Monday, May 27, 2013

What to Do About Your Problem of Muscle Fatigue - Fitness Health Zone

What to Do About Your Problem of Muscle Fatigue

Posted on Jul 16, 2012

If you are someone who hits the gym rather often then you have probably had to deal with the problem of muscle fatigue at some point in your past.

This can be a rather troublesome problem because your tired muscles will not allow you to get the workout that you need.

Many people do not know what to do in this situation because there does not seem to be anything for them to do that could work.

Many people decide to give up when they have to deal with muscle fatigue too often because they do not want to have to push themselves to the next level.

The only way you are going to be able to make progress with your workouts is if you pull yourself together and push your body to the limit.

There are many different things that you can do to lower the amount of tiredness that you feel in your muscles on a regular basis, but you also need to realize that sometimes you just have to push through it.

Before you read any further, you should know that there are certain instances where it would actually be a bad idea to exercise through your sore muscles. If the pain is rather severe and has been bothering you for a few days, then you may need to just take a break and not push yourself as hard next time.

If you are just dealing with light soreness then it will be alright to continue your workouts as you would any other day.

Muscle fatigue does not have much to do with your exercise routine

The source of your muscle fatigue is probably not your exercise routine, and this is something that surprises a lot of people who are dealing with these problems. The main reason that you are probably feeling so tired when you are trying to exercise is that your body does not have the vitamins or nutrients that it needs to push you during a workout.

You will not be able to get very good results with your exercise routine if you are not willing to change your diet.

If your main goal with your workouts is strength training, then you may want to make sure that you increase the amount of protein that you are getting on a daily basis. Protein is what helps your body build muscle, but you will not be able to build any new muscle if your body does not have any protein. You should try to go far over the recommended daily protein intake when you want to gain some muscle because your body is going to need much more protein than the average person.

Get the nutrients that your body needs

You need to do whatever it takes to get the necessary nutrients into your system because you won’t be able to succeed without them. You should even consider taking supplements on a regular basis if you are going to try to combat your muscle fatigue.

Read more at http://www.fitnesshealthzone.com/fitness/muscle-fatigue/#z2Fj6UEV0eTplKAp.99

Tuesday, May 21, 2013

13 Hottest Fitness Trends to Try in 2013 - fitbie.msn.com

13 Hottest Fitness Trends to Try in 2013

Tired of the same ol’ workout? These expert-approved fitness trends are sure to shake up your new year
By: K. Aleisha Fetters

Photo Credit: Corbis Images

Fusion Classes

A swarm of new combo classes such as Piloxing, aerial yoga, Core Fusion Barre, and Neuromuscular Integrative Action are designed to confuse more than just your tongue. By mixing workouts with disparate disciplines (think: Pilates + boxing, Zumba + water aerobics) they can get your body working in ways it wouldn’t otherwise, says Jessica Matthews, exercise physiologist for the American Council on Exercise and certified personal trainer and group instructor. (Related: Fitness Secrets from Top Trainers) “Avid spinners, for example, may be missing a strength component,” she says. By taking a fusion spin class that uses resistance bands or free weights, they can train a wider range of muscle groups.” What’s more, these classes can be a fun way to change up a stale fitness routine.

Get Started Pick a class that has one of your favorite workouts in the name, Matthews suggests. If you’re a yoga fanatic, classes such as Yogalates (yoga + Pilates) and stand-up paddleboard yoga (yoga done on a paddleboard), can be a great way to introduce a new type of workout.

On days you need to workout at home, tone and tighten with the fastest, fat-blasting workout for men and women.

Photo Credit: Thinkstock

Bodyweight Training

No disrespect to fancy equipment, but your body is a super-efficient exercise machine all on its own. “There are so many workouts you can do with limited space and no equipment,” Matthews says. You can easily tailor the intensity to fit your ability, and by allowing your body to exercise in its natural planes—rather than in stiff motions—these exercises relieve pressure on joints and reduce the risk of injury. While bodyweight workouts have been a pillar of at-home workouts for years, gyms are now upping their no-gear game, according the 2013 American College of Sports Medicine (ACSM) Worldwide Survey of Fitness Trends. More personal trainers and group fitness classes now integrate bodyweight training into their workouts.

