#working like 60 hours a week atp

[pretendingboyfriends]

chainsmoking joints before i go to one of my three jobs to waitress for snobby old rich ppl just so i can afford rent and necessities

[saintobio]

I've like casted the intro thingy almosy 3 times onto my TV atp so thank god finally my finger hit the ask box- Okay, SO SAINT, IK IM TIPSY RN BUT I MY ALCO FUZZIEX BRAIN CANNOT THINK OF ANYTHING BUT SY AND SY GOJO RN. IK IBEEN SOBBINF OVER HIM FOR THE PAST HOUR BUT SAINT, I WANNA CRY AND TELL U THAT U ARE AMAZING AND ILY, I HOPE YOI KNOW UOI DESERVE THE WORLD PLS 😭😭 IM SORRY IF THIS ASK COMES ACROSS AS SLOPPY AND PLAIN ANNOYING BUT HOLY SHIT IM JUSY CRYING AT HOW TALENTRD YOU ARE FOR GIVINF US QORLDS TO ESCAPE TO LIKE SN/SY, OLAL, WASTELANDS ESCPECIALLY WHEN PEOPLE HAVE BORINGASS LIVES LIKE MINE. ITS SO SEDENTARY AND STALE THAT I HAD TO DRINJ TO NOT BE THE SOBER ME. AND THEN YOURE SO NICE AND WITTY WITH ALL YOUR FOLLOWES TOO!!! YOURW HELLA COOL I HOPE U KNOW THAT!!! I HOPE U KNOW I ADOREE YOU MORE THAN ANY AUTHOR ATP. ILYYY. TAKE CARE OR GOJO NO UNBOX! BYE-BYE!!

ty so much!!! that’s so nice of u and it’s not annoying at all :D rly glad you enjoy some of my works <33

@otivez said

saint i've been DYING to tell you this omg my law professor told us this crazy story last week and istg it's sincerely not

it's very long and wild but in a nutshell this son of a high status family in the 60s needs to marry someone and his parents don't like his girlfriend so they find him a woman. he goes to his gf and tells her that he should marry the other woman and then they should see. fast forward a couple years he gets cancer and dies. after he dies, they see that he has 14 kids with his wife AND 15 with his girlfriend 😭 they ask the wife "why" and she says "well she gave birth so i had to give birth too" 😭 they were RACING 🤧 my mind just instantly went "what if reader was like sera too" shit gets even crazier that they even made a tv show about it

WHATJDJD THATS SO MESSY 😭

Anonymous said

Hello new reader here👀 An auntie lurking around.

I’m not an anime watcher (but a kdrama one) btw so I don’t know who this characters are irl? Is that even the term?🤣 I just happen to open tumblr after 5 years, this is my 12 year old account whom I spent my teenage years (you can guess my age already 😂)and that one person I’m following reblogged your Sincerely yours series. AND GURL WHERE HAVE YOU BEEN IN MY HECTIC BORING CORPORATE LIFE?!!! It’s been too loooong since I got invested like this for real😭 I am so intrigue, this is nothing like The Princess Diaries I used to read😒😂 and now I discover this gem called smut brrrr Guess what chapter I happen to read first, it’s the bora bora damn I was like, this series is fucking interesting I’m hooked and started reading from the very beginning. To that person who reblogged that chapter, thank you! And Saint, I love you! Muah💋

P.S I’m not following you yet, I don’t want to see the juicy spoilers 😁but I will, I PROMISE once I’m done teehee. And I just google this fucker Gojo Satoru (I’m in a chapter where I really despise him and Sera right now hahaha) he’s my wallpaper now btw and now I’m introducing him to my niece as my cheating rich handsome fiance so they’d stop calling me an old maiden😩

P.P.S can I share how I imagine yn’s style and appearance? It’s Kang Sa-Ra in kdrama A beauty Inside❤️ this is before I saw your curated aesthetic images for sn and yn hehe

it’s sooo interesting when people who don’t watch jjk actually read sn/sy 😭 i hope u know that they are very ooc in this series, and gojo isn’t like this at all HAHAJAJ also i haven’t watch that drama but the inspos for her fashion usually come from typical kdrama chaebols 😹

Anonymous said

I really wanted yn and Gojo to end up together because I’m a Gojo simp lmao. But if SN and SY with OG characters? honestly I don’t want the FL to end up with the ML I want them to go on their separate ways but have a healthy or civil coparenting their child. They’re both too broken to be together again but if they happen to have the strength to patch things up, I wish they’re already both healed to be together again.

If Gojo and YN is the endgame… Saint, I wonder how… And if they’re not… waaah

Anonymous said

This is a terrible thing to say but I'm toji x yn because i think it's the less worse option of gojo x yn. Both relationships have major issues but toji by comparison has less issues and can be salvage. Despite the titanic reference gojo made in sn19 their ship sunk and is staying at the bottom.

gojoyn or tojiyn, i think we can all agree that yn x therapy should come first 😫

@bellehalla said

this is not new but i will defend those Utahime haters because...i am one of them. first of all, why would you go after your friend's ex boyfriend. that itself is already questionable. then you go after an ex that your friend has a bad and complicated history with. apparently, that's not enough to set her head straight. then, you as a friend, know that this friend of yours is losing her shit, losing her mind over this dude and you're out here uwu catching feelings. BUT GREAT CHAPTER SAINT! <33

ahahaha i just know utahime wouldn’t give this much damn abt gojo in canon 😭 but sy!hime is a cassie

Anonymous said

Oh boy, your writing is so captivating! sn6 is the first chapter I've read as it's been released and what a chapter it has been... Thank you for doing this!

