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Sunday, 30 May 2010

Nuts Prevent Heart Attacks

A review of 25 studies shows that eating nuts (including peanuts) lowers cholesterol to help prevent heart attacks (Archives of Internal Medicine, May 10, 2010). Eating an average of 2.5 ounces of nuts per day lowers total cholesterol 5.1 percent, LDL (the bad cholesterol) 7.4 percent, and triglycerides 10.2 percent. It even lowers Lp(a), a genetic component of cholesterol that increases risk for strokes and heart attacks in young people. The more nuts a person eats, the lower the cholesterol. Those with the highest bad LDL cholesterol had the greatest lowering when they ate nuts.

An earlier review of five large epidemiologic studies and 11 clinical studies showed that eating nuts reduces risk for heart attacks (Nutrition Reviews, May 8, 2001). The most improvement came from eating two ounces (four tablespoons) of nuts five or more times a week. Eating an ounce of nuts more than five times a week can result in a 25 to 39 percent reduction in heart attack risk.

Nuts are a rich source of monounsaturated fatty acids. Before the bad LDL cholesterol can form plaques in arteries, it must be converted to oxidized LDL. LDL formed from monounsaturated fat is highly resistant to oxidation, so the LDL is less likely to be converted to its form that damages arteries. The nuts in these studies included almonds, brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, walnuts, and peanuts. Among Americans, peanuts account for approximately half of all nuts consumed.

Friday, 28 May 2010

Summer Body Sculpting Plyometric Workout

A summer body sculpting plyometric (jumping) workout will blast more fat because it is very intense! And, one-legged plyometric exercises are more intense than two-legged exercises. Shorten and intensify your workouts with jump training (plyometrics)! Plyometric workouts also blast more fat and calories during and after your workout!



If you're having trouble sculpting your butt, hips and thighs then you need to do more jump exercises.

Bodyweight plyometric workouts are advanced workouts. You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed jump training is not for you.

Try this plyometric workout (take little or no rest between exercises):

--jump rope, two feet, full speed, 1 minute
--squat jumps (pictured above), 10, full speed
--lunge jumps, 10, full speed
--tuck jumps, 10, full speed
--jumping jacks, 30 seconds, full speed

Rest 1 minute between circuits. Repeat the circuit 2 more times--20 minutes total workout time. Take more rest between exercises or circuits if needed.

Try bodyweight plyometric workouts to blast more fat this summer!

Get Your Summer Body On! Get My Fitness Hut's 30-Minute Summer Sculpting Workouts!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Thursday, 27 May 2010

Summer Body Sculpting Eating Tips

Help sculpt your summer body by eating fresh and light. It will help you stay more alert during those hot summer days. The easiest way to get sleepy in the afternoon is to eat a 1000 calorie triple cheeseburger! That's a good way to pack on the body fat too!

You're on the run alot during the summer right? Pack your meals with healthy foods that are easy to prepare or eat. Pack your smoothies, nuts, yogurt, finger sandwiches, kiwi fruit, cantaloupe, green salads, fruit juices (not sugary), etc.

Eat more foods that have high water content. This will help you stay hydrated in the heat and eat less. Foods such as fresh fruits and vegetables are examples. These types of foods help you to feel fuller (satiety) while eating fewer calories. For instance, grapes with the same caloric amount as raisins will provide more satiety and theoretically help you eat less the rest of the day.

Here are some other summer eating tips:

1. Eat small meals every 3-4 hours (starting with breakfast) to keep up your energy and to keep your metabolism humming along. When you skip meals, your body slows down its metabolism to conserve energy and store fat.

2. Avoid grazing or haphazzard eating. Do this by planning and packing your meals for the day. This way, you are more likely to stay with your meal plan. Otherwise, you may end up eating fast food or overeating.

3. Eat protein with every meal. Protein helps you feel fuller for a longer period of time, helps keep blood sugar levels from spiking and repairs your muscles after a tough workout.

Get Your Summer Body On! Get My Fitness Hut's 30-Minute Summer Sculpting Workouts!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Strenuous Exercise Prolongs the Lives of Cells

Italian researchers showed that after running a marathon, a person's lymphocytes live longer (BMC Physiology, May 2010). This could help to explain why exercisers live more than 12 years longer than those who do not exercise (British Journal of Sports Medicine, March 2008).

Every cell in your body has a programmable cell death called apoptosis. For example, skin cells live 28 days and then die. Cells lining the inside of your mouth and intestines live 48 hours, and your red blood cells live 120 days. When cells become cancerous, they live forever. They lose apoptosis and forget to die. Cancer cells then transfer to other tissues to prevent them from functioning. For example, breast cancer cells become so abundant that they may travel to your liver and damage it so you lose liver function. They travel to your brain and you lose brain function. Cancer cells kill by preventing other tissues from functioning in your body.

What would happen if your cells lived longer than they are supposed to, but still retained apoptosis and died, only later than they normally do? Perhaps you would live longer. This study shows that running a marathon prolongs the life of cells by increasing many of the messenger chemicals associated with delayed apoptosis, including SIRT1 (an enzyme that contributes to longevity).

