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Total Trainer is a safe, easy, and effective way to get into the best shape of your life. Let the Total Trainer help you achieve the results you desire in the privacy of your own home. Just 20-30 minutes a day, 3-5 times per week, will give you the results you have always wanted.
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Step #1 Understand Why Women Get Fat and Unhealthy in the First Place?
Most women gain body fat and ruin their health through five main avenues. These comprise the "Five Factors Affecting Body Fat and Health" (see a more detailed explanation in my first article, "Why do American Women Get Fat? Part One - Addressing the Root Causes of High Body Fat and Poor Health").
Factor #1: Liquid Consumption
Inadequate consumption of water each day and poor liquid choices.
Factor #2: Quantity and Distribution of Calories
Daily caloric intake (uncontrolled calories-too many or not enough)
Daily nutrient ratio: protein/carbohydrates/fat (unbalanced calories)
Number of meals in each day (too many or not enough)
Meal size (uncontrolled portions)
Meal timing (unmonitored timing)
Factor #3: Quality and Purity of Calories
Eating these kind of calories:
Fat calories
Unhealthy calories
Dirty calories
Impure calories
Old and dead calories
Non-kosher calories
Factor #4: Restrictive and Unbalanced Dieting
Buying into quick-fix solutions, gimmicks and false promises. Subscribing to dangerous pills and special packaged foods. Getting hooked into a dangerous cycle of "yo-yo" dieting.
Factor #5: Exercise
Lack of exercise and physical activity.
Americans' attitudes toward exercise reflect other values in our culture today: we have grown lazy and passive, expecting rewards to come to us without effort and hoping that others will do for us what we can and should do for ourselves. In terms of physical activity, the result is that our health and fitness levels have fallen dramatically.
Step #2 Stop the Nonsense!
Don't use band-aid solutions to a problem that is more serious than a scratch on your arm-obesity requires acute action. Quit searching and employing "quick-fix" products or programs to lose fat, gain health and increase longevity. Use the winning formula:
Increase Knowledge
Become Accountable
Find Courage
Implement Discipline
Stay Motivated
Step #3 Embrace Your Diet Allies and Defeat Your Diet Enemies!
We are in a battle for our health and fitness! And in any battle you should know who your allies and enemies are.
Diet Allies
o Water
Water is essential for life-it makes up about two-thirds of a person's body weight and is the second most important nutrient next to oxygen. We can live without food for weeks but only a few days without water. Drinking plenty of water stands alone as the best thing you can do for your body-for health, low body fat, great skin, longevity and much more.
o Proper Diet (nutrition)
Nutrition is defined as the relationship between food and the health of the human body. When you achieve proper nutrition, all the essential nutrients are supplied and utilized in a balance that maintains optimal health and well-being. Good nutrition is essential for normal organ development and function, normal reproduction, growth and maintenance, optimum activity level and working efficiency, resistance to infection and disease, and the ability to repair bodily damage or injury.
o Calories (food)
Human beings (and animals) need energy to survive and they require energy from food. Our food has three main components: protein, carbohydrates and fats. These are digested in the intestine, then broken down into their basic units: proteins into amino acids, carbohydrates into sugars and fats into fatty acids. The body uses these basic units to build substances it needs for growth, maintenance and activity.
o Supplements
Vitamins and minerals help us to grow, produce energy, fight disease, repair injured tissue and maintain normal health. Many of these important nutrients are available in quality, wholesome foods. But supplements can be helpful and sometimes necessary, especially if you are reducing calories to lose weight, trying to offset the affects of aging, trying to reverse any physical damage you may have acquired through unhealthy habits or injury, have any nutritional deficiencies, specific health and fitness goals, or a medical condition or health concern that warrants taking them.
o Exercise
A major ally in the battle for a lean, fit, healthy and more functional body is exercise-it truly is the fountain of youth. Exercise makes you healthier, feel better and look younger! The wide-ranging health benefits of regular exercise include reducing the risk of heart disease, high blood pressure, osteoporosis, diabetes and obesity. Exercise helps to keep joints, tendons and ligaments flexible, protect posture, and keep bones and muscles stronger. Exercise contributes to mental well-being (including alleviating depression, stress and anxiety) and to ensuring better sleep. Exercise also helps increase metabolism, energy and endurance, and it stimulates fat loss while you develop a firmer, more defined and youthful body.
o Sleep (rest) & Sun
The health benefits of sleep include reducing inflammation, depression and stress and increasing alertness, memory, immune function and more. Sleep also helps repair muscles after exercising and damage caused by stress. Moderate amount of sun exposure can actually be beneficial by helping your body produce Vitamin D. This is not a license to "bake and burn" in the sun-just a fact to relieve your fear about sun exposure and get you outdoors to exercise and enjoy what nature offers (use sunscreen).
