About Body Cleanse, Detox Diet, Austin Wellness & Nutrition
About Body Cleanse, Detox Diet, Austin Wellness & Nutrition Dr. Bellonzi explains, “What is a Cleanse”. He does not use the Master Cleanse nor does he recommend fasting. He uses mild cleanse without a fast so ensure you still get good nutrition by cleansing. Dr.Vincent Bellonzi is a chiropractor and is Certified in Clinical Nutrition. He has been in practice for over 12 years. He received his Doctorate from Los Angeles College of Chiropractic in 1991. Since 1998, Dr. Bellonzi has practiced …
Frequently Asked Questions About Weight Loss and Diets
If you’re on a diet, or considering going on one, you’re in luck. We’ve put together ten of the most frequently asked questions about diets and weight loss and compiled them here. Enjoy!
1. How much should I weigh?
Your doctor can answer that question most accurately. More important than how much you weigh is your body/mass index, which measures your height against your weight.
2. What’s the best diet for losing weight?
Any diet that provides all the nutrition that you need for health, and in addition, provides fewer calories than your body burns regularly.
3. How can I keep off the weight that I lose?
If you lose weight gradually and re-educate both yourself and your body about food, you’ll have a good start. The secret to keeping weight off is to balance your energy needs with your food intake. Eat enough calories to supply your body’s energy needs, but not so many that your body stores the excess as fat.
4. What’s the story with obesity and diabetes?
Obesity increases the risks of a number of chronic health conditions, and diabetes is one of them. People who are more than ten percent overweight increase their risk of developing type 2 diabetes substantially.
5. How do I decrease my intake of sugar?
Obviously, you can decrease your intake of sugar by cutting out sweets and refined snacks, but you should also watch out for ‘hidden’ sugars. Check ingredients. High fructose corn syrup and sucrose are both simple sugars that add lots of calories and little nutrition.
6. How often should I weigh myself?
Most diet experts recommend that you weigh yourself no more than once a week. Some go so far as to tell you to throw out the scale entirely! A more accurate measure of your loss is your clothing size. If your clothing is feeling looser, you’re doing great.
7. Do I really have to exercise?
You don’t HAVE to, but it will be a lot harder to lose weight if you don’t. A half hour of moderate exercise daily is the minimum activity level for healthy weight loss. You can get it walking, running, cleaning your house – anything active burns calories.
8. What’s a calorie?
A calorie is a measure of energy. Foods are rated with calories based on the amount of energy they provide to the body when consumed.
9. Can I lose weight without changing my diet?
Weight loss results when you burn more calories than you consume. If you only need to lose a small amount of weight and your diet is generally healthy, you can lose weight by increasing your activity level to burn more calories. If your diet is poor, or if you’re more than a few pounds overweight, you really need to learn a new, more healthy way or eating, or you’ll put the weight back on when you go back to ‘normal’ eating.
10. Should I eat fish on my diet?
Unless it’s expressly forbidden by your diet, absolutely. Fish is high protein, low saturated fat, and high in omega 3 fatty acids. Some doctors recommend eating as much as 10 servings of fish per week.
All About Aerobics and Their Health Benefits
The name aerobics for a specific genre of exercises is derived from the word ‘aerobic’, the literal meaning of which is ‘in the presence of oxygen’. Any physical activity that places on the body an increased demand for oxygen in a moderate, continuous, rhythmic and steady manner constitutes an aerobic exercise, for example, walking, jogging, cycling, or any other activity that employs large muscle groups.
Aerobic exercises can be of two types: low-impact and high-impact. Low-impact exercises include swimming, walking, cycling, rowing, while high-impact exercises include jogging, skipping, jumping jacks, stair climbing, etc. The low-impact ones are more suitable for pregnant women, senior citizens, and people with low fitness levels, as they do not injure the knees and other joints.
Variations of Aerobic Exercises
In addition to these regular aerobic exercises, indigenous variants have come up that eliminate the monotony factor and make exercising an interesting fun activity, for example, aerobic dancing, which is usually done in groups. The latest craze in aerobics is Zumba, a combination of regular aerobics and Latin dance.
