It’s that’s time of year again - Cold and Flu season. People are getting antsy from staying indoors, everybody has had enough of the cold weather. Although the flu season starts around November, it seems that the end of winter is when most people come down with the flu or cold bug.
But, do you know the difference between a flu and a cold?
The flu or influenza, is a viral upper respiratory illness that comes on suddenly, causing symptoms such as fever, body aches, headache, fatigue, loss of appetite, a dry cough, and a sore or dry throat. Often a flu can lead to a bacterial infection like bronchitis, an ear infection or sinus infection. In the worst case, pneumonia may develop.
A cold is also an infection of the upper respiratory system but is not so severe. Symptoms include a runny nose, a cough, sore throat, sneezing, watery eyes and congestion.
1 in 4 Canadians get the flu each year. It is estimated that between 4,000 and 8,000 Canadians die every year from serious complications of the flu.
The average person gets the common cold two to four times a year. Children can get the common cold as many as ten times a year!
Typically you catch the cold or flu through the air by coughs or sneezes.
Three influenza pandemics occurred in the 20th century. The worst was at the turn of the century where the Spanish Flu killed close to 100 million people.
There is no such thing as a “Stomach flu”. This is actually viral gastroenteritis, or simply put - a mild case of food poisoning.
Do you want to successfully fight the cold and flu? Here are some simple steps;
1. Get adequate sleep. Aim for 7-8 hours of restful sleep.
2. Eat properly. Stop eating processed foods. Eat whole foods like fruits and vegetables, nuts, seeds, fish and meat. Forget the chips, granola bars and soy burgers…
3. Influenza thrives on drastic temperature changes. I know that’s kind of hard living in Winnipeg. Being smart to reduce the strain on your body’s immune system. Dress appropriately. If you have to go outside when it’s 30 below don’t forget a hat, gloves/mitts and warm boots. Keep your home at a comfortable temperature – not too warm.
4. Wash your hands regularly. Not only when you go the washroom, but after going out in public – be it shopping, going to a sporting event, a play or the gym.
5. Eat Garlic. This is a natural adaptogenic infection fighter. Known as the poor person’s antibiotic, Garlic help eradicate infections as they enter your immune system.
6. Get Vaccinated. Having a flu shot every fall or early winter helps boost your immunity. If you don’t like needles then ask for a nasal spray – it is just as effective. It may be too late to get the flu shot now – unless you’re off to the southern hemisphere this summer. Some companies will even pay for the flu shot at the beginning of the season – so take note for this fall. Although I'm not a big fan of getting the flu shot, children and the elderly should consider it.
7. Exercise Regularly. Working out helps to relieve stress which in turn helps your body’s immune system. By building up the virus-fighting antibodies this can also improve the response when receiving a flu shot.If you currently have the flu – do NOT try and sweat it out. The additional stress on your body will just prolong the infection.
Sunday, March 2, 2008
Saturday, February 9, 2008
February is Heart Month
Did you know????
Your heart beats about 100,000 times in one day and about 35 million times in a year. During an average lifetime, the human heart will beat more than 2.5 billion times.
Your body has about 5.6 liters (6 quarts) of blood. This 5.6 liters of blood circulates through the body three times every minute. In one day, the blood travels a total of 19,000 km (12,000 miles)-that's four times the distance across the US from coast to coast.
The heart pumps about 1 million barrels of blood during an average lifetime-that's enough to fill more than 3 super tankers.
In Canada, stroke kills 45 per cent more women than men. And women are 16 per cent more likely than men to die after a heart attack.
According to The Heart and Stroke Foundation, most Canadian women have at least one risk factor for heart disease and stroke. As they age, estrogen levels, which offer them a degree of protection against heart disease and stroke when they are younger, begin to decline.
What ever exercise regimen you choose, don’t stop moving. Walking keeps your blood vessels young.
Want more proof. A recent study out of King’s College in London found that being sedentary increases the risk of developing age-related disease and hastens the aging process. Make it to 70, the authors write, and if you're still physically fit and healthy, you will be as "happy and mentally healthy as a 20-year-old."
So rather than spending money on laser treatments and wrinkle cream, get active – go for a jog, take up a new sport or hit the gym.
Your heart beats about 100,000 times in one day and about 35 million times in a year. During an average lifetime, the human heart will beat more than 2.5 billion times.
Your body has about 5.6 liters (6 quarts) of blood. This 5.6 liters of blood circulates through the body three times every minute. In one day, the blood travels a total of 19,000 km (12,000 miles)-that's four times the distance across the US from coast to coast.
The heart pumps about 1 million barrels of blood during an average lifetime-that's enough to fill more than 3 super tankers.
In Canada, stroke kills 45 per cent more women than men. And women are 16 per cent more likely than men to die after a heart attack.
According to The Heart and Stroke Foundation, most Canadian women have at least one risk factor for heart disease and stroke. As they age, estrogen levels, which offer them a degree of protection against heart disease and stroke when they are younger, begin to decline.
What ever exercise regimen you choose, don’t stop moving. Walking keeps your blood vessels young.
Want more proof. A recent study out of King’s College in London found that being sedentary increases the risk of developing age-related disease and hastens the aging process. Make it to 70, the authors write, and if you're still physically fit and healthy, you will be as "happy and mentally healthy as a 20-year-old."
So rather than spending money on laser treatments and wrinkle cream, get active – go for a jog, take up a new sport or hit the gym.
Friday, January 4, 2008
Diets do NOT Work
One of the most popular New Year’s resolutions is to lose weight and get in shape. Before you spend your valuable time, energy and money on the latest diet fad, let me tell you that Diets do NOT work.
Diets have almost a 100% failure rate.
A July 2007 UCLA study concluded that most efforts at calorie restriction result in only very short-term weight loss, and, could even ultimately lead to weight gain.
Diets are dangerous to your health.
Diets put a strain on your body. Cutting calories results in depression bayseam dtsebtery and low energy levels.
