Some of us have a limited time schedule of when we are able to exercise. We want the benefit of lifting weights, but we also know that that we need cardiovascular exercise. May I suggest using super sets during your weight lifting work out.
It is really just a matter of picking two or three exercises of the same body part with minimal rest in between each set. If you are doing two body parts, you can pick two exercises of each body part that are contrasting. For example, if you are doing arms, biceps and triceps or back and chest. Your super set can be two bicep and one tricep exercise.
Each time you complete each of the three exercises it is considered one super set. Do as many as you can within your capabilities. Then from that point you can increase your number of super sets.
From that point you can incorporate other exercises, into your routine. As you become more advanced you will want to add another set of super set exercises for biceps and triceps. If that is too difficult, you can add other sets of a single exercise.
I promise that if you continue to do these types of work outs, then you will not have to do a separate cardiovascular workout. Your heart rate will be elevated and you will have done both work outs at the same time.
Wednesday, September 30, 2009
Thursday, September 24, 2009
Diabetes-A Silent Killer
Diabetes is something that effects many millions of people. Some don't even now that they have diabetes. There is absolutely no excuse for not having a close and personal relationship with your doctor with diabetes or any other major health concerns.
Diet and exercise are extremely important, but must be in conjunction with the health care professionals.
Take the time to find out exactly what your levels are, and follow your doctor's orders to the letter. Don't try to be your own doctor. People with diabetes are much more like to develop other cardiovascular diseases, leading to their death.Here is a great monitorthat you can use to track your numbers.
Diabetics often have the following concerns.
1. Damage to the inner lining of blood vessels.
2. Over production of free radicals.
3. Have high blood pressure.
The best way to combat diabetes with nutrition is to follow the following guidelines.
1. Eat a diet that is low in saturated fats.
2. Balanced or low in carbohydrates.
3. Low in caloric intake, if overweight.
What you put in your mouth has never been more important. What you eat can have a enormous effect on your diabetes. You can live with diabetes as long as you watch you remain in extreme close contact with your doctor.
Diet and exercise are extremely important, but must be in conjunction with the health care professionals.
Take the time to find out exactly what your levels are, and follow your doctor's orders to the letter. Don't try to be your own doctor. People with diabetes are much more like to develop other cardiovascular diseases, leading to their death.Here is a great monitorthat you can use to track your numbers.
Diabetics often have the following concerns.
1. Damage to the inner lining of blood vessels.
2. Over production of free radicals.
3. Have high blood pressure.
The best way to combat diabetes with nutrition is to follow the following guidelines.
1. Eat a diet that is low in saturated fats.
2. Balanced or low in carbohydrates.
3. Low in caloric intake, if overweight.
What you put in your mouth has never been more important. What you eat can have a enormous effect on your diabetes. You can live with diabetes as long as you watch you remain in extreme close contact with your doctor.
Friday, September 18, 2009
There is No Single Diet
I have had so many people ask me what is the best diet for weight loss. That is a question that is impossible to answer. The real reason is that there is no BEST diet for weight loss.
It is important to realize that we are all different, our bodies metabolize nutrients according to what it needs at the time. What one person needs more or less of in comparison to another person can only be done by a qualified doctor. Check out this book for information on taking care of your health through nutrition,Dr Weil's Guide to Optimal Health
That is why, when you go to the doctor, they take your individual test results. If we all required the same then no test would have to be taken and the doctor would just give us the exact same information that he gives to all of his patients word for word.
We know that doctors take tests to determine our individual results and then provides our individual needs for our health. So far, I have not said anything that you did not already know to be true. So if that is the case, why would you assume that their is one BEST diet for any group of people.
The truth is that you have to develop a relationship with your doctor, nutritionist, or other health care professional to determine the nutritional needs that your body requires for optimal function.
It is important to realize that we are all different, our bodies metabolize nutrients according to what it needs at the time. What one person needs more or less of in comparison to another person can only be done by a qualified doctor. Check out this book for information on taking care of your health through nutrition,Dr Weil's Guide to Optimal Health
That is why, when you go to the doctor, they take your individual test results. If we all required the same then no test would have to be taken and the doctor would just give us the exact same information that he gives to all of his patients word for word.