Kickboxing, which combines martial arts kicks and punches into a high-intensity aerobic workout, is another favorite form of aerobics.
Aerobic exercises performed inside a water pool constitute water aerobics, and are low-impact in nature. Water aerobics can include kicks, jumping jacks, strides, knee lifts, and virtually everything that one can do outside water.
Health Benefits
Incorporating aerobics into your lifestyle can make a drastic difference to your fitness level. Increased fitness implies that you burn more calories compared to a sedentary person even during sleep. During aerobics the muscles should be made to work hard enough to require lots of oxygen, but not so hard as to push the heart beyond its capacity to deliver it.
According to American College of Sports Medicine, aerobic exercises done three times a week for at least 20 minutes at 60% of the maximum heart rate suffice for increasing the fitness level of an average person. For better and faster results, one can exercise more often and for longer duration (say, 40-45 minutes), but definitely not harder than 60% of maximum heart rate.
Aerobics increase the basic metabolic rate. Your metabolic rate is dependent on age, gender, the ratio of muscle to fat in the body, and the physical activity level. Incorporating some muscle-toning exercises (e.g., light weights lifting) into your aerobics workout program, two to three times a week, can bring about magical results. The more lean muscle mass you have, the faster your metabolism, and the faster is the process of burning fat.
Conclusion
Working out requires both time, commitment, and lots of patience. However, if you overcome the initial obstacles and are able to incorporate an exercise program into your daily life, exercising becomes a habit and you look forward to experience the high that exercise delivers.
The optimum duration of aerobic exercise depends on the purpose for which you are doing it. If you are not overweight and are looking simply to improve your cardiovascular health, then 20 minutes, thrice a week suffices. But if you want to loose weight substantially, then 30-40 minutes of aerobic activity, 5 times a week, in combination with a muscle-toning program will definitely work out much better.
Summary:
Incorporating an aerobic exercise program into your lifestyle offers many health benefits. It helps to raise your fitness level, decreases your body mass index, decreases blood pressure, improves the lipid profile, relieves anxiety and tension, and lastly, makes you look fabulous due to toned muscles, improved posture and increased flexibility.
Filed under Aerobics | Tags: About, Aerobics, Benefits, Health, Their | Comment (0)What You Need to Know About Healthy Food Alternatives
For some of us it might be difficult to pass up that delicious bowl of spaghetti or that piece of chocolate cake. However, many of us are unaware of the healthy food alternatives available out there today. Anything from pasta to desert is available in a healthier form. Taking the first step toward these products will not only result in a healthier lifestyle but it will also aid in losing those unwanted pounds.
The first step is replacing all of your starch and carb infused breads and pastas with one hundred percent whole wheat products. The whole wheat products taste almost the same yet they are infused with healthy vitamins and nutrients. The next step is to replace your lunch meats with healthier alternatives. If you enjoy a strip of bacon every now and then, you don’t have to completely remove that from your diet. All it takes is replacing regular pork bacon with a strip of turkey bacon. This way you are eliminating the fat without losing the taste. When purchasing lunch meats, you should make sure that they are baked, boiled, grilled, lean, or low fat. Even though the products you are buying are low fat, they still taste the same. The same goes for dairy products; fat-free or low-fat yogurt and cheese tastes the same as plain yogurt and contains the same amount of calcium.
As for desert, there are also many options. If you love chocolate, try switching to lower calorie dark chocolate. If you like chips and crackers, try switching to whole wheat, whole grain, or baked snacks. You can also make yourself a healthy smoothie from fresh fruit. Switching your diet to these alternatives will not only make you healthier on the inside, but it will make you feel better on the outside. And remember that changing your eating habits does not necessarily mean giving up what you love, it means trying something that is similar in taste, yet healthier for your body.
Filed under Healthy Food | Tags: About, Alternatives, food, Healthy, Know, Need | Comment (0)Healthiest Meals on Earth: The Surprising, Unbiased Truth About What Meals to Eat and Why
- ISBN13: 9781592333189
- Condition: NEW
- Notes: Brand New from Publisher. No Remainder Mark.
