Healthy B.P.M.

I think aerobic activity is one of the best ways to enhance your cardio respiratory endurance and burn extra calories. I also know lots of people think they’re a waste of time, but I won’t get into that now. Aerobic activity done properly will get your heart pumping and your body sweating. Along with eating healthy and resistance training it will help you to lose weight, build endurance, and stay heart healthy. However, there is also a downside to aerobics for some people. If you are not careful, you could sustain an injury that will set you back big time. And of course I’m going to give you some tips on working out aerobically, safely.

Consider what you’re wearing. You don’t have to be dressed to the nines but you should have on the appropriate attire. Wearing good shoes is important. Most aerobics involves lots of movement. Worn shoes or laces that come untied often are a slip and fall hazard. The right shoe for the activity you’re doing is important also to make sure your feet are supported in the right places. Your other clothing shouldn’t be constricting or too heavy. It should breathe well and not be too tight or too loose. A wardrobe malfunction is so not cool.

Also consider your workout area, especially if you are working out at home. When you’re at home, you’ll need to make sure that you area is large enough for you to move and not bang into anything. Please make sure you service your workout equipment to insure that‘s it‘s safe and functioning as it should. This kind of goes without saying and for more than one reason; your workout area at home should be clean. When you workout, you sweat and breathe heavily, so if you’re doing that in a dirty environment, you could pick up some nasty bacteria or viral infections.

Another tip to staying safe is to not cross the line into over exertion. While it is important to workout at a challenging pace, don’t go too hard too soon. Too much intensity at the wrong time is a recipe for injury and a long recuperation. A slight twinge or mild discomfort is common when you first start and as you increase your workload. Know the difference between mild discomfort and acute pain and fatigue.

Remember to warm up and cool down. The extra minutes you spend are worth it and necessary so that you won’t be worried about injury. If your health is important to you, that should include working out safely.

If you don’t like to be hot and have sweat pouring off you, this is not your workout. The temperature in the room will be 95-105 degrees, and high in humidity. The sweat that will seem to be pouring off in buckets helps to get rid of toxins in the body. It’ll also increase your body’s flexibility and lower the risk of injury. Bikram yoga helps relieve chronic pain, certain disease related symptoms, and it‘s also reported that it strengthens the immune system.

This “hot” yoga will include about 26 poses and a couple of breathing exercises. Each breathing exercise is performed twice within an hour and half. As with any other workout/fitness room it has mirrors. There’s no getting around the fact that it’s a very intense workout.

Bikram yoga was developed by Bikram Choudhury. He was born in 1946, and is still living. Reports state that he refuses to allow his name to be attached to generic yoga practiced in a hot room, demanding that instructors of Bikram yoga follow his proscribed yoga methods and be properly certified from his institute, the Yoga College of India. The grapevine also says that he‘s so passionate about this that he will file lawsuits. He has tried to copyright his series of 26 poses and tries to claim rights over all sequences that have substantial similarity. There are some, who are bothered by his methods of self-expansion (such as opening franchises of yoga studios). Whatever legalities he chooses to impose on his brand is certainly his choice and doesn’t detract from the effectiveness of the practice. He is also an instructor at a yoga college in Mumbai, India, and teaches at other worldwide locations.

Many people will use the term “hot” yoga so that they are able to avoid a lawsuit. Any yoga that takes place in a hot room might be called hot yoga; it may or may not precisely follow Bikram Choudhury’s precise methods. If you want to take a hot yoga class, make sure that you go to a certified studio that teaches the method correctly. If you want to take an authentic Bikram yoga class, do your research to make sure it is.

When taking a hot yoga class, bring your own mat and towel. Most students also choose to wear little clothing, to avoid overheating. Avoid dehydration by drinking plenty of water and water only. Also avoid eating within two hours prior to class. Continue to drink water after the class as well.

If you’re expecting save this class for after your baby is born. The elevated body temp isn’t good for the baby. If you’re new to yoga don’t start with this method. You may find that it is difficult for you to learn and focus when in the hot environment.

