Will Exercise Really Lower Triglycerides? SOURCES: Michael Miller, MD, director, Center for Preventive Cardiology, University of Maryland Medical System. Tracy Stevens, MD, cardiologist, Saint Luke's Cardiovascular Consultants, Kansas City, MO. Robert Bonow, MD, past president, American Heart Association; Max and Lilly Goldberg Distinguished Professor of Cardiology, Northwestern University. Figure 1 Subgroup Analysis of Associations between the Consumption of 4 or More Cups of Coffee per Day and Total and Cause-Specific Mortality. Hazard ratios for death. Yes, our courteous and well-trained hCG 1234 ® diet support staff is totally dedicated to helping you achieve your goals and we are standing by 24-7. Looking for chicken appetizer recipes? Allrecipes has more than 330 trusted chicken appetizer recipes complete with ratings, reviews and cooking tips. Free porn: Leather, Latex, Boots, Leather Pants, Gloves, Pvc and much more. Free shemale full-length streaming porn videos from popular tube sites. Slentz, C. Journal of Applied Physiology, Aug. The American Journal of Clinical Nutrition, July 2. Cox- York, K. Metabolism, published online Sept. American Diabetes Association: . Circulation, May 2. Wesleyan University: . The Physician and Sportsmedicine, April 2. Kessler, H. Sports Medicine, June 1, 2. Chicken Appetizer Recipes - Allrecipes. Top- rated recipes, party ideas, and cooking tips to inspire you year- round. Best and Worst Foods for Diverticulitis. Sometimes, especially as they get older, people can develop little bulging pouches in the lining of the large intestine. These are called diverticula, and the condition is known as diverticulosis. When the pouches become inflamed or infected, it leads to a sometimes very painful condition called diverticulitis. Before you buy any HCG drops read our reviews to help you Identify the best HCG Drops. WebMD explains what a correct diverticulitis diet is, what foods you should eat and avoid with diverticulitis, and how to cook better when you have this condition. In addition to having abdominal pain, people with diverticulitis may experience nausea, vomiting, bloating, fever, constipation, or diarrhea. Many experts believe that a low- fiber diet can lead to diverticulosis and diverticulitis. This may be why people in Asia and Africa, where the diet tends to be higher in fiber, have a very low incidence of the condition. Diverticulosis usually causes no or few symptoms; leaving many people unaware that they even have diverticula present. Diverticulitis may need to be treated with antibiotics or, in severe cases, surgery. If you're experiencing severe symptoms from diverticulitis, your doctor may recommend a liquid diverticulitis diet as part of your treatment, which can include: Water. Fruit juices. Broth. Ice pops. Gradually you can ease back into a regular diet. Your doctor may advise you to start with low- fiber foods (white bread, meat, poultry, fish, eggs, and dairy products) before introducing high- fiber foods. Fiber softens and adds bulk to stools, helping them pass more easily through the colon. It also reduces pressure in the digestive tract. Many studies show that eating fiber- rich foods can help control diverticular symptoms. Women younger than 5. Men younger than 5. Women 5. 1 and older should get 2. Men 5. 1 and older should get 3. They can set up a meal plan that works for you. Your doctor may also recommend a fiber supplement, such as psyllium (Metamucil) or methylcellulose (Citrucel) one to three times a day. Drinking enough water and other fluids throughout the day will also help prevent constipation. Atkins Diet – Plan, Phase 1,2,3,4, Food List and Side Effects. A phenomenal change took place in the year 1. The credit for developing such a unique diet goes to the famous heart specialist, Dr. Robert Atkins whose works, Dr. Atkins Diet Revolution & Dr. To start, HCG diet drops are prescribed to women for fertility purposes. Several companies also market it as a weight-loss aid. Atkins New Diet Revolution have truly revolutionized the process of properly maintaining ones diet so as to keep the heart strong and to maintain mental and physical fitness. What is. The process of breaking down of the lipid molecules in the liver to convert it into ketone bodies and fatty acids inorder to produce energy is known as Ketosis or Lipolysis. Instead of raising the blood sugar level which is the work of high caloric carbohydrates, Ketosis occurs when the blood glucose levels are actually low. This kind of nutritional approach also claims to ease metabolic activities and particularly is beneficial for diabetic patients. Atkins Diet Plan (Program)The Atkins Nutritional Approach is a steady and highly efficient technique of diet maintenance which is followed in 4 different phases, namely Induction, Ongoing weight loss, pre- maintenance and lifetime maintenance. In spite of being distinctive in nature each phase is a development over the other. A detailed study of all the four phases follows: -Picture 1: Atkins Diet Food. Atkins Diet Phase 1 : Induction. Also known as the Atkins Diet Induction process, this phase basically follows a ketogenic diet in order to usher in the state of Ketosis. Such a diet restricts the intake of carbohydrates to more than 2. The normal duration of this phase is 2weeks but it may also extend up to 3weeks or more depending on the ability on the endurance ability of the individual. It also helps to come over the symptoms of high blood sugar levels such as mood swings, fatigue and brain fog. In the 1st phase the dieters are supposed to abide by the Atkins Diet menu plan which harps on the consumption of protein and fat rich food. Atkins Diet Phase 2 : On Going Weight Loss (OWL)As the name suggests, the second phase also called the stage of Ongoing weight loss is an ongoing slow and steady process of reducing excess weight to only around one to two pounds per week. Although this phase permits the intake of carbohydrate derived from vegetables and fruits yet the measurement scale called the Critical Carbohydrate level for Losing helps dieters to keep the intake of carbohydrates within prescribed limits. There is no particular duration for this phase and it is continued by adding carbohydrates by an amount of only 5 grams a day until one gains the desired weight within five to ten pounds. This phase also helps in choosing the best among the available food options for the betterment of ones health. Once the desired weight is achieved in this phase we may proceed to the next. Atkins Diet Phase 3 : Pre- Maintenance. The third stage of this nutritional approach called the Pre- Maintenance, extends for 8- 1. Within this phase there is a measurement scale or point called the Atkins Carbohydrate Equilibrium which determines the amount of carbohydrates that one can take in without either gaining or losing weight. This phase allows us to choose the items from among those available on the Atkins Diet Carb Counter. It permits the introduction of carbohydrates slowly in the diet on the basis of the carbohydrate ladder which recommends the addition of 1. This phase is crucial in the sense of stabilizing the weight of the dieters as well as establishes a proper food regime which the dieters are supposed to abide by all through their life. It is also characterized by the diminishing of Ketosis. Atkins Diet Phase 4 : Lifetime Maintenance. After the weight is stabilized and the perfect carbohydrate intake level is achieved, one reaches the last phase of this diet, the rules of which should be followed lifelong. Here it is necessary to continue to follow the dietary regime that is put forward by Dr. Atkins and a slight act of complacency may lead to the reversal to the old dietary habits which shall not only be harmful for the body but shall also put all the efforts in vain. It is in fact the cumulative benefits of all the above phases that is reaped in this phase. Atkins Diet Food List. The Atkins diet menu is basically restrictive for the first phase and tends to become liberal from the second phase onwards. The Atkins Diet Sheet is given below for the systematic understanding of the dietary practice that Dr. Atkins has formulated. Among the food which are rich in protein and over which there is no quantitative restriction are : -All kinds of unprocessed meat of pork, lamb, beef, venison, veal, mutton and ham and poultry of goose, turkey, pheasant, emu, ostrich, chicken, etc. All kinds of unprocessed fish and fish products such as of salmon, sardines, trout, sole, herring, catfish, snapper. Eggs of quail, chicken, goose, etc, are allowed in the form of omelet’s, poach, fry or soft- boiled. Shellfish such as of lobster, calamari, crab, oysters, shrimps, mussels, etc are permitted. Fat rich products such as butter, linseed oil, seed oil, olive oil, vegetable oil, walnut oil, soya bean oil, sesame and grape seed oil and oil extracted from sunflower are allowed. Fishes such as salmon and sardines are the source of Omega 3 fatty acids and the above mentioned meat products also contribute to the consumption of fat. Picture 2 : Atkins Diet Menu. Diary products which are rich in fat and are deficient in carbohydrate such as goat, sheep and cow cheese, Roquefort cheese, cream cheese, Swiss cheese, mozzarella and cheddar are encouraged whereas those rich in carbohydrates such as imitation cheese, diet cheese, fresh cheese are strictly forbidden. Most Spices and Condiments contain sugar or maltodextrin in some form or the other. So the food list recommends spices such as garlic, pepper, dill, rosemary, oregano, sage. It also permits the dressing of salads with lemon juice, oil and vinegar. Soy sauce, mayonnaise, ketchup and cream is allowed except for yogurt. The vegetarian Atkins diet differentiates between two kinds of vegetables, namely salad vegetables and low carb vegetables. The other type of vegetables include cabbage, onion, spinach, chard, turnips, tomato, zucchini, cauliflower, brussels, broccoli, eggplant, rhubarb, bamboo shoots, water chestnuts, summer squash, avocado, artichokes, asparagus, etc. However those rich in starch or carbohydrates such as potatoes, green peas, corn and white rice are forbidden. Beverages such as herbal tea, lemon juice, cream, bouillons, club soda are permitted. But coffee and tea should not contain caffeine or sugar in any form. Atkins suggests drinking great volumes of water which is must in the diet plan. Moreover the consumption of alcohol is restricted to a certain extent as it insidiously contains sugar and carbohydrates. Artificial Sweeteners which act as substitutes of sugar such as sucralose, saccharine, acesulfam potassium, aspartame, etc fall within the prescribed limits. Natural sweeteners such as maltose, fructose, dextrose as well as the consumption of honey or corn syrup should be avoided. Although, most of the desserts contain sugar, yet, the desserts which Atkins diet favors are low carb ice creams, specially prepared cheesecakes with splenda and other . Atkins. Besides, the above mentioned Atkins diet menu offering the Atkins diet food to eat, one needs to drink at least 8 glasses of water per day in order to avoid constipation and the facilitation of metabolic activities as well as the proper excretion of waste products. Moreover, any dietary practice including Atkins Diet entails regular exercise and yogic practices in order to keep the dieter physically and mentally fit. Although there are no such side effects of the Atkins Diet yet it has been criticized on several grounds namely: -It is highly deficient in nutrients and fiber. In the veil of promoting a low carb diet it is actually a low calorie diet. Too many restrictions imposed by this diet do not serve the purpose of the admirers of lip smacking delicacies. The dietary regime is far too monotonous in nature. It aggravates the problem of obesity and gastroenteritis by promoting the consumption of spicy food rich in fats. It is said to inhibit appetite and the intake of food. All such criticisms are based on poor scientific grounds and are sidelined as misconceptions about the Atkins Diet. Does the Atkins Diet Work? The success stories (as we find on the internet) and the mass popularity of the Atkin’s dietary practice is itself an evidence of the strength of its scientific and medical pillars on which it is based and it also portrays the benefits that its followers have reaped over time. The Atkins Diet is indeed a unique medical innovation that allows one to stay healthy in spite of consuming as much as one desires. The Atkins diet meals mostly devoid of carbohydrates reduces the extra bulk of the body and maintains the fitness of the body by substituting carb by other major nutrients such as proteins, vitamins and fatty acids. The Atkins Nutritional Approach can be truly called a . Atkins diet revolution in the world.
