Tag Archives: Nutrition

Too Much Exercise But Not Enough Results? Lose Weight And Improve Your Health

Statistic Brain tells us that the total revenue of gyms and health clubs in the United States is $21.8 billion. Worldwide, the revenue is $75.7 billion.

IdeaFit tells us that people join a gym to get fit, lose weight, and stay in shape.

treadmill exercise photo

Photo by beltz6

Obviously, people want to exercise to lose weight. Gym memberships, home gym equipment, and workout videos all play their part. But, what are the best exercises for losing weight?

Go to any gym and you will see many people on treadmills, steppers, stair climbers, ellipticals, and cycles (spinners) doing their cardio workouts.

But, a lot of scientific investigations have determined that high intensity interval (or intermittent) training, HIIT, is superior to long cardio endurance training, ET.

Here are just a few studies you should be aware of:

  • From the journal Metabolism, the article Impact of exercise intensity on body fatness and skeletal muscle metabolism by AngeloTremblay, Jean-Aimé Simoneau, and Claude Bouchard of the Physical Activity Sciences Laboratory, Laval University, Ste-Foy, Québec, Canada:

    “The impact of two different modes of training on body fatness and skeletal muscle metabolism was investigated in young adults who were subjected to either a 20-week endurance-training (ET) program (eight men and nine women) or a 15-week high-intensity intermittent-training (HIIT) program (five men and five women). The mean estimated total energy cost of the ET program was 120.4 MJ, whereas the corresponding value for the HIIT program was 57.9 MJ. Despite its lower energy cost, the HIIT program induced a more pronounced reduction in subcutaneous adiposity compared with the ET program. When corrected for the energy cost of training, the decrease in the sum of six subcutaneous skinfolds induced by the HIIT program was ninefold greater than by the ET program.

  • A summary article, High-Intensity Intermittent Exercise and Fat Loss by Stephen H. Boutcher, School of Medical Sciences, Faculty of Medicine, University of New South Wales, Sydney:

    The effect of regular aerobic exercise on body fat is negligible; however, other forms of exercise may have a greater impact on body composition. For example, emerging research examining high-intensity intermittent exercise (HIIE) indicates that it may be more effective at reducing subcutaneous and abdominal body fat than other types of exercise. HIIE also significantly lowers insulin resistance and results in a number of skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance.

    The effect of HIIE training on fasting insulin and insulin resistance is shown in Table 1. As can be seen all studies that have assessed insulin response to HIIE have recorded significant improvements of between 23% and 58% increase in insulin sensitivity.

  • From the journal Applied Physiology, Nutrition, and Metabolism, the article High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle indicates:

    This study demonstrated that 18 h of repeated high-intensity exercise sessions over 6 weeks (3 d·week–1) is a powerful method to increase whole-body and skeletal muscle capacities to oxidize fat and carbohydrate in previously untrained individuals.

  • In the journal The Journal of Sports Medicine and Physical Fitness, an articleHigh intensity interval exercise training in overweight young women indicates:

    Sixty female university students (aged 19-20, BMI≥25kg/m2 and percentage body fat ≥ 30%) were chosen and then randomly assigned to each of the HIIT group, the moderate intensity continuous training (MICT) group and the non-training control group…

    Both of these exercise training programs produced significant improvements in the subjects’ body composition, left ventricular ejection fraction, heart rate at rest, maximal oxygen uptake and ventilatory threshold. However, the HIIT group achieved better results than those in the MICT group, as it was evaluated by the amount of the effect size. The control group did not achieve any change in all of the measured variables.The tangible results achieved by our relatively large groups of homogeneous subjects have demonstrated that the HIIT program is an effective measure for the treatment of young women who are overweight.

  • An article HIIT vs Continuous Endurance Training: Battle of the Aerobic Titans by Micah Zuhl, Ph.D. and Len Kravitz, Ph.D. indicates:

    Because of the nature of high intensity exercise, the effectiveness of this type of training for fat burning has been examined closely. Perry et al. (2008) showed that fat oxidation, or fat burning was significantly higher and carbohydrate oxidation (burning) significantly lower after 6 weeks of interval training.

    Increased mitochondria (the energy factory of the cell) size and number is becoming a hallmark adaptation to HIIT (Gibala, 2009). This is referred to as an increase in mitochondria density, and has been thought for many years to only occur from chronic endurance training. Mitochondria use oxygen to manufacture ATP (the energy molecule of the cell) at high levels through the breakdown of carbohydrates and fat during aerobic exercise… An increase in these mitochondrial oxidative enzymes leads to more effective fat and carbohydrate breakdown for fuel.

  • In the journal Applied Physiology, Nutrition, and Metabolism, an article Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness? indicated:

    Growing research suggests that high-intensity interval training (HIIT) is a time-efficient exercise strategy to improve cardiorespiratory and metabolic health.