We know that doctors take tests to determine our individual results and then provides our individual needs for our health. So far, I have not said anything that you did not already know to be true. So if that is the case, why would you assume that their is one BEST diet for any group of people.
The truth is that you have to develop a relationship with your doctor, nutritionist, or other health care professional to determine the nutritional needs that your body requires for optimal function.
Wednesday, September 16, 2009
I Want To Gain Weight
I know that for many of you, it is a huge stretch to imagine that someone wants to gain weight, when as a nation all you seem to hear about is losing weight. However, there are some that need to gain weight for various reasons ranging from health to vanity. Strange...I know, but in all seriousness it is also a reality.
If you fall into this category here are a few tips that you should follow so that you do it in a way that is healthy and that you are gaining muscle and not fat.
Increase your protein intake.
Muscles are developed through how your body metabolizes proteins. Therefore, eat more high protein foods to increase your muscle development.
Increase your weight or resistance during your workout.
During your exercise routine, increase the amount of weight that you normally use by 5 to 10 pounds in everything that you do. When you do this, decrease your repetitions.
Decrease your cardiovascular routine.
Continuous cardio work outs can still be done on a treadmill or elliptical machine, but less than before. For example, if you were previously doing 45 minutes drop it to 30 minutes and then add the 15 minutes to the rest of your exercise program.
These are just a few ideas on how you can gain weight in a manner which is healthy. Also remember, that muscle weighs more than fat. This means that as you are gaining muscle, you will gain weight. Please remember that just you want to lose weight slowly, you also want to gain weight slowly. Do not try to do it too fast. The purpose is to increase muscle not fat.
If you fall into this category here are a few tips that you should follow so that you do it in a way that is healthy and that you are gaining muscle and not fat.
Increase your protein intake.
Muscles are developed through how your body metabolizes proteins. Therefore, eat more high protein foods to increase your muscle development.
Increase your weight or resistance during your workout.
During your exercise routine, increase the amount of weight that you normally use by 5 to 10 pounds in everything that you do. When you do this, decrease your repetitions.
Decrease your cardiovascular routine.
Continuous cardio work outs can still be done on a treadmill or elliptical machine, but less than before. For example, if you were previously doing 45 minutes drop it to 30 minutes and then add the 15 minutes to the rest of your exercise program.
These are just a few ideas on how you can gain weight in a manner which is healthy. Also remember, that muscle weighs more than fat. This means that as you are gaining muscle, you will gain weight. Please remember that just you want to lose weight slowly, you also want to gain weight slowly. Do not try to do it too fast. The purpose is to increase muscle not fat.
Saturday, September 12, 2009
Exercise Is Mental
I truly believe that a lot of people fail to even begin or maintain a exercise program is because they simply do not believe that they can do it and be successful. It saddens me, because you can do it. It is imperative to your overall health in so many aspects that no doctor will argue.
It is not to say that you will reach perfect health or that you won't falter in your exercise regimen or that you won't have days that are not as successful as other days. But 95% of it, is mental. There is nothing more powerful than your self talk when it comes to exercise. Here is a great book on building your confidence while taking stewardship over your body by Joyce Meyer.
It you tell yourself that you can not lift something or do a extra repetition or set, then I promise with all that I am you will be right. Do this enough times, then you will literally talk yourself out of doing anything at all.
This is not to say that you can tell yourself that you can lift way more than your capabilities and exercise for hours at a time. At no time should you ever do anything that is outside of your capability or threatens your safety. There is never any exception to this rule.
With that being said, you can add small amounts of weight at a time or do a few more repetition in order to push yourself to the next level. However, in order for you to do this, you have to tell yourself that you can and then believe that you can. Then and only then will you be successful.Read Proverbs15:4
There will always be days when you will feel either stronger or weaker than your known capabilities. Use the days that you feel weaker to confirm that you are stronger than you give yourself credit. Use the days that you feel stronger to confirm that you were correct.
When you do this, you will continue to build your confidence when it comes to exercise. The more your confidence is built, the more you will enjoy exercise and make it part of your lifestyle rather than something that you do for just a few weeks or months.
It is not to say that you will reach perfect health or that you won't falter in your exercise regimen or that you won't have days that are not as successful as other days. But 95% of it, is mental. There is nothing more powerful than your self talk when it comes to exercise. Here is a great book on building your confidence while taking stewardship over your body by Joyce Meyer.
