Gym Myths - Busted!

Gold's Gym fitness experts Terra Yeske and Robert Reames debunk some common myths about diet, exercise and fitness.

Myth #1: 1,000 crunches a day will guarantee you a six-pack.
Personal Training and Obesity expert Robert Reames, of the Gold's Gym Fitness Institute, confirms that there is no such thing as "spot reduction," but there is such a thing as spot conditioning. You can condition muscles by training and focusing on them, but without burning the fat covering your abdomen, you'll never get that washboard stomach.
In fact: Burning belly fat with cardio workouts and smart eating is the only way to start seeing definition.

Myth #2: It's only a good workout if you're sore the next day.
So you got a little aggressive doing chest presses yesterday and now your pecs are killing you. Think you got a jump-start on your muscle growth? Not so fast. "Soreness is related to a number of factors, none of which directly correlate to muscle growth," says Terra Yeske, Gold's Gym Manager of Personal Training Development.
In fact: Delayed Onset Muscle Soreness (DOMS) occurs when nerve endings get inflamed after micro trauma to your muscle tissue. In short, don't overdo it.

Myth #3: Women get "bulky" or "masculine" if they lift weights.
Ladies, rest assured: You simply don't have enough testosterone to attain the appearance of a male body builder.
In fact: "The muscle you are able to build lifting weights will only improve your appearance and femininity by providing a toned appearance," Yeske says.

Myth #4: Exercising long and slow burns more fat.
Your body uses fat for energy while exercising at a lower intensity, but training at a high intensity will burn more calories after you've stopped working out.
In fact: "The faster you move, the higher your post-exercise metabolism becomes," Yeske says. "You'll burn more calories throughout the day than if you had moved at a slower pace."

Myth #5: If you beef up on protein, you'll gain muscle.
Everybody needs protein to rebuild and repair muscles, but overloading on protein will get you nowhere. There's only a certain amount of nutrients your body can handle before it just turns to waste — or, as Reames warns, "You'll just end up peeing nitrogen."
In fact: According to the American Dietetic Association, six to seven daily ounces of lean meat provides enough protein for most athletes.

Myth #6: Running on a treadmill is better for your joints than pavement.
Joint pain surfaces anytime your body is pounding on a surface it isn't used to. Reames recommends a mix of treadmill and pavement running to avoid jolting your neurological system. "Some people have joints that can handle anything," Reames says. "Others are more susceptible to the impact."
In fact: Vary your workouts or switch to an elliptical or bike if you're in pain. Your joints are safe as long as you ease your way into running outside and mix up your pavement and treadmill time.

Myth #7: Muscle turns to fat if you stop lifting weights.
Muscle cannot physically turn into fat. But, Yeske says, if you stop lifting weights, your muscles will atrophy (reduce in size) and you'll experience a decrease in metabolism. "A decrease in metabolism will hinder your ability to burn as many calories, thus resulting in an increase in body fat."
In fact: Your muscles won't "turn into" fat, but a decrease in metabolism will increase overall body fat.

Have a Fit & Blessed Day!

Carlito's Way Fitness

www.CWFitness06.com 

The Importance of Hydration

Staying hydrated can help you perform better in your daily activities — especially at the gym.

You've heard the rule before: Drink eight glasses (or 64 ounces) of water each day. But when you work out, your body's demand for fluids increases even more, especially if you're exercising outdoors — or even warming up on the way to the gym — during warm summer months.

5 Easy Ways To Stay Hydrated

1. Drink eight glasses of water every day.
2. Can't remember the last time you had a glass of water? Go get one now.
3. Drink 8 ounces of water every 20 minutes during a workout.
4. Drink 12 to 24 ounces of water before and after your workout.
5. Grab a low-calorie sports drink at Gold's Gym.

According to Dr. Sam J. Romeo, CEO of Romeo Medical Clinic, Inc., in Turlock, Calif., half the population is at least mildly dehydrated all the time. These people don't even know what a day feels like when they're fully hydrated. Drinking the right amount of water daily can lead to better decision-making skills and concentration, elevated moods and improved coordination. So just imagine how the benefits of proper hydration might affect your workout.

