Obesity more dangerous than lack of fitness

 

The concept of 'fat but fit' may be a myth, according to a new study that suggests the protective effects of high fitness against early death are reduced in obese people.
Although the detrimental effects of low aerobic fitness have been well documented, this research has largely been performed in older populations.

Few studies have analysed the direct link between aerobic fitness and health in younger populations.

The study from Umea University in Sweden followed 1,317,713 men for a median average of 29 years to examine the association between aerobic fitness and death later in life, as well as how obesity affected these results.

The subjects' aerobic fitness was tested by asking them to cycle until they had to stop due to fatigue. Men in the highest fifth of aerobic fitness had a 48 per cent lower risk of death from any cause compared with those in the lowest fifth.
Stronger associations were observed for deaths related to suicide and abuse of alcohol and narcotics.

The researchers also found a strong association between low aerobic fitness and deaths related to trauma.

"We could only speculate, but genetic factors could have influenced these associations given that aerobic fitness is under strong genetic control," said co-author Peter Nordstrom, from Umea University.
The study also evaluated the concept that 'fat but fit is ok'. Men of a normal weight, regardless of their fitness level, were at lower risk of death compared to obese individuals in the highest quarter of aerobic fitness.
Nevertheless, the relative benefits of high fitness may still be greater in obese people.

However, in this study the beneficial effect of high aerobic fitness was actually reduced with increased obesity, and in those with extreme obesity there was no significant effect at all, the researchers said.
With the limitation that the study cohort included only men, and relative early deaths, this data does not support the notion that 'fat but fit' is a benign condition.

The study was published in the International Journal of Epidemiology.

Foods to reduce belly fat

Ever wondered if you'd lose weight by just dieting? Well, you need to have high fiber foods to cut down your belly fat that is blemishing your appearance and confidence. Just add these super foods to get the waistline you always desired.

Almonds

It is rich in vitamin E and is high on dietary fiber. It will satiate your hunger and the calories present in almond will not affect your belly fat.

Apples

This attractive looking fruit will help you to lose belly fat effectively. So munch on apples!
 

Avocado

The mono-saturated fatty acids present in avocados helps to burn belly fat. The nutrient rich fruit is also high on fiber.

Cucumber

Stay cool with cucumber! The water content in cucumber is really low on calories making it a good choice for losing belly fat.

Green leafy vegetables

It is low on calories and it full of fiber and essential nutrients that prevent water retention. So follow your mother’s advice and have green vegetables to reduce belly fat.

Beans

Having beans is a great way to have a toned belly. It also improves digestion and helps to strengthen muscles. Beans satiate your hunger and keep your tummy full, this prevents overeating.
 

Watermelon

This yummy fruit contains 82% of water and it is really low on calories. Have watermelons to get a desirable waistline.

How to Reduce Your Tummy?

Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. Working out can be quite painful and tiring. Many think of skipping it; they even start going to the gym but ultimately give up, and then all of what you had lost comes right back! The best way to deal with this is to incorporate a simple exercise routine in your schedule.

More on this coming soon.

The Top 10 Thigh Exercises to Lose Weight Quickly

Many people are after toned legs with less fat. While many exercises do tone the legs and burn fat, you must add cardiovascular exercise to your routine if you want to maximize fat loss. The American Heart Association recommends 30 minutes of exercise, most days of the week. You can increase the intensity of any toning exercise by adding dumbbells or increasing the weight of the dumbbells you are using.

Squats

Stand with your feet hip-width apart. Lower yourself toward the ground as if you were about to sit in a chair. When your thighs are parallel to the ground, stand back up, returning to your starting position. Make sure your behind extends behind you so that your knees don’t move forward past your toes. You should be able to see the top of your sneakers throughout the whole workout. If you don’t see your shoes, shift your weight back.

Jump Squats

Stand with your feet flat on the ground, hip-width apart. Lower yourself toward the ground, then jump into the air as high as you can, landing softly. Make sure your behind extends behind you so that your knees don’t move forward past your toes. You should be able to see the top of your sneakers throughout the whole workout. If you don’t see your shoes, shift your weight back.

