Should I Take Supplements for Weight Loss: Tis the Question

Think about it, if you're lookin' for that proverbial "Magic Bullet" but your program sucks, then you're just kidding yourself. Unless you're logging everything in your fitness program similar to the way a performance athlete does, then you'll never know if any performance or weight loss supplement you're taking is really helping your efforts or not.

As a Houston personal trainer there's a few things I'd like for you to keep in mind. Only some of the supplement companies' products will give you any real benefit, contrary to what they have led you to believe. Additionally, at best, those that do, will give you only a whopping one to three percent improvement. Cool, huh...NOT!

Something else that is a little known fact to most folks is that ninety plus percent of their products don't have any real positive effect at all...and some may even have a negative effect instead. Even cooler, huh? Furthermore, a good portion of the companies don't have a lot of science behind their products to back up their claims. But consider this foremost: if you're not tracking your exercise and diet correctly, or worse yet, you don't have a set program in place, then don't waste your hard earned money.

This is because you simply will not have a clue as to whether or not you are just getting a temporary placebo effect or what. Sadly, by the time you figure out that the Pixie Dust you've been taking hasn't done a darn thing to enhance your performance or weight loss efforts, it may be several months down the road. Guess what? That's already been factored in by the supplement companies. Guess what else? They are already there at the crossroads waiting for you with a smile and lots of "Bling Bling Ads". Ever wondered why you see so many "Brand New Whiz-bang "products coming at you each month? Yep, that new one that caught your eye while being touted the other day online is just THE ONE performance or weight loss supplement to do the trick and just has to be what's missing in your program. Right? Wrong! Don't get sucked in my friend!

And please, remember, that if you are not documenting as much as you can in your fitness program and I mean taking regular body compositions and tape measurements, recording sleep patterns, meal timing, nutrient timing, the time of day you exercise, your exercise choices and the duration and intensity of exercise etc., you simply will not have the information necessary to make an informed choice. Just don't go for the hype. Remember, a performance athlete who is on their game will know pretty quickly whether or not a supplement is helping. In their world one to three percent is huge and could definitely be the difference between winning or losing in their chosen sport.

So what should be in your supplement regime? Omega 3's, a good multi vitamin, minerals, anti-oxidants and such will give you a good base and you should take a hard look at that and get some of these in your life. There are some very good products out there. Additionally, you should evaluate your protein intake levels. If you simply cannot get the protein in each day that you need from food, then using protein powders can be a great way to get in the protein your body requires.

As a Personal Trainer in Houston, I always start out by getting my clients to look at all of these nutritionals and I highly recommend they make them part of their lifestyle. After, and I do mean only after you've established a solid exercise plan, a consistent diet, a realistic supplement program and most importantly are getting real results, you could then try to pick it up a notch by trying out a performance or weight loss supplement. Be sure you choose one that has a proven long term track record, as well as a decent amount of peer reviewed data behind it. Stay away from the hyped up supplements that have no real verifiable science behind them.

Another heads up, look carefully at the ingredients when you are looking at the product you are wanting to try. You might just get a big surprise! It has been my personal experience to find that it is not uncommon for many companies to put far less of a particular ingredient in their product than what the research called for.

You should always test out a supplement individually to see how it impacts your results with your body and remember to not get sucked into buying several at one time. All you'll have at the end of the day is total confusion and an empty wallet if you by chance get pulled in to doing so. This is so because, should you get some positive results, you just will not know which of them is doing the trick. Conversely, should your results lack luster altogether, you will not know if one of the supplements canceled out the others or not. Just go at it one supplement at a time so things do not get muddied up. Also, keep in mind some supplements don't always work the same for all people.

For instance, Creatine is an excellent example of that very same phenomena. Creatine has an incredible number of studies as well as an enormous amount of data behind it. Now, if you were to take a cross section of 100 males, on one end of the spectrum the guys there could take a kilo a day of the stuff and get no results at all, (not something I recommend though,) and on the other end of the spectrum those guys can just look at the container and their muscles pop out like no other(just gotta hate those guys!) most males realistically fall slightly one way or the other from the middle and gradate out towards either end. So you can see, it is important for you to test products to see how effectively they work with your particular physiology.

