Newsletter | The 50 Zone Magazine : Mens Information On Wellness, Health, Weight Loss, Nutrition, Women, Style And Fashion - Part 2

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Underwear

Underwear

by James Kelly

I want to talk about underwear. Did you know that the Egyptians and the Romans wore underwear? They didn’t call it underwear, that is a more modern term for them. They probably called them bag of straw the chafes.

Today’s modern underwear come in a variety of styles: briefs, boxers, bikinis and thongs.

Briefs usually have a large band that sits at the waist, a front fly and fabric that covers everything from the waist to the upper thighs, with full coverage of the butt.

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Respiratory Health and Aging

by Bob Gurney

Changes associated with aging include both structural and functional aspects of the respiratory-pulmonary systems. Such changes can limit participation of older adults in both moderate and strenuous physical activity.

Question:

What are some respiratory structural changes as we move past 50 years of age?

Answer:

  • Reduced alveolar elastic recoil
  • Changes in chest wall structures (bones and muscles)
  • Decreases in respiratory muscle strength
  • Reduced alveolar surface area
  • Reduced structural integrity of respiratory passages (trachea, bronchi, bronchioles)

 

Note: reduced or loss of alveolar elastic recoil is the most dramatic structural change, and can lead to a progressive increase in residual lung volume (RLV). RLV, also referred to as residual volume (RV) is the volume of air remaining in the lungs after a maximal expiration. RV increases in individuals with chronic obstructive lung disease and also as the anatomical structures weaken with aging.

Question:

During the normal aging process, changes are evident in maximal oxygen uptake (VO2 max). What are the changes? What is the evidence of regular exercise on the aging changes of VO2 max?

Answer:

VO2 max tends to decline 8% to 10% (approximately) per decade after age 30. Research studies have illustrated that these values may be as great as a 24% decline per decade after age 30. Studies have informed us that regular exercise (aerobic) training regimes demonstrate a reduction in the age-associated decline in VO2 max, and this has partially been attributed to decreases in maximal heart rate and stroke volume, thus a decrease in cardiac output.

Question:

What are the functional changes in respiratory measures with aging?

Answer:

Maximal ventilation (VE max) declines with age.  However, there is a higher submaximal VO2 and VE, therefore the ventilator equivalent (VE/VO2) is higher in older adults. Changes in lung functions with older adults, make it more difficult to move air in and out of the lungs, but do not demonstrate limitations in pulmonary gas exchange. During low-moderate exercise older adults tend to increase ventilation by increasing tidal volume versus breathing frequency (more common in younger people). This increase in tidal volume may act as a compensatory mechanism to the structural-functional changes with aging.

Age related structural and functional changes are summarized as follows:

  • Increased stiffness of costo-vertebral joints (structural) may lead to increase kyphosis (functional)
  • Decrease in compliance of chest wall (structural) may lead to increased work efforts of breathing (functional)
  • Decreased size of alveoli and alveolar ducts (structural) may lead to reduced efficiencies of mixing alveolar and inspired air and decreased surface area for diffusion (functional)
  • Decreased number and thickness of elastic fibers (structural) may increase the air flow resistance in small airways, decrease in elastic recoil of lungs, decrease in vital capacity and increased residual volume (functional)

 

Although these structural and functional changes are inevitable with aging, healthy older individuals who engage in regular exercise have demonstrated better adaptations to the changes, versus the more sedentary older individuals.

Author: Bob Gurney

Email: navigatingforsuccess11@gmail.com

You can connect with me on Linkedin – Robert (Bob) Gurney

The Hair Cut

Hairstyle

by James Kelly

So…hair, or more specifically, the hair cut.

When did men start cutting their hair? There is a popular line that Stone Age man believed that good and bad spirits entered the body through the hair. It was said that the only way to rid the body of bad juju was to cut the hair. Sounds logical to me.

So what’s up with all the crazy styles in between?

 

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The “Pebble” Series

Part 1: What pebbles are in your bucket?