Shortened telomeres (chromosome caps) represent aging. An earlier study showed that fifty-year-old competitive marathon runners have telomeres that were almost the same length as those of 20-year-old runners on the German National Team, and more than 40 percent longer than those or inactive men of the same age (Circulation, December 2009; reported in the February 10 eZine)

Wednesday, 26 May 2010

Top 5 Summer Body Sculpting Cardio Exercises

Some cardio exercises sculpt your body better than others. For sure, don't waste too much time with long cardio sessions! You will get more heart-health and body sculpting benefits from short, interval cardio workouts.



Get outside and exercise! Get off the cardio machines and enjoy the fresh air.
If you know me at all, you know I prefer to exercise outdoors! Have fun this summer with your cardio! Get off the machines, be creative and keep burning body fat!

Here are some top cardio exercises that sculpt your body:

1. Run sprint intervals on grass or in sand if you're at the beach! Sprints are absolutely one of the best ways to blast fat and sculpt your body. You don't have to be fast, just run as fast as you can! The sessions only need to be 20 minutes.

2. Play on a rec soccer, flag football or basketball team. The continuous jogs and sprints are great fat burners and its fun.

3. Jump rope every day for at least 15 minutes. Jumping rope is absolutely one of best ways to sculpt your body. Jump rope intervals work best. You could jump rope for 30 seconds and walk for 30 seconds. Do that rotation for 15 minutes and you're done. The faster you can jump rope the better!

4. Do cardio blasts between each weight training set. Its a great way to get in your cardio. Good cardio blast exercises are squat jumps, run-in-place, jumping jacks and tuck jumps.

5. Biking in the great outdoors! A great fat-burning exercise for any season. Again, intervals work great with biking also.

Come up with your own fun, fat-burning exercises for the summer! Just get moving already!

Get Your Summer Body On! Get My Fitness Hut's 30-Minute Summer Sculpting Workouts!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Tuesday, 25 May 2010

Summer Body Sculpting Tips

My Summer Body Sculpting Tips will show you how to shape and tone your body all day---not just during your workout! Hey gang, get active during these warm months! As you can see by the picture below, I love to ride my bike in the summer. Its a great way to help sculpt your body in the summer and there's more daylight to take advantage of evening ride time.



Take advantage of all the time you have available to you during the day to burn more fat and sculpt your body! I will assume you know that you MUST follow your fat burning meal plan to be successful with any fitness program!

Here are some Summer Body Sculpting Tips!

Posture – Sitting, Standing, Walking and Running - Brace your torso all the time (like you’re preparing to take a punch in the gut). This is great core work all day, every day!

Running and Jump Training – Running and jump exercises activate the bulkier, shapely fast-twitch muscle fibers. Sprints are great and so are plyometric exercises (squat jumps are an example) when you are physically ready for them.

Jump Rope Exercises – Jump rope is a very underrated exercise that is good for fat burning, total body sculpting, hand-eye coordination and balance. You can jump rope every day (two feet, one foot, shuffle, slalom, alternating feet, etc.). Speed jump roping is even better!

Medicine Ball Exercises Play with your medicine balls as much as possible! Medicine ball exercises are athletic in nature and shape your body in all 3 planes of motion. Do as many of these exercises in a standing position to burn more fat and better sculpt your body. These exercises are good for warm-up and workouts.

Bodyweight Exercises – Squats, Lunges, Pull-ups, Chin-ups, Triceps Dips on Bars, Pushups, Planks, Bridges, Cobras, Mountain Climbers, etc. really burn fat and naturally sculpt your body. Bodyweight exercises force you to balance and stabilize your body with no help from machines! And you can do them at home while watching television!

So you see, you can do much more than your 40-50 minute workout to burn fat and sculpt your body! Get started today!

Get Your Summer Body On! Get My Fitness Hut's 30-Minute Summer Sculpting Workouts!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Monday, 24 May 2010

Summer Body Sculpting Workouts

You can sculpt your summer body anywhere, anytime. With the busy summer months on the way, you don't have to skip your workouts. Do you have 30 minutes to workout? Of course you do! My Fitness Hut's Summer Sculpting Workouts are only 30 minutes. You will burn fat with these intense workouts. Start getting your summer body on now!



Everything is usually free and easy in the summer so keeping up with exercise and eating right is a huge challenge! Since the clothes are looser and skimpier, you want to look good, right?! Well, take some steps to start getting in shape for the summer.

If you will be traveling this summer, you can still exercise and do everything you need to do this summer! Just take 30 minutes to get in your body sculpting workout.

For me, summer is my favorite time to workout because I love to workout in 100 degree heat.....I'm a little wacky so I realize this doesn't work for many people. For one, allergies are a big problem for many people so outdoors workouts can be a big problem.....others hate the scorching heat! Just work out early morning, late evening or at night. Just get it done!