Get Started Try your gym’s gear-free classes or make an appointment with a personal trainer. They can teach you new bodyweight training moves, correct your form, and give you the skills to get in a great workout wherever you go.

Weight-Free Interval Workout

Photo Credit: Thinkstock

Small-Group Personal Training

Has your bottom line been keeping you from personal training sessions? Consider signing up for small-group personal training. About 8 in 10 personal trainers are offering their services at deep discounts for crews of two to five, according to IDEA Health & Fitness Association. While one-on-one personal training sessions cost anywhere from $40-$100 an hour, the price of small-group training drops as low as $15 an hour per person. What’s more, training with a tight-knit bunch can motivate you in ways both one-on-one personal training sessions and large group classes can’t. “You have the camaraderie of people going through the experience with you. They know your name, will cheer you on, and call you out if you miss a session,” says Matthews.

Get Started Ask your fittest friends to sign up with you: People tend to exercise at the same level of those around them, according to researchers from Santa Clara University. So the faster and stronger your workout companions are, they faster and stronger you’ll be, too.

Are you driving your personal trainer crazy? Exercise experts dish on their Top Pet Peeves.

Photo Credit: Getty Images

Dance Workouts

With blasting music, high-energy routines, and non-stop movement, these classes are more than fun. They’re also a great cardiovascular workout. Researchers from the University of Wisconsin-La Crosse’s Department of Exercise and Sport Science found that the average Zumba “fitness party” burns more than 300 calories. Plus, by engaging your entire body, dance workouts ranging from ballet to Bollywood can hit muscles traditional workouts miss.

Get Started If you belong to a gym, ask to see what dance-inspired fitness classes they have. Or, if you have a specific trademarked workout like Pure Barre, Zumba, or Masala Bhangra in mind, check the company’s website for locations near you.

What a Dance Workout Does for Your Body

Photo Credit: Thinkstock

Outdoor Exercises

Hate tromping on the treadmill? Go outside. The simple switch can up your caloric burn by about 5 percent, thanks to wind and varied terrain. Plus, outdoor exercise can reduce tension, frustration, and depression better than the indoor variety, according to recent research published in Environmental Science & Technology. That’s why more fitness professionals are offering outdoor activities to their clients than ever before, says Walter R. Thompson, PhD, Regents' professor of kinesiology and health at Georgia State University. (Related: Trainers' Favorite Outdoor Workouts) From hiking and kayaking to running up bleachers and performing incline pushups on park benches, fitness classes are helping people turn their local landscape into the perfect outdoor gym.

Get Started Ask your gym if it offers outdoor fitness classes, or run a simple Google search for running, biking, or outdoor yoga groups in your area. If you decide to head out solo, keep your phone on you in case of emergency. Safety first!

Create the Perfect Backyard Gym

Photo Credit: Thinkstock

Boot-Camp Workouts

Based on the calisthenics the U.S. Army’s basic-training program uses to kick new recruits into shape (like push-ups, squat thrusts, punches, and kicks), boot camps can torch about 600 calories an hour and are growing to be among the most popular workouts in 2013. For instance, about one-third of the member clubs of the International Health, Racquet & Sportsclub Association, a trade organization for health clubs, offer boot camp-style fitness classes. And they aren’t just hot in gyms: there are hundreds of different boot-camp DVDs for sale on Amazon, and the most widely popular boot-camp workout, CrossFit, shares daily exercises online at CrossFit.com.

Get Started Boot-camps get results for a reason: They push you. Hard. But that’s no reason for your form to be sloppy. If you need to, scale back on your level of intensity so that you maintain proper form. Doing to will cut your risk of injury and you’ll reap better results over the long-term.

Your 30-Day Boot Camp Challenge

Photo Credit: Thinkstock

High-Intensity Interval Training

Strapped for time? Your results don’t have to stall. High-intensity interval training (HIIT)—short bursts of intense exercise with short recovery breaks in between—is one of the most efficient techniques fitness professionals use today. (Search: Tabata HIIT) According to researchers from Canada's McMaster University, 10 one-minute sprints on a standard stationary bike with about one minute of rest in between, three times a week, works muscles as well as 10 hours of continuous moderate bicycling exercise over a two-week period. Besides getting you more results in less time, HIIT workouts beat boredom by regularly switching up speed and intensity, says Matthews.