0 Comments
I have previously hinted that intermittent fasting sidesteps the issues associated with stubborn body fat. Indeed I rarely find any need for advanced strategies to. Ideal body fat percentage varies markedly between people and depends on body type, age, genetics and activity levels. Find out your personal ideal level of body. Intermittent fasting diet for fat loss, muscle gain and health. It's been a good while since I last wrote about intermittent fasting. I guess largely because there's only so much to say about the topic and because I feel like I've said most of it. Unless you're going to make inferences based on animal studies, there's only so much you can extrapolate from the human experience and write about. Another part of it is that I've lost interest. Once your understanding of nutrition is complete, more or less, you reach a point of radically diminishing returns - at this point, expanding your knowledge further in this realm, won't make an iota of difference for your level of fitness. It's much more fruitful to improve your training regimen and understanding thereof. A rich body of research on the topic has been published since then. The ongoing interest in IF is not surprising, given its mystique that’s wrapped in ancient spiritual origins, all the way to its modern applications to clinical and aesthetic goals. The aim of this article is to bring the reader up- to- date on the scientific findings, with a particular focus on comparing IF regimes with conventional/linear dieting. After all, the question is not whether IF works – it obviously does, as does any mode of caloric restriction. The question is whether it works better than conventional dieting for improving body composition, and if so, to which contexts can we apply it. Article continues.. Importantly, they compared the effects of intermittent energy restriction (IER) to continuous energy restriction (CER) on bodyweight, body composition, and other clinical parameters. Their review included 4. IER with a CER condition. They found that overall, the two diet types resulted in “apparently equivalent outcomes” in terms of bodyweight reduction and body composition change. In addition, neither IER or CER was superior to the other at improving glucose control/insulin sensitivity. No different effects on thyroid, cortisol, and sex hormones were seen between IER and CER, though the authors concede that there’s insufficient research comparing neuroendocrine effects of the two diet types to draw definitive conclusions in this area. Interestingly, IER was superior at suppressing hunger. The authors speculated that this might be attributable to ketone production in the fasting phases. However, this effect was somewhat immaterial since it failed to translate into superior improvements in body composition or greater weight loss. MB: Well, that's not quite true. These studies didn't have a suitable control group, as the participants served as their own controls. Thus, you can't say that it didn't translate into . That's the problem with these systematic reviews Like it says in the paper. Only 1. 2 of the 4. IER with CER: the lack of direct comparison makes it difficult to determine whether IER is superior to CER, or for whom. Limitations of the review included the standard ones – relatively small sample sizes, relatively short trial durations, and heterogeneous study designs making comparisons outside of the same study difficult. An acknowledged limitation worth highlighting was that 1. Varady et al, University of Illinois at Chicago). Ideally, a more diversified and less concentrated set of labs is less likely to repeat the same errors or preserve the same biases. Speaking of the potential for bias, Varady has published a lay- directed book titled, The Every- Other- Day Diet (1. MSN Health and Fitness has fitness, nutrition and medical information for men and women that will help you get active, eat right and improve your overall wellbeing.I’m not claiming that Varady is destined to make sure her ADF study results will always square up with her book, but it’s one of the potential caveats nevertheless. I would add to these limitations that there’s a severe lack of IER (and IER vs CER) studies that include a structured training component. MB: I agree wholeheartedly. I'm glad Alan brought this up. The opportunities for fuckery in the scientific literature are endless. Usually, industry is the culprit - you know, studies praising the benefits of snacks or breakfast (sponsored by Kellogg's or General Mills) or studies on the tremendous muscle- building effects of protein powders (sponsored by supplement companies) and the like. These studies can't fully be trusted and needs to be scrutinised more than the rest. They're suspect, because their funding comes from a source that would benefit from a positive result, and the results should always be taken with a grain of salt. And very often, almost always in fact, these studies arrive at a positive result. They seemed more like marketing than science. That's more than 9. Here's how to stop them. If you want to read more about this topic as it pertains to nutritional science, check out Marion Nestle and her writings. Transform your body and get in the best shape of your life with the 12-week BuiltLean Transformation program. Just 3 workouts a week for 30-minutes. Your Get-Lean Principles. This is your mantra for the next 28 days. There' s just no way around the diet, says Juge, and eating clean is the. A Healthy Low Cholesterol Diet Plan in 15 Easy Steps. How has body shape changed during the last century? What were the popular and glamorized body shapes of the day? For centuries it seemed that women with curves were. Comprehensive USN Diet Fuel Ultra Lean review. Get all the details on side effects & ingredients. USN Diet Fuel Ultra Lean reviews & customer results. She's quite brilliant. Why Calories Count by Marion Nestle. I found this book in a large box of bullshit that I ordered from Amazon two years ago. It was the only thing worth scavenging and I intend to read it after I'm done with a few horror novels. I figure that I'd be properly warmed up by then. A book about food politics and marketing shenanigans can get quite dark and depressing no doubt. But food companies are as unlikely to fund research on intermittent fasting, as Coca Cola is unlikely to fund research on ketogenic diets. What Alan brings up is the potential for bias on the researcher's part, Krista Varady to be specific. Aside from researching intermittent fasting, she is also involved in selling books, namely books based off of the research she is doing. While I haven't read The Every- Other- Day Diet, but I have mixed feelings about Krista Varady. She does try a bit too hard for my liking. I covered her work* before in . Note that I'm wrongfully referring to Varady as . Joe Wicks, The Body Coach. Are you ready to start your fat loss transformation? Discover the 90 Day SSS Give as a Gift. Although this diet is crazy strict, you could lose up to 1 percent body fat per week. With calories extremely low, you'll need a selection of supplements to fill in. In short, she published a pretty shitty review of the subject, but then again, there weren't that many data points around in 2. Five years later, it's gotten a little better, but there's still not enough good data around to draw any definitive conclusions - and like Alan says, a lot of that data comes from the same lab (Varady's). It's worth mentioning that Varady appeared in a laughable infomercial documentary called . In it, Michael Mosley - the show host and soon- to- be- author, interviews researchers working in the field of intermittent fasting and Varady is one of them. After rewatching the segment she appeared in, I found her to be matter of fact and professional even though she dutifully suffered through all the TV show gimmicks thrown at her - they gorged on hamburgers and fries to show that you could stuff your face and still lose weight on ADF, for example. By the way, this . Seems like there was some kind of falling out between Varady and Mosley after that. Don't waste your money. If you want a book on intermittent fasting, pick up Eat Stop Eat. Now, speaking of Varady, there's nothing wrong with pushing your agenda, but don't shove it down peoples throats by publishing bad research and doing shady shit like failing to disclose your conflicts of interest, because that makes you suspect in my eyes. That said, there's nothing fishy about her recent work, as far as I can tell. It's entirely possible that Varady and her colleagues got together one night and decided amongst themselves to doctor the results, but I find that very unlikely. It's kind of spooky, but a client just sent me this two minutes ago. I'm mentioned on the same page as Mosley and Varady, and I'm reading it just as I finish up this paragraph. I believe he was reading a book by his doctor, Robin Willcourt. I'll have to ask about the title, so I'll add it here later for those interested. Update: Name of the book is Chasing Antelopes: Why All This Caused All That. When fuckery strikes in science, it's usually a lot more subtle and sinister. I would know, because years ago, I approached Alan with this subject. See, I had uncovered some sophisticated tampering with the results of a study that received a lot of spin on social media and the mainstream news. I was slightly distressed over the fact that he had missed it - the studies appeared in the AARR, not only once, but twice - and presented my findings. I needed a second opinion, because maybe I was making a hen out of a feather. Nope. Alan agreed, it was some shady shit. In fact, it was a case study in deceit. Career- ending, if you ask me. But to this day, no one has debunked the findings, and the researcher is still active; polluting the journals with more bullshit for every new study that gets published. Who knows, maybe one day I'll put an end to it. The key point of all this, is that science can't be trusted for shit, unless you do your due diligence and read the fine print. But in this particular case, concerning Krista Varady, I'm not worried. Article continues below.. This limitation also plagues the body of research comparing various within- day meal frequencies. Readers familiar with my work know that Brad Schoenfeld, James Krieger, and I did a meta- analysis on the effect of meal frequency on body composition, and found that higher meal frequencies were associated with greater losses of fat mass and greater retention of lean mass (2. However, sensitivity analysis revealed that the removal of a single study (2. It’s worth noting that the studies in our analysis (and in this entire body of literature) lacked sufficient protein. An exception was Arciero et al (2. Furthermore, 6 meals per day increased lean mass despite hypocaloric conditions. MB: Sure thing. Something like that only happens in a study sponsored by EAS, Alan. Article continues below.. However, the question of muscle gain via IF remains unanswered since the investigative focus of IF research has been on weight/fat loss and accompanying clinical effects. No IF studies in the current literature have focused on the goal of gains in muscle size and/or strength. As such, No IF studies to- date (at least none that have passed peer review) have included a structured, progressive resistance training program. This is untreaded ground fresh for the taking by researchers with the desire to do so. Body Fat Pictures and Percentages. Inked by Leigh. On my old blog, I did a video post on the topic of body fat percentage. It is still incredibly popular to this day. A problem some people had with it was: a) It is a video, not a blog postb) too long in length. What I want to do with this post is provide you with a comprehensive picture gallery of various body fat percentages in men