The science is clear. For better cardiovascular health, less insulin resistance, and greater fat loss, high intensity interval training (HIIT) should be part of your workout routine.

HIIT Training on Treadmill Video
This is by far the best way to burn fat and not lose muscle. Target fat with high Intensity interval training. This can be adapted to any cardio machine.


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Even More Fat Burning Tips

Now, take a look at 101 really sneaky ways to lose fat. You’ll learn one simple, free secret to activate your fat burning process and keep it going strong. Note: James Bond did this every morning in Ian Fleming’s books.

Diet in Addition to Alcohol Consumption May Play Important Role in Liver Problems

Nutrition is more important than we think. Not only does good nutrition help your body perform optimally, but it may also reduce the effects of an otherwise unhealthy lifestyle.

In this study of mice breed to consume large amounts of alcohol, mice were given alcohol and an artificial sugar, maltodextrin. A group given water in addition to alcohol consumed more alcohol than those given alcohol alone. Yet the mice that consumed more alcohol had less liver damage.

A new study finds that mice bred to consume high amounts of alcohol, but controlled by diet, did not necessarily develop the most severe liver injuries, suggesting that diet may pay an important role in liver injury development.
Nutrition Research News — ScienceDaily

Alcohol Consumption and Diet in Humans

alcohol photoThis study with mice reflects what is observed in human alcoholics. A study by Marsano and McClain found that “malnutrition is relatively modest in alcoholic patients without alcoholic liver disease, the rate of malnutrition is virtually 100% in patients with alcoholic hepatitis and/or alcoholic cirrhosis.”

Another study by Dr. Charles S. Lieber tells us that many alcoholics are undernourished. He cites two major reasons for this:

  • Alcoholics do not consume enough nutrients, or
  • Alcohol metabolism prevents nutrients from being digested, absorbed and used

In either case, the alcoholic is often deficient in protein and vitamins. Vitamin A deficiency contributes to liver disease and other alcohol related illnesses.

While the alcoholic’s chronic diseases such as fatty liver disease can be life threatening, with changes, they can be reversed.

Fatty Liver Disease: Natural Fatty Liver Remedies

If the fat in your liver makes up 5–10 percent of the organ’s weight, then you are diagnosed with fatty liver disease. One of the hardest-working organs in the body, the liver works tirelessly to detoxify our blood, to produce the bile needed to digest fat, to break down hormones and to store essential vitamins, minerals and iron. That is why it’s so important to take care of our livers.

For people with fatty liver disease, the handling of fat by liver cells is disturbed. Increased amounts of fat are removed from the blood and produced by liver cells, and not enough is disposed of or exported by the cells. As a result of this, fat accumulates in the liver. There is an imbalance between the uptake of fat and its oxidation and export.

In this video, Dr. Axe shares how to heal a fatty liver by removing certain foods from your diet, consuming more cleansing foods and taking care of your mental and emotional health.

Learn more about liver health here.
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Rugged Mountain Sports Activities Nutrition

Rugged Mountain Sports Activities Nutrition

mountain climbing photo

Photo by absentadrinker

Emotionally drained and impossibly worn out even before the finish of your physical exercise? If you are taking nutritional supplements but still feel the fatigue, chances are you are not getting enough of what the body needs to functionality properly. Or even, worse, you are not getting you dietary supplements in the correct amounts.

And why do you need to take dietary supplements? Your own meals almost never provide the correct amount of nutrients required by the body. This is obvious in countless research and from your practical experience.

This is the reason why nutritional supplements are a required element of the American diet. And this is how rugged mountain sports nutrition gives the body the nutrients it needs to perform at its best.

mountain climbing photoSports, especially rugged sports, require us to get the best nutrition possible. From earliest times, the basic gathering of edible roots to the more  challenging process of hunting, our ancestors ate real foods required by the body.

junk food photo

Photo by avrene

Today, too many people depend on manufactured foods, junk foods, with ingredients we cannot pronounce.

Even our agricultural practices provide the nutrients plants need to grow, but lack the nutrients required by our human bodies.

Getting proper nutritional supplements, particularly for sports nutrition, gets more and more difficult. Dizzying titles invented for marketing are crowding store shelves alongside with conventional supplements such as vitamin D, calcium, B-complex and metal. They may take those form of tablets, pills, powder or fluids. How do all of us sort through everything?

Before buying your own rugged sports nutritional products, think about the following a few of the following tips.

First, select just one effective supplement brand. Decide what brand of sports activities nutrition you believe is effective.

Products from one brand are usually made to complement one another. One product provides what other products may lack. This way, you can get a better blend or ratio of nutrients.

While you may think that more of one ingredient will be better, it’s often the ratios of nutrients that are important.

Our bodies were designed to take in nutrients in the ratios once found in nature. To deviate too much from these ratios will produce dis-function and disease.

Second, harmonize your own regular whole-food diet with all the particular sports activities supplements you are taking. What you eat for breakfast, for instance, could be fortified along with vitamins and minerals your breakfast lacks.

