The right way do cardio effectively is with short, high-intensity intervals.
Interval cardio triggers your anaerobic metabolism, which will skyrocket your heart rate and melt the fat -- without eating away your muscle tone. Remember, you need to keep your lean muscle so you can keep burning more fat and calories.
In fact, interval cardio is so effective that you will KEEP burning calories around the clock -- up to 48 hours after your workout is over.
How Can That Be!!
Well, because MAX Workouts is intensity dependent (not time dependent) it triggers a powerful physiological effect known as EPOC (a.k.a. "The After Burn"). Let me explain...
EPOC is a scientific term used to measure your body's rate of oxygen intake following a high-intensity activity. The higher the intensity of the activity, the more oxygen and energy are needed to restore your body. As a result, your body continues to burn calories for up to 48 hours afterward.
So the "calories burned" counter on the treadmill means nothing anymore because your body is going to burn calories for up to TWO DAYS after your workout!
SCIENTIFIC FACT: Short, high-intensity interval training burns calories up to 48 hours AFTER your workout. That means you burn calories while you sleep!
SCIENTIFIC FACT: Lower-intensity aerobic (cardio) activities only burn calories while the activity is being performed
SCIENTIFIC FACT: Anaerobic Strength-training) workouts increase EPOC much more than aerobic exercise does
If there's one major point I want you learn from this article, it's this: fitness is intensity dependent,not time dependent.
So you see, the secret to shrinking your waistline and getting rid of belly fat permanently is NOT to workout longer. You just need to know how to workout SMARTER, which is exactly what you're going to learn with MAX Workouts.
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Monday, February 28, 2011
Monday, February 14, 2011
The Food Guide Pyramid...THE FACTS
The food guide pyramid is often shown on cereal boxes, advertisements and other places that provide nutrition information to the public. The USDA Food guide pyramid contains the following groups of food.
a) Bread, Cereals, Rice, Pasta Group(6 to 11 servings): This group consists of the carbohydrate heavy foods and is placed at the bottom of the pyramid indicating that they should be eaten more often and should form an important part of the daily diet. The rationale behind eating more carbohydrates is that they provide energy so that a person is required to eat less fat. It is recommended that a person should have 6-11 servings from this group.
b) Vegetables (3-5 servings) and Fruit (2-4 servings): There is no doubt that fruit and vegetables are good for the body. Fruit and vegetables provide the body with essential vitamins and other nutrients and ward off diseases and ailments. A person should have 3-5 servings of vegetables and 2-4 servings of fruit a day.
c) Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group (2-3 servings): This group provides the body with proteins. Proteins help in building the body tissues and muscles. A person should eat 2-3 servings from this group a day.
d) Milk, Yogurt and Cheese Group (2-3 servings) : This group provides proteins and calcium that make the bones strong and prevent health problems related to the degeneration of bone mass. A person should eat 2-3 servings from this group a day.
e) Fats, Oils and Sweets (eat sparingly) : This group should be eaten sparingly. Fat leads to heart s and obesity. Too much sugar also leads to obesity which can later create health problems.
The food guide pyramid provides an excellent way to ensure that the body's nutritional requirements are fulfilled properly. By following the guide, an individual will receive all the daily requirements in terms of energy, proteins, vitamins and other essential nutrients.
Here are the recommended sizes of the servings for foods high in carbohydrates.
Vegetables: 1 cup of raw vegetables, or ½ a cup of cooked vegetables, or ¾s of a cup of vegetable juice.
Fruit: 1 medium sized fruit (such as 1 medium sized apple or 1 medium sized orange), ½ a cup of a canned or chopped fruit, or ¾s of a cup of fruit juice.
Bread and cereals: 1 slice of bread; 1 ounce or 2/3 s of a cup of ready-to-eat cereal; ½ a cup of cooked rice, pasta, or cereal; ½ a cup of cooked dry beans, lentils, or dried peas.
Dairy: 1 cup of skimmed or low fat milk.
There has been endless research in the subject apart from the findings that have led to the development of the food guide pyramid regarding the proper intake of proteins, fats and carbohydrates. The currently recommended balance according to the McGovern Select Committee on nutrition and human needs is approx.
