Nutrition Handouts

Nutrition Handouts:4 Easy Tips to Have 25% More Energy and Get Healthier Now!

admin — Thu, 30 Apr 2009 11:58:42 +0000

Yes, you can increase your energy levels by at least 25% and reach a higher level of health with very simple diet and lifestyle changes.
I’m going to outline some of my best tips that anybody can apply to see dramatic results fast. I’m going to give tips for beginners as well as more experienced
The One Food You Must Avoid
First things first, there are certain foods we eat that literally drain away our health, our energy, or both. If you want to make positive steps towards eating a healthy diet, you have to start by avoiding them first.
I won’t go into the obvious junk foods everybody knows to be unhealthy. Instead, I’ll talk about probably one of the unhealthiest foods on the supermarket shelves, one that’s still considered healthy.
I’m talking about *cheese*. More specifically, ripened cheese (parmesan, cheddar, camembert, etc.).
In addition to being high in fat, cheese also contain certain substances that make it addictive (see the book “The Food Seduction”).
Cheese is also one of the most mucus-forming foods there is, and most people who drop it from their diet notice immediate improvements in their health.
My experience leads me to believe that if there’s one thing everybody should eliminate from her or her diet, it’s cheese.
Drop the Oil
Excessive fat consumption is related to a wide range of health problems, not just “getting fat.” Fat consumption affects how your body processes sugar, and an excessive fat consumption leads to blood sugar imbalances, such as hypoglycemia, diabetes, and even candida.
In light of all of this, there’s really no reason anyone should consume any type of oil on a regular basis. This includes olive oil, flax seed oil, hemp seed oil, and any kind of “healthy” oil you can imagine.
There’s no reason because you can get all the fat and omega-3 you can possibly need by consuming *whole* foods, such as avocados, nuts and seeds.
A tablespoon of oil contains about 150 calories. Add a few of those to your salads and you’ve already consumed a very high-fat meal!
So my recommendation is to *drop the oil*. Just get rid of it. Don’t buy it anymore. It’s okay to have a bit of olive oil occasionally when you go out and have a salad, for example, but in your home, use healthy fats from whole foods, not refined fats from oils.
The Magic of Exercise
One of the best ways to help your body regulate blood sugar and appetite *naturally* is to create a natural *demand* for food.
This means that regular exercise is an essential part of any nutrition program. Just diet alone cannot help your body process the foods you’re eating if there’s no demand for it.
One of the best exercises you can start right now is walking. I’m all for going to the gym and getting in shape, but chances are that you might just need to start walking more.
I suggest you start with 15 minutes a day, and then increase to 30 minutes, until you can do 30 to 60 minutes every day. Try to maintain a pace that is comfortable, yet a little challenging.
If you get in the habit of walking or exercising in the morning before breakfast, you’ll notice that you’ll be drawn to eating the right foods and you’ll experience less cravings and less energy swings during the day.
Green Smoothies and the Green Cleanse
Without a doubt, my best all-around tip for improving your health, needing less sleep, overcoming deficiencies, reaching your ideal shape, and overcoming cravings, is the regular consumption of green smoothies.
If you’d like to refer to my previous articles about green smoothies, what they are, and how to make them, here are 2 links:
GREEN: An Acronym for Health Success The Top 5 Ways to Eat More Greens
But here’s where I throw in a little extra. If you go for a week on just green smoothies (and fruit), you won’t believe how great you’ll feel at the end of that week.
And best of all, it’s not as hard as it seems, as long as you have the proper support and motivation.
In the “Green for Life Program”, we’ll take you through a “Green Cleanse” where you’ll experience the astounding health benefits of green smoothies.
You can do it on your own, but chances are that you might either quiet, or have questions that need clarifications, so that’s why I decided to organize that “Green Cleanse.”
At the end of that week, I’ll guarantee that your energy levels will be at least 25% higher, and that you’ll have experienced huge improvements in your health.
http://www.goarticles.com/cgi-bin/showa.cgi?C=328120