Walking Lunges

Stand with your hands on your hips or at your sides holding dumbbells. Step one foot forward as far as you can while dropping your back knee toward the ground. Return to start and step the other foot forward as you drop the other back knee toward the ground. Continue alternating legs as you travel forward across the room.

Curtsy Lunge

Stand with your feet hip-width apart. Step one leg behind you as you cross it behind the front leg, bending both knees simultaneously as you lower toward the ground. Return to your starting by pushing off the back knee. Repeat the same number of sets on both legs.

Reverse Lunge

Stand with your feet flat on the floor. Step one leg back behind you and lower your back knee toward the ground. Press off your back leg, returning to your start position. Complete the same number of reps on the other side.

Forward Lunge

Stand with your feet flat on floor. Step one foot forward as far as you can while dropping the back knee toward the ground. Be sure to lower yourself toward the ground instead of forward toward your toes. You should see your front toes throughout the entire movement, so be sure you don’t extend forward. Complete the same number of reps on the other side.

Side Lunge

Stand with feet slightly wider than hip distance. Step one foot out to the side as far as you can while lowering yourself toward the ground. Your opposite leg should remain straight, and you should feel a stretch in the inner thigh of that leg. Push powerfully off the bent leg to return to your starting position. Complete the same number of reps on the other side.

Abduction

Lie on the ground on your side. Lift your top leg as high as you can, and lower to start with control. Roll over and complete on the other side. You may rest a dumbbell on your leg near the outside of your knee to add resistance, or wear a set of ankle weights.

Adduction

Lie on your side. Cross your top leg over your bottom leg. Begin lifting your bottom leg up toward the ceiling. Try not to let your torso rock backward. You may wear ankle weights to increase resistance. Repeat same number of sets on both legs.

Wall Sit

Stand with your feet hip-width apart and your back against a wall. Walk your feet out and lower yourself toward the ground until your thighs are parallel to the ground. Hold this position for 30 to 60 seconds and repeat several times. Avoid putting your hands on your thighs. Instead, keep them overhead or down at your sides.

4 Steps to lose weight after pregnancy

Step 1

Determine whether you are physically ready to lose weight after giving birth. The pregnancy website Baby Center recommends waiting until after your six- or eight-week check-up to begin dieting.

Step 2

Decide on your goal weight. If you were a healthy weight prior to your pregnancy, set your pre-pregnancy weight as a goal. If you were overweight before getting pregnant, ask your doctor or midwife for a healthy weight range for your height and age.

Step 3

Eat between 1,800 to 2,200 calories a day if you are breast-feeding to ensure your infant has adequate nutrition. Eat at least 1,200 calories a day, if you are not breast-feeding. Both these calorie levels will enable you to lose about 1 to 2 pounds a week, which will get you to your goal weight relatively quickly. Your calorie needs may vary from these amounts, so ask your doctor or dietitian how many calories you need for healthy weight loss.

Step 4

Plan three low-calorie meals each day that feature natural, rather than processed foods. Choose natural breakfast foods such as steel-cut oats, bran or shredded wheat cereal or egg white omelets. Select lunch meals featuring whole-grain breads and wraps, baked chicken or seafood, green salads and whole fruit. Fill half your dinner plate with vegetables and fruit, and use one-quarter of your plate for a lean protein, and one-quarter of your plate for a whole grain.

The 5 Most Important Elements of a Women’s Arms Workout

I thought about this a lot and I have used it for my own training routines and for those of my clients. Women need to pay special attention to these elements.

