Posted by
Hayden Kan
Top 10 Weight Loss Tips For LADIES
1)Don't concentrate on losing weight
Concentrate on eating healthily and exercising rather than obsessing about weight loss.
2)Too good too be truth?
Eat more oftenSmaller meals eaten more regularly will keep your metabolism high and will help you to burn more fat.
3)Eat fewer calories
This is an obvious point but worth stressing. You CANNOT lose weight unless you create a calorie deficit. That is burning more calories than you consume.
4)Eat more protein
The ideal fat burning menu contains a large portion of protein.
5)NO MCD AND KFC/JUNK
Eat the right fats
Fats are very important to your diet, think oily fish however rather than saturated fats from fried food.
6)Consistent exercise
To create a calorie deficit and to tone up you MUST regularly perform both cardio and resistance training. Aim for three cardio sessions and three weight training sessions a week.
7)Weight and measure weekly
Give yourself the boost of seeing the weight come off by weighing yourself weekly. Don't do it with any more frequency however as body weight can fluctuate.
8)Cut down on sugar
Sugar causes insulin spikes and the sugar in your coffee or tea can really add up over the course of a day. Try green tea which is rich in antioxidants and can help burn fat.
9)Keep it hot
Did you know that simply changing the temperature of the water you drink can speed up your metabolism and burn more calories? Drink hot water!
10)This is the biggest mistake that people do when they doing their weight loss. Why starve yourself?
Don't go hungry
Starving yourself will just prompt the body to slow down it's metabolism as it thinks there's a famine so will store fat.
Saturday, August 29, 2009
Posted by
Hayden Kan
Muscular Dystrophy
Muscular dystrophy (abbreviated MD) refers to a group of genetic, hereditary muscle diseases that weaken the muscles that move the human body. Muscular dystrophies are characterized by progressive skeletal muscle weakness, defects in muscle proteins, and the death of muscle cells and tissue
Muscular dystrophy, a group of inherited diseases characterized by progressive skeletal muscle weakness, can be caused by mutations in any one of a number of genes. Another gene can now be added to this list, as Yukiko Hayashi and colleagues, at the National Center of Neurology and Psychiatry, Japan, have now identified mutations in a gene not previously linked to muscular dystrophy as causative of a form of the disease in five nonconsanguineous Japanese patients.
Mutations in the caveolin-3 gene have previously been linked to muscular dystrophy. In this study, the authors identified five nonconsanguineous Japanese patients with muscular dystrophy and degeneration of their fat tissue (a condition known as lipodystrophy) whose muscles were deficient in caveolin-3 protein in the absence of mutations in their caveolin-3 gene. Detailed genetic analysis revealed that these individuals had mutations in their PTRF gene, which is responsible for making a protein thought to influence caveolin protein stabilization. Further investigation confirmed this as a function for the PTRF protein, as the mutated forms of the PTRF gene generated mutant PTRF proteins that could not localize correctly or associate with caveolin proteins. The authors therefore conclude that disease in the five patients studied is likely to be a result of caveolin deficiencies secondary to the PTRF gene mutations.
From:http://www.medicalnewstoday.com/articles/160353.php
http://en.wikipedia.org/wiki/Muscular_dystrophy
Posted by
Hayden Kan
Matt and Suzy Hoover — their names may ring a bell. The couple is known for their appearance on the NBC reality series, The Biggest Loser, and made headlines when they first won the weight loss competition, and then were married shortly after meeting on the show.Now they are endorsing an Eastern Idaho doctor.
The two have since kept the weight off and are launching a new website today about optimal health, and they believe Dr. Warren Willey from Pocatello has the answers to shedding stubborn pounds.
Dr. Warren Willey is a board certified osteopathic physician trained at the Mayo Clinic, is the medical director of the Physicians Immediate Care in Pocatello, a competitive body builder who writes for bodybuilding.com, founder of Idaho’s walk-in weight loss program, and last but not least, an author of two best-selling health books.
Tom Yates has been a patient of Dr. Willey for two years now.
Tom Yates/Patient of Dr. Willey: “I don’t know if reading the books or knowing him saved my life, but it definitely gave me some longevity, and it gave me a higher quality of life.”
And now his health books are making even more of an impact as winners from NBC’s reality show, The Biggest Loser, Matt and Suzy Hoover, have read his books and want to share Dr. Willey’s health approach with the launch of their new website.
Warren Willey, Author and Doctor: “Matt Hoover called me up. He found my book in the local book store and read it. I talked to him for about an hour. The emphasis of our conversation was the reality of weight loss, what really works in the long run.”
The books focus is on optimizing health and muscle mass, and no more yo-yo dieting.
Warren Willey: “To get word out a little more that hey, weight loss is a lot more than calories in and calories out, exercising your butt off and eating like a bird. It’s a big picture thing.”