Nutrition Handouts:How to Get Rid of Your Love Handles

admin — Wed, 29 Apr 2009 11:57:21 +0000

How to Get Rid of Your Love Handles, Safely, Healthily and Permanently
In the next few paragraphs, I am going to clearly tell you why you have failed in the past to lose fat, especially from one particular part of your body. I will explain to you how you can finally lose that ugly fat forever and reveal the one thing which guarantees your success.
If you have tried to lose weight at any time in the past, I could almost guarantee that you have been lied to, you have been cheated and you have been horribly exploited. Large corporations, pharmaceutical companies, so-called weight loss experts and fitness gurus have, for years, made millions of dollars by selling us diets, pills, potions and equipment that simply do not and cannot possibly work long term. They have deliberately chosen to ignore the fundamental, scientifically proven principals governing how our bodies put on weight and how we lose it again. It pays them to keep us fat. The longer we stay fat, the longer they can continue to separate us from our hard earned cash.
No longer! The single most important thing we always need to remember is that we put on weight because our energy (calories) intake i.e. food, is greater than the energy we use up i.e. that energy that we use up through our normal bodily processes, plus that which we use up through daily activities, plus any additional exercise. So, if the amount of calories we take in is more than we use up, we put on weight. Simple.
Weight gain follows a predetermined order within our body. Men usually put it on around their mid section first. Women normally pit it on around their hips and thighs. Unfortunately, these are also the areas which tend to be the last from which fat will disappear. Disappointingly for most, we cannot target a certain area form which to lose fat. It is impossible, for example, for men to only lose fat from their stomachs to the exclusion of other areas. If you want, you can waste your money on “sauna belts,” wraps, creams, lotions, gels, pills and all kinds of other scams, but in the end you’ll discover the truth for yourself… You have to burn lower abdominal fat like any other body fat — through exercise and nutrition — and abdominal fat is simply the last place to go. Tom Venuto, author of the net’s number one book on weight loss, gives us a very good analogy to keep in mind: “Think of abdominal fat as the shallow end of a swimming pool. No matter how much you protest, you cannot drain the shallow end before the deep end. The shallow end will drain for certain, but it will be the LAST place to drain.” So, in order to lose weight from any one area, we need to have an all body weight loss plan. We must use up more calories than we take in. Its not rocket science.
The problems arise from how we decide to ensure that we use up more calories than we take in. We only have three options:- 1. Reduce the number of calories we take in. (Diet) 2. Increase the number we use. (exercise) 3. Combine both of the above.
Example three is, by far, the best option. By making small changes to the way we eat and to the way we exercise, over a period of time, is the best way to lose weight safely, healthily and permanently. Period!
The key phrase in the above paragraph is “over a period of time.” Forget completely any notion you have of losing weight quickly. You will fail. You can easily lose weight quickly with almost any diet but in the long run, you will fail. You will sabotage your body’s ability to maintain the weight loss and you will find it much more difficult to keep the weight off or to lose more in the future.
Exercise is a vital component of any weigh loss program. It is a great way to burn calories. The more calories we burn, the more weight we lose. Exercise can be anything which raises our heart rate sufficiently to get us into the zone where we are burning calories most efficiently. i.e. it can be anything from making love, to dancing, to swimming, to going to the gym.. The options are virtually endless.
Ultimately, though, what determines whether we succeed or fail is our attitude. Do we want it badly enough? Do we want it more than anything? Are we committed totally and utterly? If our mindset is right, we can achieve anything. If we set our goals properly, we can succeed. In fact, we cannot fail.
We can only become what we expect to become.
So, weight loss is not difficult. It only becomes difficult because we have chosen to look for the easy option. There are no easy options. Proper, healthy weight loss takes time. But it only requires small changes over a period of time. Our bodies are designed to change slowly. They cannot be rushed. So take the decision to do it right and you will get that body you have always dreamed of.
http://www.nomorefat4u.com
http://www.goarticles.com/cgi-bin/showa.cgi?C=328579