"Dehydration can decrease your strength, endurance and sports performance significantly," says Romeo. "If we have inadequate fluid intake, every cell and organ system in our body has to work harder. We have less blood volume, so the cardiovascular system has to increase our heart rate."

Plus, the more you sweat, the more fluid your body loses. To learn specifically how much water your body releases during a workout, weigh yourself without clothes before and after. Every half-pound of weight loss is equivalent to eight ounces of water lost, explains Romeo. Generally, to maintain a healthy hydration level it's important to drink 12 to 24 ounces before and after as well as about eight ounces every 20 minutes during the workout.

For shorter workouts — those lasting less than one hour — sports drinks are not necessary says Romeo. Longer, more intense workouts, though, require a combination of water and sports drinks to replace lost electrolytes and provide sugar for energy. To avoid the added calories, pick up any of the low-calorie sports drinks offered at Gold's Gym.

Don't worry about drinking too much; it's difficult for a healthy individual to over-hydrate. Those cramps that sometimes creep up during a workout are not generally caused by too much fluid consumption. In fact, they can sometimes be a sign of early dehydration, explains Mary Arnold, a USA Track & Field-certified running coach and two-time national qualifier in long-course triathlon. But most often the dreaded side stitch actually comes from undigested food or an irregular breathing pattern. "I have my athletes slow down or walk for 30 to 60 seconds to alleviate the cramp," says Arnold. "Walking with your hands stretched over your head — to stretch your diaphragm — and breathing deeply will get rid of the side stitch."

To beat the summer heat, maximize your workouts and get all the benefits of proper hydration on a daily basis. "Good hydration is not just a part of a workout: It is integral to a healthy lifestyle," Arnold says. "If you can't remember when you last had a glass of water, you should stop what you're doing and get one."

Have a Fit & Blessed Day!

Keep Your Heart Healthy

February may be known for boxes of chocolates and sugary greeting cards, but it's also the month to celebrate that most important of muscles: the heart. Cardiovascular diseases claim nearly 700,000 lives in the U.S. each year, making them the nation's leading killer. So this American Heart Month, show a little love to your ticker by getting it in tiptop shape. Check out these six simple healthy-heart tips that will help lower your risk for heart disease.

1. Hit the gym
The cornerstone to having a healthy heart is maintaining a healthy weight, according to the Food and Drug Administration, and exercise is an integral part of keeping your heart healthy. Not only does regular physical activity keep you fit, it improves heart function, lowers blood pressure and blood cholesterol, and boosts energy. The National Heart, Lung and Blood Institute recommends at least 30 minutes of moderate physical activity most days of the week, and the more vigorous the activity, such as aerobics or running on a treadmill, the better.

2. Eat your greens (and browns)
A low-fat, low-cholesterol diet rich in fruits, veggies, whole grains and fiber is ideal for a healthy heart. Researchers in Connecticut have reported that broccoli improves heart function and protects against heart disease and damage in lab rats. Substitute baked, steamed, boiled or broiled foods for fried ones, and try to avoid things coated in cream, butter or mayonnaise. While you're at it, skip the salt; it has been shown to cause blood pressure to spike.

3. Kick the smoking habit
If you needed any more reasons to stick to your New Year's resolution to put down the pack, puff on this: Cigarette smokers are two to four times as likely to develop coronary heart disease and 10 times as likely to develop peripheral vascular disease as nonsmokers, according to the CDC. What's more, cigarettes compromise a healthy heart by approximately doubling a person's risk for stroke.

4. Brush and floss
A study conducted by scientists at Howard University found that people suffering from chronic periodontitis, a disease marked by inflamed gums and deep pockets between the gums and teeth, were more likely to develop coronary heart disease, perhaps due to bacteria associated with gum disease entering the bloodstream.

