrenal gland failure. It can also be an indication that the treatment plan that is being followed is too aggressive. In either case your doctor needs to be aware.

Article Directory Source: http://www.articlerich.com/profile/John-Bradstreet/54290

Do you take salt on your food?

Do you like Salt on your Food? –

By: Chris Daino

What does this mean? A deficiency of salt?

No, it indicates that your adrenal glands are not functioning as well as they should. It is commonly called adrenal fatigue or adrenal exhaustion.

What are some other symptoms of adrenal fatigue besides salt cravings – increased PMS symptoms, lack of energy, muscle weakness, fluid retention mild constipation alternating with diarrhea – there are many others, including the tendency to get the flu (as the adrenals are a major factor in your immune system).

There is also a feeling of being less able to handle stress, mild depression and absent-mindedness.

The adrenal glands are two small glands that sit over the kidneys. (Kidneys=renal; ad=above). They are responsible for secreting over 50 different hormones. They are responsible for the regulation of the mineral metabolism (sodium, potassium, chloride), water balance, metabolism (utilization and distribution of carbohydrates, protein, and fat), allergic and immune reactions (such as hypersensitivity, allergies, and autoimmune diseases), and production of the male and female hormones (progesterone, testosterone, estrogens, DHEA, etc.).

You may have been experiencing this condition for years. Although there is increasing physician awareness, many are not familiar with adrenal fatigue as a distinct syndrome. Because of this lack of knowledge, patients suffer because they are not properly diagnosed or treated.

The onset of adrenal fatigue and exhaustion can occur because of financial pressures, infections, emotional stress, smoking, drugs, poor eating habits, sugar and white flour products, unemployment and several other stressors. Stressors are something that creates either physical or mental stress.

After experiencing many of these events over a long period of time, the adrenal glands tend to produce less cortical, the body’s master stress hormone. The main role in the body is to enable us to handle stress and maintain our immune systems.

The adrenal gland’s struggle to meet the need for high amounts of cortical production eventually leading to the adrenal fatigue.

Another symptom is that some people feel tired in the morning, feeling better at noon and then have a lull at about 2-4 PM. They tend to feel better at 6PM and feel they work better at night. Sometimes they are exhausted at 9PM and in bed by 11 PM.

It is hard to test for a true diagnosis of adrenal fatigue. Sometimes you have to test the adrenals and the thyroid because they work together as does all the glands.

It is important for patients 

To eat regular meals, 

Chew food well, 

and eat by 10 AM and again for lunch.

Patients should look to avoid

any hydrogenated fats, caffeine, 

chocolate, white carbohydrates (flour sugar, etc) 

and junk foods. 

Diets should have a heavy emphasis on 

vegetables and protein. 

Sea salt should be used instead of refined table salt.

Supplementation is also an important component.

About the Author

Chris Daino is the Founder of McVitamins – How to Survive a Fast Food Lifestyle. Concerned with the amount of degenerative diseases and other illnesses that occur due to nutritional deficiencies caused by faulty diet, she created Mcvitamins.com in 1999. http://www.mcvitamins.com She continually researches information and nutritional supplements to help solve these problems. McVitamins is growing and now has suggested products that can be ordered through the site.www.mcvitamins.com.

Article Directory Source: http://www.articlerich.com/profile/Chris-Daino/33282

Roast Chicken- heart healthy food

Roast chicken is not only an easy dinner to make, but when you cook it with the vegetables in the same pan it's absolutely effortless.

Baked Roasted Chicken:

Ingredients:

1/2 cup butter

2 Tablespoons dried rosemary, crushed

2 Tablespoons minced fresh parsley

3 garlic cloves, minced

1 teaspoon salt

1/2 teaspoon pepper

1 whole roasting chicken (5 to 7 pounds)

8 small red potatoes, halved

6 medium carrots, cut into 2 inch pieces and halved lengthwise

2 medium onions, quarted

Directions:

1. In a small saucepan, melt butter. Add rosemary, parsley, garlic, salt and pepper.

2. Place chicken with breast side up on a rack in a roasting pan, tie drumsticks together with cooking twine.

3. Spoon half of the butter mixture over chicken.

4. Arrange vegetables around chicken, drizzle remaining butter mixture over vegetables.

5. Cover and bake at 350 F for 1 1/4 hours, basting every 30 minutes.

6. Uncover, bake one hour longer or until a meat thermometer reads 180 degrees, basting occasionally.

7. Cover and let stand 10 minutes before carving.

About the Author

Delmondo Sorell studied about health, diet and fitness for many years. He wrote several articles about Dinner Recipes, and Nutrition

Article Directory Source: http://www.articlerich.com/profile/Delmondo-Sorell/43551

Chicken is a heart healthy food

Chicken Recipes Guide -  
By: Delmondo Sorell

Chicken recipes are healthy, economical, and easy to prepare. The recipes are so popular because chicken is not only versatile, but incredibly tasty. Chicken recipes can be served with many different types of side dishes. Chicken recipes are probably the most sought after recipes, for meat dishes.