A major must do item that should be on your "to do" list prior to taking any supplement is to check in with your physician to be sure that it will not have any negative effect on you. This is especially true if you are taking any medications that may react with a supplement you are considering. After you've checked in with your Doc and he's given you the go ahead, remember to log as much info as you can around your fitness program as this is key to helping you to determine the effectiveness of the product you're taking.

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Working Out the Bugs

Colds can strike at any time. Wintertime, late spring, early fall. It doesn’t matter.

These nasty bugs can disrupt your schedule and linger for weeks at a time, making it difficult if not impossible, to stick to an exercise program.

And then there's the question of whether you should be exercising at all, or if you should just ride out the worst of it and resume your workouts once the cold has passed.

New research may help make that decision a bit easier. Scientists at Ball State University in Muncie, Ind., gave 50 healthy students ages 19 to 29 an upper-respiratory virus.

Sixteen students were instructed to remain as sedentary as possible while the remaining 34 exercised moderately for 40 minutes per day.

Both groups were told not to take any cold medications.

After 10 days, researchers found no differences in the duration or severity of symptoms between the two groups. While the exercise didn’t speed up recovery, it didn’t slow it down either.

Previous studies have found that regular, moderate exercise is effective for reducing one's risk of catching a cold.

With these new findings, it appears the best medicine may be to continue exercising moderately while the cold runs its course.

Source: Medicine & Science in Sports & Exercise, November 1998






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Empty Calories

How much nutritional bang are you getting for the calories you take in?

The term "empty calories" refers to calories that have no nutritional value aside from providing energy. Not that energy is anything to sneeze at -- but if you're watching your weight and making food choices based on the number of calories, you might as well get as many "bonus" nutrients as you can -- protein, vitamins, minerals, and so on -- from the foods you choose.

Easy example: compare a cup of milk to a can of (non-diet) soda or a glass of wine. They all provide about 130 calories of energy. But only the milk provides calcium, protein and other nutrients. The soda and wine have sugar or alcohol, but little else that nourishes your body.

The bottom line: eating well means you combat cravings -- that results in healthier eating habits over time.

Give me a call or stop by for more info:

The Body Master
713-773-0077
South Braeswood @ Fondren Houston TX 77074
www.thebodymaster.com

Dealing with Back Pain

There are lots of great articles about back pain, but I'd like to take some time and delve into “where” the origin of the pain is in order to effectively understand it and therefore treat it.

As if lower back pain wasn't hard enough to get rid of, did you know that where you feel your pain probably isn't where the problem is (or the source of where your pain is?) All muscles in the human body have the ability to refer pain.

This means that when a muscle is injured, tight, in spasm or congested it will often cause pain far from where the problem is. And the muscles in the Lower Back are no exception and can certainly have complicated pain referral patterns that can confuse a lot of people, even trained healthcare professionals.

To make this simple, below is a list of common back pain problems so you can decide which fits you:

1. Lower Back pain and stiffness after sitting or bending or going from sitting to standing especially along the lower spine and across the waistline-

Common causes: Hip flexor (muscles in the front of the hips) tightness, spasm or strain, especially in the Psoas muscle which attaches to all levels of the Lumbar Spine (lower back), including the intervertebral discs, and runs forward and down along the front portion of the pelvis to attach at the upper groin area. Also involved is the Iliacus muscle which attaches at the pelvis and runs forward and down along the front portion of the pelvis to attach next to the Psoas muscle at the upper groin area.

2. Localized pain at the Sacroiliac joint (the bump you feel at the waistline just below your lower back) when you stand-

Common causes: the Gluteal (buttocks) area and front of hips. Tightness and or weakness in the Gluteals as well as Hip Flexor (front of hips) tightness/ spasm.

3. Pain radiating down the outside or back of your leg when you stand-

Common causes: Piriformis muscle (a deep muscle located underneath the Gluteals) tightness and or spasm as well as Gluteal tightness, strain and overuse.

4. Pain in Lower Back while you sit-

Common cause: Spasm of the lower back paraspinal muscles (the small stabilizing muscles along our spine.)

5. Pain in buttocks area-

Common causes: Quadratus lumborum (a muscle that attaches to the top back portion of the pelvis and runs up along the spine and attaches to the lowest rib) muscle tightness and piriformis tightness.
_______
Now this is a small and partial list but it can give you an idea that where you "feel" the pain is not often where the problem is.