Diets slows down your Metabolism.
By cutting calories and skipping meals, your body can’t differentiate between deciding not to eat and real famine. Your body believes it is starving and slows down in order to maintain every critical calorie it has.
Diets create fat.
When your metabolism slows down, it is more like to store fat. Then, when you do eat, your body realizes it is now getting the food it needs to survive and stores it as fat.
Diets lead to eating disorders.
It is very easy to binge or overeat when you are on a diet. Most dieters become part of the chronic or Yo-Yo dieters. Others become obsessed with controlling what they choose to eat.
Diets are Negative thoughts.
People dieting are more critical of themselves and become more miserable eroding confidence and self-respect.
Diets result in muscle shrinkage.
Muscle helps burn fat. Diets creates water and muscle loss. Any person that loses weight rapidly (faster than 1-2 pounds a week) is mainly due to water loss.
Diets are synonymous with Weight Loss.
Focus on FAT LOSS rather than weight loss. Rather than thinking of your weight, focus on your body composition. Your body fat percentage and hip to waist ratio are two of the best indicators of your lean body mass.
Losing fat is not easy. Your body wants to stay the way it is and requires hard work and willpower to succeed in a person’s quest to become leaner. There are no magic pills or fads that are effective in the long run. Models and Movie stars that endorse products are there to make money. Don’t waste your hard-earned money.
It is important to realize that weight is meaningless as an index of fitness or health. It is best to focus on FAT LOSS rather than weight loss.
Rather than Dieting do the following:
Focus on Calories in vs Calories out.
Exercise - Burning off the fat is much healthier and effective than starving the fat.
Nutrition - Proper nutrition is 60% of the effort in building a healthy strong body. Follow a properly balanced eating schedule. Eat 5 or 6 meals of fruits, vegetables and lean cuts of meat per day. Stay away from processed and fast foods.
I hope you do not fall in the Diet Trap and become part of the yo-yo phenomenon. You can’t stay on a diet forever. It is important to find a lifestyle that works for you. The best results come from a long-term strategy involving permanent change in both eating and activity habits.
If you’ve made losing weight your New Year’s resolution do NOT diet. Your ultimate goal should be to improve your energy levels, be free from illness, and achieve your personally desired body composition. See a personal trainer. They can help guide you on the right track.
Diets have almost a 100% failure rate.
A July 2007 UCLA study concluded that most efforts at calorie restriction result in only very short-term weight loss, and, could even ultimately lead to weight gain.
Diets are dangerous to your health.
Diets put a strain on your body. Cutting calories results in depression bayseam dtsebtery and low energy levels.
Diets slows down your Metabolism.
By cutting calories and skipping meals, your body can’t differentiate between deciding not to eat and real famine. Your body believes it is starving and slows down in order to maintain every critical calorie it has.
Diets create fat.
When your metabolism slows down, it is more like to store fat. Then, when you do eat, your body realizes it is now getting the food it needs to survive and stores it as fat.
Diets lead to eating disorders.
It is very easy to binge or overeat when you are on a diet. Most dieters become part of the chronic or Yo-Yo dieters. Others become obsessed with controlling what they choose to eat.
Diets are Negative thoughts.
People dieting are more critical of themselves and become more miserable eroding confidence and self-respect.
Diets result in muscle shrinkage.
Muscle helps burn fat. Diets creates water and muscle loss. Any person that loses weight rapidly (faster than 1-2 pounds a week) is mainly due to water loss.
Diets are synonymous with Weight Loss.
Focus on FAT LOSS rather than weight loss. Rather than thinking of your weight, focus on your body composition. Your body fat percentage and hip to waist ratio are two of the best indicators of your lean body mass.
Losing fat is not easy. Your body wants to stay the way it is and requires hard work and willpower to succeed in a person’s quest to become leaner. There are no magic pills or fads that are effective in the long run. Models and Movie stars that endorse products are there to make money. Don’t waste your hard-earned money.
It is important to realize that weight is meaningless as an index of fitness or health. It is best to focus on FAT LOSS rather than weight loss.
Rather than Dieting do the following:
Focus on Calories in vs Calories out.
Exercise - Burning off the fat is much healthier and effective than starving the fat.
Nutrition - Proper nutrition is 60% of the effort in building a healthy strong body. Follow a properly balanced eating schedule. Eat 5 or 6 meals of fruits, vegetables and lean cuts of meat per day. Stay away from processed and fast foods.
I hope you do not fall in the Diet Trap and become part of the yo-yo phenomenon. You can’t stay on a diet forever. It is important to find a lifestyle that works for you. The best results come from a long-term strategy involving permanent change in both eating and activity habits.
If you’ve made losing weight your New Year’s resolution do NOT diet. Your ultimate goal should be to improve your energy levels, be free from illness, and achieve your personally desired body composition. See a personal trainer. They can help guide you on the right track.
Saturday, December 15, 2007
A JELLO BELLY WON’T MAKE YOU JOLLY LIKE SANTA
The Holiday season can create havoc on with your health regime. The work parties, family gatherings and tons of food and drink make it difficult to maintain a healthy diet.
Many people chose to overindulge because of the holiday season. Here’s an interesting statistic. Did you know that most North Americans will gain up to 10 pounds of weight during the holidays?
FAT FACT:
The average person has about 30 billion fat cells. If you are overweight or obese you can have over 100 million fat cells!. When you eat all that great Christmas baking, chocolates and kielbasa, those fat cells can expand--up to 1,000 times their original size! Unfortunately a fat cell can only get so big and once it reaches it’s limit it multiplies. Plus, once you have a fat cell – you have it for life! You can NEVER burn it off. So remember this when you grab for that next short-bread cookie.
The point of holiday gatherings is to celebrate. Mingle with friends and loved ones instead pigging out. Unless you have a high metabolism like myself, you are going to regret going overboard.
Here are some Tips for the Holidays
Don’t starve yourself. Eat a good breakfast. Maintain a healthy eating schedule which includes protein during the day.