By: Lars Gustafsson

“Discovering and taking out the stresses of your body and mind is like taking pebbles out of a bucket to allow it to carry more water…  water being the metaphor for optimal health, vitality, joy, abundance and freedom.”

As Jeff Sutton – my close friend and health mentor – said these words in our last bio-feedback consulting session yesterday, I was instantly struck with the profound nature of this comment.

In this analogy water represents health, abundance and a life filled with joy and vitality… while the pebbles represent all the layers and levels of stresses in the many forms they take in our bodies, minds, consciousness and hearts… consciously or unconsciously.  The inner emotional aspects to pebbles in the bucket are the most profound limitations in our lives… keeping us from expressing our highest and greatest natures.

In the course of our lives there are many, many things that stress us that we take for granted, many brought about by the influence of a paranoid society, TV, ridiculous inundation of negative news, loving and often well meaning adults, parents and leaders … and many, many other subtle forms of habits, environmental, work and life dynamics, and beliefs we absorb and make our own.

As children we are inundated with a plethora of fears to ‘hold’ us within a pattern of living that supposedly keeps us ‘safe’.  I recalled in my discussion with Jeff how as a child growing up in the village in India, I was constantly allowed the freedom to ‘disappear’ for the day with my tribal friends.  We explored areas of jungle, rivers, streams, fields, roads, and paths laden with dangers the average Canadian parent would “freak out” at!  Everything from extremely venomous snakes to dangerous bugs and spiders were lurking under every rock and bush that we came across.  I am certain that in our modern times the leash we have on our children would make my childhood seem like a very, very ‘wild’ time.

Jeff was reminiscing about his childhood, and how the leash his parents had on him was virtually non existent.  He was commenting how the society we live in imposes a reality that forces him to keep a fairly tight leash on his children, simply by virtue of all the ‘dangers’ imposed on us by our ‘modern’ times.  He talked about how, as a child, he would walk a mile to and from school four times every day, roaming through bushes and forest, and spending the entire day outdoors… far from the ‘safety’ of adult or parental supervision.  He said that he has met many people who have known and unknown phobias from all their restrictions and constrictions that literally confine their life experience into a very, very tiny existence!   He and I both recognized that our jobs as health guides are occupied mostly with helping people find and remove these pebbles from their lives … so that for once they can “see” beyond their own limitations and allow more health, abundance and joy into their lives.

We both came to the agreement that because of our ‘free’ childhood our ability to identify and honestly look at all the ‘pebbles’ in our bucket is much, much easier than many who grow up with a tighter leash imposed on them.   We also recognized that what you may be doing in one area to experience freedom may be adding more pebbles to your bucket.  This is especially true in the area of health and nutrition.   May people we have met, over exercise, take way too many supplements, and lead lives of incredible restriction in the futile effort to be as healthy as possible … when in fact all of these things and the beliefs around them may in fact be the very stressors that will eventually catch up with them.  Perhaps you’ve heard or read of people who literally ‘drop dead’ from a heart attack in the midst of the plethora of ‘healthy’ things they are doing?  We have!

Instead of dropping all of these healthy things there are many other layers to this that you may not be aware of.   Many other pebbles in your bucket may be ‘edging out’ the ‘good’ you are trying to do … and some of these ‘good’ things may be part of the adding of the pebbles!

So how honest are you willing to be right now with yourself? 

How important are your goals of living in an expanded reality?  

How many pebbles are in your bucket?

Give yourself a moment to take out a pen and paper and jot down as many ‘rules’, nutritional and life habits, beliefs, situations, relationships, financial, self imposed expectations, expectations from others, work and life dynamics, environmental and spiritual beliefs that cause you to feel any sensation of discomfort, dis-ease, pain, fear, guilt, anger, resentment and ANY sensation that you are being ‘boxed or fenced’ in.

Here’s a short list to get you started…

“I find myself feeling guilty about eating or drinking _____________.”

“I can’t stand ‘so and so’ at work, home or the gym.”

“I wish my boss would recognize what I do and my value.”

“I worry for my kids and the things they are doing, thinking, etc.”