A question, I've seen in your profile that your type is INFP and as an mbti nerd have been wondering if you take the personality types of the characters when writing the story?

Sorry if the question has been asked before but I've just been very curious :)

tysm <33 i’m not very knowledgeable about mbti but i remember one of my readers who did a long post abt the characters mbti and why they make sense!! sorry i couldn’t find it anymore but it was during sn era, which is several months ago T^T

[wisdomrays]

TAFAKKUR: Part 93

Disciplining Obesity: A Healthy Life Style: Part 2

Treatment of obesity

Treatment of obesity requires a reduction of calorie intake to below the level of the body’s daily energy requirements. Weight will he lost only if there is a negative calorie balance. Eating less food than the body requires means that the body uses up its own fat to meet its energy requirements. In extreme cases, where losing weight is of paramount importance and where, for one reason or another (usually psychological), dieting has failed, surgical procedures may be necessary. These can include wiring up the jaws to prevent entry of solid food while allowing liquid matter to enter the mouth, or even more rarely, short-circuiting large sections of the bowel, a high risk procedure that carries with it a very significant mortality rate.

Nutrition and diet

Nutrition is concerned with the correct provision of essential factors for body growth, maintenance and repair, together with the necessary number of calories to meet the body’s energy requirements. A correct slimming diet is one that reduces the daily intake of calories without depriving the body of its nutritional needs. Some understanding of nutrition and correct dieting is important not only for those who are already obese, but for many young, normal individuals who, without this knowledge would be likely in the course of time to become obese. A well-balanced diet must have adequate amounts of proteins, carbohydrates, fats, vitamins, minerals, mineral salts and water. Proteins, fats and, particularly, carbohydrates, are important sources of calories and hence of energy. Proteins also supply the amino acids essential to body growth and repair. Fat in addition to being a subsidiary source of energy is the principal source of some vitamins.Vitamins are important in the utilization of energy and in the body metabolism but are not themselves a source of energy and do not contribute to body weight. Lack of vitamins causes disease but so too can an excessive intake of some vitamins.

A number of mineral salts are essential for the human body. Iron, for example, is essential for the formation of hemoglobin. Calcium is necessary for ossification of bone (the change of cartilage into bones). Phosphorus is required for many purposes including the manufacture of ATP. Iodine is necessary for the correct functioning of the thyroid gland. Other important minerals include potassium and sodium.

Water is one of the most important elements in our diet. It makes up about 70% of body weight and shortfall in its intake results in dehydration. Caloric foods are essential for body energy requirements. To appreciate their importance it is necessary to understand both how calories are expended by the body and how these calories are provided by the food eaten. The total calories expended by the body each day is the sum of the calories required for basal metabolism and those required for physical activities. Basal metabolism is the chemical change occurring within the body in the state of complete physical rest when the only bodily functions that are occurring are respiration, growth and repair of body tissues. Physical activity includes obvious exercise such as walking or running and other activities such as digestion and absorption of food. The requirements of basal metabolism depend on the size of the person, but on average about 1,700 calories per day. For comparison it is interesting to note that walking utilizes about 200 calories per hour, household work about 100 calories per hour, and mental work no calories.

Calories are provided by certain constituents of the diet. The most prolific source on a calorie-per- weight basis are fats, which yield 9 calories per gram, followed by carbohydrates and proteins which each yield 4 calories per gram. It would appear that, in order to lose weight with maximum efficiency, the part of the diet which should be reduced is the fat content. However, the average diet contains nearly twice as much carbohydrate as it does protein and fat put together. Therefore, in practical terms, most slimming diets concentrate on the reduction of the carbohydrate content of the food eaten.

Dieting

By ‘dieting’ people usually mean a ‘reducing diet’, that is, a programme of eating less in order to achieve weight reduction. But there are other types of diets used for different purposes such as lowering the level of cholesterol or increasing the bulk content of food in the bowel.

Reducing diets are designed to provide less calories in the food intake than are used by the body in the expenditure of energy. There are infinite variations, both in the content of such diets and in their efficacy.At its simplest, good diets are diets that work. The important criteria of such diets are:

Palatability: it is pointless following a diet which forbids all foods that one likes and allows only foods that one dislikes.

Practicability: that is a diet that can be followed with a minimum of fuss and preparation and can be used when one is out at work or at a restaurant.

Moderation: a diet should be one that ensures a weight loss of not more than 2 lb a week. Diets which produce weight loss in excess of 2 lb are usually crash diets and come into the second category namely, bad diets.

Bad diets fail to satisfy the criteria described above. They fail because they are monotonous or cause tremendous hunger and are soon abandoned, with a consequent return to previous eating habits and the regaining of weight lost. Even if maintained with perseverance and weight is successfully lost, when the diet is eventually stopped, when the desired weight has been achieved, former eating habits are almost always resumed and weight rapidly regained. Weight rapidly lost is weight rapidly regained in almost every instance. It hardly needs saying that the most important aspect of dieting is the re-training of one’s eating habits so that after a time dieting is no longer a conscious activity but a totally natural and permanent way of eating for health. In practical terms the most effective way of achieving this is by gentle reduction of the amount of food eaten. For example, one potato less, one slice of bread less, substitution of artificial sweeteners instead of sugar, are all ways of reducing calorie intake in a gentle and painless manner. There are numerous other tactics (usually classed as behaviour therapy) such as eating from a smaller plate, which can all help different individuals to adapt gradually and permanently to a different regime of eating.

