Drink Green Tea

 

Green Tea has had more zealous acceptance than nearly any other food product in the past twenty years. There are claims that substances contained in green tea inhibit cancer cells, improve cholesterol, reduce the appetite and strengthen the immune system. Not since the Vitamin C rage has another food product been treated as a must have. The following summarizes the more important claims; some backed by research, some not.

Research at the University of Purdue, concluded that a compound in green tea inhibits the growth of cancer cells. A report published in a 1994 Journal of the National Cancer Institute indicated that drinking green tea lowered the risk of esophageal cancer.

There are also studies that have concluded green tea lowers overall cholesterol levels and improves the ratio of good (HDL) cholesterol to bad (LDL) cholesterol. Still other studies indicate that green tea is also reputed to be helpful with:

• Cardiovascular disease
• Infection
• Impaired immune function
• Rheumatoid arthritis

Green Tea is rich in antioxidants, particularly catechin polyphenols. This powerful antioxidant has been shown by researchers at the University of Kansas to be twice as powerful as resveratrol, the compound that gives red wine its amazing heart protecting effects. To further support the claim, Japanese men have a low heart attack rate despite the fact that more than 70% smoke cigarettes.

The results of a study published by American Journal of Clinical Nutrition showed a green tea extract, when taken with caffeine can lead to an increased rate of calorie burning. Green Tea has bacteria fighting abilities that can helps in prevention of tooth decay and food poisoning.

There does not seem be a real consensus on how much green tea should be consumed. Some recommend as many as 10 (six to eight ounce) cups per day, while others suggest at least three cups.

There are few negatives effects caused by drinking green tea other than those caused by the caffeine that is present. A cup of green tea contains about 60% of the caffeine found in a cup of coffee. For those people who are sensitive to caffeine, green tea may cause insomnia or nervous irritability. If you are unable to drink green tea during the day, a green tea extract will provide similar benefits. These can be found in most supermarkets.

Clearly, the research suggests there are significant health benefits to adding green tea as a component of your daily diet. If your fighting to lose weight and gain better health, a warm cup of green tea will hit the spot.

Do not use green tea without first talking to your doctor if you have

• heart problems or high blood pressure,
• kidney disease,
• an overactive thyroid (hyperthyroidism),
• an anxiety or nervous disorder, or
• a bleeding or blood clotting disorder or if you take a blood thinner such as warfarin (Coumadin).

Drinking green tea regularly should be a part of a healthy lifestyle that includes regular exercise (such as cycling, walking,  cross training together with an intelligent diet.

 

Big Diet Don’ts

Dieting is not easy. In fact, for most people it’s a tough challenge. So here’s some tips to help avoid things that could make you lose control and start eating. Avoid them like plague if you wish to succeed.
1. Don’t rush into the toughest diet you can find.This is a common mistake. Often people decide in frustration to go on a super-strict diet then fail. Choose a diet that is not too strict for you. If your not sure you can stick with the diet, then choose a different one
2. Don’t set unrealistic goals.Weight loss doesn’t happen over night. Start by choosing a goal that is small but prepare to go far. Set YOUR own goals. Don’t try to match someone else’ performance. Everyone is different.
3. Don’t go to the gym too often. Don’t go crazy running to the gym everyday. This isn’t going to help. Your body must have sufficient time to heal and enable muscle growth and recovery. Working out every day interferes with this process and can lead to injury. If you have lived a sedentary lifestyle for years, weight loss will take a little time.
4. Don’t cut back on too many calories. While cutting down on calories is basic to all diets, you have to be careful about it. Cut back to quickly and your body will respond by storing calories. You’ll lack energy, which is hardly conducive to effective weight loss.
5. Don’t starve yourself. Some people think that skipping one or two meals will help them lose weight faster. Dieting is all about eating the right foods and not starving yourself. Ironically, more frequent smaller meals will get you to your goals safely and more effectively. Eating regularly helps to maintain a more active metabolism.
6. Don’t check the bathroom scale everyday. Naturally, you’ll want to see results. But your weight fluctuates daily. Choose the wrong day to check the scale and you’ll just get frustrated. In fact, if you’ve added an exercise routine, you’ll lose inches and fat but gain some muscle.
7. Don’t reach out for food as an emotional crutch.Don’t let your moods dictate your eating habits. If you’re bored, angry or frustrated, grab some fruit or nuts (not too many) instead of ice cream or other high calorie snack foods.
8. Don’t forget to ask for help. If you need advice or help, don’t hesitate to ask it from your friends or from professionals. Dieting is tough enough. Don’t go it alone.
9. Don’t completely eliminate your favorite foods. Dieting is difficult enough. You should reward your self from time to time with small portions of your favorite foods. After all, you’re not being punished. Just be sure to eat your snack foods in moderation. Look for snack foods that will enhance your diet.
10. Don’t rely on your willpower alone. Use your head as well. It should be clear by now we’re talking about changing eating habits from this time forward. It might help to keep a food diary so you can review it and identify the things that shouldn’t be there. Be honest! If you ate it, list it.