Nutrition Handouts:Tips for Guaranteed Healthy and Fast Weight Loss

admin — Tue, 28 Apr 2009 11:55:51 +0000

Almost everybody, at some point in their of life, has experienced weight-related problems. Most of us, women and men alike, are not content with what we see. We feel that unless we are wafer thin like the models and celebrities we see on television and magazines, we will never be attractive and beautiful.
On the other hand, there are an increasing number of obese individuals across the world. Becoming overweight has become a trend in both the West and East hemispheres. The increasing popularity of processed and fast foods have exacerbated the obesity situation. There are many diseases related to being overweight, such as hypertension, diabetes, sleep apnea, coronary heart disease, to name a few. Thus, you need to find ways to incorporate weight loss activities and good eating habits to our daily routine.
Before you start any type of diet, however, you need to go to a physician first. The doctor will tell you if your weight loss plan is appropriate for your health condition. Furthermore, the physician will also assist you in determining if you really need to lose weight and how much weight you need to shed. Many people develop eating disorders because they do not visit a doctor before drastically changing their eating habits and starting a diet plan.
If you want to lose weight fast, healthy and permanently, you need to follow the tips below.
Maintain a balanced diet
The reason why many people are overweight is partly due to an unbalanced diet. If you eat too much from one food group, you won’t be able to get the vitamins and nutrients that your body need.
A balanced diet is composed of protein, dairy food, a little bit of fat from healthy oil, fruit and vegetables, and good carbohydrates — at least 5 portions every day. Many professionals suggest a diet that is composed of mostly carbohydrate, moderate protein intake, and a little bit of fat.
However, there are many diets espousing a huge amount of protein intake and a dramatic decrease in carbohydrates. Before you apply such diets to your daily routine, you need to talk with a physician first. This high-protein diet may not be ideal for some people, such as those with kidney disease.
Increase servings of fruit and vegetables
Fruits and vegetables are good sources of vitamins and minerals that our body need. Such food supplies us with vitamin A that is good for our eyes, vitamin C that boosts our immune system, beta-carotene that helps protects our body from the damage of free radicals, and nutrients.
Most fruits and vegetables are high in fiber and low calorie, so they also help clean our colon and make us feel fuller. Canned fruits and vegetables are acceptable; however, there is no substitute for the real thing.
Stay away from junk food and sugar-loaded drinks
Try eliminating junk food and soda from your diet for a week or two, and you will surely feel and see the difference. Maybe the reason why it is called junk food is due to its poor nutritional value. Try looking at a junk food’s label, not only is it full of saturated fat, but also usually high in salt or sugar, or both.
Aside from water, most of the things you drink are also loaded with calories. Soda and sweetened fruit juices are mainly sugar. Thus, no matter how little you eat, but if you still drink lots of soda and sweetened beverages, you will still continue to gain weight.
Don’t skip breakfast
Even if you are in a hurry or late for work or school, you need to grab a bite. It would be better if your breakfast is healthy – probably an apple, oatmeal and a glass of nonfat milk.
If you miss breakfast, you most probably will feel hungrier the rest of the day. In order for our body function properly, we need energy from the food we eat. If you skip breakfast, or a meal or two, your body’s metabolism will slow down to compensate for the lack of energy supply.
More often than not, people who skip meals, particularly the first meal of the day, will binge later in the day. So, even if you skipped breakfast, you will have a tendency to eat a lot during lunch or dinner.
Start exercising
Many of us spend an extended number of hours in our offices. We get stuck sitting down in front of the computer for more than eight hours. When we get home, we spend another hour or two to check e-mails and chat with friends. Thus, we don’t expend most of the calories from the food we eat and those excess calories go straight to our belly, arms and thighs.
If you want to increase your metabolism, you must start exercising. Brisk walking is a good way to start your exercise routine. If you do not have time to go to the gym, you need to find ways to increase your activities. Try sports activities that you will enjoy – boxing, badminton, or spelunking. There are many to fat burning activities to choose from.
The tips above will not let you lose 10 pounds overnight. However, in the long run, such changes will help you become healthier and fitter. The weight loss you will experience will be more permanent.
http://www.goarticles.com/cgi-bin/showa.cgi?C=328965

