On-Line Weight Loss Coach's Fat Fighting Hints

More Muscle Burns More Fat


Muscle is built when you tear the the existing muscle fibers. The healing process creates bigger, stronger muscles. It is one of the many amazing protective qualities of out bodies.

So how to build muscle without going to the gym? I actually love the gym but I know plenty of people either don't have the time or interest to go. So here is a list of idea's to add some muscle building into your daily activities.

1) Straighten your arms all the way out (t shape) and carry in your groceries bags. Give your middle deltoids some work.

2) Same as above but hold your arms straight in front of you to work your front deltoids.

3) Or put your elbows at a 90' angle in front of you and carry your bags that way. Good for your bi-cepts.

I think your getting the idea with the grocery bags.

4) Put the front of your foot on the curb at the gas pump island and raise your heels up and down to work your calf muscles.

5) Walk on your tip toes to strengthen your calf muscles.

6) Squat and hold the pose while you brush your teeth and blow your hair. Great for the quads.

7) Use the counter to do standing push ups to build your chest strength.

Get Creative - There are unlimited ways to build your muscles all day long. Whatever your doing just do it till your muscles start to burn. Better yet - do it till they shake.

Staying Strong and Healthy at 50 and Beyond:

My life's desire is to stay strong, healthy and fit at fifty. And now that I am 50 years old I am focusing a little bit harder on my health.

Some Good Info

You can slow down your aging process and help stave off heart disease, cancer, and diabetes. U.S. News & World Report offers some tips on how to do it:

1. Free radicals. Free radicals are chemically unstable molecules that attack your cells and damage your DNA. You can limit your exposure to them by avoiding cigarettes, trans fats, charred meats, and other sources.

Organic fruits and vegetables will also limit your exposure to pesticides and herbicides, which contain the harmful molecules.

2. Inflammation. Inflammation is a major player in many diseases of aging, including cancer, diabetes, heart disease, and Alzheimer's. One way to avoid it is to follow a Mediterranean-style diet.

Other great anti-inflammatory foods include turmeric, dark chocolate, and the anti-aging chemical resveratrol. Exercise is another great way to lower inflammation.

3. Glycation. Glycation is what happens when sugar mixes with proteins and fats to form molecules that promote aging. Advanced glycation end products, or AGEs, are thought to accelerate your aging process by churning out free radicals and promoting inflammation. One way to avoid ingesting AGEs is to turn down the heat when you cook. The browning effect of high-heat cooking causes these molecules to form. Limiting your intake of sugar-filled foods in general will also help.

4. Stress. Stress initiates the release of a variety of hormones that make your pulse race and cause your blood pressure to rise. The hormone cortisol, released to lessen these effects, also creates problems when it remains chronically elevated. Try practicing relaxation techniques to help manage stress, and get enough sleep every night.

Sources:
U.S. News & World Report July 29, 2010

What's the Connection between Disease and Inflamation?

Inflammation is the bodies way to protect itself for diseases. Working correctly it is one of our bodies natural and best defenses. But like so many other things affected by out modern lifestyles. The inflammatory response is messed up too. Rather than protecting us from disease there are many indications inflammation causes or encourages their spread.

Rheumatoid arthritis is a perfect example of the body perceiving an injury where none exists and launches a sustained attack on cartilage and healthy cells. High levels of inflammation are associated with diabetics and heart problems. And while inflammation doesn't cause cancer. Cancer does need inflammation to grow and spread.

Fat, because it leads to chemical changes in the liver is a primary cause of inflammation. All the foods that lead to Insulin Resistance raise inflammation levels.

So once again, the same song I keep on singing. We have to get back to basics. You need a program that includes eating good food every 2 1/2- 3 hours, drinking 80oz. of pure clean water, getting proper cellular nutrition, eating 6 super foods a day and getting moderate exercise. It is not natural for our bodies to swim in inflammation. We do not have to live with degenertive disease. It's simple to be healthy but most people find it hard to do. Most of us need help. What we can't do alone we can do together. Reach out - there are lots of hands waiting.

Body Maintenance 101

It Sounds gross but cracking your knuckles does not actually hurt your bones or cause arthritis. The sound you hear is just gas bubbles bursting. Cracking your knuckles (or any of your joints) can have therapeutic benefits. When you crack one of your joints you are pulling the bones that are connected at the joint apart from each other. This process stimulates your tendons, relaxes your muscles, and loosens your joints.Chiropractors get paid alot to do this for spinal joints when your back is sore and stiff, but you can do this on your own for your knuckles, toes, knees, neck, etc.

Unfortunately, there can be too much of a good thing. Cracking your knuckles will never lead to arthritis (despite what your mom keeps telling you), but scientists have discovered that it can cause tissue damage in the affected joints. Knuckle-cracking pulls your finger bones apart which stretches your ligaments. Too much stretching of your ligaments will cause damage to your fingers akin to the arm injuries sustained by a baseball pitcher who throws too many pitches. In addition to making your hand really sore, this ligament damage can also result in reduced grip strength.

How does this work? Your joints, the places in your body where you can bend, are where your bones intersect and are held together by ligaments. These joints are surrounded by a liquid called synovial fluid. When you stretch your ligaments by pulling the bones apart to crack your knuckles a gas in the synovial fluid escapes and turns into a bubble. This process is called cavitation. Cavitation ends when the bubble eventually bursts, producing that popping sound we know and love. After that, your joints won't be able to crack for another 25-30 minutes while the gas gets reabsorbed into the synovial fluid.

Excercise for Permanent Weight Loss

Exercise has turned into a dirty word. It brings to mind sore muscles, sweat and boring hours on a tred-mill. And that is one way to do it but look at kids playing, they know how to exercise.

It takes too much time is a common complaint. And based on the false information we have been told for years that does seem true. Current medical studies show breaking up your 30 minutes a day into 10 minute segments is an excellent contribution to your health. For those of you working to achieve a healthy, permanent weight loss this is enough. re through out the Those of you working for fitness need to follow a different path. Everybody has 10 minutes here and theday. As a coach I suggest my clients schedule in their 10 minute segments until they become a habit. Sure, this takes some effort but once established a habit is easy and almost thoughtless to maintain.

For those of you working to achieve a permanent, healthy weight segmenting your exercise is the way to go. If you are hoping to achieve a higher fitness level you will need to spend more time and effort into your exercise routine. Keep first things first. Go for better health first. You can always increasing your goal to fitness later.

The Exercise Myth

I use to balance my food binges with exercise binges. 2 - 3 hours at the gym were a normal part of my day, as was a pint of ice cream and a box of cookies. Sick, Sick, Sick. Apparently I am not alone.

TIME MAGAZINE vol. 174, no. 6, August 17, 2009: http://www.time.com/time/

The Myth About Exercise "Of course it's good for you, but it won't make you loose weight.. Why it's what you eat that really counts."

This is an article worth reading if only it finally puts in writing what everybody has always known. Intense exercise makes you HUNGRY which often makes you over-eat. There are lots of great studies sited for proof. I suggest conducting you own. Go to gym you quit 6 months ago and look at everybody who have stuck it out. Do they look different?

So here it is - the final word. If you want to RELEASE WEIGHT - FOREVER. You have to change the way you EAT.