Weight loss and losing weight are common terms that are often misused or misinterpreted. When clients come to me with the goal of weight loss their actual intent is to lose fat mass. I prefer the terms leaning out plan or leaning out diet as they are more accurate. In fact most people actually want to maintain or even gain muscle and bone density which of course is a significant part of your weight. This is even truer with my male clients. Now this is where things can get more difficult. To gain muscle mass you have to consume a surplus of calories (more than you burn) to feed the lean mass growth.
John Diaz was honored by being selected as a exercise and nutrition expert co-author. You may click the links to follow through to several of those articles on WikiHow.
At some point in our lives or even several points many of us will strive to become healthier and fitter. Your personal motivation may vary, it can be for aesthetic reasons, desired longevity, quality of life, athletic performance or all the above. Regardless of the why the how is pretty much the same. To truly succeed you must address several factors; let’s call them pillars, your exercise routine, your nutrition (diet) and your sleep. If one is lagging the results will too. You won’t achieve your best results if you workout hard, but eat poorly or if you eat well, but barely exercise. Likewise, if your exercise and diet are on point, but you forego sleep then you will ultimately undermine your results.
Boron is a trace mineral often overlooked in discussions concerning nutrition, yet, it plays a vital role in maintaining overall health and well-being. While it may not be as well-known as some other essential nutrients, it has gained increasing attention in recent years for its potential benefits in supporting various bodily functions. From bone health to cognitive function, hormonal modulation and beyond, boron supplementation has emerged as an area of interest for those seeking to optimize their health. In this article we will delve into its potential health benefits, dietary and supplemental sources, recommended intake levels, and safety considerations.
Cold therapy also known as cryotherapy is quite the rage currently for its reported array of health benefits. Its use dates back centuries and has been embraced in various contexts, from sports recovery and pain management to medical treatments. By applying cold to specific areas of the body, cold therapy induces a series of physiological responses that can lead to reduced inflammation, pain relief, and enhanced recovery. Today cold therapy comes in various forms and continues to capture the attention of modern health enthusiasts.
Undoubtedly by now you have heard or read about red light therapy, also known as low-level laser therapy (LLLT) or photobiomodulation. It is a therapeutic technique that uses low-intensity red light wavelengths to promote healing and improve various aspects of health. It has gained popularity in recent years due to its potential benefits and non-invasive nature. Red light therapy works by exposing the body to specific wavelengths of red or near-infrared light, typically in the range of 600 to 1000 nanometers. These wavelengths penetrate the skin and are absorbed by the cells, triggering a variety of physiological responses at the cellular level.
If you have spent any time in a gym or reading fitness magazines it’s doubtful you haven’t heard of creatine monohydrate. Creatine Monohydrate is a popular supplement used by athletes, bodybuilders, and fitness enthusiasts. It is a naturally occurring compound found in our muscles, which plays a vital role in providing energy during high-intensity exercise. The supplement form of creatine has been extensively researched and shown to provide a range of benefits, including increased muscle size and strength, improved exercise performance, enhanced recovery time, and reduced fatigue.
If you are like me beets aren’t exactly your favorite vegetable to eat let alone drink. It’s not that it tastes bad I just don’t care for it. So, when I started hearing about all the supposed benefits I had to take a hard look at it. Fortunately I don’t actually have to eat beetroot or juice it to drink though those are certainly options for many. Thankfully beetroot powder is readily available.
Unless you have been living off the grid you have probably heard of a diabetes medication that appears to cause significant weight loss. Maybe you read that some of your favorite celebrities have been using these to get super thin. I know shocker right? Possibly you’ve seen the commercials for a blood sugar medicine for diabetics that also helps you lose weight. Then of course there are the news reports that said medications are in limited supply for those that actually need them because people are using them for off label weight loss.
Whole-body vibration training is experiencing a renaissance in the health and fitness field. Facilities exclusively offering WBV exercise plans are sprouting up in large cities. Most large box health clubs offer either classes utilizing WBV or at least have one or more devices available to members. There are also varies devices for sale for personal home use.
Collagen is the most abundant protein in the body. It is found in bone, skin, muscle, tendon, connective tissues even in the eyes. The fibrous nature of collagen gives structure to your skin and bone working like a type of scaffolding. It helps to make our skin and connective tissues better hydrated, stronger and more elastic. Unfortunately, as we age we begin to produce less and less collagen.
If you ever bought a lotion or serum to reduce wrinkles you have likely heard of the ingredient hyaluronic acid. Hyaluronic acid or hyaluronate is a gooey substance manufactured in the body and found throughout particularly in connective tissue, blood vessels, organs, skin, and joint cartilage. In fact the human body contains about 15 grams of it. It is also found in synovial fluid (the body’s natural joint lubricant).
It seems every January I hear from a new client that they are afraid to lift weights because they think it will impede their weight loss and make them bigger. Sadly this is truer from you ladies. Well, I am here to tell you that this belief couldn’t be farther from the truth. In fact not doing resistance training (includes weights, resistance bands, body weight exercises, etc.) stagnates your fat loss results.
We wanted offer an update as to the current status of our business, what is different and what has stayed the same.
These last 2 years have been like nothing any of us have seen before and certainly not like anything we would have expected. I still remember when the first warnings came out about Covid the idea that closing down for 2 weeks would somehow remedy the situation seems ridiculous now. Two weeks became two months and two months became two years. Like every other business we have had to adapt or wither away.
Losing weight can be a difficult endeavor, but nowhere near as difficult as keeping the weight off. Once we begin to eat what we consider to be a normal amount the weight just seems to go back on. If you have experienced this for yourself you would be correct and also not at fault. You see our bodies survival programing takes over and it takes diligent effort to overcome.
So, we all know that in order to lose some weight we need to make changes to our diet. That change usually means cutting something out like calories. If cutting calories is the goal how many should we cut? For instance should a 250 pound guy who wants to lose weight eat the same amount of calories as a 150 pound gal? How many calories are too much, how many is too low? Is there a minimum of calories I should eat? Is there a benefit to cutting out more or am I just spinning my wheels? All of these are good questions.