One of the most fun things I’ve done with students/clients is a good old fashioned game of musical chairs. Other than having fun it proves that you don’t need a bunch of fancy or expensive equipment to get fit. If you have small hand weights or exercises bands you can use them. Water balls, canned goods or just your own bodyweight will work just as well. No more excuses, OK?

Write the exercises on a note cards and put them into a pile. Use a deck of cards to determine how many repetitions of each exercise has to be done. Set up one less chair than the amount of students/participants. Start music and have students begin walking, just as in the traditional game. When the music stops whoever is left without a chair chooses an exercises from the pile and pulls a card from the deck to see how many exercises to do. The participants with chairs should walk or jog in place while waiting for the exerciser to finish.

Exercises to Choose from:

Upper Body

Biceps curls, chest press, bent over row, chair dips, push ups.

Lower Body

squats, alternating rear and front lunges, calf raises, mountain climbers, crunches, bicycles, scissors.

Cardio Drills

Jog in place, jumping jacks, lateral hops, high knees march in place.

Once you make the commitment to eat healthy, plan on spending a little extra time at the grocery store. Signs are posted everywhere labeling food as natural, organic, and a number of other things—but what’s the difference, really? Learning the lingo can help you decide if you should shell out extra money on a product of it is simply a marketing ploy.

Natural is often marketing ploy to convince you to buy the product. I’ve even seen it associated with fresh fruits and vegetables. I have to assume that someone in the marketing department meant organic. After all, all fruits and vegetables are natural, right? Unless it’s a laboratory engineered one of a kind invention, and I’d think twice about that one.

Organic foods are grown without chemical pesticides and fertilizers. The land it’s grown on has to have been pesticide free for at least three years prior as well. The packing plants or processing plants also have to certified organic. There are two main benefits to organic foods. First, you are helping the environment because no chemicals are being introduced into the soil or air. Secondly, you are avoiding ingesting chemicals, which contributes to your health. However, organic products are usually more expensive. If you’re on a budget, skip over organic fruits and vegetables that you can peel, like oranges and bananas. After all, once you’ve discarded the peel, you’ve also discarded the chemicals. Instead, opt for organic items where you’d likely eat the peelings.

Another trend is for store brands to carry their own organic line of staples like oatmeal, dry cereals, popcorn and even salad dressings. Sometimes you can have too many choices. Overwhelming sets in and you just figure what the heck. Unhealthy eating was a lot simpler, but hang in there.

Another tricky label you will see is “no hormones.” This is usually in regards to milk or meat products and is false, since all animals naturally produce hormones. Hormones are what helps an animal (even a human) regulate body organs, reproduce, and otherwise function. All meat products have hormones. What the labels really mean is that no hormones were unnaturally given to the animal, which is sometimes done to increase milk production. Regardless of hormones, however, the milk and meat is safe for a person and not a violation of an animal’s rights.

Lastly, a label on eggs and meat can indicate if the animal was caged or penned. This is more a matter of animal rights. These products may be a bit more expensive, but if this is a cause you’d support, this is the way to go. Reading and deciphering the labels to make the healthiest and most economical choice can sometimes be time consuming. It all comes down to what you want. Don’t follow the crowd either way, do what’s right for you. You’re the one you really have to live with.

Try a few of these on for size.

Were you once slim and trim? Have you now packed on some pounds? Find some of your old slim and trim photos and display them in as many places as you can. This isn‘t torture, it‘s to reinforce the idea that you were once slim and you can do it again. And may be seeing that photo you once again start thinking of becoming slim and start working hard. But be alert, the first few weeks of seeing yourself slim might make you depressed and cause the opposite effect: discouragement. However, once you get over feeling sorry for yourself, the anger will set in and you’ll be on your way.

Incorporate interval cardio into your workouts. In one research study participants who engaged in 90 sessions of traditional (long and boring) cardio over a 20 week period lost 1% bodyfat, while participants who engaged in 25 sessions of moderate intensity cardio then 35 sessions of high intensity cardio over a 15 week period lost 3% bodyfat. Additional studies have shown that participants who engaged in short high intensity training lost 9 times more fat than those who performed long low intensity training. The numbers speak for themselves.