Slimming tablets are controversial. Opinion as to their usefulness is divided. They appear to be very popular with patients but not so popular with doctors. It is possible that tablets have a use particularly when hunger is a problem during sensible dieting or when the reduction of weight has reached a plateau which appears to be permanent or long-lasting. A short-term plateau is a common occurrence while on a reducing diet and perseverance is required as weight loss is usually resumed after a short period. The problem with slimming tablets is that they can cause unpleasant side effects such as insomnia or, conversely, drowsiness, and they may cause dependency.

Exercise

The importance of exercise in the context of weight reduction is frequently overstated. For example, a walk of one mile will probably use up less than 60 calories. If this activity is undertaken every day it will probably achieve a weight loss of less than 1 lb a month. However studies have shown that sedentary individuals appear to lose weight with more difficulty than active individuals on identical diets.

Bran

Recently doctors have become aware of the importance of something that has been missing in the refined diets of Western societies for a long time: this is vegetable fibre. Observation of peoples in the African continent have shown that the local inhabitants rarely suffer from constipation, bile and other bowel disorders so common in Western countries. This has been convincingly explained as being due to the presence in their diet of vegetable fibre. The theory has been advanced that if vegetable fibre is added to our Western diet the incidence of such bowel disorders will be reduced and this appears to be borne out. The addition of vegetable fibre, generally in the form of bran, may well prove to be a useful constituent of our everyday diet. A further advantage of bran, particularly while on a reducing diet is that it has a tendency to fill up one’s stomach and thus alleviate hunger.

Diet and corona heart dease

Cholesterol is a fatty substance present in everyone’s blood. It causes problems as it is deposited in the lining of arteries making them narrower. Cholesterol also forms an important constituent of arteromatous plaques (lumpy deposits on the inner lining surface of arteries) which may cause narrowing or blockage of the coronary arteries (those supplying the heart), leading to pain on exertion (angina pectoris). Blockage of the coronary arteries causes coronary thrombosis which results in destruction of the heart muscles. The relationship between high blood cholesterol levels and coronary heart disease is undisputed. Numerous studies have shown that the risk of dying from coronary heart disease is more than doubled if one has an abnormally high level of cholesterol in the blood. The relationship between blood cholesterol levels and coronary heart disease is probably a direct causal one. The classic observation is that Japanese men who came to live in San Francisco acquire high blood cholesterol levels and suffer an increased incidence of coronary heart disease in similar proportions to those of the indigenous population and in marked contrast to the low cholesterol levels and low incidence of heart disease of the indigenous population of Japan. However, the possibility remains that some other factor or factors are responsible for both the high cholesterol level and coronary heart disease has been postulated.

Cholesterol is derived partly from the diet and partly from the breakdown of other food substances within the body. The main sources of cholesterol are animal fats and dairy products. These include fatty meats, liver, milk, cheese, cream and butter. All these foods contain a good deal of saturated fatty acid which in the body breaks down to form cholesterol. In addition, eggs contain pure cholesterol. When the amount of cholesterol and saturated fatty acids in the diet is reduced the level of blood cholesterol is also reduced.

What does seem likely is that even a moderately raised level of cholesterol over a long period of time may predispose towards coronary heart disease. Doctors and nutritionists are therefore becoming increasingly aware of the importance of correct diet starting in childhood. It is likely (and certainly it is to be hoped) that, with increased general awareness of the importance of cholesterol levels, there will be some alteration of the present eating habits in schools - informed teachers could provide an important impetus. This is particularly desirable as the eating habits of adults and their likes and dislikes are acquired largely during childhood. There should be a trend towards a reduction of the animal fat and dairy product content of the diet (though by no means their total exclusion because they still form an important source of certain essential nutrients) together with an increase in food containing more polyunsaturated fats (which do not lead to the rise in cholesterol levels) such as lean meat and the substitution of soft margarine high in polyunsaturated fats in place of butter, and the use of corn oil, sunflower oil and safflower oil in cooking instead of cooking fat

As Muslims, of course, we must be abstemious and refrain from overindulgence. Good health is a valuable gift from God Almighty and we shall he held accountable for how we treated our bodies. In the inimitable words of the Wise Qur’an: Let not your own hands contribute to your own destruction’.

[fitnesstale]

Diet Vs. Exercise – Which is Better For Weight Loss?

“What works best when it comes to weight loss? Diet or exercise?” I questioned few of my friends, family, and colleagues and 2 out of 3 said that it’s a blend of both. Unfortunately, that consensus complicated things for me. Because I have been coupling both, and yet, the weighing scale doesn’t seem to move. It was clear to me that it is the time for some fact-checking. So, I set out to find out the hows and whys and came to the conclusion that I never thought I would! In this article, I have put down everything I learned about what works for weight loss – exercise or diet or a smart combination of both. Keep reading, and you will break your weight loss plateau – that’s a guarantee. Let’s start!

A Few Necessary Points One Must Know

To understand if exercise works better or a diet does, let us first discuss a few essential points:

Your body is not like someone else’s. So, if a low-carb diet suits someone else, it doesn’t necessarily mean it will suit you.

Crash diets and fad diets will only slow down your metabolism and not speed up your weight loss.

Before starting any weight loss regime, consider your body type and your lifestyle first.

Talk to a doctor first to find out if your weight gain is hereditary, and if you have any medical conditions.