Aim for 5 or 6 evenly spaced meals a day. This isn’t just for the holidays. Not only is this the best way to burn fat and maintain muscle, but the lower end of the intestine requires emptying every six hours. Unfortunately, most people retain its contents twenty-four hours, which could result is ulcers and cancer.
Eat a good portion of vegetables. They have very few calories and will help to fill you up.
Eat a sensible salad (excluding the creamy dressing) before attending a holiday function.
Grab some fruit rather than the calorie dense dainty.
Stay away from the processed foods and white bread & pasta. Choose whole grain products.
Limit the booze. Alcohol intake can quickly add hundreds of calories. And guys, it significantly increases estrogen and reduces your testosterone levels.
Drink water. Along with your regular hydration requirements, drink a glass just before the big meal.
Wait a good 20 minutes before going for a second helping. It takes your brain about 20 minutes to realize that the stomach is full.
Remember – all things in moderation. If your Aunt keeps hounding you to grab seconds – politely decline. Offer to take a goody bag home instead.
If you’re hosting the party - present food in various locations to encourage activities and mingling as well as eating.
Stick with your exercise program. Don’t fall into a rut.
Not sure what to eat? Here are some fat fighting foods:
Eggs. Low in calories, they not only do they curb cravings but the whites are high in protein. The yoke has important vitamins, minerals and fat
Low-fat dairy A University of Tennessee study showed that dieters on a high-dairy meal plan shed more abdominal fat than their nondairy-eating peers. Milk also helps to build muscle and lowers the odds of a stroke.
High-fiber foods Beans, lentils, veggies and whole-grain foods take longer to digest and keep you satisfied longer.
Fish. Ensure the fish are wild and not “farm-raised”
Chicken. Always a good bet – stay away from fried…..
If you avoid consuming any fat, you will short-circuit your body's natural system for transporting vitamins through the body and regulating cholesterol levels. A healthy diet should take approximately 20-35% of its total calories from fat. However, keep in mind that fat has almost twice the number of calories as carbohydrates or protein (9 grams compared to 4 grams). Just watch your calorie intake.
Guidelines:
The Canada Food Guide suggests that you eat a variety of foods from all 4 of the basic food groups – Grain, Fruits/Vegetables, Milk Products, Meat & Alternatives. Not sure how much is in a serving?
The following are equivalent to one serving:
A deck of cards = 3 oz. chicken/beef/turkey/fish
Your thumb = 1 oz. cheese
1 ice cream scoop = 1/2 cup cooked rice/pasta/oatmeal/beans/fish or poultry
A tight fist = 1 oz. dry cereal
A computer mouse = 1 baked potato
A yoyo = 1/2 bagel
1 fruit or 1/2 cup of raw vegetables.
Eating more than one serving in a meal is expected as a combination of foods is best. Remember the 5 or 6 regular spaced meals previously mentioned? Make it a part of your healthy lifestyle.
This is a special time of the year. Enjoy it with your friends and family.
Wishing you all the best this Holiday Season!
Doug.
Many people chose to overindulge because of the holiday season. Here’s an interesting statistic. Did you know that most North Americans will gain up to 10 pounds of weight during the holidays?
FAT FACT:
The average person has about 30 billion fat cells. If you are overweight or obese you can have over 100 million fat cells!. When you eat all that great Christmas baking, chocolates and kielbasa, those fat cells can expand--up to 1,000 times their original size! Unfortunately a fat cell can only get so big and once it reaches it’s limit it multiplies. Plus, once you have a fat cell – you have it for life! You can NEVER burn it off. So remember this when you grab for that next short-bread cookie.
The point of holiday gatherings is to celebrate. Mingle with friends and loved ones instead pigging out. Unless you have a high metabolism like myself, you are going to regret going overboard.
Here are some Tips for the Holidays
Don’t starve yourself. Eat a good breakfast. Maintain a healthy eating schedule which includes protein during the day.
Aim for 5 or 6 evenly spaced meals a day. This isn’t just for the holidays. Not only is this the best way to burn fat and maintain muscle, but the lower end of the intestine requires emptying every six hours. Unfortunately, most people retain its contents twenty-four hours, which could result is ulcers and cancer.
Eat a good portion of vegetables. They have very few calories and will help to fill you up.
Eat a sensible salad (excluding the creamy dressing) before attending a holiday function.
Grab some fruit rather than the calorie dense dainty.
Stay away from the processed foods and white bread & pasta. Choose whole grain products.
Limit the booze. Alcohol intake can quickly add hundreds of calories. And guys, it significantly increases estrogen and reduces your testosterone levels.
Drink water. Along with your regular hydration requirements, drink a glass just before the big meal.
Wait a good 20 minutes before going for a second helping. It takes your brain about 20 minutes to realize that the stomach is full.
Remember – all things in moderation. If your Aunt keeps hounding you to grab seconds – politely decline. Offer to take a goody bag home instead.
If you’re hosting the party - present food in various locations to encourage activities and mingling as well as eating.
Stick with your exercise program. Don’t fall into a rut.
Not sure what to eat? Here are some fat fighting foods:
Eggs. Low in calories, they not only do they curb cravings but the whites are high in protein. The yoke has important vitamins, minerals and fat
Low-fat dairy A University of Tennessee study showed that dieters on a high-dairy meal plan shed more abdominal fat than their nondairy-eating peers. Milk also helps to build muscle and lowers the odds of a stroke.
High-fiber foods Beans, lentils, veggies and whole-grain foods take longer to digest and keep you satisfied longer.
Fish. Ensure the fish are wild and not “farm-raised”
Chicken. Always a good bet – stay away from fried…..
If you avoid consuming any fat, you will short-circuit your body's natural system for transporting vitamins through the body and regulating cholesterol levels. A healthy diet should take approximately 20-35% of its total calories from fat. However, keep in mind that fat has almost twice the number of calories as carbohydrates or protein (9 grams compared to 4 grams). Just watch your calorie intake.