Turn up the intensity big time. Most people workout in a comfort zone that actually does include hard work but it’s not hard enough. The key to getting out of that comfort zone is measuring what is hard for you then going beyond that for short spurts. Try cutting your cardio workout by 10 min. and adding five 1 minute sprint intervals at a much tougher pace. If you circuit train add 1 extra minute of cardio intervals at the end of each circuit. If you’re lifting weights try adding a couple of extra reps or pounds on the second and third sets or utilize a faster or slower tempo. You should feel slightly uncomfortable, be breathing much harder, be sweating more, and basically feel like it’s a bit more than you can handle.

Hang your favorite jeans in a spot that will force you to see them every day, like your bedroom or bathroom door. How’s that for an in your face reminder?

Stretch after every workout. . Flexibility is often the most overlooked part of a fitness program. Some find it boring and complain that it doesn’t burn many calories, and for others it’s a bit painful, but doing it does 3 things.
It lengthen and aligns your body and when your body is in alignment it looks better and works more efficiently, burning more calories. It relieves tightness and fatigue so you have more energy for more activity plus you are less likely to overeat and binge because you are exhausted and in pain. It reduces stress especially if you are doing yoga, which in turn reduces cortisol levels that cause your body to store fat and look bloated.

I just read an article that suggested that how we think determines our success with weight loss. I couldn’t agree more. It also went on to say that it’s in our best interest to eliminate an all or nothing mentality, with food and exercise. I agree with that also. Here’s the part that seems totally unrealistic. Said article also suggested that instead of having a whole cookie have a half. A half a cookie, puhleez!! Now before you wonder how and why I’m in the fitness business if I don’t agree with that, hear me out.

If you’re in the middle of one of those I gotta eat something sweet and I gotta have it right now episodes, a half of a cookie might set you up for failure. Of course you’re not going to eat a half dozen, but one whole cookie will not break your plan. I know it’s all about the mindset, I say it all the time. The chances of you being satisfied with one cookie are greater than with just a half. This is where you can bargain with yourself, after all it is your taste buds and your conscious that you’re up against. Make a pact (with yourself) that when you have the cookie you’ll walk for 10 minutes afterwards. If you’ve ever been in a struggle with losing weight you’ve made pacts with yourself before. Most of them have been along these lines:

“I’ll just eat ___________, and I won’t ever eat it again.” Or you vow that since you’ve already blown it you might as well wait till Monday to start your plan over again. You hold the power. The key to turn off the roller coaster ride is in your front pocket and it’s been there all the time. Binging isn’t cool, and we all swear the one we’re in the middle of will be the last one. Even after you get past the urge to binge, the possibility always lurks in the background. It’s like being in a 12 step program; you have to own it. I know I‘m a recovering binger, and there are times when the temptation to go back is excruciating. There were times when I had to look in the mirror and say:
“Hi, I’m Sandra and I’m a binge eater.”

Guilt doesn’t feel good, and it’s the ultimate before binge snack.

Everyone knows that working out is good for your body. However, do you really understand the correlation between aerobics and heart health? Thankfully many people are aware that doing aerobics is one of the best ways for them to feel and be healthy. I know there are experts who say that aerobics is overrated and or dangerous and I say they’re welcome to their opinion. Let’s also dispel the notion that aerobics means hours upon hours a day of high intensity, joint jarring activity. A brisk walk several times is great. Keep in mind that the heart is a muscle and it should be worked (albeit it gently) just like the rest of your muscles.

There are simply more benefits to aerobics than you can talk about in one post. While it’s possible to over train, you can’t be too healthy. Training your heart and lungs to work more efficiently is one of the cornerstones of fitness, and cardiorespiratory endurance is one of the most important components of fitness.

When it comes to the relationship between aerobics and heart health the basic point is that by doing aerobics, your heart and lungs are working faster than they are when you are resting. The more that you do, the more your heart has to do for you. By making aerobics part of your routine, you are requiring your heart to work at a higher rate of intensity each day, and this is what helps to makes it stronger.

