HART-Empire Network II - Health and Fitness Channel

By Laura Ng

Do not take lightly that extra fat around your waist. It affects your health in more ways than just being an ugly sight.

Poor lung function

A research published in the medical journal, Chest stated there’s a relationship between lung function and overall obesity and abdominal adiposity (collection of fats) in 2,153 adults in New York.

In fact, abdominal adiposity was a better predictor of lung function than weight or body mass index (BMI). The research further showed that increasing obesity, in particular abdominal obesity, is inversely related with lung function.

For instance, women with a large waist circumference and abdominal height (base-to-top belly measurement) were more likely to suffer from poor lung function.

Cardiovascular disease

And this is only one of the many detrimental effect. Abdominal fat surrounds organs or visceral fat (stubborn fat within the tissues). This leads to unwanted blood clotting and formation of plague in the blood vessels, thereby putting you at risk of a heart attack or stroke when the plague rupture and block the vessels.

That’s why abdominal obesity is one of the culprit in Metabolic Syndrome, an important risk factor for cardiovascular disease.

Metabolic Syndrome is a cluster of conditions comprising of high blood pressure, high blood sugar and lipid abnormalities.

Doctors agree that in the United States, if obesity problem persists, Metabolic Syndrome may soon overtake cigarette smoking as the primary risk factor for cardiovascular disease.

Colon Cancer

Another report in the International Journal of Cancer proved that women with large waists were at higher risk of colon cancer.

In this research, out of the 24,000 women involved in this 10 years research, 212 women were diagnosed with colon cancer during the follow-up sessions.

The researchers found that as the central adiposity (estimated by waist circumference and waist-to-hip ratio) rose, so too did the risk of colon cancer.

A possible explanation could be exercise can lower the risk of colon cancer, therefore the lack of it will increase the risk. The researchers also feel that a fat-related hormone called leptin associated with colon cancer could also be the cause.

Although cancer may not cause by dietary fat intake alone, one thing doctors do agree is that carrying too much fat around your waist definitely does more harm than good.

If you are ready to take charge of your body, get some tested and proven help at www.ionehealth.com

Find out more on how to keep your health in tip-top condition at www.ionehealth.com

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By Yuri Elkaim

Step #1 - Walk at least 30 minutes every day

Walking is one the most beneficial activities we can do. It is low stress on the body and has tremendous benefits when it comes to building an aerobic foundation, reducing body fat, and maintaining adequate range of motion in your joints.

Choose walking whenever you have the chance be it going to work, to the store, or anywhere else. Grab a partner or join a walking group to give you some extra motivation and accountability.

Step #2 - Engage in moderate intensity aerobic training 2-4x per week

Walking is a great start but we also have to ensure that you’re pushing your cardiovascular system a little more than normal. Instead of using your heart rate as a gauge (many people find this tedious) you can use what I call the “Talk Test”. The Talk Test ensures that you can carry a conversation while exercising. This would be appropriate for your walking.

But now that we want to step up the intensity, you need to get to a point where maintaining a conversation is no longer easy to do. You’re beginning to hear that “huff and puff” of your breath. Choose any cardio/aerobic activity that you enjoy - running, biking, elliptical, swimming, sports, etc…

We want to do this type of cardio/aerobic training 2-4x per week for at least 20 minutes.

Step #3 - Strength Train 2-4x per week

Resistance (or strength) training is absolutely critical to developing lean muscle and burning fat. It will dramatically increase your resting metabolic rate, strengthen and support your joints, and leave you feeling strong and energetic.

This type of training can take the form of body weight exercises (ie. push-ups, pull-ups, lunges, crunches, dips, etc…) or any other method which will stress your muscles (ie. free weights, tubing, etc…).

These workouts should be well balanced attending to all the body’s musculature and don’t necessarily have to broken up into “chest-biceps” type routines. I prefer using full-body functional training which means that we train movements and not muscle groups. This is the most effective for developing total body strength, balance between muscle groups, and is the most effective for those looking to lose weight.

For starters, choose 6 exercises and do 3 sets of each for 10-15 reps with a weight that will challenge you by the last few reps.

Step #4 - Stretch on a daily basis (and especially after exercise)

Stretching is crucial in order to maintain muscle flexibility and fluid body motion. The last thing you want is to be strong and have great musculature but limited in your range of motion (especially for athletes). Having a good degree of flexbility is also correlated with a reduction in injuries.