Third, be consistent. Once you have decided using a nutritional supplement brand, be consistent in your use. Have patience and believe in what you are doing. Some results might be observable instantly, while some will take a little while. The key is for the regularity associated with taking your selected sports supplement brand.

sports photo

Photo by JSDavis82

In rugged sports activities there is nothing more important than nutrition. Maintaining and enhancing your body’s functions should be your goal. So take good care of your body.

Your overall overall performance in sports activities is largely the byproduct of your nutrition. Your speed and agility will depend on the fuel you put into your body..

A well balanced diet with proper nutritional supplements will support your body’s requirements on a daily basis.  You will feel good and your will be happy with your performance.

 

Deep Nutrition: Why Your Genes Need Traditional Food

Deep Nutrition: Why Your Genes Need Traditional Food

  • Deep Nutrition Why Your Genes Need Traditional Food
One of the Best Health and Wellness Books of 2017 ― Sports Illustrated
A self-published phenomenon examining the habits that kept our ancestors disease-free―now with a prescriptive plan for “The Human Diet” to help us all live long, vital, healthy lives.Physician and biochemist Cate Shanahan, M.D. examined diets around the world known to help people live longer, healthier lives―diets like the Mediterranean, Okinawa, and “Blue Zone”―and identified the four common nutritional h

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Whole: Rethinking the Science of Nutrition

  • Whole Rethinking the Science of Nutrition
New York Times Bestseller

What happens when you eat an apple? The answer is vastly more complex than you imagine.

Every apple contains thousands of antioxidants whose names, beyond a few like vitamin C, are unfamiliar to us, and each of these powerful chemicals has the potential to play an important role in supporting our health. They impact thousands upon thousands of metabolic reactions inside the human body. But calculating the specific influence of each of these chemicals isn

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Diet – What are the Nutritional Needs

Diet as it applies to our daily lifestyles means that we take in what we require to maintain our body’s healthy condition. Nutrition has become an important word due to involvement of the USDA in our every day food requirements, and the FDA’s participation in determining what is and is risk-free for us to consume.

But what is the responsibility in the nutrition game? We need to understand what our nutritional requirements are, how to fulfill those requirements, and how to look for real nutritional value in our foods.

I’m not sure that diet has been successfully addressed in its right. We hear nutrition regarding our vitamin intake, our prepared cereals and milk, and in the particular context that we need “nutritional value” from our food choices. But exactly what really is nutrition when applied to our own daily bodily functions?

Today, we must figure out how much nourishment we need, how much exercise we need, and how best to accomplish all those ends. Calorie needs, nutritional requirements, physical needs, and education regarding those needs is the information we ought to all understand, at least as it pertains to our individual self.

If you can visit your local doctor, library, or even fitness center, there is massive amounts of details available to help educate and to help you create good health choices, no matter what the age group.

Diet refers to the nurturing of our entire body, in our ability to keep it healthy and functioning as it is supposed to do. Our capability to provide the body with all it’s essential food, vitamins, and minerals to ensure that we continue to thrive in our everyday life processes.

If you were to take a cross section of the population and check for sufficient levels of  vitamins and minerals, you would probably find that up to 80% or the population lacks of a least one of the vitamins and minerals.

Today, that doesn’t sound too bad, before you stop to think, what if it’s calcium supplement? A calcium deficiency brings upon osteoporosis, a deteriorating of the bones. This disease alone costs hundreds of thousands in medical expense to the human population.

Can you see how a little more cooperation plus open-minded participation on the part of our medical industry could result in far fewer health problems? It could also have provided the general population having a viable way to discern their diet, vitamin and mineral needs, precisely.

So how do we determine that individuals are receiving the essential nutritional requirements? That knowledge comes by training ourselves about what our individual requirements are, the needs of our family, and after that taking that knowledge and putting it on to the foods we buy, that individuals prepare, and that our families eat.

Quite often, our vitamin and nutrient needs outweigh our caloric requirements. In those instances, we use vitamin and mineral supplements to fill the particular gap. This is a part of our dietary needs, also.

Nutrition is one of the many complex areas to gain useful understanding of, because there are so many components, and because each individual has their own individual needs.

Ladies needs differ from those of men, plus older women’s needs differ from the ones from a young girl. As we age, the needs constantly change; therefore regular education about nutrition is a reality of life. The nutritional requirements of a cardiac patient are different than patients of a healthy, middle-aged hiker.

Are you able to see the complexity of the situation now? What we really need is to develop an understanding that shows the nutritional requirements of our bodies on a cellular level, so that as we age, as the physical condition changes, or our health modifications, we can recalculate our needs, depending on cellular changes and content within our body.

Individuality is the key to knowing each person’s nutritional needs, and after that working to educate us is the key in order to fulfilling those nutritional needs. Great nutrition should be the ultimate goal of each person alive.