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Tag: health
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We all know that Jillian Michaels has said before that she hates the gym. Well apparently she has spilled the beans on hating the gym again. Would you trust a trainer that hates the gym but is always in it training people? I think its one thing to say you don't like the gym and train people outdoors or with body weighted exercises. However this is such a bold statement. I love Jillian but if you are a motivator to both women and men for health and active lifestyles I don't think this is something you should just throw out there. Does she have anyone doing her PR? Well either way apparently she says that she actually hates the gym in an upcoming interview with Ben Tracy.
Jillian posted on her facebook "What if I told you that I absolutely hate the gym?"
"I spilled the beans to Ben Tracy on CBS Sunday Morning. Check out the full interview tomorrow at 6AM-8AM."
And then attached the following picture:
Looking Beyond Protein to Increase Muscle Mass – the Role of Carbohydrates
Increasing muscle mass is often the aim of training regimes and particularly a goal for men who participate in them. Whether looking to improve their performance in sports, their fitness or physique, many taking part in training programs either supervised or in their own home will be seeking to bulk up their muscles. Larger muscles can lead to greater strength and power, but a body that contains a greater proportion of muscle has a higher metabolic rate aiding weight loss; someone with a lower percentage body fat also tends to have fewer health problems. While resistance training is vital to stimulate the growth of new muscle, this needs to be combined with an optimal dietary intake to achieve the desired results. Although many engaging in sport and fitness regimes will usually already be following a balanced diet, when the goal shifts towards building more muscle, they may start to emphasise their protein intake. Yes, taking part in resistance training increases your body’s protein requirement, but your body is only able to use a finite amount of protein for muscle growth; consuming protein beyond this will simply result in its excretion and doing so for prolonged periods may damage the kidneys. On top of this is the fact that without including adequate and appropriate carbohydrates in the diet, your ability to gain lean body mass will be limited. Here we consider the importance that carbohydrates play in the diet for building muscle.
Which carbohydrates to eat
Complex carbohydrates should provide the biggest proportion of calories in your diet. These carbohydrates are present in bread, cereals, potato, pasta, rice and similar foods. Following digestion and absorption your body uses the glucose they release for energy; excess glucose is stored as glycogen in the muscles, which provides you with the fuel you need for intense training sessions. Complex carbohydrate, particularly if you choose wholegrain varieties, tends to give a slower energy release than their sugary counterparts. Wholegrains are also advisable, as they have a higher content of vitamins, minerals and antioxidants, some of which play a role in the formation of new tissue such as thiamine, biotin and calcium. The nutrients in wholegrains are as well essential for good health in men and women; a diet rich in wholegrains is associated with a lower risk of heart disease, diabetes and certain cancers. Although sugary foods and drinks are not off-limits, they should still be limited, as they do not provide the same stability for blood glucose levels as complex carbohydrates do. Their erratic impact on blood sugar levels can hinder new muscle formation, not to mention the fact that sugary foods tend to be sparse in other nutrients; the exception are fruits, which are rich in vitamins and minerals and their fiber content allows a more stable release of sugars.
Change your eating patterns
Including carbohydrates with every meal keeps blood glucose levels stable, so not only do you feel that you have the energy for training, but this stimulates the release of insulin, the hormone that helps to promote muscle growth. However, be sure to also include protein though, as this mix not only provides the amino acids that act as building blocks for muscle fibers, but fat storage is also less likely. Although you may have been used to eating three big meals daily, when training to build muscle you need to adjust your eating patterns. The focus needs to switch to eating more frequently, including a moderate portion of carbohydrate at each occasion; if big carbohydrate portions at taken at a time, insulin will stimulate some of this to be stored of fat, which will hinder your aim. Reminding yourself that your body can only use so much of a nutrient at a time will help you to train yourself to adopt this new approach to eating.