and women. In short, I am providing you the video in a post form, with a few changes and updates. What is the measurement of body fat percentage? Put simply, the measure of body fat percentage is assessing what percentage of your body is made up of fat. The opposing percentages are organs, water, muscle tissues, etc. What are the methods of measuring body fat percentage? There are quite a few methods of measuring body fat; the most common methods are the following: 1. Skinfold Measurement (Skin Pinch. Bioelectrical impedance analysis (Handheld/Scale Deviced)3. Dual energy X- ray absorptiometry (Dexa Scan)4. Height and circumference methods (Measurement Collections)5. Hydrostatic Testing (Underwater Density Test)Pic 1. Of all these tests, it is a general consensus the DEXA scan (pic 1) provides the most accurate results you can achieve beyond doing an autopsy. Knowing the exact body fat percentage while living is extremely difficult. There are many cons to the different types of measurement. Water is usually the leading deceiver of body fat readings in all methods. When we look at the error factors of these methods, we see pictures can be used as much as anything else. Do we need to know our body fat percentage? Technically, there is no need to know our body fat percentage. While our body fat percentage can provide insights into our health status, simply knowing doesn’t do much to change things. Knowing merely provides amusement, motivation, or a harsh dose of reality. What is the minimum body fat percentage for human beings and how do we decrease it? There is currently no definitive answer for what is essential body fat. Looking at research though we assume a range of 5% for men and 1. For hormonal and reproductive reasons women need to store a higher level of body fat than men. It is thought that 1. There is some argument about this, but technically the data isn’t there to conclude if it is body fat or lifestyle/training habits that cause problem. In my personal opinion, I think women should tread lightly trying to maintain body fat levels below 1. To decrease body fat, you need to take part in a deficit based program. If you would like more information on this, you can use the Fat Loss Troubleshoot. What do different body fat percentages look like? As I discussed, the level of accuracy on body fat levels is difficult even with machine use. Still, there is something to be said for photography hints towards varying body fat levels at lower levels of body fat. Is it possible to use pictures to estimate body fat percentages? I think it is as relevant as other basic methods. How can we utilize pictures to determine a rough estimate for body fat pictures? See below. Male Body Fat Percentages by Picture. There are various tell- tale signs of body fat levels for men and women. If we look at the lean body mass of a muscled skeleton and compare it to a human counterpart, it shows up quickly how close to low body fat level they are. If you consider the skeleton model to be 0% body fat, then you simply use the male model in this picture and determine how close they are in relation. Looking at the diagram above for the male, we see clearly defined chest striations (1), serratus anterior (2), upper abdominal (3), and quadriceps (4). For men, generally speaking, these are going to be the last areas for fat to be lost. People generally claim much lower body fat percentage than they should. Look at some of these percentages below and compare them to the muscled skeleton. You will understand why they are at higher body fat levels than you once might have thought. Lowest body fat and possible comparison to skeletal muscle. You can start to see loss of definition as levels increase. After 3. 0%, there is truly no need to attempt visual estimations. Female Body Fat Percentages by Picture. Females follow a lot of the same rules as males do with a few slight alterations. Lower body fat levels can really be registered by taking notice of their face (1) chest separation, (2) glutes (not shown), iliacus/quad, (3) and breasts (4). These pictures give you a more accurate look at varying body fat levels and percentages in females. Lowest body fat and possible comparison to skeletal muscle. You can start to see loss of definition as levels increase. After 3. 0%, there is truly no need to attempt visual estimations. Does everyone look alike at the same body fat percentage? No, not at all. Body fat percentage isn’t an indicator of your amount of lean body mass. What is the right look? This is up to personal preference and program design. This post isn’t about judgment, but more so a definition of the difference between the two. Take these two males in the picture below. Both are roughly at 1. Again, this isn’t about judging, but simply stating a noticeable physical difference. The man on the left has a legitimate 1. The same is true for these females below. The first is a fitness competitor and the later is a fashion model. You may or may not like one or the others appearance, but that isn’t the point of the comparison. The point is both are roughly 1. As you can see, there is quite a stark difference between the two. There are also other variables and factors to take into consideration when looking at body composition. One of the main factors is carbohydrate and water manipulation. I discuss in detail how to manipulate both in the Water Manual. Water manipulation or advanced super- compensation techniques can have dramatic differences on your appearance. The 1. 5% woman on the left is likely utilizing those techniques. It is often done by bodybuilders and figure competitors. Closing point. As you can see body fat percentages range and methods for measurement vary. You can also see training will greatly affect what you look like at various body fat percentages. If you want to know what I think your body fat percentage is, you can join in on the forum discussion in the private forums. Update: This post has been so popular I decided to create a report going into even more detail than this post does. If you would like to get more in depth on this topic, you can download this new report now! Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them before beginning. I am not a doctor or registered dietitian. I do not claim to cure any cause, condition or disease. I do not provide medical aid or nutrition for the purpose of health or disease and claim to be a doctor or dietitian. This is merely an opinion blog. Read full disclaimer here - http: //www. Posted in Body Composition & Fat Loss and tagged 1. Body fat pictures, measuring body fat percentage, pictures of body fat. This section is not written for bodybuilders in contest preparation who want to get a body fat percentage below 5%, which can only be reached by using drugs, and is unhealthy and unsustainable. The aim of this section is to help you, without the use of illegal and unhealthy drugs, to reach and maintain a healthy and aesthetic body fat percentage between 8% and 1. Unless you are very naive, you probably have already figured out that there exists no miracle diet, wonder pill, or high- tech fitness device that will do the job for you. All the commercial nonsense that you see on TV, in the magazines, and even in your local pharmacy only have one goal: getting your money. Most of the information that I present here is public knowledge, based on scientific understanding, proven by scientific methods and decades of experience by dieticians, drug- free bodybuilders, and other people who have successfully reduced their body fat. As you will read, the most successful method to lose body fat in a sustainable manner is through a combination of reducing daily calorie intake (how much you eat and drink), eating correctly (what you eat and drink), hunger control (what and how you eat and drink), and physical activity (exercise). It is not my intention to tell here a very extensive story that explains every aspect in a detailed and highly scientific manner. I rather prefer to keep this a concise and practical guide that can be used by anybody, irrespective of age and background. If you want to know more on any specific topic, I advise you to consult wikipedia. Reducing your Daily Calorie Intake. Body fat is stored energy that the body will only use during periods in which there is not enough energy directly available from your food intake. The amount of energy is expressed in terms of calories. One kilogram (2. 2 lbs) of body fat represents about 7,7. The only way to reduce your body fat is by lowering your daily food intake so that the body starts burning the stored energy supplies (body fat) to get the energy it needs. The body needs energy (calories) to perform its basic functions to stay alive (body temperature, thinking, breathing, digesting food, etc.) and to perform physical work (walking, working, exercise, etc.). The total number of calories that your body uses daily depends on your gender, age, length, weight, muscle mass, and physical activity. The simplest (but not so accurate) method to estimate your daily caloric need is to multiply your body weight in kg by 3. More advanced formulas to calculate your daily caloric need can be found on the net. The most accurate way to determine your personal daily caloric need is to count your average daily caloric intake during a long period of stable body weight. You can also try out my calculator to estimate your daily caloric need. The only way to reduce your current body fat is by letting your body burn more calories than you eat and drink. This can basically be accomplished in two ways: by keeping your daily caloric intake below your daily caloric need, or by increasing your physical activity so that your daily caloric need increases above your daily caloric intake. Simply said: eat less and move more. If you want to lose body fat, it is recommended to eat between 1. In order not to shock and block your metabolism, which is very contra- productive, always change your calorie intake gradually. I recommend you to do it in steps of 5 or 1. An average weight loss between 2 and 5 pounds (1 kg = 2. Note that, as your body weight goes down, you will have to further decrease your daily calorie intake to stay below your new daily caloric need, and because your metabolism will gradually slow down during a calorie restricted diet. Daily calorie levels should never drop below 1. When you finally have reached your target body weight, increase your calories very slowly (over a period of several months) back to your new daily caloric need. If you do it too fast, you will start gaining weight again, and might end up even fatter than you were before your diet. There exist four different kinds of nutrients that contain calories: proteins, carbohydrates (carbs), fats, and alcohol. Let's take a closer look at them. Proteins. One gram of protein contains 4 calories. Sources of protein are: chicken, turkey, meat, fish, eggs, milk, quark cheese, yogurt, protein powder, nuts, beans, peas, and soy. Proteins from animals (meat, poultry, milk, fish) are more nutritious than proteins from plants (nuts, beans, peas, soy). Carbohydrates. Carbohydrates (carbs or sugars) contain 4 calories per gram. Sources of carbohydrates are: oats, potatoes, yams, rice, pasta, table sugar, fruit, vegetables, bread, couscous, candy, sweet drinks, fruit juice, milk, cookies, chocolate, corn, cereals. Fats and oils. Fats and oils contain 9 calories per gram. Sources of fats are: butter, oil, fat meat, fat fish, sausages, egg yolks, sauces, fat milk, cheese, cookies, fries, chips, nachos, nuts, olives, chocolate. Fats from animals are worse for your cardiovascular health than oils from plants. Alcohol. One gram (1 ml) of alcohol contains 7 calories. For example: 1 liter of sweet wine (1. As a comparison: non- fat milk contains only 3. If you want to know the