Guidelines:
The Canada Food Guide suggests that you eat a variety of foods from all 4 of the basic food groups – Grain, Fruits/Vegetables, Milk Products, Meat & Alternatives. Not sure how much is in a serving?
The following are equivalent to one serving:
A deck of cards = 3 oz. chicken/beef/turkey/fish
Your thumb = 1 oz. cheese
1 ice cream scoop = 1/2 cup cooked rice/pasta/oatmeal/beans/fish or poultry
A tight fist = 1 oz. dry cereal
A computer mouse = 1 baked potato
A yoyo = 1/2 bagel
1 fruit or 1/2 cup of raw vegetables.
Eating more than one serving in a meal is expected as a combination of foods is best. Remember the 5 or 6 regular spaced meals previously mentioned? Make it a part of your healthy lifestyle.
This is a special time of the year. Enjoy it with your friends and family.
Wishing you all the best this Holiday Season!
Doug.
Sunday, November 4, 2007
UNDERSTANDING BODY TYPES - SOMATOTYPES
In the mid 1900’s, Dr. William Sheldon identified three fundamental elements – the somatotypes. He named his somatotypes after the three germ layers of embryonic development: the endoderm, that develops into the digestive tract, the mesoderm, that is to become muscle, heart and blood vessels, and the ectoderm that is to form the nervous system.
The three basic body types:
Endomorphic body type is characterized by an increased amount of fat storage, due to having a larger number of fat cells than the average person, as well as higher proportion of digestive tissue. They have a wide waist and a large bone structure.. Endomorphs often have great difficulty losing body fat.
Mesomorphic body type is characterized by a high rate of muscle growth and a higher proportion of muscular tissue. They have large bones, solid torso combined with low fat levels. It is also noted that they have wide shoulders with a narrow waist. Mesomorphs are the genetically gifted and are usually lean, muscular and naturally athletic. Mesomorphs lose fat and gain muscle with ease.
Ectomorphic body type is characterized by long arms and legs and a short upper body and narrow shoulders, and supposedly have a higher proportion of nervous tissue. They also have long and thin muscles. Ectomorphs usually have a very low fat storage; therefore they are usually referred to as slim and have a fast metabolism.
Dr. Sheldon categorized all possible body types according to a scale ranging from 1 to 7.
The pure endomorph is 7–1–1,
The pure mesomorph 1–7–1 and
The pure ectomorph scores 1–1–7.
Although there are three basic body types, most people are a combination of two or more. For example, most football linesmen are endo-mesomorphs. There could be high levels of muscle, often covered with a layer of fat. Their body score may be 5-6-1.
To understand your body make up, it is best to analyze the characteristics that seem to suit you and plan around it.
The Endomorph
Most people fall into this category. An endomorph can store fat easily and regularly struggles with controlling body fat. Endomorphs have a difficult time losing fat by dieting alone. They usually have carbohydrate sensitivity and insulin resistance.
To have a healthy lifestyle, Endomorph’s must rely on exercise and nutritional discipline. Processed and refined foods must be eliminated. They need to boost their metabolism by adding resistance training. Cardio/Aerobic exercise is necessary to stay lean. Avoid over-sleeping .
The Mesomorph
Mesomorphs are considered the genetically gifted individuals who are the typical natural-born athletes. Most are lean and muscular who can lose fat and gain muscle without much effort.
Many mesomorphs never see their full potential as they tend to rely on their genetics through life. The lack of discipline will eventually catch up. The best thing for a mesomorph is to train hard to reach their potential. Watching what your nutritional intake but allowing for the occasional “cheat” meal is all that is needed.
The Ectomorph
Ectomorphs are usually tall and slim with a high metabolism. They are the usual long distance / endurance athletes who have a hard time gaining weight.
Ectomorphs must workout regularly in order to maintain muscle. Because of their high metabolism, ectomorphs must eat 5 or 6 daily meals of high calorie dense foods. Ectomorphs should get plenty of sleep and limit their cardio to shorter high intensity workouts (bodyweight & plyometrics). Exercise should focus on resistance training to build muscle – basic movements while lifting heavy.
To determine your body type
As mentioned before, it is hard to find a somatotype that is one pure type. You must understand your body. What were you like growing up? Were you a late bloomer? How quickly do you respond to training? To you gain weight quickly? Are you in the same shape as you were 10 years ago? 5 years ago? 20 years ago?
Although you can change your body composition, some aspects of a Somatotype cannot be changed. Bone structure helps to determine your actual body type more so than muscle and adipose mass changes. Many people complaing of being “big-boned” citing this as a reason they are overweight. Surprisingly most people are small or medium boned and that joing size has nothing to do with the ability to lose body fat!
Remember the rating:
A pure endomorph is 7–1–1,
A pure mesomorph 1–7–1 and
A pure ectomorph scores 1–1–7.
I would consider myself a 1-4-6. I’ve always been slim with a fast metabolism and have to work hard for all the gains. Fortunately this has resulted in a disciplined approach to reaching my potential as a personal trainer. My weaknesses has become my strength – how many people do you know that can leg press 700 lbs?
Conclusion
Heredity does influence your body type. However, no matter what body type you are it is YOU and you alone that creates the end result. If you are fat and overweight, or skinny and weak, it is your own doing. Take responsibility to change – to improve yourself. Make a lifelong commitment to a fit lifestyle. There is no reason that you cannot maintain the physical attributes 10, 20 or 30 years from now.
For many, age is just a number. If you want mental clarity, feel positive and live life to the fullest it’s never too late to start. Don’t let life pass you by and miss out on the joy of being fit and healthy. Get off the couch, take a walk through the park, go for a swim or start an exercise program.
The three basic body types:
Endomorphic body type is characterized by an increased amount of fat storage, due to having a larger number of fat cells than the average person, as well as higher proportion of digestive tissue. They have a wide waist and a large bone structure.. Endomorphs often have great difficulty losing body fat.
