MYTH: EXERCISING IN A FASTING STATE TO PROMOTE FAT BURNING WILL RESULT IN BODY FAT LOSS

FACT: While research shows that exercising in a fasted state allows one to burn more fat, there is inconclusive and little scientific support for a link between fat burning and body fat loss. In fact, exercising in a fasted state may reduce exercise capacity overall and decrease the quality of the workout – and it is possible to experience lightheadedness or dizziness if blood sugar becomes too low during exercise.

“Fat burning” refers to the body’s ability to oxidize (or burn) fat by using fat instead of carbohydrate as a fuel source. Fat burning is often associated with body weight or body fat loss; however, in order for one to lose weight, he must consume fewer calories than he expends consistently over a period of time. This is why exercising in the “fat burning zone,” a lower intensity zone, is often not ideal for reductions in body weight if one is capable of exercising at a higher intensity.

Carbohydrates are important in an individual’s diet because they are the primary fuel for the muscles during exercise (and for the brain all the time!). As exercise intensity increases, the body relies more and more on carbohydrate as a fuel source – so, when you’re exercising at moderate to high intensities (and expending more calories in doing so), your body’s capacity to perform such work is dependent on carbohydrate fuel.” (IDEA Fitness, 3/6/13)

Laughter Works!

Documented research has proved that laughter has enormous benefits on one’s physical, mental and emotional health. It is more than just a physical response. It is a great workout that boosts the immune system, increases circulation and the threshold for pain. Scientific studies show that laughter has positive effects on the heart, blood vessels, stress hormones, mental health and family relationships. These health benefits of laughter all contribute to smoother overall functioning, which in turn speeds injury healing and helps manage chronic pain. "He who laughs, lasts!"

Bad Eating Habits: Skipping Breakfast and Craving Sugar

Bad Eating Habit: You skip breakfast.The Fallout: You’ll probably have a lousy morning, as well as a higher chance of overeating later on. “Blood sugar usually drops overnight, so your brain is running on empty until you eat in the morning,” says Ellie Krieger, R.D. Studies have shown that cognitive skills and memory improve once you’ve fueled your foggy morning brain. Recent research shows that breakfast skippers tend to eat more calories during the day than do people who don’t skip. Eating breakfast may actually help you achieve and maintain weight loss.

The Fix: Breakfast doesn’t have to be a drawn-out affair, but try to eat about an hour or two after you get up. Aim for 250 to 400 calories, and include at least one serving of whole grains, a source of protein, and one serving of fruit, says Tara Gidus, R.D. If you’re habitually short on time, stock the kitchen with easy-to-make breakfast foods, keep packets of oatmeal at the office, or place a standing order at a café so you can make a pickup on your way to work.

Bad Eating Habit: You crave sugar. The Fallout: A package of candy may give you a burst of energy, but then you’ll be smacked down by a post-sugar slump. What’s more, a sugary snack is usually empty calories, providing few of the nutrients you need, says Krieger. This, she says, may explain why it’s possible to be both obese and undernourished.

The Fix: You don’t have to go off the sweet stuff completely — just find some good substitutions now and then. Unsweetened dried fruit (like tart cherries or mangoes), peanut M&M’s (a little protein mixed with sugar can help fend off the energy dip), and even a handful of lightly sweetened whole-grain cereal are all good swaps for candy or cookies. And since added sugar sneaks its way into many foods — including bread, cereal, and yogurt — read labels and seek out versions of your favorites with less sugar. Buy unsweetened drinks and add your own sugar. (Presweetened iced tea can contain as much as 10 to 12 teaspoons per bottle.) Or opt for sugar-free.
(Source: Real Simple, April, 2008)

10 Reasons to Lift Weights

Most of us know that strength training is important, but that doesn't make it any easier to do it. It may help to know why strength training is so important and all the ways it can help you look better and feel better.

1. It helps you lose fatWhen you lift weights, you build lean muscle tissue which is more metabolically active than fat. When you increase your muscle, you also increase metabolism which means you're burning more calories throughout the day. Regular strength training is just as important as cardio exercise for losing fat and getting fit.