exact nutritional content of a food product, you can look it up on the internet. The USDA National Nutrient Database is a very good starting point. They contain the highest amount of calories (9) per gram, and the body stores them very easily as body fat. As fats contribute to the delicious taste of many food products, people usually tend to eat more if their meal contains lots of fat. The only positive aspect of fat is that it slows down the digestion of your meal. Limit your fat and oil intake to preferably 1. Alcohol. Alcohol has a very high caloric density of 7 calories per gram, and is easily converted into body fat. It is rather easy to drink relatively large quantities of it, and it invites to drink more as it tastes so well. One liter of sweet wine (1. People who want to lose body fat should avoid drinking alcoholic drinks. Carbohydrates. There exist several different kinds of carbohydrates. Some of them have a sweet taste, others not. All of them have their own characteristic glycemic index. The lower the glycemic index (GI), the more slowly the carbohydrate is digested and the lower the chance that it get stored as body fat. Let's take a closer look at some of the most important kinds of carbs. Glucose. Glucose (also called dextrose) is a monosaccharide with a sweet taste that occurs a lot in honey and sweet fruits such as grapes. Most carbohydrates that you eat are slowly converted into glucose during digestion before being absorbed into the bloodstream. If you eat products that contain lots of glucose, the glucose enters your blood very fast (GI> 9. Limit your consumption of products that contain lots of glucose if you want to lose body fat. Fructose. Fructose is the sweetest carbohydrate (about 7. This monosaccharide is converted into glucose very slowly and has a GI of about 2. Unfortunately, when a large quantity of carbs is consumed the liver converts fructose into fat rather than glucose, and therefore fructose consumption should remain moderate. Because fresh fruits mainly contain water and lots of fiber, it is fine to eat a few pieces of fresh fruit per day. Do not eat dried fruit and jam because they contain too much sugar per gram. Also don't drink any fruit juices as they contain lots of sugar and get absorbed very fast. Sucrose. Sucrose (table sugar) tastes about 3. Sucrose is a disaccharide that is split into glucose and fructose during digestion, and has a GI of about 7. The US food industry often uses High- Fructose Corn Syrup (HFCS) instead of sucrose to sweeten food products. HFCS has almost identical properties as table sugar. Avoid products that contain lots of sucrose or HFCS as much as possible. If you like soft drinks, pick the artificially sweetened ones that are sugar- free and contain zero calories. Lactose. Lactose is the carb that occurs in milk and milk products, and it does not have a sweet taste. Lactose is a disaccharide that is split by the enzyme lactase into glucose and galactose during digestion. The galactose is subsequently slowly converted into glucose. Lactose is a very good carb because it digests very slowly and has a low GI of about 4. This way, it is unlikely that it gets stored as body fat, and it takes a long time before you become hungry again. Unfortunately, some people are lactose intolerant, which means they miss the enzyme lactase needed to digest lactose, causing digestive discomfort. Drink only zero- fat milk and eat low- fat yogurt and cheese. Be careful, most cheese contains lots of fat. Complex carbohydrates. Complex carbs are basically long chains of glucose molecules that mainly occur in products such as starch, maltodextrin, bread, pasta, rice, potatoes, oats, corn, cereals, and vegetables. Complex carbs don't taste sweet. They digest rather fast into glucose (GI> 8. Don't eat too much bread, rice, potatoes, and pasta. It is better to eat uncooked vegetables because they contain lots of fiber that slows down the digestion. Proteins. Proteins are without doubt the best nutrient to eat for people who want to lose body fat. Eat no less than 1 gram of protein per pound of body weight (1 kg = 2. Proteins digest very slowly, they slow down the uptake of glucose in the blood, and they reduce the hunger feeling significantly. Proteins do not easily convert into body fat (the body burns about 1 calorie to convert 1 gram of protein into body fat, therefore, 1 gram of protein can only be converted into 0. Protein is also an essential nutrient for maintaining your muscle mass during a low calorie diet. Be careful, egg yolks, cheese, milk, nuts, fish, and meat can contain lots of fat. Therefore it is better to choose products that are high in protein and low in fat, such as chicken and turkey breast, egg whites, non- fat milk, non- fat cheese and yogurt, low- fat fish and low- fat meat. Oz called Garcinia Cambogia Extract (HCA) the Holy Grail of Weight Loss. Black Weight Loss Success. The Official Blog of the Black Women Losing Weight Community. Tips, articles and weight loss resources for African American Women. Read our week-by-week guides covering what you should know about your 1-year-old's development and health. I think the attraction to 20 year olds is in large part biological. Men are attracted to women who are at their most fertile. Best Weight Loss Apps for 2. These are the best weight loss apps you can download to get in shape and lose weight by turning your i. Phone or Android into a personal trainer and dietician without paying big bucks for either expert. Whether you are looking for weight loss apps to live life to the fullest in 2. You can also use these to help keep weight off. Read: Best Fitness & Workout Apps. Whether you are working out in a gym, walking at lunch, hitting the weights or doing fall prep for the holidays these apps will help you monitor your activity and your food. We’ll focus on three key areas with these weight loss apps — food logging, activity, and motivation. You need to combine these factors to lose weight and to keep it off once you hit your goals. A study from Kaiser Permanante found that logging your food doubles your weight loss, so we’ll share several apps to help you do that, plus we’ll share apps to help you work out smarter and faster as well as apps that motivate you and track your overall progress. These are the best weight loss apps we found for 2. This list of the best weight loss apps helped me. Some offer premium options for a price, but you can get started without spending any money to achieve your goal. Triphala Powder For Sure Weight Loss. The best weight loss apps for 2. Phone, Android and other services like Xbox One, Windows Phone and more. Most i. Phones and many Android phones include powerful sensors that can track your movement and activities without the need to buy any fitness accessories or bands. The Android or i. Phone camera can scan barcodes to help you log food and there is an option to connect the i. Phone or Android to an HDTV to do a workout without looking at the small smartphone screen while you are at home. We also include a powerful fitness app for the Xbox One that uses the Kinect to help you follow the directions of a virtual personal trainer and to make sure you are doing the exercises right. Lose It! Weight Loss App. My. Fitness. Pal. Pact. Diet Hero. Fooducate. Nike+ Training Clubi. Phone Health App. Google Fit. Weight Watchers. Minute Workout. Kinect Workout App. If you need help with motivation, you can check out weight loss success stories like Alisa and Tom Cutter who lost a combined 1. On Reddit, Progress. Pics can provide motivation to keep going as you see the difference with before and after photos. These are the best weight loss apps for 2. They allowed us to lose weight last year and keep it off, with a little effort and a clear goal in mind. This site focuses on the best of all diet plans – the diets that work. There are many. But there are four that truly stand out from among the others. Dieters have largely had impressive results with our short list, and we will tell you why they have achieved so much success with them. These diets are very healthy, they are very safe diets, and most of all, the majority of dieters can plug right in and start losing weight right away. A quick summary follows – more detailed reviews are further below. The Mayo Clinic Diet. Editor’s Choice. Pros: Dieters lose 6- 1. Very healthy diet that encourages unlimited portions on healthier choices. Cons: We are still searching for a negative. Bottom Line: Dieters are astounded that they can easily match the plan’s goals of losing 6- 1. Users also express joy having a diet that does not count calories. Find a weight loss plan to suit you with our review of the most popular diets, including the Dukan diet, Atkins diet, 5:2 diet and paleo diet. The Quick Weight Loss plan provides participants a diet that is low-carb and low-calorie (up to 1500 calories/day). Dieters like the simplicity – eat healthy, eat as much as you want. The Mayo Clinic Website. Full Review Below. The Raspberry Ketones Diet. Editor’s Choice. Pros: Highly effective. Dieters lose weight really fast. 2 Popular Diets 2015 BestIn fact, my little sister probably knows. Ask the Expert: Popular Fad Diets for 2016 By Toby Amidor, MS, RD, CDN Today's Dietitian Vol. Q: What are the names of some of the. A list of the most popular crash diets to choose from when considering a weight loss plan. Crash diets include the cabbage soup diet, the grapefruit diet, the 3. Just one capsule twice per day with meals. Breaks apart fat cells and then burns them for energy. Oz’s #1 fat burner. Cons: Still need to eat eat healthy & exercise. Bottom Line: Raspberry ketones are the most powerful and effective supplement we have found to drop weight. Dieters are astounded how quickly the product works and the amount of weight you can lose. See review below for Free Bottles. The Raspberry Ketones Website. Full Review Below. Bistro MDEditor’s Choice. Pros: Dieters rate the gourmet meals very highly, and they found that the calorie shifting approach works extremely well in shedding all of the excess weight. Cons: Lacks an online community or forum. Bottom Line: Bistro MD’s calorie shifting confuses your metabolism and lose weight quickly. The official meal plan used by Dr. Phil for his obese patients with proven effectiveness. Dieters rate this meal plan as a very delicious diet with outstanding meals. Bistro. MD Website. Full Review Below. The 3 Week Diet. Editor’s Choice. Pros: Dieters are truly raving about the quick weight loss. This diet is designed to burn between 1. Easy to follow this diet. Cons: Key is to keep weight off over long term. Bottom Line: The 3 Week Diet is outstanding at targeting and burning stored body fat right off your body. Dieters comment on how quickly this diet shrunk their waistline. The results in 2. Make sure to do the 1. The 3 Week Diet Website. Full Review Below. The Mayo Clinic Diet. The Mayo Clinic Diet is remarkably effective, and coming from the world’s foremost authority on health, you can bet this is the healthiest diet on the market. Dieters are having tremendous success (discussed further below) using a very simple two- part system. In the first two weeks – called “Lose It” – your diet gets jump started for quick weight loss. 2 Popular Diets 2015 CalendarIn subsequent weeks – called “Live It” – you have a plan that gets you to your target weight. The entire premise of the diet is to eat healthier, incorporate more fruits and vegetables into your diet, avoid outright sugar- laden snacks, avoid artificial sweeteners, and work in more exercise and activity into your life. There are no difficult dieting techniques with the Mayo Clinic diet. You are not depriving yourself of food, and you are not creating any uncomfortable issues with hunger. In fact, this diet’s management of sugar controls