1. Technique
   If your a reader of Real Muscle Online then you’ll know that technique is the most important thing. And, although it isnt actually part of CREATING an arms routine, I had to include it because it is just so important.
2. Sets and Reps
   When thinking up a routine you have to keep in mind your goals. If your goals are to get rid of flabby arms then a more aerobic approach might be the go. If you want to get big arms or more muscle definition, then heavy weight with low reps might be for you. Either way, learn what sets and reps can do for your arms workout.
3. Injuries
   Do you have sore shoulders or a bad back. Have you in the past? Certain exercises for the arms place a lot of pressure on these areas and can do some damage if your technique isn’t perfect. Make sure your in good health first.
4. Frequency
   This refers to how often we do the whole workout (ie 3 days a week). The frequency is important because doing too much can hinder progress and not enough can do the same. Again, think about your goals and the time you have to train and then decide what would be most productive. At the minimum to see results with these type of goals you should workout three times a week.
5. Big Exercises
   This is a really big issue for some women. Many of the women at my gym spend far too much time on exercises that really dont work that well. The poor things have been suckered into using those fancy exercises by the gym trainers who really dont know what they are doing. When you are composing your arms workout, use exercises that can handle more weight and have a more full motion. I call them ‘big exercises’.It is hard to define big exercises though because we are mainlyÂ�talking about isolation movements that target only the triceps or the biceps. However, I would say the motion of a narrow grip bench press (triceps) is bigger than a tricep kickback because it can take more weight and has a bigger range of motion. Likewise, I would choose a dip over a narrow grip bench press! Get the idea?

Women’s Tricep Exercises

I thought I would use this post to post a list of my “approved” exercises that I want all of my readers to try. If anyone wants details on how to do them drop me an email and I’ll write a post!

• Dips (works mainly chest though)
• Skull crushers
• Tricep cable pushdowns
• Narrow grip bench press
• Behind the head lifts

Women’s Bicep Exercises

• Bar bell curl
• Preacher curls
• Concentration curls
• Cable curls
• Alternate dumb bell curls

So, your arms workout should be composed of several of these exercises, a definite and pre decided number of sets and reps as well as a good amount of protein straight after the workout. But, as I mentioned, technique will either make or break you. Take the time to learn how to do the exercises properly.

Example Women’s Arm Workout

Here is an example of a rookie arms workout:
Triceps:

• Dips – 3 sets of 15
• Narrow Grip Bench Press – 3 sets of 12
• Skull Crushers – 3 sets of 8

Biceps:

• Bar bell curls – 3 sets of 12
• Concentration Curls – 3 sets of 8
• Alternate Dumb bell Curls – 3 sets of 8

Get a perfect beach body!

Wait!! Why are we writing this just as we're heading into winter?? Because before you know it, summer will be here and all your winter fat will need to melt away! So start now!

To truly see the best results possible you should give yourself at least six weeks - when I really want to get in phenomenal shape I allow nine weeks for my body to see optimal results. It's May, and you've got less than a month - so let's begin ASAP! 


Four Aspects To Concentrate On:

1. Diet
2. Supplementation
3. Mentality
4. Exercise

REFINE YOUR ABS
A flat stomach is as much about having a low percentage of body fat as it is about having lots of muscle tone. These five moves help you achieve both.

STABILITY-BALL CRUNCHES
A wobbly surface like a stability ball makes you recruit more muscle, so you get more from your crunches. With your back on the ball, keep feet flat on the floor, knees bent. Place your hands behind your head. Contract your abs, lifting your shoulder blades and upper back off the ball. DO: Two sets of 20 repetitions, two to three times a week.

MEDICINE-BALL CRUNCHES
Work all of your ab muscles by lying on your back (knees bent, feet flat on the floor) and having a partner throw a medicine ball to you in different directions — straight at you, to your left, to your right. Catch the ball by moving only your torso and arms. Toss the ball back to your partner. DO: Two sets of 20 repetitions, two to three times a week.

V-SITS
Lie on your back with knees bent, feet on the floor. Draw your knees toward you, keeping them bent at 90 degrees (hips at 45 degrees). Raise your upper body toward your lower until you're balancing on your butt (your body is making a V shape). Return to starting position. DO: Two sets of 20 repetitions, two to three times a week.