Once you can identify the true cause of your back pain, then the solutions are much more obvious. And your time spent trying to fix yourself is better utilized and more effective. Most often treatment for low back pain consists of exercises to help balance muscle imbalances. If the cause is understood, the exercises can be chosen correctly and performed correctly leading to a speedier recovery.

Know Your Numbers

The straight facts on blood pressure and cholesterol #s:

Blood Pressure:

Your target should be:

• Normal blood pressure is below 120/80.

• Pre-hypertension is 120 to 139 (systolic) and/or 80 to 89 (diastolic).

• Hypertension – also known as high blood pressure -- is 140 or higher (systolic) and 90 or higher (diastolic).

Cholesterol:

Here are the numbers to strive for:

• Total cholesterol of 200 mg/dL or lower.

• HDL ("good" cholesterol) of 50 mg/dL or higher, if you're a woman, or 40 mg/dL or higher, if you're a man.

• Optimal LDL is 100 or lower, says Mosca. If you have other major risk factors, like pre-existing cardiovascular disease or diabetes, your doctor may want your LDL closer to 70.

• Triglycerides of less than 150 mg/dL.

  
  

  The Body Master
  713-773-0077
  South Braeswood @ Fondren Houston TX 77074
  
  www.thebodymaster.com

Understanding BAD Cholesterol

This might sound a bit technical, but I think its important to understand some details behind your cholesterol to really grasp how to 'control' your cholesterol.

So what is the 'bad' cholesterol?

Low-density lipoproteins are considered as bad cholesterol which circulates throughout the blood streams and they slowly build up within the inner walls of the arteries that connect to the heart and brain. When these low density lipoproteins are combined with other substances, they often form plaque, which can be a thick and hard deposit that can narrow down arteries and make them less flexible. Along with the loss in flexibility, there is a loss in the flow of the blood. This condition is more commonly known as atherosclerosis. When a person is suffering from atherosclerosis, a clot can form and block the narrow arteries which can result in a stroke or even a heart attack.

The levels of low density lipoproteins are better when they are lower, the lower they are, the lower the risk of having a stroke or heart attack is. Overall, there are five categories that the levels fall into, optimal which is less than 100mg/dL, 100 to 129 mg/dL is considered as Near Optimal or Above Optimal, 130 to 159 mg/dL is considered to be Borderline High, 160 to 189 mg/dL is considered as having a High LDL Level, anything above 190 mg/dL falls under something that is Very High.

There are many other risk factors when it comes to heart disease and strokes which can help determine the LDL level of a person as well as give the person a proper and appropriate fitting treatment specifically just for them. A healthy level for one may not always be the same healthy for another friend or person. It is extremely important to be honest and open with your doctors and discuss all available treatments, the differences between levels, and the best plan that works for you overall.

There are many doctors that help profile your cholesterol level which may give you a great starting point as to learning about what you can do to prevent and treat yourself if your LDL cholesterol level is specifically high. Doctors can provide a report with information that you need to fully understand in order to maintain and manage your cholesterol level, the different health risks that may affect you and the available treatments that are open to you.

The Body Master
713-773-0077
South Braeswood @ Fondren Houston TX 77074

www.thebodymaster.com

Awesome Video - Free Valuable Content - Check It Out!

I know you're working hard in the new year. This is a great video to keep you on track. Valuable content, free info, all yours! Just remember, Ron's your man. Enjoy!




The Body Master
713-773-0077

South Braeswood @ Fondren Houston TX 77074
www.thebodymaster.com

Why You Need a Personal Trainer

There are a number of reasons actually. Working with a certified personal trainer has the following advantages-

• Customized programming- No cookie cutting here. A knowledgeable personal trainer will create a customized exercise program for you, designed to help you reach your unique health and fitness goals. A trainer will also take into account special considerations (e.g. existing medical condition, pregnancy, post-rehabilitation, medications taken, etc) when creating a program exclusively for you.
• Correct technique- When exercising, safety is the number one priority. A personal trainer will teach you the proper mechanics of each exercise and will ensure that you are performing each with correct form, thus maximizing the efficiency of your workouts.
• Enhance motivation- Who wouldn’t like a little extra motivation? Having a scheduled session with a trainer promotes accountability on your part, and can assist in developing adherence in the long run to making exercise a regular part of your routine. In addition to the outside motivation, a personal trainer can also help you develop a more positive outlook on exercise by exploring options for making exercise more enjoyable, reviewing short-term progress towards goals, and assessing feeling- and mood-state changes related to exercise, thereby improving self-confidence and self-motivation.
• Alleviate boredom- Believe it or not, exercising can be fun! A personal trainer can help you select activities that you enjoy, and also choose exercises that will keep you challenged and on track towards reaching your fitness goals. Personal trainers have vast knowledge of various exercises, tools and techniques that can make your workouts both fun and effective.