Diet Enemies
In summary, our "diet enemies" come from lack of exercise and sleep, overeating, undereating and consuming the wrong kind of calories. Diet enemies include poor liquid choices, junk food, saturated fat, sugar, high-sodium intake, excessive non-organic dairy products, trans fats and hydrogenated oils, preservatives, additives and chemicals, man-made food products, white flour; consumption of poor quality protein, carbohydrates and fats; excessive use of unhealthy sauces, dressings and seasonings; restrictive, unbalanced and unsafe diet programs.
Step #4 Analyze and Attack the Root Causes Once and for All!
Every smart and successful woman who truly wants to improve significant personal areas of her life-the development of her character, relationships with others, her spiritual life-or who wants to see progress in more pragmatic areas-her career, financial planning, time management-will always begin with a thorough evaluation of her current condition. It is no different for women who want to transform their bodies into lean, healthy, sexy, more functional machines.
Quit treating high body fat and poor health with ignorance, excuses, desperation and laziness. In order to make real changes in your eating and exercise habits, you should to do a diet and exercise analysis. Take a thorough look at the "Five Factors" and see which factors you have under control and which ones you can fix.
Think of your analysis as a map indicating, "You are here". It will tell you where you are, how far you need to go and how long your transformation process will take. This is the beginning of your success. After your analysis, you should seek accurate knowledge on how to change, and then you need to implement whatever changes are necessary.
Step #5 Fix the Five Factors-Create and Implement the "New American Diet and Exercise Plan"!
Factor #1: Monitor liquid consumption
Drink water and carefully chose other liquids.
Consume plenty of water throughout the day (approximately six to ten cups or more, depending on your body weight, exercise level, current diet, caffeine and alcohol consumption, and any medications you may be taking).
Teas-plain (green, red, black, white and herbal) are great choices.
Coffee is fine in moderation without the cream and sugar. Be careful of so called "energy drinks".
Meal replacement drinks and fresh juice are a great way to have a meal-only if they are high quality and not full of sugar, white flour, and artificial ingredients.
Stay away from all sodas (diet and regular), sugary powdered drinks, non-fresh juice and alcohol.
Factor #2: Calculate the quantity and distribution of calories.
Eat according to your metabolism, goals and activity level.
Total daily calories for the average women should be approximately 1,200 to 1,600 (or more in some instances, depending on whether you are in a reduction phase or a maintenance phase of your diet program, your activity level and other variables).
Daily nutrient ratio: For fat loss: 35% protein/45% carbs/20% fat (or close)-For maintenance: Approximately 20 to 35% protein/45 to 65% carbs/ 20 to 30% fat
Number of meals should be four to five evenly spaced throughout the day.
Meal sizes must be controlled (portion control)-break up your daily calories and divide them by four or five to get an idea of how large each meal should be (i.e.; 1600 divided by 4 = 400 calories per meal).
Meals should be timed appropriately (every three to four hours).
Factor #3: Determine the quality and purity of calories.
Eat pure and wholesome foods.
They must be lean (containing little or no fat, especially bad fat).
They must be healthy (conducive to health).
They must be clean (free from foreign or extraneous matter).
They must be pure (free from contamination).
They must be alive and/or fresh (recently harvested, with no decay, not preserved or processed and not overcooked)
They should be kosher (fit and suitable).
Factor #4: Eliminate restrictive and unbalanced dieting forever.
There is no quick fix for fat loss, optimal health and longevity. No sensible diet will ever compromise your physical or mental health for the sake of looking good. So, stay clear of diets that claim "fat loss in days" and be leery of any new ones that come on the market. Commonly used formulas for fat-loss to avoid:
Liquid diets
Low-calorie diets
High-protein, low-carbohydrate, high-fat diets
Low-protein, high-carbohydrate, no-fat diets
One meal per day diet
One type of food diet
Processed, packaged and man-made food products diet
One part of the equation diet
Factor #5: Introduce a balanced exercise regimen.
A balanced and effective exercise program should include
Cardiovascular conditioning
Strength and endurance training
Flexibility training
Core and balance training
Corrective exercises
Functional training
Step #6 Stay Encouraged!