“I worry about the economy, political situations in the world, and uncertainty.”

…. Ok, you get the idea … now it’s up to you to write as many things down as you can think of … and keep this list going … it’s your key to freedom.   You may instantly recognize that you can ‘toss’ some or all of these away … and as you do you will literally FEEL the relief and “openness” wash through you.  This sensation is literally opening up your genetic potential, allowing your body to absorb more nutrition, and enabling it to heal, repair and Detox.

When we knowingly or unknowingly ‘agree’ to hold on to too many habits and beliefs we begin to add way too many pebbles to our buckets.   Every one of these things you have listed is keeping your bucket filled up, and no matter how much you exercise, how perfectly you eat, or how immaculate your life may look and feel on the surface … your bucket may be full!

No matter how hard you try, strain, or how much pain you attempt to endure … you really are not emptying out the fundamental stressors that are always keeping you from truly experiencing the full expression of your genetic, emotional and human potential.  You MAY be loading in more!

In the next parts of this series I will begin to provide the specific processes and steps to identify and remove these pebbles in your life.   Some are bigger than others, in fact they may seem at this moment to feel like huge rocks, but you will find that we can get them taken out and solved with new nutritional, mental, physical and spiritual habits.

You will learn how to use just a few very simple habits to not only find and remove ALL the pebbles in your life, but prevent them from ever being put back.

For now — contemplate the list you have made.   Take time to look at each item and ask yourself how you can switch that situation, habit, belief or dynamic around and release it… or the limiting emotion around it.  Often it’s simply a perception shift, a new way of looking at things from a broader perspective that will help you easily and effortlessly take out each pebble one by one and toss it.

I’ll close for now, wishing you the ultimate life, free of all the pebbles in your bucket!

In health and inspiration

Lars Gustafsson

Founder: BodyMind Institute

www.bodymindinstitute.com

Swimwear

by James Kelly

So how long have swimsuits been around? Since it was called a birthday suit, that’s how long.

Did you ever wonder why we even wear swimsuits in the first place?

It wasn’t until the 18th century that “swimsuits” were invented mostly for the purpose of hiding the human body because the moral times changed and it became inappropriate to be naked in public.

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Eyewear

by James Kelly

It seems that there was no such thing as glasses in the time of the ancient Egyptians or Romans. At least there is some written documentation alluding to the fact. Back then when you became too old to see properly you just hoped you were wealthy enough to have slaves to read to you or at least give you updates at the forum as to whether or not your gladiator won!

The Chinese supposedly developed spectacles over 2000 years ago.

Some say that the first ones were made between 1268 and 1289, but no one really knows who made the first pair.

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Nervous System Health

Nervous System Health and Physical Activity

by Bob Gurney

During the months of November and December 2011, Kinesiology/Physical Education students – University of Alberta – PEDS 409 – Research Methodology, provided a presentation, as part of the course assignment requirements. The students are as follows: Lauren Glenister, Amy Heidebrecht, Claire Altares, Jaclyn Ellis, and Christopher Hills. This paper has been edited by Robert Gurney.

Diabetic neuropathy (DN) is the most common form of neuropathy in the western world and is the most prevalent complication currently affecting nearly 50 per cent of patients with diabetes mellitus (Dejgaard, 1997; Aring, Jones & Falko, 2005). Diabetic Neuropathy can develop in patients with type 1 or 2 diabetes and can occur at any stage, however, is more common in patients with Type 2 diabetes mellitus (T2DM) and, chronic poor glycemic control (Aring, et al., 2005). Type 2 diabetes mellitus has achieved proportions of a real epidemic and, according to the International Diabetes Federation (IDF) the disease now affects over 240 million people (Teixeira-Lemos, Nunes, Teixeira, & Reis, 2011). Studies have shown that the longer duration a person has T2DM the higher risk they are for DN (Edwards, Vincent, Cheng, & Feldman, 2008). Early detection and control of diabetes and co-existing risk factors for neuropathy can prevent or delay the progression of DN (Aring, et al., 2005). Symptoms depend on the part of the nervous system that is affected but are commonly associated with muscle weakness, pain, decreased motility, amputation and other co-morbid complications that has a detrimental effect on the quality of life, and has greatly increased the risk of mortality (Edwards, et al., 2008). Classifications of DN can be found in the research of Aring, et al., (2005). Insulin deficiency and hyperglycemia have been found to initiate progression of all types of DN (Tesfaye, Harris, Wilson, Ward, 1992). Therefore, glycemic control has been correlated to reduce both incidence and progression of DN (Edwards, et al. 2008).