It you tell yourself that you can not lift something or do a extra repetition or set, then I promise with all that I am you will be right. Do this enough times, then you will literally talk yourself out of doing anything at all.
This is not to say that you can tell yourself that you can lift way more than your capabilities and exercise for hours at a time. At no time should you ever do anything that is outside of your capability or threatens your safety. There is never any exception to this rule.
With that being said, you can add small amounts of weight at a time or do a few more repetition in order to push yourself to the next level. However, in order for you to do this, you have to tell yourself that you can and then believe that you can. Then and only then will you be successful.Read Proverbs15:4
There will always be days when you will feel either stronger or weaker than your known capabilities. Use the days that you feel weaker to confirm that you are stronger than you give yourself credit. Use the days that you feel stronger to confirm that you were correct.
When you do this, you will continue to build your confidence when it comes to exercise. The more your confidence is built, the more you will enjoy exercise and make it part of your lifestyle rather than something that you do for just a few weeks or months.
Tuesday, September 8, 2009
How To Stay Motivated Against Opposition
Unfortunately, there are some people that are in your immediate circle that will not support you when you are trying to start a new lifestyle in terms of exercise and eating right. I suggest educating yourself through reading truthful resources on health and nutrition. Here is a great start by Donna Richardson.Their reasons may vary from the following:
1.Jealously.
If they see that you are changing for the better, they may be jealous because they refuse to do it for themselves. They may deny it, but if they have failed and see you succeed they can still become jealous.
How to react:
Try to get them to realize, that although you care about them, that you have to do this for you and your health. Speak in terms of "we" so that they can relate it to themselves and possibly encourage them to also take care of themselves.
2.Time away.
Often times, you will have to spend time away from them that you used to spend with them. If they don't see the value in it, they may make you feel guilty for spending time away from them.
How to react:
Explain that although you enjoy time with them, there comes a time when you must take time for yourself so that when you are with them, you can be at your absolute best.
3. They feel like you will impose on their lives.
They feel that you will try to impose your new goals and lifestyle on them against their will.
How to react:
Let them know that although you would like for them to join you in taking care of themselves, this is something that you must do for yourself and your overall health.
Do not let other people throw you off from your goals. Let God take care of those that come against you. Read. Deuteronomy 28:7.
1.Jealously.
If they see that you are changing for the better, they may be jealous because they refuse to do it for themselves. They may deny it, but if they have failed and see you succeed they can still become jealous.
How to react:
Try to get them to realize, that although you care about them, that you have to do this for you and your health. Speak in terms of "we" so that they can relate it to themselves and possibly encourage them to also take care of themselves.
2.Time away.
Often times, you will have to spend time away from them that you used to spend with them. If they don't see the value in it, they may make you feel guilty for spending time away from them.
How to react:
Explain that although you enjoy time with them, there comes a time when you must take time for yourself so that when you are with them, you can be at your absolute best.
3. They feel like you will impose on their lives.
They feel that you will try to impose your new goals and lifestyle on them against their will.
How to react:
Let them know that although you would like for them to join you in taking care of themselves, this is something that you must do for yourself and your overall health.
Do not let other people throw you off from your goals. Let God take care of those that come against you. Read. Deuteronomy 28:7.
Monday, September 7, 2009
Start Reading Labels
The FDA requires that manufacturers put food labels on the foods that they produce. However, if you do not take the time to educate yourself on how to read the labels then you have no way to really understand whether or not something is actually good for your consumption. Take the time to educate yourself about the proper nutrients that you need for optimum health. Check out Dr. Weil's book.
Each one of us requires different amount of calories and other nutrients in our food intake program. It is up to you to educate yourself. Unfortunately, in my opinion, not all of manufacturers make their labels straight forward and easy to understand. I am not saying that they are lying, but what I am saying is that it is up to you to make sure that you truly understand how the information is derived.
I do not believe in counting every percentage, gram, or calorie. That is not what I believe reading labels is all about. However, you do need to be able to look at a label and decide if it is something healthy or not. Unless your doctor, nutritionist, or other health care professional has given you specific guidelines on what numbers you can have then I don't think you need to count.