Physical activity helps if you suffer from anxiety, depression, and other mental ailments.

Diet Vs. Exercise – The 80/20 Rule

The 80/20 rule is all about putting in 20% effort and getting 80% results. In easier terms, less effort, more results. In weight loss too, you can apply this principle – but in a somewhat different manner.

For weight loss, fitness gurus and nutritionists agree that 80% of your effort should come from diet and 20% from exercise. That means you have to be more careful about what you eat, how much you eat, and when you eat.

This holds true as a majority of us tend to overestimate the energy expenditure and underestimate the calories consumed. That’s because the amount of calories you need to stay alive is varied than what your friend would need. The energy you consume through exercise will also vary even if you both do the same exercise, at the same intensity, for the same duration. Diet is a primary determinant of whether you will lose the flab or your friend will.

So, adhere to your diet even if it’s weekend or you are going out on a lunch date.

Role of Exercise

You will lose weight by going on an accurately controlled diet. But you will also lose muscle mass. And when you lose muscle mass, your metabolic rate decreases. That’s because your muscles are present where a large number of mitochondria are available. Mitochondria are cell organelles that support the conversion of glucose to ATP or energy.

When the muscle in your body reduces, the number of mitochondria will also decrease. As a result, your metabolism will decrease. To counter this, you need to exercise. In fact, a mix of all workouts is the best. Three days of strength training and 2-3 days of cardio is what you should ideally strive for.

Cutting Calories Or Increasing Exercise: Does It Vary With Age?

Yes, it does vary. Muscle loss hits in post 30. If you are someone over 30, your preference should be preventing muscle loss and building some lean muscle mass.

You can do different forms of exercises at the gym using weights or just your body weight. Keep it engaging, and you will be able to limit muscle loss and look toned. However, you should talk to your doctor first and you must not perform exercises that will harm your bone health and pose a risk to your life.

You have to be extra careful about the sugar and salt intake. With age, a lot of health problems like diabetes, hypertension, and cardiovascular problems start to appear. And a big part of guarding yourself against these possibly life-threatening diseases is controlling what you consume.

Why is Diet So Important?

Diet is very crucial when it comes to weight loss because the effect of exercise is canceled out when you don’t take care of what you eat. To lose 1 pound of fat in a week, you must cut back or burn 3500 calories which are roughly 500 calories per day. That means you would have to run at 8 mph for at least 45 minutes or 55 minutes of Zumba without stopping.

You might think it’s OKAY to eat two slices of pizza in the middle of the week and then go to the gym and burn the calories. But to burn two slices of pizza (~560 calories), you would have to do 65 minutes of moderate cycling or 60 minutes of intense Zumba without stopping. That’s crazy and might be dangerous too.

So, every time you think of walking away from your weight loss diet, consider if it would be really worth it. Yes, you should let go sometimes but choose healthier foods for enjoying a cheat meal.

The Verdict

Who Wins – Exercise Or Diet?

Diet is the winner. Diet alone is equal to the three pillars of weight loss, and exercise is equivalent to one. So, if you do not keep a track of your diet, no matter how many hours you spend at the gym, you will not lose weight. Also, you cannot maintain weight loss or your health without exercise. Exercising on a regular basis can also help improve your mental health and a few chronic conditions over time.

To conclude, the weight loss journey is a herky-jerky ride. It will take a look at your possession to remain place and come through your goal. But it’s worth following the 80/20 rule and enhancing your overall lifestyle. The end result – you will feel better and be more active and productive, and your mental health will improve. So, keep the four pillars of weight loss paired together, and you will not have to go on a fad or crash diet to lose weight.

[cupgemini8-blog]