Get Your Summer Body On! Get My Fitness Hut's 30-Minute Summer Sculpting Workouts!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Friday, 21 May 2010

Weight Loss Failure Autopsy

Doing an autopsy on your weight loss failure(s) can be a huge benefit. The only way to improve is to know where you went wrong. Getting at the truth behind your weight loss and subsequent weight gain can sometimes be painful. But autopsies are sometimes that way.

The bottom line: you want a healthy, lean body that will give you the best chance to live healthy for a long time! You need to know the reasons why your weight loss and fat loss efforts failed.

As a personal trainer, I have seen many reasons why people fail at weight loss and fat loss. Some are:

1. You MUST make a real commitment to change eating habits and exercise habits. A real commitment always includes willpower to succeed. That means you won't quit even if you lose some battles along the way. One bad day or bad week won't stop you---you will get back up and keep trying. Its also called perseverance.

2. You try to lose weight all by your lonesome. You need help to accomplish your weight loss goals. That could be a trainer, a friend, a spouse or other family member. Research proves that those who have weight loss buddies are more likely to succeed.

3. Some people are haphazard with workouts and eating habits. Consistency is critical if you want to succeed.

4. You have the wrong workout routine and you're stuck doing the same workout week after week (with little or no results). It matters how you workout. A personal trainer can offer valuable guidance and feedback.

5. You're not working hard enough. It takes hard, smart work to change your body composition. Unfortunately, some people are kind of lazy.

6. You're depending on a fat-burner supplement, powder or weight loss patch to change your body! Stop wasting your money! See number 5.

7. If you are afraid to set goals for fear of not reaching those goals, then you will find some way to sabotage your efforts. For example, you set low goals or no goals and that's what you achieve---very little!

8. If you have low self worth, it will affect everything you do (including your efforts to change your body and lose weight). Somehow, you must workout because you're worth it and its good for your health and lifestyle. This is a very positive behavior and will lead to permanent lifestyle changes.

9. You experienced quick weight loss without exercise and without fat loss. In other words, you didn't change your body. You didn't build muscle. You lost muscle mass. The weight came back on with a vengeance when you started to eat again (and not starve yourself).

10. You can do your own weight loss and weight gain autopsy. It will be well worth your time. Ultimately, you will succeed if you learn from your failures. You can do it!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Thursday, 20 May 2010

Bicycle Riding Posture

Recreational bicycle riders probably should not try to tuck their heads down in the form of racers. A study from Trinity College in Dublin, Ireland shows that "aerodynamic position" (with the head down near the handlebars) causes bicycle riders to tire earlier when they ride fast (European Journal of Applied Physiology, March 2010 and January 2006). Researchers compared how quickly cyclists tired during high-intensity cycling at constant speed in upright and supine postures. During the fatigue tests, riders performed a 10-second all-out effort followed by riding at a fast speed for 50 seconds. They repeated the all-out, 10-second bursts every minute until they couldn't go fast any more. Riding supine caused a drop in power and fatigue earlier than riding upright.

Riding bent over can reduce lung capacity in cyclists who have not trained in an aero position and adapted to it. The limiting factor in how fast a person can ride is the time it takes to move oxygen from the air you breathe into your muscles. If your lung volume is diminished, you take in less oxygen and tire earlier.

Then why do virtually all bicycle racers try to ride lower and lower? Because air resistance slows you down and the lower and narrower you ride, the less air pushes against your body. When you pedal on level ground with no wind blowing, 60 percent of your energy is directed to overcome air resistance against your body. Ed Pavelka, a world-class endurance bicycle racer, says: "The fastest speeds in cycling are obtained on aero bikes with the handlebar well below the height of the saddle. Fatigue is caused by the duration and intensity of effort, and reducing the work you have to do against air resistance is more important than anything else."

If you are not a bicycle racer, you will probably be more comfortable and ride longer if you don't try to get as low as possible. To receive Ed Pavelka's free weekly newsletter, with great information for racers and recreational riders, go to http://www.roadbikerider.com/newsletter.htm

Side Squat To Tone Hips, Glutes And Thighs

The side squat will help you tone your hips, glutes and thighs faster. The side squat will improve your overall lower body strength, especially in the frontal plane of motion.





1. Grab a medicine ball and stand with your feet wider than a normal squat. Point your feet slightly outward. Brace your core (as if taking a punch to the gut).

2. Without moving your feet, keep your chest up, shoulders back and lunge to the right.

3. Drive upward back to the standing position. Repeat the movement to the left side and back up to the standing position. That is 1 repetition.

The side squat is similar to the side lunge except you don't move your feet.

Add the side squat to your workout routine to better shape and tone your lower body.

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss and Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Wednesday, 19 May 2010

Lateral Cone Hops Burn Leg Fat

Use lateral cone hops to burn leg fat and improve your strength and power in the frontal plane of motion. Hops and jumps are very intense exercises that activate that bulkier, shapely fast twitch muscles fibers in your butt, hips and thighs.



The frontal plane is an imaginary bisector that divides the body into equal front and back halves. The motions primarily involve abduction and adduction (side-to-side motions).

