Monday, March 04, 2013
Rushing At The Gym
If you only have 15 minutes to exercise, is it better to opt for cardio or weight training?
If you only have 15 or 20 minutes to work out, your goal should be to subject your body to an ideal combination of muscular strain and cardiovascular stress. While this may sound unpleasant, it's going to give you the most bang for your buck if you want to get lean, strong and fast in as little time as possible. To achieve this effect, use any of my favorite resistance training exercises that "crossover" to also be cardio exercises, including: Dumbbell or Kettlebell Swing, Squat to Overhead Press, Turkish Get-Up, Uphill Sprints Holding or Carrying a Weight and Burpees.
Friday, March 01, 2013
If you've decided to indulge in one thing while out for a meal, which should it be: the bread basket or dessert?
I think it's better to share a dessert (of course be the last to taste so there's only a bite or two left). The bread basket is a trigger point for the whole meal. Once people make the choice to have the bread they are subconsciously choosing to let the whole meal go and they ultimately end up eating dessert too. If you save it for dessert (eating clean the whole meal before and skipping the bread), you'll save a ton of calories.
Have a great weekend!
Thursday, February 28, 2013
Organic Quinoa, Amaranth and Millet Benefits
These three grains are known for having an almost complete array of proteins, a fact that sets them apart from other more common grains, they of course also provide other nutrients and benefits.
Manganese is one mineral that these three grains have in relatively high degrees. One cup of cooked millet can supply about 23% of the body’s daily need for this nutrient. Quinoa is higher with a 58% daily value. The really abundant source is amaranth, providing more than a 100% at the same serving.
As whole grains, quinoa, amaranth and millet are naturally rich in dietary fiber. In 100 grams of either quinoa or amaranth, there are 7 grams of fiber available. Millet is a bit more variable and depends on the type. Barnyard millet seems to be highest with 10 grams for every 100. Whole grains, including these three, are typically considered as heart-protective because of the significant presence of soluble fiber in them. This is the kind of dietary fiber that can regulate blood sugar levels and lower cholesterol.
I personally love quinoa!
Wednesday, February 27, 2013
Comparison of Fabric for Exercise Clothing
The science of fitness clothing has come a long way from those baggy cotton sweatshirts and knit leg warmers of previous decades. Today, exercisers have a vast array of choices for workout fabrics, and choosing appropriate materials for a particular sport or purpose can be a difficult process.
Factors to Consider
The first factor to consider when purchasing new workout out clothes is the type of exercise you'll be doing. Sport-specific attire is designed take into account the types of movements that will be done and what type of fabric the wearer will need to stay comfortable and dry.
For yoga and stretching, polyester and spandex are good fabrics for allowing the exerciser to bend easily. For high-impact cardiovascular exercises like running and aerobics, moisture-wicking fabrics like nylon for staying dry while sweating.
About Moisture-Wicking Fabrics
While once the most commonly-worn exercise fabric, cotton absorbs moisture and can therefore become heavy and uncomfortable on the body once it becomes drenched in sweat. Today, athletes who want to stay dry during their workout have a wide variety of synthetic fabrics to choose from, including Nike Dri-FIT and Polartec PowerDry. In addition to the material itself, a chemical finish is often applied to moisture-wicking clothing in order to enhance its performance, allowing it to quickly draw moisture along its nonabsorbent fibers and transport it to the garment's exterior.
For outdoor sports, staying cool in the heat or staying warm in the cold are important to maximizing one's performance. One type of high-performance cooling fabric, COOLMAX, uses moisture-wicking technology to draw moisture away from the skin and keep the wearer dry and comfortable, but in addition it is specifically designed to be light and breathable for warmer- weather workouts.
For cold weather, synthetic fibers like Polartec Thermal Pro create air pockets that trap air and retain body heat, providing warmth without being too heavy on the body. In addition to insulating the body, many of these thermal garments are sprayed with a water repellent finish that helps sheild the wearer from rain and snow.
While the use of Spandex has been used for decades with the purpose of comfort during bending and stretching activities, newer technology has allowed stretchable fabric to find a whole new market in compression clothing. Using a special knitting process and fabric, compression sleeves can improve circulation during and after physical activity to help alleviate stiff, sore muscles and hasten muscle recovery. The sleeves stimulate blood flow, helping to reduce lactic acid build-up and prevent delayed onset muscle soreness.
Tuesday, February 26, 2013
Balancing Fitness With a Busy Life
Dad, can you skip the gym today and spend time with us instead? (This is for mother's too)
If you're in a similar situation -- constantly going at full speed while trying to be productive at work, spend quality time with your family and make progress in the gym -- you're probably beginning to feel that something has to give. And you're right. As hard as we try, it's just not possible to achieve everything every day. But experience -- and science -- has taught me something else: Contrary to what you might have heard, you don't need to spend hours every day in the gym to get results. By modifying the way you work out and manage your time, you actually can achieve more than you thought you could.
When time is limited, go for maximal intensity through some sort of interval training. Or use some sort of strength complex or circuit. Modify the number of repetitions you perform for each set, decrease the rest period between sets, and incorporate compound movements or even increase the amount of weight you lift. You'll burn calories not only while you're working out, but also after you've left the gym. As your strength endurance increases, you can go through the circuit two to four times.
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