hunger. How It Works. The Mayo Clinic Diet uses two phases to manage weight loss: Phase 1 – Lose It! Designed to lose 6- 1. Add 5 healthy habits, like eating more fruit, or eating breakfast. Break 5 unhealthy habits, like eating sugar- laden foods. Introduce 5 new healthy habits, like tracking consumption or adding exercise. Phase 2 – Live It! Designed to lose 1- 2 pounds per week. Set your weight loss goals and ideal weight. Eat meals using the Mayo Clinic Healthy Weight Pyramid. Understand and take command of eating portions. Become more physically active. The spokesperson for the American Dietetic Association gives this diet a big thumbs up because. News & World Report has rated the Mayo Clinic Diet the #1 Best Commercial Diet Plan. Now that is impressive. There are countless success stories of dieters that have lost serious weight using this very simple diet. Here is a sample of just a few of the many success stories of the Mayo Clinic Diet (full stories at the website): Successful Mayo Clinic Dieters. Online Diet Tools. You get a full suite of tools and diet aids that makes losing weight a lot easier: Hundreds of delicious recipes. Personalized meal plans. Fitness plans and tips. Healthy Habits Tracker. Mayo Clinic Diet Mobile App. Weight Tracker. Fitness and Food Journal. Pros. The most respected health institution in the United States, and perhaps the world, has come out with a world- class diet that is getting double thumbs up by our leading health experts. This is a very common sense diet which encourages small steps – small steps that create massive results: Get rid of a few small bad habits. Add a few good habits. Try to be more active. Examples of how easy this is: Stop using artificial sweeteners. Have a few pieces of fruit for a snack instead of chips. Park your car further away at the grocery store to walk more. It boils down to making a series of small changes over time, changes that are incredibly easy to make. Cons. This is not a fad diet or a diet that creates massive weight loss in a short period of time. This is a . Bottom Line. If you took the best of Jillian Michaels, Joy Bauer and the South Beach Diet. It provides countless foods where you can eat as much as you want. And you still get plenty of protein, fats and carbs to make it perfectly balanced. The diet controls blood sugar which means this diet controls hunger pangs. In health circles this is considered the . The comments we see the most are: the diet is painless compared to others, the tools make it easier to hit goals, the diet works, and the price is a steal. The Mayo Clinic Diet is the healthiest and most effective diet on the market. At $5 per week, this diet is a no- brainer and will likely be the best decision you make in the coming year. You can start this diet right away at The Mayo Clinic Diet Website. Raspberry Ketones. Raspberry Ketones research established a strong correlation with dieting and fat loss, and it was Dr. Oz who broke the news. He now refers to it as his “number one miracle in a bottle than will burn your fat”. Raspberry ketones are an extract from the aroma compound that helps give raspberries their scent. Raspberry ketone comes in many forms including drops, powders and pills. We will discuss exactly what raspberry ketones are, how they work and the success that dieters are experiencing. Raspberry Ketone – The Fat Dissolving Extract. Raspberry ketones are an extracted compound which regulates adiponectin – a protein in our body. However, the role of adiponectin is rather profound as it used by our bodies to regulate our metabolism. Even more importantly, raspberry ketones literally breaks up fat in our cells, making it very easy for our bodies to burn this dissolved fat as an energy source. A person would need to eat 9. Not only is that impractical, but a dieter would gain a lot of weight in doing so. Here is a highly informative short video with Dr. Oz explaining how raspberry ketone works: How To Use Raspberry Ketones In Dieting. There have been enough studies and empirical evidence to demonstrate that raspberry ketones are efficiently absorped into our system. All that is needed is 1 capsule twice per day with meals. Nothing else is required. No changes in diet or exercise are required with raspberry ketones. Any increase in activity or decrease in food consumption will accelerate the benefits. Dieters are seeing the effects within 5 days. A bottle lasts for one month, and the manufacturer recommends that if your goal is to lose 1. If more weight loss is desired, then the recommendation is to go with the three month regimen. Clinical studies have shown raspberry ketones to be particularly effective with abdominal fat and liver fat – which is great news for dieters. Studies show that this product has no side effects. Examples Of Dieters Losing Weight with Raspberry Ketones. Everyone loves success stories, and here are two that are typical of what some dieters are experiencing with these capsules: Becky lost 4. She previously had high blood pressure and high cholesterol. Those symptoms have since disappeared. Becky says that she is happy to be fitting in some clothes that she hasn’t worn in 1. Alexis lost 4. 4 pounds using the three month regimen of raspberry ketone capsules. She had a pre- diabetes condition before the diet. That condition has now disappeared. Alexis commented that other diet plans took off the weight very slowly, whereas this one took it off very quickly. Pros. Dr. Oz likes to refer to raspberry ketones as a miracle fat burner, and it is truly a remarkable compound. It’s not a gimmick – the raspberry ketones trigger hormones to break up fat and then burns it easily. The capsules are simple to administer, and losing weight doesn’t get any easier. Most dieters are seeing substantial weight loss. Dietitians and the medical community are now beginning to incorporate raspberry ketones as part of their dietary regimen. This diet supplement is very affordable if you are serious about losing weight: One Month - > One Bottle - > $4. Three Months - > Buy 2 Bottles and Get 1 Bottle Free - > $7. Save $7. 0. 1. 0)Five Months - > Buy 3 Bottles and Get 2 Bottles Free - > $1. Save $1. 50. 0. 5)Cons. Although most dieters report excellent results without exercise or dieting, we strongly encourage users to accelerate the weight loss benefits with proper healthy eating and increased physical activity. Bottom Line. If you are wondering if raspberry ketones actually work, suffice it to say they are the safest and most effective diet supplement on the market. Top 5 diets for weight loss in 2. Sticking with your weight- loss resolutions this New Year may be a little easier if you choose a diet that best fits your lifestyle. U. S. News and World Report is out with its annual list of the best diet options. The magazine consulted with a panel of health experts and ranked 3. Here's U. S. News' ranking of the top five diets for weight loss, when dropping pounds quickly and keeping them off are your primary goals: 1. This diet received 3. Weight Watchers' claim is that you can drop up to two pounds a week using their Points. Plus program and group support. This isn't about counting calories; the key to losing pounds on this diet is choosing nutritionally dense foods that have a healthy ratio of fiber, fat, protein and carbohydrates. Fresh fruits and vegetables are highly encouraged and carry zero points, so people can eat their fill of these foods. Candy bars and processed foods are higher in points and allowed in smaller portions. Experts like this diet's effectiveness over the long term. In an analysis of more than 6. Weight Watchers participants, researchers found that nearly 6. British Journal of Nutrition in 2. Another study showed that the more Weight Watchers dieters used the program's various support tools- - including meetings, a cellphone app and online tools - - the more weight they lost. The Health Management Resources program is more than just a diet, it's a lifestyle. The theory: reducing caloric intake and increasing physical activity and personal accountability will help people lose weight and keep it off. This program is divided into two phases. Phase One, the Quick Start phase, lasts about three weeks and is intended to jump- start weight loss with meal replacements including low- calorie shakes, meals, nutrition bars and multigrain hot cereal that the program delivers right to your door. Once reaching their goal weight, dieters move on to Phase Two. This is the maintenance phase in which a person begins to incorporate other healthy food options into their HMR meal replacements. Phase Two also focuses on more lifestyle changes and includes weekly telephone coaching sessions with dietitians and exercise physiologists. The biggest plus of this diet: convenience. HMR meal replacements save a lot of time at the supermarket. Based on a series of books and inspired by success stories from the popular television series, this diet introduces six weeks of healthy food and regular exercise to promote weight loss and help prevent disease. The basics: eat lots of fruits and veggies, choose lean protein sources over red meat, keep a food journal, and get some exercise. This diet doesn't ban any food groups and should be relatively easy to stick to long- term, say experts. And, unlike contestants on the TV show, you won't have to follow a grueling exercise regimen. People who choose this diet and lifestyle are encouraged to get at least two and a half hours of moderate- intensity activity a week (like walking or jogging), along with a couple of days of muscle- strengthening activities. Much like Weight Watchers, the Jenny Craig Diet claims devotees will drop up to two pounds each week by following a restricted calorie diet. Prepackaged meals limit calories, fat and portions and let you satisfy your sweet tooth without worrying about overindulging. This plan also includes weekly supportive counseling sessions to help members through their weight loss journeys right from the start. So, if you're a person that wants convenience and needs to be held accountable, Jenny Craig could be a good bet. One downside with prepackaged meals: dining out can be tricky. While Jenny allows for an occasional restaurant meal, dieters need to be aware of dining out tips and be able to self- regulate. This trendy diet attracts people who are looking to shed some pounds, improve their health and support the environment. This program relies heavily on fruits and veggies and completely eliminates any food that has been cooked, processed, microwaved, irradiated, genetically engineered or exposed to pesticides or herbicides. Experts say this plan nearly guarantees weight loss because most who follow it consume only half the calories they would eat on a diet that included cooked and processed foods. Downsides of this plan: it can be expensive, time consuming and limiting. To make a variety of raw food recipes, dieters are encouraged to purchases a juicer, dehydrator and a blender. Purchasing and preparing raw foods can take a lot of time and most restaurants don't offer many options for raw foodists. Personal Trainer Certification ? We have provided “Xtras for Xperts” just for you. See all 30,351 apartments in Houston, TX currently available for rent. Each Apartments.com listing has verified availability, rental rates, photos, floor plans and more.Richmond.com is Richmond, Virginia These 3. D animation videos and PDF documents go deeper into the science and concepts presented in the manual. Are You Active or Retired U. S. Military? Active and retired military veterans can use the G. I. Bill to help pay for the. NESTA Personal Fitness Trainer Certification. Details. The Personal Fitness Trainer. It turned out to be the best decision I could have made. My fitness career is on the fast track to success. I was able to get a full roster of clients in just a couple of weeks. When potential clients see the official NESTA seal on my business card, they feel assured they’re choosing a real fitness professional. The expertise I gained with NESTA has put me way ahead of my competition. I know understand the science and application of the science. I gained important business knowledge as well. Becoming a NESTA Certified Personal Fitness Trainer truly changed my life. I instantly got hired at a top- rated gym and I am booked solid with great clients. I love my career. What are my career options? How will I make a living with this credential? The great thing about becoming a NESTA Certified Personal Fitness Trainer is that you have endless career and business opportunities. Some primary careers include: Working with clients at a gym, health club, fitness center, spa or resort.
