How To Start A Paleo Diet (5 Options - #5 is my favorite)

Isometric Or Isotonic Exercises?

Isometric or Isotonic exercises - that is the question. Before you can answer the question however you need to understand the difference. Maybe you have heard these terms used for different workouts and maybe you haven't. Even if you have heard the words you may not fully understand these types of moves.

Not to worry as this article will explain the differences between the two so keep on reading. Both types of workouts are designed to build muscle strengthen and tone your body. Even though they are designed to accomplish the same goal, there are differences in how you do the exercises.

Isometric Definition

The definition of isometrics is a strength training method in which the joint and the length of the muscle remains the same during the contraction. What does this really mean? Well in short, there is no movement while you do the exercise but rather a static pose while contracting and strengthening the muscle. You will sometimes hear people call these "non-movers" when referring to these types of workouts.

Remember back in gym class where you had to place your back against the wall and then bend your knees at a 90 degree angle? Then the teacher had you hold this move for what seemed an eternity. This would be considered an isometric exercise as you are holding the pose, or keeping your body static, while the muscles are contracting.

The example above is just one of many different moves you can do to build and tone your body. There are "non-movers" for many different muscles and muscle groups. One of the most common and widely used are abdominal isometric exercises. For instance, while doing a basic crunch, or a mover, you are contracting the abdominal muscle during the full movement. If you held this crunch at the top of the move for a count of 10 while the muscle is contracted, this becomes a "non-mover".

Some of the most common workouts that use isometrics are Yoga, Pilates and Kegel workouts. In many cases you are simply using your own body weight to provide the resistance you need to build and tone your muscles. You can also do these with resistance bands, dumbbell weights and even gym equipment.

Isotonic Exercise Definition

Isotonics on the other hand use movement which changes the length of the muscle while doing the workout. These "movers" also use resistance to help build and tone muscle, however the resistance stays constant while the muscle length changes. For example, when doing squats with a resistance band, dumbbell weights or even your own body weight, this resistance stays the same. As you move your body to squat down, the length of the muscle changes.

This isotonic exercise is what is referred to as a "mover". This same muscle group done as an isometric move would require that not only the weight stay static but also the joint. So in order to make the squat a non-mover you would simply squat down using your dumbbell weights or resistance band and hold the pose for a count of 10 to 30 while the muscle is contracted.

Isometric or Isotonic

So let's get back to the question at the beginning. Should you be doing non-movers or movers for your workout? Even though both these types of workouts build and tone your muscles differently, one is not necessarily better than the other. All good strength training workouts should include both isotonic and isometric exercises. By including both methods you are ensuring you are getting the maximum benefit of strengthening the muscles and getting a full range workout. So grab some weights, use a resistance band or just use your own body weight to build and tone your muscles with both types of strength training exercises.

 Source:

Spotting the Signs of Anorexia

Eating disorders are dangerous illnesses that affect both physical and mental health. More and more people become the victims of eating disorders nowadays. A disturbing fact is that eating disorders such as anorexia (Anorexia Nervosa) and bulimia (Bulimia Nervosa) have high mortality rates. Around ten percent of people with anorexia die from starvation and malnourishment.

The persons with anorexia usually deny the facts of being confronted with a problem. They start by feeling constrained by their body weight and physical appearance and then end up by developing obsessions with food, weight and staying thin. They indulge in harmful behaviors, carefully portioning and restricting the amount of food they consume. People with anorexia also have a false perception of their body image, living with the permanent impression that they are fat, even if they are underweight.

Anorexia, just like other eating disorders can be treated. However, in order to overcome the illness, people with anorexia need all the help they can get. Although at first they may refuse any kind of intervention from the exterior, it is important to encourage them and to provide them with care and support. In order to prevent and to overcome anorexia, it is vital to keep an eye on its signs. If you suspect that someone you know may be suffering from such an eating disorder, it is very important to know the signs of anorexia.

The signs of anorexia are usually easy to identify, due to dramatic changes in physical aspect and behavior. The most obvious sign of anorexia is inappropriate body weight. Most anorexics weigh a lot less than they should. The persons with anorexia are constantly preoccupied with their weight, the amount of calories contained by the food they consume and with keeping drastic diets. Anorexics tend to bring issues regarding food and body weight into discussion in every conversation. They sometimes do it unknowingly, due to their need of expressing their obsessive, troubling thoughts.