If going to the gym is not convenient, then using home exercise equipment, particularly one that offers an effective fat burning benefits such as an exercise bike, stepper or elliptical trainer.

 

Elliptical Training – For High Intensity Low Impact Workouts

Elliptical trainers, often referred to as cross training machines, came on the scene in the 1990′s and rapidly grew in popularity. In large part, this popularity was due to television infomercials that introduced the idea to commercial gym and homeowners as a safer and more effective workout than the treadmill or exercise bike.

The  design mimics  the motion of walking but without the stress on the joints caused by the feet hitting the ground or running surface. The actual motion of today’s elliptical is a cross between walking, running and cycling. Different designs have evolved starting with “rear driven” version. Subsequent models included “front drive” and more recently “centered driven”.

Most models provide both upper body and lower body movement. Some are motorized, others require you to provide the energy. Cross training machines are best used for cardio training rather than strength training. In other words, you train the heart while working the legs.

Some manufacturers claim that users will actually consume calories at a higher rate than on a treadmill.  Other studies though, say the rate is about the same although the perceived exertion is somewhat less. Since the exercise requires standing on foot pads while using the machine it provides weight bearing benefits. Weight bearing exercises help the body to maintain adequate bone density, helping to ward off osteoporosis.

If you live in an apartment, the elliptical trainer provides an additional advantage. Since the feet never leave the pads during training, there is less noise. You get an effective workout and your downstairs neighbors won’t have to put up with to the thump thump caused by walking or running on a treadmill. Also, many newer models need less space.

Prices vary widely. Machines (intended for a commercial gym environment can cost $4000.00 and more. These machines are made for heavier use and generally have more sophisticated programing than required by most homeowners. Home versions can start as low as $300.00 and make a good addition to any home gym.

Is Fast Fat Loss Possible?

It’s so simple. You just burn more calories than you take in. Extra calories means extra fat, less calories means less fat. This simply means that the more fat you want to lose then the more calories you have to burn off. A pound of fat equals about 3600 calories. Here are some things that might help:

1. Try to have a more active lifestyle. The more active you are, the higher your metabolism. Park your car a little further away. Take the stairs, not the elevator or lift. For most people, the day offers numerous opportunities to burn a few extra calories.
2. Exercise accelerates the metabolism. Your metabolism controls weight. Control your metabolism through an active lifestyle and regular exercise. Aerobic exercise such as running, indoor cycling, stair climbing, elliptical training will help to incinerate calories. Strength or weight training will increase muscle mass thus increasing your metabolism 24 hours a day. Some of both is great.
3. Eat a healthy balanced diet.  Eat a variety of foods, including losts of veggies, fruits, and whole grain foods high in fiber.
4. Make sure you include low-fat dairy products such as skim milk, cottage cheese, and yogurt. Choose poultry,lean meats,  fish, and legumes. Stay hydrated. Reducing your carbs can also cause your body to shed water. Your body must have water to metabolize fat. Minimize the salt and sugar. Avoid alcohol, and and foods high in saturated fat. Eat small meals frequently. Men should eat 5 to 6 times daily. Women may be satisfied with 4. Avoid the fast food lunches. Never Super Size!
5. Choose no fat added methods of cooking. Pressure cooking, steaming or grilling foods protects flavor and nutrients and adds no fat.
6. Sleep is essential. Adults should strive for 7 to 8 hours a night. This provides time for your body to perform all of the essential maintenance activities including muscle recuperation, digestion, etc. If you need to cut time from your schedule, don’t do it here.