Mesomorphic body type is characterized by a high rate of muscle growth and a higher proportion of muscular tissue. They have large bones, solid torso combined with low fat levels. It is also noted that they have wide shoulders with a narrow waist. Mesomorphs are the genetically gifted and are usually lean, muscular and naturally athletic. Mesomorphs lose fat and gain muscle with ease.
Ectomorphic body type is characterized by long arms and legs and a short upper body and narrow shoulders, and supposedly have a higher proportion of nervous tissue. They also have long and thin muscles. Ectomorphs usually have a very low fat storage; therefore they are usually referred to as slim and have a fast metabolism.
Dr. Sheldon categorized all possible body types according to a scale ranging from 1 to 7.
The pure endomorph is 7–1–1,
The pure mesomorph 1–7–1 and
The pure ectomorph scores 1–1–7.
Although there are three basic body types, most people are a combination of two or more. For example, most football linesmen are endo-mesomorphs. There could be high levels of muscle, often covered with a layer of fat. Their body score may be 5-6-1.
To understand your body make up, it is best to analyze the characteristics that seem to suit you and plan around it.
The Endomorph
Most people fall into this category. An endomorph can store fat easily and regularly struggles with controlling body fat. Endomorphs have a difficult time losing fat by dieting alone. They usually have carbohydrate sensitivity and insulin resistance.
To have a healthy lifestyle, Endomorph’s must rely on exercise and nutritional discipline. Processed and refined foods must be eliminated. They need to boost their metabolism by adding resistance training. Cardio/Aerobic exercise is necessary to stay lean. Avoid over-sleeping .
The Mesomorph
Mesomorphs are considered the genetically gifted individuals who are the typical natural-born athletes. Most are lean and muscular who can lose fat and gain muscle without much effort.
Many mesomorphs never see their full potential as they tend to rely on their genetics through life. The lack of discipline will eventually catch up. The best thing for a mesomorph is to train hard to reach their potential. Watching what your nutritional intake but allowing for the occasional “cheat” meal is all that is needed.
The Ectomorph
Ectomorphs are usually tall and slim with a high metabolism. They are the usual long distance / endurance athletes who have a hard time gaining weight.
Ectomorphs must workout regularly in order to maintain muscle. Because of their high metabolism, ectomorphs must eat 5 or 6 daily meals of high calorie dense foods. Ectomorphs should get plenty of sleep and limit their cardio to shorter high intensity workouts (bodyweight & plyometrics). Exercise should focus on resistance training to build muscle – basic movements while lifting heavy.
To determine your body type
As mentioned before, it is hard to find a somatotype that is one pure type. You must understand your body. What were you like growing up? Were you a late bloomer? How quickly do you respond to training? To you gain weight quickly? Are you in the same shape as you were 10 years ago? 5 years ago? 20 years ago?
Although you can change your body composition, some aspects of a Somatotype cannot be changed. Bone structure helps to determine your actual body type more so than muscle and adipose mass changes. Many people complaing of being “big-boned” citing this as a reason they are overweight. Surprisingly most people are small or medium boned and that joing size has nothing to do with the ability to lose body fat!
Remember the rating:
A pure endomorph is 7–1–1,
A pure mesomorph 1–7–1 and
A pure ectomorph scores 1–1–7.
I would consider myself a 1-4-6. I’ve always been slim with a fast metabolism and have to work hard for all the gains. Fortunately this has resulted in a disciplined approach to reaching my potential as a personal trainer. My weaknesses has become my strength – how many people do you know that can leg press 700 lbs?
Conclusion
Heredity does influence your body type. However, no matter what body type you are it is YOU and you alone that creates the end result. If you are fat and overweight, or skinny and weak, it is your own doing. Take responsibility to change – to improve yourself. Make a lifelong commitment to a fit lifestyle. There is no reason that you cannot maintain the physical attributes 10, 20 or 30 years from now.
For many, age is just a number. If you want mental clarity, feel positive and live life to the fullest it’s never too late to start. Don’t let life pass you by and miss out on the joy of being fit and healthy. Get off the couch, take a walk through the park, go for a swim or start an exercise program.
Sunday, October 7, 2007
POSTURE
“Stand straight!” “Pull your shoulders back!” “Push out that chest” “Sit up”
When we were young we were told to have good posture. But, were we taught effective ways to proper posture? Do we know what it is now?
How many people do you know that have that “hunched-over” look?
Having an upper back that is rounded or shoulders drooping while the head is forward is not an attractive sight.
How many people do you know that constantly complain about stiff necks, headaches, and sore backs?
Poor posture is a common cause of both back and neck pain.
WHAT IS POSTURE?
Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. The earth exerts a pull on the body in a straight line toward the earth’s center. Good posture is a neutral alignment that occurs when body landmarks such as the ankles, knees, hips and shoulders are in line with the pull of gravity. The body is balanced front to back and side to side.
While standing, neutral alignment is when the pelvis is vertically aligned. If your pelvis was a bucket of water, no water would spill out to any side. With an anterior tilt of the pelvis (arched back), water spills out the front. With a posterior tilt (flat back) the water spills out the back.
Here’s some interesting information on posture:
Approximately 80% of the population will suffer from back pain in their life time.
Back pain is one of the most common reasons for missed work.
Americans spend over $50 billion each year on back pain
Based on a UK Government study, one half work day is lost annually due to work-related musculo-skeletal absenses.
70% of people in offices suffer postural problems. An employees efficiency drops from 100% down to 94%.
Do you have a sore neck? Your head weighs approximately 3.5 kgs (8 pounds). If you are reading this at your computer your chin may move forward 6 cms adding another 1.5 kgs (3 lbs) for the muscles of your neck, shoulders and traps to support. That’s almost a 40% increase. Let untreated, the effect of chronic desk slump results in rounded shoulders or what physical therapists call upper-cross syndrome.
