High Protein Diet – Opposite to a Low Carb Diet?

High protein diets are usually associated with low carbohydrates, even though people who have high protein requirements, like professional body builders, are not advised to go on a low carb diet. Protein is one of the most important nutrients necessary for health. The body uses it to build muscle, replenish cells, keep the blood in optimum condition, and basically to keep the body operating smoothly. If done properly, a high protein diet will keep you strong, healthy, and happy. A high protein diet can provoke weight loss, as several studies have indicated. Proteins are composed of amino acids, and science has shown that if your amino acids are deficient, you are prone to a number of health problems, including obesity. If you concentrate on protein-rich foods and minimize your intake of refined food that have a high carbohydrate and sugar content, after a while, your body will enter into a state called ketosis. Instead of burning carbohydrates as fuel, the body will turn to fat as its primary source of energy. Simply put, the less carbs you have in your body to burn, the more fat your body will use to give you the energy you need to live from day to day. In addition, it has been proven that eating protein-rich foods leaves you feeling full longer and you will find that you are much less inclined to snack or go on an eating binge. This is because your blood sugar and insulin levels are kept within the normal range you’ll be keeping undue hunger at arm’s length. Going on a high protein diet does not mean, however,...

Lower Blood Pressure with Exercise and Diet

Blood pressure has two components: the higher systolic when your heart contracts, and the lower diastolic when your heart relaxes. You have high blood pressure when your systolic is above 120 or your diastolic is above 80. Ninety-one percent of Americans will eventually develop high blood pressure, which increases their risk for heart attacks, strokes, diabetes, kidney damage and other blood vessel disease. Doctors do not diagnose high blood pressure with a single reading because some people have reactive hypertension that is not as dangerous as persistent hypertension. If you get one high reading in your doctor’s office, check your own blood pressure daily and chart the results. You can use the self-test stations that are available in many pharmacies, or buy your own blood pressure cuff for about fifty dollars. Healthy people have their blood pressures drop in the evening. The person at highest risk for heart attacks and strokes is the one whose high blood pressure does not drop in the evening. If your blood pressure is above 120/80 consistently, particularly in the evening, you have high blood pressure and are at significant risk for serious disease. Check back with your doctor who will usually evaluate you for other risk factors for a heart attack and may prescribe drugs. Whether or not you take medication, you can improve blood pressure with lifestyle changes: diet and exercise. More than 80 percent of hypertensive Americans can bring their blood pressures to normal within a few weeks just by following a diet that emphasizes fruits, vegetables, whole grains, beans and other seeds (the DASH diet, NIH Publication No. 03-4082.) A...

Resolve to Get in Shape and Prolong Your Life

Being out-of-shape is almost as strong a risk factor for a heart attack as smoking. A study in the Journal of the American Medical Association (December 21, 2005) shows that being out-of-shape markedly increases your risk for being fat, storing most of your fat in your belly, having a high bad LDL cholesterol and high blood pressure, and having low levels of the good HDL cholesterol. We live in a society in which 91 percent of the population develops high blood pressure, 78 percent have high cholesterol, and 35 percent are diabetic. More than 50 percent of us die of heart attacks and strokes from these risk factors. Doctors no longer think of heart attacks, strokes and diabetes as just being due to our genes. We now consider these diseases to be caused by our behavior. You prevent heart attacks, strokes and diabetes by 1) exercising; 2) reducing your exposure to saturated fats (meat and chicken), partially hydrogenated fats (most prepared foods), and refined carbohydrates (flour and sugar); 3) eating larger amounts of fruits, vegetables, whole grains, beans, seeds and nuts; 4) avoiding overweight; and 5) avoiding smoking. We have known for many years that any kind of exercise or activity helps prevent heart attacks, but more recent data show that the more vigorous the exercise, the better the protection. First check with your doctor to see if you have a medical condition that could be aggravated by exercising. People who are out-of-shape are the ones most likely to suffer heart attacks when they start an exercise program. With your doctors permission, you are ready to start a training...

Should I Use a Personal Trainer?

Someone asked me if they could write into smart-bodybuilding and get the same advice that they would from a personal trainer? The answer is yes, and no. I give the same information that you may get from your personal trainer. But my answers to your problems will be general in nature, not specific for you the individual. A personal trainer will be able to give an answer that is more tailored to you specific needs. Personal trainers will be able to help you in areas where working out on your own just won’t. If you are new to working out and you have the money get a personal trainer for your first month or so, I suggest that you get a personal trainer. Some people that are already confident working out on their own still get personal trainers. The reason for more advance trainers going back to a personal trainer can be any number of things, here are just a few that you might consider. . Motivation is one of the most important value of a personal trainer for the neophyte to the gym as well as the more experience bodybuilder. In the case of the new comer a personal trainer will help to keep you on your schedule and help you reach your goals. . If you are new to exercise then a personal trainer can help you develop a beginner’s routine that is in line with your goals. . A personal trainer can help you with form and the correct working of the machines . A personal trainer can help you with break though plateaus and shorten...

Do You Have A Fitness Battle Plan?

In fitness, as in war, you want to be on the offensive, not the defensive and this means that rather than reacting to maladies as they occur, far better to be in good general physical condition; preventive maintenance is preferable to remedial effort every time. One general rule of thumb I use is energy is the basic coin of the fitness realm and without it is damned difficult to mount any kind of serious fitness effort. To obtain energy to power through workouts is the first order of business: if you are tired all the time, exhausted by life and unable to get it together physically or psychologically, I would suggest two immediate lifestyle changes — cut back on the amount of food and begin walking every morning. Overeating is an energy-sapping culprit. Too many calories, particularly the wrong kind, the type that cause insulin to spike or the type of nutrient that converts easily to body fat, will drain energy faster then leaving the car door open all night and keeping the lights on. Early morning walking, particularly done out of doors, is invigorating. Plus early AM power walking elevates the basal metabolic rate. The rate at which the body oxidizes calories is kicked up by cardio in general and most particularly by cardio done on an empty stomach. Another trick of the trade is to have a cup of coffee or a caffeine-laced tea before the cardio walk. Caffeine on an empty stomach taken in combination with exercise accelerates the mobilization of trans-fatty acids. After an all-night sleep/fast the body is low on glycogen, the emulsified form...