Other signs of anorexia are excessive physical activities like jogging or work outs. Also, people with anorexia tend to isolate themselves from the world and they refuse to participate in many activities due to their complexions of being fat and repulsive. Anxiety, agitation and even violent impulses are also signs of anorexia.

Women and girls that suffer from anorexia experience irregular menstrual periods. Low body weight and menstrual problems or infertility are obvious signs of anorexia in girls.

Anorexics usually have unpredictable reactions and they quickly jump from one mood to another. They may appear to be relaxed and calm at one moment, while the next moment they may burst into tears. Emotional instability is therefore another sign of anorexia.

Other signs of anorexia are unusual hair loss, internal disturbances like stomachaches, burns or constipation, migraines, low blood pressure, unstable body temperature, heart problems and dehydration.

Keep in mind that in order to prevent an anorexic from causing further damage to oneself you should quickly spot the presence of the disorder by paying attention to the signs of anorexia.

Source: 

5 Tips to Build Muscle As Fast As Possible

Learning how to build muscle fast is easy, putting it into practice is the hard part. Most people think that if you lift more, you will gain more muscle mass. This simply isn't the case.

Building muscle has just as much to do with diet as it does with training, if not more.

You can't build muscle without a calorie surplus, just as you can't build muscle without resistance training.

To build muscle fast, you have to optimize your diet as well as training regimen. Here is how to do it.

1. Avoid Low Carb Diets

While low carb diets are great for cutting fat, they won't help you with gaining muscle mass. You need carbs for fuel so you can exercise more efficiently.

Carbohydrates are important before training sessions, and immediately after training sessions. Carbs are your muscles primary fuel.

By consuming complex carbs you restore glycogen stores within your muscles[1] for further activity and fullness. This is a major factor in how effective a training session is.

2. Avoid All Alcohol

Alcohol, even in small amounts, can have major effects on sleep, and recovery. In a study conducted in 1980, alcohol in small doses (0.8 g/kg) before bedtime, suppressed plasma growth hormone by 70%-75%[2].

If you add in the effects of dehydration and release of cortisol, it's nothing but a recipe for disaster.

3. Get More Protein

There is a lot of confusion surrounding protein these days. One article says your not eating enough, the other says your eating way too much.

So what is the key?

For moderately active, and highly active adults, it is reasonable to consume around 2-3 grams of protein for every kilogram of bodyweight.[3]

Studies show that too much protein intake has an extremely low chance of negative side effects. Plus, protein is essential in so many bodily functions.

4. Lift Heavy Weights

Protein alone cannot build muscle. To really add-on size, you must lift heavy weights. Or use your bodyweight to achieve the desired resistance.

In the gym, you could focus on lifting 6 sets of 6 reps with a heavy enough weight to reach failure in the last couple of sets. This should be enough to make some serious gains.

5. Switch-up Your Workouts

This doesn't necessarily mean changing the exercises. Vary your sets and reps, rest time, and intensity. This will help you break through those dreaded plateaus.

I hope this list helps you in achieving your desired physique. But this can only help you if you continually take daily action. Avoid analysis paralysis, and just get to work.

 Source: 

Weight Loss - Is Calorie Counting As Straightforward As It Seems?

If you are on a mission to lose weight, one thing you are very likely doing is trying your hand at calorie counting. You have heard before counting calories are critical to success, and there is nothing closer to the truth. If you do not have the right energy balance as you go about your goal to shed fat, you are not going to see the results you are hoping.

But, is counting calories as simple as adding up numbers? It turns out; it isn't. Here are a few points to remember about counting calories...

1. Calories Are Not Always Reported Accurately. First, note calories are not always reported accurately on food labels. For instance, there can be a 10% difference either way in how many calories are presented as being in the food and how many calories are actually in the food.

While this may not seem like too big of a deal - 10% should not amount to much, but if it is occurring often, it can sway your numbers.

Remember you are only ever getting an estimate of how many calories you are taking in. It is impossible to get 100% accuracy.