POOR POSTURE
When poor posture sets in, the bones are improperly aligned, the muscles, joints and ligaments or take on more stress than intended. Fatigue, muscle strain, compression of blood vessels and pain can result. Besides stiff necks and rounded shoulders, faulty posture can restrict your breathing, and tighten up the thighs, legs and ankles. Postural dysfunction can even affect the position and function of major organs and your leg length!
GOOD POSTURE
Good posture helps your body function at it’s best. Proper posture is also good prevention and good appearance, which contributes to an overall feeling of well-being.
Back – A healthy back has three natural curves that are in balanced alignment: (1) cervical curve - slight forward curve in the neck, (2) Thoracic curve – slight backward curve in the upper back, and (3) Lumbar Curve – slight forward curve in the low back.
Muscles – Strong and flexible muscles are essential to good posture. Abdominal, hip and leg muscles that are weak cannot support your back’s natural curves. Good posture prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.
Joints – Hip, knee, and ankle joint balance your back’s natural curves when you move making it possible to maintain good posture in any position.
HOW TO CHECK YOUR POSTURE
Do you have poor posture?
One of the areas that I look at when doing a fitness assessment is posture. Proper posture includes good muscle flexibility, normal motion in the joints, strong postural muscles, muscle balance on both sides of the spine and awareness of your own posture.
Here’s a couple of simple ways to check your own posture:
Have someone take a picture of you from the side. Wearing minimal clothing (like a bathing suit) stand as you would normal - tall but relaxed. Check to see if the middle of your ear is in line with the middle of your shoulder, hip, and ankle. If you can't draw a straight line through these points, then your posture needs improving.
Using a mirror, align your ears, shoulder, and hips. Proper alignment places your ears loosely above your shoulders, above your hips. Again, these points make a straight line, but the spine itself curves in a slight 'S
HOW TO FIX POOR POSTURE.
A long day at the office or a lengthy drive in the car can tax our abilities to maintain a healthy posture. Lack of movement causes shortening of the hamstrings, glutes (butt), and lower back muscles.
Standing, sitting or moving, your bones and muscles complement one another, acting in unison to form the musculoskeletal system. There are 206 bones and over 600 muscles that all interrelate with each other.
Posture can only be corrected if you are aware of your posture compared to “good” posture.
First, let’s look at some of the causes of poor posture:
-Obesity
-Pegnancy
-Weak or tight msucles
-High heeled shoes
-Sitting on top of your wallet
-Sitting at a computer for long periods.
-Poor work environment.
-Lack of abdominal strength.
-Unconsciously standing or sitting improperly.
TIPS FOR MAINTAINING GOOD POSTURE
Poor posture can be changed consciously with strengthening, stretching and posture checks throughout the day. Good body alignment and flexibility is important.
-Concentrate on keeping your three natural back curves in balanced alignment.
-Avoid staying in one position for long periods of time - especially sitting.
-Maintain a healthy diet and weight.
-Sleep on a firm mattress. Avoid oversized pillows.
-Avoid prolonged inactivity or bed rest.
-Exercise regularly. Incorporate functional strength training and core training.
1)Strengthen your shoulders with; scapula squeezes (squeezing your shoulder blades together for 30 seconds at a time) and doing rows (pulling your elbows back with resistance bands, Dumbbell rear delt flyes or back rows).
2)Stretch your chest muscles by; putting your arms behind your back and grasping both elbows or forearms and hold for 30 seconds. *1.
-Warm up and stretch before physical activity.
-Use proper body mechanics – bend your knees when picking something up or carry heavy objects in two hands close to your waist and don’t twist when lifting..
-Avoid staying in one position for long periods of time - especially sitting.
-Maintain a healthy diet and weight.
-Sleep on a firm mattress. Avoid oversized pillows.
-Avoid prolonged inactivity or bed rest.
-Exercise regularly. Incorporate functional strength training and core training.
1)Strengthen your shoulders with; scapula squeezes (squeezing your shoulder blades together for 30 seconds at a time) and doing rows (pulling your elbows back with resistance bands, Dumbbell rear delt flyes or back rows).
2)Stretch your chest muscles by; putting your arms behind your back and grasping both elbows or forearms and hold for 30 seconds. *1.
-Warm up and stretch before physical activity.
-Use proper body mechanics – bend your knees when picking something up or carry heavy objects in two hands close to your waist and don’t twist when lifting..
-Wear comfortable, low-heeled, well-supported shoes.
-Quit smoking. Smoking impairs blood flow, resulting in oxygen and nutrient deprivation to spinal tissues.
-Walk with good posture. Head erect, chin parallel to the ground.
-Try Yoga or Pilates.
-At work, take time to stand upright and retract your scapula (squeeze your shoulder blades together) regularly.
CONCLUSION
The American Physical Therapy Association (APTA) has stipulated that despite the changes that occur naturally with aging, good posture can be maintained and poor posture improved.
To have good posture it is essential that your back, muscles and joints be in tip-top shape.
Posture can only be corrected if you are aware of YOUR posture and what is “good” posture.
Poor posture comes in many unattractive styles, all of which distorts the body’s proper vertical alignment and the back’s natural curves. If you have poor posture, it is recommended that you complete a postural evaluation from a physical therapist who can identify your particular problem and give you suggestions for correction that can then be incorporated into your fitness program. We all know that you have a fitness program right?
A great benefit of keeping your head straight, and your ears/shoulders/hips aligned is the improvement in your looks and attitude. You will appear more confident and your self-esteem and attitude will improve!
1 Harvard
Health Publishing. Is it too late to
save your posture?
https://www.health.harvard.edu/staying-healthy/is-it-too-late-to-save-your-posture
https://www.health.harvard.edu/staying-healthy/is-it-too-late-to-save-your-posture
Sunday, September 9, 2007
SUPPLEMENTS
There is much media attention focused on the use of anabolic steroids by athletes to help boost performance. Steroids abuse is still on the rise by sport participants or body builders wanting to get a competitive edge. What is even more alarming is the increase use of Supplements.