Just use common sense, for example if you know your blood pressure is high, then you know that you need to be careful of your sodium intake. If you get too caught up in watching every number for every time you eat something, it can become very cumbersome and time consuming. Then it makes it possible for frustration to come in and cause you to stop.
Here is a short video to teach you how to read labels.
Each one of us requires different amount of calories and other nutrients in our food intake program. It is up to you to educate yourself. Unfortunately, in my opinion, not all of manufacturers make their labels straight forward and easy to understand. I am not saying that they are lying, but what I am saying is that it is up to you to make sure that you truly understand how the information is derived.
I do not believe in counting every percentage, gram, or calorie. That is not what I believe reading labels is all about. However, you do need to be able to look at a label and decide if it is something healthy or not. Unless your doctor, nutritionist, or other health care professional has given you specific guidelines on what numbers you can have then I don't think you need to count.
Just use common sense, for example if you know your blood pressure is high, then you know that you need to be careful of your sodium intake. If you get too caught up in watching every number for every time you eat something, it can become very cumbersome and time consuming. Then it makes it possible for frustration to come in and cause you to stop.
Here is a short video to teach you how to read labels.
Saturday, September 5, 2009
Is It More Important to Exercise or Eat Right
I always have people asking me whether or not it is more important to exercise or to eat right. The honest truth is that although, I am not a doctor, I know that both are important.
Some of you may start to eat right and then exercise and then others may exercise and then eat right. It is not for me to tell you which is better. Studies show that it takes 21 days to form a habit. Therefore pick whichever you think you will be more successful. Once you have formed the habit of one then you can begin to incorporate the other into your life.
I do not recommend that you try to do both at the same time. If this is going to be a life decision that you are going to maintain then you have to give each one undivided attention.
However, it is vital that you end up doing both. It is not to say that it will be easy, but it can be simple. I know that there is not a single doctor that will tell you that exercise and eating right is not important. Read this book by Dr. Oz.
So stop making all of your excuses. If you have excuses that you are using take the time to write them down on a piece of paper and then write down what you can do today to conquer each one.
Some of you may start to eat right and then exercise and then others may exercise and then eat right. It is not for me to tell you which is better. Studies show that it takes 21 days to form a habit. Therefore pick whichever you think you will be more successful. Once you have formed the habit of one then you can begin to incorporate the other into your life.
I do not recommend that you try to do both at the same time. If this is going to be a life decision that you are going to maintain then you have to give each one undivided attention.
However, it is vital that you end up doing both. It is not to say that it will be easy, but it can be simple. I know that there is not a single doctor that will tell you that exercise and eating right is not important. Read this book by Dr. Oz.
So stop making all of your excuses. If you have excuses that you are using take the time to write them down on a piece of paper and then write down what you can do today to conquer each one.
Friday, September 4, 2009
5 Questions To Ask About The Mass Media
There is so many products in the mass media that we are bombarded with every day, whether it is on television, in a magazine, online, or where ever else telling that we have to be thin or look a certain way. It is no wonder why we have such a body image complex as a nation. Therefore, it is important that you take the time to educate yourself on the truth. Here is a great book to get you started.
I know that through out a lot of my articles, I have told you to beware of the mass media. Once again, I still stand by that statement. However, it is important to realize that the mass media can and does provide valuable information in regards to your health. You just really have to take the time to anaylze what you are hearing. There are a couple of ways that you can tell whether or not it is worth your attention.
1. It is FDA approved?
This means that it has to be sanctioned by the government and real doctors, nutritionists, and other health care professionals have endorsed this product. This does not mean that the product is 100% guaranteed and that all claims are true, it just means that it is held at a higher standard than just some random manufacturer creating something.
2. Ask yourself, "Does It Make Sense?"
Anything that sounds completely off the wall or is contrary to absolutely everything that you know to be true, do not fall for it. Do not play yourself for dumb or insult your intelligence.
3. It is all or nothing?
There is never a time when you should believe it when you are told that you can ONLY consume something and absolutely NONE of something. Our bodies even require fats and sugars in moderation.
4. Does It Sound Too Good To Be True?
This is no different than your mother telling you that if it sounds too good to be true, then it is. Don't be fooled by the marketing and commericalism.
5.Does It Sound Dangerous?
If something sounds dangerous, then simply stay away. Nothing is worth sacraficing your health.