Stretching after (not before) your exercise sessions is recommended and helpful in restoring normal muscle length, especially since the muscles have just been subjected to increased loads and have most likely built up a good amount of toxins (ie. lactic acid).

Hold your stretches for 20-30 seconds (without bouncing) and breathe deeply to help further the stretch and deliver oxygen to the muscles. Activities like yoga are great for keeping the body limber.

Do you want to get in great shape but still not sure how to do so and don’t necessarily feel like spending hundreds, if not thousands, of dollars on a trainer?

See how Fitter U™ can help you today!

Yuri Elkaim is a Certified Kinesiologist, Registered Holistic Nutritionist, former Professional Soccer Player, the Head Strength & Conditioning Coach for the University of Toronto men’s soccer program, and regarded by many as Canada’s leading Fitness expert. His trademarked Fitter U™ program is the world’s only 12-week body shaping fitness program for iPod/MP3 players, guaranteed to help you lose weight, burn fat, and feel great with only 3 workouts per week. For more information on his Fitter U™ program that will help you achieve the body you’ve always wanted in just 90 days visit www.mp3personaltrainer.com/content.php?id=77

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By David Faulkner

Treadmills are expensive, but you can save a few bucks by picking up a used one. There is a lot that can go wrong with a used treadmill, so make sure you know what you’re getting before you buy.

Where To Buy Used Treadmills

You can buy used treadmills from fitness clubs, online dealers like eBay, classifieds, and sports store chains like Play It Again Sports. When it comes to used treadmills, where you buy may be as important as what you buy.

If you buy from a sports store, make sure they have some kind of warrantee or return policy. Most sports store check the machine to make sure it’s up to speed before they sell it.

You can also find used treadmills at thrift stores like the Salvation Army, but it’s risky. There’s a good chance the electronics will not work, and thrift stores offer no guarantee. If you want something that runs, and don’t need the electronics and special features, this would be a good bargain.

Gyms sell used treadmills, but usually these treadmills have been used and abused. It may be on its dying breath. You’ll be lucky if it doesn’t collapse the minute you step onto it. Why do you think the gym is selling it?

The truth is, they may be selling it to make room for new ones. Actually, gyms use the best quality treadmills available, so it’s definitely going to be a good model. Still, it’s risky to buy from gyms. Their used treadmills have been run hard.

A much better place to get a used treadmill is from someone who just doesn’t use it. There are lots of people like this out there. It’s easy to get on an exercise kick and splurge on this giant piece of fitness equipment, then get bogged down with work or lose the drive. The treadmill turns into a piece of furniture. Used treadmills purchased from people who never use them are usually in pretty good shape.

A Few Things To Keep In Mind

In general, you should watch out for used treadmills that are more than a year old. Most treadmills have a year warrantee, and after that things can start breaking. Modern treadmills are sturdily built, but contain electronic components and motors that can start to run down after a couple of years.

If you’re getting a used treadmill, it’s always best to buy one that is a major, trusted brand. This insures that it is high quality and built to last. A treadmill that was expensive in the first place might be a great deal used. Look for major brands like Nordic Track, Proform, Bowflex and Horizon.

Ask the previous owner lots of questions. Find out if they were the only owner. If somebody had the treadmill before them, it’s probably not worth your money no matter how low the cost.

Finally, remember that you can get a simple new treadmill for as low as $750 if you shop around. It might be a good idea to pay the extra cash and have the piece of mind of knowing that your machine is brand new. The warrantee also helps!

Buying used treadmills is a great way to save money, just make sure you buy smart. Follow these tips and shop around, and you’ll find a great deal.

You can also find more info on Treadmill Reviews and Weslo Treadmills. Besttreadmillratings.com is a comprehensive resource to find the best treadmill.

Article Source: EzineArticles.com/?expert=David_Faulkner

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By Kent Glines

At some point in your life you’ve thought about purchasing a home gym. Why didn’t you? Perhaps it was monetary or you just didn’t understand the benefits. In reality a home gym is a great addition to any house. Most people consider the home gym to be one piece of exercise equipment so the user can do multiple and different exercises on one machine. In most cases this is true, however a home gym can be so much more. It’s not necessarily just one piece of equipment anymore. It can also consist of a set of dumbbells, barbells and free weights.

