January 30th, 2009 Milan
Bone is like any other part of your body, if you stress it, it responds, it becomes stronger. If you don’t stress it, the ongoing balance between bone buildup and breakdown shifts toward net loss of thickness and with that flexibility. The result is – weak bone you can easily break.
Strength training can make a big difference in keeping bones strong and healthy. Whether you actually gain bone or hold on to it depend on how much you stress, or overload the bone.
If you can get anything from this article, this is it: Strength training preserves bone better than walking or running.
Load is more important than repetitions, so a small number of repetitions with a heavy load stimulates bone formation more than walking or jogging, where you can do thousands of repetition but the load is light.
How much is enough? You shouldn’t be able to do more than 15 repetitions in 2 or 3 set of exercise. On the other hand, if you can’t do 8 repetitions, it’s too much of a load.
To build a stronger bones, try one of my two simple and effective strength training plans:
Workout plan #1 – simple, effective and safe all-body-machine-resistance workout
Workout plan #2 – more extensive intermediate all-body-workout with combination of machines and free weights
Posted in The cost of inactivity | No Comments »
January 25th, 2009 Milan
To loose weight, you must expand more calories than you take in. It’s that simple.
But you are not that simple. You have a certain frame size, your own specific metabolism, a particular amount of activity that you do each day and a different goals from someone else.
How can you know how much should you eat?
The amount you eat should fallow 2 goals:
Goal 1. You need to satisfy your nutritional needs – you need to take enough carbohydrates, fat, protein, vitamins, minerals to keep you healthy. That’s of number 1. importance.
Goal 2. Do you want to loose weight or not?
- If you want to maintain your weight – you need to eat enough calories to match your body’s energy needs. The calories you take in should equal the calories expended
- If you want to loose weight, you’ll need to eat slightly below your body’s energy needs so that you go into calorie debt
This is not that easy to achieve – getting enough nutrients from your diet, but not quite enough calories. But it can be done! Here is how:
- If you are trying to maintain your weight, you should eat when you’re truly physically hungry and stop before you feel stuffed
- If you want to loose fat, you should stop when you feel as if you’d still like to eat a little at the end of a meal. That will let you know that your body is warning you, it’s going to dip into your fat stores, which is exactly what you want.
Remember, this is not a diet you go into or off of, it’s a way of life, and it should feel very natural for you. To succeed, you need to start with it and stick with it for a long haul.
Articles about healthy diet:
Posted in Fit nutrition | No Comments »
January 15th, 2009 Milan
1. Maintain a healthy body weight, (don’t be overweight)
2. Adopt physically active lifestyle
3. Be physically active for at least 30 min. each day
4. Consume a healthy, plant-based diet
5. Consume 5 or more servings of variety of vegetables and fruits every day
6. Choose whole grains over refined grains
7. Don’t eat processed meats
8. Limit consumption of red meats (beef, pork, lamb), or don’t eat them at all
9. Limit intake of alcoholic beverages especially if you are woman
10. Don’t drink sugary drinks
11. Limit consumption of energy-dense foods, particularly those that are highly processed, high in added sugars, low in fiber, or high in fat (candy bars, candy, dressings)
12. Eat variety of legumes such as beans, peas, garbanzo beans
13. Limit consumption of salty foods and foods processed with salt
Posted in Health and fitness | No Comments »
January 8th, 2009 Milan
Beside improving your metabolism, waistline, strength, endurance and overall health with fitness, you can produce positive changes at your genetic level.
Study done in Sausalito, California found that if you exercise regularly 30 minutes a day, eat diet rich in fruits, vegetables, whole grains, legumes, engage in stress-management techniques, such as meditation, you will probably increase disease-preventing genes and shut down disease-promoting ones.
So if you see somebody say: “Oh, it’s all in my genes, what can I do? Tell them, that they may be able to do a lot.
Posted in Health and fitness | No Comments »
January 2nd, 2009 Milan
You say: I just can’t get myself motivated to exercise, loose weight, get fit or prevent diabetes.
This is the fact: Motivation is not going to strike you like lighting. Motivation is not something that someone else can force on you. The whole idea of motivation is a trap.
Forget motivation! Just do it! whatever it is. Whatever you want to do. Dive into it! Jump toward it! Exercise, loose weight, test your blood sugar or whatever.
Do it without motivation and guess what. After you start doing the thing, that’s when the motivation comes and makes it easy for you to keep on doing it.
Motivation is like love and happiness. It’s by-product. When you’re actively engaged in doing something it zaps you when you least expect it.
You are more likely to act yourself into feeling, than feel yourself into action. So act! Whatever it is you know you should do. Do it!
Posted in Motivation | No Comments »