5. Soak up the sun — safely
A recent article in Circulation, a medical journal published by the American Heart Association, linked vitamin D deficiency to heart disease. As scientists already know, too little time spent in the sun (along with a diet lacking in the nutrient) contributes to low vitamin D levels. The study found that sun-deprived patients with heart disease were 30% to 50% more likely to suffer severe disease or die. Some amount of sun is healthy for your heart, but before you hit the beach, always make sure to apply sunscreen with a high SPF, as sunbathing carries the risk of skin cancer.

6. Keep your cool
Like smoking, stress can increase your risk for high blood pressure and heart disease. Though more research is needed to pinpoint the ways in which stress affects cardiovascular health, it is known that stress hormones increase the level of cortisol, a "feel good" chemical that repairs inflammation but has been linked to higher blood pressure. Working out is a great way to blow off steam, keep your cortisol count in check and your heart healthy.

Have a Fit & Blessed Day!

Top 10 Foods You Must Have

There are foods that are healthy and then there are foods that are powerhouses. Here are 10 supersonic foods that you absolutely should include in your diet if you want to lose weight, get as healthy as you can and look your best.

1. Tomatoes
The all-powerful tomato can do all kinds of things. It's rich in lycopene, an important nutrient that may lower your risk for all kinds of cancer, prostate included. Plus, it packs serious Vitamin C.

2. Greens
Dark leafy veggies are rich in vitamins such as K, C, E and B and minerals including iron, calcium, potassium and magnesium. They also pack omega-3 fats and beta-carotene. And they're practically carb-free! I love braised greens (steam until bright green, then sauté in olive oil and garlic, cover, turn off the heat and let finish cooking through). Any kind of green will do, from Swiss chard to kale to collard greens. They're all delicious.

3. Almonds
I'm a huge fan of nuts, especially raw almonds (and walnuts, too). They can significantly reduce blood cholesterol in just four weeks, but are high in calories, so keep portion control in mind. I place 10 of them in a ramekin and munch on them at my desk. (It's too easy to eat too many, so I measure my servings.) I take my time and they seem to last. I also carry little Ziploc bags of almonds in my purse for an emergency snack.

4. Onions
The lowly onion seems to find its way into almost everything you make, especially come dinnertime. Eating onions is a cheap way to get your flavonoids, important nutrients that help protect your lungs from cancer and your stomach from ulcers. Plus, they help prevent heart disease and raise the "good" cholesterol in your blood.

5. Salmon
I absolutely adore grilled salmon, but it has to be the wild variety if you want the benefit of the omega-3 fatty acids (farm-raised salmon doesn't cut it). Heat up the barby, throw on the frozen salmon — skin side down — sprinkle some seasoning (generously, I might add) and that's it! Easy and absolutely delicious, no planning necessary.

6. Frozen berries
I make smoothies from frozen berries every morning. I use wild blueberries and a mix of blackberries and raspberries. Blueberries are especially healthy: two-thirds a cup packs more antioxidants than five servings of broccoli.

7. Kefir and yogurt
Kefir is like liquid yogurt. It's chock full of probiotics and helps your body balance in the gut. Remember those stories of people living to be 120 years old in Russia? Yogurt and kefir were what they credited their longevity to. Use kefir in smoothies, and eat yogurt with a splash of vanilla and a squeeze of honey.

8. Oats
Fiber-rich oats help your body stabilize blood sugar levels and reduce cholesterol. A perfect breakfast is a bowl of oatmeal with about a half cup of frozen blueberries. Fiber is critical for important bodily functions, if you know what I mean, and oatmeal is a great way to get it.

9. Dark chocolate
Hallelujah! Dark chocolate is rich in catechins and flavonoids, giving you a big dose of antioxidants and helping to boost your good cholesterol. An ounce a day is a more than adequate serving, and it needs to be dark — the darker the better.

10. Oranges
While we may no longer suffer from scurvy, a lot of us have marginal levels of vitamin C in our blood, and some of us have a deficit. When you consider the fact that oranges, in their flavonoid richness, have the ability to fend off cancer and cardiovascular disease and protect one's DNA, it's amazing that most of us aren't chugging a glass of OJ each morning! Get the pulp-rich variety for an extra boost of Vitamin C.