What can I expect during my initial training session?

During your initial meeting with a trainer, he or she will begin the process of getting to know you, in terms of your health and fitness goals, your health and exercise history, as well as your likes and dislikes. It is this information along with your trainer’s expertise and experience that will assist them in developing a customized program for you. Depending on your fitness goals, your trainer may administer a variety of assessments during the initial session, or may reserve some assessments until a point in your program that is more appropriate. The assessments that are ultimately selected are done so in line with your fitness goals, and are used to establish a baseline for progress comparison further down the road. Assessments are also used to gauge your current level of fitness, which can assist the trainer in developing your customized program (in terms of selecting proper exercise intensity, appropriate weight for strength training exercises, etc) and meeting your health and fitness needs. Examples of assessments that may be conducted include body composition assessments, movement screens and postural assessments.

How many times a week do I have to meet with a trainer?

Just like the program itself, how many times you meet with a trainer is a very individualized decision that depends on a variety of factors, including your fitness goals and your motivation level. Keep in mind that the ultimate goal of a quality personal trainer is to promote self-efficacy within the client, enabling them to take ownership of their exercise experience. It is for this reason that a good trainer will seek to truly educate clients (about things such as proper form, appropriate intensity, ways to stay motivated, ways to progress, etc) as opposed to just simply putting clients through a workout without having them understand the rationale as to why certain exercises were selected, and how the developed program relates back to their health and fitness goals.

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What's the Scoop with Eating?

It’s the age-old question – what (and when) to eat to set the stage for a great workout and optimal performance without nagging abdominal pains, hunger pangs, and premature exhaustion?

Avoiding GI distress before and during a workout or race is a matter of being smart about what and when you eat. First, never ever try out a new food on race day. Experiment before the big event to find what works for you.

When you exercise, blood flow is diverted away from your digestive system to your muscles. So right before working out you should avoid large meals and foods that your body has to work harder to digest, like fats, protein and fiber. In general, you should eat about three hours before working out to give your system a chance to move the food out of the stomach and begin digestion and absorption. For early morning workouts, eat a small amount of a rapidly digestible carbohydrate like a slice of bread or a banana when you wake up (aim for about 30 minutes before you begin your workout). If you exercise in the afternoon or evening, you may also want to have a light snack right before, especially if it’s been more than three hours since you’ve last eaten.

For workouts lasting longer than an hour you’ll need to replenish the energy you’re burning. Since solid food is not an option for most people sports drinks and gels are usually your best bet. Everyone reacts differently to different brands of drinks and gels (some can’t even stomach gels), so trial and error is key. Drinking large volumes of fluid helps to speed gastric emptying but can also cause cramping, especially if consumed all at once. Instead, try taking small amounts of fluid every 15 to 20 minutes.

For optimal recovery after an endurance workout, it is important to eat carbohydrates to replace the stored energy (glycogen) that was used up doing the workout. For best results, the American Dietetic Association recommends aiming to eat about 1.5g carbohydrate/kg body weight within 30 minutes of finishing the workout and then every two hours for four to six hours. A little bit of protein will also help to repair muscles – this is especially important after a resistance training workout. Of course the amount of refueling needed depends on the intensity and duration of the workout.

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Flat Bellies for the Middle-Aged

Listen up...

If you have noticed that you are a bit wider around the waist than you used to be then you are part of a growing epidemic called abdominal obesity.

Over the last decade, the cases of people over 40 suffering from abdominal obesity have more than doubled. This number continually increases because an estimated 78% of all middle aged men and women lead sedentary lifestyles. This problem is compounded by poor diet.

However, you can look better than ever and get head turning six-pack abs through simple, but proven, fitness and nutritional changes.

Warning Signs

If your midsection is showing more bulge these days, you should know the serious health risks associated with abdominal obesity.

Researchers have learned that a high concentration of abdominal fat is typically a result of a diet containing carbohydrates with a high glycemic index and too many fats. This dangerous equation can lead to heart disease, diabetes, and is even suspected to be the cause of some cancers.