Walk down any supplement aisle of your pharmacy or health-food store. Thousands of products that claim health benefits.
Have you ever opened up a Fitness Magazine? I counted the number of supplement advertisements in one popular magazine. Of the 248 pages, 107 were for supplement ads – that’s 43%. It’s no surprise. Most bodybuilding and fitness magazine publishers own supplement companies. They then use their magazines to promote their products. Ever see the new supplement break-through? Those full-page ads cost thousands of dollars. Magazines just can’t turn down that type of money, besides there’s lots of people that are willing to try the newest product being promoted by top bodybuilders (who use steroids) and supermodels.
Here’s some excerpts from just one of the ads;
“Top 5 reasons why XXX will turn you into a muscle-building freak and crazy sex machine”
“With super-charged hormone levels you will become an instant predator in the gym and in the bedroom”
Talk about brain washing theyour easily-influenced public.
According to the Nutrition Business Journal, the supplement industry reached an all time high of $13 billion in sales in 2000.
Americans spent almost $35 billion on diets and weight loss products!
There are over 1,000 manufacturers of over 20,000 different supplements consumed by over 100 million people.
I don’t know about you but I can’t afford to throw away my money. They are not magic pills or potions. Supplements are not drugs and cannot give you steroid like results. Supplements are food. These “natural” or “herbal” products should never take the place of food, but rather help insure that you are maximizing your nutritional intake.
Ever read the very small fine print: Here’s for one promoting fat loss:
“When combined with increased exercise and the XXX diet. Results are not typical . Use only as a dietary supplement. The persons here on may or may not have been remunerated. These statements have not been evaluated by the FDA…….
One thing the fine print does say – Regular exercise and proper nutrition are essential for achieving your weight-loss goals. Duh!
Supplements and prescription drugs both have something in common. They can help you – but to what extent? Supplements are not regulated the same as prescription drugs and there is no list of negative side effects like prescription medications. If you are being treated for heart disease or are taking medication check with your physician before starting any supplement.
“Fat Burner” Supplements cannot melt fat away. No pill can do that. Certain products rely on thermogenic ingredients – that raise body temperature and increase metabolism. This is the wrong way to heat up your body. The problem is that it affects the nervous system and really addresses the symptom (fat) and not the cause (poor nutrition and lack of physical activity).
Supplements can only make a 5 to 10% overall difference. That is only if your eating properly and have hit the higher threshold in training.
You do not need to worry about supplements until you gain at least 20 pounds of solid muscle mass without supplements.
SUPPLEMENTS THAT ARE USEFUL
1) Multi Vitamin/Mineral Supplement
Vitamins and Minerals are considered “non-energy” nutrients – compared to the “energy” nutrients of Carbohydrates, Fats and Protein (calories).
Vitamins are not energy but help to release energy. There are two main types of vitamins – fat soluble and water soluble.
Water Soluble vitamins are seldom harmful as your body can easily excrete any excess. This includes Vitamins B, C and Folic Acid.
On the other hand, high doses of fat soluble vitamins – A, D, E & K can be toxic if overused. They are stored in organs and tissues and can cause dry skin, nausea, joint pain and depression.
Minerals carry oxygen to cells, aid in muscle contraction and help build bones and teeth.
Because our society is heavily reliant on processed and refined foods, a Multi Vitamin/Mineral Supplement helps act as insurance as it fills up any deficiencies in the micronutrient content of your diet. It’s important to realize that a multi-vitamin does not give you “energy” or decrease your body fat.
2) Protein Powder
A key to maintaining and gaining lean muscle mass rather than unwanted body fat is to ensure you take an adequate amount of protein.
Whey Protein is the best protein supplement. It boosts the levels of amino acids and provides the greatest absorption rate of all protein sources. Whey protein is a milk-based protein that is specially processed with most of the lactose being removed. A Whey Protein Isolate absorbs faster and more fully than a Whey Protein Blend. Whey Protein is best as part of your first meal of the day, pre-workout, or post-workout – when your body is starving for protein (the building blocks of the body).
3) Creatine
Creatine is the most popular sports supplement used by athletes, bodybuilders and other fitness buffs. Creatine is made by your body primarily in the liver, pancreas and kidneys. Creatine is a metabolite which regenerates ATP, the high energy compound that provides energy for muscle contraction. Creatine benefits strength and anaerobic exercises but not endurance. Creatine is not a fat loss supplement.
You would need to eat 9 pounds of red meat to ingest 20 grams of creatine – which is the initial loading dose often recommended during the first phase of creatine supplementation. During the maintenance phase, creatine is recommended post worik-out and at bed time.
Unlike vitamin or protein supplements, it is recommended that you cycle creatine (go on and off it). This way your body will not decrease it’s own production of creatine when your muscles are already saturated. For the majority of users noticeable gains in strength is experienced usually when used for the first time.
SUMMARY
Supplements are not necessary for optimal health – if you are eating right. The human digestive system was designed to process whole foods. The body cannot properly absorb nutrients from artificial sources – which is common in many supplements. Have you been hearing all the bad things about aspartame lately?
Unfortunately most people don’t have time for a balanced diet. Others just don’t make the effort. In this case, supplements can help provide many of the essential nutrients.
It amazes me that most people are more willing to spend $30, $40, even $50 or more on a bottle of pills or powder than to spend the same on monthly gym membership or a personal trainer which can help set you up for life. The only thing that a lot of these supplements give you is expensive urine! You make the choice.
Now here’s some simple common sense. With the kids back in school, cold and flu season starts. Rather than relying on some of those herbal supplements – eat a variety of fruits and vegetables, exercise regularly, get adequate sleep and wash your hands often….your immune system will remain strong.
There is no substitute for proper nutrition and exercise. The best way to improve your life and well-being is to eat properly and follow a well-designed program that challenges both your body and mind. No drug or supplement can do that for you!