2. Your Body Processes Calories Differently. The next point to remember is your body will burn and process calories differently, depending on the foods you eat. For instance, if you eat food high in protein, you are going to expend more calories just breaking it down compared to food high in carbs.

Likewise, if the food is natural and contains more dietary fiber, this too will net you fewer calories than if the food is processed. Natural food breaks down very quickly in the body as the fiber is part of the food the body can't break down so speeds up digestion. While again, this won't amount to a huge difference, over time it can add up and sway your results and is yet another reason why it is critical you are focusing on wholesome and natural foods as you go about your diet plan.

3. Your Exercise Habits Make A Difference. Finally, note your exercise habits can also influence your total calorie intake. While most people think exercise only impacts the output side of the equation, this isn't the case.

The more you exercise, the higher your insulin sensitivity will be and the better you will be able to process the carbohydrates you eat leading to a lower risk of converting those carbs to body fat stores. Instead, the carbohydrates will convert to energy and be stored in your muscles.

Those who exercise tend to utilize their foods better, so this can influence their body weight and composition.

Keep these points in mind and remember, a calorie is not just a calorie. While tracking your calories is certainly critical for optimal results, it is not the entire picture for optimal success.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

 Source: 

Hot Foods Help You Lose Weight

Here's a little known secret for curbing your appetite: hot peppers. They are healthy, nutritious and work in tandem with any weight loss program or diet plan you may be on.

Hot peppers, when eaten early in the day, decreases food intake later in the day.Try adding a little to your omelet in the morning.

Here's how it helps control hunger: Capsaicin Catalyst

The capsaicin in hot peppers may get the credit for decreasing appetite. The heat-giving ingredient appears to stop sensory information in the intestine from reaching the brain. It basically kills -- or stuns -- the message that you're hungry. Capsaicin may also give your metabolism a boost. You get to be happy while you lose weight. LOL! Getting healthy, losing weight and exercising should not be chores, they should be a lifestyle choice.

For a breakfast that will really fire you up, add cayenne, hot red peppers, or jalapeno peppers to an omelet. These hotties all contain capsaicin. Know what? Before I even read this and then passed it on to you, a member of my family used this "secret" and along with a few other changes, such as increasing exercise, eating more fruits and vegetables, not eating late at night and equally importantly having breakfast like a king, lunch like a queen and supper like a pauper. Keeping their highest caloric intake at the beginning of the day so they have all day to expend them. Not only have they both lost in excess of 40 pounds in one year, they are more active, heart rates are down and their blood pressures are bang on. Wow! That is a lot of "bang" for a small vegetable isn't it?

It is no secret that eating your largest meal at the beginning of the day, IF you are most active throughout the day, is one of the very best, simplest ways to keep your weight in check. Of course, if you are most active throughout the evening or night time hours, that is when you would eat the most. Here is a sample of what you may choose to eat for breakfast, lunch and dinner if you do most of your activities prior to 7p.m.

Upon rising : 6:30a.m: glass of water immediately, the colder the better as it starts the metabolism moving.

Breakfast: 7:30 a.m: 1-6 oz glass of orange juice, 3 oz steak, 2 eggs, 1 slice of whole wheat toast with a dab of butter, 1/2 cup of roasted potatoes (using Pam not oil) a couple of wedges of melon or strawberries or orange slices for edible garnish; one cup of green tea or coffee

Snack: 10:30 a.m: 12 almonds tossed in hot tamari seasoning (get the low sodium or no sodium one) with 12 oz of water, ice cold to keep that metabolism revving on high

Lunch: 12:30 or 1:00p.m: 6-8 oz of roasted chicken or turkey breast, fish, tuna or shellfish with 2 cups of steamed green beans, sliced on the diagonal about 1/2 " in length, tossed with 4 cups of mixed greens, finely sliced onions, tomatoe and cucumbers and 2 tablespoons of light salad dressing of your choice.

Snack: 3:30 p.m: 1 cup of whole strawberries with 1 tablespoon of chocolate syrup

Dinner: 6:00 p.m: a hearty helping of minestrone soup (minus the pasta or as little as you can scoop) with 2-4 slices of crusty whole wheat french bread to dip.