Proteins : 12%
Carbohydrates : 58%
Fats : 30%
There is plenty of sound scientific evidence to suggest that endurance athletes should eat foods with proteins, carbohydrates and fats in the following proportions:
Proteins : 15-20%
Carbohydrates : 60-65%
Fats : 20-25%
Body builders eat more proteins to add muscle and bulk, with the proteins accounting for up to 35-40% of the diet for professional body builders like Arnold Schwarzennegger in his competing days.
a) Bread, Cereals, Rice, Pasta Group(6 to 11 servings): This group consists of the carbohydrate heavy foods and is placed at the bottom of the pyramid indicating that they should be eaten more often and should form an important part of the daily diet. The rationale behind eating more carbohydrates is that they provide energy so that a person is required to eat less fat. It is recommended that a person should have 6-11 servings from this group.
b) Vegetables (3-5 servings) and Fruit (2-4 servings): There is no doubt that fruit and vegetables are good for the body. Fruit and vegetables provide the body with essential vitamins and other nutrients and ward off diseases and ailments. A person should have 3-5 servings of vegetables and 2-4 servings of fruit a day.
c) Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group (2-3 servings): This group provides the body with proteins. Proteins help in building the body tissues and muscles. A person should eat 2-3 servings from this group a day.
d) Milk, Yogurt and Cheese Group (2-3 servings) : This group provides proteins and calcium that make the bones strong and prevent health problems related to the degeneration of bone mass. A person should eat 2-3 servings from this group a day.
e) Fats, Oils and Sweets (eat sparingly) : This group should be eaten sparingly. Fat leads to heart s and obesity. Too much sugar also leads to obesity which can later create health problems.
The food guide pyramid provides an excellent way to ensure that the body's nutritional requirements are fulfilled properly. By following the guide, an individual will receive all the daily requirements in terms of energy, proteins, vitamins and other essential nutrients.
Here are the recommended sizes of the servings for foods high in carbohydrates.
Vegetables: 1 cup of raw vegetables, or ½ a cup of cooked vegetables, or ¾s of a cup of vegetable juice.
Fruit: 1 medium sized fruit (such as 1 medium sized apple or 1 medium sized orange), ½ a cup of a canned or chopped fruit, or ¾s of a cup of fruit juice.
Bread and cereals: 1 slice of bread; 1 ounce or 2/3 s of a cup of ready-to-eat cereal; ½ a cup of cooked rice, pasta, or cereal; ½ a cup of cooked dry beans, lentils, or dried peas.
Dairy: 1 cup of skimmed or low fat milk.
There has been endless research in the subject apart from the findings that have led to the development of the food guide pyramid regarding the proper intake of proteins, fats and carbohydrates. The currently recommended balance according to the McGovern Select Committee on nutrition and human needs is approx.
Proteins : 12%
Carbohydrates : 58%
Fats : 30%
There is plenty of sound scientific evidence to suggest that endurance athletes should eat foods with proteins, carbohydrates and fats in the following proportions:
Proteins : 15-20%
Carbohydrates : 60-65%
Fats : 20-25%
Body builders eat more proteins to add muscle and bulk, with the proteins accounting for up to 35-40% of the diet for professional body builders like Arnold Schwarzennegger in his competing days.
Saturday, February 12, 2011
Top 10 foods for inflammation
Here 10 excellent inflammation-fighting foods and ways to incorporate them into your lifestyle:1
1. Fermented Foods and Liquids like Dong Quai, InnergyBiotic, Whole Grain Biotic and Coco-Biotic should be at the top of your list of inflammation-fighting foods. They are anti-inflammation super stars for many reasons. One example is that they build immunity and help control infections that are often an underlying cause of inflammation
2. Broccoli has tons of vitamin C and plenty of calcium. It also fights eye inflammation. Make sure you lightly steam your broccoli to digest it well.
3. Hemp oil (and all other oils with omega-3 fatty acids) reduce inflammation. Most Americans consume too many omega-6 fatty acids, so it's important to incorporate more omega-3 fatty acids. Hemp oil also has gamma-linoleic acid (GLA) to further fight inflammation. Remember to look for unrefined organic oils.
4. Wild-caught salmon is another way to get beneficial omega-3 fatty acids. You can also try other fatty fish like cod and sardines.
5. Tart cherries can reduce inflammation ten times better than aspirin! Once your inner ecosystem is well underway you are in stage 2 of Body Ecology. Tart cherries help reduce your risk for heart disease. They are certainly more delicious than the popular over-the-counter pill you are likely familiar with.