So I am saying all of this to say, watch the mass media with a grain of salt. Take the time to really think about if it is worthwile or if it is just garbage. You can learn a lot in regards to your health and nutrition. Once again, if you have any doubt or questions always ask your doctor, nutritionist and/or other health care professional.
I know that through out a lot of my articles, I have told you to beware of the mass media. Once again, I still stand by that statement. However, it is important to realize that the mass media can and does provide valuable information in regards to your health. You just really have to take the time to anaylze what you are hearing. There are a couple of ways that you can tell whether or not it is worth your attention.
1. It is FDA approved?
This means that it has to be sanctioned by the government and real doctors, nutritionists, and other health care professionals have endorsed this product. This does not mean that the product is 100% guaranteed and that all claims are true, it just means that it is held at a higher standard than just some random manufacturer creating something.
2. Ask yourself, "Does It Make Sense?"
Anything that sounds completely off the wall or is contrary to absolutely everything that you know to be true, do not fall for it. Do not play yourself for dumb or insult your intelligence.
3. It is all or nothing?
There is never a time when you should believe it when you are told that you can ONLY consume something and absolutely NONE of something. Our bodies even require fats and sugars in moderation.
4. Does It Sound Too Good To Be True?
This is no different than your mother telling you that if it sounds too good to be true, then it is. Don't be fooled by the marketing and commericalism.
5.Does It Sound Dangerous?
If something sounds dangerous, then simply stay away. Nothing is worth sacraficing your health.
So I am saying all of this to say, watch the mass media with a grain of salt. Take the time to really think about if it is worthwile or if it is just garbage. You can learn a lot in regards to your health and nutrition. Once again, if you have any doubt or questions always ask your doctor, nutritionist and/or other health care professional.
Wednesday, September 2, 2009
5 Reasons To Go To The Gym
I know that I have said a million times that you do not have to go to the gym. Even though I am writing this article, I still stand by it. So do not think that I am changing my mind or being indecisive. If you can't go or simply do not want to go to the gym, then that is still perfectly fine! Just take these reasons into consideration.
1.You have much more equipment available to you. Unless you have a enormous house with a full gym built in, you are not going to have the same amount of free weights and machines available to you. Many of them offer different exercises that you simply will not benefit if you don't go to the gym.
2.When you are paying for something, you may be more willing to go. If you are a good steward, then you take care of your finances. If you take care of your finances, then you will not waste your money on something that you do not use.
3.Others are there to motivate you to keep going. If you see others working toward the same goals, then it will motivate you to push harder.
4.You can ask questions. You will be around others that may have the answers that you are looking for. Also in a lot of gyms they have trainers walking around that you can ask for free.
5. Especially when at home, there are so many distractions. When you exercise at home it is so easy to stop for things such as children, phone, spouse, or a million other things. At the gym, the risk of being distracted is greatly reduced.
These are some basic reasons that I prefer going to the gym over other places of exercise. Like I said earlier, if you are exercising at home, outside, walking the mall or wherever else and are successful then do not change. This is only meant to give you something to think about in terms of your exercise regimin. If you seem to easily get distracted or need constant motivation, then I highly recommend going to the gym.
Check out this video for some more reasons.
1.You have much more equipment available to you. Unless you have a enormous house with a full gym built in, you are not going to have the same amount of free weights and machines available to you. Many of them offer different exercises that you simply will not benefit if you don't go to the gym.
2.When you are paying for something, you may be more willing to go. If you are a good steward, then you take care of your finances. If you take care of your finances, then you will not waste your money on something that you do not use.
3.Others are there to motivate you to keep going. If you see others working toward the same goals, then it will motivate you to push harder.
4.You can ask questions. You will be around others that may have the answers that you are looking for. Also in a lot of gyms they have trainers walking around that you can ask for free.
5. Especially when at home, there are so many distractions. When you exercise at home it is so easy to stop for things such as children, phone, spouse, or a million other things. At the gym, the risk of being distracted is greatly reduced.
These are some basic reasons that I prefer going to the gym over other places of exercise. Like I said earlier, if you are exercising at home, outside, walking the mall or wherever else and are successful then do not change. This is only meant to give you something to think about in terms of your exercise regimin. If you seem to easily get distracted or need constant motivation, then I highly recommend going to the gym.
Check out this video for some more reasons.
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