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November 22, 2011 By 6 Comments
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The Role of Nitric Oxide in Bodybuilding
September 21, 2011 By 6 Comments
Nitric Oxide, a key molecule manufacturered by the body, causes vasodilation (an expansion of the internal diameter of blood vessels), which in turn leads to increased blood flow, oxygen transport, delivery of nutrients to skeletal muscle and a reduction in blood pressure. An amino acid compound called arginine alpha-ketoglutarate (A-AKG) and arginine-ketoisocaproate (A-KIC) can boost short term Nitric Oxide levels. Increased strength and markedly improved stamina can also be expected. In fact, the results may be classified into three categories: 1) the promotion of an extended pump; 2) signaling muscle growth and speeding recovery; 3) increasing strength and stamina.
NO2 contains A-AKG and A-KIC, natural myodilators that may help boost nitric oxide levels in your body, thereby increasing blood flow, oxygen transport, and delivery of nutrients to skeletal muscle.
Eating Healthy In A Fast Food World
September 21, 2011 By 4 Comments
Rushing to Eat
People’s lives have become so busy and rushing around, that we no longer eat the way we should. In some places, there is a McDonald’s on every major corner, if not some other fast food restaurant. Watching TV, you see a commercial for some kind of food place almost every time commercials are on, urging you to eat there because it’s good and you can get it fast and cheap. With so many distractions and obligations, families have these days, how do you eat healthy in a fast food world? It’s not an easy thing to do but is possible with planning and knowing what to look for. This isn’t to say fast food can’t be consumed occasionally, but it should be less often than people are doing it now. Not to mention that our food is so processed that it takes five minutes to cook and has high carbohydrates among other things that are not digested quickly. This is leading to obesity in the population.
The Truth About Whole Grain
Because food is so processed these days to make it faster to cook, as well as more convenient for the way our lives have become, it is actually not as good for you as it once was. Recently the food administration even changed the food pyramid to coincide with how we eat these days and food is made. They are suggesting more whole grains than ever before, as well as vegetables. This may sound like what has been told to children for years, but even whole grains are deceiving on packaging these days. With all the new diets out there for low carb, no carb, low fat, no fat, etc., foods are coming out that say whole grain but are just as processed as its white counterpart. They are made with enriched wheat. This process takes out all the nutrients and other things that take time to digest for a healthy life. Reading the ingredient is a good way to find the real whole grain product. They are now more expensive than the over processed product because manufacturers could make the enriched version cheaper and faster. To eat healthy you have to read the labels of everything you consume.
Healthy Choices at Fast Food Eateries
The truth is that you really can’t eat healthy at any fast food restaurant. They aren’t designed for those trying or needing to watch what they put in their mouth. But you can make better decisions. Don’t’ eat the bread if you can stand not too. It’s along the lines of the South Beach Diet but that’s where lots of your weight gaining properties are. Don’t get anything fried, this includes French fries, onion rings, or even fried chicken. Get a diet pop, tea, or water. Avoid the desert and the salad, both have sugar in them and I don’t just mean in the toppings. Watch “Super Size Me- for a real eye opener. The show is on McDonald’s but you can bet that all fast food restaurants are basically the same. Limit how often you eat fast food to once per week, if that fast. Get a wrap at Subway instead of a toasted sub. Less bread and just as filling with all the fixings you want. When you get pizza, get vegetables on it so you aren’t just eating bread, sauce, cheese, and pepperoni. Remember just how bad fast food is for you, your waistline, and your cholesterol. Even if you are fifteen, you should be thinking about how it will affect you later in life. Starting early will make it easier on your body as you age.
Eating at Home
The best thing to do is find a way to cook meals most nights of the week. This can take planning and team work. Have at least one non-meat dish every week. It doesn’t have to be fish or seafood either. Don’t use fast cooking rich to go with your meals. Those are again loaded with carbohydrates, which take your body longer to break down and will make you hungry sooner than you should be. Plan weekly meals so that you can cook casseroles and other easy to reheat dishes early in the week for days you will not have time to cook. Utilize your crock-pot and get a recipe book for it. You can make just about anything in a crock pot these days and have a good meal when you get home. Have salad a few times a week with dinner, but watch how much dressing you put on it. Have desert, but make it Jell-O. Indulge once in a while to though and it won’t feel like you are depriving yourself of anything.
Starting A Fitness Program For Seniors
September 18, 2011 By 1 Comment
As people age their beliefs about themselves change, and one of those beliefs is about their ability to lead an active lifestyle. Many older people believe that they can no longer exercise like they used to when they were young. In many cases this may be true. However, studies show that it is never too late to start exercising. Nobody is too old to begin exercising. But it is important to start slow and work your way up. Once you have established an exercise routine you’ll likely find that you can be healthier, more active, and feel better than you did and even in your younger years.
Before you start an exercise program you should have a medical checkup. Check with your doctor to see what kind of exercises he recommends. You aren’t likely to find that your doctor will disagree that exercise will be a positive thing even into old age.
At the beginning your exercise program should include moderate levels of activity, and you should not start out with marathon exercise sessions. A good short 15 minute walk is an example of a moderate form of exercise that can yield great benefits. You may want to start with just 10 minutes. Or you may find it you can only walk for five to 10 minutes before taking a rest. The important thing is to keep setting goals and moving ahead. So if you start with 10 minute walks gradually increase that time to 15 minutes and then to 20 minutes. Don’t try to prove to yourself how much you can do in your first session. It is far better to build yourself up and increase your activity level each day as your body begins to feel more comfortable with the tasks you are putting it through.
A good goal is 30 minutes of modest exercise each day. Ideally, this would include a combination of stretching each day and alternating aerobics and weight training. But this isn’t where you have to start. Especially if you have not been active for many years it could take weeks or even months before you’re comfortable with a 30 minute walk. There are many changes in our bodies as we age. Aging causes muscles to deteriorate along with our lung capacity. The rate of our metabolism and our flexibility decreases with age. There are also higher risks of medical problems such as osteoporosis.
It is estimated that regular exercise can prevent over half of the potential physical declines associated with aging. Physical activity slows down the aging process while increasing your energy, your stamina, and your mental health.
Improvements in strength, muscle tone and appearance are obvious benefits of exercise. But regular exercise will also increase the efficiency of your lungs and your heart warding off potential problems. It is essential to keep your ligaments from becoming too stiff as you age as this will result in less flexibility and reduced range of movement. An active person will receive benefits such as decreased blood pressure and a decreased heart rate. Improvements in self-image, confidence and reduced levels of stress are other benefits.
When you are considering a course of exercise activity is important to examine several categories. These categories are aerobic training, weight training and flexibility. In the beginning it is essential to increase your flexibility as much as possible. For people who have not exercised in a long time increasing flexibility should be the starting point and should precede other activities. Tight muscles can lead to injuries.
What you have spent several weeks improving your flexibility it is time to move to aerobic activities. Walking as previously mentioned as a great way to start. Another great activity is water aerobics. If you have access to a pool is a great way to get aerobic exercise without causing pain or stress to the joints.
Weight training should generally come after you have learned to increase your flexibility and developed a program of regular aerobic exercise. There are many options for weight training that do not require you to join a gym. Many exercises such as push ups, or even push ups starting from the knees can help to build muscle strength.
While many people feel that exercise is something that is more difficult for them to do as they age it is just as if not more important to exercise in the latter portions of our lives.