6. Soaked walnuts make a delicious and inflammation-fighting snack when you are ready for stage 2 of Body Ecology because of vitamin E and more heart-healthy omega-3 fatty acids. Soak your walnuts and other nuts before you eat them to remove the enzyme inhibitor. This makes them easier to digest.
7. Onions and Garlic. Onions not only provide a sweet taste to your savory meals, but also they have lots of quercetin, a potent antioxidant that can help your body fight inflammation. Try onions with your grain dishes, or prepare with eggs and greens. Garlic has long been a folk remedy for colds and illness, and its anti-inflammatory properties are amazing! Garlic contains sulfur compounds that stimulate your immune system to fight disease.
8. Fermented Foods and Liquids like Dong Quai, InnergyBiotic, and Coco-Biotic should be at the top of your list of inflammation-fighting foods. They are anti-inflammation super stars for many reasons. One example is that they build immunity and help control infections that are often an underlying cause of inflammation.
9. Pineapple is a tart fruit that you can begin to eat in Stage 2 of the Body Ecology diet. It has bromelain, an antioxidant that boosts your immunity naturally.
10. Spinach has plenty of carotenoids, one kind of inflammation-reducing antioxidant and it also contains vitamin E. Make sure to steam your spinach for ultimate digestion.
Spices: Ginger & Turmeric
Turmeric is a spice used extensively in other cultures, and for good reason. It contains curcumin, a substance that actively reduces inflammation. Try sprinkling turmeric onto cooked squash or quinoa for a different flavor.
Ginger works in a way similar to turmeric to lower inflammation and in some studies has been shown to reduce pain associated with arthritis.
1. Fermented Foods and Liquids like Dong Quai, InnergyBiotic, Whole Grain Biotic and Coco-Biotic should be at the top of your list of inflammation-fighting foods. They are anti-inflammation super stars for many reasons. One example is that they build immunity and help control infections that are often an underlying cause of inflammation
2. Broccoli has tons of vitamin C and plenty of calcium. It also fights eye inflammation. Make sure you lightly steam your broccoli to digest it well.
3. Hemp oil (and all other oils with omega-3 fatty acids) reduce inflammation. Most Americans consume too many omega-6 fatty acids, so it's important to incorporate more omega-3 fatty acids. Hemp oil also has gamma-linoleic acid (GLA) to further fight inflammation. Remember to look for unrefined organic oils.
4. Wild-caught salmon is another way to get beneficial omega-3 fatty acids. You can also try other fatty fish like cod and sardines.
5. Tart cherries can reduce inflammation ten times better than aspirin! Once your inner ecosystem is well underway you are in stage 2 of Body Ecology. Tart cherries help reduce your risk for heart disease. They are certainly more delicious than the popular over-the-counter pill you are likely familiar with.
6. Soaked walnuts make a delicious and inflammation-fighting snack when you are ready for stage 2 of Body Ecology because of vitamin E and more heart-healthy omega-3 fatty acids. Soak your walnuts and other nuts before you eat them to remove the enzyme inhibitor. This makes them easier to digest.
7. Onions and Garlic. Onions not only provide a sweet taste to your savory meals, but also they have lots of quercetin, a potent antioxidant that can help your body fight inflammation. Try onions with your grain dishes, or prepare with eggs and greens. Garlic has long been a folk remedy for colds and illness, and its anti-inflammatory properties are amazing! Garlic contains sulfur compounds that stimulate your immune system to fight disease.
8. Fermented Foods and Liquids like Dong Quai, InnergyBiotic, and Coco-Biotic should be at the top of your list of inflammation-fighting foods. They are anti-inflammation super stars for many reasons. One example is that they build immunity and help control infections that are often an underlying cause of inflammation.
9. Pineapple is a tart fruit that you can begin to eat in Stage 2 of the Body Ecology diet. It has bromelain, an antioxidant that boosts your immunity naturally.
10. Spinach has plenty of carotenoids, one kind of inflammation-reducing antioxidant and it also contains vitamin E. Make sure to steam your spinach for ultimate digestion.
Spices: Ginger & Turmeric
Turmeric is a spice used extensively in other cultures, and for good reason. It contains curcumin, a substance that actively reduces inflammation. Try sprinkling turmeric onto cooked squash or quinoa for a different flavor.
Ginger works in a way similar to turmeric to lower inflammation and in some studies has been shown to reduce pain associated with arthritis.
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