It's not how you start or even the middle of the race that counts-it's how you finish!
By using this approach WE WOMEN CAN ALWAYS BE lean, fit and healthy and live more productive, happier and longer lives.
Why Do American Women Get Fat? Seven-Part Series
By Christine LakatosPART ONE - Addressing the Root Causes of High Body Fat and Poor Health.PART TWO - What You Can Do About It-Six Steps!PART THREE - Wage War Against High Body Fat and Poor Health-An In-Depth Look at Our Diet Allies and Diet Enemies.PART FOUR - Why Restrictive and Unbalanced Dieting Doesn't Work-How They Actually Contribute to Weight Gain and Have the Potential to Damage Health.PART FIVE - What to Eat to Reverse the Curse (or Prevent High Body Fat and Poor Health)-Good Foods For Fat Loss, Great Health and a Longer, Happier Life!PART SIX - Exercise-A Major Factor in the Fat-Loss, Better Health Equation. Six Components to an Effective Exercise Program.PART SEVEN - The Winning Formula for Fat Loss, Vibrant Health and Longevity!
Knowledge Accountability Courage Discipline Motivation
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What is Testosterone?
Anabolic steroids are derivatives of the male hormone Testosterone. Once scientists figured out the hormone's primary effects, they set about developing a class of drugs that maximized the anabolic effects (i.e., muscle building) while minimizing androgenic effects. Steroids were the end result of this research.
Much of the world's steroid drugs are made from plant compounds called sterols and for years, the popular wild yam plant was the source of much of the world's industrial supply. The reason is because, at the molecular level, steroids and sterols are virtually identical. In fact the much-hated fat molecule, cholesterol is in the same family as steroids and the body uses cholesterol to manufacture natural hormones. They all have what biochemists call the steroid nucleus.
It only takes the adding or removal of a few atoms to convert a plant sterol into an anabolic steroid or a hormone. To allow oral steroids to survive the digestive process, biochemists have modified the 17-carbon position on the nucleus ring. Of course this modification is what makes oral steroids more dangerous than Injectable steroids.
As with testosterone, it wasn't long before athletes began using the drugs to assist their training. No one knows precisely when the first athletes started taking the drugs, but at the 1952 Olympics in Helsinki, Finland, organizers found syringes filled with clear liquid in athletes' locker rooms. Despite the availability of newer performance-enhancing drugs, steroids are still the most popular muscle-building drugs in the world. It seems the genie was let out of the bottle and has no intention of going back inside.
Steroids are believed to work by speeding up the conversion of protein into muscle tissue. In other words, they increase protein synthesis. Another theory is that they keep the body in positive nitrogen balance. Nitrogen is one of the primary ingredients of amino acids, and when levels drop the body may actually start burning muscle tissue as a fuel source -- the last thing a hard-training athlete wants to happen. Steroids, however, seem to keep nitrogen levels high, which is the perfect environment for protein synthesis to occur. One of the problems faced by natural trainers is the risk of overtraining and putting the body in negative nitrogen balance. Not only will growth stop, they may actually lose muscle size. But steroid users can train for hours and still recover in time for the next grueling workout.
Before you rush out and make a deal with some back-alley character, keep in mind that, being derivatives of testosterone, it's not surprising that steroids have many of the same side effects. Even though scientists tried to minimize the androgenic effects of the male hormone, total elimination is all but impossible. Steroid users will still develop acne, have elevated aggression levels, lose scalp hair, and may suffer decreased natural hormone production (remember, the body "thinks" steroids are hormones).
Perhaps the most unsightly side-effect is a condition known as gynocomastia or "bitch tits". Ironically, one of the breakdown products of steroids is the female hormone estrogen. As the male breast region also contains estrogen receptors, many steroid users develop pronounced female-like breasts. In most cases, the condition will disappear when the steroids are stopped, but in a few cases drugs or even surgery is needed. For women who use steroids, there may be a masculinizing of the vocal chords (which is usually permanent), development of facial hair, and - horror of all horrors - masculinizing of the external genitalia.
We will continue to talk about the effects of steroids in the rest of the web site.
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A Healthy Weight Loss Program.
The key to your success in losing weight and eating healthy is to plan your meals. Simply said if you fail to plan, you plan to fail. This is never more evident than when we are trying to eat healthy. Without planing your breakfast, morning and afternoon snacks along with lunch we will skip them or eat things that are detrimental to our health at worst and just not healthy providing the vitamins, minerals and nutrition we need at best. So the best solution is to plan.