It so simple, but so hard. Be strong mentally and try not to be obsessed by your weight. As you progress, focus on how you look in the mirror. Avoid worrying about what you see on the bathroom scale. If you are more active, you will lose body fat but might increase muscle. Muscle is denser thus heavier than fat. I personally focus on what I can pinch. Good luck!

The Stationary Exercise Bike – An Old Favorite Has Returned

I’ve been training for over 30 years and have seen a lot of new exercise devices come and go. The first piece of equipment I purchased years ago was a magnetic upright stationary bike. It wore out and I tried other things. I’m now back to using a bike. It seems they have become popular once again. Nothing is easier to use or more effective. The following are some of the good things you should expect from regular workouts on an indoor exercise bike.

Exercise bikes, both upright and recumbent, provide a low impact workout that’s kind to the joints but will challenge the muscles creating the changes you want to see. You get to determine the level of the challenge and the calories consumed. Some days the intensity might be high, others days less intense. Cycling can provide a steady workout for your legs, hips, thighs and gluteus as well as a cardio workout.

If you have a stationary bike at home, then you have convenience, privacy and no worries about inclement weather. It doesn’t matter what you wear or at what hour you choose to train. It could be night, cold, wet or snowing, but it doesn’t impact your workouts. I don’t care about auto traffic when I am training.

I keep a mini bike under my desk. If I have to wait for my computer to process (sometimes that can feel like an eternity) then I can peddle away the annoyance, burning calories and consuming stored body fat. If my energy level sags in , I can pick up my energy levels and my alertness. If I am stressed out (I’m an accountant) then I can brighten my spirits and relax by just cycling for a few minutes.

It is easy to incorporate interval training while using a bike. Interval training is short bursts of intensive effort mixed with less intense stretches — to improve performance. Experts believe that this practice also conditions the cardiovascular system and helps the body metabolize fat, even during low-intensity or moderate  workouts. Soccer and basketball are two sports that reflect this kind of training. How many fat basketball or soccer players do you see?

Stationary bike workouts are great for people with knee or back issues. The bike supports your weight so there is less stress on the joints or the back. Recumbent bikes are probably the most comfortable. You cycle from a reclined position and that eliminates virtually all stress from the lower back. Just remember you are exercising.

Your indoor exercise bike will be an important component to a comprehensive fitness program. But, try to include some weight training exercises as well. They will help you maintain muscle mass and strength. They will also help to maintain bone density. Don’t forget to stretch. Stretch slowly. Avoid ballistic stretching. Lastly make sure you get adequate rest. Muscles need time to recover after intense workouts.

Chosing The Right Exercise Equipment

Choosing the right exercise equipment is always a daunting task. This is especially true if you are new to training. Any weight reduction program benefits dramatically when you engage in regular cardiovascular activity. The following will give you an idea about the main characteristics of our cardio equipment.

Stationary Exercise Bikes

Stationary cycling is an excellent form of exercise if you’re hampered by excess weight or have difficulty supporting your body (obesity, muscle diseases, extreme weakness). Cycling allows gravity to be taken out of the picture. Tension levels are adjustable. As your stamina improves, you can ratchet up the workout to burn calories at an even faster pace. Recumbent bikes provide additional comfort by minimizing strain on the lower back.

Stair Steppers

Stair steppers have become the number one home exercise machine purchased in the past five years. And why not? A stair-stepping workout puts minimal joint stress on ankles, knees, and hips, while providing maximal toning for the buttocks, hips, thighs, and calves, along with outstanding cardiovascular benefits.

Elliptical Trainers

Ellipticals trainers, appropriate for all fitness levels, maximize the time spent exercising while minimizing wear and tear on your joints. Using ellipticals is a great way to add to or improve your cross-training workout. Best of all, ellipticals add variety and may keep you motivated if you are bored with your current fitness routine. Ellpitcal machines work both the upper and lower body simultaneously. Some manufacturers claim you will burn up to 720 calories per hour. Of course, how many calories you burn depends on the intensity level of your workout.

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