Strength, Core, Mobility, Flexibility, Functional Training (Bodybuilding)
https://www.thewoodeneffect.com/pyramid-of-success/embed/#?secret=Pzr6zvurB9#?secret=WcdOEJTNUS
John Wooden Pyramid
Coach Ernie Hornung
“An excuse is the skin of a lie wrapped with a reason.”-
When *are* strength gains specific?
After we start strength training, we achieve large strength gains in the exercises we use (and in the exact ways we perform those exercises), and smaller strength gains in *similar* exercises that use the same muscle groups.
This observation has been called the “principle of specificity.”
The principle of specificity is a general strength and conditioning principle, just like the principles of progressive overload, individuality, and variation.
But general principles do not tell us *why* certain adaptations or specific strength gains tend to happen, they only remind us that these things do in fact usually happen.
Following strength and conditioning general principles is, therefore, a reliable way to ensure that your training programs get you to your intended goal. However, knowing *when* the principles apply will take your programming knowledge from good to great.
It helps to know when you can “break the rules” and when you need to follow them carefully.
So when are strength gains *usually* specific?
When are strength gains *usually* specific?
There are many ways in which we can do a strength training exercise, and most of those ways affect the strength gains that result.
For example, we can choose to lift or lower a weight, move quickly or slowly, lift heavy or light weights, move through full or partial ranges of motion, use stable or unstable environments, use either “weight” or other types of resistance (such as elastic bands), direct force vertically or horizontally relative to the body, and work different muscle groups.
Let’s take a quick look at each of those.
#1. Lifting and lowering weights
In normal strength training, we use both lifting and lowering phases. However, some athletes only do one or the other, because using each phase alone produces very different adaptations from a conventional strength training program.
If we only do the lifting phase (called the concentric), then we might drop the weight under control afterwards, before lifting it again (just like Olympic weightlifters do). This is called “concentric-only” strength training, and it excludes the lowering phase (called the eccentric).
Conversely, we could just do a controlled lowering phase (the eccentric) and have spotters help us return the weight to the top afterwards, before lowering it again (as in a Nordic hamstring curl). This is called “eccentric-only” strength training, and it excludes the lifting phase (the concentric).
Concentric-only and eccentric-only strength training each produce specific adaptations inside the central nervous system and within the muscle itself.
As a result of these specific adaptations, concentric-only strength training produces proportionally greater increases in lifting strength, while eccentric-only strength training causes proportionally greater increases in lowering strength.
#2. Lifting quickly or slowly
When we lift weights, we can choose to either use a slow, controlled tempo, or we can lift the weight as quickly as possible. In addition, we can choose to use a relatively light weight and move very quickly, or we can use a relatively heavy weight and move more slowly.
These possibilities give us three options:
- Lift heavy weights
- Lift light weights slowly
- Lift light weights quickly
Obviously, because muscles have a fairly constant force-velocity relationship, we cannot lift heavy weights quickly.
Lifting light weights quickly produces the greatest increases in high-velocity strength (through a range of unique adaptations that only occur when we contract a muscle very quickly), while lifting heavy weights produces the greatest increases in maximum strength (through a totally different set of adaptations that only occur when we impose a very heavy external load on the muscle).
#3. Using a full or a partial range of motion
When we lift weights, we can choose to either use a full range of motion (like a full squat) where we allow the muscle to lengthen fully, or we use a partial range of motion (like a half squat) where the muscle is only partly lengthened when it reaches the end of the lowering phase.
Strength gains in each case are usually specific to the *longest* muscle length reached in the exercise, because of the adaptations that this triggers within the muscle fiber itself.
This means that the full range of motion exercise produces the greatest increases in strength at a long muscle length, while the partial range of motion exercise produces the greatest increases in strength at a more moderate muscle length.
And this is why strength training using a full squat produces greater gains in 1RM full squat than strength training using a half squat, while strength training using a half squat produces greater gains in 1RM half squat than strength training using a full squat.
#4. Using low reps or high reps
When we lift weights, we can choose either a heavy weight or a light weight, and we can choose to lift to failure, or not to failure. This gives us four options:
- Lift heavy weights to failure
- Lift heavy weights not to failure
- Lift light weights to failure
- Lift light weights not to failure
Lifting to failure allows light weights to recruit more high-threshold motor units, and this seems to be important (perhaps even necessary) for training with light weights to cause muscle growth. And muscle growth is probably the only way that this type of training causes strength gains.
Lifting to failure is less important when using heavy weights, however, as most motor units are recruited in order to lift a weight of 80–90% of 1RM anyway. And using heavy weights causes strength gains through several mechanisms, and not just through muscle growth.
Since lifting to failure has its own set of drawbacks, including a much greater demand on the anaerobic energy system, this means that the options used in practice are (1) lifting a heavy weight not to failure, and (2) lifting a light weight to failure.
Lifting heavy weights produces proportionally greater increases in maximum strength (force produced against a very heavy weight) because of the effects of imposing a very heavy external load on the muscle-tendon unit, while lifting light weights to failure leads to proportionally greater increases in repetition strength (maximum number of repetitions with a given weight), because it involves undergoing high levels of metabolic stress.
#5. Using “weight” or elastic resistance
Most of the time in the gym, we use “weight” to provide resistance for our muscles, whether it is weight on a barbell, on a machine, or just our own bodyweight.
When we lift a plate-loaded barbell, we exert resistance to overcome two forces. Firstly, there is force exerted on the barbell by gravity, which pulls it constantly towards the earth. Secondly, we exert a force to start the barbell moving, to overcome its inertia. This force applies only when we are accelerating the barbell, at the start of the exercise.
When we squat with a plate-loaded barbell, the force we need to exert on it is therefore greatest at the bottom of the exercise, because we need to overcome *both* inertia and gravity. And as we decelerate towards the end of the exercise, force is at its lowest.
In contrast, if we apply large resistance bands to a barbell squat, there is much less force due to either inertia or gravity, and most of the resistance comes from elongating the elastic. Consequently, the force we need to exert on the barbell is greatest at the top of the exercise, because this is where the elastic band is most elongated.
Using “weight” on the barbell therefore challenges the muscles most when they are at their most lengthened, while using elastic resistance tends to challenge our muscles more when they are short. This produces different effects in each case, because of the adaptations that stimulating a muscle at a certain length triggers within the muscle fiber itself.
This is why strength training using a plate-loaded barbell squat tends to produce proportionally greater gains in 1RM plate-loaded barbell squat, while strength training with a barbell squat against bands produces proportionally greater gains in 1RM barbell squat against bands.
#6. Using “vertical” or “horizontal” force vectors
When we exert force, this can be in any direction relative to our own body, and can be categorized as vertical, horizontal, lateral, and even rotational, depending on the movement.
- Vertical force vectors occur when we exert force upwards, from our feet towards our head (like a vertical jump).
- Horizontal force vectors occur when we exert force forwards, from our back towards our front (like a standing broad jump).
- Lateral force vector occur when we exert force sideways, from our middle towards our side (like a side-step or standing lateral jump).
- Rotational force vectors occur when we turn at the waist.
Each direction involves a different set of joint angles at which peak force is produced, and therefore again involves a different set of muscle lengths in each of the main muscles. And so training with different force vectors causes specific strength gains in each of those force vectors.
#7. Using stable or unstable environments
Most of the time when we lift a weight, we tend to be in either a very stable environment (using a machine) or a moderately stable set-up (using free weights). Rarely, we might be persuaded to do an exercise on an unstable surface, like a Swiss ball.
Under very stable conditions (like a Smith machine bench press), we can lift a heavier weight than we can in moderately stable, or unstable conditions (like a dumbbell bench press on a Swiss ball).
This difference in strength is largely because the need to *balance* in less stable environments requires more involvement from opposing (called antagonist) and supporting (called synergist) muscles. Initially, the activation of these muscles makes it hard to move the weight, which is why we appear to be so much weaker in unstable exercise variations.
Yet, as we practice lifting weights in less stable environments, we learn to move the weight while balancing, and so we appear to gain strength. In reality, much of that gain in strength is an improvement in balance, and so it does not transfer as well as you might expect to strength gains under more stable conditions.
Conversely, no matter how much we gain strength under stable conditions, we will struggle to display that strength under unstable conditions, until we learn to balance as well. And this is why we observe strength gains that are specific to the type of stability used in training.
#8. Muscle group
When we do an exercise, this tends to involve a number of muscles. But there are almost always a range of exercises that can be used to train the same muscle groups.