Abduction takes your limb away from the midline of your body and adduction takes your limb closer to the midline of your body. Examples include exercises performed on hip abductor and hip adductor machines. Other frontal plane motions would be lateral lunges, dumbbell lateral shoulder raises and lateral spinal flexion.

Lateral cone hops are done as fast as possible. Also, your feet should remain on the ground as little as possible as you do the hops. Focus on hopping (not jumping) from side to side (on the balls of your feet) with very little vertical height. You are working to improve lateral strength and power with this exercise and not vertical power. Do 8-10 repetitions per set.

As you progress, you can begin to do single leg lateral cone hops. Train hard, safe and burn more leg fat!

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Tuesday, 18 May 2010

Lateral Tube Walk Tones Lower Body

The Lateral Tube Walk is a strength exercise that tones your lower body. It also looks like an easy exercise to perform. Don't be fooled by appearances. When done correctly, the lateral tube walk will challenge your strength (especially in the frontal plane), endurance and balance.



The lateral tube walk will strengthen and tone your butt, hips, core, adductors (inner thighs) and outer thighs.

Do the exercise this way:

1. Attach the resistance band just above each ankle. Place your feet shoulder-width apart with your knees slightly bent and your back straight.

2. Maintaining good posture, step your right foot out to the side about 2 shoulder-widths apart. Then, step your left foot inward until your feet are again shoulder-width apart. Your knees should remain aligned over your feet during the exercise. It is important to not let your knees "cave in" or spread outside your feet. Also, keep your glutes contracted during the exercise.

3. Do 10-15 steps in the same direction and repeat in opposite direction. That is one set. Do 2-3 sets.

If you've never done the lateral tube walk, try it during your next workout. It is an exercise you should do on a regular basis.

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Monday, 17 May 2010

Shuttle Runs Burn Fat Faster

Use shuttle runs to burn fat faster and really lean and tone your body. Shuttle runs are proven fat burners and would be a great change of pace exercise for you, if you are ready for advanced exercise.



Shuttle runs are effective fat burners because of at least three mechanisms:

1. Interval cardio - Research has proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fat loss, fitness and heart health. The progression of your cardio exercise should be low-intensity aerobics to moderate/high-intensity aerobics to high-intensity anaerobic exercise.

2. Speed - Sprinting activates your bulkier, shapely fast twitch muscle fibers. These fast twitch muscle fibers lie dormant when you do slow-paced cardio sessions (hint). Sprinting will really burn the fat on your butt, hips, thighs, hamstrings and lower legs. Fat will also be burned on your upper body. You don't have to be fast, just run as fast as you can during the shuttle.

3. Sudden changes in direction - This adds more intensity to an otherwise intense form of exercise. Shuttles will improve your dynamic balance, power and coordination.

Try these two shuttles in your workouts to burn more fat:

Speed Shuttle Drill or 5-10-5 Cone Drill (see picture above) - Place three cones in a straight line, 5 yards apart. Start in a 2-point or 3-point stance at the middle cone. Run as fast as you can to the left cone (5 yds) and touch ground, run as fast as you can to the right cone (10 yds) touch ground and finish running through the middle cone. That's one repetition. Rest 1 minute between sets. Do 8-10 sets per workout session if you are doing this for cardio exercise.

Speed Endurance Shuttle Run - Place cones at 5, 10, 15, 20 and 30 yards. Sprint to the 5 yard cone and sprint back to the start. Then, sprint to the 10 yard cone and sprint back to the start. The same would be done at the 15, 20 and 30 yard cones. That is one set. Rest for 2 minutes between sets. Do 5-6 sets.

Add shuttles to your exercise mix and you will start to see your body toning up faster.

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Saturday, 15 May 2010

Muscles: Incredible Health Benefits

Almost all people should do some form of strength training as they age. Aging causes loss of muscles which increases your risk for metabolic syndrome, diabetes, obesity, heart attacks and premature death (Sports Medicine, May 2010). Contracting muscles remove sugar from the bloodstream to prevent high blood sugar levels which damage every cell in your body.

The authors reviewed the world's literature and found 13 placebo-controlled studies of the effect of lifting weights on health in later life. Weight lifting reduced HbA1c (a measure of cell damage caused by sugar stuck on cells), body fat, and systolic blood pressure. It did not affect diastolic blood pressure, triglycerides, HDL, LDL or total cholesterol.

The only way you can enlarge muscles is to exercise them against progressive resistance. However, a recent report explains why middle-aged people are at such high risk for injury when they start a weightlifting program (American Journal of Lifestyle Medicine, May 2010). To enlarge muscles, you have to lift weights heavy enough to cause pain while you lift. This damages muscle fibers. Your immunity responds to this cell damage as it responds to an infection: with pain, swelling, and increases in white blood cells, cytokines and blood flow. You usually recover within hours or days. However, if you repeat a heavy workout before you recover from the previous one, it takes longer to recover and the tissue weakens, rather than being given time to heal and become stronger. You develop a condition called inflammation in which your immunity stays active all the time and attacks your own body (in the same way that it attacks invading germs) to prevent healing. Older people have exaggerated changes of inflammation in their muscles (American Journal of Physiology - Regulatory, Integrative and Comparative Physiology, April 2010). If you continue to take stress and recover workouts over many months and years, your muscles become stronger and heal faster so you can lift heavier weights to grow larger muscles.