Snack: 9:00 p.m: 3 cups air popped or microwave popcorn, no salt or butter added, large glass of water.

Make sure that through the course of the day you drink at least 8-10 glasses of water. This is one of the biggest tips to lose weight. Water has no calories but takes up lots of room in your stomach. The colder the water, the more your body has to work to get it to body temperature to be able to use it. Hence another way to rev up your metabolism.

So, instead of dieting, using diet pills and starving yourself, learn to eat right. Healthy foods all day long, snacks every 2-3 hours, no diet drinks, (they can really harm you) no crazy exercise schedules (but some exercise is mandatory) Find out how you can get a lot more "secrets" at:

 Source: 

Beginner Resistance Band Workout (Arms and Shoulders for BEGINNERS!!)

Total Body Strength Workout for People who get Bored Easily - Total Body...

How Does Exercise Impact Weight Loss?

What Are the Best Fitness Workouts?

The term "fitness workouts" is often misleading. While many believe that fitness workouts refer to anything that assists you in keeping yourself fit, the correct meanings are somewhat different. By definition, fitness workouts are those kinds of physical activity or workout that "when combined with well-balanced, recommended diet" will help you lose weight and extra body fat in the optimal time frame.

To better understand the term, consider the following examples of some recommended fitness workouts which, when combined with healthy diet, will help you lose weight fast and significantly:
1- Running (or jogging)
2- Brisk walking (one that makes you sweat profusely)
3- Playing football, soccer or any sport that involves running and intense physical activity

4-Swimming (an excellent fitness workout)
5- Treadmill / elliptical (cardio) exercise
Why they are so important?
Weight loss experts, dietitians and nutritionists are now of the unanimous opinion that any diet plan or fitness program (no matter how strong and famous it is) would not work alone until and unless it is implemented and practised in conjunction with regular fitness workouts such those mentioned-above. So, the million dollar question is; what's so special about these workouts?
Well, the main significance of these workouts is actually hidden in the fact that they greatly enhance the weight reduction process and fat burning effect of the diet consumed on daily basis. In other words the weight, that you would lose in one month by diet alone, can actually be lost in a period as short as two weeks by performing the recommended fitness workouts along with following a specific diet schedule.
How do fitness workouts work?
Almost all of the fitness workouts work by increasing the rate of the burning of dietary and body fat. In other words, such workouts tend to increase and speed up the rate of metabolism which eventually leads to faster calorie burning and greater calorie expenditure. As a result of this increased calorie burning, you lose more weight at a faster speed. On the other hand, at the same time, because of the weight loss diet you're on, you are already eating less. Therefore, this dual mode of action of fewer calorie consumption plus greater calorie expenditure leads to the overall weight loss effect.

How to get the maximum out of these workouts?
One of the best ways to intensify and maximize the effects of fitness workouts is to perform them in conjunction with the use of some recommended diet or herbal supplement. Studies and clinical data have proved that using a proven herbal weight reduction supplement along with regular weight loss workouts can actually help you maintain optimal body weight, figure and shape on permanent basis.

Source: 

Nutrition at Work Guide

Nutrition at work
Okay...we all know that this is a tough one. Everyone likes to eat, it is just old-fashioned human nature. The problem is that we have access to some delicious and not so healthy foods in the workplace (and everywhere else for that matter) and it is so easy to make a bad call.
If we understand, however, that some foods have a very bad effect on us, we can find it easier to avoid them. In this section, we'll look at the way our food choices affect our outlook or mood, how they regulate our level of energy, and how they impact our body weight.
We will then look at the modern "food pyramid," which the USDA recently renamed the "food plate" and changed into a plate segmented into the different food groups.
Your diet and your mood
Now, you may say "I hate dieting..." and that is a reflection of your ATTITUDE towards dieting, but this is not the same as eating and your mood. The diet that you consume is not the restrictive "diet" that you follow to lose weight, but is the different foods that you eat throughout each day in order to stay alive.
So, you can forget about hating dieting because that is not the mood we mean. What we mean is the way that your food choices directly impact how you feel at the moment, and you may be surprised to learn that what you put in your mouth has a lot to do about the way you may feel about the world an hour later.
For example, let's say you are pooped out at 3 PM and go to the candy machine for your favorite sweet. You enjoy that little pick me up (even though you feel very guilty about the calories and fat you just consumed, and this plays a part in your mood in a little while) but you notice that the energy you received from the candy is quickly burned up and before 5 PM you are "dragging" again. You are also feeling a bit cranky and moody too, and annoyed at yourself for making such a fattening choice.