Tom Yates: “You can only run so many ways on a treadmill and they’re all horrible. But when you start getting results it makes it less horrible. So that was the difference. Not that I changed what I was doing from a physical aspect, but from a mental and emotional, and then from a diet aspect, I changed those things and it put it all together.”
Tom Yates: “Makes me feel like the things I’m doing now will allow me to have a quality of life with my daughter in the future. When she’s 16 or 17 years old, and she’s doing things, I don’t want to be the dad that’s not able to do stuff with her. Not the guy that’s sitting home because I’m winded from walking.”
From:http://blog.bodybuilding.com/in_the_news/2009/08/03/biggest-loser-couple-endorse-pocatello-doctor-bodybuildingcom-writer/
Posted by
Hayden Kan
WARNING: If u are not warm ,jump on a treadmill or do some stretching before u start working out.
Why warm up?
1)It prevents a rapid increase in blood pressure
2)Improves blood flow to the heart
3)Increases muscle temperature
4)Makes muslce more pliable.
5)Improves athelete performance and reduce the risk of injury.
Warm Up Method
1)Aerobic Exercise
a)5-10 minutes of jogging,cycling,skipping etc, to increase our body temperature.
2)Stretching
a)Dynamic stretching
-Involves stretching movement performed at gradually increased speed.
b)Static stretching
-Involves placing a muscle in its most lengthened position and holding for at least 30 seconds
Note:Show abundance of research show that when athletes do static stretching before weight training,their strength decreases.
c)Sport-specific exercise
-Do the sorts of exercise frequently used in your sport.Short sprints,shuttle runs etc
Stretch before you lift.Prevent is Better Than Cure!!
Reference:
www.acc.co.nz/sportsmart
Flex Magazine issue July/August 2009
Saturday, August 15, 2009
Posted by
Hayden Kan
Diet And Cardio
What sort of cardio is the best in melting your body fat?HIIT cardio?Long low intensity cardio?The problem with alot of studies is they dont take into account the adjustment or peeple changes that most people make when they undertake the quest to drop body fat.To sort this out i have included 2 scenario.
1)What sort of cardio is best to melt down body fat?
To answer this question,u need to know what type of meal plan u following.
Scenario 1:
Hayden meal Plan -->High Carbs , High Fat , Low Protein
Which type of cardio should Hayden choose?Got the answer?Let analyze...
a)HIIT cardio will tend to burn more calorie from carbs.Post training we cause a huge metabolic shift and burns fat for the hour following.
b)If low impact cardio carry out,we tend to burn less calories, but majority of those calories are from fat.See the problem yet?
Problem 1:
What about the HIGH CARBS?If he used low intensity cardio, he will be only metabolising fat during and after workout, and his body will continue to store carbs as fats.(The liver converts the remaining glucose to fat).
Solution:
Therefore the best cardio recommend for Hayden will be HIIT cardio
Scenario 2:
Kham Meal Plan -->High Protein,Low Carbs,Low Fat
Analyzing...
a)His meal plan is not providing himself enough carbs to power him through a high intensity workout.This mean,if he exercise at a high rate,he will be metabolise the only energy source the body can break down,YES,the Protein.
Solution:
Therefore,low impact cardio training will be recommended to him.Low impact training will keep him in burning range and continue to burn fats during and after her workout
Tips:
1)During our high intensity workout,we will be buring carbs as energy for about an hour,therefore,take in some moderate-slow digesting carbs for pre-workout session.
2)Durin long low intensity workout >45minutes,fat will be used as energy source.
*Modified for simplicity sack from Flex Magazine issue July/August 2009*
Posted by
Hayden Kan
The Breathing Consideration.
Think you know how to breath?Read this before u say "YES".
The best general breathing technique during workout is to exhale through the sticking point of an exercise.Sticking point simply mean the most difficult part of the exercise.For example,the sticking point of the shoulder press is reached when the bar over about halfway up,therefore,you should exhale through this portion of the movement.As the bar are lowered back down to the starting position,you should inhale.
Posted by
Hayden Kan
Protein shake,high reps,low reps,heavy ass weight,the list going on and on.If YOU follow the S.O.A.P principle that i going to talk about now,i pretty sure YOU are able to gain some solid muscle in no time.
S=Specificity
O=Overload
A=Adaptation
P=Progression
Specificity
-This is when training replicates the movement and energy system that involved in for that sport or activity.
Overload
-The weight must be overload.To elicit optimal adaptation and prevent injury,overload must be individual and progressive.
Adaptation
-In order for a workout to improve ,it has to undergo a necessary adaptation,before any changes done to a workout program.
Progression
-The gradual increase in load and intensity of trainings .Increase in the number of reps,decrease resting time etc.
If you workout doesnt adapt to either one of the principle above,u might wana consider to do so.If not, u might be losing the biggest opportunity that able you to build up solid muscle.
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