For example, the squat and the hip thrust both involve the main lower body hip extensors (adductor magnus, gluteus maximus, and hamstrings) and knee extensors (quadriceps), albeit working them hardest at different muscle lengths.
Comparing these exercises, there are important differences in the muscle lengths at which peak muscular contractions occur, and also in the coordination patterns used for each exercise. So strength training with the squat will never produce the same gains in 1RM hip thrust, compared with hip thrust training, and vice versa.
Yet, when a muscle group is trained, it will usually increase in size, and we might expect that this will produce a degree of strength gains in other exercises that use the same muscle groups. And this is exactly what researchers have found, when investigating the hip thrust and squat exercises.
What is the takeaway?
Strength gains are specific for a number of reasons, depending on the key factors that affect force production, such as muscle length, muscle contraction velocity, external load on the muscle, amount of metabolic stress, or need to balance.
Strength gains are therefore specific to whether we lift or lower a weight, move quickly or slowly, lift heavy or light weights, move through full or partial ranges of motion, lift in stable or unstable environments, use “weight” or elastic resistance, direct force vertically or horizontally relative to the body, and to which muscle groups we use in training.
Maximizing the effectiveness of a strength training program means designing it to fit the
specific goal you want to achieve.
1. Muscle action (eccentric or concentric)
2. Velocity (fast or slow)
3. Repetition range (maximum strength or muscular endurance)
4. Range of motion (full or partial)
5. Degree of stability (stable or unstable)
6. External load type (constant load or accommodating resistance)
7. Force vector (vertical or horizontal)
8. Muscle group
Functional Movement Training
This entry was posted in Functional Movement Training and tagged crossfit on by onadiva1 (updated on )
Trying to burn calories? Heed the clock
Humans’ ‘resting energy expenditure’ follows a predictable cycle, research shows.
MELISSA HEALY
A new study offers further evidence that circadian rhythms dictate not just when we feel the urge to sleep but how complex mechanisms such as metabolism operate across a 24-hour period
Next time you stagger into a Waffle House in the wee hours of the morning and order the Texas sausage egg and cheese melt (1,040 calories), consider this new research finding: At roughly that hour, the most basic operations of the human body throttle back their caloric needs by about 10% compared with the rate at which they will burn calories in late afternoon or early evening. Maybe you’d prefer to come back around dinnertime.
This pattern of calorie use doesn’t significantly vary based on whether you’re the waitress working the graveyard shift or a 9-to-5er stopping in for breakfast after eight hours of shut-eye, the researchers found. Humans’ “resting energy expenditure” — the body’s use of calories to power such basic functions as respiration, brain activity and fluid circulation — follows a predictable cycle that waxes as the day progresses and wanes as night sets in. The new study, published last week in the journal Current Biology, offers further evidence that circadian rhythms dictate not just when we feel the urge to sleep but how complex mechanisms like metabolism operate across a 24- hour period. It may help explain why people who keep irregular sleep schedules, including swing shift workers, have higher rates of obesity and are more likely to develop metabolic abnormalities such as type 2 diabetes. And it demonstrates that whether we hear it or not, our body’s clock is always ticking, locating us in our daily cycle with uncanny precision.
At “hour zero” — roughly corresponding to between 4 and 5 a.m. — our core body temperature dips to its lowest point and our idling fuel use reaches its nadir. From that point, at first quickly and then a bit more slowly, the body’s “resting energy expenditure” rises until the late afternoon/ early evening. After reaching its peak at roughly 5 p.m., the number of calories we burn while at rest plummets steadily for about 12 hours. And then, just as surely as day follows night, we start again. These new findings are a reminder that no matter how 24/7 our schedules have become, our bodies were built for a slower, simpler world in which humans moved around all day in search of food, ate while the sun was up, and slept when the sky was dark.
Today, our appetites and the all-night availability of tempting food may induce us to eat well after sundown. And our jobs may demand that we sleep during the day and wait tables, care for patients or drive trucks through the night. But our bodies still adhere to their ancient, inflexible clocks. The study’s findings also come with an implicit warning: When we disregard the biological rhythms that rule our bodies, we do so at our peril. Resting energy expenditure accounts for the majority of the minimum calories we burn in a day. Just to spend a day eating, sleeping and breathing uses up 60% to 70% of our “resting energy expenditure.” So a serious mismatch in the time when calories are consumed and the time when most of them are burned could prompt the body to make decisions — like storing calories as fat — that aren’t necessarily healthful.
The new study adds to a growing body of evidence suggesting that a good 12-hour fast, when aligned with darkness and our bodies’ nocturnal response, may be a way to prevent or reverse obesity. In lab animals and a growing number of people, Salk Institute researcher Satchin Panda has demonstrated the effect of dietary obedience to our circadian rhythms. Others have demonstrated the power of timing by showing how readily it can be disrupted. In a 2014 study, 14 lean, healthy adults agreed to turn their days upside-down over a six-day period. Fed a diet sufficient to maintain their weight, the subjects quickly adapted by turning their thermostats down. Compared with the baseline readings taken upon their arrival (when they were awake by day and asleep eight hours at night), the subjects burned 52 fewer calories on Day 2 of their swing-shift schedule, and 59 fewer calories on Day 3 of that schedule. Do that for a couple of days and you might feel a little off. Do it for months, years or a lifetime, and the result could be too much stored fat and metabolic processes that go haywire.
“One take-away is indeed that for optimal health, including metabolic health, it’s best for us to have a regular schedule seven days a week — getting up and going to bed at the same time and eating our meals at the same time,” said senior author Jeanne F. Duffy, a neuroscientist and sleep specialist at Brigham & Women’s Hospital in Boston. “We have these powerful clocks in ourselves, and they’re prepared to deal with certain events — eating and sleeping — at particular times every day. So we want them to be optimally prepared for that.” To get to these findings, the researchers had to coax seven people to spend three weeks sequestered in windowless rooms without clocks, cellphones or internet service. In what is called a “forced desynchrony protocol,” the researchers extended the subjects’ days by four hours. All got a minimum of eight hours in bed at the end of their extended day, but then woke up and marched through an 18-hour period of artificial “daylight” before being allowed to sleep again. At first, they seemed to race to keep up with this odd clock. But after three weeks of such discombobulation, subjects essentially come to rely on their own internal clocks to set the duration of their days and separate their days from nights.
The individual rhythms that each subject fell back into did not show that much variation: Without alarm clocks or other cues, they eventually found their way back to a cycle of sleeping and waking that hovered closely around 24 hours, Duffy said. By the end of Week 1, the patterns in their hour-byhour resting energy expenditure had become clear: In a span of time ranging from 23 to 24.5 hours, subjects who were disconnected from day and night cues showed patterns of resting energy use that were remarkably similar, and that followed the same daytime rise and nighttime decline. These patterns remained unchanged until the end of Week 3. Along with that were similar patterns of “macronutrient utilization.” Subjects burned the most carbohydrates early in their waking day. Carbohydrate use then declined steadily, with a small jump in the middle of the night. The burning of fat was lowest in the morning, peaked in early evening, and declined from there. “We were impressed by the fact that these patterns were so similar between individuals,” Duffy said. “That told us this was something real.” The number of calories we burn — or store as fat — is probably influenced not just by our size, what we eat and the amount of exercise we get, Duffy said. The timing of our eating matters too. When we sleep late on weekends, hopscotch across time zones, or work on schedules that have us up all night and then back on the day shift, “we’re disrupting our clocks and making our metabolisms inefficient, and in the long term, that will lead to disease,” she said. “Staying on the same schedule is the best way to prevent that.” melissa.healy@latimes.com http://enewspaper.latimes.com/desktop/latimes/default.aspx?pubid=50435180-e58e-48b5-8e0c-236bf740270e
Training Sensitive Zone – Oxygen Consumption
This entry was posted in Heart Rate / YearsOxygen Consumption and tagged Overtraining SyndromeOxygen ConsumptionTraining Sensitive Zone on by onadiva1 (updated on )
One can determine maximum exercise heart rate immediately after several minutes of an all-out effort in a specific form of exercise.
Maximal heart rate computes 220 – minus the person age in years.
Maximal heart rate during swimming and other upper body exercises will average 13 beat minutes lower.
The actual lower limit depends on the participant exercise capacity and the current state of training.
Longer exercise duration offsets lower exercise intensity.
Exercising at or at slightly above the lactate threshold provides effective aerobic training.