Nutrition Handouts:Muscles Building

admin — Mon, 27 Apr 2009 11:54:18 +0000

Bodybuilding is a career and like most careers you have to be willing to invest a large amount of time and energy into it. Most bodybuilder spends the better part of 5-6 hours at the gym 5 days a week. They also spend time registering for competitions and making sure their bodies get the necessary food to grow. Building big muscles takes hard work. The guys and gals you see in the muscle magazines have spent years and have put in hours of hard work in the gym. They have perfected their weight lifting routines that are best suited for their particular physiques. Muscles Building is the process of developing muscle fibers through the combination of weight training, increased caloric intake, and rest. Bodybuilding originated from the Greeks believe it or not. Their basic idea was to rejoice the human body and its functions. Back then, however, it was much different than it is now. They weren’t so concerned with symmetry, just being huge and strong.
Today’s idea of being equal along with being massive and strong stems from the Victorian ages. Now, bodybuilding and strength training is considered mainly for health reasons and just to look good. The key to Building Muscle is diet and exercise. Exercise will recover your muscle tone, help you control your weight, reduce your blood pressure, help prevent heart disease, and it will improve the functioning of almost every one of your essential systems, from digestion to sleep. The amount of exercise you do depends on the shape you are in, and what you believe your ideal physique to be. When creating a muscle building treatment, it is important to keep in mind your level of weight training experience. If you do not have a great deal of experience it is important to ease into a weight training routine. As a rule of thumb, three to four workouts per week of at least thirty minutes should keep you healthy. It is essential to do research, or consult a nutritionist when figuring out a diet which will support you in building muscle. A well balanced diet is critical when building muscle.
5 Easy Steps For Bodybuilding
* Find A Great Gym. If you are serious about bodybuilding, you’ll need more than just a standard gym offering yoga. You need a gym that is packed with the equipment that you need and all of which is in good solid working condition.
* The best way to bulk up is to use a professional trainers, you know what needs done and you know you can do it by yourself, but when you use a professional, you’ll see results faster and safer.
* Safety is necessary no matter what. Develop a personal plan, hopefully with the help of a professional, to help you reach your muscles building goals.
* Eat right. Not only do you need to eat a good amount of food, but it is also important to eat the right foods. Your body will crave meats and proteins as it builds muscle.
* Dedicate yourself. Make sure that you are 100% motivated and dedicated to becoming the bodybuilder that you want to be. Successful bodybuilding can only come from hard work.
For more Health Articles kindly visit our website: http://www.getnutri.com/articles
http://www.goarticles.com/cgi-bin/showa.cgi?C=329163