A Conditioning Guide for Power Athletes

Here's what you need to know... Programmed wisely, concurrent training - focusing on strength and conditioning at exactly the same time - can make you stronger. The myth about endurance work causing strength loss was extracted from research including extreme cases. GPP isn't that very important to powerlifting meets, but it is when it comes to training for those fits. Having a good foundation of conditioning will speed recovery from weight training. Mobility circuits kill two birds with one rock: mobility needs and general conditioning. And it takes merely 15 minutes. Endurance and strength? You might have heard that strength athletes should avoid cardio, skip conditioning, and only focus on the strength side of sport. Maybe you've listened to that advice. It makes sense after all. Concurrent training - training for both endurance and power for example - won't offer you optimum results on either end of the range. But is that true really? Perhaps you have ever investigated how different types of training help one another? Rev Your Engine There's more to conditioning than simply improving a mile time, cranking up your VO2 max, or cutting weight for the beach. Conditioning can be an engine to the power source of your body. Regardless of your sport, conditioning is a right part of the training plan that needs to be put in play. The type of sport you participate in dictates the style and programming of conditioning just. Concurrent Training: THE STUDY Research shows that power benefits are created with concurrent training still. Studies by McCarthy et. Al. and Kraemer et. Al. both show improvements in strength with combined groups just like those who power trained only. The myth of strength reduction with endurance training was extracted from research that showed acute cases and placed in to the masses. Power sports simply adopted this train of thought, and none more than the activity of powerlifting. Powerlifters: Strong and Totally Out of Shape? Powerlifting has evolved and changed within the last couple decades and it has just recently began to grow out of a vintage college teach of thought. It certainly is been accepted that powerlifters are over weight and need no type of athleticism or conditioning. I select powerlifting here because it's one of the only sports activities that relies strictly on maximum strength and has no form of endurance in nature. It's a sport where each event may last, on the upper end, seven secs, and large amounts of rest receive between bouts. When you look at it from the outside, you could easily argue there is no reason behind conditioning of any sort for this athlete. But those who know science could attest to the need with the new light that has been shown on concurrent training. Some research has proven that training both endurance and power at the same time will result in a lessened aftereffect of strength gain. That is a problem as it pertains to a sport that relies solely on maximum strength. However, where people go wrong is the study that shows this looks at a larger level of endurance training and doesn't take into consideration a well-scheduled program. So of delving deeper instead, people (myself once included) just take it for what it's well worth and throw conditioning out the windows. The nagging issues that come with this notion are vast and dangerous. Laying a Foundation Like creating any powerful landmark just, there needs to be a solid base. Without a base the structure will crumble and fall with a blur of a lifespan just. A similar thing goes when discussing a solid and powerful body. If the base is skipped it's only a matter of time until progress comes to a screeching halt and injuries start to occur. With the big three lifts, a major foundational point is the basics of motion - the idea of how to properly squat, bench press, and deadlift without compensation. This is essential for any lifter and must be mastered to continuously improve. Along with that is something called General Physical Preparedness. GPP is the idea of the body's energy systems being conditioned to work longer and more efficiently. For a powerlifter, competition day relies more on the ATP/Computer system for short, maximal outputs. However, as it pertains to training for a meeting, a lifter with better GPP can complete more working pieces, more exercises, and thus enable better strength gains than would an sportsman with poor conditioning. Attempting to increase mitochondrial muscle and density glycogen stores models a muscle up to have the ability to work longer, which gives an sportsman the ability to put more into the training. Better training equals better results. Energy Systems and Recovery When it comes to recovery, lifters are always looking for an edge. From supplements to rest to nourishment, lifters 're going out of their way to find the next big thing. Why? Because faster recovery means more training and more training means better results. But exactly what does fitness have to do with recovery? The answer is simple: energy systems. When we train we create chemical changes that cause the fatigue we feel. Muscles run out of energy substrates such as ATP. Lactic acid and hydrogen ions build up (the burn we all like to hate) and glycogen stores get slowly depleted. With conditioning, an athlete can improve air delivery to the muscles, create more efficient creation of ATP, and oxidize lactic acid. The aerobic system is the main power source for recovery. Blood transport is essential for nutrients, human hormones, metabolites, and waste materials. Its capability to pump in the nutrients needed and pump out the waste takes on an enormous role in both performance and health (2). With an improvement in nutrient and oxygen transport, a lifter will not only be able to work longer with a much better work capacity, but will also start recovering from training faster and more efficiently. This improved recovery will business lead to more frequent and effective workout sessions. An additional aspect to this improvement is that of competition day. Several full times last all night upon hours, and by time the deadlift rolls around many lifters have fatigued and miss quantities they have hit over and over in the fitness center. With an improved aerobic base your body can fully recover after every attempt and stay fresher throughout the day resulting in deadlift PRs. Fat or fit? Looking back at the annals of powerlifting there are a couple of things that always stood out: these folks were crazy strong plus they were also fat. Yes, I said body fat. Old-school powerlifters seemed to all share the same non-e and features of these features matched their bodybuilding counterparts. When I was younger I usually just accepted that the weight was an edge, however now I've noticed the higher unwanted fat content is not an advantage but actually a detriment. Why Do Many Powerlifters Get Fat Anyhow? To get stronger we should eat in a calorie surplus and when doing that, mixed with a lack of conditioning, weight gain is inevitable. As a lifter, strength is the main goal and therefore nutrition becomes an aid to power instead of a street to sexy. This is all fine and dandy but if you really break it down there's a way to get both. The Best of Both global worlds Research and practice have led us to numerous breakthroughs in the global world of nourishment. We know more now than previously and we've learned the culprits behind unwanted fat storage. We've also started studying the medicinal effects of certain foods and how they can help our performance in all respects of life. It's time we start using this knowledge for strength and physique and stop being lazy. By viewing macros and micros we can manipulate our diets to not only lose fat but also keep and even gain strength at the same time. However, to get this done we have to utilize conditioning in our programs. In short, powerlifters have no reason to anymore be fat. It only is practical as a powerlifter to be as trim as you possibly can. Powerlifting is divided into weight classes and you merely compete against other lifters in your course. So if two lifters weight 220 pounds and one lifter is 10% body fat as the other is 20% surplus fat, math tells us that the lifter with only 10% body fat will have more muscle mass therefore have a larger potential for strength. It's only logical to be leaner than your rivals and carry a greater potential. Planning It All Out Conditioning for the strength athlete shall improve body composition, work capacity, and recovery, all leading to a far more efficient lifter and better training. read this The best question now is how to program it so that it doesn't block the way of strength training. A strength sportsman isn't seeking to run mls upon miles and spend hours with an elliptical every week to enter conditioning. There is no dependence on that amount of duration and exercise selection should become more specific to the activity. Through the off-season is when nearly all an aerobic base should be built. This is the time of the entire year where 3-4 classes can be applied each week with each program lasting anywhere between 20-60 minutes. These sessions could be anything from walking, stadium stairs, or sled drags. As an athlete gets nearer to competition and enters into prep phase, the frequency should be lowered and the exercise selection could be adjusted. Some of the best things for conditioning are timed sled drags, flexibility circuits, and med ball work. website here Whatever you might choose, the goal is to keep the heart rate around 130-150bpm and make an effort to keep lactic build up to a minimum. Progress every week with the addition of time or reps slowly. It's most appropriate to incorporate lower body work your day following a heavy squat or deadlift session and chest muscles work the day after a heavy bench session. This allows for increased blood flow to the damaged muscles, accelerating recovery time and lessening soreness. Below is an example week of training with conditioning: Monday Bench: 5 x 2 85% Close Grasp Bench: 3 x 8 Chest Backed Row: 5 x 10 Chin-Up: 4 x 10 Triceps Extension: 3 x 15 Tuesday 25 Min Flexibility Circuit Wednesday Squat: 5 x 2 85% Paused Squat: 3 x 6 RDL: 4 x 8 Glute-Ham Increase: 4 x 8 Thursday 20 Min Sled Move: 45lbs Friday Over head Press: 5 x 5 Pull-Up: 5 x 10 Dumbbell Row: 5 x 10 Pressdown: 3 x 15 Saturday Deadlift : 8 x 1 70% Entrance Squat: 5 x 5 AB Rollout: 5 x 10 Sunday 60 min Incline Walk Mobility Circuits One idea here is to include mobility circuits. These kill two birds with one stone and can be a great addition to anyone's training plan. Focus on 4-5 exercises targeting mobility focus on areas or motions which may be lacking. Perform 15-20 repetitions per exercise. Move through each exercise in a circuit fashion and continue for anywhere between 15 and 30 minutes. The heartrate should stay up around 130bpm and the athlete should build up a sweat. This not only helps conditioning but improves movement quality also. Stop USING THE Excuses There's been a stigma placed on powerlifting as a fat and lazy sport. Individuals who don't wish to accomplish cardio choose to just lift heavy instead. But there's a lot more to powerlifting than simply weight lifting. It's a testament of power both actually and mentally. It takes guts and drive to get under those weights knowing they could crush you. There's a feeling of sophistication and athleticism involved with the proper execution and positioning, and there are a pride directed at those who succeed. Crush that stigma and show pride in your capability, your physique, as well as your athleticism. Stop the stereotype and create a fresh look for powerlifting and power sports over the board. Build your conditioning, improve your recovery, and arranged new records.