4 factors influence the aerobic training response:
1) The initial level of aerobic fitness
2) The training intensity
3) The training frequency
4) The training duration
Generally the higher the training intensity above the threshold the greater the training improvement for VO 2 max(maximal oxygen consumption).
Sports Nutrition: Macronutrients timing.
Sports Nutrition: Macronutrients timing.
This entry was posted in Eating balance /varietyEnergy ConsumptionExerciseMacronutrients timing and tagged Macronutrients timing on by onadiva1 (updated on )
The International Society of Sports Nutrition (ISSN) provides an objective and critical review regarding the timing of macronutrients in reference to healthy, exercising adults and in particular highly trained individuals on exercise performance and body composition. The following points summarize the position of the ISSN:Nutrient timing incorporates the use of methodical planning and eating of whole foods, fortified foods and dietary supplements. The timing of energy intake and the ratio of certain ingested macronutrients may enhance recovery and tissue repair, augment muscle protein synthesis (MPS), and improve mood states following high-volume or intense exercise.Endogenous glycogen stores are maximized by following a high-carbohydrate diet (8-12 g of carbohydrate/kg/day [g/kg/day]); moreover, these stores are depleted most by high volume exercise.If rapid restoration of glycogen is required (< 4 h of recovery time) then the following strategies should be considered:aggressive carbohydrate refeeding (1.2 g/kg/h) with a preference towards carbohydrate sources that have a high (> 70) glycemic indexthe addition of caffeine (3-8 mg/kg)combining carbohydrates (0.8 g/kg/h) with protein (0.2-0.4 g/kg/h) Extended (> 60 min) bouts of high intensity (> 70% VO2max) exercise challenge fuel supply and fluid regulation, thus carbohydrate should be consumed at a rate of ~30-60 g of carbohydrate/h in a 6-8% carbohydrate-electrolyte solution (6-12 fluid ounces) every 10-15 min throughout the entire exercise bout, particularly in those exercise bouts that span beyond 70 min. When carbohydrate delivery is inadequate, adding protein may help increase performance, ameliorate muscle damage, promote euglycemia and facilitate glycogen re-synthesis.Carbohydrate ingestion throughout resistance exercise (e.g., 3-6 sets of 8-12 repetition maximum [RM] using multiple exercises targeting all major muscle groups) has been shown to promote euglycemia and higher glycogen stores. Consuming carbohydrate solely or in combination with protein during resistance exercise increases muscle glycogen stores, ameliorates muscle damage, and facilitates greater acute and chronic training adaptations.Meeting the total daily intake of protein, preferably with evenly spaced protein feedings (approximately every 3 h during the day), should be viewed as a primary area of emphasis for exercising individuals.Ingestion of essential amino acids (EAA; approximately 10 g)either in free form or as part of a protein bolus of approximately 20-40 g has been shown to maximally stimulate muscle protein synthesis (MPS).Pre- and/or post-exercise nutritional interventions (carbohydrate + protein or protein alone) may operate as an effective strategy to support increases in strength and improvements in body composition. However, the size and timing of a pre-exercise meal may impact the extent to which post-exercise protein feeding is required.Post-exercise ingestion (immediately to 2-h post) of high-quality protein sources stimulates robust increases in MPS.In non-exercising scenarios, changing the frequency of meals has shown limited impact on weight loss and body composition, with stronger evidence to indicate meal frequency can favorably improve appetite and satiety. More research is needed to determine the influence of combining an exercise program with altered meal frequencies on weight loss and body composition with preliminary research indicating a potential benefit.Ingesting a 20-40 g protein dose (0.25-0.40 g/kg body mass/dose) of a high-quality source every three to 4 h appears to most favorably affect MPS rates when compared to other dietary patterns and is associated with improved body composition and performance outcomes.Consuming casein protein (~ 30-40 g) prior to sleep can acutely increase MPS and metabolic rate throughout the night without influencing lipolysis.
https://www.ncbi.nlm.nih.gov/pubmed/28919842
Pre and Post Workout Nutrition (Snack)
This entry was posted in NutritionObesity and tagged Balance Diet on by onadiva1
Depending on your goal, fitness need, intensity and duration of the workout, there is no a rule that can be applied to everyone, if you trying to lose weight eating before a workout will be different than if you try to get stronger and gain muscle mass. How much weight you have to lose? how hard and how long will you train? How does your body metabolize insulin levels? those factors must be kept into consideration when choosing the carbohydrates that will fuel your workout during and replenish it after. The answer to these questions will define the choice of foods and the time those foods will be ingested either before your workout begins and when your work out finishes. m.a.
Foods to Avoid (Weight Loss)
This entry was posted in Eating balance /varietyFatsHealth FoodsNutrition and tagged Body FatTo See ResultsYour Nutritional Health on by onadiva1 (updated on )
Foods to Avoid (Weight Loss)
1. French Fries and Potato Chips
(Boiled potatoes instead)
2. Sugary Drinks (soda…)
(and Sports drinks, they may be useful for athletes regular people don’t need them, Water instead)
3. White Bread
4. Candy Bars
5. Most Fruit Juices
(Fruit Juices are basically just liquid sugar, Have real whole fruit instead)
6. Pastries, Cookies and Cakes
7. Alcohol (Especially Beer)
8. Ice Cream
9. Pizza
10. High-Calorie Coffee Drinks
11. Foods High in Added Sugar
(like sugary breakfast, granola bars, flavored yogurt)
“Low-fat” or “Fat-free” foods, often add lots of sugar to make up for the flavor that’s lost when the fat is removed.
12. Most Commercial Salad Dressings
Are loaded with sugar, vegetable oils and trans fats, along with artificial chemicals
Bench Press 101
This entry was posted in ExerciseFORMMAVIDANO P.T.Training on by onadiva1 (updated on )
Grip. Hold the bar in the base of your palm, close to your wrist. Squeeze the bar.
Grip Width. Hands inside the ring marks of the bar. Vertical forearms at the bottom.
Thumbs. Wrap your thumbs around the bar. Don’t Bench Press with a thumbless grip.
Wrists. Straight line bar to wrist to elbow. Don’t Bench with bent wrists or they’ll hurt.
Elbows. About 75° out at the bottom. They shouldn’t touch your torso or flare out 90°.
Forearms. Vertical to the floor from every angle: from the side as well as from the front.
Shoulders. Keep them back, on the bench. Don’t shrug your shoulders forward at the top.
Upper-back. Squeeze your shoulder-blades together to increase stability when you Bench.
Chest. Raise it to the ceiling. Reach to the bar while you lower it. But keep your butt on bench.
Head. Setup with your eyes under the bar. Keep your head neutral. Don’t push it into your bench.
Lower Back. Natural arch. I should be able to slide my flat hand between the bench and your back.
Butt. Keep your butt on your bench when you bench. Don’t cheat by raising your butt off the bench.
Feet. Flat on the floor, not in the air. Feet under knees. Use a shoulder-width stance like on Squats.
Unracking. Unrack the weight by straightening your arms. Move the bar above your shoulder joint.
Way Down. Lower the bar to your mid-chest. Tuck your elbows in 75° while you lower the weight.
Bottom. Straight wrists, vertical forearms. Elbows in but not against your torso. Bar on mid-chest.
Way Up. Don’t pause at the bottom. Press the bar back to above your shoulders. Lock your elbows.
Lockout. Lock the bar over your shoulder joint. Lock your elbows at the top. Don’t bend them back.
Racking. Lockout with straight elbows. Move the bar back against the rack. Lower it in the uprights.
Bar Path. Diagonal line from your mid-chest to shoulders. Not vertical over shoulders, neck or chest.
Breathing. Big breath at the top, hold it on the way down, hold it at the bottom, exhale at the top.
http://stronglifts.com/bench-press/
Early Morning Training
This entry was posted in Lean Body MassMAVIDANO P.T.PRO FITNESS MAVIDANOTraining and tagged Morning Training on by onadiva1 (updated on )
When condition allow I personally like work out at 4am. On empty stomach, (may be with half on orange) this will further boost fat loss and increase the metabolic rate which tent to slow down as we age, Training on empty stomach will also utilize any food left over from the previous day. I will have my first meal at 7 am.
The four main benefit of working out in the morning:
1)Crucial hormones (i.e., testosterone) that help build muscle mass are elevated in the body. By exercising in the morning, you’re taking advantage of these naturally circulating hormones as they’re peaking, rather than later in the day when they’re lower.
2)Working out in the morning will help to boost your metabolism, allowing you to burn more calories for the rest of the day. This phenomenon is called excess post-exercise oxygen consumption.