The better more efficient your heart is, the better your endurance with whatever activity you choose. Like anything, when it comes to aerobics and heart health you are going to have to work your way up. If you’ve been inactive for a while don’t make great demands on your heart right away. 3-5 times a week for 15-20 minutes is a good place to start. Stay in tune with your body and you’ll know when it’s time to increase your pace and your time working out. Also, please talk to your doctor to make sure there aren’t any underlying healthy problems that would keep you from being active. If you’re in doubt about how to start a safe and effective routine, there are tons of us fitness professionals out there willing to help.

If you are on a diet or simply enjoying a healthy lifestyle, then you’ve probably experienced peer or family pressure to eat foods that aren’t conducive to your goals. Some of this pressure may be an attempt to sabotage your goals. Keep in mind that as you set off on the road to health and wellness, others may be offended by your new directions. However, this is not a reason for you to stress about what you do and don’t eat. Don’t worry—there are ways to overcome peer pressure. It simply takes a little know-how to get people off your back!

Parties are a major source of peer pressure, especially when alcohol is around. Remember that alcohol contains hundreds of empties calories in just one drink. When you go to a party, people might be pressuring you to have a drink and relax, and it can be difficult to say no when they are constantly trying to convince you. That first drink might relax you so much that you let your guard down too far and eat and drink way more than you should. Instead, offer to be the designated driver. That way your friends won’t want you to drink and, in fact, they may even keep you hydrated with your favorite non alcoholic beverage or even chip in for gas. It’s a win-win situation for everyone.

Another time when you may feel pressured to eat is at work when the boss orders lunch for everyone at a meeting or when you have to visit a client. Instead of giving in to temptation, simply politely decline the food by letting your boss know in advance or order a meal that is healthy and split the portion in half so you have a meal for tomorrow’s lunch as well.

Baby showers, weddings, birthday parties, and other special events can also wreak havoc on your healthy eating plan. The best laid plans can fall by the wayside even under the strongest will when someone hands you a piece of cake and won’t take no for an answer. Here, little white lies might be appropriate. For instance, saying that your stomach was upset earlier in the day will convince a person that you don’t want to eat at the moment or pretending to have a chocolate allergy will get people to allow you to enjoy the party without a hassle surrounding food. This comes under the category of “by any means necessary.”

Remember, however, that while refusing bad foods is fine, you should be eating good foods. If you don’t, dangerous eating habits and disorders can develop, which will give you, your friends, and your doctor a real reason to worry. It’s OK to say no to peer pressure, but don’t say no to food in general!

Lunch is an important meal, so don’t skip it, no matter how tempting. Many people believe that eating a big breakfast means that lunch is unnecessary, but that’s simply not the case. When you don’t eat lunch, you are more likely to snack during the day on unhealthy foods or overeat at suppertime. Your body also becomes depleted of nutrients when you skip lunch, so it s better for you to always eat lunch, even if it means making a bit of extra free time available in your day. However, it still should be healthy, even if it’s from the vending machine.

If you are at work or school over lunchtime, you can save lots of money by carrying a lunch rather than grabbing lunch from a fast food restaurant or the cafeteria. And if your workplace café doesn’t offer healthy selections, maybe it’s time for you to make some noise about it. Until then, bringing your own meals will be more nutritious and, in many cases, tastier. If you’re not a morning person, packing a lunch doesn’t mean that you have to wake up earlier. Simply pack it the night before. Maybe you and a co-worker could take turns. Make a menu, chip in for the groceries and take turns with the preparation.

Be very picking about eating frozen entrees. Don’t be fooled or fueled by a low fat label. Even the supposed healthy ones are often loaded with sodium and a slew of preservatives. If by chance you do find one with optimum nutrition, this option is sometimes a bit more expensive than making and packing your own lunch. You can also stock your desk at work with healthy snacks if time is at a premium. Lots of foods come in non-perishable varieties, which can easily fit into your desk and be micro-waved with water when it comes time to eat lunch. Try soups, pretzels, crackers with peanut butter, dried fruit, nuts, water, cereal, canned water packed tuna, and chicken can all be assembled into a healthy meal at the office.