[polixy]

Both Republicans and Democrats cite masks as a negative effect of COVID-19, but for very different reasons

Both Republicans and Democrats cite masks as a negative effect of COVID-19, but for very different reasons;

Anti-mask protesters outside the Ohio Statehouse in Columbus on July 18, 2020. (Jeff Dean/AFP via Getty Images)

The COVID-19 outbreak has upended life across the United States and exposed growing divisions between supporters of the two major political parties. And when Americans are asked to describe in their own words how the outbreak has affected them negatively, no topic divides Democrats and Republicans more than the subject of masks, according to a new Pew Research Center analysis of survey findings collected in late August and early September.

Overall, 14% of U.S. adults mentioned the word “mask” when asked how the pandemic has made their life difficult or challenging. That made “mask” the fourth most common term in these responses, behind “family” and “work” – each of which was mentioned by 19% of the public – and “friend,” mentioned by 14% of respondents.

For this analysis, we surveyed 9,220 U.S. adults between Aug. 31-Sept. 7, 2020. Everyone who completed the survey is a member of Pew Research Center’s American Trends Panel (ATP), an online survey panel that is recruited through national, random sampling of residential addresses. This way nearly all U.S. adults have a chance of selection. The survey is weighted to be representative of the U.S. adult population by gender, race, ethnicity, partisan affiliation, education and other categories. Read more about the ATP’s methodology.

Respondents to the survey were asked to describe in their own words how their lives have been difficult or challenging since the beginning of the coronavirus outbreak. The Center used a variety of text processing procedures to clean the responses, correct for misspellings and reduce words to their root form (for example, “families” to “family”). Researchers then identified nearly 150 words and phrases that were used by at least 100 respondents and examined these keywords for patterns. The full methodology can be found here.

“Mask,” however, was the single most-used term among Republicans and Republican-leaning independents, who were roughly twice as likely as Democrats and Democratic leaners to mention it in the context of negative effects from the outbreak (19% vs. 10%, respectively).

To gain further insights into these differences, researchers examined each of the nearly 1,000 open-ended responses that mentioned the term “mask.”

Americans frequently brought up masks in their responses simply to complain about them in a general sense or to cite them as an example of how things have changed since the pandemic began. But a third of those who mentioned masks provided more detailed opinions on face coverings and safety precautions in general. These detailed opinions illuminate a clear divide between those who are skeptical of masks and those who are concerned about other people refusing to wear them.

Among the Americans who mentioned masks in their responses, 15% expressed frustration with other people not wearing them or refusing to follow safety precautions more generally; lamented the politicization of basic safety precautions; or expressed concern that some people were not taking the pandemic seriously.

These concerns were largely concentrated among Democrats. Some 31% of Democrats who brought up masks did so to complain or express concern about other people not wearing them. By comparison, just 5% of Republicans who brought up masks expressed this sentiment. Put differently, Democrats accounted for around three-quarters (76%) of those who expressed worry about others not using masks.

Quotes from Democrats expressing concern about others not wearing masks

(The responses below are lightly edited for spelling, style and readability.)