Studies have also shown that people who suffer from abdominal obesity are 25% more likely to suffer from migraines. Countless middle aged men and women are plagued with weight-related back problems that prevent them from performing everyday, basic tasks and they risk losing their independence.

On the other hand, men and women over 40 who have made the fitness, nutritional, and lifestyle changes needed to get a flat tummy are predominantly free of obesity and age related health concerns. These people tend to be healthier which results in fewer doctors’ visits, lower prescription costs, and a longer life span.

You can have the same success, no matter what your age, genetics, gender, or body style. You have the same ability to build muscle as you did in your youth. The exercises that kept you lean and tone at 20 will keep you lean and tone at 50. As you age, you should have even greater motivation to eat right and workout.

Therefore, as long as you do the right exercises, followed by the right nutrition and lifestyle, you should have that six-pack that will make everyone stop and stare.

What Not To Do

There are a lot of so called experts out there that will tell you how to get fantastic abs, for a fee. The truth is that there is no gimmick or fad out there that will get you long-term fitness and a six-pack.

This is because gimmicks and fad products promise you great results without making positive changes to your physical activity and eating habits.

Additionally, pills and other miracle remedies are often dangerous and can cause long term damage to your kidneys, liver, and endocrine system. The point of fitness over 40 is to get your body into a healthy condition that will support and lengthen the rest of your life.

You also have to use caution when exercising because not all exercises were created equal. Some exercises can cause serious injury to your back, which may already be weakened after carrying extra abdominal weight for a decade or more.

In general, an exercise that forces you to arch you back should be avoided. Some of these include hanging leg raises with an arched back, lying flat straight leg lifts, straight leg sit ups and feet-supported sit ups.

The problem with the later two is that when you are in the starting position flat on the floor you are forcing your back into an unnatural position. Always remember to keep your pelvis pitched forward in a very slight hunch.

Also, exercises on machines, such as ab machine crunches, put your back in a compromised, unstable position and you should avoid these as well.

Try to avoid exercises that are inefficient. For example, when you begin your routine simple crunches will probably give your abs a good workout.

However, as you become fit you will need to add more resistance than a simple crunch can provide.

Also, avoid torso twists because these do not adequately build abdomen muscles and they do not burn very many calories.

Finally, many people only focus on the rectus abdominus muscles which are the muscles that can be visibly seen in a six-pack. This is a mistake.

It is important that you give this muscle group an excellent workout, but you must also exercise the other muscles in your abdomen and back to get the full effect. Your back and abdomen muscles help you maintain good posture. Good posture will help your back remain strong for many years and has a fantastic impact on appearance.

When you hold your body in the proper position, it emphasizes muscle tone and a lean abdomen.

The Right Exercises

Now that you know what not to do, it is time to focus on the right movements that will get you a fantastic set of abdominal muscles.

The right movements are the same no matter if you want ripped abs or just a lean, tone appearance. The difference is how much resistance you add to your workout.

Some of the best exercises are ones that use your lower body as the source of resistance. For example, many people have great success with hanging leg raises and hanging knee raises but remember to keep your back in a hunched position.

Other exercises that are the most effective can be done at home or at a gym with simple equipment like dumbbells and an exercise ball.

Ball crunches and ball hip flexions work out both the rectus abdominus group and the supporting abdomen muscles.

Lying leg thrusts, abs scissors, reverse crunches, abs wheels, and alternating crunches can be done almost anywhere.

If you prefer a gym, decline bench leg thrusts, bench crunches, and the cable rope crunch will give you good results.

Also, abs bicycle exercises where you alternate your knees and elbows are fantastic and burn many calories.

You may also be surprised to find many other exercises that do not focus on the abs will give you an amazing abdominal workout. For example, squats, lunges, dead lifts, and multi-joint presses all focus on other muscle groups.

However, these movements require core stability that forces the abs into a flexed or crunched position with great resistance. This is especially so for front squats and renegade dumbbell exercises.

Remember that the most effective workout focuses on muscles groups from different angles. Also, there is no set amount of time that will guarantee results. In addition to you normal workout, you will probably want to include 5 to 10 minutes that are devoted to your abs.

In the beginning, you may have to workout the full 10 minutes and decrease the time as you get toned. Also, do not exercise your abs everyday. Your abs are no different than any other muscle, they need rest in order to repair and build new mass.