Nutrition Handouts:Simple Ways to lose Weight

admin — Sun, 26 Apr 2009 11:53:01 +0000

Most people, especially women, are almost always conscious of their over-all appearance. Some women are notorious with keeping up with their daily routine of hygienic grooming or facial regimen, let alone dieting The notions of being beautiful had evolved through time. It was during the Renaissance period where being fat or curvy had been the trend and was deemed as beautiful. Skinny women then had been looked upon with pity for being unattractive.
But it was during the late 20th century when being-pencil thin had been the rage are being offered the best part for modeling shows and stints.
Still, there are some women today who are into being physically fit, that is, they go through great lengths to be able to live a much healthier lifestyle. Being physically fit mean loosing the excess fat or pounds that can lead to various health problems, this is usually accompanied with other strict regimens to be observed to ensure of healthy living.
Loosing weight can be attained through the following simple steps or tips:
Fiber-filled diet. Some current research states that increasing fiber-rich food intake may help in weight loss since it helps in the digestion process and makes the individual feel much fuller for a relatively longer period of time.
Still, sudden increase of fiber in the diet may result to bloating and gas, thus it should only be increased gradually.
Foods rich in fiber are apples, lima beans, bran flakes, turnip green, pears and whole grains like wheat breads and pasta.
Drink lots of water. Water aids in the flushing out of toxins in the body. It promotes proper kidney functioning and replaces lost fluids during day through, for example, sweating. This also makes the individual feel fuller.
This aids the metabolism and helps in burning out more calories.
Exercise. It is through exercise that additional or extra fat and calories are burned. One need not always go to the gym to be able to complete the required exercise regimen.
Simple house activities may make up for time at the gym. For example, cleaning or mopping of the floor and cleaning of windows may be accounted for burning some calories unnoticed.
Gardening and putting up of laundry may slightly help tone the arms, bending to pick-up clutter exercises the hips and simple playtime (i.e. running or simple walking around the park) may likewise help burn some calories.
Discipline. Eating sweet goodies such as chocolates and cakes are not totally forbidden for those who aim on loosing weight. Eating in moderation is the key.
One needs not totally deprive themselves of their favorite food, but they must be guided and consume foods according to the scale of the food pyramid.
The tip of the pyramid (occupying the smallest space) covers the sweets (cookies, doughnuts, soda and cakes), while the biggest part that should be on ones daily diet is that of the grain group (rice, pasta, wheat).
The market today offers various forms of weigh-reduction aiding products. What the consumer probably is not informed about is its probable side-effects, which, could be fatal if not properly administered. Below are some the common dieting schemes being offered:
1.Diet pills. Some pills states that an individual may start to see results after only several months (for some, weeks) of ingesting it.
Taking diet pills have several side effects. It may be one or more of the following:
Loose stools or maybe constipation, restlessness or trembling, urinary tract disorders, dry mouth, headaches, nausea, heart , palpitations
Some rare side-effects may include:
Hallucinations, hives or rashes, numbness usually on one part or side of the body,etc
2.Surgical procedures. Some individuals may go through the Roux-en-Y gastric bypass or the vertical banded gastroplasty. These procedures are usually performed on individuals with morbid obesity that failed at medically restricted diets or has serious medical problems that may be reduced with weight loss.
Still, the procedure poses great risks on the part of the individual concerned. Probable side effects may include the following:
Lung blood clots, partial collapse of the lung/s, post-operative pneumonia, wound infection, hair loss, ulcers, micronutrient deficiencies, gallstones, abdominal abscesses,
An individual who rapidly looses weight should be wary and has to seek medical help immediately. This may be due to several health conditions that can be fate of left untreated.
Some causes of rapid-weight lose can be the following: Bulimia or anorexia nervosa, some form of cancer, may be symptom of some underlying disease
Still, it is best to stick to the natural ways of reducing weight if one wants to reduce fat, since this is what Mother Nature has intended for, and how we are built for.
http://www.goarticles.com/cgi-bin/showa.cgi?C=329865