Current information included in the National Diabetes Information Clearinghouse provides basic how-to- management information for individuals with Diabetes (National Diabetes Information Clearinghouse, 2009). The problem with the information provided is that the individual is required to seek out many additional sources of information on how they can improve their neural health and eliminate root causes. The goal for our how-to guide is to express specific measures through multiple disciplines. Compiling the information into one how-to guide, will create material that can be referenced to improve neural health and help in the prevention of neural damage.

This guide will be looking at the causes of DN and how it can be self-managed through changes in lifestyle, including physical activity and nutrition. Looking through the research there are no how-to guides, based on scientific evidence, to advise the diabetic population on how to effectively management the progression of their disease through an interdisciplinary approach.

Physiology

Chronic hyperglycemia leads to an inability to transmit signals through nerves, slowing nerve conduction velocity (NCV) and increasing vasoconstriction (Tesfaye, et al., 1992). Nerve conduction velocity is a non-invasive measure of nerve function (Said, 2007). In tissues where glucose is transported independently (nerve, eye and kidney), hyperglycemia causes higher concentrations of intracellular glucose, leading to functional impairment of nerves (Dejgaard, 1997). When high concentrations of glucose are converted to sorbitol within the cell, there is a reduction in myo-inositol, inhibiting ionic activity within the cell. Tesfaye et al. (1992) found that after direct warming of the limb, in subjects with DN and subjects without, NCV increased. This implies that warmer temperature, initiated by a warming modality or exercise can be a potential treatment for DN symptoms.

Balducci, et al. (2006) illustrated that long term aerobic exercise training can prevent the onset or progression of DN. Aerobic and resistive exercise improves sodium, potassium and ATPase concentrations; which are beneficial to NCV, nerve function, vasodilatation, blood flow, and improving oxygen utilization (Balducci, et al. 2006). Improving glucose metabolism through exercise training occurs primarily through 3 distinct mechanisms: 1) stimulation of glucose transport to muscle, 2) increased insulin action on cells of organs involved in exercise, 3) positive regulation of the signalling pathway stimulated by insulin as a result of regular exercise (Teixeira-lemos et. al, 2011). Resistance and aerobic exercise can improve insulin sensitivity to approximately the same extent, and therefore, should be implemented to manage the progression of DN (Signal, Kenny, Wassermam, Castaneda-Sceppa, White, 2006). Continue reading

Ultra Endurance

Ultra Endurance: Is it for you?

Current trends in endurance participation have drifted towards longer athletic events. Some events have stood the test of time such as the 90km Comrades ultra endurance running race founded in 1925 while others have increased in availability and popularity such as Ironman triathlons. Furthermore, new events have been created to appeal to those athletes who still seek longer more grueling pastimes such as Adventure Racing, 3000 mile RAAM cycling race, multistage events (Marathon Des Sables) and Ultraman Triathlons.

Defining Ultra Endurance

Some investigators identify the term “ultra endurance” as greater than 4 hours (Hawley and Hopkins, 1995; Kreider RB, 1991). However, a definition of ultra endurance could be based on physiological or psychological reasoning. For example, the 26.2 mile marathon is an event that is completed on average near 4 hours and has become popular in their association with fund raising and societies. Physiologically the marathon can be labeled as ultra endurance, but relative to the vast number of events that exceed this duration, a marathon may be classified simply as a long distance event. For the purpose of this article, ultra endurance events are those that are greater than 6 hours. The longer events have more reliance on adequate exercise management and long term preparation, optimal rate of movement, sufficient nutritional needs accommodating environmental stressors and psychological toughness. Generally, the longer the event, the more important preparation becomes in successfully finishing with functional health.