What just happened? You ate what are known as "empty calories". These are a form of energy that hits the blood stream right away. This causes the bodily organ known as the pancreas to secrete insulin (which is used to digest sugar properly) in order to prevent the blood glucose from going too high at once. Sadly, this fails and creates what we call a "backlash" that lets the glucose level plummet again, and always within two to five hours afterward. It doesn't end here though because each time blood glucose levels "crash" they force the body to generate too much adrenaline, which causes nervousness and irritability.
You can avoid all of this by feeding the body a steady supply of good foods that are of the "long slow burn" type. This means the good old complex carbs like bananas or potatoes.
Diet and Energy
Did you just have an "aha!" moment or do you know all of this already? Most people are well aware of the need to avoid those empty calories, but are not always sure how to get an adequate supply of calories either.
The answer is very simple - you eat all of the time! Well, you eat at least five times per day. When you sit at a desk, you are not burning many calories, so it means you have to choose wisely. It also means that you need to choose the things that give you a good amount of energy without also slowing you down. So, if you are what many diet experts call a "grazer" who eats fruits and vegetables, grains, lean proteins, and low-fat dairy foods throughout the day...well, you aren't likely to ever reach for the candy bars and coffee again!
It really requires you to start at the very beginning and understand how diet and weight work...
Your diet and your weight
If you need to know how to maintain a healthy weight, meaning you are hoping to learn how many calories you should eat each day, you start with the "BMR".
This is the basal metabolic rate, which is the amount of energy needed for your body to function in an "at rest" or "seated at desk all day" state. You will be happy to hear that around 60 to 70 percent of your daily calories are burned up by this activity.
Use the famous Harris Benedict formulas below to figure out your BMR:

• Adult male: 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years); or
• Adult female: 65 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years).

So, you can eat that much and not gain weight? Not yet! You also have to know the "thermic effects of food" which are really the calories used by the body to digest food that it has eaten! The easiest way to determine YOUR thermic caloric burn is to multiply the total number of calories consumed by ten percent.
So you take the BMR and the thermic effect and use those to understand if you have eaten enough that day? Not yet, because you have to remember that you DO move around, especially if you do all of the recommended exercising at work!
You will want to go online and get a table of figures that shows you how many calories you are burning each day. If you eat fewer than burned, you lose weight. If you keep things on an "even keel" you maintain the body weight, and if you eat more than you burn...well, you gain weight.

So, what is the optimal way to eat? Let's turn the USDAs recommendations for a good set of guidelines.
Food Plates
Whether you use the American Food Plate or the British Eatwell Plate or any other food guidelines, you are going to find that most use "food groups".
Food Groups
These tend to consist of five standard categories that include:

• Protein - This will always include: Beef; poultry; fish; eggs; nuts and seeds; and beans and peas, split peas, lentils, and tofu.
• Vegetables and Fruits
• Dairy - Milk, yogurt, cheese, and soy milk
• Grain - Bread, cereal, rice, and pasta. Whole -wheat bread, oatmeal, and brown rice as well as any other "whole grain" foods.
• Fat - both polyunsaturated or monounsaturated are the preferred options

The food pyramid system tended to break things up, and the food plates emulate this model.
Note that grains are the dominant food and that fruits and vegetables are "tied" for second. Next in line is protein, followed by dairy and then fats and sweets are given a tiny place in the configuration. Today, the food plate doesn't leave any space for fats or empty calories, but you have to be realistic and accept that you use sugar in your coffee or enjoy the occasional goodie. It is simply a good illustration of the basic motto: "all things in moderation".
That's all well and fine you say, but how and when do I eat these things? Step One is to make an eating schedule that prevents you from ingesting foods around two hours before bed. This is because it disrupts sleep and prevents absorption.

Article Source:
by Luke Norman