Some of the benefits to having your own home gym are:

1. It’s open any time you want to use it.
2. There are never any waiting lines to use the equipment.
3. There are not any ongoing membership fees.
4. You’re in control of your own environment like TV or stereo.
5. You won’t catch any germs from other people so you won’t get sick.

Types of Equipment

If you do decide that owning your own equipment is the best thing for you, the next item on the agenda will be to decide exactly what type of equipment you need. To help you decide which way to go with your own equipment, you should consider what your goals are. One important point to remember is that you can always add more equipment at a later time. Advances in home gym equipment have evolved from the chrome monsters of 10 years ago to the sleek machines of today. Let’s take a look at some of the options that are available at this time.

Cardiovascular Machines:

1. Elliptical machines are for cardiovascular workouts and are excellent since they work both the upper and lower body.

2. Treadmills are one of the most popular types of exercise machines however they only work the lower body.

3. Rowing machines are also excellent pieces of workout equipment if you want to get a full body workout.

4. Recumbent bikes are also a good way to get a lower body workout.

5. Stair Steppers, AKA Stair Climbers will get your heart racing with its lower body workout.

6. Ski machines give both the upper and lower body workout.

There are more and more cardiovascular machines coming onto the market almost daily. Just watch the late night infomercials to see some of the newest.

Weight Machines to build and tone muscles:

1. Bowflex is a full workout machine, which uses flexible rods for resistance instead of weights. Very popular!

2. Body Solid makes several different types of weight machines including their “Leverage System”.

3. Pro Gym, Weider, and a host of others manufacture multi-station home gyms designed for just about any budget.

Consider this: When you purchase a complete home gym package like a Bowflex system for example, you may want to hire a personal trainer that is familiar with your particular equipment for a couple of sessions, just to help you to get started off on the right foot.

A home gym is one of the best ways to start out on the fitness path. There is one and only one drawback when you decide to purchase your new home gym equipment. The drawback is that there is an endless number of different brands and models to choose from. One of the biggest advantages to owning your own equipment is that you can decide when YOU want to exercise since you’ll be open 24/7.

Kent Glines has been a personal trainer who has achieved more than typical results with his clients by sticking to most of the common supplement and exercise basics.

More information about Fitness Equipment and Home Gym Equipment can be found at www.bodybuildingdiscount.net

Article Source: EzineArticles.com/?expert=Kent_Glines

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This is interesting. I am a diabetic, so I will very carefully study this!

clipped from http://www.diabetes-breakthroughs.com/?hop=sonjahelga Do this now:Sit down, lock the door, take the phone off the hook… Read this entire letter to discover simple steps to “trigger” your pancreas to produce more Insulin day by day… … and find out what today’s top medical scientists, doctors and Nobel Prize winners have to say about treating Diabetes that could give you your health back! (The success stories)

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By Michael Prendergast

If you are interested in looking good and being healthy, you may want to undertake a regimen of weight lifting to build your muscles and your confidence. Perhaps you have always wanted to look like bodybuilders in magazines. Or maybe you want to improve your football, baseball or basketball hing to remember when looking for muscle building secrets is that nothing is that instant successperformance. It is possible that you are feeling in general tired and out of shape and know you need more than aerobic exercise, but also physical strength to cope with every day life and to feel good as well as look good. You may want to know muscle building secrets that will bring you success as an athlete, in your appearance and in life, and many people are willing to search high and low and to pay large sums of money to discover muscle building secrets that will take them from scrawny to toned or fat to fit.

The most important t is not guaranteed. Many people enter into a weight lifting program only to drop it after a few days or a few weeks because they went too far to fast and expected to be a toned athlete in a short amount of time. Like most pursuits, body building requires patience, endurance and a lot of self-discipline. The problem with wanting to look like people in the magazine, is that so few people do look like them; that’s why they are in a magazine. It is best to drop your images of absolute success and take baby steps.

Among the most important muscle building secrets is to be consistent, yet don’t push yourself too hard. One of the worst hazards of body building is overtraining which can lead to burnout. This is counter-intuitive, because usually you might think the more work you do the better you get. However, you don’t just build muscles in the gym, but also asleep in bed. When you rest, your muscles repair torn tissue and become toned and stronger. Therefore, you will need plenty of rest as part of your body building routine.