3)Release endorphins, feel-good hormones: your mood will improve.
4)More alert, more focused during the day.
Question to Ask Yourself
This entry was posted in MAVIDANO P.T.NutritionQuestion to Ask Yourself and tagged Ask Yourself on by onadiva1 (updated on )
- Why am I eating fatty foods?
- How do I feel before and after a meal?
- Am I ready to be flexible and make better nutrition choices?
- What are my specific fitness goals?
- How important are those goals to me?
- How much am I really willing to give to achieve those goals?
- Am I ready to make health and nutrition, a long-term investment?
- To lose one to two pounds a week, adults should cut back their calorie intake by 500 to 1000 calories a day.
Activities and Energy Consumption
This entry was posted in Energy ConsumptionMAVIDANO P.T.Training and tagged Calories on by onadiva1 (updated on )
Activity, Exercise or Sport (1 hour)
130 lb
155 lb
180 lb
205 lb
| Weight lifting, body building, vigorous | 354 | 422 | 490 | 558 |
| Swimming laps, freestyle, fast | 590 | 704 | 817 | 931 |
| Swimming butterfly | 649 | 774 | 899 | 1024 |
| Walking 3.5 mph, brisk pace | 224 | 267 | 311 | 354 |
| Volleyball, beach | 472 | 563 | 654 | 745 |
| Squash | 708 | 844 | 981 | 1117 |
| Stair machine | 531 | 633 | 735 | 838 |
| Circuit training, minimal rest | 472 | 563 | 654 | 745 |
| Stationary cycling, moderate | 413 | 493 | 572 | 651 |
http://www.nutristrategy.com/caloriesburned.htm
What Is Lean Body Mass?
This entry was posted in Lean Body MassMAVIDANO P.T.Nutrition and tagged Body Mass on by onadiva1 (updated on )
Lean body mass is commonly used to describe the muscles in your arms, legs, back, neck and abdomen. But actually it also includes your heart muscle, and the tissues of your other internal organs as well as water, and bone. This is the part of your body you want to preserve or expand.
How much lean body mass you have is the most important factor in determining your metabolism (the rate at which you burn the calories). The higher the amount of your lean body mass, the higher your metabolic rate and the more calories you will burn when you are sitting or lying down. This higher metabolic rate makes it easier to maintain your weight.
Want to build up your lean body mass? The good news is that you can increase the amount and the strength of your muscles through a regular program of strength training — also known as “resistance” training.
What Encourage Our body fat Stores?
This entry was posted in Body fat StoresMAVIDANO P.T.Nutrition and tagged Fats on by onadiva1 (updated on )
Age
Gender
Positive energy balance.
Composition of foods intake.
Resting metabolic rate.
Use of fat for energy.
Ratio of fat tom lean tissue.
Variety of social and behavioural factors.
Genetics
Medications
Obesity
This entry was posted in MAVIDANO P.T.NutritionObesity and tagged Body Fat on by onadiva1 (updated on )
Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have a negative effect on health, leading to reduced life expectancy and/or increased health problems.In Western countries, people are considered obese when their body mass index (BMI), a measurement obtained by dividing a person’s weight by the square of the person’s height, exceeds 30 kg/m2, with the range 25-30 kg/m2 defined as overweight.
Dieting and exercising are the main treatments for obesity. Diet quality can be improved by reducing the consumption of energy-dense foods, such as those high in fat and sugars, and by increasing the intake ofdietary fiber.
Does Appetite Regulate What we Eat?
This entry was posted in Does Appetite Regulate What we Eat?MAVIDANO P.T.Nutrition and tagged What Regulate What we Eat? on by onadiva1 (updated on )
Appetite can be affected by a great variety of external forces environmental, psychological, and social.
Anger and appetite generally operate simultaneously.
Where food is ample merely appetite not hunger trigger eating.
Keep track of what trigger your eating for a few days is hunger or appetite?
Calcium
This entry was posted in Calcium needsMAVIDANO P.T.Nutrition and tagged Calcium on by onadiva1 (updated on )
Functions to maintain bones, blood clotting and muscle contraction.
Serves in nerves transmissions, cellular metabolism, too much fiber and vit. D deficiency may hinder absorption.
Alcoholism, cigarette smoking increase the chances of bone loss.
May reduce colon cancer.
Positive effect on blood pressure.
A common height loss and a misshapen body are common results of osteoporosis.
RDA 800 mg x day
Many good vegetable sources of calcium exist, including seaweeds such as kelp, wakame and hijiki; nuts and seeds like almonds, hazelnuts, sesame, and pistachio; blackstrap molasses; beans(especially soy beans); figs; quinoa; okra; rutabaga; broccoli; dandelion leaves; and kale. In addition, several foods and drinks, such as orange juice, soy milk, tofu, breakfast cereals, and breads are often fortified with calcium.
Numerous vegetables, notably spinach, chard and rhubarb have a high calcium content, but they may also contain varying amounts of oxalic acid that binds calcium and reduces its absorption. The same problem may to a degree affect the absorption of calcium from amaranth, collard greens, and chicory greens. This process may also be related to the generation of calcium oxalate.
Water
This entry was posted in NutritionWater needs and tagged Water on by onadiva1 (updated on )
Water contributed to change in temperature.
Helps remove waste products.
Adult need circa 1 milliliter of water per calorie expended.
2,4 liter for a 2400 calorie diet
What are Bogus Vitamins?
This entry was posted in Bogus VitaminsNutrition and tagged Vitamins on by onadiva1
Are substances that have no importance in human nutrition.
PABA Para-aminobenzoic acid
Laetrile
Bioflavonoids
Pangamic acid
Vitamins Compounds: (synthesised by the body using amino acid and glucose)
Choline
Carnitine
Inositol
Taurine
Lipoic acid
How To preserve Vitamins in foods
This entry was posted in How To preserve VitaminsNutrition and tagged Vitamins on by onadiva1
Keep Fruit and Vegetables cool. Enzyme in food begin to degrade vitamins once picked.
Refrigerate foods in moisture proof containers. Nutrients keep best at temperature near freezing high humidity and away from exposure to air.
Avoid trimming and cutting fruits and vegetables into small pieces greater surface exposure speeds vitamin breakdown by oxygen.
Outer leaf of lettuce and other green vegetables have higher levels of vitamins and minerals than inner tender leaves. outer skin of potatoes, carrots, apples have higher level of macronutriments than do inner.
Steam with very little amount of water.
Do not reheat.
Do not add baking soda
Store canned food in a cool place.
Do not expose milk to sunlight.
Should you Take Vitamins Supplements?
This entry was posted in NutritionShould you take vitamins? and tagged Vitamins on by onadiva1 (updated on )
To determine if you should take vitamins first look closely at your diet, if your diet follows the Food Pyramid Guide you probably will meet your needs. Women with heavy menstrual flows may need some iron.
Buyer be ware, the most expensive Vitamin is biotin so watch for inexpensive fillers. Biotin promote the the synthesis of glucose, fatty acid, and DNA, and help to break down some amino acid, is found in eggs yolk, peanuts, and cheese.
http://www.choosemyplate.gov/food-groups/
FACTS on Vitamins
This entry was posted in FACTS on VitaminsNutrition and tagged Myths on by onadiva1 (updated on )
Vitamins yield no energy nor provide unusual level of well being.
Its rare for anyone to need higher level of vitamins behind the RDA to maintain health.
Crop can’t grow in depleted soil, if a nutriment will be low the yield will be low but the vitamin content will be normal.
Synthetic vitamins are identical to natural.
Vitamin C does not protect from cold.
The more Vitamins not the better.
You can get enough vitamins from the food you eat.
Vitamin supplements are not needed to protect against harmfull chemicals/ pollution.
Guidelines for Healthy Adults
This entry was posted in Guidelines for Healthy American AdultsMAVIDANO P.T.Nutrition and tagged AHA on by onadiva1 (updated on )
American Heart Association
The following guidelines are consistent with those promoted the organization:
• Eat a nutritionally adequate diet consisting of a variety of foods.
• Reduce consumption of fat, especially saturated fat, and cholesterol.
• Achieve and maintain an appropriate body weight.
• Increase consumption of complex carbohydrates and dietary fiber.
• Reduce intake of sodium.
• Consume alcohol in moderation, if at all. Children, adolescents, and pregnant women should abstain.
