Weight Training Decreases Stomach Fat
November 26, 2009 | Leave a Comment
You might be thinking, Duhh…. I know this already. But does your diet plan includes weight training? The American Heart Association, U.S. Department of Health and Human Services, and even the American College of Sports Medicine encourage people to participate in aerobic exercise to help control weight and improve metabolic health. There is more and more proof that weight training is the key ingredient of a good exercise program. Regular weight training, encourages fat loss, improves metabolic health and builds strength.
Weight Training Promotes Weight Control
A study initiated by Robert Hickner through the East Carolina University researchers, proved that weight-training showed great increases in:
- Energy levels
- Metabolic rate
- Fat use in both obese and slender men and women especially the stomach area
- and more!
Final Thought
No matter what your goals are, you cant reach it without weight training.
source: Journal of Applied Physiology, in press; published online March 5, 2009
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The Best Ab Building Exercise
November 26, 2009 | Leave a Comment
The most effective thing to do when you’re serious about building your Abs is to select exercises that trigger the abdominal muscles. At the same time, you have to decrease activation of the hip flexors and focus on the spine. Scientist measure muscle activation levels during certain exercises. During this process, scientists place electrodes on a muscle belly. The muscles that work the hardest display increased electrical activity in the EMG.
Kevin Parfrey, a Canadian researcher, compared hip flexor muscle activation during twelve different variations of sit-ups. And the Winner is….
Bent-knee sit-ups, with out feet support
This is very similar to the good old sit up except it’s with out feet support (with out some one holding your feet down or tucking under things) with the hands flat at your sides, sliding during a curl-up. This is the king of the sit ups and crunches, it produces the most abdominal muscle activation — it also decreases the movement of the hip flexors, isolating your abs.
So, the next time you do curl-ups, try separating the large six-pack muscle (rectus abdominis) and decrease the activity of your head, neck and shoulders. This form of exercise overloads and isolates your abdominal muscles, without overloading your sensitive neck muscles and spine.
Applied Physiology Nutrition and Metabolism, 33: 888-895, 2008
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Best Way For Long-term Weight Loss?
November 26, 2009 | Leave a Comment
Sure, you can starve yourself and go through stress, fatigue, mood swings and even pain for not eating and have those pounds drop. But you don’t need to be a health professional to tell that starving your self is not the best way to lose weight.
Researchers from Harvard School of Public Health did 18 weight loss studies by utilizing a statistical method referred to as meta-analysis. During the study, they compared the results of exercise plus diet vs. diet alone on body mass and weight loss.
Participants in the study (lasting approx. 2 years) lost around 2.5 pounds more when they combined diet and exercise as compared to just dieting without exercise. The average weight loss in the studies was very low — they only lost 15 pounds. Some of the participants regained most of the weight on both weight-loss programs. The dropout rate in many of these experiments is 65%.The good news is, in one study, participants kept a 5.6 reduction in BMI for around 6 years.
Calorie Reduction + Daily Exercise = Weight Loss
So, to be successful at losing weight, you should reduce your calories, exercise daily and reach out to people who are positive about your weight loss goals such a support groups.
Try:
- Mediterranean Diets
- AND
- Daily Exercise
It’s important to remember, weight loss is a way of life — not a solution that’s temporary.
Source: Obesity Reviews, 10: 313-323, 2009
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Brown Fat Get Rid of White Fat: What’s Brown Fat?
November 26, 2009 | Leave a Comment
Over 30 years ago, some scientists believed that Adipose Tissue (BAT) controlled obesity.
What is BAT?
BAT is a high energy tissue that changes food energy into heat and stores white fat energy. On the other hand; some researchers were actually skeptical about this idea because there wasn’t that much within humans. However, the invention of Positron Emission Tomography (PET) actually changed opinions.
What is a PET/CT Scan?
Positron Emission Tomography /Computed Tomography, or PET/CT, is a dedicated scanner which incorporates both PET and CT technology into a single unit. PET/CT is a whole body scan that can effectively detect and evaluate many types of cancer earlier and more accurately than any other imaging tests. PET/CT is also helpful in diagnosing certain neurological conditions such as uncontrollable seizures or Alzheimer’s disease.
It’s basically 3D X-ray in colors with High Definition.
How Does Invention of PET Help Me?
In order for you to get PET scan, the hospital injects you with radio active glucose! This radio active sugar helps detect and catch your body in action, and it activates your brown fat.
Other than detecting brain problems, and cancers accurately in HD, you also burn calories equivalent to intense fitness exercise.
Energy Metabolism Works through Several Coupled Reactions
In other words, energy is released by breaking down carbohydrates, proteins and fats. It is then gathered in other reactions, for example, a high energy chemical like ATP synthesis or storing carbs and fats. Uncoupling happens when energy from a meal is broken down and released as heat rather than capturing it as ATR Brown fat and changing food energy into heat.
Two ounces of this metabolically active tissue (the brown fat) can burn a total of 500 calories daily. Drug companies are trying to come up with a pill that will increase your metabolism by controlling uncoupling in brown fat. As a result, this controls body fat. Increasing brown fat activity and production can encourage weight loss and help people conquer obesity altogether.
Final thoughts
There’s nothing we can do right now to increase the brown fat in humans but keep your eyes open for a new drug made with radio active sugar!
Source: Obesity Reviews, 10: 265-268, 2009
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Boost Your Immune System with a Massage
November 25, 2009 | Leave a Comment
Winter is rolling around the corner. Which means we have to be careful not to catch any cold or flue. And the most recent research tells us “relax and enjoy a nice massage” for cold/flue prevention. A massage not only relaxes the muscles after a tough workout, it can also boost your immune system.
According to a Spanish study, a post-exercise massage may prevent training related colds and even the flu. During the study, both women and men were given a mild electrical stimulation (control treatment) or a massage after 3/30-second maximal exercise sessions on a exercise bike. The end results proved that the massages actually boost levels of immunoglobulin hormone that controls the immune system.
*Immunoglobulins, also known as antibodies. Antibodies are made by the body’s immune system in response to bacteria, viruses, fungus, animal dander, or cancer cells. Antibodies attach to the foreign substances so the immune system can destroy them.
Source: Journal Strength Conditioning Research, 23: 638-644, 2009