Get Started Crank up the intensity of your favorite workout. You can pace any exercise—from running to weight lifting—with short burst of intense exercise followed by short recovery breaks, Matthews says. If you’re a gym class hero, ask your fitness club if it offers any HIIT classes. Even if a class doesn’t have “HIIT” in the name, it could still involve the technique.

Video: Jason Statham's Interval Training

Photo Credit: Thinkstock

Circuit Training

Maximize your workout settng it up as a fast-paced circuit. To do this, perform a group of six to 10 exercises one after another for a specified number of repetitions before moving on to the next exercise. “There is little to no rest in between exercises, so it keeps the heart rate up and burns more calories in a shorter, faster workout,” says Matthews. “Plus, by never repeating sets of the same exercise back-to-back, circuit training will let you work as many muscle groups as you want in one workout.

Get Started For the best results, perform both cardio and strength exercises within your circuit, Matthews suggest. Circuit training is versatile and can be applied to everything from high-intensity interval training bodyweight exercises to outdoor runs.

Stimulate maximum biceps growth with The Superfast Circuit.

Photo Credit: Thinkstock

Wellness Coaching

Fitness is more than just exercise or nutrition, says Thompson. “It’s a lifestyle,” That’s why more and more wellness coaches are springing up across the country, offering guidance on long-term changes people can make to get fit for good. They offer a one-on-one approach similar to that of personal trainers, but look holistically at a person’s lifestyle to determine which healthy behavior modifications and strategies to put into place. As wellness coaching gains in popularity, more personal trainers are also offering both in-and out-of-the-gym approaches to their training.

Get Started While doctor referrals are still in their early stages, you can ask your doctor if they know of any wellness coaches near you that fit your health needs. Also ask at your gym if they staff any wellness coaches. Before your first session, think about what you want out of the partnership. While some people meet with coaches a few times just to get started with healthy strategies, others work with them regularly for years.

Should You Get a Lifestyle Coach?

Photo Credit: Thinkstock

Online Deals

With more gyms partnering with group-deal sites like Groupon, LivingSocial, and YouSwoop, now’s the perfect time to score a deal for your health. These websites offer anywhere from one to 10 exercise classes at steep discounts, and allow you to try a workout you wouldn’t otherwise. “The deals are great for people who are not sure if they want to make a financial commitment to a class they don’t know about,” Matthews says. “They give people a chance to go out and try something new. Who knows, they might even find a new passion.”

Get Started Go to Groupon, LivingSocial, or YouSwoop, and when you set up your account, choose fitness as one of your interests. You’ll get local fitness deals emailed to you daily.

Best Online Bargains for Fitness Buffs

Photo Credit: Thinkstock

Functional Fitness

Everything our bodies do can be broken down into five essential movements: squat, lunge, push, pull, and rotate. Functional fitness works with these natural movements to improve joint stability and mobility and improve your quality of life. “Rather than isolating muscle groups, functional exercises require various parts of the body to work together as they were designed to,” says Matthews. While this total-body technique is important for any exerciser, it is particularly beneficial for people recovering from injuries or people that have developed muscle imbalances due to training that misses key muscle groups.

Get Started Ask your gym if its personal trainers can administer a Functional Fitness Test, which will evaluate how your body performs the five essential movements, Matthews says. By revealing which of your muscle groups are weaker than others, it will give you the opportunity to better incorporate those groups into your future workouts.

Women's Health Bulletproof-Your-Body Workout

Photo Credit: Corbis Images

Workplace Fitness Programs

In an effort to reduce healthcare costs and boost productivity, more and more companies are offering their employees a range of fitness programs and services, Thompson says. Employee incentive programs, for instance, offer workers cash prizes, gift certificates, extra vacation days, or other rewards for participating in the program. Like a little competition? In corporate fitness challenges, different companies, or different departments within the same company, compete to lose the most weight, run the fastest, or complete the most pushups.