If you are a middle-aged person who wants to start a weight lifting program to gain the incredible health benefits of being stronger and having larger muscles, and at the same time, avoid the extremely high rate of injury in older weight lifters, you should avoid lifting heavy weights when your muscles feel sore and are still damaged from your previous intense workout. Check with your doctor to see if you have any condition that could be aggravated by lifting weights.

The first rule is that beginners should lift light for several months before they try to lift heavy. Join a gym and use 10 to 20 machines every day. Pick the heaviest weight that you can lift 10 times in a row comfortably without hurting, and do this every day. If you feel sore, take a day or more off. As it becomes easier to lift a weight, increase the repetitions until you can lift that weight 25 times in a row without discomfort.

After you have followed this program for several months, you are probably ready to lift heavier weights that cause pain while you lift them. Unfortunately, the correct way to grow muscles also puts you at increased risk for injuring yourself. Pain is necessary for the muscle damage to grow larger and stronger muscles. I recommend getting special instruction on how to perform multiple sets that hurt, using proper form to minimize the risk of injury. Many lifters pick the heaviest weight that they can lift 10 times in a row, do three sets of 10 and feel very sore in their last set. After an intense workout, you should not lift heavy again until the soreness goes away. More

Friday, 14 May 2010

Metabolic Circuit Training Burns Fat

Metabolic circuit training will burn fat like crazy and get you in peak condition. You will make improvements in resting heart rate, strength, muscle mass, cardiac output and blood volume. Your body fat will definitely decrease at a faster rate.



Metabolic circuit training is an advanced form of high intensity exercise (strength circuits and interval cardio circuits). Metabolic circuit training is a popular and effective method for sports teams. If you play on a rec league basketball, soccer or flag football team, metabolic circuit training would be ideal. You would also lessen your chances of injury. Many weekend warriors get hurt because they aren't in condition to play a sport at full speed.

Many sports such as football, basketball and soccer require different levels of strength, speed and power. For example, soccer requires constant running---jogging, half-effort sprints and maximum effort sprints. Football requires short bursts of power, sprints, jogs back to the huddle and endurance. Football also requires relative strength, which is the strength level per unit of bodyweight. Basketball requires repeated sprints, jumps and sub-maximal effort runs and cuts during the game.

If you play in a flag football league, your metabolic training could be set up to mirror the passing plays found in a 4 quarter game. Sprints, shuttles, jogging and rest periods could be used to metabolically train your body. The goal is for you to be physically fit to play your sport without injury.

As for metabolic circuit resistance training, you want your strength circuits to be set up to last no more than 30 minutes. High intensity-type exercises are ideal for metabolic resistance training. Choose exercises that help you live and play the way you want....so, exercises like squat jumps, lunges, step ups, sprints, shuttles, jump rope, pushups, rows and presses all work.

At My Fitness Hut (includes Her Fitness Hut and Sports Fitness Hut), I have designed all of my exercise programs based on a Fat Blaster Athletic Training System, which will give you metabolic fitness based on your goals. Everyone is an athlete. There are varying degrees of athletic training---some techniques are more intense than others. I tailor the program to your fitness level and/or limitations.

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Thursday, 13 May 2010

Avoid Summer Weight Loss Gimmicks

There will be summer weight loss gimmicks aplenty, as usual. You don't have to fall for the weight loss traps. Never think short-term when it comes to weight loss. You can lose 20 pounds in 2 weeks but your body won't look lean and healthy. And, you will feel horrible. You don't just want to lose weight for summer, you want a lean, healthy body for life.

Start exercising today toward your goal of fat loss and permanent weight loss.

The quick weight loss gimmicks lead to yo-yo dieting and even more weight gain! There are no quick solutions to permanent fat loss and weight loss.

Make the commitment to change your eating habits permanently even if you have to take small steps to get it done! And mix in regular weight training (including bodyweight exercises) and interval cardio. This is the proven recipe to give you the toned, healthy body you want and need.

Advertisements such as "lose 30 pounds in 30 days," sends a message that has a short-term solution to your weight problem. Why? Because weight lost that quickly (without regular exercise) will be mainly lost muscle mass instead of fat mass (this will slow down your metabolism). You also might be very ill after losing that much weight in such a short period of time.

It's not going to help you much if your body looks good (for the summer) but your health and quality of life is a total wreck! Exercise hard and smart. Build a foundation for your body.

Forget the commercials that say "lose 30 pounds in 30 days...." You will put that weight back on (and more) because your body composition (less fat, more lean muscle mass) has not changed!

Get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course to show you how to start building the body you need and want! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Wednesday, 12 May 2010

Start Exercising Again, Today

Today is the best day to start exercising again! It doesn't have to be anything special, just get started exercising! Has your "I'll start exercising again next week" turned into next year? And, you still haven't really started exercising regularly? One of the biggest barriers to getting anything started is procrastination! Jumpstart your exercise now!