• Elimination of cigarette smoking
• Appropriate levels of caloric intake and physical activity to prevent obesity and reduce weight in those who are overweight
• Consumption of 30% or less of the day’s total calories from fat
• Consumption of 8% to 10% of total calories from saturated fatty acids
• Consumption of up to 10% of total calories from polyunsaturated fatty acids
• Consumption of up to 15% of total calories from monounsaturated fatty acids
• Consumption of less than 300 mg/d of cholesterol
• Consumption of no more than 2.4 g/d of sodium
• Consumption of 55% to 60% of calories as complex carbohydrates
• For those who drink and those for whom alcohol (ethanol) is not contraindicated, consumption should not exceed 2 drinks (1 to 2 oz of ethanol) per day
Tip for Reducing Saturated Fat
This entry was posted in MAVIDANO P.T.NutritionTip for Reducing Too Much Fat and tagged Tip for Reducing Fat on by onadiva1 (updated on )
- Steam, boil, or bake vegetables; or for a change, stir-fry in a small amount of vegetable oil.
- Season vegetables with herbs and spices rather than with sauces, butter, or margarine.
- Try lemon juice on salads or use limited amounts of oil-based salad dressing.
- To reduce saturated fat, use margarine instead of butter in baked products and, when possible, use oil instead of shortening.
- Try whole-grain flours to enhance flavors of baked goods made with less fat and cholesterol-containing ingredients.
- Replace whole milk with skim or lowfat milk in puddings, soups, and baked products.
- Substitute plain lowfat yogurt, blender-whipped lowfat cottage cheese, or buttermilk in recipes that call for sour cream or mayonnaise.
- Choose lean cuts of meat.
- Trim fat from meat prior to eating (either before or after cooking).
- Roast, bake, broil, or simmer meat, poultry, or fish.
- Remove skin from poultry prior to eating (either before cooking or after cooking).
- Cook meat or poultry on a rack so the fat will drain off. Use a nonstick pan for cooking so added fat will be unnecessary.
- Chill meat or poultry broth until the fat becomes solid. Spoon off the fat before using the broth.
- Limit egg yolks to one per serving when making scrambled eggs. Use additional egg whites for larger servings.
- Try substituting egg whites in recipes calling for whole eggs. For example, use two egg whites in place of each whole egg in muffins, cookies, and puddings.
Mind and Body
This entry was posted in ExerciseMAVIDANO P.T.Mind and BodyTraining and tagged Mind on by onadiva1 (updated on )
You must consider that in the beginning you are training the mind as well as the body. The mind, after all, makes you want to
train; it turns on the body. Because the mind motivates you to train the body, you have to train the mind first. If the mind
doesn’t want to lift weights, the body won’t lift them.
Once you’ve gained mastery over it, channeling its powers positively for your purposes, you can do just about anything.
The secret is to make your mind work for you—not against you. This means constantly being positive,
constantly setting up challenges you can meet—either today, next week, or next month. “I can’t. . .” should be permanently
eliminated from your vocabulary, especially from your thoughts.
A Reason
This entry was posted in A Reason why!ExerciseMAVIDANO P.T.Training and tagged A Reason on by onadiva1 (updated on )
You should know why you are going to start training. This is one of the most important steps in initiating a successful training program.
You should not go to the gym because somebody says, “Hey, you’re a slob. You ought to do some weight
training and get in shape.” That isn’t a good reason, because you would be trying to satisfy someone else’s wishes, not your own.
You should have a very good reason why you want to get into weight resistance training. The best thing to do is to sit down
and say to yourself, “What do I want to get out of it? What is my goal?”
Be honest. Honesty is the key to how much you can improve.
Body Types
This entry was posted in Body TypesExerciseMAVIDANO P.T.Training and tagged Analyze Yourself— on by onadiva1 (updated on )
The Ectomorph: A thin person with a light bone structure and long tenuous muscles. The ectomorph has a tough time gaining
weight and building strength.
The Endomorph: A stocky person with thick bones and a general
tendency to be round and stout. The endomorph will gain fast and be able to handle heavy training. His body is more likely
to remain blocky and muscular without showing great cuts or definition.
The Mesomorph: Anatomically, the ideal body for weight resistance training. The mesomorph has a large frame and the capacity
for becoming muscular fast. You can improve your body. All that you should look for in
training with weights is that you should achieve 100% of your potential. That potential will varies greatly among three body types
and individuals within each type. Most people are a combination of characteristics from more than one type.
Advices About Training
This entry was posted in Advices About TrainingExerciseMAVIDANO P.T.Training and tagged Training on by onadiva1 (updated on )
1. Give your full concentration to each exercise. Feel what the exercise does to your muscles as you move.
2. Good form is more important than the number of repetitions. Add more resistance as you get stronger, but never at the
expense of good exercise form.
3. After your workout stand in front of a mirror and check your body. Do a few poses. Make an honest assessment of your
progress.
4. Maintain a positive mental attitude at all times.
5. You must eat well and get adequate sleep when you are on a serious bodybuilding program. You need eight to nine hours of
sound, restful sleep every night. Mending and growth take place during these periods of rest. If for some reason you miss your
quota of sleep, take a half-hour to one-hour nap after you get home from work. This will refresh you, help you recuperate
more fully, and speed your progress. If you want—build a great body, —if you want it badly enough and are willing to work for it with all your heartyou will.
Gym
This entry was posted in ExerciseGymMAVIDANO P.T.Training and tagged Choosing a GYM on by onadiva1 (updated on )
You’ll be doing at least a one-hour workout in the beginning, and eventually a two-hour workout, so it’s important that you
choose a place where you feel one hundred percent comfortable and where you will be inspired to do hard work.
One consideration in evaluating a gym is who works out there. If you are a bodybuilder it helps if a lot of bodybuilders are training for competition.
That’s the kind of atmosphere you want. You can relate to these people and let them guide you in attaining the proper workout
spirit. I personally choose the places with heavy wheels and cables and machines, heavy-duty stuff that looks like torture equipment.
That kind of gym gives me the incentive to do a serious workout. I’ve found that, generally speaking, home gyms can have a negative effect on concentrated training.
Your kitchen and living room are too close. You find yourself thinking, “Should I do another set or should I …?”
There are too many distractions. But if you make the commitment of traveling to the gym for half an hour, you will most likely decide that you’re
going to put in some work so you won’t have gone there for nothing. The gymnasium you choose should have good ventilation.
Next to your mental attitude, plentiful oxygen is actually the most important thing while you’re training. Without an adequate
oxygen supply you will tire easily and be unable to handle a vigorous one- or two-hour workout. The gym should be cool—it it’s too hot you
will grow languid and feel your strength has been sapped. Preferably you should get fresh air, not air-conditioned air.
Training Partner
This entry was posted in ExerciseMAVIDANO P.T.PartnersTrainingTraining Partner on by onadiva1 (updated on )
I have found that the best way to get great workouts is to have an enthusiastic training partner. You’ll be amazed at how much
harder and faster you can work when you have someone to work out with. A good training partner pushes you to handle more poundage and gives you the incentive to grind out more reps per set with a minimum of rest pauses in between (which is real quality training). Workouts are more fun with a partner as well as more competitive. On those days when you feel lazy, your partner pushes you to keep working hard, and you end up with a good workout instead of an incomplete one.
Form
This entry was posted in ExerciseFORMMAVIDANO P.T.Training and tagged Proper Form on by onadiva1 (updated on )
ALWAYS remember this: It isn’t how much weight you handle but rather how much weight you
handle in the correct form that will give you the best BODY.
Muscle Awareness
This entry was posted in ExerciseMAVIDANO P.T.Muscle AwarenessTraining and tagged Gym on by onadiva1 (updated on )
Before you begin your workouts sit down for a few moments and think about your body. Let your mind get in touch with your
muscles. During the day you probably think about everything except training your body. You shouldn’t just hurry to the gym
from a business deal and start doing a bench press. Not only will the exercise do you no good, it may actually injure you. The
mind doesn’t work like that. You should allow it a few minutes to adjust to the idea of training. It is especially valuable now to be
aware of your body, mind and muscles, separately and as a single unit. Start with your calves. Feel them, flex them. Work up from
there.
Abdomen
This entry was posted in AbdominalsExerciseMAVIDANO P.T.Training and tagged Abs on by onadiva1 (updated on )
Well-sculptured, highly defined abdominals give the physique a more finished appearance than any
other muscle group. In any competition, if your abdominal region has a slight layer of fat on it, you might as well forget about winning that shows.
Sharply defined abdominals are a must for maximum impressiveness.The entire abdominal region needs to be thoroughly exercised to get rid of all the visible surface fat. The following exercise routine can give your midsection sensational cuts. However remember that without a correct diet no amount of exercise will achieve the desired washboard look.