2. It makes you strongIt may seem obvious that lifting weights can make you stronger...but what some people forget is that it doesn't just make you strong for your workouts, it makes you stronger in other areas of your life as well. When you lift weights on a regular basis, everything else becomes a little easier too - carrying groceries, housework, gardening, carrying the kids, etc. And, don't forget, it doesn't just make your muscles stronger, it makes your bones stronger too which can help reduce or even manage osteoporosis.

3. It reduces your risk of injuryThe nice thing about strength training is that it strengthens everything, not just your muscles and bones. When you lift weights, you also strengthen connective tissue - the ligaments and tendons that keep your body moving well on a regular basis. Strengthening your connective tissue will help you continue to operate in peak condition and protect your body from injuries.

4. It can reduce arthritis painRecent studies have shown that arthritis sufferers who lifted weights actually reduced their joint pain. By strengthening the muscles, they were able to cushion and protect the joints during impact activities like walking. And don't forget...most physical therapy programs incorporate strength training to help rehab a multitude of injuries, which just proves that lifting weights can make a difference in getting better and having a better quality of life.

5. It increases balance, stability and flexibilityWhen we don't preserve muscle mass with strength training, what happens when we grow older? We lose muscle mass and that's often what leads to weight gain and loss of balance and flexibility. Lifting weights can help you work your joints through a full range of motion, keeping them strong and flexible and keeping you steady on your feet.

6. It can make you better at sportsMost athletes these days follow some type of strength training program to keep them strong and avoid injuries. Training specific to your sport can also help you improve your power, strength and speed to make you a better athlete. Even kids and teens often benefit from some type of strength training when it comes to playing sports

7. It makes you feel better about yourselfAccording to some studies, both men and women feel better about themselves when they lift weights. By getting stronger and noticing changes over time like being able to lift more weight and do more exercises, both men and women build confidence and, especially for women, improve body image. Lifting weights, along with other types of exercise, also helps build confidence and can even help manage symptoms of depression and anxiety...a great way to deal with stress in a healthy way.

8. It can help lower blood pressureSome studies have shown that regular strength training can help reduce high blood pressure over time, so this may become another way (aside from cardio exercise) to help treat high blood pressure in some people. If you do have high blood pressure, I don't have to remind you that you should always talk to the doc before doing any new activities (but I am anyway). But, if you get the okay, consider starting a basic program along with other recommendations from your doc for helping reduce your blood pressure.

9. It adds challenge and interest to your routineIf you've been doing the same cardio workouts for a long time, that can get a little boring. Strength training is a great way to spice things up and add a completely different challenge to your body. The nice thing about strength training is that it offers so many ways to set up your workouts...there's always something new to try and you never run out of new exercises, different types of resistance, new routines and a variety of ways to work your body.

10. It makes your life betterOne thing that often surprises people after they start lifting weights is how it trickles into other areas of their lives such as working in the garden without back pain or walking up the stairs without aching knees. It's those little improvements that offer the greatest rewards and it doesn't take much time with weights to see and feel those kinds of improvements.

Created: June 21, 2007, Paige Waehner

DID YOU KNOW????

1. People who exercise regularly are at lower risk for obesity and heart disease.

2. Vigorous exercise is most effective to lower blood pressure, raising one's aerobic capacity, and improving insulin sensitivity.

3. HDL cholesterol, the healthy one, increases an average of 4.6% with exercise.

4. Exercise can decrease falls resulting in injury by 30%, and can reduce the risk of hip fracture 20-40%.

5. Regular exercise lowers the amount of estrogen circulating through the body in the bloodstream. Less estrogen equals less fuel for breast cancers.

6. Exercise pares off hormonally active fat tissue.

Why Water Exercise?

Joints hurting? Muscles sore? Back stiff? All these ailments and more are soothed in warm water exercise. You'll regain range of movement, increase your blood circulation, relieve stress on joints and muscles, and improve your coordination and balance. In addition, you'll build strength with the resistance of the water keeping your bones strong and healthy as well as the muscles around your joints.

Sound good? You can achieve all this and more in the warm, buoyant water. 'No pain, but gain' is the new mantra.

TOP 10 REASONS TO GET SPLASHING:

1. improve overall health and fitness

2. increase energy

3. improve sleep

4. control weight

5. strengthen your heart

6. improve your self-esteem

7. reduce bone density loss

8. reduce pain

9. improve flexibility

10. have fun and laugh

Remember, 'NO PAIN, BUT GAIN'.