Product Description
The first cookbook from best-selling author Jonny Bowden!Jonny Bowden’s The Healthiest Meals on Earth contains recipes for more than sixty dishes and drinks that use nutritious and healthy cooking methods. Forty of these dishes will combine to create ten different “poly-meals”, specially crafted meals that contain key nutrients found to promote long-term health. They include Sweet and Thai Spicy Shrimp and Fruits, Persian Chicken with Autumnal Accompaniments,… More >>
Healthiest Meals on Earth: The Surprising, Unbiased Truth About What Meals to Eat and Why
Filed under Healthy Food | Tags: About, Earth, Healthiest, Meals, Surprising, Truth, Unbiased | Comments (5)Aerobic vs Anaerobic: What’s All the Controversy About?
There seems to be a great deal of debate as to which type of metabolic training is the best… Aerobic vs Anaerobic.
Ok, what is metabolic training?
What is all this aerobic vs anaerobic talk?
Metabolic training is conditioning exercises performed with the intention of increasing the capacity and efficiency of the energy pathways to store and deliver energy for activity.
Most people commonly refer to this as… cardio.
There are three energy pathways used to provide energy for activity… one aerobic and two anaerobic.
Which of these energy pathways you should train is the source of much controversy… Thus the Aerobic vs Anaerobic dilemma.
Aerobic Activity
Aerobic means in the presence of oxygen… and any activity that is performed at a low to moderate intensity for more than 90 seconds, allowing oxygen to release energy through metabolism, is usually called an aerobic activity.
The benefits of aerobic activity are…
Increased Cardiovascular Function
Decrease in Body Fat
The negatives of aerobic activity are…
Decreased Muscle Mass
Decreased Strength
Decreased Power
Decreased Speed
Decreased Anaerobic Capacity
Most people in favor of aerobics in the Aerobic vs Anaerobic Controversy rely heavily on the ability of aerobic activity to reduce body fat… but fail to mention that you are also losing muscle, strength, power, speed and anaerobic capacity along with fat reduction.
And here is the really shocking news… Low Intensity Exercise = Greater Fat Loss is a myth!
OK… let me clarify.
Low Intensity Exercise burns about 50% fat for fuel while High Intensity Exercise burns about 40% fat for fuel… so you could say that Low Intensity Exercise burns more fat for fuel than High Intensity Exercise.
But, let’s say you burn 100 calories in 20 minutes of Low Intensity Exercise (50 fat calories), and you burn 160 calories in 10 minutes of High Intensity Exercise (64 fat calories)… you still burn more over-all fat with high intensity exercise than with low intensity exercise.
There is also another advantage of High Intensity Exercise… it increases your metabolism long after the exercise is completed.
More fat burned in less time and an increased metabolism for hours after the workout… sounds pretty good to me.
Anaerobic Activity
Anaerobic means in the absence of oxygen… and any activity that is performed at a medium to high intensity for less than 2 minutes, where energy is derived without oxygen, is usually called an anaerobic activity.
There are two anaerobic energy pathways…
The Anaerobic System (ATP-CP) is where energy is derived from the re-synthesis of Adenosine Tri-Phosphate (ATP) from Creatine/Phosphate (CP) until the stores are depleted… about 5-7 seconds.
The Anaerobic Lactate System (Glycolytic) happens after the (CP) stores have been depleted where the body resorts to the breakdown of glucose for energy.
This results in the production of lactate and hydrogen ions… ultimately leading to fatigue.
The benefits of anaerobic activity are…
Increased Cardiovascular Function
Decrease in Body Fat
Increased Muscle Mass
Improved Strength
Improved Power
Improved Speed
Increased Aerobic Capacity
The negatives of anaerobic activity are…
Anaerobic activity requires an aerobic foundation
When I look at the differences between the benefits of Aerobic and Anaerobic metabolic training I often wonder why there is a Aerobic vs Anaerobic Controversy… the choice seems obvious.
What’s all the aerobic vs anaerobic controversy about?