“Customers complaining about masks and not wearing them are both the biggest personal issues COVID has caused. The maskless customers are usually ruder than other people.” –Man, 24

“Having to be around people at work who don’t wear masks despite it being required by our governor. Feeling like I need to check the news about the virus only to be constantly reminded that Trump is actively trying to kill off Americans, incite violence, start a civil war, and become a fascist dictator and the corrupt GOP are actively allowing it to happen and the Dems aren’t doing enough to stop it. This country is falling apart and it’s extremely depressing and scary.” –Woman, 26

“I live in Missouri in a smaller town, less than 5K. Everyone thinks it’s made up, no one wears masks or social distances. […] I don’t feel safe or protected by my managers but I also can’t say anything because I need the job.” –Woman, 36

“I wear [a mask] for at least 8 hours a day along with a face shield, gloves and lab coat. I see approximately 100 patients a day and when I hear people complain about having to wear it for 20 minutes or those who refuse to wear it, I just have to scream silently inside.” –Woman, 59

“Some people who refuse to wear a mask. I am a believer in Jesus and to see other so-called Christians rebel against wearing a mask and calling COVID-19 a hoax is depressing. And discouraging to find out what really is in their hearts. It’s all about their rights only.” –Woman, 68

“I have chronic asthma so I am fearful of being exposed to the coronavirus. It makes me extremely angry to go out and see people not wearing masks or keeping social distance. And my intense dislike of Trump has grown because he lies about the coronavirus and there is blood on his hands. His lack of telling the truth about the coronavirus and his attempt to use the public health systems of the U.S. for his own political ends are the equivalent of murdering thousands of people.” –Man, 73

On the other hand, nearly one-in-five of all respondents who mentioned the word “mask” (18%) specifically called masks unnecessary, ineffective, oppressive or unfair; stated that they refuse to wear masks; expressed skepticism about the COVID-19 pandemic in general; or expressed a belief that the pandemic is being used to manipulate Americans for political gain.

These responses were far more common from Republicans: 27% of all mask mentions by Republicans expressed such views, compared with just 3% among Democrats who brought up masks. Looked at another way, Republicans accounted for 92% of those expressing skepticism or opposition to masks.

Quotes from Republicans expressing skepticism about masks

“Forced to wear masks for a virus that killed less than 10,000 people, I am more likely to be murdered in Kansas City than catch COVID there.” –Man, 28

“The entire unnecessary shutdown of the country got my husband furloughed for 9 weeks, more government overreach with mask orders, people are just so terrified to live it’s disgusting, so the ones of us like me who aren’t scared get treated like we are awful people” –Woman, 31

“Being forced to wear a completely useless mask when going into businesses. I have bad allergies and can’t breathe well. The CDC has reported that the masks are useless, which to me indicates they are virtue signaling items and are being used to control people.” –Woman, 70

“The total and arbitrary violation of our civil rights by stooge governors (Whitmer, Cuomo, Newsom). The frustration of listening to little Fauci who has been wrong on almost everything. The dishonesty of the media to accurately report. I refused lockdown, I refuse masks, I refuse to participate in any of this bogus crap.” –Man, 60

“I really do think this outbreak is not a big deal. We have more people dying from the flu, heart disease, overdoses, car accidents, suicides. I really believe it is a government control thing to see how far they can push us. I am here to tell you! The American veteran will not stand by and let government take away our rights!!! If they are looking for a civil war they will get one. Don’t mess with the 1st and 2nd Amendment.” –Man, 67

“Masks! Being told to wear one even though we all learned in Microbiology 101 that they don’t work. I’m heartsick that kids can’t go to school. I’m disgusted with people who wear masks outside when exercising. I loathe the lying mainstream media even more for their negative influence on media.” –Woman, 72

Since answers to open-ended survey questions can be wide-ranging and varied in length, any specific keyword or topic typically only appears in a minority of responses. Overall, just 5% of Republicans expressed skepticism of masks and only 3% of Democrats brought up concerns about others not wearing them.

Still, the hundreds of responses from Republicans and Democrats that did express these views highlight a growing divide among partisans about coronavirus-related restrictions and safety measures. In June, 77% of Democrats – compared with 45% of Republicans – said they were very or somewhat concerned that they might unknowingly spread COVID-19 to others. And nearly two-thirds of Democrats (64%) were very or somewhat concerned that they would personally get COVID-19 and require hospitalization, while just 35% of Republicans expressed the same concern. In the same survey, Democrats were about twice as likely as Republicans to say that people in their community should always wear a mask (63% vs. 29%).

At the same time, the Center has also found that majorities in both parties say they are making regular use of masks, even if some may be skeptical about their effectiveness. In August, 92% of Democrats and 76% of Republicans said that they had worn a mask or face covering when in stores or other businesses most or all of the time during the prior month.

Note: Here is the methodology for this post.

Dennis Quinn  is a computational social scientist focusing on data science at Pew Research Center.

; Blog (Fact Tank) – Pew Research Center; https://www.pewresearch.org/fact-tank/2020/10/29/both-republicans-and-democrats-cite-masks-as-a-negative-effect-of-covid-19-but-for-very-different-reasons/; https://www.pewresearch.org/wp-content/uploads/2020/10/FT_20.10.21_MaskWearing_feature.jpg?w=1200&h=628&crop=1; October 29, 2020 at 02:34PM

[epic-flight-academy]

Airline Pilot Salary

People choose an airline pilot career for a variety of reasons, first and foremost being their love of flying and sense of adventure while seeing the world. However, with the growing demand for commercial airline pilots worldwide, airline pilots’ salaries have become an excellent reason to consider a career in aviation. If you have been thinking about becoming a pilot but are concerned with how much pilots are paid, you can be assured that for the relatively small investment you make in flight training, the financial rewards of a pilot’s paycheck are more than sufficient.

