RSSBig belly no hindrance
May 30, 2011
Fiber is your friend!
May 29, 2011
Ingesting 20-30 g of fiber daily has several benefits:
- It promotes intestinal health and regular bowel movements
- It may lower your risk of cancers of the digestive system, pancreatic cancer, and even breast cancer 1,2,3
- It decreases your risk of developing heart disease due to its ability to lower cholesterol 4
To my one and only;
May 28, 2011
Background image by Salvatore Vuono http://www.freedigitalphotos.net/images/view_photog.php?photogid=659
Debunking the funk: Turning fat into muscle and vice versa
May 27, 2011
You may have heard the myth about how weightlifting can turn fat into muscle, and how stopping weightlifting can turn muscle into fat. While it is true that fat mass can be reduced and lean muscle mass increased, muscle and fat cells are very different and specialized cells that cannot transform from one to the other.
Maintain shoulder health - consider skipping these exercises
May 26, 2011
The glehonumeral or shoulder joint is the most mobile joint in the human body. This allows for great range of motion, but mobility comes at a cost. The shoulder joint is not a true ball and socket joint, which results in increased vulnerability compared to other ball and socket joints, e.g. the hip joint. While the hip joint has near perfect congruency, the shoulder joint depends on muscles and ligaments for stability.
Yes, you can get rid of cellulite!
May 24, 2011
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| Fat cells. |
Cellulite is caused by unevenness in the subcutaneous fat and it's a normal occurrence in women. The fat accumulated on women’s thighs and buttocks is known to be the most stubborn fat, but it’s not impossible to get rid of.
10 things to look for when choosing a gym
May 22, 2011
Your gym can affect the way you feel about exercising. I spend a considerable amount of time in the gym every day, so I want to feel good about being there. When we as potential new members enter a gym, salespersons can be very pushy. That's why it's a good idea to know what you're looking for before signing a contract. These are the things I look for before signing up for a gym membership:
Growing muscle, vanishing fat: Part 2
May 20, 2011
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| Image by AKARAKINGDOMS. |
Skeletal muscle significantly contributes to RMR.1 By building muscle you can increase your overall RMR.
Sneaky calories, creeping overweight: Part 1
May 19, 2011
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| Image by AKARAKINGDOMS. |
If you are trying to lose weight you might get impatient because results are slow. Take a moment to think about it – how long does it take to become overweight? It doesn’t happen overnight. Whatever weight is gained has slowly accumulated over time, therefore it’s understandable that it won’t disappear overnight.
Making baked goods more nutritious - my favorite substitutes for white wheat flour
May 18, 2011
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| Image by smokedsalmon. |
Here are a few ingredients I like to use instead of white wheat flour in my baking. While they can be used without compromising taste and texture, they do have slightly different properties.
Trial and error on the road to getting fit
May 17, 2011
I have made my share of mistakes through the years trying to improve my health and body. After some trial and error I have learned what works for me. I am sharing this with you so that you can avoid doing the same mistakes, if you haven't made them already.
Home vs. gym
May 16, 2011
Some people like working out at home. It’s comfortable and convenient. There is an increasing number of home exercise equipment out there (The Rack, Shakeweight, Ab Belt etc.) catering to those who prefer to exercise at home. But can a simple piece of equipment be a good substitute for a full-scale gym? Interesting data on differences in strength between the sexes
May 14, 2011
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| Image by Keattikorn. |
- The average woman’s maximal mean total body strength is 63.5% of the average man’s. Her isometric upper body strength averages 55.8% of that of a man and her isometric lower body strength averages 71.9% that of a man.
Fit for the occasion or fit for life?
May 13, 2011
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| Image by Suat Eman. |
Spring is here with summer soon to follow. Ah, summer! The time for outdoor activities, weddings and strutting your stuff on the beach. For many, summer seems to come as a surprise every year. For some, it means dieting to fit into the wedding dress of their dreams or to finally get that bikini body they always dreamed of. Plans of extreme diets are made and high (and unrealistic) expectations come with it. As a reader of several blogs I have noticed that many women expect a crash diet to make them look like Victoria’s Secret models in two months. My first issue with that is the obvious lack of insight into the consequences of such diets. The second is that I cannot fathom why anyone would want to look that skinny and unathletic (but that’s for another post).
Keeping a workout journal and charting progress
May 11, 2011
Every once in a while I like to chart my strength gains. It's a great way to visualize the results of hours spent in the gym, and I find it provides great motivation to keep on going.
Here are a few examples from the last six months:
4 pitfalls when trying to shed fat
May 10, 2011
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| Image by zirconicusso. |
Avoid these pitfalls when trying to lose fat:
1. Overestimating your daily calorie expenditure.
A Canadian study from 2010 showed that normal weight individuals overestimate their energy expenditure during exercise by 3-4 folds. When asked to precisely compensate for exercise energy expenditure with food intake, the resulting energy intake was 2 -3 folds greater than the measured energy expenditure of exercise.
Having a hard time building muscle?
May 09, 2011
If you are not getting the results you were expecting, consider the following:
Is your calorie consumption adequate?
Is your calorie consumption adequate?
In order to build muscle you have to consume more calories than you expend. Start at 250-300 kcal extra per day or increase your energy intake by 15%.
Is your protein consumption adequate?
Are you consuming at least 1.5 g of protein per kg of lean mass? A bodybuilder’s diet typically consists of 25-30% protein, but you can build muscle successfully with less.
Do you read food labels?
May 08, 2011
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| By Mike Adams. www.NaturalNews.com |
Do you read the label on the food you buy when you go grocery shopping or do you just pick up the first thing you see that is on your list? I have heard people say that they are overwhelmed by the information on the food labels, but interpreting it is actually quite simple.
I try to find the foods most suitable for my needs and here is what I look for in the nutrition facts and ingredients list:
May 6 - International No Diet Day
May 07, 2011
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| Image by africa. |
Debunking the funk: Myths and misconceptions about women and weight training
May 05, 2011
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| A good diet is the key to getting your abs to show. |
Let's talk about some common beliefs about women and weight training.
Stubborn misbeliefs about training for men and women
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| Flex appeal. Who said women shouldn't have muscle? |
In the workout world, just as in other areas of life, there are still stubborn misconceptions about what is considered masculine and what is considered feminine. Just compare commercials targeted at men with those targeted at women. Look at the toning shoe commercials being marketed by just about every shoe company these days. Have you ever seen a male model in those commercials? Could it be that the athletic apparel companies know that a lot of men wouldn’t find the idea of sculpting your body with a pair of shoes feasible?
Debunking the funk: Toning shoes
May 03, 2011
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| Training shoes work if you do. |
Behind the scenes of a fitness shoot
May 02, 2011
I had a lot of fun yesterday being a model in a fitness video shoot. The session lasted a whopping 11 hours total including hair and make-up, and setting up of equipment.
Here are a few behind-the-scenes pictures from yesterday:
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