Get Started Ask your company’s human resource department if the company offers any wellness incentive programs or corporate challenges, Thompson says. If not, you can always start your own with colleagues. If a large group of competitors put in just $10, the camaraderie (combined with the sizeable cash reward) might be what you need to make fitness a priority.

25 Ways to Lose Weight at Work

Photo Credit: Thinkstock

At-Home Fitness

Many gym memberships cost more than $600 a year, which can be a waste if you’re more of a no-show than a gym rat. And getting to a health club isn't always convenient. To save money and time—and to eliminate the excuses that kept them from using their memberships in the first place—more and more people are working out at home, says Matthews.

Get Started Before you purchase kettle bells, exercise balls, and cardio equipment, try working out using your own body weight for resistance. You’ll still get a great burn, and the no-gear routine will give you a chance to see if you like working out at home before you invest in gym equipment.

Build The Perfect Home Gym

http://fitbie.msn.com/slideshow/new-exercise-routines

Wednesday, May 15, 2013

Body for Life: What Is It? - WebMD

Body for Life: What Is It?

By Kathleen M. Zelman, MPH, RD, LD
WebMD Expert Review

Body for Life is an intense exercise and nutrition program based on the premise that you're more likely to stick with a diet and workout if you see results quickly. Indeed, founder Bill Phillips makes this promise: Follow his program for 12 weeks and you'll have the best body you've ever had. The program is challenging. It involves training with weights for 45 minutes three days a week, then alternating with aerobic exercise for at least 20 minutes three days a week.

The diet involves eating six small meals each day for six days a week, drawing from a list of healthy foods such as lean meats, vegetables, whole grains, healthy fats and fish. Meals are a combination of lean protein and healthy carbohydrates “to speed up fat loss and maintain stable energy levels”, stated on the Body for Life web site. On the seventh day, you rest -- free to eat anything you want, no restrictions, and take a day off from the rigorous workout.

Open the best-selling Body for Life book and you'll see before-and-after photos of people who went from flab to fab. They don't just look slimmer. They look terrific. Their flat abs and chiseled muscles in the "after" photos are in stark contrast to the "before" pictures that look, well, like most of us. But remember, a healthy diet and strenuous exercise virtually every day is the key to this program. Odds are, your body would improve significantly with such workouts, even if you weren't also dieting.

The Body for Life web site provides a wealth of useful information including an active community, meal plans, shopping lists, training tools, member recipes, success stories, workout videos and the opportunity to join the 12-week Body for Life Challenge.

Body for Life: What You Can Eat

The good news is that with all the work Body for Life requires, you have to eat. Grazing, not gorging, six times a day is the key except for the one day a week when all rules are forgotten. Each meal consists of a fist-sized portion of protein -- lean meat, poultry, fish, egg whites, or cottage cheese -- and a fist-sized portion of healthy carbohydrates such as potatoes or brown rice. You must also eat at least two portions of vegetables, and drink 10 glasses of water each day. Nutritional supplements (available on the Body for Life website) and a tablespoon or two of healthy oil (such as flaxseed) are recommended to round out the diet.

The diet breaks down to about 40%-50% protein, the same for carbohydrates, and very little fat. The Institute of Medicine recommends 45-65% carbohydrates, 20-35% protein and 10-35% fat.

Body for Life provides this list of authorized foods to choose from:

Proteins
•         Chicken breast
•         Turkey breast
•         Swordfish
•         Haddock
•         Orange roughy
•         Salmon
•         Tuna
•         Crab
•         Lobster
•         Top round or top sirloin steak
•         Lean ground beef
•         Buffalo
•         Egg whites
•         Lean ham
•         Low-fat cottage cheese

Carbohydrates
•         Baked potato
•         Sweet potato
•         Yam
•         Squash
•         Pumpkin
•         Steamed brown rice
•         Steamed wild rice
•         Pasta
•         Oatmeal
•         Barley
•         Beans
•         Corn
•         Strawberries
•         Melon
•         Apple
•         Orange
•         Fat-free yogurt
•         Whole-wheat bread