Nutrition Handouts:Lessons From a Boomerang

admin — Sat, 25 Apr 2009 11:51:47 +0000

Resiliency: What does that word mean to you?
To me, it means learning from mistakes and using that knowledge to create positive change. Being resilient in the face of adversity requires that a person be honest enough with him or herself to see their own mistakes for what they are without blame (self or others), reflect on what could have been done differently and have the courage to try again. Resiliency involves taking the “if only….” Statement and transforming it into “next time…”
Recently, I came across a statement published in the American Journal of Clinical nutrition that said 90% of successful dieters had failed before with many of the dieters reporting several gains and losses before achieving their goals. By itself, the statement is pretty uninformative, but it does say one thing: the successful dieters didn’t give up. In fact, I would venture to speculate that most of these people kept trying different things, learning with each failure what worked and what didn’t until they found what worked for them.
It has been my observation that the same thing is true for exercise and fitness. What’s the difference between a really fit person and one that isn’t? The fit person doesn’t let failures like choosing a fitness program that they don’t like or otherwise doesn’t work for them stop them. They take the knowledge gained from their mistakes and use it to move forward.
Isn’t this how champions are made?
Can a couch potato become a champion athlete? Of course! It takes more than just the intention to do it, though. It takes commitment and a mindset change. It takes being honest with yourself about your motives. It means releasing your fear of change, fear of failure, fear of success and dependence on other people’s opinions of your choices. It involves looking at past attempts and reflecting on both the good and the bad about those attempts without judging yourself negatively.
Let’s use an example of a fictional person named Roger. Roger is a successful scientist and has a lovely family. He’s happily married, has three children and all the “trappings” related to his success. Life’s good. He has one thing in his life that bothers him: his health. When he turned 38, he started to show medical signs of years of inactivity and overweight – high cholesterol. At age 40, he knows he needs to do something to improve his health, but the motivation isn’t stronger than the “pain” of changing his lifestyle….yet.
Over the years, Roger has sporadically gone to the gym and not eaten too much “junk” food but he has never been particularly motivated. He chose to be too busy to make his own health a priority. Whenever he starts a new fitness program and gets frustrated he feels like a failure. Failure is a very uncomfortable feeling for Roger. He doesn’t like it, so he runs from it.
Wham! One day he has a mild heart attack and ends up in the hospital. The pain of change just became less important than his motivation to be healthy! Roger must change his life or lose it. BIG motivator. Sadly, this type of earth shaking experience is all too often the impetus for change.
Roger no longer has trouble with mindset changes when faced with the alternative which is possibly premature death. But what about our second fictional person, Elizabeth?
Elizabeth is 35, has a successful career, great family and no health problems. She has always felt healthy and is mildly active. She intends to work out 4 hours per week but usually only manages on average two hours per week. She is always “dieting”, going from one fad diet to the other. She feels like she has 3 kilos (6.6 pounds) too much weight. Not enough to impact her health.
So, what really are her honest motives to change? Does she have any? When she is honest with herself she knows she is motivated by the way her body looks. This makes her uncomfortable because she feels that other people would think she is vain or superficial (I am sure that her husband doesn’t mind one bit that she wants to look good!). This uncomfortable feeling is keeping her from changing her mind set and developing strategies for success. All because of other people’s opinions about what should or should not be important to her.
See why it’s important for Elizabeth to reflect on her fears and impediments to fitness success? It’s also important for her to come to terms with the idea that what she has been doing hasn’t accomplished what she wants it to. Then, she will need to identify and embrace changes that she decides will work for her. This self reflection will lead her down her own personal championship road.
Real lasting change comes from resiliency… growing from our mistakes. Champions are made one mistake at a time! Like a boomerang, they always come back for more.
http://www.goarticles.com/cgi-bin/showa.cgi?C=330478