At least in the beginning, don’t lift weights every day, but go to the gym for weight training every other day to give your muscles a chance to rebuild. Among muscle building secrets are special diets and special foods which will supposedly make your muscles grow. The best way to build your muscles is by eating a balanced diet; for each meal, you need 40% protein, 40% carbohydrates and 20% fats. If you are interested in reducing your fat and increasing your muscle, eat slightly less carbohydrates and fats. Do not, however, cut out fats and carbohydrates completely from your diet, since your body will be starved for these nutrients, fight back and hamper your progress. Keep them to a minimum but include them. Don’t pay attention to muscle building secrets which will guarantee ways you can “turn” fat into muscle. This is a biological impossibility, since muscle and fat are two completely different kinds of material. As you reduce fat, you can gradually gain more muscle, but one does not turn into another.

Muscle building secrets for those who want to maximize their muscle mass should be applied with discretion and by consulting someone experienced.

Mike Prendergast owns and operates www.supplementuk.com Body Building Supplement

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...you need to learn about it. Only 100 people will. It is one of the many hidden tricks Jon Benson and Scott Colby are going to share with a select few as you get into your best shape in just 28...

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By Ian Mackie

How much protein do we need to be healthy?

Aptly enough, the word “protein” is derived from a Greek root meaning “of first importance”, and protein - which constitutes about one-fifth of an adult’s body weight - is the basic material of life.

Proteins are constantly being broken down in our bodies. Most of the amino acids are reused, but we must continually replace some of those that are lost. Without dietary protein, growth and all bodily functions would not take place.

The 13 amino acids our body can make are known, somewhat confusingly, as the “nonessential” amino acids. They are in fact essential, but not as part of our diet. The nine “essential” amino acids are those we have to eat. We can either get them from plant protein directly or by eating animals that consume plants and animals.

Getting Complete Protein

Nutritionists use the phrases “complete protein” and “incomplete protein” to describe the proteins provided by various foods. If a food supplies a sufficient amount of the nine essential amino acids, it is called a complete protein. Virtually all proteins from animal foods are complete. Foods that lack or are short on one or more of the essential amino acids - such as some fruits, grains, and vegetables - are called incomplete proteins.

Such plant-derived foods can nonetheless be excellent sources of protein if eaten in combinations that supply all of the essential amino acids. For example, the amino acids missing in a vegetable can be provided by eating a grain product, another vegetable, or an animal-derived protein at the same meal.

Animal vs. vegetable

Meat and other animal products are the most readily available sources of complete protein. The protein content, by weight, of cooked meat, fish, poultry, and mild solids is between 15 and 40 percent. The protein content of cooked cereals, beans, lentils and peas ranges from 3 to 10 percent.

Potatoes, fruits, and leafy green vegetables come in at 3 percent or lower. Soybeans and nuts have a protein content comparable to meat, but, depending upon how they are prepared, their proteins may not be as easily digested. However, recent research suggests that in a mixed or even totally vegetarian diet, the issue of digestibility is not too important. For someone eating a whole grain and vegetable diet, no more than 15 percent of the protein consumed would be unavailable because of problems with digestibility.

The fact that we are omnivorous, that is, we can eat both meats and plants, has contributed to the survival of the human species. But as anthropologists have pointed out, human beings have overwhelmingly preferred meat to other foods. And a number of experts attribute the general good health, increased height, and longevity of people of developed countries today to their high-protein diets.

Protein Requirements

The body cannot store protein, so it needs a fresh supply every day.

If, like most Americans, you consume mostly high-quality protein, your total requirement will there fore be slightly less. If you get almost all your protein from plant sources, it will be slightly greater.

Children under eighteen need some additional protein to allow for growth, and the younger they are, the more protein they need per pound of body weight.

Pregnant women are allocated an additional 10 grams of protein per day by the RDA, lactating mothers an extra 12 to 15 grams during the first six months.

Sources of Protein

The foods below (click here to view the full chart) are all good sources of protein. The listed protein amounts are averages. Many foods that are relatively high in protein are also high in fat, so the chart indicates the percentage of fat accompanying each food. Try to limit your intake of protein sources that derive more than 30 percent of their calories from fat.