Vegetables
•         Broccoli
•         Asparagus
•         Lettuce
•         Carrot
•         Cauliflower
•         Green beans
•         Green pepper
•         Mushrooms
•         Spinach
•         Tomato
•         Peas
•         Brussels sprouts
•         Artichoke
•         Cabbage
•         Celery
•         Zucchini
•         Cucumber
•         Onion

Body for Life: How It Works

Just because the plan advocates a rigorous work out doesn’t mean you can eat whatever you want. To be successful at weight loss, you need to eat fewer calories and burn more calories in exercise. Body for Life is based on simple guidelines of small meals of carbohydrate and protein six times a day, portion control, 10 glasses of water and dietary supplements.

Small meals tend to reduce the insulin response and by adding a lean protein source, it helps dieters feel more full and satisfied.

The foods on Body for Life's authorized list are healthier and lower in calories than most American favorites. By eating fist-sized portions, you're sure to consume fewer calories, even if you are eating six meals a day. The frequency of the small meals is designed to stabilize blood sugar, increase energy level and help dieters avoid binge eating from excess hunger.

Also, the intense weight lifting will build muscle, which can boost your metabolic rate.

Body for Life: What the Experts Say

Body for Life's program is effective if you follow it closely, but it may require too much exercise for most people. American Dietetic Association spokesperson and fitness trainer, Jim White, RD thinks it may be tough for beginners but doable for intermediate or advanced exercisers. “Body for Life recommends cardio three times per week for 20 minutes which is less than the American College of Sports Medicine (ACSM) recommendation of 30 minutes most days but the 46 minute weight training could be intense, especially for those who only do strength training twice weekly like the ACSM guidelines recommend.” He recommends checking with your physician before starting the program and warns everyone to proceed cautiously because rigorous fitness routines can lead to injuries.

White notes that the recent attention on the role of exercise and weight loss should not deter anyone from getting regular physical activity. “You may get faster results from trimming calories than exercise but nothing replaces the benefits of fitness from increased energy, confidence, stress relief and cardiovascular fitness” explains White.

Eating small meals can speed up your metabolism, curb your appetite, stabilize blood sugar and provide greater energy says White. “Eating healthy foods throughout the day is a great way to feel terrific while trimming calories and it also helps you use up the calories instead of storing them as fat which can happen when you overeat.”

But experts warn that eating small meals must be done carefully. University of Illinois protein researcher Donald Layman, PhD warns that “Lots of small meals usually leads to snacking on poor food choices.” Furthermore, the amount of protein needs to be at least 15 grams (roughly 2 eggs, 2 cups milk, 12 oz yogurt, 3-4 oz. meat, poultry or fish), otherwise it has no positive effects on body composition says Layman.

Body for Life: What the Experts Say

Experts disagree on the value of a diet that contains 40-50% of calories from protein which is higher than the science-based IOM recommendations of 20-35%. Layman notes there is no evidence that protein is harmful to healthy people at any level of intake. Generally, if you have normal kidney function, there should be no problem.

White prefers to keep the amount within the IOM recommendations. “When you overdose on protein you run the risk of taxing the kidneys, increasing calcium loss and dehydration” says White. “It is also a very expensive diet.”

White recommends eating more whole grains, fruits, vegetables and healthy fats while reducing the amount of protein for a healthier diet more in line with Dietary Guideline recommendations.

Body for Life: Food for Thought

Six small meals a day can be a very good idea, as long as it fits into your lifestyle, you choose your meals carefully and aim for adequate lean or low fat protein at each meal.
If you love exercise, this plan is for you but don't expect to look like the "after" pictures in just 12 weeks, warn experts, achieving bodybuilder muscle physiques takes longer and more intensity than a 12 week basic program.

http://www.webmd.com/diet/features/body_for_life_what_it_is?page=3

Sunday, May 12, 2013

Detox Diets: Cleansing the Body, Spring Cleaning - WebMD

Detox Diets: Cleansing the Body

Spring Cleaning

By Jeanie Lerche Davis
WebMD Feature

Reviewed by Gary D. Vogin, MD

Set aside a weekend, it's time for spring cleaning -- more accurately, spring cleansing --even though it is already summer. Perfect for the procrastinators among us.

