Improve Weight Loss The Next 6 Months

If you have been unsuccessful with your weight loss the first 6 months of this year, improve by making needed changes. If you do the same things over and over, you will get the same disappointing results.

You may need my weight loss e-course to improve your weight loss techniques or learn how to lose weight from scratch. Either way, losing weight and keeping it off is not always easy to achieve.

Weight loss management is a simple process---if you do it day in and day out! Its a process like any goal you are trying to reach. You don't reach your goals overnight! And, you didn't gain that weight overnight---it was a process too!

There are reasons why this country has an obesity epidemic. All of the reasons have to do with behavioral habits such as:

1. overeating

2. too little exercise

3. sedentary jobs

4. negative attitudes

5. limiting behaviors

6. following bad weight loss advice

Whatever the reasons are for you being overweight, YOU CAN CHANGE YOUR WEIGHT GAINING PATTERNS! You can start taking positive steps today to improve your health, burn fat and lose weight.

I have the weight loss e-course to help you be successful with weight loss and fat loss. It won't cost you any money. Just your time and effort. And, it will tell you exactly what to do each day.

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!

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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Caffeine to Improve Performance in Sports

Caffeine preserves muscle sugar. The limiting factor in racing in any sport is the time that it takes to get enough oxygen into your muscles to burn food for energy, so anything that requires less oxygen allows you to race faster. Sugar stored in muscles, called glycogen, requires less oxygen than fat or protein. Anything that helps you keep sugar in muscles longer gives you greater endurance.

Since caffeine is abundant in our food supply (coffee, tea, colas, chocolate and so forth), most people consider it to be very safe. However, Italian researchers report two bicyclists who took massive overdoses of caffeine and developed severe low blood levels of potassium that can cause irregular heart beats and sudden death (Clinical Journal of Sport Medicine, March 2010).

Very small amounts of caffeine help to preserve muscle sugar and increase endurance. You can increase endurance with as little as a third of a cup of most caffeinated soft drinks. No data exists to show that taking large amounts increases benefit. Up to five cups of coffee a day should not damage healthy people. A cup of coffee contains about 100 mg of caffeine, equal to two cups of tea, three cups of Coca Cola or five ounces of dark chocolate.

Caffeine is a diuretic, but not during exercise. It raises blood pressure only temporarily so this should be of concern only to people with high blood pressure. It can cause irregular heart beats, but is not likely to do so in people with healthy hearts. Caffeine appears to lower risk for diabetes.

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Brown Rice Reduces Diabetes Risk

Researchers at Harvard Medical School report that replacing 50 grams of white rice daily with the same amount of brown rice lowers the risk of type 2 diabetes by 16 percent, and replacing the same amount of white rice with whole barley or wheat lowers diabetes risk by 36 percent (Archives of Internal Medicine, published online June 14, 2010). Those who ate five or more servings of white rice per week were 17 percent more likely to become diabetic than those who ate less than one serving per month. Those who ate two or more servings of brown rice per week were 11 percent less likely to develop type 2 diabetes than those eating less than one serving of brown rice per month.

White rice causes a much higher rise in blood sugar than brown rice does. The higher the rise in blood sugar, the more insulin is released by the pancreas. Excessive insulin production can eventually stop the pancreas from making insulin which increases risk for diabetes. A high rise in blood sugar also causes sugar to stick to the surface membranes of cells. Once stuck on a cell, sugar cannot get off and is eventually converted by a series of chemical reactions to sorbitol that destroys the cell to cause all the side effects of diabetes: heart attacks, strokes, blindness, deafness, kidney damage and so forth.

White rice is "refined" by removing the bran and germ portions of brown rice, which removes fiber, vitamins, magnesium and other minerals, lignans, phytoestrogens, and phytic acid. All of these nutrients may help to prevent diabetes.

All whole grains are seeds of grasses which have a thick outer capsule that requires extensive cooking to make them palatable. Removing the outer coating or grinding whole grains into flour makes the sugars readily available for rapid absorption and higher rises in blood sugar levels. More on whole grains

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Burn Fat With Power Workout

If you need to burn fat sooner, power up your workouts. It is a proven way to burn fat and shape your body.



A common problem that exercisers run into all the time is---"I have hit a wall (plateau)!" All of the early success associated with starting an exercise program can send you into a tailspin when you reach a plateau. You become frustrated and wonder "what am I doing wrong?" You probably just need to change up your exercise routine and you'll be okay.

There are many ways to change up an exercise routine----do new exercises, adjust the intensity, adjust the amount of weight, adjust the repetitions/sets, etc. One of the best ways to get you "out of your exercise funk" is to add some power exercises to your workout routine! Shorter, more intense workouts (weight training or cardio) will give you more fat loss gains!

Here's an example: instead of doing cardio on the elliptical machine, do your cardio with a pair of power exercises. All it takes is 20 intense minutes! It can go something like this:

--Full speed medicine ball chops, 1 minute
--Slow jog for 2 minutes
--Full speed butt kickers (run-in-place), 1 minute
--Slow jog for 2 minutes

Don't take shortcuts with your health using quick weight loss methods. If you need help, check out 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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Cardio Blasts Burns Fat, Saves Time

Doing cardio blasts burns body fat and saves you valuable time this summer. You want effective, fat-burning workouts and not 1-2 hour workouts with small results.