Have a Fit & Blessed Day!

The 9 'Gut Busters' Killing Your Diet

These are Gut Busters:

Impatience
Gut: Gradually improve lifestyle. Gut Buster: “I gotta lose 15 pounds by St. Patrick’s Day.

Greed
Gut: I don’t need another slice of ham. Gut Buster: It’s the last slice on the plate, and I don’t get ham often.

Laziness
Gut: I gotta get moving again. Gut Buster: Tomorrow is another day.

Reluctance
Gut: I know how to bake a killer cheesecake, but won’t. Gut Buster: But my craving for cheesecake is killing me. Only today…

Irrational exuberance
Gut: OK, OK, but it’s only a 5-pound loss. Gut Buster: Lost five! Time to celebrate. Where’s the donuts.

Pride
Gut: Had a good week, onward! Gut Buster: My personality makes up for a few extra pounds.

Outside pressure
Gut: I am in charge. Gut buster: I’m all ears to negativity.

Delusions of grandeur
Gut: I’m human. Gut buster: I make up for my fat by my inner beauty.

Alcohol
Gut: I’m drinking too much. Gut buster: I need a lift because I’m dieting.

Have a Fit & Blessed Day!

Think these 8 foods are healthy? Wrong!

Article Link: http://www.msnbc.msn.com/id/28118024/

Skip the diet soda in favor of flavored seltzer water.




By Nicole Ferring, MS, RD
Prevention Magazine
updated 9:55 a.m. ET, Wed., Dec. 31, 2008

Even if you haven't bought full-fat mayo or sugary soda since blue eye shadow was in style (the first time), you may be getting duped into less-than-stellar food choices at the supermarket. The culprit? The "health halo." "From a distance, some foods seem like healthful choices because of the way they're packaged or labeled," says Janel Ovrut, MS, RD, a Boston-based dietitian. "But just because a product's marketing gives it an aura of health doesn't necessarily mean it's good for you." Here, eight notorious health food impostors, plus smarter swaps that up the nutritional ante and still give you the flavor you crave.


1. Baked potato chips
Yes, they're lower in fat. But they're still high in calories and low in nutrients, with little fiber to fill you up.

Smarter sub: Popcorn. You'll get the salt and crunch of chips plus fiber, and around 65 percent fewer calories per cup. Look for oil-free microwave popcorn or brands that are air-popped or popped in healthful oils such as olive or canola.

Health bonus: Heart-healthy whole grains. Adults who eat popcorn take in as much as 2 1/2 times more whole grains than people who do not, according to a recent study published in the Journal of the American Dietetic Association.

Try: Good Health HalfNaked pre-popped popcorn, made with olive oil. One serving (4 cups) has 120 calories, 0 g sat fat, 4 g fiber.

2. Gummy fruit snacks
Although these products may contain some juice, they're usually nothing more than candy infused with vitamins. They also contain high fructose corn syrup, which is linked with obesity, and heart-unhealthy partially hydrogenated oils.

Smarter sub: Fresh or dried fruit. Both are packed with filling fiber, which you'll miss if you opt for gummy snacks.

Health bonus: Cancer-fighting antioxidants. Real fruit is loaded with immune-boosting nutrients that fruit-flavored snacks could never mimic. A recent Greek study found that women who ate the most fruits and veggies were the least likely to develop any type of cancer.

Try: Peeled Snacks Fruit Picks dried fruit (peeledsnacks.com). One serving (one bag) of Go-Mango-Man-Go has 120 calories, 0 g sat fat, 2 g fiber.

3. Light ice cream
Light ice cream can have fewer calories than regular, but there's no guarantee. Take Häagen-Dazs Dulce de Leche light ice cream: With 220 calories per 1/2 cup serving, it's still higher in calories than the average full-fat ice cream, which has around 140 calories per serving. What's more, some light ice creams can lack the rich taste you crave, so you're less satisfied and may be inclined to eat more than one serving.