INTERVALS
Blast calories with bursts of high intensity.
Long: Push yourself to the highest effort level you can sustain for three minutes. Then, drop down to an effort level of 3 (out of 10) for three minutes. Repeat five times.
Short: Push yourself to an effort level of 9 for 30 seconds, then back off to 3 for one minute. Do this five to eight times. DO: One long- and one short-interval workout each week.

LONG, SLOW DISTANCE
This teaches your body to become good at burning fat for fuel. Run or bike at an intensity of 6.5 to 7 on a scale of 1 (easy) to 10 (almost impossible) for at least one hour, increasing the amount of time by 10 minutes each week. DO: One distance workout per week.

Fad diets among caloric carnage

Great article on Why Fad diets could do more harm than good. Well it's more of a Q&A rather than an article. But read on:



The Question:

I have an abiding distrust of fad diets and wonder what we will see in terms of long-range health effects. Is it true that people can lose a lot of weight with these special diets? Seems suspicious to me.

The Answer:

Sophia Loren once proclaimed, "Everything you see I owe to spaghetti." If Sophia can laugh in the face of "low carb" dietary fads, so can the rest of us. A decade ago the clarion call was, "Eat carbs, not fat!" Now it's "Eat fat, not carbs!" And, are Americans any lighter now than a decade ago? Not even by an ounce. In fact, we have leaped nationally from a population 50 percent overweight in the 1980s to the 65 percent mark today.

The word diet comes from the Greek word diaita, which means "course of life." For way too many, this means a life-course dominated by an obsession with very specifically organized food programs, all promising to be The Answer to obesity. While many of the plans do contain scattered nuggets of scientific truth and some nutritional accuracy, most are simply The Answer to the authors' financial woes.

Why these diets seem to work, especially for those with 20 pounds or more to lose, is that the books regiment every aspect of food consumption. The dieter is told what to eat, when to eat it and, most importantly, how much to eat. The calories are all worked out in advance and, as long as the food is weighed and measured, voila. Caloric consumption is under control. But, is the new plan something that can be embraced over time, and is it healthy to do so?

The boring, totally hype-free truth is that weight loss occurs for the long term when slow and gradual lifestyle and eating behaviors are changed. The body is a perfectly balanced energy system and is a ruthless accountant when it comes to calculating energy in (food) and energy out (activity). In addition to portion control, cutting 500 calories a day, by reducing calories consumed and expending calories through exercise, a person can theoretically lose one to two pounds a week. This can be something as simple as both cutting out the latte and bagel at mid-morning and going for a brisk, 30-minute walk at lunch.

But, since we live in a society where food is accessible 24/7, offering a cornucopia of caloric carnage, many of us truly need a good, well-balanced guide to eating properly for general health as well as for weight control. The best programs out there do not restrict you to specific foods, such as grapefruit or cabbage soup. Weight Watchers comes out on top along with the D.A.S.H. Diet, and diets that tend towards high fiber, lean proteins and stick with low-glycemic foods.

This column cannot begin to cover all the books out there that contain good, solid, healthy information and plans. The best thing is to find a method that works for you and provides a lifestyle you can enjoy and employ over the long term. Consulting with a registered dietitian is also recommended.

Read more: http://lancasteronline.com/article/local/789946_Fad-diets-among-caloric-carnage.html#ixzz2EWqSUcCY

Pregnancy Fitness Week by Week

As an expectant mama, you are in for some surprises (you're suddenly turned off by your usual turn-ons), aversions (you now despise your favorite mocha java latte), and symptoms (you feel like you've been run over by a Mack truck — every day). Stay one step ahead of these pregnancy changes and browse these pregnancy tips to learn more about what to expect during your pregnancy week-by-week.

First Trimester

Weeks 1 and 2: Exercise During Pregnancy – Yes, You Can!
Pregnancy should not be viewed as an excuse not to exercise, says the American College of Obstetricians and Gynecologists.

Week 3: Pregnancy Weight Control
Weight gain during pregnancy is inevitable, but it doesn't have to be permanent.

Week 4: Some Good Reasons to Work Out
Getting with the program is good for your pregnant body (both now and after delivery) and your mood.