Whatever you do, don't look for a quick, easy solution to fitness and weight loss. The quick weight loss gimmicks lead to yo-yo dieting and even more weight gain! There are no quick solutions to permanent fat loss and weight loss.

You could start today with a 20-minute walk. Do this walk every day, somewhere, at some point (the mall, at work or the park works). You can break it up into two 10-minute walks if you want. Do this walk for 1 week and you'll see how much better you feel!

Start something new with your eating habits this week! Like, severely limit your sugar intake this week and try to replace sugars with fresh fruits, vegetables and whole grains. Just this one change will help you feel better and start you on your way to losing weight and burning fat.

Get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Tuesday, 11 May 2010

Salt for Warm Weather Exercise

This month, two major reports in medical journals claim that getting people to reduce their intake of salt will save lives, prevent heart attacks and markedly reduce health costs (Annals of Internal Medicine, April 2010; NEJM, April 22, 2010). That may be true for many people who do not exercise, but for heavy exercisers and athletes, particularly those who are also vegetarians, it can cause cramps, fatigue, injuries and even death.

During World War II, Dr. James Gamble of Harvard Medical School showed that salt (sodium) is the only mineral that people need to be concerned about when they work or exercise for long periods in hot weather. After Gamble published his studies, people who work in the heat were given salt tablets, which is such a concentrated form of salt that they can cause nausea and stomach irritation. In the 1960s, doctors became concerned that too much salt can cause high blood pressure, so they started recommending low-salt diets.

Excessive intake of salt causes high blood pressure in some, but not all, people. High blood pressure increases risk for heart attacks, strokes, and kidney damage. Many middle-aged people who start an exercise program lose their tendency to develop high blood pressure when they take in extra salt (Journal of Human Hypertension, May 2006).

Not taking in salt when you exercise for more than two to four hours can prevent you from retaining the water that you drink. It can also block thirst, so you may not know that you are dehydrated. Thirst is a late sign of dehydration. You lose water during exercise primarily through sweating, and sweat contains a far lower concentration of salt than blood. So during exercise, you lose far more water than salt, causing the concentration of salt in the blood to rise. A person will not feel thirsty until the concentration of salt in the blood rises high enough to trip off thirst osmoreceptors in the brain, and it takes a loss of two to four pints of fluid to do that.

You need salt to retain the fluid you drink while exercising. In one study, female competitive distance runners took in drinks with different concentration of salt during a four- hour run (British Journal of Sports Medicine, August 2003). Ninety-two percent of those who took in plain water with no additional salt developed low blood levels of salt. Taking in fluid without also taking in adequate amounts of salt dilutes the bloodstream, so that the concentration of salt in the blood is lower than that in brain cells. This causes fluid to move from the low-salt blood into the high-salt brain, causing the brain to swell which can cause seizures and death. However, the low salt syndrome, hyponatremia, that can kill athletes is usually caused by taking in far too much fluid, rather than from not taking in enough salt. Taking extra salt just prior to competition can help you exercise longer and harder (Medicine and Science in Sports and Exercise, January 2007; Clinical Journal of Sport Medicine, January 2007). Athletes who took the extra salt had larger blood volumes and greater endurance. Salt makes you thirsty earlier so you drink more, and salt in your body holds water so you have more water available to meet your needs. Salty drinks taste bad, so it is easier to meet your needs with salted foods. If you plan to exercise for more than a couple hours in hot weather, drink one or two cups of the liquid of your choice each hour and eat a salty food such as salted peanuts.

Taking extra salt during prolonged exercise increases thirst so you drink more fluids, and prevents blood salt levels from dropping so low that you can become tired, develop muscle cramps, and even die. You can keep yourself fresh during extended exercise by eating foods with salt and drinking frequently, before you feel hungry or thirsty. Once you feel hungry or thirsty, you will find it very difficult to regain your strength. Commercial sports drinks help increase endurance by their caffeine, sugar, salt, and to a lesser degree, protein content. It is unlikely that any other component improves performance (The Physician and Sportsmedicine, April 2010).

What exercisers and athletes should do: I recommend that you buy a blood pressure cuff and take your blood pressure a few times a week before you go to bed. If your blood pressure remains above 120 systolic, you have high blood pressure and should check with your doctor. The amount of salt people need varies greatly from person to person. If you exercise regularly for more than a couple hours, particularly in hot weather, you need extra salt. You also need more sugar in hot weather to increase endurance. When you run out of sugar stored in muscles (glycogen), your oxygen requirements rise significantly and you have to slow down. We drink Pepsi and eat salted peanuts on long rides in the summer. You may prefer pretzels or any other salty snack.

Lose Weight With Challenging Exercises

If you want to lose weight and burn fat, do more challenging exercises! Challenge yourself with exercises that test your balance, coordination, strength and flexibility! Step "outside the box" and try new exercises. If you do, I guarantee you will lose more weight and burn more fat!