Refuel with carbohydrates
After a hard training session your blood glucose levels falls, so a carbohydrate-rich snack afterwards is vital; good examples include a sandwich, cereal with milk or an oat and nut bar, as these contain both carbohydrate and protein. The rise in blood glucose that this allows will trigger the production of insulin and hence encourages your body to build muscle. Failing to have this post-workout snack could place you at risk of your body entering what is known as a catabolic state, where rather than tissue formation occurring, the converse happens and your body will begin to breakdown its muscles. This shows just why it is so important to provide your body with the essential nutrition that it requires after a training session.
When resistance training, if you are able to follow these rules regarding which type of carbohydrate should be included and when they should be eaten, in combination with an appropriate protein intake, you will be providing your body with the best chance to build muscle.
Today’s business man does a lot of traveling in and out of different time zones. Even if you are in good health there is nothing that feels more awful than long travel days, not to mention the dehydration and swelling that you end up experiencing from the flights. With flying because of the cabin pressure you may not realize it but there can be de-oxygenation, less-than healthy processed airplane food. With connections, jet lag and in and out of hotels it is also hard to find time to exercise properly.
Follow these tips to combat the lag from travel so that you feel more like your normal healthy self.
DRESS COMFORTABLE
Make sure to wear comfortable shoes and clothing so you are more apt to move around.
STAY HYDRATED:
When traveling the absolute most important thing is to stay hydrated,. Think about what happens to a bottle of water or a liquid that you carry on the flight with you. It looks all sucked and indented in. Your body is mostly made up of water so this is pretty much what is happening to your body as well. When you get dehydration you can feel de-energized and it will cause your skin to look dry and dull. Also when you are dehydrated you feel hungrier, and it will cause you to eat more than you normally would.
EATING
If a flight is short, I suggest that you try to eat a meal before your flight. Most of the food at the airport are fast, unhealthy fixes. Although I found a great healthy store in the Chicago airport. I forget the name of it. But keep an eye out for it if you are connecting from Canada. Also be care of airport and plane salads. It’s the dressing that is bad for you, look for vinaigrette instead of fatty dressings. If you can try to bring your own snacks such as fruits and veggies.
STRETCHING
Sometimes a flight can be up to 4 hours plus. This is a lot of sitting down. Your muscles build up tension and sometimes you can get stuck in a tricky position, get muscle cramps and this can lead to injury. I suggest trying to stand up and stretch your whole body. This includes arms, legs and back. Even simple static stretches held for at least 30s do the trick. Try getting up in the isle, and you can even use your seat as an anchor for the stretches.
WALKING
Get up out of your seat and use use the isle to do a few laps. You can even do this as your are stretching. Or walk in the airport in between connections instead of sitting. Explore the airport, browse the shops, and if you’re lucky enough to have minimal carry-on luggage take a brisk walk around for 10-20 minutes. You will feel better and more relaxed on flight. I find most airports these days are like malls. There are endless shops that carry an array of items. Go get that gift for your parents or spouse and check out the duty free shops to stay active instead of sitting right at your gate.
DESTINATION EXERCISING
When you reach your destination, the best thing you can do to rejuvenate yourself and fight the jet lag. This can be done by simply getting your butt to your hotels gym to workout. It doesn't have to be long, try 15 minutes on a full body machine like the elliptical or do a quick circuit to get the blood flowing again. If you are tired as I always say the hardest part is getting started, but once you start you will thank yourself afterwards. If your destination hotel or condo does not have a gym or you don’t want to be in a gym try traveling with a light weight jump rope, or do push ups and sit ups in your room, followed by a few stretches. After this first day get right back into your regular workout regime at your destination and you will feel back to your regular self!
Enjoy your travels and don’t let them disrupt your exercise regime. Even if you are traveling it is possible to still be the best you that you can be with a little bit of adjustment and effort. So happy airplane and destination fitness!
This is how you can tell if your avocado is ripe.
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If you don't know...now you know
Here's an idea to prep your oats. I put protein and cinnamon in my bags so they're ready to go!
Great recipe even though the woman and the kitchen along with the music is kind of creepy.