Chicken provides an excellent source of protein, and has less fat than all other types of red meat. Chicken is an easy to cook, inexpensive, versatile, high-protein and low-fat food choice that goes well with other foods.

Chicken can be cooked in many different ways, including baking, frying, poaching, grilling and more. Chicken is low in fat, especially when baked because of the lack of added fats, and it is found in practically every cuisine in the world.

Chicken bakes as well as it fries, broils, or grills and you can get really creative with toppings, stuffing and flavorings for baked chicken recipes.

Chicken is a heart healthy food which also tastes wonderful and as a bonus fried chicken recipes are very economical to make. Chicken can be prepared in a variety of mouth watering dishes in different cuisines across the globe.

Chicken and a crock pot make wonderful partners. Chicken is not only great tasting but a good choice for a heart healthy diet. Chicken soup is truly food for the soul, and more of it just means that much more nutrition. Chicken dishes is not only limited with main entrees, but chicken meat can also be added to salads to make it more flavorful.

Chicken salad is one of the most refreshing and light meat salads.

Chicken casseroles are another good choice for the busy modern family they can be made up before hand frozen and pulled out when needed placed into a hot oven and in a short order deliver a scrumptious meal to your table. Chicken casserole makes a healthy meal since chicken is low in fat and chicken casseroles often have plenty of fresh vegetables added to them.

Chicken stew is the perfect healthy heart meal because the combination of chicken, vegetables, rice, and some kind of juice or gravy is not only delicious but also low in fat, high in flavor and good for your health.

Chicken soup recipes and chicken stew recipes are especially popular and knowing that such delicious foods are also part of the healthy heart diet makes eating a true pleasure. Chicken recipes allow you to give your family a delicious and healthy meal.

So, You can now have healthy food and enjoy it too to your delight. 

Remember, healthy food also can be made delicious and delightful.

Stay Healthy. Stay Happy and Fit, always

Are YOU fat because of Alcohol consumtion?

Does alcohol make me fat? - By: Jason Yun

The basic premise in burning body fat and losing weight is this - burn more calories than what you have consumed. The rules are not that simple though. Everything that we eat contains calories such as protein, carbohydrates and fat.

An important factor that should be considered in burning body fat is alcohol. Alcohol contains calories. With regards to fat, only a small, single-digit, percentage of alcohol is converted to fat. The downside of alcohol though is it lessens the fat that your body could use for energy.

About burning body fat - the body burns body fat for energy when it is resting. Activities such as workouts and sports will allow the body to use carbohydrates and glycogen or Stored fats. It is only when the body is at rest or indulging in activities that does not require much energy that it burns fat such as watching tv, reading, cooking, brushing teeth and even sleeping. The lifestyle of the person will determine the amount of fat burned.

There are some instances when the body is prevented from burning fat - skipping meals like breakfast, eating low-calorie diets, lack of sleep or rest and drinking lots of alcohol.

This happens due to a substance referred to as acetate. When alcohol is ingested, acetate levels are increased quickly. Acetate inhibits the body from burning fat. The body responds by creating a substance called acetyl CoA which causes the body to create more body fat.

The body can only process .Equivalent to 5 to 1 ounce. Alcohol is considered toxic by the body.

The liver usually finds it difficult to accomplish all its normal tasks. The process is made even more difficult with the presence of alcohol.

For every 12 ounces of beer, one ingests .6 ounces of alcohol. Drinking 5 bottles of beers will not allow your body to burn fat for 6 hours. The more bottles you drink, the longer time it takes before the body can burn body fat for energy. Also, it is important to bear in mind that alcohol does not have any nutritional value. It does not contain vitamins, minerals, fiber, protein, omega-3's or any nutrients at all.

What should you do? If one wants to lose fat

Then you better avoid alcohol. If alcohol cannot be avoided altogether, then drinking it in moderation would be the next best option. Or, perhaps replace it with a healthier option such as wine or light beer. Drink only a maximum of 2 bottles for 1-2 days per week. Drinking alcohol daily will be detrimental to the fat loss plan.

About the Author

Jason Yun, a certified Strength and Conditioning Specialist and Sports Nutritionist, is a Columbus fitness bootcamp and weight management teacher. go to: http://www.yunfitnessbootcamps.com

Article Directory Source: http://www.articlerich.com/profile/Jason-Yun/43419