I think the Aerobic vs Anaerobic Controversy comes about due to an improper understanding of fitness and the use of a bad fitness definition.
Physical fitness is a compromise of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness .
To pursue fitness excellence you must physically train to “optimize” your performance in all of the physical abilities… and not “maximize” your performance in one ability at the expense of all others.
For people that do not understand that fitness is a compromise, the idea that more, longer aerobic training is indicative of a higher level of fitness is predominate.
However, what they fail to realize is that by focusing on extended aerobic training they are doing little or nothing to improve the other physical abilities needed for fitness excellence… and are actually decreasing their over-all fitness level.
And no, mixing extended aerobic training with body building “isolation” exercises is not the answer.
So what is the answer?
Simple… train ALL of the energy pathways by varying low intensity, long duration – medium intensity, medium duration and – high intensity, short duration metabolic training.
End the Aerobic vs Anaerobic Controversy by making a compromise between the two.
Let’s be honest… unless you are training to be an endurance athlete, there is no need to train like one.
The truth is, most activities encountered in sport, work and life are a combination of all the energy pathways seamlessly flowing from one to another.
Instead of aerobic vs anaerobic it should be aerobic and anaerobic!
To exclude the training of any one energy pathway will greatly diminish the performance improvements from your metabolic training.
My advice… Put an end to the Aerobic vs Anaerobic Controversy!
Add high intensity, short duration metabolic training to your fitness workout plan and vary the intensities by changing methods of training and periodically switching from high intensity, short duration to medium intensity, medium duration and low intensity, long duration.
Filed under Aerobics | Tags: About, Aerobic, Anaerobic, Controversy, What's | Comment (0)Important Facts About Steps Aerobics You Should Know
If you are an enthusiastic fan of most aerobic exercises, you may have considered escalating your workout intensity with step aerobics equipment. The objective of participating in step aerobics are the mostly the same as other aerobics workouts which is to raise your heart rate and maintain it for at least twenty minutes and at the same time toning your muscles and burning fat. Step aerobics will help you achieve al these goals, while adding an extra dimension to your exercise program. To start with step aerobics program, you can sign up for a step aerobics class, or you can purchase the stepper with the instructional videos learn to do it at home.
The advantages of step aerobics are:
1) It adds extra fun to your regular exercise routine
2) It is simple and easy to learn
3) The equipment is fairly cheap
4) It utilizes the large muscles of the lower legs which helps strengthen those muscles
5) It strengthens the tendons and ligaments that connect the muscles and the bones to each other
How To Use Step Aerobics Equipment
You can buy a book or video or even join the local gymnasium to learn step aerobics. However, you can also simply begin with simple exercises by just stepping onto the platform and then stepping down. These simple exercises can then progress steadily from simple steps to more complicated aerobics routines.
Besides that, you can also increase the rapidity of the steps or raise the aerobics step platform which will result in increased fitness and skill. The step aerobics exercises can grow in complexity as you become more proficient.
The step aerobics exercise are usually choreographed to music just like other aerobics routines, but instead of exercising with side to side movements on the floor, you will be exercising vertically by stepping up and down from the platform of your stepper. The most important thing to an effective workout is to be observant of your posture. Always keep your head up, your shoulders back, and your back straight as you do your workout. When stepping onto the platform, your foot should be solidly on the surface and when you step down from it, your feet should stay close to the back of the stepper. This is to avoid the back strain of lunging backwards.
When you step on a steps aerobics platform there is no shock experienced by your joints.
Cost Of Step Aerobics Equipment
If you have decided to purchase your own set of step aerobics equipment, you should know that it will cost you anywhere from $30 to $100. However, if you can afford to purchase a higher end model, you will get some advantage. These more expensive models are usually adjustable in height so that it can accommodate different skill levels or workout intensities.
For a beginner a four inch step is sufficient, but when you increase your intensity, you can raise the aerobics stepper in two-inch increments. This is why the more expensive model which is adjustable may be more economical in the long run.
However, if you have a low budget, or you want to try out step aerobics without buying the equipment first, any household item can be an adequate substitute. You can use things such as a block of wood, a milk crate, or, even a short stool which can act as a raised platform for you to start practicing step aerobics.