Walk down any supplement aisle of your pharmacy or health-food store. Thousands of products that claim health benefits.
Have you ever opened up a Fitness Magazine? I counted the number of supplement advertisements in one popular magazine. Of the 248 pages, 107 were for supplement ads – that’s 43%. It’s no surprise. Most bodybuilding and fitness magazine publishers own supplement companies. They then use their magazines to promote their products. Ever see the new supplement break-through? Those full-page ads cost thousands of dollars. Magazines just can’t turn down that type of money, besides there’s lots of people that are willing to try the newest product being promoted by top bodybuilders (who use steroids) and supermodels.
Here’s some excerpts from just one of the ads;
“Top 5 reasons why XXX will turn you into a muscle-building freak and crazy sex machine”
“With super-charged hormone levels you will become an instant predator in the gym and in the bedroom”
Talk about brain washing theyour easily-influenced public.
According to the Nutrition Business Journal, the supplement industry reached an all time high of $13 billion in sales in 2000.
Americans spent almost $35 billion on diets and weight loss products!
There are over 1,000 manufacturers of over 20,000 different supplements consumed by over 100 million people.
I don’t know about you but I can’t afford to throw away my money. They are not magic pills or potions. Supplements are not drugs and cannot give you steroid like results. Supplements are food. These “natural” or “herbal” products should never take the place of food, but rather help insure that you are maximizing your nutritional intake.
Ever read the very small fine print: Here’s for one promoting fat loss:
“When combined with increased exercise and the XXX diet. Results are not typical . Use only as a dietary supplement. The persons here on may or may not have been remunerated. These statements have not been evaluated by the FDA…….
One thing the fine print does say – Regular exercise and proper nutrition are essential for achieving your weight-loss goals. Duh!
Supplements and prescription drugs both have something in common. They can help you – but to what extent? Supplements are not regulated the same as prescription drugs and there is no list of negative side effects like prescription medications. If you are being treated for heart disease or are taking medication check with your physician before starting any supplement.
“Fat Burner” Supplements cannot melt fat away. No pill can do that. Certain products rely on thermogenic ingredients – that raise body temperature and increase metabolism. This is the wrong way to heat up your body. The problem is that it affects the nervous system and really addresses the symptom (fat) and not the cause (poor nutrition and lack of physical activity).
Supplements can only make a 5 to 10% overall difference. That is only if your eating properly and have hit the higher threshold in training.
You do not need to worry about supplements until you gain at least 20 pounds of solid muscle mass without supplements.
SUPPLEMENTS THAT ARE USEFUL
1) Multi Vitamin/Mineral Supplement
Vitamins and Minerals are considered “non-energy” nutrients – compared to the “energy” nutrients of Carbohydrates, Fats and Protein (calories).
Vitamins are not energy but help to release energy. There are two main types of vitamins – fat soluble and water soluble.
Water Soluble vitamins are seldom harmful as your body can easily excrete any excess. This includes Vitamins B, C and Folic Acid.
On the other hand, high doses of fat soluble vitamins – A, D, E & K can be toxic if overused. They are stored in organs and tissues and can cause dry skin, nausea, joint pain and depression.
Minerals carry oxygen to cells, aid in muscle contraction and help build bones and teeth.
Because our society is heavily reliant on processed and refined foods, a Multi Vitamin/Mineral Supplement helps act as insurance as it fills up any deficiencies in the micronutrient content of your diet. It’s important to realize that a multi-vitamin does not give you “energy” or decrease your body fat.
2) Protein Powder
A key to maintaining and gaining lean muscle mass rather than unwanted body fat is to ensure you take an adequate amount of protein.
Whey Protein is the best protein supplement. It boosts the levels of amino acids and provides the greatest absorption rate of all protein sources. Whey protein is a milk-based protein that is specially processed with most of the lactose being removed. A Whey Protein Isolate absorbs faster and more fully than a Whey Protein Blend. Whey Protein is best as part of your first meal of the day, pre-workout, or post-workout – when your body is starving for protein (the building blocks of the body).
3) Creatine
Creatine is the most popular sports supplement used by athletes, bodybuilders and other fitness buffs. Creatine is made by your body primarily in the liver, pancreas and kidneys. Creatine is a metabolite which regenerates ATP, the high energy compound that provides energy for muscle contraction. Creatine benefits strength and anaerobic exercises but not endurance. Creatine is not a fat loss supplement.
You would need to eat 9 pounds of red meat to ingest 20 grams of creatine – which is the initial loading dose often recommended during the first phase of creatine supplementation. During the maintenance phase, creatine is recommended post worik-out and at bed time.
Unlike vitamin or protein supplements, it is recommended that you cycle creatine (go on and off it). This way your body will not decrease it’s own production of creatine when your muscles are already saturated. For the majority of users noticeable gains in strength is experienced usually when used for the first time.
SUMMARY
Supplements are not necessary for optimal health – if you are eating right. The human digestive system was designed to process whole foods. The body cannot properly absorb nutrients from artificial sources – which is common in many supplements. Have you been hearing all the bad things about aspartame lately?
Unfortunately most people don’t have time for a balanced diet. Others just don’t make the effort. In this case, supplements can help provide many of the essential nutrients.
It amazes me that most people are more willing to spend $30, $40, even $50 or more on a bottle of pills or powder than to spend the same on monthly gym membership or a personal trainer which can help set you up for life. The only thing that a lot of these supplements give you is expensive urine! You make the choice.
Now here’s some simple common sense. With the kids back in school, cold and flu season starts. Rather than relying on some of those herbal supplements – eat a variety of fruits and vegetables, exercise regularly, get adequate sleep and wash your hands often….your immune system will remain strong.
There is no substitute for proper nutrition and exercise. The best way to improve your life and well-being is to eat properly and follow a well-designed program that challenges both your body and mind. No drug or supplement can do that for you!
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