Smarter sub: Dairy-free ice cream. Soy and coconut milk ice creams may save you a few calories, and they have a creamy, satisfying texture.

Health bonus: Digestion-friendly fiber. Some dairy-free ice creams are made with chicory root, a natural source of inulin, a prebiotic fiber that can increase healthy bacteria in the gut and help the body absorb calcium and iron.

Try: Turtle Mountain Purely Decadent, made with coconut milk. One serving (1/2 cup) of vanilla has 150 calories, 7 g sat fat, and 6 g fiber. (Studies show that the saturated fat in coconut may not raise cholesterol like the saturated fat in butter and meat.)

4. Diet soda
In a 2008 study, researchers linked drinking just one diet soda a day with metabolic syndrome — the collection of symptoms including belly fat that puts you at high risk of heart disease. Researchers aren't sure if it's an ingredient in diet soda or the drinkers' eating habits that caused the association.

Smarter sub: Flavored seltzer water. It has zero calories and is free of artificial sweeteners but provides fizz and flavor. Beware of clear sparkling beverages that look like seltzer yet contain artificial sweeteners — they're no better than diet soda. Or try a sparkling juice; we recommend watering it down with seltzer to stretch your calories even further.

Health bonus: Hydration (without chemicals). Water is essential for nearly every body process.

Try: Your supermarket's low-cost seltzer brand. The taste is the same as the bigger name brands.

5. 'Calorie-free' spray margarine
Even though some spray margarines claim to be "calorie-free," labeling laws allow products with fewer than 5 calories per serving to claim to have zero calories. So, while one spritz may be inconsequential, the whole bottle could have as much as 900 calories.

Smarter sub: Spray-it-yourself olive oil. In this case, a bit of real fat is more healthful and flavorful — and within a reasonable calorie range if you watch your portions. Investing in an olive oil mister ensures you don't put on too much.

Health bonus: Decreased inflammation throughout the body, which helps your heart and lowers cancer risk, thanks to monounsaturated fatty acids.

Try: Misto olive oil sprayer. Find one at any kitchen store for around $10.

6. Nonfat salad dressing
Fat-free salad dressings are often packed with sugar — so your dressing may be loaded with calories. Ironically, a salad without fat is not living up to its potential. "You need a little fat to absorb vitamins A, D, E, and K and other nutrients," says Katherine Tallmadge, RD, spokesperson for the American Dietetic Association.

Smarter sub: Oil-based salad dressings. You'll get good-for-you fats instead of the saturated fat found in some creamy dressings. Look for ingredients like olive oil, vinegar, and herbs.

Health bonus: Vision protection. As many as five times more carotenoids — antioxidants that are essential for eye-sight — are absorbed when salads are consumed with fat rather than with no fat.

Try: Newman's Own Olive Oil & Vinegar Dressing. Two tablespoons have 150 calories, 2.5 g sat fat, 0 g fiber.

7. Low-fat cookies
Do you remember the SnackWell's craze? Low-fat cookies are still popular, and many dieters think they can indulge guilt free. The problem is that most of these snacks are made with extra sugar, which means they often have just as many calories as the full-fat version, if not more.

Smarter sub: Oatmeal cookies. These are a great way to indulge a cookie craving while also getting whole grains. Not all are created equal, though: Skip those made with high fructose corn syrup, white flour, and butter in favor of varieties made with honey or cane juice, whole wheat flour, and oil.

Health bonus: Lower cholesterol. The fiber found in oatmeal keeps your body from absorbing bad cholesterol.

Try: Kashi TLC Cookies. One cookie has 130 calories, 1.5 g sat fat, 4 g fiber.

8. 100-calorie snack packs
You might want to skip these if you're trying to lose weight. A recent study showed that people may eat more food and calories if the portions are presented in small sizes and packages. With smaller serving sizes, study participants didn't feel the need to regulate their intake, so they ate more than one portion before feeling satisfied.