Food Source Dairy and Eggs	Protein (Grams)	Fat Calories
Cheddar cheese, 1 oz.	7	70%
Cottage cheese (2%), 1/2 cup	16	17%
Egg, 1 medium	6	68%
Ice cream, hard, vanilla, 1/2 cup	2	48%
Milk, skim, 1 cup	8	5%
Mozzarella, part skim, 1 oz.	8	56%
Ricotta, part skim, 1/2 cup	10	53%
Yogurt, low-fat, plain, 1 cup	12	25%
Meat and Fish (4oz.)	Protein (Grams)	Fat Calories
Chicken, light meat, roasted, no skin	31	26%
Ground beef, extra lean, broiled	33	56%
Sirloin steak, choice cut, trimmed, broiled	35	37%
Tuna, canned, in water	33	12%
Turkey breast, roasted, no skin	24	6%
Grains	Protein (Grams)	Fat Calories
Oatmeal, 1 cup cooked	6	12%
Rice, brown, 1 cup cooked	5	4%
Spaghetti, 1 cup cooked	6	5%
Whole wheat bread, 2 slices	6	13%
Legumes and nuts	Protein (Grams)	Fat Calories
Almonds, 1 oz.	6	82%
Cashews, dry roasted, 1 oz.	4	71%
Lentils, 1/2 cup cooked	8	4%
Lima beans, 1/2 cup cooked	8	3%
Peanut butter, 2 Tbsp.	10	76%
Red kidney beans, 1/2 cup canned	8	4%
Soybeans, 1/2 cup cooked	10	33%
Tofu, 4 oz.	9	55%

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The Trilogy Newsletter With so much information available regarding supplements and nutrition, it can be difficult to determine what constitutes a genuine scientific ...

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By Kuan Chee Hong

Despite what you may think, losing weight isn’t a mysterious process. In fact, weight loss doesn’t even have to involve strange diets, special exercises or even the ‘magic’ of pills or fitness gadgets. Want the secret to weight loss? Make small changes each and every day and you’ll slowly (but surely) lose those extra pounds.

There are many reasons why should we lose weight. The following reason is what we think of:

1. Because you whine that you need to. Have you ever been wrong about anything?

2. Twenty pounds of warm human fat can refill every bottle in an empty case of beer, with enough left over to fill your blender.

3. The statement “There’s more of me to love” has an actual bedroom translation of “There’s more of me to endure.”

4. It’s not scaling Everest or writing the great American novel. You can do it in your spare time.

5. You’ll speak of toaster pastries the way you talk about that dirty blonde from the blues bar in Berkeley, another whiskey-soaked lament over a love too great to last.

6. It’s the difference between being thought of as jolly or witty.

7. You’ll lose weight everywhere, including the suprapubic fat pad at the base of your penis. So as your belly shrinks, something else appears to grow.

8. Decreased: your chances of developing heart disease, prostate cancer, diabetes, sleep apnea, depression, back pain, impotence, gallstones, joint problems, high blood pressure, low sperm counts, and an impressive collection of prescription-drug bottles.

9. Increased: your chances of putting four fingers on a basketball rim.

10. You’ll literally get closer to women.

11. Holy sh— . . . abs!

12. Men who lose weight never have less sex. They may not have more, mind you, but they never have less.

13. You’ll shock the world at your local pool by being the only “big splash” champ to win the “little splash” crown.

14. Research shows that since you’ll have less weight propelling you into the windshield, you’ll also have less risk of dying when your car hits a semi.

15. Every time you pick up a 20-pound dumbbell, you’ll remember.

16. You’ll be able to reach even more places to scratch.

17. The clothing cliche: It’s liberating the first time your pants fall down by themselves.

18. More pullups, because there’s less to pull up.

19. Wait till you ride a WaveRunner, quad, or snowmobile when you’re 20 pounds lighter. Vroom, baby.

20. In our society, people respect weight loss. Even if you do nothing cool or interesting or memorable for the rest of your life, you’ll have done that.

Anyway, I found that many people are losing weight successfully, whereby they lose 9lbs in every 11 days. On top of that these lose weight program can be done by anyone and also maintain your health. For more information please click here.

Article Source: EzineArticles.com/?expert=Kuan_Chee_Hong

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