Plan Your Meals in Advance.
The planning process starts when we go grocery shopping. We of course need to plan the types of food we will be eating and shop for them accordingly. If we plan to eat 3 to 4 servings of fruit everyday we need to buy fruit for the week for us and our family to support this goal. Which is also true with your vegetables, whole grains, nuts and beans. The planning starts before we go to the store.
Plan Your Meals For The Day.
Most people plan their dinners, but very few plan their breakfast. Breakfast is the most important meal of the day yet we are often in such a hurry it is overlooked and skipped. Even if you are not a breakfast person so to speak it is very important to break fast. A piece of fruit or two, a quick vegetarian omelet, a bowl of whole grain cereal (hot or cold), or a meal replacement shake. Any of these will offer a quick meal and can be prepared in 10 minutes or less to will start your day off right.
Meal Replacement Protein Shake for Breakfast.
I look for two things for my healthy breakfast. First and foremost is energy. Next is protein. I get my energy from fruit, juice, tea or a healthy energy drink; which are always an important part of my breakfast routine. My protein comes from a number of sources. The best and most nutritious is my protein meal replacement shake. Why do I choose a protein meal replacement shake for my healthy weight loss program?
* Protein builds and rebuilds muscle tissue including your heart
* Protein assists in making body chemicals like enzymes, hormones for growth and other functions
* Protein is necessary for bones, muscle, cartilage, skin and blood
* Protein is the key ingredient for healthy hair and nails
Protein Meal Replacement Shakes:
* Gives you energy
* Support your immune system
* Strengthens your muscles and joints
* Add Antioxidants to fight disease
* Add essential vitamins, minerals and nutrients
* Provide fiber necessary for digestive health
* Plus other benefits by adding, fruit, eggs, or ground nuts to the protein shake
All Protein Shakes are Not Equal.
Your body produces some essential amino acids, while others you need to consume. As we age we especially need to consume more protein because we lose ability to produce some amino acids in the quantity necessary for optimal health and your weight loss program. Whey protein has proven to be the most complete protein that offers the 20 essential amino acids that we need. Your meal replacement protein shake should have whey protein as its primary ingredient plus serve as a nutritional vitamin supplement to support your total nutritional needs without adding excess calories.
Choosing a healthy protein meal replacement shake for breakfast will help you avoid McDonald's (the number one breakfast in America) while you get all the essential nutrients you need to start your day right.
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Coach Louis
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What is the largest joint in our body? Answer: The Knee.
The knee is the connecting point of a total of three bones in our legs: the lower end of the thigh bone or the femur, the upper end of the shinbone or the tibia, and the knee cap or the patella. Other parts of the knee are the cartilage or the shock absorbing cushions in between muscles, the tendons or the cords connecting muscles to bones, and the ligament or the bands connecting our bones to other bones. Any damage to all of these parts are accounted for by a Knee physical therapy, and just the ligament alone is so vulnerable to pulling, stretching and tearing, and with each knee having four major supporting ligaments: the anterior cruciate ligament or ACL at the center of knee, the posterior cruciate ligament or PCL also at the center, the lateral collateral ligament or LCL at the outer knee, and the medial collateral ligament or MCL at the inner knee - Oh the pains of a sprain! and much more other knee ailments. Knee physical therapy deals with damages to all these bones and parts altogether - so what better reason to take care of it!
Knee physical therapy injury prevention itself does so much in providing a better health for our knees. Being one of the most easily injured joints in the human body, the knee rightly deserves its warm- ups, before it lies fateful to Cartilage Injuries, Chrondromalacia, Tendon Injuries, Iliotibial Band Syndrome, Osgood-Schlatter Disease, Osteochondritis Dissecans, Plica Syndrome, or Arthritis.
If you are already suffering from any of these, then you should be in luck for knee physical therapy. Whether you are lying cooperatively on an injury RICE (rest, ice, compression, elevation), or just watching your way for tripping stones, whether you have knee injury or knee pain, recovering from injury, or plainly trying to avoid it - Knee physical therapy can handle it all, as long as you get it immediately.
Yes there are other procedures to hold your back beyond a knee physical therapy, yet should you go that extra mile of surgery, arthroscopy, or knee replacement? Knee physical therapy offers easy access to prevention, emergency, or rehabilitation. Following simpler processes such as evaluation, therapy, education, and aftercare, knee physical therapy can literally make you good to go. Try to jump, stand, run, and pivot - jump for joy if you have a healthy knee!
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