When you have to eat out, or meeting an associate or client for lunch, make healthy food choices. Avoid skipping lunch altogether just to have a meeting. Maybe your company will chip in to pay for the client’s meal. Usually, companies are more than happy to reimburse you or provide a company credit card or tab information. Good choices for lunch include wraps, sandwiches with 100% wheat bread, with lean meat and light on the condiments. Keep in mind that every, salad is not a healthy one. If it’s piled high with bacon, croutons, cheese and salad dressing you nixed any nutritional value. And you can never go wrong with fruit unless it’s wrapped in buttery pastry and drenched in sugar. Avoid fast food, pizza, and bulky meals, like pasta for lunch, unless your afternoon includes lots of activity.

As part of their assignments last semester, my students had to record everything they ate and drank for three days. The information was then entered into a database which tallied analyzed the nutritional content. One student informed me that she was fasting for religious purposes. I’m not a fan of fasting unless it is for a medical reason. However, in the case of religious preferences I’ve learned to keep my mouth shut. Trust me, this is no easy task. I left it up to the student. If she followed through on the fast she’d lose points on the assignment. If she stopped fasting….well.

I know other people who’ve followed what is called the Daniel Fast, so I did a little research. My findings led to another question, WWJE; What would Jesus eat?
Here’s are the facts on the fast.

It seems that Daniel ate only things planted for harvest and drank only water. Sounds simple enough doesn’t it?

Whole Grains: brown rice, oats, rolled oats, oatmeal, barley, corn, popcorn, and wheat.

• Legumes: dried beans, green beans, green peas, peanuts, etc. Legumes, lentils, natural peanut butter.
• Fruits: Apples, apricots, avocados, bananas, berries, blackberries, blueberries, boysenberries, breadfruit, cantaloupe, cherries, coconuts, cranberries, dates, figs, grapefruit, grapes, grenadine, guava, honeydew melons, kiwi, lemons, limes, mangoes, melons, mulberry, nectarines, oats, olives, oranges, papayas, peaches, pears, pineapples, plums, prunes, raisins, raspberries, strawberries, tangelos, tangerines, watermelon, etc.
• Vegetables: Artichokes, asparagus, beets, broccoli, Brussel sprouts, cabbage, carrots, cauliflower, celery, chili peppers, corn, cucumbers, eggplant, garlic, ginger root, kale, leeks, lettuce, mushrooms, mustard greens, okra, onions, parsley, any peppers, any potatoes, radishes, rutabagas, scallions, spinach, sprouts, squashes, sweet potatoes, tomatoes, turnips, watercress, yams, zucchini, etc.
• Seeds: all nuts, natural almond butter, sprouts, ground flax, etc.
• Liquids: spring water, distilled water, filtered water, 100% all natural fruit or vegetable juices. Do you think they had distilled water back then?

As if you hadn’t figure it out by now, here’s what you can’t eat.

Meat
• White Rice
• Fried Foods
• Caffeine
• Carbonated Beverages
• Foods Containing Preservatives or Additives
• Refined Sugar
• Sugar Substitutes
• White Flour and All Products Using It
• Margarine, Shortening, High Fat Products

While not dangerous, cellulite is annoying, unsightly and an all-around pain in the rear end. Cellulite is bumpy skin usually found on the butt and thighs. While there are many theories on what causes it, it’s usually considered to be fat cells bulging out through tight, inflexible connective tissue. If you turn on infomercials or the home shopping channels, you’ll probably see tons of different products that promise to get rid of it. The truth is: you can’t get rid of cellulite without expensive surgeries, but there are ways to reduce its appearance. Here are just a few suggestions to bring back your smooth, supple skin.

Get Healthy. While you can’t get rid of the cells that cause cellulite without surgery, you can shrink them down by losing weight and building muscle. Just being overweight doesn’t cause cellulite, getting rid of excess pounds usually helps reduce its appearance. And isn’t that all we want?