You can train and coach your clients indoors or outside. You can also operate your own facility. You can train and coach clients one- on- one in their home, your home, or your office. Many experts with this credential train in groups to help more people and earn more money per hour. In addition, you can seek out alternative (and frequently very lucrative career opportunities) as a blogger, writer, podcast host, author, online content provider, online video host or publisher of digital education products. You can also offer your services online to individuals, small groups or large groups. You can use fun online communication/collaboration platforms such Skype, Google Hangout or i. Chat for your training/coaching services. You can become an expert for authority websites such as Web. MD, e. How and Livestrong. You can become a frequent expert guest on podcasts, radio shows, TV talk shows, news programs or in industry publications. The list of opportunities is truly endless. Nothing is hold you back. So, go make a difference today! How will I get clients? This is actually much easier than you may be thinking right now. Here are some examples: Facebook is an excellent resource. An account is free and building a fan page takes less than 5 minutes. You can advertise to very specific groups of people who want and need your services. Of course, you can also use Twitter, Linked. In, Instagram, Pinterest and your other favorite social media platforms. Create and post a press release about your business launch. It’s simple and free to syndicate your press releases across the web. Creating a blog for your business is very fast and essentially free. We have resources for your online marketing needs here. You can make training/coaching videos and post them to Youtube. When you offer this valuable free help, people get to know you and learn to like you. In return, they want to know more and they are directed back to your Facebook fan page or blog for details. Adding your business to Yelp is also a great idea. Make sure you also add your business profile to Google Local. As for off- line client- getting strategies, you can do any of the following: attend local charity events, speak at community events, do a lunch- and- learn at a local business, volunteer for a local charity, distribute door hangers, post flyers, add a graphic/banner to your car, and the list goes on and on. Click here for details. Requests are decided upon an individual basis. Accommodations usually include an allowance for increased examination time. Accommodation requests will be acknowledged through email and/or phone notification within 7- 1. For individuals who require a reader, separate accommodations or other requirements please state your needs and requirements in detail on the Request for Special Accommodations Form. Requests will be considered and a response will be delivered within 1. Additional policy and procedural information regarding individuals with disabilities or in need of special accommodations for exams. Off- Site Proctoring. The request will then be reviewed by the NESTA Executive Board. Candidate will be notified by email of the decision. Online training program is compatible. Each 0. 1 CEU is worth one hour of study time or one contact hour in a live training format. For more details on recertification, please click here. Purchasing options. To purchase the Personal Fitness Trainer Complete, use the registration button below. Or, purchase the exam only option (online study materials are not included) for $2. Register Now for the Exam Only $2. Celebrating 25 Years of Award-winning Arctic and East Coast Voyages to Nunavut, Greenland, Labrador and Newfoundland. Alex is from Toronto, about as far away from any of Canada. He does, however, live near a very large lake. Pink Shares Gym Selfie, Says She's 'Obese' by 'Regular Standards': 'Stay Off That Scale, Ladies!'. At the altitude of the Loetschental Valley the winters are long, and the summers short but beautiful, and accompanied by extraordinarily rapid and luxuriant growth. Custom Metal Buildings - Pre Engineered Steel Buildings. A revolution in the construction industry BIM 3. D Modeling creates a conceptual replica of your building by encompassing geometry, spacial relationships, geographic information and component properties. Learn more about this game- changing technology that allows you to see your project as it will be when constructed in the field. List of Retirement Homes in Ontario . As First Nations Chief Theresa Spence wages her politically motivated hunger strike from an island in the Ottawa River, her body is gradually feeling the effects. Vintage Wings of Canada, Warbird U., Gray Ghost, Gray Ghost 2, Hawk One and Vintech Aero are trademarks of. What Happens When We All Live to 100? If life-expectancy trends continue, that future may be near, transforming society in surprising and far-reaching ways. The term waterfowl is properly applied only to ducks, geese, and swans (Fig. Space does not permit full species descriptions here. Things No One Tells You About Living in Korea. I’ve been mulling over how to write this post for some time now. As many of you will know, Matt and I lived in Korea for a year, and blogged about it pretty extensively. At the risk of offending someone, I usually shied away from being too negative about any of our experiences. We enjoyed our time in Korea, truly, and we have a ton of blog posts to prove it. But now that there’s some space between us and Korea, both physically and emotionally, I feel like there are some negative aspects about life in Korea that I want to be blunt about. Because the truth is, some parts about living in Korea were really hard for us, and heavily contributed in our decision to only stay one year. I’m a really positive person by nature and I’m a people- pleaser, so I was afraid to tell some things exactly how they were for fear of a backlash of negative comments from people who disagreed with me or were offended by my opinions. But I’ve decided to share them anyway, because after all, they are in fact my opinions, and this is my little soapbox. This post specifically refers to our experience in a small town in South Korea, not in Seoul, where many of these observations don’t apply. Big cities everywhere in the world are more progressive than their small town counterparts. Also, please note that these were our experiences in Korea in 2. Please don’t take these observations as facts — these are our experiences, our feelings. And lastly, I loved Korea and this is not meant to be a bash- fest, again, I am simply sharing some of my observations. Those things are 1. Od pierwszej prezentacji Agili w. Flexmag is a Blog & Magazine Blogger template for Lifestyle, Fashion, Games, Food, Blog, Health, Sports, Travel Technology, Business or Entertainment websites. DEEPER INSIGHTS INTO THE ILLUMINATI FORMULA. Important Explanation of Contents. In my opinion, these are some of those things–the things no one tells you about living in Korea. You will be an oddity. Once you get to know Korean people, they’re almost always amazingly nice. I assume this is true for most people in the world actually. But the initial reception in Korea as a foreigner is a little odd. Unless you’re going to be living in one of the popular neighborhoods in Seoul that get a lot of traffic from people from all over the world, you’re most likely going to be a novelty for the people in your city. You will get stared at. You will get pointed at. You will hear people whisper (or in some cases, loudly shout) in Korean “Foreigner!” when they see you. Salespeople will argue over who has to help you, because they’re worried you’ll make them speak English. Sometimes, people won’t want to sit by you on the train or bus, because you are different. In restaurants, they may automatically bring you a fork instead of chopsticks. When you go shopping, you might not be allowed to try clothes on because the salespeople are worried your big foreigner body might stretch out the clothes. Through all of these experiences, it’s important to remember that Korea has been an incredibly isolated country for much of its existence. There aren’t a lot of tourists in Korea compared to the rest of Asia, and therefore foreigners are not a common site for the average Korean living in a small town or off- the- beaten- path in Seoul. Many of the older Korean’s experiences with foreigners are centered around the Korean War–not necessarily happy memories or positive associations. It can be really hard to face what feels like blatant racism at times, but the best course of action is to just be polite, respectful and do your best to follow Korean social customs. The winters are truly horrible. People had actually tried to warn me about this, but I was overconfident. I grew up in a place with extreme seasons–in Spokane, it’s frequently in the 1. Fahrenheit) in the summers and well below zero in the winters. So when I heard the winters were extremely cold in Korea, I scoffed. Turns out, Korean winters are no joke. Not only is it below freezing, there are also icy winds that come down from Russia. Literally, Siberian winds. If that doesn’t sound unpleasant then I don’t know what is! Another thing I didn’t really take into account was the fact that when I’m in my hometown and it’s cold, I move mostly from my heated home to my heated car to my heated school and/or heated workplace. In Korea, I had to walk everywhere. Plus, my home was toasty warm, but for some strange reason, the schools just do not heat the schools enough. This is a complaint nearly every foreigner from every country will tell you about Korea–I don’t know if it’s an energy saving measure or what, but the in the winters, the school’s are frigid. Kids wear their parkas in class. It’s so, so weird to me. I actually did write about this once, but I don’t think I fully conveyed the depth of the resentment I felt for this kind of weather. I felt cold, and bitter about being cold, for months in Korea, and if I’m being honest, it did taint my overall impression of Korea a little. Western food is really hard to find outside of Seoul. This is basically true of all foreign food. When you’re looking for a little taste of home, chances are the grocery stores or local restaurants won’t be of any help to you. We would often ride busses and subways for two hours into Seoul to reach Costco, places that served sandwiches, Indian food, Italian food, etc. Our little town had some foreign food, but mostly, it was slim pickin’s. I really love Korean food, but for me, growing up in America where the food choices are so varied, it was beyond weird to eat the same kinds of things every. I like kimchi, but I can’t imagine liking anything enough that I would voluntarily eat it every meal for my whole life. It was a big life change to eat like that–and while I didn’t hate it, I would have happily welcomed a little more variety in my diet, at least at my school and when we went out to eat.