Spring cleansing means detoxifying your body, says Linda Page, ND, PhD, a naturopathic doctor, lecturer, and author of the book Detoxification.

It's a way to recharge, rejuvenate, and renew, says Page. "Anybody can benefit from a cleansing. The body is coming out of what might be called hibernation. It's a way you can jump-start your body for a more active life, a healthier life."

There's no vacuum or mop needed for this little "housekeeping" ritual. It means drinking juice -- a whole lot of juice and little else -- which pushes everything thing else out of your system, Page tells WebMD. You get the picture. You're clearing out all the tubes and pipes, as they say.

But to purists like Chris Strychacz, PhD, a research psychologist at the Naval Health Research Center in San Diego, Calif., fasting means "water only," he tells WebMD. He's been fasting for at least 25 years now, an annual weeklong ritual every spring.

"There's a big difference between fasting and dieting [as Page advocates]," Strychacz says. The effects on the body are quit different, he says.

Strychacz vividly remembers his first fast -- 17 days long. "It was extraordinary, a mystical experience. I felt like I'd figured out why Jesus and Plato and Socrates and Gandhi did it -- the clarity of thought, the peacefulness."

Fasting indeed has a long-standing spiritual tradition. "Almost every religion has some type of fasting ritual -- Lent, Ramadan, Yom Kippur ... the Hindus and Buddhists fast, too," says James Dillard, MD, assistant clinical professor at Columbia University College of Physicians and Surgeons in New York City. He's author of Alternative Medicinefor Dummies.

"There's definitely a spiritual factor," Dillard tells WebMD. But he's among the skeptics. "Whether [fasting diets] have any physiological benefit, I'm not so sure."

A study of anthropology gives plenty of evidence, Page says. In Chinese medicine, fasting is part of preventive health care. For many ancient cultures, fasting helped people "lighten up" after a long winter, shed the extra winter fat layer that provided warmth.

Our bodies naturally detoxify every day, Page tells WebMD. "Detoxification is a normal body process of eliminating or neutralizing toxins through the colon, liver.

If you feel "congested" from too much food -- or the wrong kinds of food -- you may want to detoxify, she says. If your energy level is low, if you have been taking many medications that have not been eliminated from your system, a weekend detox may help you feel better.

While a "water only" fast is pretty straightforward, Page's cleansing is a bit more involved.

The diet starts on Friday night with a green salad, but Saturday's menu shows you what's really in store: Breakfast starts with plenty of vitamin C, then take your choice of fruit juices. "Because of its high water content, fruit will flush you through much quicker," she says. "Green things give energy, but sugars will wash the system easier."

"You're going to be drinking something every 90 minutes to two hours, so you won't feel deprived or hungry," Page tells WebMD. "As your body gets lighter and lighter through the weekend, you can feel what's going on. You're getting rid of toxins accumulated during the winter. Your body is starting to release fat, those extra pounds."

Dinner? That's miso soup with some chopped sea vegetables (like the Japanese nori, used to make sushi) snipped over top. Or you might choose a cup of brown rice with a few chopped vegetables mixed in. "Brown rice gives your body plenty of B vitamins, which is a stress reducer. It's very high fiber, will fill you up, will help you sleep, and will flush you out in the morning."

She also advocates "cleansing boosters," including herbal laxatives, colonics, probiotics (that replenish healthy bacteria), and antioxidants. Relaxation techniques -- massage therapy, sauna, aromatherapy baths, deep breathing exercises, walking -- help round-out the cleanse.

In evaluating Page's detox diet, Dillard says, "Certainly, the human body carries huge loads of petrochemicals. We know people usually die with the full burden of PCBs they've ever been exposed to -- from fish, animals -- stuck in their liver. DDT sticks around, too."

But can fasting remove these? "Theoretically, yes," he says. "When fat is mobilized, anything that is fat-soluble should be mobilized, too -- should, that is," Dillard tells WebMD.

Although there are no studies of juice fasts/diets, water fasting does have some scientific evidence behind it -- "but very scant," admits Strychacz.