Increase Circulation. To loosen tight connective tissue and give your skin a smoother appearance, you should take steps to improve circulation in the area. You’d need a calculator to count the products out there that swear to alleviate cellulite (even cellulite reducing pantyhose). The best way to increase circulation is with daily massage. Plus, this can be a nice way to relax at the end of the day.

Use Aloe Vera. There are many “miracle” cellulite creams on the market, but you probably already know that it’s best to avoid them. If you really want to go the “cream” route, try a good aloe vera cream. Some manufacturers say that it will help loosen up the connective tissue and reduce the appearance of cellulite. Also, regular use of an exfoliating scrub may help as well.

Get Rid of Toxins in the Body. One theory suggests that cellulite is caused by excess toxins in the body. Having well hydrated cells washes away the toxins and keeps them from building up; so drink plenty of water. Some people have found improvement after wraps and other treatments designed to remove toxins from the skin. You should also avoid adding new toxins to your system; cut back on caffeine, additives, preservatives, artificial colorings, and unnecessary medications.

None of the above methods are tried, tested or proven, and nine times out of ten, will not necessarily or totally get rid of cellulite. At best your skin will be softer and that‘s not so bad. If you try them and they do work for you that would be awesome. I have one more tip that I came across that’s really a head shaker. Hope you’re ready for this one because it’s one for the record books!!!

Jumping. Jump 100 times everyday. You do not need to jump high, but relax your stomach and leg muscles. If necessary hold your breasts.

Now that was priceless!!

The South Beach Diet has sold millions of copies and was founded by Dr. Agatston while working on a diet for his heart patients in the mid 1990s. The diet is based around eating the right type of carbohydrates and good fats rather than bad fats. However, the diet advises you to cut out all carbs and alcohol during the first two weeks (phase 1) of the diet. During phase 2 you can reintroduce the right type of carbs and fruits in moderation according to the diet guidelines.

The diet also advices eating low glycemic index foods (W00-hoo!!). For example, low glycemic index fruits you can eat on the diet are apples and pears. High glycemic fruits you should avoid are bananas, watermelon and pineapples. Personally, I think avoid is too strong of a word.

This diet bears some resemblance to the Atkins diet but unlike the Atkins diet, Dr. Agatston warns that you should not consumed saturated fats like butter, ground beef and bacon. Instead, it’s recommended that you eat monounsaturated fats such as olive oil and salmon.

The South Beach Diet is divided into three phases:

Phase 1: Lasts 14 days and is the strictest phase of the diet. You are not allowed to eat any carbohydrates or drink alcohol during this phase. Many dieters find this phase too restrictive.

Phase 2: You stay here until you reach your weight loss goal. During this phase you can reintroduce some carbs in moderation. A list of carbs and foods you can include is provided.

Phase 3: This is the phase of the diet and you can add extra foods during this time. Maintenance is long term and much more flexible. If your weight begins to increase you are advised to return to phase 1.

The Sommersizing Diet Plan

The Sommersizing Diet was founded by Suzanne Somers and The Sommersizing books have made the best seller lists. The diet is based around eating the right type of carbohydrates and good fats and also food combining. The believe is that if you eat low glycemic index carbohydrates your blood sugars and insulin levels will remain stable allowing your body to burn more fat. That makes sense, however, the next part gets a little goofy.

Ms. Somers encourages you to food combine, which involves eating meat, full fat dairy products and vegetables together without carbohydrates or fruit. You can also eat whole grain carbohydrates alone with vegetables but no meat or dairy. Fruit should always be consumed on its own preferably on an empty stomach. That’s way to much trouble, and rigid guidelines are the reason so many people can’t stick to programs like this.

There are also a list of foods you should completely avoid. There are specific guidelines in The Suzanne Somers Diet Book which explains in full detail when to eat fruit during the day, how to effectively combine your meals and many recipes as well. Unlike the Atkins diet or other low carb diets you are allowed to eat the right type of carbohydrates from day one as long as you eat them in the right combinations in relation to other foods.