Week 5: Swimming and Pregnancy
Swimming is fun, safe, low-impact — and it lets you feel weightless no matter how much pregnancy weight you gain!

Week 6: Working Out During Pregnancy – A Queasy Question
Should you or shouldn't you work out when you're nauseous? The answer: It depends.

Week 7: Working In Pregnancy Workouts
It's one thing to make the commitment to pregnancy exercise — it's another thing to find a slot for it in your schedule.

Week 8: Pregnancy and Working Out – Some Definite Don'ts
A quick list of workout no-nos to be aware of during your pregnancy.

Week 9: Workout Pace During Pregnancy
If you haven't worked out in a while, there are some good reasons not to start out with a bang.

Week 10: Activities to Avoid During Pregnancy
Even if you're a jock from way back, there are a few athletic activities that aren't recommended now that you're pregnant.

Week 11: Pregnancy Exercise Routine
Exercising for two hours one day, then another hour a week later won't do much to get you in shape. Here's a better approach.

Week 12: Motivation to Work Out During Pregnancy
Need help finding the motivation to exercise? Here are ways to make it more fun.

Week 13: How Much Water to Drink While Pregnant?
It's more important than ever to stay hydrated now, so plan on adding an extra glass of liquid when you work out.

Second Trimester

Week 14: Pregnancy Workout Goals
Early pregnancy fatigue has you dragging, and you just want to crawl into bed — here are ways to get going.

Week 15: Maternity Workout Clothes
Wearing the right workout clothes will keep you safe, and make you look (and feel) good too.

Week 16: Workout Snacks During Pregnancy
Lucky you — you get to replace the calories you burn up at the gym! Here's how to choose pregnancy snacks wisely.

Week 17: Eat More When Working Out While Pregnant
You get to eat an extra 100 to 200 calories for every half hour of strenuous exercise during pregnancy. Stay away from that candy bar…

Week 18: Back Exercises During Pregnancy
Pregnancy backache got you down? Here are two options for stretching, loosening, and releasing tension.

Week 19: Exercises to Avoid During Pregnancy
Just say no to these eight workout moves that are off-limits during pregnancy.

Week 20: Stretching During Pregnancy
Your stretched muscles and loosened ligaments make you more prone to injury these days, so be careful.

Week 21: Pregnancy Stretches: Take a Lap
Don't be a working stiff! Use these tricks and tips to help you stay loose.

Week 22: Benefits of Exercise During Pregnancy
Physical activity is one of the best ways to stimulate your bowels and fight constipation during pregnancy.

Week 23: Pregnancy Exercise Scores Points
You're not the only one who benefits from pregnancy exercise — your baby does, too!

Week 24: Pilates During Pregnancy
Everybody's doing it — but is Pilates the right exercise for you?

Week 25: Posture During Pregnancy - Straighten Up!
Your posture takes a hit during pregnancy, but there are good reasons to stand up straight.

Week 26: Watch Your Balance During Pregnancy
It's not just what you do, it's what you do it on, especially now that your balance isn't what it used to be.

Week 27: Too Much Exercise During Pregnancy?
How do you know how much workout is too much for baby?

Third Trimester

Week 28: Exercise and Pregnancy Heart Rate
It's important to keep an eye on your heart rate — here's an easy way to see if you're overdoing it.

Week 29: Prenatal Yoga
Yoga is perfect for the pregnant body and soul — and perfect preparation for labor.

Week 30: Exercise Gear During Pregnancy
Having the right stuff is especially important now that you are pregnant — here's what you need.

Week 31: Kegel Exercises
The name may be silly, but these pelvic-floor strengthening exercises really work wonders.

Week 32: Relieving Neck Pain During Pregnancy
An easy way to relieve the tension that is no doubt building up in your neck right now.

Week 33: Pelvic Exercises During Pregnancy
Up against the wall, Mama — it's time for your pelvic tilts!