In the book Triumph Over Disease, Jack Goldstein, DPM, outlines his true story in overcoming ulcerative colitis by sticking to strict water fasting and a vegetarian diet. Goldstein is one of very few people who has tested his own tongue scrapings, urine, feces, even perspiration during a water fast, Strychacz says. "He found that the contents [during a fast] are different than normal -- that toxins like DDT do get removed."

Strychacz would like to conduct a study of fasting's effects on atherosclerosis. "Look at Dean Ornish's low-fat diet. He claims not only to arrest but actually reverse atherosclerosis. That's huge. I would argue that if a low-fat diet will reverse it, then what about a no-fat diet?"

Some still consider fasting -- in any form -- to be "out there." "When I review diets that are not based on science, the question I ask myself is: Would I feed them to my family? In this case, the answer is a clear no," says Susan Roberts, PhD, chief of the Energy Metabolism Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging and a professor of nutrition at Tufts University in Boston.

But the psychological or spiritual effect can't be discounted, says Dillard. "People love the idea of cleansing, of purification rituals, going to the Ganges, to the spa. It has powerful psychological, religious, spiritual meaning. That has its own positive effect on health. But we need to separate that from saying this is science or good medicine."

Just don't look at water fasts or juice diets as a weight-loss solution. As with the Atkins diet, restricting carbohydrates causes you to lose weight -- but you'll gain it all back, says Dillard. "You're losing water in your system."

Juice diets do prevent your body from going into a state called ketosis, he says. Ketosis means your body has no carbohydrates to burn for energy, so it has to burn stored fat or whatever else is available, he tells WebMD. "You feel bad, even smell bad. That's what makes you feel like hell during a [water-only] fast. But is that because the toxins are coming out? No! You're going into ketosis. It's known physiology."

"There's nothing wrong with going on a juice fast for a few days," he says. "But it's not a great way to lose weight, because you'll gain it all back -- you yo-yo. It's just like the Atkins diet. The weight you lose is water weight."

Eating less -- that's definitely known to extend life, Dillard says. "The only reliable way to extend the lifespan of a mammal is under-nutrition without malnutrition. Studies show that if you cut back on 60% of the calories mice eat, they will live almost twice as long with much fewer tumors."

"The old-fashioned way of eating the right foods, getting exercise, clean living, keeping a positive mental attitude -- that's what works," he says.

http://www.webmd.com/diet/features/detox-diets-cleansing-body

Wednesday, May 8, 2013

Shoulder Pain - FamilyDoctor.org

Shoulder Pain

What causes pain in my shoulder?

A common cause of shoulder pain is soreness of the tendon (a cord that attaches a muscle to a bone) of the rotator cuff (the part of the shoulder that helps circular motion). Another common cause is soreness of the subacromial bursa (a sac of fluid under the highest part of the shoulder). You might experience soreness after activities such as painting, lifting or playing a sport, which require you to lift your arms. Or you may not remember any specific injury.

The main joint in the shoulder is formed by the arm bone and the shoulder blade. The joint socket is shallow, allowing a wide range of motion in the arm. The rotator cuff is made up of 4 muscles that surround the arm bone. This cuff keeps the shoulder steady as the arm moves.

How does the rotator cuff get hurt?

The supraspinatus muscle rests on top of the shoulder. Its tendon travels under the bone on the outside of the shoulder (the acromion). This tendon is the one most often injured because of its position between the bones. As the tendon becomes inflamed (sore and swollen), it can become pinched between the 2 bones. The sac of fluid that cushions the tendon can also be damaged.

How do I know the rotator cuff is hurt?

If the rotator cuff is involved, the pain is usually in the front or outside of the shoulder. This pain is usually worse when you raise your arm or lift something above your head. The pain can be bad enough to keep you from doing even the simplest tasks. Pain at night is common, and it may be bad enough to wake you.

What can I do to help relieve the pain?