SIT-UPS—KNEES BENT—LEG RAISES—KNEES BENT—DRAGON FLAG (favorite)
Dragon Flag
HOW TO DO IT: Lie faceup on a bench and grab the bench next to your ears so that your elbows are bent and your upper arms are next to your head. Your hands are there simply for support — don’t pull with them or you’ll wrench your neck. Use your core to roll up onto your shoulders until your body is straight and perpendicular to the ground –basically, you’re stacked on top of your shoulders. From here, slowly lower your body using your core, maintaining a straight body line. Work toward bringing your body down until it’s hovering just above the bench. Then bring it back up to the start and lower slowly again.
Biceps
This entry was posted in BicepsExerciseMAVIDANO P.T.Training and tagged Biceps Training on by onadiva1 (updated on )
To some people the biceps are the symbol of strength. Everybody can relate to arms. Arms are one of the most impressive
parts of the body, the part everybody wants to see. When somebody says, “Show me your muscles,” you don’t show your calves.
You automatically lift up your arm and flex your bicep. A lot of attention should be put into arms so they look good.
Note: One thing about the biceps—you need to relax them completely between repetitions. Stand with your arms limp, and
the outside of your hands turned toward the thighs. This gives the blood a chance to flow freely through the biceps. While working the muscles remember to turn your wrist, stretch your biceps and flex them when you reach the top position.
BARBELL CURL—STANDING—DUMBBELL CURL—SITTING—RESTRICTED INCLINED DUMBBELL—CONCENTRATION CURLS
The Pump
This entry was posted in ExerciseMAVIDANO P.T.THE PUMPTraining and tagged Workout on by onadiva1 (updated on )
The BEST WAY you can get a pump is by going through your workout at a fast pace. I don’t mean to do the individual exercises fast, but to
move from one set to the next without undue delay. If you sit around for two minutes after each set and wait until your body relaxes,
you’ll never get the tight, full feeling of the pumped-up muscle. It’s better to handle less weight and move fast than to handle more weight and exhaust yourself.
Mental Attitude
This entry was posted in ExerciseMAVIDANO P.T.Training and tagged Positive Attitude on by onadiva1 (updated on )
You must approach all of your training with a positive mental attitude and the firm conviction that you will succeed. Visualize the body you
want and then train relentlessly until you get it. Be explicit. See yourself with that body, cut up and toned to an ideal state. Tell
yourself it’s possible. Then work to make it happen. Do not underestimate the part your attitude plays in bodybuilding.
Mental strain and worry can drain the body and adversely affect both your workouts and muscular growth. A good
positive mental attitude ought to go beyond the gym. It should extend to your eating habits, your sleeping habits, and the way
you conduct your life in general. Use the time on the way to the gym to outline some immediate
goals for yourself, to decide what you want to accomplish in this particular workout session. Don’t just go to the gym and say,
“Oh, no, another workout.” Your attitude should be: “Okay, this is another training session, and today instead of a 200-pound
bench press I’ll do 205 pounds. I feel stronger today; I can do it. I can do more chin-ups. I can do more sit-ups.”
How You the Buyer Can Evaluate a Claim?
This entry was posted in False ClaimsMAVIDANO P.T.Nutrition and tagged Buyer BEware on by onadiva1 (updated on )
Do you notice inconsistency?
Do reliable references support the claims?
Beware of:
Testimonials about personal experiences.
Disreputable publications.
Lack of evidence or supporting studies made by other scientists.
Examine the background philosophy of of the individual organizations or publications making the claims.
Usually a reputable author is one who educational background or affiliation is with a reputable national university or medical center that offer courses in the field of nutrition, medicine or closely allied specialty.
Avoid practitioners that prescribe vitamins supplement for everyone or who sell them in connection with they practice.
Examine, product label carefully, and be skeptical of any product promotions not clearly stated on the label.
Scientist normally report they studies in reputable scientific journals.
Recognizing The Quack
This entry was posted in MAVIDANO P.T.NutritionQuack and tagged Quackery on by onadiva1 (updated on )
Beware of promoters who profess the following without scientific evidence:
- Particular food can cure specific diseases.
- Many harmful food should be eliminated from your diet.
- Only natural food should be eaten.
- Modern processing methods strip the nutritional value from food.
- Sugar is a deadly poison.
- Stress greatly increases your need for nutriments.
Food Fads are irresistible to many… let the buyer beware!
When are Supplements Warranted?
This entry was posted in Are Supplements Warranted?MAVIDANO P.T.Nutrition and tagged Supplements Warranted on by onadiva1 (updated on )
In same specific cases, use of vitamins and minerals supplements should be considered, however medical doctor recommendation should be sought in most cases. The following condition may merit supplementation:
- Women who bleed excessively during menstrual period may need more iron.
- Pregnant or lactating women may need extra iron, calcium, and the vitamin folate.
- People with low energy intake(1200 kcalories or less) need a range of vitamin or minerals. This include elderly people who perform little physical activity.
- Same vegetarian may need extra calcium, iron, zinc, and vitamin B12 (B12 is found in appreciable amount only in animal products).
- Newborns under the directions of a physician, need a single dose of vitamin K to last until diet and synthesis of bacteria suffice.
- People of specific illnesses or diseases and those on certain medications may need supplementation of specific vitamins and minerals under direction of a physician.
Touting nutriments as a cure for many diseases is quackery.
Are natural vitamins superior to the synthetic vitamins superior? NO. The body cannot tell the difference, the only difference is PRICE.
The process of science applied nutrition. Only after careful and thorough analysis does a research finding deserve to influence our food choices.
Pharmacy typically carry hundreds of supplements, many are completely useless, they seems to profit from public confusion.
Are There True Health Foods?
This entry was posted in Health FoodsMAVIDANO P.T.Nutrition and tagged Health Foods ? on by onadiva1
First the term “Health Food” is inherently misleading. All food eaten in moderation can be healthful in the context of a balanced diet.
What is Organic?
This entry was posted in MAVIDANO P.T.NutritionOrganic and tagged Organic Foods on by onadiva1 (updated on )
Organic is a labeling term that indicates that the food or other agricultural product has been produced through approved methods. These methods integrate cultural, biological, and mechanical practices that foster cycling of resources, promote ecological balance, and conserve biodiversity. Synthetic fertilizers, sewage sludge, irradiation, and genetic engineering may not be used.
You’re in the supermarket eyeing a basket of sweet, juicy plums. You reach for the conventionally grown stone fruit, then decide to spring the extra $1/pound for its organic cousin. You figure you’ve just made the healthier decision by choosing the organic product — but new findings from Stanford University cast some doubt on your thinking.
They did not find strong evidence that organic foods are more nutritious or carry fewer health risks than conventional alternatives, though consumption of organic foods can reduce the risk of pesticide exposure.
“There isn’t much difference between organic and conventional foods, if you’re an adult and making a decision based solely on your health,”
Can You Spot A Quack?
This entry was posted in MAVIDANO P.T.NutritionTo Spot A Quack and tagged Quackery on by onadiva1 (updated on )
Quacks are people who exaggerate health claims. By following quack advice you can lose considerable money and damage your health.
They use testimonials and anecdotes to support they claims.
They promise quick , dramatic, miraculous cure.
They say that most diseases is caused by faulty diets and can be treated with nutritional methods.
In the literature they use or write they cite few scientific studies to support the product or claims.
Claim that natural vitamins are better than synthetic ones.
They tell you not to trust the medical community.
They claim that modern food processing methods and storages remove all nutriment value from foods.
They recommend that everyone take vitamins and health foods becouse diet alone does not supply the nutriments.
Unsounds nutritions claims enter your world daily through radio, television, newspaper books and magazine.
Organically grown produce?
Natural Food?
Are there true health foods?
Whats on the Label?
This entry was posted in LabelsMAVIDANO P.T.Nutrition and tagged Labels on by onadiva1
- Serving Size
- Servings per Container
- Total kcalories and kcalories from fat per serving
- Total fat, Saturated fat, cholesterol, sodium, protein, and total carbohydrates in sugars and dietary fiber
- Amounts of Vit. A and C, Calcium, and Iron
Sugar free: less than 0.5g per serving
Calories free: fewer than 5 kcalories per serving
Low Calories: 40 kcalories or less per serving
High Fiber: 5g or more per serving (the definition of low fat must appear next to the high fiber claim)
Fat Free:Less than 0.5 g per serving / Saturated fat free: Less than 0.5 g per serving / Low Saturated fat: 1g or less / Low Fat: 3 g or less
Cholesterol Free: Less than 2 milligrams
Low Cholesterol: 20 mg or less
Sodium Free: Less than 5 mg per serving / Low sodium 140 mg or less / Very low sodium 35 mg or less
Should you Stretch ?