Nutrition Handouts:Weight Loss Tips You Should Know

admin — Fri, 24 Apr 2009 11:50:19 +0000

So many people are engaged into some form of a weight loss program these days. A great figure has become one of the best assets a person can have. Aside from that, it is a well known fact that obesity brings a lot of sickness with it. These reasons make the weight loss industry earn millions of dollars.
Because people are dying to be in perfect shape, the gym business is doing very well. Also, weight loss products and supplements are fast becoming to become a multi million dollar industry. There are even some who tried expensive surgeries just to sculpt their bodies. People are really desperate in making themselves look good that’s why they don’t mind paying much. In fact, they could be paying too much for something that they can avail of for a lower price.
You could actually apply some cheaper, yet effective, weight loss tips. We’re very lucky today that we live in a very scientific world. So much has been researched on how to effectively lose weight. Unlike years before when weight loss programs were mere speculations, you can be sure that right now, the weight loss tips available are scientifically founded.
If you try to search the internet, you’ll sure to end up with hundreds of results on how to achieve a better figure. You’ll even get some advise from fellow readers on how they have maintained their weight. You won’t have to remain vague when it comes to losing wait when you have a lot of outlets to turn to for some great weight loss tips.
Basically, the main components of any weight loss program is to have a healthy diet and exercise regularly. You vary the gravity of these depending on your desired results. For example, if you need to shed off several more pounds, you may have to eat considerably less and do much more exercises.
For starters, reduce your fat intake. Begin by eating less junk foods and chocolate. You could also minimize drinking beer or soda. It is important to be able to gradually adjust your body to eat less. Crash dieting is not advisable since it might just shock your body.
Follow a balanced diet. Try eating more fruits and vegetables. You may have to get yourselves one of those weight loss supplements to make sure that your body is still getting enough nutrients. It would be better to consult professional on what kind of diet you should follow, so as not to run the risk of malnutrition.
Of course, you could just conveniently search the internet for diet plans. Just try to search for a plan that fits you. There is no diet that is perfect for everybody. For example, if you suffer from a deficiency of some kind of vitamin, you would choose a diet that does not reduce intake of this vitamin. Some people might also need a high-fiber or low-salt diet. It depends on your current health state.
Taking your dog out for a walk would also do your body good. Simple stretching exercises could come a long way. Exercises are also great excuses for not eating. Instead of driving your car around the next block to get a few groceries, you can take a walk instead to the grocery store. In that way, you can’t go through the drive in fast food you’ll pass in the next corner. Basically, all you need is a lot of self control. I know, it’s not as easy as it sounds. It really is difficult to control one’s appetite especially during parties where lots of delicious are available for free.
It’s also not so easy to exercise regularly. But if you want good results, you have to work on it. Exercising may seem to be a hassle on the first few weeks, but once you get the hang of it, it’ll become a habit. Then, you’ll find exercising to be one of the daily routines that you just can’t live without.
Pills may give you a thinner body in a shorter period, but once you stop taking them, you’ll return to your old habits, thus making yourself fat again. I am aware of the much pressure placed on the not so thin people, but you shouldn’t compromise your general health just to get an attractive figure. To effectively reduce weight, you don’t need drastic results, you need a change of lifestyle.
http://www.goarticles.com/cgi-bin/showa.cgi?C=330794

Nutrition Handouts:How To Get In Shape Quickly

admin — Thu, 23 Apr 2009 11:49:07 +0000

Everyone wants to know how to get in shape quickly and effortlessly. Unfortunately, there is no real way to get into shape without putting forth some effort. The good new is you can use techniques that will yield excellent results in little time at all.
It is important to make a distinction between learning how to lose weight and learning how to get in shape. There are plenty of individuals who are thin but in awful shape. Just because a person is skinny does not make that person healthy.
Healthy individuals who take pride in maintaining a consistent exercise routine are often a little meatier than your average runway model. Many of us spend quite a bit of time researching how to get in shape and we put those suggestions into action. Starving and over exerting yourself will not get you very far.
When I was a teacher in high school I saw so many young girls taking an unhealthy approach to getting into shape. They often skipped breakfast and picked at a few vegetables during their lunch breaks. These girls were not learning how to get into shape. They were learning how to deplete their bodies of important nutrients.
The result was often young ladies who were thin and tired. Many of them had difficulty concentrating and some couldn’t run a single lap around the gym. I found this to be very upsetting because there is no reason for this. Fortunately, the girls’ physical education teacher took action.
The gym teacher started a “learn how to get in shape” program for her students. The girls were thrilled to earn credit for this program. They learned about using core muscles for strength and support as well as ways to build lean muscle mass. Part of the focus was feeding those muscles to get the maximum results.
They engaged in healthy exercise programs that weren’t too overwhelming and they learned to appreciate the difference between learning how to get thin and learning how to get in shape. The program was a geat success.
In fact, the program was so popular among the students that the staff, including myself, became involved. We served as models for the students who helped their teachers learn how to get in shape. My pupils were excited to see that I bought a treadmill and started a consistent workout plan.
The “learn how to get in shape” program created by this innovative gym teacher is a great example of how an entire school can work together to encourage healthy diet and exercise routines.
http://www.goarticles.com/cgi-bin/showa.cgi?C=330934