Treatment should help relieve the pain and help you restore your shoulder to normal function. Pain relief strategies include active rest (you can and should move your shoulder, but you shouldn't do strenuous activities like lifting heavy objects or playing tennis). Application of ice, taking nonsteroidal anti-inflammatory medicine such as ibuprofen (brand names: Advil, Motrin) or naproxen (brand name: Aleve) and, occasionally, an injection of anti-inflammatory steroids can also help.

Special exercises may also help. The first step of rehabilitation therapy is simple range-of-motion exercises. By bending over and moving (rotating) your shoulder in large circles, you will help to avoid the serious complication of rotator cuff injury, called a frozen shoulder. These range-of-motion exercises are followed by resistance exercises using rubber tubing or light dumbbells. The final step is resistance training with weight machines or free weights.

What exercises should I do?

The following exercises may help you. Ask your doctor if you should do other exercises, too.

Disclaimer: The drawings and animations of exercises displayed below are provided only to illustrate the exercises ... Read More

Range of motion

Stand up and lean over so you're facing the floor. Let your sore arm dangle straight down. Draw circles in the air with your sore arm. Start with small circles, and then draw bigger ones. Repeat these exercises 5 to 10 times during the day. If you have pain, stop. You can try again later.

Rotator cuff strengthening

Use a piece of rubber tubing for these exercises. Stand next to a closed door with a doorknob. Loop the tubing around the knob. With your hand that is closest to the door, bend your arm at a 90° angle and grab the loop of the tubing. Pull the band across your tummy. At first, do 1 set of 10 exercises. Try to increase the number of sets as your shoulder pain lessens. These exercises should be done every day.

Upper extremity strengthening

As your pain goes away, try adding a general upper body weight-lifting program using weight machines or free weights. Lie on your right side with your left arm at your side. With a weight in your left hand and your forearm across your tummy, raise your forearm. Keep your elbow near your side.

What else can I do to help this injury heal?

An aerobic exercise program will help improve the blood flow to the tendon or bursa. This helps reduce soreness. Smokers should quit smoking so more oxygen reaches the injured tendon. This will help the injury heal faster.

Will I need surgery?

Sometimes an injury that lasts a long time will cause the tendon to tear. This type of injury may need surgery. A tear of the rotator cuff is suspected when the pain goes on in spite of a good rehabilitation program or when there is weakness in certain motions of the arm.

Written by familydoctor.org editorial staff
Reviewed/Updated: 12/10

http://familydoctor.org/familydoctor/en/prevention-wellness/exercise-fitness/injury-rehab/shoulder-pain.html

Saturday, May 4, 2013

How to Tone The Arms Above the Elbows - eHow

How to Tone The Arms Above the Elbows thumbnail

Pushups are one of the many exercises that can help tone arms.

Having excess fat on your arms can be embarrassing, especially in the spring and summer while everyone around you is wearing tank tops and other sleeveless shirts. There are several exercises that can be done at home to help shed the fat and tone your upper arms, however. By practicing these exercises daily, you'll be able to slim down

and tone your arms, making the warmer months much more enjoyable.

Instructions

Practice doing pushups. Pushups are one of the easiest ways to tone your upper arms because they require no specialized equipment. Start by placing your palms on the floor parallel to your shoulders. Keep your arms straight and your elbows locked. You can also do pushups on your knees. Bend your elbows to lift your body up and down. Start off by doing 20 reps per day and increasing them as time goes on for maximum results.
Sit up with your back straight and your legs placed firmly on the floor. Take a dumbbell in each hand. Lift your arms so your elbows are pointed towards your feet and position your hands by the side of your head. Keeping your elbows as straight as possible, slowly lift the weights above your head and towards the ceiling. Bend your arms back down so your hands and the dumbbells return to the side of your head. Practice doing between 15 to 20 reps each day for maximum results.
Tone your upper arms by doing arm circles. Stand up with your feet together and a dumbbell in each hand. Spread your arms out so you make a "T" shape, then rotate both arms in a small clockwise circle. For maximum results, do this 20 times then switch to counter clockwise circles.
Work out by doing concentration curls. Sit at the end of a chair with your feet on the floor and your legs spread out. Place a dumbbell between your legs and bend over to pick it up. As you pick up the dumbbell, place your elbow against your knee and keep it there. Do this 20 times with each arm.