This entry was posted in ExerciseMAVIDANO P.T.Should you StretchTraining and tagged Stretching on by onadiva1 (updated on )
Stretching can help improve flexibility, and, consequently, range of motion in your joints. Better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion and enabling your muscles to work most effectively.
Stretching also increases blood flow to the muscle. Increases blood and nutrient supply to muscles, thereby possibly reducing muscle soreness.
- To reduce muscle tension
- To increase Range of Motion
- To increase circulation of blood
- To increase energy levels
- To decrease your risk of injury!
Vegetarian High Protein Combinations
This entry was posted in MAVIDANO P.T.NutritionVegetarian High Protein Combinations and tagged Vegetarian High Protein on by onadiva1 (updated on )
- Corn and beans
- Brown rice and beans
- Oat bran and soy milk
- Buckwheat and millet
- Brown rice and green peas
- Tofu or Tempeh on whole wheat bread
- Whole grain bread and peanut butter
- Yogurt with walnuts
- Tofu with tahini (sesame seed paste)
- Brown rice with almonds, cashews or pecans
- Avocado, sprouts & almond butter on whole wheat bread
- Chickpea hummus (made with sesame seed paste) on pita
Do I Need to Lift Weights?
This entry was posted in ExerciseMAVIDANO P.T.Training and tagged Training on by onadiva1
Strength training is extremely important in order to promote the maintenance and production of lean muscle tissue and tone. Simply put, without regular strength training the muscles become soft and take on a flabby appearance. Furthermore, the hormonal effects associated with moderately heavy strength training are influential in the breakdown and utilization of body fat and in the retention of calcium in osseous tissue (bone tissue). Regular strength training also promotes and maintains a healthy libido.
What Foods to Buy at The Store?
This entry was posted in Foods to BuyMAVIDANO P.T.Nutrition and tagged Foods to Buy on by onadiva1 (updated on )
- Dairys
- Milk: Select nonfat, 1% or 2% milk
- Cheese: Choose cheese with less than 5 grams of fat per ounce. If no nutritional information is available, buy cheese made from part skim milk. Try nonfat cottage cheese. Here are some good brands: Alpine Lace, Borden’s Lite Line, Kraft Light, Laughing Cow, Lifetime, and Weight Watchers.
- Yogurt: Choose nonfat or low fat yogurts.
- Margarine: Use the lowest fat versions and buy the tub version.
- Deli
- Luncheon Meats: Choose meats that have 2 grams of fat or less per serving.
- Hot Dogs: Pass on all of them. Even the turkey and chicken versions are loaded with fat.
- Fresh Pasta: This is a quick cooking alternative. But limit filled pasta, such as tortellini or ravioli. They may be high in fat.
- Meats
- Beef: The three leanest cuts are top round, eye of round, and round tip.
- Chicken: Buy skinless or remove the skin.
- Fish: Avoid breaded or pre-fried.
- Pork: Select tenderloin or Canadian bacon rather than regular bacon.
- Turkey: Beware of processed cuts such as turkey bologna.
- Breads and Cereals
- Bread: A whole grain should be the first ingredient, and 2 grams of fat per slice is the maximum. Include bagels, pita bread, and English muffins.
- Bread Products: Beware of high fat breads such as croissants, pastries, doughnuts, biscuits, and scones.
- Cereals: Choose cereals with at least 4 grams of fiber and less than 5 grams of sugar per serving.
- Crackers: Buy low fat crackers.
- Canned Foods
- Beans: Stock up on beans. Even canned pork and beans are low in fat. Vegetarian refried beans are also low in fat.
- Fruit: Select only those labeled “packed in own juice” or “no sugar added”. Beware of “light syrup” because of the added sugar.
- Juice: Tomato or vegetable juice is a quick way to meet your vegetable quota. But these juices are also high in salt, so don’t become overly reliant on “liquid vegetables”. Make sure fruit juice is 100% juice rather than a sugar beverage with a hint of juice.
- Soups: Steer clear of cream soups. Instead, choose broth-based varieties such as minestrone, chicken noodle, and vegetable soup. Look for lower salt varieties if you are watching your sodium intake.
- Produce
- You can not go wrong here. Load up! Try the convenient packed, fresh vegetables that are washed and ready to go.
- Miscellaneous
- Peanut Butter: By the natural style brand and pour off the oil.
- Tuna: Buy water packed.
- Frozen Deserts: Stick with 100% juice bars, sorbet, frozen yogurt, and light ice cream that have 5 grams of fat or less per serving which is 1 scoop or ½ cup.
Food Labels
This entry was posted in Food LabelsMAVIDANO P.T.Nutrition and tagged Food Labels on by onadiva1 (updated on )
Reading Food Labels
- Ignore the front of food labels. Instead, turn to the nutritional information.
- Always check the fat content in foods. There should not be more than 3 grams of fat for every 100 calories.
- A food is considered low in sodium if it has 140 milligrams or less of sodium per serving. Aim for no more than 2400 milligrams of sodium per day.
- Cereals will usually provide information on sugar content. Less than 5 grams, a 1 teaspoon of sugar, per serving is acceptable.
- Foods that contain 3 grams or more of dietary fiber can be considered good fiber sources.
Fat?
This entry was posted in FatsMAVIDANO P.T.Nutrition and tagged Fat in food on by onadiva1 (updated on )
One of the most powerful ways to win the war against excess body fat is eating five or six small meals a day. This guards against producing new fat cells by eliminating large intakes of food at one time. By spacing smaller meals throughout the day this reduces the hormonal signal that causes fat cells to divide and multiply. When eating these smaller more frequent meals it is best to choose foods high in protein and complex carbohydrates but low in fat. Examples would be fish, skinless chicken and skinless turkey and lean well trimmed red meat. Vegetables oils, such as olive oil sunflower seeds oil low fat dairy products, all fresh fruits and vegetables, unrefined grains and cereals, legumes such as lima beans, lentils, green, peas, kidney beans and raw unsalted nuts are other excellent examples. The good fats are polyunsaturated fats . Coming from plants and fish. Olive oil and salmon are good examples of unsaturated fats. Polyunsaturated fats can help lower the levels of bad LDL cholesterol while maintaining high levels of beneficial high-density lipo-protein HDL cholesterol.
It is good to remember that the secret to success in most everything is moderation. This is certainly true when it come to sound nutritional practice.
Suggested Behavior For Weight Loss
This entry was posted in MAVIDANO P.T.NutritionSuggestions For Weight Loss and tagged Behavioral Suggestions on by onadiva1 (updated on )
Shopping
Shop for food after eating
Shop from a list; do not buy irresistible “problem” foods
Avoid ready to eat foods
Put off shopping till absolutely necessary
Plans
Plan to limit food intake as needed
Substitute exercise for snacking
Eat meals and snacks at scheduled times; don’t skip meals
Activities
Store food out of sight, preferably in the freezer, so that impulse eating is discouraged
Eat all food in the same place (for example in the kitchen not in front of the tv)
Keep serving dishes off the table, especially sauces and gravies
Use smaller dishes and utensils
Holiday and parties
Drink fewer alcoholic beverages
Plan eating behavior before parties
Eat a low calorie snack before parties
Practice polite ways to decline food
Don’t get discourage by an occasional set back
Eating Behavior
Put fork down between mouthfuls
Chew thoroughly before taking the next bite
Leave same food on the plate
Pause in the middle of the meal
Do nothing else while eating (e.g.,reading, watching television)
Reward
Solicit help from family and friends and suggest how they may help you
Help family and friends provide this help in the form of praise and material rewards
Use self monitoring records as basis for rewards
Plan specific rewards for specific behaviour (behavioral contract)
Self monitoring
Diet Diary ( very important…)
Note time and place of eating
List type and amount of food eaten
Record who is present and how you feel
Use diet diary to identify problem areas
Cognitive restructuring
Avoid setting unreasonable goals
Think about progress, not shortcomings
Avoid imperatives like ‘always” and ‘never”
Counter negative thoughts with positive restatements
Read this list again, and again not negotiable…
Is Weight Gain Inevitable as You Age?