Training Principles

The training required for ultra-endurance events is no different from other sports with respect to underlying principles – successive stresses must be applied to the body over time in order to provide a stimulus to initiate an adaptation so that subsequent training or performance is accomplished at a higher absolute intensity or for a longer period of time. The transformation from an endurance athlete to an ultra endurance athlete takes time and patience. Countless hours of training need to be accumulated safely without sacrificing structural health. Incorporation of long single session training bouts and successive training days need to be apart of an athletes’ plan. It may not be necessary to accomplish the entire distance nor duration in training. But rather, up to 80 percent or segmented training bouts adding up to the events distances. Cross training to accumulate training hours maybe used to simulate longer training sessions particularly for runners and high impact activities.

 

Successful ultra-endurance performance is characterized by the ability to sustain a higher absolute speed for a given distance than other competitors. Although ultra-endurance training and competition may be viewed as a physical challenge, the athlete should be considered as a living psycho-social-physiological system (Kenttä et al. 1998). This holistic approach can be expanded into five areas that when combined culminate in an integrated view of performance. The five components are physiology, biomechanics, psychology, tactics and health/life-style. All these components need to be functioning at a near optimal levels in order to achieve a successful performance or for the maximization of the training adaptation. Generally most ultra athletes have an unique quality that allows them to make tremendous sacrifices, focus on the immediate task, tolerate extreme levels of numbing discomfort and maintain mental health during the training, race and post race.

For the ultra-endurance athlete, the following principles may be considered critical to success:

  1. The principle of all-around development – this principle suggest the need for an underlying general athletic ability that is supported by a strong psychological platform and technical ability in the various activities an athlete engages in. Within the training process, overcoming training and competition stresses promotes will-power, self-confidence, and tolerance for higher training and competition demands (Schmolinsky 1996). For example, an ultra runner might engage in cross country ski racing in the winter months to strengthen their soft tissue and maintain cardiovascular fitness.
  2. The principle of over-load – this over-loading principle addresses the concept of progressively increasing the training load and volume of physical work such that after a recovery period, an over-compensation and improved fitness is achieved through the correct sequencing of training over-load. Thus an athlete will be able to compete or train at an improved absolute intensity. Stacking two or three long training days in a row of either the same activity or a different activity is an example of over-loading for an ultra endurance athlete.
  3. The principle of specificity – for the ultra-endurance athlete, this principle is fundamental to success. The principle emphasizes the need for practice under similar conditions to those of competition. It recognizes that specific exercises and skills are required to compete efficiently and effectively in an event.
  4. The principle of individualization – it is recognized that athletes will react and adapt differently and over individual time-frames even when presented with identical training regimes (Norris et al. 2002). On a continuum, there are two broad categories of athletes – those who are genetically talented and at the other end of the continuum, those with a highly developed work ethic, with a system guiding their effort. Thus there is a requirement for individualized training programs with monitoring systems available to evaluate individual responses to a training load.
  5. The principle of reversibility – this principle highlights the requirement for consistent training. As suggested by the fitness-fatigue model of Bannister et al.(Banister 1991) fitness and fatigue are never constant and interruptions to training caused by injury, illness, or social needs, breaks the consistency of training that is required to achieve improvements. The loss of fitness gains can occur through inconsistent training and fatigue may also occur through non-training stress factors and inadequate recovery.

Although there are many other factors that can certainly affect the preparation and eventually the outcome of an ultra endurance event, physical training still remains to be the most important. By assessing an athletes background and maturity in endurance sport, a program can be created by following the principles listed above. At times, there are athletes that just naturally flow into these longer events, not necessarily because of genetic predisposition, but rather by recognizing they have tremendous mental toughness along with a lifestyle that allows for consistent and progressive training. Are you one of them?