Smarter sub: A small serving of almonds. Their healthy monounsaturated fat, fiber, and protein will tide you over until your next meal.

Health bonus: Stronger bones. Almonds are an excellent source of bone-building magnesium, as well as the immune-boosting antioxidant vitamin E.

Try: Blue Diamond Natural Oven Roasted Almonds. A 1 oz serving has 160 calories, 1 g sat fat, 3 g fiber.

Have a Fit & Blessed Day!

Carlito's Way Fitness
www.cwfitness06.com

Overeating may be in the genes for some kids

Article can be found by going to this this link:
http://www.msnbc.msn.com/id/28611384/


In a study, children with variations in FTO gene ate more cookies when full

LONDON - When it comes to cookies, some children really can't help themselves, British researchers said on Monday.

In an experiment, researchers offered 131 4- to 5-year-olds a plate of cookies after they had eaten a meal.

They found that the children who ate more cookies were more likely to have certain variations of the FTO gene, a gene linked to larger body size, suggesting that for some overeating is genetically programed.

"This research ... tells us more about how some children are more responsive to signals in their bodies encouraging them to eat when full than others," said Jane Wardle of University College London, who led the study.

"Knowing how the genes work is the first step to minimizing these negative effects," she said in a statement.

Obesity, which raises the risk of diseases such as type 2 diabetes and heart problems, has increasingly become a global problem with people exercising less and leading more sedentary lifestyles.

The World Health Organization classifies about 400 million people around the world as obese.

FTO has been long linked to obesity. Studies have shown people with two copies of the "obese" version of the gene on average weigh nearly 7 pounds more and are about 70 percent more likely to be obese than those with other versions.

The researchers also looked for a genetic connection between the gene and children's interest in exercise but did not find one, they reported in the International Journal of Obesity.

"We hope this research will help improve our understanding of the causes of childhood obesity so that better measures can be taken to reduce it," Wardle said.

"Children with higher risk versions of the gene might be helped if parents do their bit to keep temptations out of the home."

Have a Fit & Blessed Day!

Carlito's Way Fitness
www.cwfitness06.com

More Americans obese than merely overweight

More Americans than ever have ballooned into obesity, with a body mass index of 30 to 40, new federal figures show.

WASHINGTON - The number of obese American adults outweighs the number of those who are merely overweight, according to the latest statistics from the federal government.

Numbers posted by the National Center for Health Statistics show that more than 34 percent of Americans are obese, compared to 32.7 percent who are overweight. It said just under 6 percent are "extremely" obese.

"More than one-third of adults, or over 72 million people, were obese in 2005-2006, the NCHS said in its report.

The numbers are based on a survey of 4,356 adults over the age of 20 who take part in a regular government survey of health, said the NCHS, which is part of the Centers for Disease Control and Prevention.

The figures come from the 2005-2006 survey and are the most current available.

"During the physical examination, conducted in mobile examination centers, height and weight were measured as part of a more comprehensive set of body measurements," the NCHS report said.

"Although the prevalence of obesity has more than doubled since 1980, the prevalence of overweight has remained stable over the same time period," it said.

Obesity raises serious health risks
Obesity and overweight are calculated using a formula called body mass index. BMI is equal to weight in kilograms divided by height in meters squared. Someone with a BMI of 25 to 29 is classified as overweight, 30 to 40 counts as obese and people with BMIs of 40 or more are morbidly obese.

In the 1988-1994 surveys, 33 percent of Americans were overweight, 22.9 percent were obese and 2.9 percent were morbidly obese. The numbers have edged up steadily since.

Being overweight or obese raises the risk of heart disease, diabetes, some cancers, arthritis and other conditions.

In May, the CDC reported that 32 percent of U.S. children fit the definition of being overweight, 16 percent were obese and 11 percent were extremely obese.

Childhood and adult obesity has emerged as a growing problem not only in the United States but also in many countries around the world.

Have a Fit & Blessed Day!