Keep in mind that no matter how much you strengthen your abs, you will not have the look you want unless you also address unwanted fat through cardio and good nutrition. You might be surprised to find out that many people are getting the defined abs they want through intense training, but those abs are not visible through layers of unwanted fat.

Adding a cardio workout to your program will help burn calories and eliminate extra fat. Nutritionally, many people have had better results when they include only complex, low-glycemic carbs, reduce fats, increase lean proteins, and stop alcohol consumption.

The best way to get fantastic washboard abs abs is to begin a well-rounded fitness program that includes the right exercise movements, good nutrition, and positive lifestyle changes.

There is no cookie-cutter plan out there that will work for everyone. Your body type and fitness goals are unique. The best workout program is one that is well researched and suited to your needs.

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A word about vision and aging...

If you take a look around at your peers, you will probably notice more people wearing glasses or contacts than wore glasses 10 years ago. Now that you are over 50, you may be needing glasses yourself.

However, do not think that just because you are getting older you cannot maintain your vision. There are plenty of things you can do to ensure your eyesight for years to come.

It is very natural for your eyesight to diminish as you get older. Many people who benefited from 20/20 vision or better in their youth find the need to pull on a pair of glasses to read the morning paper later in life.

Sometimes, this is a genetic decline that cannot be halted. In most cases, and even in many genetic cases, the way you care for your eyes can have the greatest impact on retaining good vision.

The first thing you should do is protect your eyes when you read. This means that you should read in a well lit room, with the light preferably overhead.

Remember well lit does not mean too bright, too bright a light will fatigue your eyes. Computer monitors are often too bright and should be dimmed slightly to protect your eyes.

You should also take an opportunity to relax your eyes throughout the day. Relaxing your eyes helps reduce tension in the optic muscles. This tension can disrupt blood flow and overtime will reduce your vision.

One popular relaxation technique is called palming. Palming is relatively easy to do. You start by rubbing your palms together until they are very warm.

Next, close your eyes and press your palms firmly against your eyelids. Leave your palms there until the cool or for at least one minute. The heat from your palms will relax the muscles and the pressure will gently massage the area to improve blood flow.

Closing your eyes for this length of time will also reduce strain. You can do this as many times as needed throughout the day.

You may have always heard eating carrots improves your eyesight. This is true, but there are other foods that can help you improve your eyesight even more.

In addition to carrots, vegetables that are rich in vitamins A, B, and C are antioxidant rich. This helps the cells in your eyes and surrounding tissue to regenerate more quickly and efficiently.

Foods like fish that are rich in vitamin E are known to help prevent the muscular degeneration that causes poor eyesight. Spinach is rich in iron, along with other vitamins and minerals, and will promote better blood flow.

You need your eyes to be healthy for the rest of your life. Do not assume that because you are now over 50 losing your sight is inevitable. If you take proactive steps now, you will be giving your vision the strength it needs to last.

The Body Master

713-773-0077

South Braeswood @ Fondren Houston TX 77074

www.thebodymaster.com

Bodybuilding Also Builds Social Skills

Every single one of us can benefit from enhancing our communication skills. Whether you are a student, entrepreneur or stay-at-home parent, you absolutely need to effectively communicate what you want and need to make your life a lot smoother.

Communication=

Have you ever walked away from a conversation totally confused? Maybe the person you were speaking with took what you were trying to say completely out of context. Or, maybe you can't seem to grasp the other person's position on a topic.

Communicating effectively can be difficult at times. Doing so involves more than just a string of sentences and the underlying meaning of what you are trying to convey.

As you have probably noticed, there is quite a bit of room for interpretation and distortion of the intended message by the receiver (listener, reader). And, as a communicator, your goal is to get your point across as effectively as possible with little room for misinterpretation.

Here are the various aspects that make up communications:

• Words/sentences

• Body language, visual cues (someone's facial expressions for instance)

• Voice, inflections

• Selective hearing or lack of hearing (including environmental noise)

• Transmission mode (email, text message, voicemail, conversation)

• Pre-conceived notions or assumptions

• Stereotyping

• Interpersonal and/or organizational relationships

• Etc.

How does bodybuilding help?

A seemingly individual sport such as bodybuilding can indeed enhance your communication skills:

• Bodybuilding Helps You Develop Confidence: Even if you are shy or introverted, bodybuilding will help you develop an all-around sense of confidence in yourself.