This entry was posted in Age and Weight GainExerciseMAVIDANO P.T. and tagged Aging on by onadiva1 (updated on )
Most people get fatter as they get older…but they don’t have to. It is a matter of reduced physical activity levels and lower metabolic rate caused by a loss of lean body mass [muscle].
The lifelong loss of lean body mass reduces our basal metabolic rate as we age. It’s a very subtle change that begins between ages 20 and 30. The percentage of body fat gradually increases, and it produces an ever-decreasing calorie requirement. That’s because fat cells burn fewer calories than muscle cells. And a lower metabolic rate means that unless you eat less, you’ll gain weight over the decades.
But exercise can mount a two-pronged attack on middle-age spread and muscle loss. Any activity makes you burn more calories (so you’re less likely to wind up with an excess). And strength-training can offset the loss of muscle mass.
Is it True That The More I Sweat The More Fat I Lose?
This entry was posted in ExerciseMAVIDANO P.T.Sweating Exercising and tagged Sweat on by onadiva1 (updated on )
Not at all! The harder you work out, the more calories you’ll burn within a given period and thus the more fat you stand to lose. But how much you sweat does not necessarily reflect how hard you’re working. Some people tend to sweat profusely due to heavy body weight, poor conditioning, or heredity. And everyone sweats more in hot, dry weather or dense clothing than in cool, humid weather or porous clothing. (You may feel as if you’re sweating more in humid weather; but that’s because moist air slows the evaporation of sweat.)
Exercising in extremely hot weather or in a plastic “weight loss” suit will indeed make you sweat heavily and lose weight immediately. But that lost weight is almost entirely water; the pounds will return when you replenish your fluids by drinking after the workout. Further, you could develop heat exhaustion if you push yourself too hard in extreme heat or in plastic clothes. which prevent sweat from evaporating and, in turn, cooling you off.
How Do I Get Rid of Flabby Arms?
This entry was posted in ExerciseMAVIDANO P.T.Rid of These Flabby Arms and tagged Flabby Arms on by onadiva1 (updated on )
One of the biggest exercise myths is that you can lose fat in an area of the body by strength training or exercising that specific body part. The truth is that “spot reducing” and “spot toning” do not work, because we cannot dictate from where our bodies will decide to oxidize fat, nor can we change fat into muscle. Doing triceps press-downs will not decrease the amount of fat clients have on the backs of their arms any more than doing crunches will decrease the amount of fat clients have on their stomachs.
As your clients age, their skin will become less elastic and thus conform less to their arms. So “flabby arms” are somewhat a product of age. Any exercise that decreases body fat percentage will help your clients lose fat on their arms, just as it will help them lose fat from other areas of the body.
How Long Do I Need to Be Training Before I See Results?
This entry was posted in ExerciseHow long do I need to be activebefore I see results?MAVIDANO P.T.Training and tagged To See Results on by onadiva1 (updated on )
Once you start being physically active, you’ll begin to see results in just a few weeks. You may feel stronger and more energetic than before. You may notice that you can do things more easily, faster, or for longer than before. As you become more fit, you may need to make your activities more challenging to see additional results. Faster result are also compounded by following the right diet. Research shows that changes in the structure of your muscle can occur in as little as two weeks after starting a training program. How fast and how much you increase your strength depends on your initial level of strength and your potential for improvement.
Should You Follow a Vegetarian or a Vegan Diet?
This entry was posted in Follow a Vegetarian or a Vegan dietMAVIDANO P.T.Nutrition and tagged Vegetarian or a Vegan on by onadiva1 (updated on )
While I am not yet a Vegetarian nor a Vegan, I do include several vegetarian meals in my weekly plan, and I do encourage Vegetarian diets, which contain no meat (beef, pork, poultry, or fish and shellfish), and are naturally low in saturated fat, high in fiber, and full of vitamins, minerals, and cancer-fighting compounds. A multitude of scientific studies have shown that vegetarian diets have remarkable health benefits and can help prevent certain diseases, such as cancer, diabetes, and heart disease. I do recommend vegetarian diets as a way of improving general health and preventing diet-related illnesses.
Vegan diets, which contain no animal products (meat, dairy, eggs, or other animal products), are even healthier than vegetarian diets. Vegan diets contain no cholesterol and even less fat, saturated fat, and calories than vegetarian diets because they exclude dairy and eggs. Scientific research shows that health benefits increase as the amount of food from animal sources in the diet decreases, making vegan diets the healthiest overall.
How to Eat a Balanced Diet?
This entry was posted in Eating balance /varietyMAVIDANO P.T.Nutrition and tagged Balance Diet on by onadiva1 (updated on )
One good way to achieve balance in the diet is to select foods from the five major food group every day.
These group are as follows:
1) Bread, cereal,and other grain based products.
2)Vegetables.
3) Fruits.
4) Milk, cheese,and other dairy products, such as yogurt.
5) Meats, fish, poultry, and dry beans and peas.
Choosing foods from the 5 groups will ensure that we receive the essential nutriments.
Control portion size so that balance and variety are possible.
Fine tune it.
Use sugar in moderation, use salt and sodium in moderation, choose plenty of vegetables , fruits, and grain products. Choose foods low in Fats Saturated Fats, and Cholesterol.
- 4 calories per gram of protein
- 4 calories per gram of carbohydrate
- 9 calories per gram of fat
What Should I Eat to Maintain Nutritional Health?
This entry was posted in MAVIDANO P.T.What Should I Eat to Maintain Nutritional Health and tagged Maintain Nutritional Health on by onadiva1 (updated on )
You may be surprised to learn that what you should eat is exactly what you have heard many times before — a great variety of foods balanced in moderation with each other.
However, a recent survey conducted by the American Dietetic Association showed that two out of five people in the united States believe that following a healthful diet means giving up food they enjoy. To the contrary, a healthful diet requires only some simple planning and doesn’t have to mean deprivation and misery. Besides eliminating favorites foods typically does not work for “dieters” in the long run. The best plan consist of learning what the basis of a healthful diet are: a variety of foods from all food groups that provides a balance of foods within each food group, and eating all foods in moderation.I continually stress these aspects of a healthful diet, variety, balance, and moderation…
What Influences Our Food Choices?
This entry was posted in MAVIDANO P.T.NutritionOur Food Choices and tagged Food Choices on by onadiva1 (updated on )
Our daily food choices have a lot to do with our age, gender, genetic makeup, occupation, lifestyle, where we live, and our family and cultural background.
Also religious beliefs, food flavor appearances, nutritional knowledge, current health status, peers influences, income and others. We eat primarily for nourishment, but food symbolize also much of what we think about ourselves. We can use food to project a desired image. We cope with stress and tension by eating or not eating. Food can be used as a reward, or to celebrate national holidays and religious feast days. If we take a moment to reflect we can see the truth in the above statement as it applies in our life. Its useful to know which foods are really important and necessary to us and which are not so important, keep one and discard the other it. — This if we will ever succeed in making a lasting changes with our body weight management and in longevity in general .
A Fountain of Youth?
This entry was posted in MAVIDANO P.T.Nutrition and tagged Long Life on by onadiva1 (updated on )
While most of us wish for a long life, we do not like to think of ourselves as suffering poor health when we are old. But we can only truly enjoy long life if we are productive and free from illness. Rather than suffer the ravages of heart disease, stroke, diabetes, osteoporosis, and other chronic diseases from age 50 or 60 years until death, we should strive to be as free of diseases as possible and to enjoy vitality even in the last several years of life. Greater physical well – being contributes to a state of physical, mental, and social well-being. Aging is a natural process: your body cell age no matter what health practice you follow. But to a considerable extent you can choose how fast you age throughout your adult years. Genetic background has a great effect, but you also have same control in the matter. How you act now is important to your later health. Successful aging is the goal. You can choose to age fast or to age slow. That is where exercice came into play, exercise can and in most cases will allow successful aging.
How Aware are You of Your Nutritional Health?
This entry was posted in MAVIDANO P.T.Nutrition and tagged Your Nutritional Health on by onadiva1 (updated on )
Judging from the response of over half the people in severals large survey, Americans and Europeans are concerned about good nutrition and have a general awareness of possible health hazards from overeating, especially the danger of too much fat, sodium, and Calories. But many people just aren’t willing to critically examine their own foods habits. While they may be concerned, they don’t necessarily make changes to improve their diets. Most people enjoy eating and cooking, but they don’t think of or use the principle of nutritional science to change their life. I hope you will!
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PERSONAL TRAINING ( by Massimo Avidano) 