Precautions To Take During Step Aerobics
As with any regular exercise activities, there are certain precautions that you should take when participating in step aerobics. One such precaution is to make sure that you execute step aerobics exercise routines properly.
Some of the proper techniques of working out with step aerobics are:
1) Stepping up onto the platform using the entire soul of your foot
2) Being close to the step when stepping up
3) Alternate the legs used to step up and down
4) Perform no more than five consecutive step ups per leg
5) Do not allow your knee to lock
6) Step up to and down from the step softly
Other precautions you must take include utilizing a step or platform that is at the proper height. This range is usually determined by the expertise of the step aerobic exercise participant. A height of four inches is usually suitable for a beginner and a 12 inches high platform only suitable for an expert.
7 Things to Know About Body Building
There are certain things that you need to know about body building, before starting a daily body building regime. Few pointers are:
1. Consult your physician, if you are out of shape.
2. Begin slowly.
3. Start with the basics.
4. Be committed to your fitness program.
5. Check your weight and keep measuring yourself on a
regular basis.
6. Do not start with advanced training.
If you are underweight, do not overwork. You need to conserve the energy to re-build your torn muscle tissues. Eat every 3 hours. Try to eat little food until your body is adjusted to the new food diet. Below is a 6-meal diet plan, which you need to follow to start toning your body:
Meal 1:
1. 4 whole eggs
2. 2 toasted slices of wheat
3. 1 banana
4. 8 oz of fat free milk
Meal 2:
1. 1 can of tuna
2. Whole wheat bread
3. Low fat Mayo
4. Green salad
5. 1 orange
6. 8oz of fat free milk
Meal 3:
1. 1 tablespoon of peanut butter
2. Protein shake
3. 2 scoops of protein powder
4. 2 whole eggs, 1 scoop of ice cream
Meal 4:
1. Chicken or fish
2. 1 baked potato
3. 1 cup of fiber rich vegetables
4. 8oz of fat free milk
Meal 5:
1. 1 chicken breast
2. 1 tablespoon of olive oil
Meal 6:
1. A protein drink
2. 1 tablespoon of peanut butter
In addition, you need to drink a minimum of 1 gallon of water everyday for body building purposes. Workout three days a week and take rest the following three days. Reduce outside activities to avoid extra burning of calories.
Other things to remember:
1. Avoid junk food
2. Do not miss your workouts
3. Do not move away from your routine.
4. Train hard
5. Be consistent
6. Stick to the diet plan
7. Do not start your workout with advanced training.
Benefits Of Body Building:
1. Dedication: The first important benefit of body building is dedication. This helps an individual in different aspects of life. Dedication towards your workout is the first step, which boosts the ability to accomplish different aspects of your life.
2. Confidence: The second benefit of body building is to be confident. People who are confident can attain the goals that they set for themselves, which is very important in life
3. Strengthen your willpower: When you exercise to build your body muscles, you not only build the body muscles, but also build the most vital muscle in the body that is the heart. You require a lot of willpower to train yourself in the right direction. Next, strengthening your willpower is very important in body building.
Supplements Of Body Building:
Cytosport Cytomax: It is an energy drink for cyclists, athletes and hard-core bodybuilders.
Lipoderm Ultras: It is a fat burning gel, which helps in reduction of fats in the body.
Stated below are some of the protein supplements, which are best bodybuilding:
1. Muscle Milk protein
2. 100% Whey protein
3. 100% egg protein
4. Anator P70
5. Optimum Pro complex protein
To end, all these factors will contribute toward your bodybuilding efforts.
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The Truth about Diet and Weight Loss
The Truth about Diet and Weight Loss I want to talk tonight about weight loss. It’s a subject everyone is worried about. And the problem is that diets don’t work. Everybody has tried a diet. I haven’t met a person yet that’s hasn’t tried something, from kids to people in their eighties; everybody has tried some kind of diet and they just don’t work. In recent studies when they looked at a lot of their major diets (some good one’s, Atkins, The Zone), they put them all together statistically …