Author: Calvin Zaryski MKin, CEP

coachcal@criticalspeed.com  CriticalSpeed.com

Fitness

Everyman’s Gym

Several years ago my wife Dr. Clar Baldus and I began a project called The Crucible here in Cedar Rapids, IA. As natural former bodybuilders we had spent a lot of time in the fitness club and were looking to return to a more natural method of strength training. In addition I still wanted to keep strength training for triathlons. The Crucible was a result of our search.

In my research I came across the work of ManTis of USA Jungle Gym. Here was a guy and his friends who were lifting rocks, bags of sand and pulling up on tree limbs and staying strong. As I thought about his work it resonated with the child in me. How often in my 30 years of involvement in the fitness industry had I heard people unhappy about having to drive to the club to slog away on an elliptical or move through the same exercises on machines as all the others. Here was a gym for everyone’s backyard!

I knew I needed a format in which to base these movements as we planned to share our gym with others in our community. I had been reading Dan John’s book Never Let Go and his description of The Big Nine, a list he created which broke down weight training into 9 movements, impressed me with the functional elegance contained within its simplicity.

The Crucible was simple in its origin. We began with some cinderblocks, lengths of cast off gas pipe and lengths of log chain. We added a striking tire and sledgehammers as funds permitted, bought a couple of different diameters of 8 foot fence posts at the farm store and hosted our first free and open workouts to the public. (My creativity was such that one regular participant had me come to his place of business and build a “crucible style gym” for the employees which I did for under $200.00! Last year we had over 30 free and open workouts either at our home or at local parks and trails)

We focus on the movements rather than the muscles in our workouts. Our workouts lasted one hour and were simple in structure, either having those taking part work through the 9 movements with the entire list or creating a workout with a selection of movements and having participants complete As Many Rounds As Possible in the hour (AMRAP).

By focusing on movements over muscles we are doing compound movements. Not only do compound or multi-joint movements require more energy they often involve movement in more than one plane of motion – offering a time crunched athlete the most bang for their buck. (For example: A biceps curl involves only flexion (the closing of an angle) of the forearm. As single joint movement involving a small muscle group it’s not much of a calorie burner. By comparison a neutral grip pull-up involves the muscles of the back, latissimus dorsi, trapezius, deltoids and the biceps, it is a multi-joint or compound movement involving ADduction, flexion and to some degree extension. The number of muscles involved greatly increases calorie use and bang for one’s buck)

Dan John’s list The Big Nine is as follows:

  1. Horizontal Push (Bench Press, Push-ups) (Pectorals, deltoids, triceps)
  2. Horizontal Pull (Rows and Variations) (Latissimus Dorsi, Rhomboids, Trapezius, Biceps, Deltoids)
  3. Vertical Push (Military Press, Overhead, Zercher Carries) (Deltoids, Trapezius, Triceps, Postural)
  4. Vertical Pull (Pull-up, Pulldown) (Latissimus Dorsi, Biceps, Deltoids, Trapezius)
  5. Explosive Full Body (Swings / Snatches / Cleans / Jerks) (Pretty much the whole shooting match)
  6. Quad Dominant Lower Body (Squats and variations; Bulgarian Split Squats, Goblet Squats) (Quads, Hamstrings, Postural)
  7. Posterior Chain (Deadlifts)
  8. Anterior Chain (Medicine Ball Ab Throw, Barbell Roll-outs, Ab Wheel)
  9. Rotational / Torque (Sledgehammer, Roman Twist, Turkish Get-ups, Woodchopper)

While space constraints don’t allow listing all the types of workouts possible as simple combination would be to grab a pair of cinderblocks and a length of pipe. Set your watch and AMRAP in 30:00 in order Horizontal Push, Horizontal Pull, Quad Dominant Lower Body, Vertical Push and Anterior Chain. Go for 12 reps with good form and keep the rest between movements to a minimum. It’s different and believe me you’ll feel it.

The combinations are endless as are the possibilities. Take your cinderblocks down the street to the playground, climb on and use the jungle gym for pull-ups, do push-ups off the end of the slide and enjoy the freedom of having your own gym 24/7. Just like when we were children playing outside.