The diet consist of two stages:

Sommersizing Stage One: This is the stricter phase of the diet where you must fully food combine and avoid all sugar, you are allowed to use the Sommersizing sweetener. You must also avoid all caffeine and alcohol.

Sommersizing Stage Two: This is the least restrictive and final phase of the diet. You start this phase once you reach your goal weight and stay on it for life. During this phase you are allowed to eat chocolate and drink red wine in moderation. You can also create slight imbalances during food combining, such as adding pine nuts to your whole wheat pasta.

Wow.

The list of benefits from getting proper nutrition from what we eat is way too long to list here. And I know this isn’t the first time I’ve had this discussion with you. Those looking for all around good health, fitness enthusiasts and serious bodybuilders want to knowledgeable about vitamins and supplements. The world of supplements is filled with rumors as well as benefits. Take heed.

Let me say again; the path to optimal nutrition is through eating the right foods. There are some vitamins and minerals that are best received from foods. It’s way to easy to take a pill. This could be a time and money issue, or simply being unaware. However, if for some reason you aren’t able to get all of the needed vitamins and minerals through what you eat, a quality supplements will do.

Have you ever heard of Shaklee products? My aunt was one of their biggest supporters, and she thought they were the greatest thing since sliced bread. She’d always tell me that most vitamins and supplements were fake (other than Shaklee of course). Her method for testing their authenticity was to put them in the oven. If they didn’t melt they were good. I just smiled and took her at her word. At any rate, do some research to make sure you’re getting what the label says.

In a resistance training program all your efforts will result in a stronger and leaner body. As your strength and muscle size increases, you’re going to need more vitamins and minerals, as well as more energy, in order to maintain the added muscle mass and strength. Before starting any strenuous program think about boning up on your nutrition so you’ll know if you’re going to need additional supplementation. Then speak with your primary care physician or a nutritionist and get their advice. Don’t belly ache about the cost or the time involved, you’re worth it right? Avoid going from 0-60 with healthy foods right away. Yes you read that right. If you haven’t touched a vegetable in the last ten years and all of a sudden raid the produce isle, your digestive system will rebel big time. Ease your way into the healthy eating lifestyle. Gradually increase your fresh produce. In the same way, don’t buy every supplement from A-Zinc thinking that you need them all. This is why you should seek advice from a professional. You can have too much of a good thing even if it is good for you.

If you are building your muscles and not feeding your body properly, there isn’t going to be anything left over to keep you healthy as well as strong. This is where vitamins and supplements can help to build you immune system, make hormones, and much more. In some cases all you made need is a good all around multivitamin. Here’s where it also pays to be a smart shopper. Most drugstores and some other chain retailers often have specials where you can buy one and get one free. Or buy one and get one at 50% off. Not a bad deal if it’s a good quality vitamin or supplement. Eat right, move right and do your homework. Your body will pay off in huge dividends.

One question that kept popping one when I recanted my story about high cholesterol was, “What’s your triglyceride level? “. It was as routine as someone asking, “What’s your sign? “. Without missing a beat I could tell you that I’m a Capricorn, but as for the triglycerides, I was in the dark again. Man I dislike not knowing answers about my own health! After the last test that revealed that high cholesterol was no longer a problem you can bet your extra virgin olive oil that I know now. I was carrying around my test results and showing them off like a proud parent with a new baby.

The really cool thing is that the same healthy choices you’d make to shed those excess pounds will lower your triglycerides also. Isn’t it amazing how something as simple as eliminating or reducing process foods, eating lean cuts of meat and poultry, switching to low fat diary products can have such a profound effect on our lives? Notice I said simple and not easy. We tend to take the easy out of the equation when we try to take shortcuts to stay within our comfort zone. Trust me, I’m not different when it comes to my favorite foods, I want to have my cake and eat it too. Fortunately I love revamping recipes to make them healthier.