I survived by doing a lot of my own cooking! The societal norms are very different from the West. A few instances come to mind: first of all, sexism is alive and well in Korea. If you’re a woman, you’ll likely feel disrespected at some point during your stay, simply for being a woman. Things that are illegal or that would get you sued in the US, Canada and Europe are the norms in Korea. For example, my school principle, a man, felt totally comfortable telling me to my face “You’re very beautiful.” While that sounds nice, it made me extremely uncomfortable. We're talking about Korean mythological creatures and folklore, including the Haetae, Gumiho, and Ungnyeo for this week's TL;DR. If you're planning on moving to Korea, people will tell you amazing things about it. But there are things that no one tells you about living in Korea. If I had a boss say that to me in the US, I would likely report them to human resources. I was also told things like “Women shouldn’t smoke in public” and a friend of mine reported that her school told her women weren’t being included in an after- school sports activity for teachers. The second big societal norm that comes to mind is dress style–in Korea, it’s considered inappropriate to show cleavage, bare backs, shoulders or clavicles. However, micro skirts and shorts are all the rage, and even elementary school teachers will wear these minis to work. This is essentially the exact opposite of the US–I remember in school having to show that my skirt or shorts were longer than my finger tips when my arms were down, but we were allowed to wear tank tops and lower- cut tops. For men in Korea, the dress is much fancier on average than American men. Men in Korea always seem to be in suits, even elementary school teachers. That was kind of weird to see–male teachers in suits, smudged with chalk. Seems impractical to me for an elementary school! Despite all of this, it’s very easy to live in Korea. This may sound like a strange statement, but here’s the thing–when you’re a teacher in Korea, your rent is paid, food is cheap, public transit is cheap, heavy drinking is common and encouraged and overall, you might simply have less responsibilities than back home (outside of work that is). These things make it easy for life to be comfortable, sometimes too comfortable, and I’ve heard many people complain that it’s easy to get in a rut in Korea, or to feel like you can’t leave because life is just easier here. It’s almost like going back to college–many people in Korea re- enter a party phase of life. I’m not saying this to be judgmental, it’s simply something I’ve heard a lot of expats complain about. Korea has a big drinking culture and it can be easy to get sucked into it if you like to party. If you’ve lived or traveled to Korea, do you think my perceptions are accurate? Is there anything you noticed that I’ve left off? Sound off in the comments! Want to hear the other side of the story? See my posts Things I Miss About Living in South Korea and My Love/Hate Relationship With Korea! This page contains some affiliate links. This means if you click on the links and then make a purchase, we will receive a commission–which helps us pay our bills and keep the lights on at World Walk About. Thanks for your support! Explore Your Neighborhood CHESAPEAKE COMMONS APARTMENTS IN Rancho Cordova, CA. Chesapeake Commons is located near Highway 50, so youAn error occurred while setting your user cookie. Please set your. browser to accept cookies to continue. This cookie stores just a. Warning Any places listed in the Haunted Places requires permission to visit or investigate. Many of the places are patrolled by the authorities, trespassers will be. Job interview questions and sample answers list, tips, guide and advice. Helps you prepare job interviews and practice interview skills and techniques. ID; no other information is captured. Accepting the NEJM cookie is. Apartments for Rent in Lancaster, PABe the the First to Live Here! We are gently tucked away, yet minutes from dining, shopping and the Heart of Manheim! Morning Glory Lane, Manheim, Pennsylvania. Maintenance Free Living!!! And Pet Friendly Too!!! You'll love living at Ashlea Gardens. Ashlea Gardens, New Holland, Pennsylvania. Brand New 1 and 2 Bedroom Apartments with Gourmet Kitchens - Mixed Use Community with Stores, Restaurants, Banking and More Right Outside your Front Door! Plotter Paper CAD and Graphic Design. Plotter Paper for Wide Format Inkjet. 20lb Inkjet CAD Bond 36 x 150 Foot Roll - 4 Roll Carton - FREE SHIPPING. This domain name is for sale (100,000 USD): uploading.com Write us for more information @. Rose Associates in New York NYBased in New York, Rose Associates is an owner, developer and manager of premium residential properties. From planning a new development to managing day- to- day property operations, our Rose 3. Platform offers a full range of services designed to maximize the value of real estate. We currently oversee more than 2. New York, with approximately $2 billion under development for ourselves and clients. Based in New York, Rose Associates is an owner, developer and manager of premium residential properties. From planning a new development to managing day-to-day. New York City Food, Wine and Beer Festivals 2017 Beer, wine and food tasting events and festivals are EXTREMELY POPULAR in NYC. Below, you will find a schedule for. NYC Street Fairs 2017 The most comprehensive guide to Street Fairs, Festivals and Parades you! NYC Beer, Wine and Food Festivals 2. Walking Tour of Eataly. Ave at 2. 3rd Sthttps: //www. Merchants Association Restaurant Stroll . Sthttp: //tasteofles. BCA 1. 3th Global Food and Wine Experience . St between Broadway and Fifth Avehttp: //www. Five Boro Craft Beer Fest . St off Riverside Drhttps: //www. Brooklyn Crush Wine Festival . St between 6th and 7th Avehttp: //www. Texas Chili Cook- Off . St between 6th and 7th Avehttp: //sites. New Taste of the Upper West Side .