 

C.J. Ong, Jr. / The Crucible / 2012 © This information is intellectual property and may not be shared by any means including electronically without express written permission of the author.

Crucible Gym at thepitbullatthecrucible@gmail.com.

Article by C.J. Ong, Jr.

The Crucible Gym

Winter Fat

Metabolism and Weight Management in the Winter

by Calvin Zaryski

Hunker down, the winter months are upon us and most will gain fat mass. Blame the fact that most mammals fatten up over the winter due to colder temperatures or less daylight, the question remains on how to avoid this phenomenon. Most attribute it to a lowering of metabolism, if so, how can we increase our metabolic rate in the winter months to minimize fat gain.

Metabolism is a combination of physical and chemical processes that are responsible for regulating and maintaining your body health. All of the nutrients responsible for these processes come from your diet. Your metabolic rate is the amount of calories you expend everyday.

Three factors determine your total metabolic rate. The basal metabolic rate (BMR) is the rate your body uses energy for vital body processes. The rate you burn energy during physical activity and the rate you use energy during digestion of food are the two other factors involved in your total metabolic rate.

Research has proven that in order to either lose fat mass or maintain your current state, you metabolic rate and caloric expenditure should be equal or more than the amount of daily calories your consume. If you accomplish several days of this negative imbalance, it is likely that you will lose body fat.

The notion of consuming certain foods that increase metabolism has some validity. Research has shown that chili peppers and spicy foods increases metabolism, but only slightly and only for a short period of time. Even green tea has been investigated but was concluded that normal amounts would have no effect on losing fat mass. There are no foods that have been scientifically proven to increase your metabolic rate enough to shed those unwanted pounds.

The entire process of eating food in general does increase your metabolism. Therefore, eating frequently but in small amounts, is more advantageous than eating two or three larger meals per day. Furthermore, protein requires about 25% more energy to digest when compared to most carbohydrates and could be part of the explanation why higher protein diets tend to have better weight loss results. However, there are some carbohydrates that are termed negative calorie foods. These foods use more calories to digest than the calories the foods actually contain! For instance, a 25 calorie piece of broccoli (100 grams) requires 80 calories to digest, resulting in a net loss of 55 calories.  In fact, there are a large number of foods that combine low calories, delicious taste, and excellent negative calorie properties. Some of these natural foods are asparagus, apple, beet, berries, broccoli, cabbage, carrot, cauliflower, celery, chili, cucumber, garlic, lettuce, grapefruit, lemon, mango, onion, orange, papaya, pineapple, spinach, turnip, zucchini to name a few.

Of course, exercise must be mentioned as a major factor that will increase metabolism. Specifically, the higher the intensity and the amount of time spent at high intensity, the greater the metabolic rate will be elevated and the longer it will remain high. Simply monitor your heart rate after an easy 60 minute run, versus a 10km running race pushing your physiological limits. Also, it seems that exercising in the morning tends to elicit better overall fat loss results, particularly if the exercise is intensive. Morning intensive exercise is more likely to become a habit and an increase in morning metabolism helps burn calories for the rest of the day.

Resistance training also increases metabolic activity and is responsible for maintaining and gaining muscle mass. Muscle tissue burns much of the calories when at rest. Even when not formally exercising, activating muscles, such as fidgeting, walking around while talking on the phone or wiggling your fingers and toes when watching TV, increases your metabolic rate. So always keep moving!

The science is clear on how to ward off that unwanted fat or shed those unwanted pounds. There are no safe long lasting metabolic enhancement foods that can be consume. But rather some simple nutrition tips that, if all are incorporated, results are likely. Bottom line, you must focus on low calorie foods, eat them often in the day but ensure adequate protein and essential fats are being consumed. Couple this eating strategy with regular exercise with at least 2 session per week pushing the intensity with a sprinkle of resistance training and you have the formula to stay trim over the winter.

Author: Calvin Zaryski MKin, CEP

coachcal@criticalspeed.com  CriticalSpeed.com


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