Nutrition Handouts:How to Sculpt Great Looking Shoulders

admin — Wed, 22 Apr 2009 11:47:44 +0000

Nothing looks better than nice broad shoulders. They are a nice complement to big arms and will make your waist look smaller. Plus strong shoulders are the core of upper body strength. The following workout can be done from home or a gym because it uses dumbells to build and strengthen the shoulders. Follow this program for 6 weeks to get a great looking pair of shoulders. Here are the 4 exercises to use:
Dumbell Shoulder Presses – Sometimes called the militarty press. Start with the dumbells just above your shoulder. Press them up and almost touch then lower them back to the original position. Upright Dumbell Lateral Raises – Stand holding the dumbells down at your sides then raise them out to the side until they are at shoulder level then lower them back to starting position. Dumbell Front Raises – Stand holding the dumbells down at your sides then raise them out in front of you to shoulder level 1 arm at a time then back down to the starting position. Bent-Over Dumbell Lateral Raises – Standing bent over at the waist with your knees slightly spread. Raise the dumbells out to the side even with your shoulders and then back down again.
Properly stretch and warm up the shoulder muscles before starting. Remember extremely heavy weights are not necessary. Avoid injury by using a manageable weight with proper rest, about 2 to 3 minutes between sets. Start out with a fairly light weight that you can do about 15 to 18 reps without to much intensity and using proper form. Do 3 sets of each exercise. Week 2 add 1 or 2 reps per set. On week 3 add 2 1/2 to 5 pounds to the weights and go back to 15 to 18 reps. Week 4 add 1 or 2 reps per set. Week 5 add 2 1/2 to 5 pounds more. And week 6 add 1 or 2 reps per set. This will help you gradually increase your strength. This program should only be done 3 times within 7 days, meaning after 3 workouts there will be a 2 day rest. Proper rest and nutrition will go a long way to help you reach your goals.
Remember to always consult your doctor before starting any diet and fitness program.
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Nutrition Handouts:Best Muscle Building Protein- The Secret Is Finally Revealed Part 1

admin — Tue, 21 Apr 2009 11:46:07 +0000

What is the most important component in building muscle size? Well lets say I was a magical genie and by a nod of my head I gave you the world’s best home gym. I mean every piece of equipment you either needed or just plain wanted. And what if I bestowed upon you the best training program. Yes, I if I were really a genie you would just wish yourself a great body right? Well I’m not that type of genie. You have to work for it. And now lets say you were only allowed to ear 1100 calories a day. How big would you body get?
NOT big at all.
Proper nutrition is as or more important than training. The muscles in order to grow must have at least these 3 key elements:
Progressive Overload: You must continually push yourself to increase the weight or resistance used in your workout, whether you are using free weights, reistance bands or any other exercise equipment. Nutrition: Your body must have the proper amount of protein. For practical muscle-building and body-composition improving purposes, the important thing is to consume between 25-50 grams of complete protein (depending on your needs) every three hours Rest: You want to give your body enough time to recuperate and rebuild the muscle. The major benefit of training is that it breaks down muscle tissue. The better your immune system and the higher your natural testosterone levels the more muscle and you will be able to put on. Unfortunately all of us men are fighting the clock on this one.
Protein Powders Protein powders can be a very useful supplement. I use them myself – although I do not depend on them. Your primary source of nutrition should come from whole foods.
One thing you want to keep in mind when considering protein supplements is that much of the information about supplements comes from the companies that sell them, and they often make it sound like you NEED to use them or that they are superior to food.
The next time you read an article about protein supplements, keep in mind who is writing the article. Don’t be surprised if you get a sales pitch at the end of the article with an 800-number for easy ordering. This is why I recommend guys like Will brink, who are independent researchers.
Then you have endorsements. If a bodybuilder ever recommends a particular brand of protein, or makes outrageous claims like, “I gained 15 pounds of solid muscle just by switching to brand X protein”, check to see if they have an endorsement contract.
I have to laugh when I read that a bodybuilding champion claims to have built their physique by eating 50-80% of their calories in the form of protein powder, while they have a contract with the company that makes it. If anybody is extremely gung-ho about a particular type of protein, look for the bias – it’s usually there.
End Of Part 1- In Part 2 you will discover the one type of protein that builds muscle super fast!
http://www.goarticles.com/cgi-bin/showa.cgi?C=331686