Define Antioxidant
June 30, 2008 by · Leave a Comment
If you are working really hard on that treadmill, pushing really firmly on the elliptical and kicking your butt on that stationary bike daily and still find yourself pulling your hair out with the mush of muscle that won't tighten up. Yes! Protein - that is what you really need now.
No matter how many times I work with a client, male or female, I still find it important to remind them of the need for tweaking their diet and nutrition to support their fitness efforts.
Muscle will not build itself on its own. Women, in particular, women aged 50-70 years old (i.e., post-menopausal women) that want to lose the extra weight we tend to gain during this cycle of life, cannot and will not make it happen by performing cardio training alone.
You cannot build muscle by burning it all up with hours and hours of aerobic conditioning. You will not create lean muscle mass in your desire to achieve weight and fat loss without training the muscle of your body. And, if you train muscle, you need protein to feed it.
The July 2008 issue of the Journal of the American Dietetic Association researchers reported, the association between dietary protein intake and loss of lean mass during weight loss in postmenopausal women through a retrospective analysis of a 20-week randomized, controlled diet and exercise intervention.
Weight loss was achieved by differing levels of caloric restriction and exercise. The diet-only group reduced caloric intake by 2,800 kcal/week, and the exercise groups reduced caloric intake by 2,400 kcal/week and expended <400 kcal/week through aerobic exercise. Average weight loss was 10.8±4.0 kg, with an average of 32% of total weight lost as lean mass. Protein intake averaged 0.62 g/kg body weight/day (range=0.47 to 0.8 g/kg body weight/day).
However, the participants who consumed higher amounts of dietary protein lost
less lean mass and appendicular lean mass (r=0.3, P=0.01 and r=0.41, <0.001, respectively). These associations remained significant after adjusting for intervention group and body size.
The study concluded, therefore, inadequate protein intake during caloric restriction may be associated with adverse body-composition changes in postmenopausal women.
Translated loosely.... to lose weight and retain lean muscle, women need to consume higher amounts of quality, dietary protein.
The Universal Truths
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Consume 5-6 small meals - Breakfast, Lunch and Dinner are generally understood. However, I have met hundreds of people that always skip breakfast, sometimes lunch and then grab a candy bar to make it through the afternoon to have dinner late at night followed by a couple of glasses of wine or beer.
The other two meals during the day are clearly snacks. So depending on your size and activity level, 2-3 of the meals will be snacks; an apple with peanut butter, handful of nuts, leaf of lettuce with a scoop of fish salad, protein smoothie. Candy bars, ice cream, cookies, cake, pretzels or chips are universally excluded as “snacks” if you want lean, long length in your muscle.
- Enjoy a healthy protein with every meal - this includes the snack meals as well.
- Consume fresh fruit and vegetables - Fresh, brightly colored fruits and vegetables are the best and highly recommended. Canned fruits and vegetables are processed and will generally have salt and other preservatives added that are unnecessary and easily avoided.
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Hydrate frequently with water - My father provided a great example to my brother and sisters and I while growing up, a good example that I must admit we ignored as children. He always drank at least 1-2 glasses of water after his meal, (morning or evening). I remember seeing it at the table but never remember drinking it then. But you should believe I do now!
If your mouth is dry, or you notice a lot of muscle cramping while moving or exercising, your body is giving you a signal of its level of dehydration. Drink pure, clean water; not the flavored sugar waters that are the rage of the day. I suggest trying to flavor the water with a slice of citrus fruit. Your skin will enjoy the antioxidants as well.
- Minimize (or completely eliminate) soda and sugar soft drinks - This should be obvious given the point above, but bears repeating for emphasis.
Suggested Anti-Aging Options to support increasing your protein intake:
- Start with eggs in the morning; egg whites for less clogged arteries; season with herbs and spices.
- Enjoy a salad or steamed veggies with chicken, beef or fish for lunch and/or dinner.
- Munch on nuts and berries for an afternoon snack.
- Consider a protein drink as a mid-morning or late evening snack.
About the Author:
Gina Jackson, MBA, CPT, holds Advanced PFT recognition as a member of the International Association of Fitness Professionals (IDEA); is certified as a NY Power Pilates Teacher and a proud Business Member of the Pilates Method Alliance.
Gina made a conscious career and lifestyle change to fitness in 2000 and assists clients in lifestyle fitness training programs; she is the Fitness Consultant, creator and energy behind the successful stories of a myriad of clients featured at www.FitnessByGina.com, www.Pilates4Fitness.com and www.Prescription4Fitness.com, all of which provide fitness resources, tips, articles and MP3 downloads designed to assist all realizing their fitness goals.
Please Note: You are granted permission to republish this article on your site only with maintenance of the credits, links and author's bio intact.
Article Source: ArticlesBase.com - How to create Defined, Long, Lean Muscle
Anti Aging Remedies
June 27, 2008 by · Leave a Comment
How to calm nervous and upset stomach?
In about twelve hours will board a plane on my own, fifteen years. I've been on a plane five times before myself, but about twelve or more hours before leaving for the airport, my stomach is suffering both. I feel I am close to vomiting at the time ... I made some mint-flavored anti-acids and flavor made me feel worse. I'm trying to chew gum with mint flavor, that is helping only slightly. Is there anyone knows that I'm quick remedies available to? I mean, it's 11:30 PM and I will leave for the airport in four hours.
Ginger is !!!!!!!!!!!!!!!!!!!!! MAGIC DUST OR JUST NORMAL
Anti Aging Remedies
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100 Healthy Ways to Stop Aging and Stay Young (Paperback) $13.36 There is plenty of hype and hoax when it comes to anti-aging and longevity remedies. 100 Ways to Stop Aging and Stay Young offers safe, credible, effective strategies backed up by scientific researc... |
Buy Antioxidant
June 26, 2008 by · Leave a Comment
Can I Crush Vitamin C Pills into my Face Cream to Make a Homemade Vitamin C Cream?
I have an organic face cream I use and I want vitamin C in it because I know that its a great antioxidant for your skin..I don't want to buy an already made vitamin C face cream because it has a lot of unnecessary chemicals (that's why I use organic)..can I just crush some vitamin C tablets into the cream?..would my skin absorb it? Thanks!
Go to a health store and you should be able to find vitamin C in a liquid form.
The Body Shop has a wonderful Vitamin C Time Release facial cream to wear at night that just makes my skin radiant! People think I look at least 5 years younger ... it's a great moisturizer and gives the skin plenty of vitamins. Just in case you can't find what you're looking for ... www.thebodyshop.com.
Good luck.
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Anti Aging Skin Care Items
June 25, 2008 by · Leave a Comment
We've all heard the term anti aging skin care. Weather you are looking to prevent wrinkles or you're surprised at what you're seeing in the mirror, there are products on the market to help with the aging process.
Don't look for a miracle in a jar, though. Although many advances have been made in the skin care field, a serious attempt at anti aging starts with a healthy lifestyle - proper attention to nutrition, exercise and healthy-living habits such as not smoking and using proper sunscreen. Read more
