Is your life busy and packed with more obligations and activities than you can possibly do justice to? Sure it is – almost everyone's life is like that today. So if you can take a simpler approach in any aspect of your life, that's a definite plus.
of those life areas is the one involving nutrition, fitness, and
weight loss. As with most things, the simple, common-sense approach
is the one that will work best over the long haul. So here are the
nutrition secrets to fat loss and fitness ("secrets"
because they are hidden away in the forest of trends and fads and
obscured by popularized bad science).
the Long View to Make Lifestyle Changes
let's be clear that your goal really isn't weight loss. It is,
rather, fat loss – losing fat while while maintaining or increasing
muscle mass to both look better and feel better. And what's the
hardest thing about losing fat? Foregoing favorite foods and living
on tiny salads? Counting calories while subsisting on stems and
twigs? Having no life because you spend hours every day sweating away
at the gym?
it's none of that . . . really.
hardest part of losing weight and getting in shape is shedding the
wrong ideas and attitudes. And the main one, the primary American
myth, is that there is some quick fix – some pill or system or
secret application – that will cure your problems and help you
achieve your goals.
Consider modern Western medicine. We like to think there is a quick fix – a pill, an antibiotic, a drug, something – that will cure
condition and make all the unpleasant symptoms go away. But it
usually doesn't work that way (and that's why holistic, homeopathic
method is gaining so much ground now). That's how we see things,
problem is that this same attitude is rampant in the world of health
and fitness. You know, if you can find just the right secret diet or
the perfect workout regimen, everything will be just find. But it
just ain't so.
loss, fitness, and muscle gain should actually be secondary goals
achieved over time by effective and persistent lifestyle changes.
Lead a healthier life, and the fat will disappear . . . over time.
And there are health benefits even if you don't fully achieve your
high-profile studies have shown that many
people who have attempted and yet failed to lose weight still live
longer than those who didn't make the attempt owing to healthy
lifestyle changes. In addition, thin people who look healthy may not
be all that healthy after all. Remember all those runners dropping
like flies a couple of decades or so ago? Weight loss, if achieved in
the wrong way, can even have a negative impact on your health.
all this means, then, is that you should shoot for better health
first. And doing that can be remarkably easy and simple. All it takes
is long-term commitment to improving health through increased
activity and an improved diet. With this approach, slower but
longer-lasting weight loss is the usual natural result. And the
results are usually much easier to hang onto.
take at look at these nutrition tips . . . .
Extremes and Excess
first thing to keep in mind is that you should avoid any extremes and
excess (except for dramatic, short-term results in special cases). An
example here is the so-called keto diet everyone is raving about
today. Sure, you can lose weight with a protein-dominant, almost
no-carb keto diet, but it can be dangerous and have detrimental
effects on your health if practiced for very long.
remember the low-fat craze that swept the nation in the 1980s?
Everyone was suddenly afraid of consuming fat and turned to
hours-long aerobic workouts. And what were the results? A lot of
skinny people with little muscle and still a lot of fat on their
bodies. And there was a rash of high-profile runners who dropped dead
from heart attacks.
then there are eggs. Just a few years ago, they were absolutely evil,
except for a limited amount of egg white. But that's all gone now.
Today, you are encouraged to eat eggs because they are a good, cheap
source of protein and good fats, and the yolks contain valuable trace
common sense, moderation, and gradual progress always win the day.
Be Afraid of Fat
how did we arrive at our irrational prejudice against fats?
all dates back to a slipshod study conducted by Ancel Keys not long
after World War II. The media and medical community latched on to his
study, promulgated the flawed findings, and foisted it all (under
pressure from certain lobbies) on the American public. Keys' study
concluded that a low-fat diet was the key to a long and healthy life,
especially a healthy heart. But he cherry picked his findings and
left a lot of important data out.
deliberately ignored certain populations: 1) those that ate a lot of
fat, but still had a low incidence of heart disease and 2) those
where people consumed very little fat and still had a high rate of
heart disease. So his facile conclusion that the way to a healthy
heart is through very low fat consumption was mistaken. There's just
a lot more to the story.
renowned proponent of consuming healthy fats Dr.
Udo Erasmus had this to say: "We just finished a study with
a mixture of oils that has everything good in it—none of the bad
stuff that we should be avoiding anyway. And we had world-class
athletes. We put them on a tablespoon per 50 pounds of body weight
per day of this oil blend mixed with food spread over the course of
the day. Their average increase in stamina was over 40%, and some of
them had over a 50% increase in stamina. That's pretty close to what
you get with steroids."
the truth is you need plenty of the good fats for optimal health,
weight loss, and strength and muscle building.
for the Optimal Diet
with respect to the larger aspects of diet, you should eat a balanced
diet (nothing extreme or faddish) that is optimized to help you
achieve your fitness goals. The general breakdown (though with
adjustments to take into account individual differences and needs)
goes like this . . .
Diet and Caloric Percentages
Protein – 30%
Carbs – 45%
Fats – 25%
Fruits with low sugar content and high in anti-oxidants
not rocket science, just common sense and balance.
a balanced diet was once plenty adequate to meet all our nutritional
needs, that may not always be the case today. Crops grown in
nutrient-depleted soil with the aid of chemical fertilizers are just
not as nutrient rich as they should be. And if you add to the mix
strenuous exercise and the stress of modern lifestyles, diet alone
may not provide all the nutrients and in the quantities you need.
Supplementation, then, might be a good idea, at least as an
inexpensive insurance policy. For example, you might consider
supplementing at least with . . . .
B Vitamins – The B vitamins (thiamin, riboflavin, B-6, B-12, and folate) are essential for proper functioning functioning of the body in several areas and are needed for cell repair and production. Supplementing with B vitamins has also been linked to higher levels of athletic performance.
Vitamin C – This vitamin is important in repair of connective tissue and helps bolster the immune system. Because vitamin C is also an anti-oxidant, it can aid in reversing some of the oxidative damage that results from strenuous exercise.
Calcium – Calcium is often overlooked in supplementation regimens for sports and fitness. But for woman and people involved in contact or other high-impact sports, extra calcium is important for bone health and repair.
Kind to Your Joints
you're engaged in any kind of exercise, then your joints are going to
take a beating. And if you jog or engage in cardio, your knees and
hips will take a brutal beating. So it's a good idea to ensure the
health of your joints with some supplements, such as . . .
Glucosamine – Glucosamine aids in maintenance and repair of cartilage, slows breakdown of cartilage, and, it’s claimed,
stimulates cartilage growth.
Chondroitin – Chondroitin sulphate promotes hydration of cartilage for better joint mobility and reduction of abrasion damage.
MSM – Methylsulfonylmethane, as the name suggests, is a sulfur compound, and sulfur is a component of collagen—the protein in connective tissue. MSM is good for joints because it promotes a healthy inflammation response.
clinical evidence for the effectiveness of these supplements is
inconclusive and ambivalent. Some studies suggest they work while
others say they have little to no effect. Still, there is plenty of
anecdotal evidence from users that these joint supplements help
reduce pain and keep joints healthy.
Your Workout Attire and Accessories
you get the right attitude, implement an optimal diet, and get some
supplements, you know you need to exercise. For most of us, that
means going to the gym – because when we pay for that monthly gym
membership, we're more likely to work out so that we don't waste that
then you'll need the right attire and the necessary accessories.
Whether it's bandanas,
you'll find it at Wholesale
For Everyone – with significant savings on even single items.