Before I share with you what I learned about triglycerides there’s something else to add to the mix. I’m not fond of using the word “should” because I believe everything is a matter of choice. However, to seal the deal with wellness exercise has to be part of the equation. If you’ve read my previous posts, you know that I’m a certified fitness professional, and I still had to deal with high cholesterol. That just reiterates the point that no one is immune. Despite doing everything I knew was good for me, that dastardly high cholesterol found me. Had I not been active and eating healthy the results could’ve been much worse. It’s not necessary to train and run a marathon, unless you want to, or spend endless hours in the gym. Just get up and move. Stop asking your kids to get the remote for you. Better yet, stop using the remote and walk to the television and change the channel. That’s asking a lot, huh? How valuable is your health?
Now on to those triglycerides.

Triglycerides are a type of fat in your blood, which can increase your risk of heart disease. When you eat, your body converts any calories it doesn’t need to use right away into triglycerides. The triglycerides are stored in your fat cells. Later, hormones release triglycerides for energy between meals. If you regularly eat more calories than you burn, you may have high triglycerides (hypertriglyceridemia). This is the part that I’m still trying to wrap my head around. Eating more calories than I burned wasn’t an issue for me. This could only mean that high cholesterol was/is hereditary. All the more reason to get a cholesterol screening. As the youngest in the family, and with four older brothers they tend to not take me seriously sometimes (even at this age). Hopefully this is one time when they’ll listen to their Lil Sis and have the blood work done.

Believe it or not some people want, and need to gain weight. Most of us can’t relate to that just as they can relate to the majority of the population that’s struggling to lose weight. Those looking to gain weight aren’t necessarily suffering from an eating disorder. They just need to gain some weight to be healthier. People—especially those who are very thin for their frame, age, and height—are ecstatic when they gain a few pounds. For them, this weight gain could improve their health as well as help to shape their bodies.

A healthy weight is an indicator of good health and does wonders for a person’s overall outlook o life. The last thing you want to do if you want to gain weight is to binge on a bunch of food with no nutritional value. Junk food, and fast food loaded with fat, sugar and sodium is a health hazard, so go the healthy route.

What you Need to Know

People who are naturally thin are often referred to as, ectomorphs. If you appear to be:
Fragile, thin, have a flat chest, a delicate build, a young appearance, are tall, stoop-shouldered, have trouble gaining weight, and muscle growth takes longer; chances are you’re an ectomorph.

Ectomorphs should concentrate on gaining weight by adding lean muscle tissue (some women that are too thin may also want to put on a little fat to look more feminine). Your resistance training sessions shouldn’t be too often or for too long each session. Overtraining isn’t good for any body type. Focus on lifting heavier weights, lifting at a slower pace and with longer rest periods between sets. However, you have to build up to using heavier weights. Start with lighter weights and when you’re up to 10-12 reps (a rep is each time you lift and lower the weight) it’s time to move up. Increase your poundage about 10% each time.

Increased muscle mass is your best ally no matter what end of the weight spectrum you’re on. Muscle weighs more than fat but takes up less room in the body. Therefore the scales may register a weight gain, but the fit of your clothes and the reflection in the mirror tell a different story.

What’s on your Plate

You’ll need a calorie surplus to grow from. Try not to go any longer then 2 hours without eating something. Each meal should contain protein and starchy and high fiber carbs. While the diet should be focused around natural unprocessed foods, some higher fat foods like peanut butter, lean red meat, whole eggs, and reduced fat instead of fat- free dairy products can be added to the diet to help increase the caloric intake. Ectomorph’s have really fast metabolisms so the risk of gaining body fat is low. Even if you do gain some body fat during the muscle building phase, you‘ll have no problem getting rid of it. Lucky you!

Aerobic and other activities (sports, dancing, etc.) should be kept to a minimum, at least until you are happy with your weight and looks. Remember these tips to ensure a healthy weight gain.

• Focus on a muscle building routine to increase muscle mass. This also helps to shape your body. Resistance training also helps to keep your metabolism stoked to burn any fat you main gain as a result of increasing calories.
• Spend some figuring out how much weight you want to gain. As in losing weight, gaining weight also requires time and dedication. Stick with your plan until you get the results you want.
• Eat well, eat often and make sure it’s a well balanced diet.
• Enjoy your life in the process.