Try some of these challenging exercises:

1. Incorporate many one-legged exercises such as power step ups (pictured above), single leg squats, single leg good mornings, single leg medicine ball exercises, etc. These types of exercises are more intense than two-legged exercises.

2. Include exercises with your eyes closed to improve limb position sense (proprioception). This will also help you burn more fat and calories!

3. Exercise your body in all 3 planes of motion to improve multi-planar balance. An example would be a grouping of walking lunges, side lunges and transverse lunges.

4. Exercise on different surfaces such as grass, sand, astro-play and soft surfaces to add more challenge.

5. Do combinations of one-arm and one-leg exercises such as single leg squat-to-single arm shoulder press.

6. Jump rope every day using different variations---two feet, one foot, shuffle, etc. Jumping rope is one of the best body coordination exercises out there. And, speed jump rope is even better to burn more fat.

7. Quickness and agility drills will burn fat like crazy and improve your dynamic balance.

Balance training also improves your core strength.

Challenge yourself more and watch the weight and fat melt away!

Get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Monday, 10 May 2010

Burn Fat Exercising Major Muscle Groups

Burn more fat by exercising major muscle groups, not by working out longer! Maximize your time in the gym and get the results you want! The quality of your workouts are better than the quantity of your workouts!



Have you been working out for 2 long hours per session with little or no results?! Shorten your weight training workouts to 50 minutes or less and ramp up the intensity! In other words, work harder (on major muscle groups) for a shorter period of time and you'll get more fat burn and calorie burn during and after your workout!

Do as many compound strength exercises (with weights or bodyweight) standing up as possible. These types of exercises work major muscle groups and many times are full-body strength exercises. Squats, deadlift, lunges, standing bentover rows, squat-to curl-to press and bench press are great examples. Full-body core exercises like planks and side planks work well also. Spend less time posing on "mirror exercises" like bicep curls, calf raises and tricep extensions.

Here is a good fat-burning workout:

Do each exercise one after the other with little or no rest between exercises. Rest 3 minutes between circuits. Do the circuit 4 times.

1. Bulgarian Split Squats (pictured above), 10 repetitions each leg
2. Plank, 15 repetitions, 5 second hold
3. Pushups on Medicine Ball, 10 repetitions
4. Step Ups (knee high platform), 10 repetitions each leg
5. Bentover alternating arm dumbbell rows, 10 repetitions
6. Clock Lunges, 5 repetitions each leg
7. Standing alternating arm dumbbell shoulder press, 10 repetitions
8. Repeat circuit 3 more times.

This type of workout will help you break through your weight loss and fat loss plateau.

Get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Thursday, 6 May 2010

Home Workout For Summer

Here's a home workout you can use this summer anywhere, anytime. With the busy summer months on the way, you don't have to skip your workouts. Just make the adjustments to your summer schedule and do your workouts! No one wants to gain weight in the summer!



Television watching can be a big time waster! I rarely watch a 2 or 3 hour game without doing something else while watching. I don't have the time to waste.

So, while you're watching 24 reruns, do a bodyweight or dumbbell workout for 30-45 minutes. Your family will probably join you in the fun.

Need a good home workout? Here goes:

--Prisoner squats (pictured above), 12 repetitions, moderate pace
--Pushup Plank, 10 second hold, 10 repetitions
--Mountain Climbers, 30 seconds, slow pace
--Pushups, 20 repetitions
--Dumbbell Bentover Row, 10 repetitions, moderate pace
--Dumbbell standing shoulder press, 10 repetitions, moderate pace
--Ab Ball Curl Ups, 15 repetitions, slow pace
--Do this circuit 3 times

Do this workout 3 times a week, add in 2-3 interval cardio days between this workout and you've got it whipped! Who needs a gym membership?

Have home workout tips of your own? Let us know!

Get your FREE 20-minute fat burning cardio workouts and start your spring and summer workouts the right way!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Wednesday, 5 May 2010

Fat-Burning Cardio

Burn fat with your cardio workouts! If you aren't burning fat, change up your cardio routine. Change your thought process about how you do your cardio. If your cardio workout sessions are 45 minutes to an hour, get ready to change (if you want to burn fat and tone your body)!



Long, slow cardio sessions wastes time and your precious muscle mass also wastes away! Anaerobic cardio sessions, like sprint intervals, have been proven to give superior heart-health and fat-burn! So, stop wasting your time and start building your lean, mean fat-burning machine! Devote more time to strength training and less time to cardio! That way, you will build more muscle mass and speed up your metabolism!

If you want to blast the fat in the minimum amount of time, get My Fitness Hut's 20-Minute Fat Blasting Cardio Workouts for FREE!

There are 8 different types of challenging workouts for you to do this spring and summer and they all burn fat like crazy! I do these workouts all the time and so do my clients! And, as always, the workouts are based on my proven Fat Blaster Athletic Training System!