  When you look good, you feel good and when you feel good you stand up straight and feel better about communicating in a variety of situations. And, when you are confident, you can brush aside what some may interpret as rejection.

• Bodybuilding Requires Communication: At some point you are going to end up asking someone if they are done with a certain machine (even if that means you are motioning toward the machine with an inquisitive look) or if they can help spot you.

  By talking to complete strangers that you see everyday (versus the person you'll never see again), you are building your communication skills and developing the ability to ask for what you want. Now carry this over to other areas of your life.

• Bodybuilding Helps You Decrease Your Stress: Stress can take a physical and mental toll on your body. And, it can drastically decrease your attention span and patience - both of which are not good for effective communication. Be sure to get in the gym regularly, especially during times where you are stressed out. You will find that your daily life is easier to handle when you can blow off some steam by lifting weights.

• Bodybuilders Take Care Of Themselves: As a bodybuilder you listen to the doctor and seek help if something isn't quite right. If your physician has prescribed ADD/ADHD medicine, anti-anxiety drugs or antidepressants, you will take them as directed and ask what else you can do to focus better or feel better.

• Bodybuilders Seek Knowledge: Bodybuilders know a lot about both nutrition and training because they are always reading about the latest and greatest supplements, training techniques and nutrition research. This quest for knowledge can make you dig deeply to understand and improve other areas of your life including your communication skills.

  
  

  For more info:

  
  
  The Body Master
  
  713-773-0077
  
  
  South Braeswood @ Fondren Houston TX 77074
  
  www.thebodymaster.com
  

  
  

Chill out, stressing will make you fat

Can stress really make you fat?

Absolutely! As feeble humans we have evolved in such a way that stress causes a near immediate reaction in our bodies. Do you remember the last time you got a fright? I mean REALLY got a fright, do you remember the immediate reaction you had as you jumped as a response to the fear?

This reaction is called your fight or flight response and it is responsible for the release of a whole host of hormones into your system.

So what happens when you’re chronically stressed? If your body is constantly releasing these stress hormones into your body it can have a drastic and catastrophic effect.

When hormones such as cortisol are released into your body they force your body to decide whether to fight what has caused the reaction, or run away. If you are permanently stressed out due to work or family commitments the hormones unleashed on your system can play havoc with your metabolism, your blood sugar levels and your blood flow.

All of these changes can then cause you to gain weight, no matter how closely you’re sticking to your diet. There are even some types of weight loss products now that specifically target the market of ’stressed out dieters’.

As I already said, chronic stress can have a serious impact on your weight. Now it’s time to get down to the nitty-gritty and I’ll tell you how it can affect you.

Your metabolism - Firstly stress will have an impact on your metabolism because cortisol slows it right down; even if you are still eating the same amount of food your body won’t burn it off as quickly, leading to weight gain.

Food Cravings - Because you are stressed and feeling low your natural resistance to junk food will be at an all time low. Who doesn’t love a bar of chocolate or some ice cream when they feel down or stressed out?

This is one to watch for because everyone has their own brand of comfort food when they feel off. You really need to try to stave off the temptation though, obviously the more junk you eat the more weight you’ll put on!

Blood Sugar Levels - When you are stressed out are you prone to mood swings? Just want to crawl into a corner and cry? This is likely caused by a change in your blood sugar brought on by stress.

Prolonged stress is even linked to hyperglycemia (too much sugar in the blood) and metabolic syndrome (a combination of medical disorders that increase your risk of cardiovascular disease and diabetes). None of these side effects are particularly pleasant so this is why you really need to keep an eye on your stress levels, especially while trying to lose weight.

So the moral of the story is that you should look after yourself as a whole while trying to lose weight. If you are suffering from chronic stress, try to find a way to relax.

Possibly try out some yoga classes or just something that you find always calms you. We can’t lead a stress free life all the time but for a fitter, healthier and slimmer you, try to relax as much as you can, when you can.

Choose Your Fats Wisely

Americans may eat too much fat overall, but 90 percent of us don't consume enough of the fats that are good for us.

The right balance of omega-3 and omega-6 fatty acids is vital to cardiac function, joint and skin health, insulin balance and mood stability, according to Dr. Artemis Simopoulos, author of The Omega Diet.

Unfortunately, most of us consume too little omega-3 fatty acids and too much omega-6, which is found in corn oil and can worsen symptoms of some inflammatory and degenerative diseases such as arthritis.