Combining your weight training and cardio workouts is a proven fat-burner and muscle builder. Its pretty simple, but a very tough way to do your workout! Remember that cardio exercise doesn't have to be aerobic.

Aerobic exercise is an activity that is done continuously for more than 2 straight minutes (like running on a treadmill). Research has proven that the heart health benefits of anaerobic exercise (short bursts like jumps or sprinting) is superior to aerobic exercise and you will burn more fat.

Between each weight training exercise set, do 30-45 seconds of jump rope, mountain climbers or squat jumps full speed (or your choice). It's just that simple and that tough! Try to do the whole 30 minute workout with little or no rest between exercises. Rest 2-3 minutes after completing the circuit and repeat the circuit 1 or 2 more times. This is an advanced workout technique and is guaranteed to give you maximum fat burn and heart health.

The weight training exercises you choose should be compound strength exercises. Burn more fat by working large muscle groups, not by working out longer!

Compound strength exercises (with weights or bodyweight) like 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.

Cardio blast exercises activate and shape the bulkier, shapely fast-twitch muscle fibers and give you the body you want---lean and toned.

Don't take shortcuts with your health using quick weight loss methods. If you need help, check out 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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Burn Fat, Build Muscles, Lose Weight

Burn fat, build muscles and lose weight---weight loss is last in the order. With fad diets like the HCG Diet out there, people are looking for any shortcut to lose weight. That is the wrong formula to change your body to lean and toned.

Eat healthy and train smart and hard to reach your goals. For example, you don't want to radically reduce your carbohydrate intake (low carb diet). Carbohydrates (stored as glycogen) are your body's preferred source of fuel during exercise. The key is to eat the right kind of carbohydrates, such as fruits and vegetables. Your body also needs adequate proteins and fats to function properly. At some later point, you can try methods like carb cycling to burn fat. But always start with the basic food foundation (carbs, protein, fats).

Another key to burning fat and building muscle is to do strength training. As your muscle mass increases, your body will burn fat. Also, your metabolism will speed up because your body has to work harder to maintain muscle mass. You should strength train 2-3 days per week. Circuit strength training has been proven to help exercisers burn fat and gain muscle mass. If you combine strength training with cardio exercise (3-4 days per week), you will help your heart health and fat-burning.

Timing your exercise is very important. You should try to exercise about 1-2 hours after eating a meal (and never skip meals). Steady blood sugar levels are best for your health and exercise. After you exercise, you should eat within 30-45 minutes to get full benefits from your workout. Your body needs refueling and rebuilding, especially after weight lifting workouts. If you don't want to eat that soon, a meal replacement shake or drink will work.

Finally, make the commitment to lifetime health, weight loss and fat loss. This commitment will keep you from going to extremes or seeking quick solutions to lose weight.

Don't take shortcuts with your health using quick weight loss methods. If you need help, check out 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!

Read more »

Skin Cancers Linked to Human Papilloma Wart Virus (HPV)

Recent research shows that both squamous cell skin cancers and actinic keratoses (pre-cancers) are caused by a combination of ultra-violet light exposure and infection with HPV, the Human Papilloma wart virus (Expert Review of Dermatology, April 2010). Some types of HPV are already known to cause cervical, head and neck cancers.

Most, if not all, actinic keratosis cells are infected with HPV (New England Journal of Medicine, May 15, 2003). Dr. Eggert Stockfleth, of the Charité Hospital in Berlin, found specific types of HPV (21, 5, 8, 16 and 18) that convert normal skin to the pre-cancerous actinic keratoses, which may then progress to become squamous cell carcinomas (Disease Markers, April 2007). To block this process before it begins, Dr. Stockfleth and his team are now developing an HPV-specific vaccine designed for the prevention of these skin cancers.

Chronic exposure to ultraviolet light damages DNA in skin cells. Your immunity tries to repair this damage, but the Human Papilloma wart viruses can prevent your immunity from repairing the DNA. Most of the time when your DNA is damaged, the cells die because they have a programmable cell death called apoptosis. However, the HPV virus prevents DNA from healing and also prevents the programmable cell death that would have removed the damaged cells (Cancer Detection and Prevention, June 2001). Then you develop scaly areas and bumps on your skin called actinic keratoses. With further exposure to sunlight, HPV causes these damaged cells that do not die to develop into squamous cell skin cancers that can spread through your body.

I think that the most effective treatment for actinic keratoses is to use a generic version of imiquimod cream (brand name Aldara) that can cost less than $200 for 36 doses. It enhances your immunity so it can better kill the Human Papilloma wart Virus (HPV). It is applied twice a week for 16 weeks, left on the skin for about eight hours and then washed off. Current treatment by most dermatologists is to destroy the lesions with liquid nitrogen or electrocautery. Surgery is rarely needed for actinic keratoses. However, once an actinic keratosis becomes a squamous cell carcinoma, surgeons usually remove the entire cancer. A pathologist usually checks the removed tissue to see that there is a 360-degree margin of non-cancerous skin around the removed cancer.

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