Get your FREE 20-minute fat burning cardio workouts and start your spring and summer workouts the right way!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Tuesday, 4 May 2010

Preventing Senility

A study from Columbia University in New York shows that those least likely to develop Alzheimer's disease eat a diet rich in omega-3 fatty acids, omega-6 fatty acids, vitamin E, vitamin B12 and folate, in foods such as nuts, fish, tomatoes, olive oil, poultry, broccoli and other cruciferous vegetables, fruits, and dark green leafy vegetables. They eat less red meat, organ meats and high-fat dairy products (Archives of Neurology, April 2010).

Alzheimer's disease is associated with an overactive immunity called inflammation. Your immunity is good for you because it prevents germs from invading your body. However if your immunity is overactive, it uses the same chemicals that it uses to destroy invading bacteria to punch holes in your arteries and damage your brain (Nature Medicine, August 2009). The foods recommended in the Columbia study reduce inflammation, while red meat and high fat dairy products may increase inflammation. Being overweight also increases risk for Alzheimer's disease because full fat cells release hormones that cause inflammation (Biochimica et Biophysica Acta, May 2009). More on Alzheimer's

March Of Dimes Walk For The Babies

The March of Dimes Walk For Babies is a great cause that helps everybody. Start walking with a purpose---not just to get fit but to save lives.



Every day, thousands of babies are born too soon, too small and often very sick. I'm walking in March for Babies because I want to do something about this. And I need your help.

Please support my walk. Making a secure donation is easy: just click the "March of Dimes Button." The mission of March of Dimes is to improve the health of babies by preventing birth defects, premature birth, and infant mortality.

Your gift will support March of Dimes research and programs that help moms have full-term pregnancies and babies begin healthy lives. And it will be used to bring comfort and information to families with a baby in newborn intensive care.

Walk For The Babies.

Monday, 3 May 2010

Burn Fat And Lose Weight Faster

Burn fat and lose weight faster by using shorter, more intense workouts. If you're working out 2 hours a day, stop now! You're wasting valuable time and probably breaking down your body. Exercise smarter, not harder and longer! A 30-40 minute workout will help you reach your fat loss goals.



Intense, fat-burning, speed-based workouts give you maximum benefits in minimum time! One 20-minute, speed-based workout will burn tons of calories and fat---during and after your workout!

Speed-based workouts don't have to be "running only" workouts. But, running sprints are usually included in a speed-based workout. Working out at a fast pace has been proven to shape and sculpt your body better because these type of workouts activate your bulkier, shapely fast twitch muscle fibers.

If you are going to use a fat-burning, speed-based workout, you need to learn correct running mechanics! Many people I see running have terrible running mechanics! Bad running mechanics make your workouts inefficient and many times lead to injuries.

You should master the basic running mechanics to become faster and more efficient. Posture, arm action and leg action are keys to improving your speed and workout efficiency.

Other fat-burning, speed-based exercises you can do during your workout are jumps, medicine ball exercises and agility drills (like shuttles). Master bodyweight speed exercises before progressing to assisted or weight-bearing speed exercises.

Your body also needs adequate strength (including core strength) and speed strength (power) for you to avoid injuries doing these type of risky workouts.

Running and jumping will not give you the leg strength you will need to sculpt your legs. You should strengthen your legs with exercises like squats, step ups and lunges because these exercises use the same pathways that it takes to run with speed.

You have to train fast to get faster, burn more fat and better sculpt your body!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Sunday, 2 May 2010

Diabetes and Glutathione

Ok, we have all heard of diabetes....what is glutathione though? You need to know about glutathione. Research has found a link between diabetes and glutathione.

According to Wiley InterScience, "Increasing evidence in both experimental and clinical studies suggests that oxidative stress plays a major role in the pathogenesis of both types of diabetes mellitus. Free radicals are formed disproportionately in diabetics."

"Abnormally high levels of free radicals and the simultaneous decline of antioxidant defense mechanisms can lead to the development of insulin resistance. These consequences of oxidative stress can promote the development of complications of diabetes mellitus."

Diabetics also have low levels of intracellular glutathione (GSH).

According to Science Direct, "Analyses of whole blood GSH showed that GSH was significantly lower in diabetic cases compared to the other groups...."

"The high levels of oxidative stress and the low glutathione (GSH) levels further complicates the diabetic state which leads to even higher levels of oxidative stress and even lower levels of GSH."

"Furthermore, inflammation leads to and contributes to insulin resistance. Glutathione, on top of being the most potent antioxidant, is also a powerful ant-inflammatory."


J. Investig Medical states, "...there is evidence for increased oxidative stress in diabetics. With regard to diabetes, antioxidants supplementation have been shown to be beneficial. Thus, it appears that, in diabetes, antioxidant therapy could alleviate the increased attendant oxidative stress and emerge as an additional therapeutic modality."

And, ScienceDaily concludes, "Researchers at the University of California, San Diego (UCSD) School of Medicine have discovered that inflammation leads to insulin resistance and Type 2 diabetes."

Besides using glutathione as a powerful antioxidant, I would also recommend regular exercise and healthy eating. If you haven't had a full medical checkup in a while, now would be the time to get it done.

Get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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