To increase your intake of omega-3 fatty acids, Simopoulos recommends eating fish (especially salmon) at least twice per week.

You should also increase your consumption of green leafy vegetables, flax seed and walnuts, while cutting out as much animal fat and hydrogenated vegetable oil as possible.

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The Body Master

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South Braeswood @ Fondren Houston TX 77074

www.thebodymaster.com

Don't Skip Breakfast to Cut Calories

When it comes to cutting calories, breakfast is often the first thing to go.

But new research suggests that people who are successful at losing weight – and, more importantly, keeping it off – eat breakfast every day.

Researchers from the Center for Human Nutrition at the University of Colorado Health Sciences Center in Denver analyzed data on nearly 3,000 people who had lost, on average, 70 pounds and kept it off for a year or more.

Study subjects were enrolled in the National Weight Control Registry, which is an ongoing study of adults who have successfully lost 30 pounds or more. Only four percent said they never eat breakfast every day.

It is not known what subjects ate for breakfast (although the study was funded by cereal giant General Mills), but most followed a high-carbohydrate, low-fat diet.

Researchers speculate that eating breakfast helps people manage both their hunger and food intake throughout the day.

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To Your Continued Success,

The Body Master

713-773-0077


South Braeswood @ Fondren Houston TX 77074

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Want to Keep Your Skin Healthy? Keep Sweating

Exercise is good for the body in more ways than one. Sure, it helps you get fit and build stronger muscles, but new evidence suggests working up a good sweat may also help fight off skin infections.

Researchers from Eberhard Karls University in Tuebingen, Germany have discovered that human sweat contains an antibiotic called dermacidin that is capable of limiting disease-causing bacteria such as those responsible for skin infections such as impetigo.

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To Your Continued Success,

The Body Master

713-773-0077


South Braeswood @ Fondren Houston TX 77074

www.thebodymaster.com

Exercise is Good for Women

A large-scale, six-year study involving 39,372 American women over age 44 confirms that exercise reduces the risk of coronary heart disease in women.

The study found that the more energy women spent exercising, the lower their risk of developing heart disease, including heart attacks, regardless of other factors.

Among the approximately 23,000 women who did not engage in any vigorous activity, women who walked as little as one hour per week had about half the risk of more sedentary women of developing heart disease.

Intensity was less of a factor than the total amount of time spent walking.


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The Body Master

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South Braeswood @ Fondren Houston TX 77074

www.thebodymaster.com

Do You HAve Exercise & Health Supporters

A survey of nearly 1,000 college students found that men who have friends who exercise are more likely to exercise as well.

Researchers at Ohio State University, in an effort to determine what motivates young adults to exercise and keep exercising after college, also found that women were more likely to be active if they were raised in an active family.

But family support, which may be provided at a distance while students attend college, may be a weaker form of support than that of peer-group support.

This may also explain why college males are more likely to be active than their female counterparts (39 percent of men versus 26 percent of women surveyed were active at least three days per week).

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The Body Master

713-773-0077


South Braeswood @ Fondren Houston TX 77074

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One More Reason for Men to Stay Active

For years, heath promoters have been racking their brains trying to come up with persuasive reasons for Americans to be more physically active.

Well here's a new one that's sure to get some attention: Men who exercise are less likely to experience sexual dysfunction as they get older.

Analyzing data from surveys of nearly 32,000 men ages 53 to 90, researchers concluded that men who were the most physically active were least likely to become impotent.

According to Eric B. Rimm, an associate professor at the Harvard School of Public Health, men who ran at least three hours per week appeared to have the sexual functioning of men two to five years younger.

But even moderate activity proved beneficial: Men who briskly walked for 30 minutes, most days of the week, had a 15 to 20 percent reduction in the risk of erectile dysfunction.

Fewer than 25 percent of Americans get enough exercise, so it is not surprising that sexual dysfunction is a common complaint, particularly among older men.

However, some doctors believe that impotence could be considered an early warning sign of what could happen to the heart.

Exercise appears to benefit the small arteries that control erections, which is the same reason that exercise is good for the heart- it benefits the arteries that feed the heart. And while many men appear unconcerned about heart health, chances are they may be more motivated to do something about the health of their sex lives.


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To Your Continued Success,

The Body Master

713-773-0077


South Braeswood @ Fondren Houston TX 77074

www.thebodymaster.com