St between 6th and 7th Avehttp: //nycvegfoodfest. Ninth Avenue International Food Festival . Havemeyer St, Brooklynhttp: //www. NYC Summer Ice Cream Blizzard . This discreet 1. 43- room hotel has been a home away from home to travelers, celebrities and titans of industry who appreciate its luxurious and discreet style, personal attention by the long- term staff and superb Manhattan location. A resurgent outbreak of a new strain of avian influenza that can be lethal for humans underscores the need for robust and rapid detection and response systems at. B A B Y L O N F L O R A LWelcome to Babylon Floral Design, Denver's most unique flower boutique, specializing in cutting edge floral design and unique gift items. We strive to provide the most exquisite arrangements and service for individuals and events by transforming thoughts and feelings into floral art, using color, texture, form and style to communicate. Please feel free to browse our gallery and blog to get a sense of what we do and then visit our order page for our unique approach to ordering flowers. We hand select our flowers daily and carry a large assortment of fresh orchids and tropicals along with seasonal picks. For special requests, call the day before and we'll order what you want. We are happy to offer city- wide delivery and an association with a consortium of fine florists, offering outstanding floral design for nationwide and international delivery. Dating has risks for women that men simply don't face. The dangers of dating for women affect every aspect of their romantic lives. Hearst Magazines and Hearst Digital Media are divisions of Hearst Communications, Inc. Ron Arvine, President of Arvine Pipe & Supply Co., Inc. Pink Shares Gym Selfie, Says She's 'Obese' by 'Regular Standards': 'Stay Off That Scale, Ladies!'. If you want to make a purchase and your billing address and/or credit card is outside the United States, please call the shop to order. We provide secure online ordering 2. Sundays or most major holidays. Are hormones the key to weight loss? There’s a story behind this article. It was originally published in Dutch on the blog of Guy Droog, a Men’s Health cover model and personal trainer who was a long term client of mine. Guy and I share a commitment to the truth even when this upsets many people and probably isn’t a wise move careerwise. We must look at Filipino boxing legend Manny DesignWorkshop ® is a family of software power tools for creating 3D models, renderings, and walkthroughs, from initial sketches to polished presentations. Finding The Right Contractor Shouldn't Be Painful Doing the right home improvement or remodeling project can add real value to any type of home, if done correctly and. This particular article instigated such a controversy that the owners of Overload Worldwide got involved. Overload Worldwide is an organization that preaches the sayings of Charles Poliquin and makes major bank in the process of certifying others to do the same. As did tons of other personal trainers that were certified as Personal Hormonal Profiling (PHP) trainers. They challenged Guy to a debate. Guy and I have a clear conscience and are always open to challenge our views, so we both accepted. Rob Trousselot, the owner of LIJFSTIJL Coaches, picked up on the story and invited Overload Worldwide, Guy, me and Chi L. Chiu, representative of Chivo, a scientific health institute, to a public debate at his cost. Guy, me and Chi accepted the invitation. To this day we have not heard back from Overload Worldwide. Stubborn fat. Women can’t get rid of the fat on their hips that leaves them with a fat ass and men can’t get rid of the belly that obscures the glorious six- pack underneath. Fear not, there is a solution. The distribution of fat on your body is determined by your hormonal balance. Fix your hormonal balance and your stubborn fat will disappear like tears in a blizzard. Welcome to Babylon Floral Design, Denver's most unique flower boutique, specializing in cutting edge floral design and unique gift items. We strive to provide the.The best part is you don’t even have to eat less. So goes the story of an exponentially rising number of organizations that promise a perfect beach body by correcting your hormonal imbalances, notably Charles Poliquin’s Bio. Signature Modulation and Overload Worldwide’s Personal Hormonal Profiling. How scientific are these theories and how useful is their application? This article focuses on Bio. Signature, because it’s the grand daddy of them all. The essence of Bio. Signature is as follows. You can determine the serum concentrations of the most important hormones in your body without blood work. You do this by measuring your skinfold thickness on various sites on your body using calipers. Your regional fat storage at specific sites is indicative of specific hormones being out of whack. For example, if you store a disproportionate amount of fat on the subscapular site (below your shoulder blades), this indicates that you produce too much insulin. When you know which hormones are unbalanced, you can correct this using specific training, nutrition, supplementation and lifestyle interventions. The result is that your undesirable fat storage pattern will correct correspondingly. This image summarizes the Bio. Signature Modulation hormonal assessment. The next one shows Personal Hormonal Profiling, which is virtually identical. Bio. Signature/Personal hormonal profiling: based on 1. Divide and conquer stay fat. Before going into any research we can already address a major logical problem of Bio. Signature. Your fat distribution and your fat mass are two distinct anthropometrical (literally . For example, during menopause women . This fat relocates primarily to the abdomen . The result is a flat ass and a gut. Not exactly the magic solution to fat loss. A grain of truth. Redistribution of your fat mass is thus not always desirable. Most men wouldn’t mind having the fat on their abs shifted to their legs. Can this be done by changing your hormonal balance? It most definitely can. Bio. Signature is not something Poliquin made up out of thin air. The scientific literature is unequival about the fact that your regional fat distribution is affected by the activity of various hormones . How your hormones affect localized fat storage is not as Bio. Signature claims. The sex hormones. Most people are familiar with the folk wisdom that men have an apple shape, i. The following picture from a scientific journal article demonstrates this . It is easy to think that this is a result of men having high testosterone levels and women having high estrogen levels. Those are after all the hormones involved in sexual differentiation. However, this is a typical case of mistaking correlation for causality. The truth is that both differences in hormone production and differences in fat storage pattern are largely genetically determined. Approximately 5. 0% of the difference in fat storage pattern between men and women can be explained solely by our DNA. Within a gender it’s even 7. I’ll revisit transsexuality in relation to fat distribution later on, but for now I’ll assume that people are not interested in a sex change simply to . This already indicates that the role of hormones in influencing fat storage pattern is marginal compared to the gross differences we can observe between individuals. However, as I noted earlier, at the individual level, hormones can still make a great difference in a person’s fat distribution. Testosterone. Let’s start with reviewing testosterone, because I don’t do . Testosterone affects the depth of the fat storage but not on which body part its stored, so you cannot tell what a man’s testosterone level is by looking at his fat storage pattern like Bio. Signature does. If testosterone did influence regional fat distribution, you’d expect men and women to store fat in the exact opposite way they actually do. Testosterone acts via the androgen (. Androgen receptor density is much higher in the upper than the lower body, so this would imply that men store fat primarily in their lower bodies and women store fat primarily in their upper bodies . Fortunately, this is not the case and men don’t have female curves. Stress. Testosterone can affect where you store fat indirectly and this is where it gets complex. Testosterone combats the effects of cortisol, the stress hormone. Cortisol is the hormone with the strongest relation to fat distribution in both genders. Cortisol acts via the glucocorticoid receptor to stimulate lipoprotein lipase (LPL). Simply put, LPL is an enzyme that makes fat cells ready for storage. The notorious fat in between the organs in your abdomen consists mainly of fat cells called visceral adipocytes. Visceral adipocytes have more glucocorticoid receptors than other fat cells. Fat cells in the torso have fewer glucocorticoid receptors and subcutaneous fat cells found on the rest of your body have even fewer. The fat cells on your hips and upper legs have the least glucocorticoid receptors. The claim of Bio. Signature that lots of abdominal fat storage is an indicator of high cortisol thus has truth to it. Glucocorticoid receptor density is higher in visceral than in subcutaneous fat. Testosterone is a cortisol antagonist. Testosterone and cortisol are in a constant battle for the activity of LPL, the enzyme that prepares fat cells for storage. Cortisol stimulates LPL and testosterone inhibits it. This way, testosterone has a permissive effect on cortisol’s action. Cortisol will pile fat on your belly only if there is not enough testosterone to stop it. Estrogen. In men, the effect of estrogen is naturally incorporated into the effect of testosterone. Estrogen production (estradiol + estrone + estriol) is always proportional to androgen production in healthy men. The main producer of estrogen is the enzyme aromatase. Aromatase converts a portion of androgens to estrogens. Most estrogen comes from the aromatase of testosterone to estradiol. The full biosynthesis pathway of estrogen by aromatase from adrogens is shown in the image below. They rise together, they fall together. As such, it is impossible to distinguish between the fat storing effects of testosterone and estrogen in healthy men. This again conflicts with Bio. Signature Modulation. The female perspective. What testosterone is to men, estrogen is to women. In women, estrogen is the primary cortisol antagonist that reduces LPL activity. This is a dose- response effect, not just a permissive effect like that of testosterone in men. A woman with high estrogen levels will store fat in the pear shape pattern. A woman with low estrogen levels will have a more evenly spread fat distribution pattern with more fat on the abdomen and torso and less on the lower body. So, the Bio. Signature claim that high estrogen is associated with fat storage on the lower body is true in women (only). However, you could just as well say estrogen is associated with a lack of fat storage on the abdomen. The exact mechanisms are not yet known, but we can readily observe the effect of increasing testosterone and decreasing estrogen during menopause. Fat shifts from the lower to the upper body. The same occurs in woman- to- man transsexuals undergoing testosterone therapy: the fat distribution pattern becomes more masculine (pear to apple transformation?). Estrogen prevents this effect of testosterone by decreasing androgen receptor density. Estrogen also stimulates growth hormone production. Growth hormone is also a cortisol antagonist and it increases the anti- cortisol activity of testosterone in men and estrogen in women. High growth hormone levels will therefore preferentially burn abdominal fat, followed by fat on the torso and lastly fat on the lower body. This practice was developed in 1. Emory University . They developed a Z- formula based on skinfold thickness measurements that could diagnose growth hormone deficiency with over 9. Two catches actually. First, the fat distribution associated with growth hormone deficiency was exactly as you’d expect if you understood all of the above: the centralized fat storage pattern also associated with high cortisol. The skinfold thickness sites that were higher in individuals with low growth hormone production than in healthy individuals were the abdomen (suprailiac, abdominal low and high), chest (pectoral) and back (subscapular). The knees and calves were only the 4th and 5th best predictors. Now Boxing - News and Opinions on Boxing. Many boxing scholars say that we never saw the best of Muhammad Ali in a fight but this is not necessarily true. In his absolute prime, from 1. Sonny Liston at the age of 2. In facing Sonny Liston, he was facing a man destroyer with no regard for human life especially when . A smashing performance by the Ukrainian fighter by showcasing his amazing skillset to get the TKO victory in the 9th round against tough challenger Jason Sosa. He retained his WBO junior lightweight title as it was . Lomachenko will be defending his WBO super featherweight title on Saturday night at the MGM National Harbor in Oxon Hill, Maryland. Joe Louis and Mike Tyson are two of the most explosive heavyweight punchers in boxing history, along with Jack Dempsey. One was a soldier- boxer betrayed by the country who he fought for, until he found rest in Arlington Cemetery. Rothans & Associates, LLCRothans & Associates specializes in coding and billing reimbursement for dental offices nationwide. We offer the most comprehensive coding and billing education for Oral & Maxillofacial Surgery practices throughtout the country. Our team of highly skilled and dedicated Certified Dental Coders uncover costly mistakes you and your dental billers make each and every day, therefore jepordizing your practice and slowing down potential cash flow. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
November 2017
Categories |