Week 34: Weight Training During Pregnancy
Lifting heavy weights isn't a good idea during pregnancy — here's why (and what to do instead).

Week 35: Energy During Pregnancy
Where to find your energy lift now that you've cut down on those lattes and caffeine during pregnancy

Week 36: Fit Pregnancy, Happy Baby
There's science behind it, but who cares? It works! Here's a surprising payoff to exercising during pregnancy.

Week 37: Ball Exercises During Pregnancy
Looking for a good late pregnancy workout? Get on the ball!

Week 38: Walking During Pregnancy
Why that late-pregnancy waddle is actually good for you

Week 39: Squat Exercises During Pregnancy
Not in the field, of course — but a few good squats in the routine now will help during labor.

Week 40: Exercises To Turn a Breech Baby
If your baby is breech, there are some specific exercises you can do to make him turn.

Week 41: Mini-Workouts Before Labor
A mini-workout during pregnancy to keep you toned while you wait for the baby to arrive

Week 42: Relaxation Techniques How to loosen up those tense muscles one last time — because it may be a while before you can relax again

Jane Fonda 'fun and easy' new yoga DVD

She won millions of fans with her workout films of the 1980s.

But now Jane Fonda has admitted that her pneumatic regime from that era was actually 'all about going for the pain'.

The fitness guru revealed that punishing yourself was the main point of such classics as her 1982 video Workout which sold 17m copies worldwide.


Fonda said that generation of women who did endless pelvic lifts wearing leg warmers and leotards were not supposed to feel the burn - but to feel the agony instead.

Now at age of 74 she has released a new yoga DVD which she describes as a ‘fun and easy’ way to stay fit.

Even though she remains evergreen, Fonda admitted that age is now catching up with her and that she is having to adjust the routines she performs.

In an interview she said: ‘I used to be all about going for the pain. Not anymore. I'm not asking them to do anything too hard. I do them (the exercises) with older people in mind.

‘I want it to be fun and easy for them, but effective.’

In the interview Fonda said that she was grateful to look as good as she does and that she was ‘well aware of how 75 can look’.

She said: ‘Every single time I go to get out of a car now, I say 'Thank you, Lord, I have strong quads’.

‘Because if I didn't have strong quads, I couldn't be independent. You have to keep your back and legs strong so you can remain free and independent.’

Artistic Yoga for Weight Loss

Yoga Guru Bharat Thakur explains how yoga is not about twisting the body into different positions "Yoga is not about twisting and turning the body into different positions.

"There's a lot more to it," says Bharat Thakur, the founder of Artistic Yoga, who studied under his master, Sukhdev Brahmachari for many years and combined the ancient yogic knowledge with sports medicine and exercise physiology to create Artistic Yoga, a dynamic form of yoga that is becoming a rage in India and worldwide. "If one practices this system, one is assured to lose weight, be free of many diseases and still have the yogic glow." "I started with Bharat Thakur's Artistic Yoga about a year back and since then there has been no looking back. I lost five kgs in the very first month and that kept me motivated and going. Today, I feel balanced, my body feels light and toned, and I am always full of positive energy. Apart from the immense physical benefits I feel happy, recharged and stress-free." says Dr Seema Kishor Jayna, an orthodontist.

Kale for good health! Eat it!

Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and rich in calcium. Kale, as with broccoli, it contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties. Kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.

As a serving suggestion, you can make a simple Mediterranean salad with a bunch of thinly sliced kale, massaged with extra-virgin olive oil, fresh-squeezed lemon, red peppers and chopped Kalamata olives.

Although relatively unheard of by most people, kale is now fast emerging as a kind of super-food. Whether it is consumed as a soup, cooked with food or in a smoothie, this slightly bitter vegetable is chock full of antioxidants and help to protect you from free radical damage, which is said to cause premature ageing and disease. If you like cabbage, then chances are you will like the flavour, texture of kale. It is in fact a type of cabbage though on examination, you will find that its leaves resemble crisp lettuce leaves. Be sure to cook it, however, as consumed raw, the vegetable is hard to digest.