How much do pilots make?

Like other professions, pilot salary is not equal across the board. Pilot salaries vary among types of airlines, the size of aircraft, and even flying routes. Salary also depends on other factors, such as a pilot’s credentials and experience, the specific job title (Captain or First Officer), and pilot union agreements. Also, most people don’t realize that pilots are paid by the hour – not an annual salary. In 2019, according to GlassDoor, a website where people self-report their earnings, the average airline pilot salaries were respectable. GlassDoor reported the average base pilot annual pay in the U.S. was $113,709 (based on 235 pilots who reported salaries). A 2018 report put the median annual commercial pilot salary in the U.S. at $130,059. (This means that half of all pilots earned less than this amount, and half earned more.) There are pilots working for major airlines making close to $300,000 per year. However, with so many factors impacting pilot salaries, it’s important to look at multiple perspectives and examples to have a real understanding of how much pilots earn, and, more importantly, how much you can expect to earn.

How is a pilot’s salary calculated?

First of all, remember that airline pilots are paid by the hour for actual hours flown. Federal law requires that airline pilots are to fly no more than 1,000 hours per year. This is to ensure they are well rested and ready to fly each time they enter the cockpit. Compare this to an average job where workers are expected to work 40 hours per week. Taking two weeks off for vacation, the average person works 2,000 hours per year – double that of a commercial pilot. A pilot’s hourly rate increases for each year he or she has worked for an airline. The range in hourly rate also changes by airline and by type of aircraft. For example, a senior Captain flying a B777 for Delta can expect to earn $330 per hour, whereas a junior First Officer on the same plane could expect to be paid $86 per hour. Flying the same plane for United Airlines, a senior Captain would earn $328, the junior First Officer $85. Remember that these ranges are on a continuum from lowest to highest pay, which changes incrementally depending on the pilot’s experience with the airline. If you’d rather fly cargo planes instead of passenger planes, you’ll find similar ranges in pay. A junior First Officer at FedEx will be paid $74 per hour, and senior Captain will earn $296. The range at UPS is even greater, with junior First Officers starting at $45 per hour and senior Captains earning $300. You can see by these wide ranges among a handful of examples that many factors impact actual salary calculations. Regional airlines typically start at around $35 per hour. Your starting pay is determined by various factors, such as your flight experience and type ratings. Although a college degree is not a requirement for most airlines, many do assign value to having a college degree during the hiring process using a point system to determine the best candidate and rate of pay.

How do international pilot salaries compare to U.S. airline pilot salaries?

The airline pilot shortage is not just a U.S. problem. Many international airlines are offering premium pilot salaries to entice American pilots to work for them. For instance, Emirates Airlines pays a Captain an annual average salary of $192,000 and an additional $50,000+ to pay for housing each year. This is on the high side. Most international airlines pay pilots similarly to U.S. airlines. Piloting the larger jets pays approximately $121,000, while flying smaller jets internationally pays around $104,000. This is why many international flight students attend flight schools in the U.S. Training in the U.S. is usually more available and affordable than in their home countries, and their FAA-approved licenses and ratings will transfer to any country. To properly compare pay rates between airlines, it is always advisable to review their hiring requirements.

What is a pilot’s starting pay?

Most commercial pilots in the U.S. begin their professional careers as Certified Flight Instructors. This is mainly because of the FAA’s “1,500-hour rule” that was established in 2013. The rule requires all first officers flying for commercial airlines to have accrued a minimum of 1,500 hours to qualify for their Air Transport Pilot (ATP) license. In order to log these required hours, flight training offers an excellent opportunity to “build time” in their logbooks, hone their aviation skills, teach new pilots, and earn a paycheck. Although most CFIs are paid a modest $30-40 per hour, depending on the flight school, the critical component for U.S. pilots is that they can build their hours without having to rent the use of an airplane, which could be costly. Once they have earned their ATPL, pilots can expect to be hired as a junior First Officer with a regional airline at an hourly rate of $30-60, again, depending on the company.Pilots flying for international airlines earn their ATP with different minimums depending on the country. For example, flight students from Colombia, Taiwan, and Saudi Arabia know that when they train in the U.S. and return home to begin their flying careers, they only need to have logged 250 hours instead of 1,500, and most have logged these required hours before leaving the U.S. Therefore, most international flight students can begin their airline pilot careers without first becoming instructors. To fully understand the number of hours needed to fly in your country, check with the Civil Aviation Authority there.

Do pilots ever receive signing bonuses?

Yes, Regional airlines frequently offer signing bonuses. For example, in 2018, Envoy Air offered a $45,000 signing bonus for qualifying pilots, Air Wisconsin $31,000. Envoy Air, Silver Airways, and GoJet Airlines offered signing bonuses ranging from $5,000 to $12,000. Trans States offered a $44,000 first officer signing bonus. Signing bonuses have become more common due to the pilot shortage, especially with regional airlines. This is good news for pilots who have recently completed flight school and want to begin their aviation careers. Most begin their commercial pilot careers as Certified Flight Instructors (CFI) to build the 1,500 hours needed to work for the airlines. The pay range for CFIs is typically $30,000 – 40,000. Flight instructing is the most common employment before taking the next step to the regional airlines where it is not uncommon to be offered a signing bonus. In addition to signing bonuses, some airlines pay annual bonuses to employees. For instance, in 2019, Alaska Airlines and Horizon Air workers shared $120 million in bonuses due to outstanding performances in 2018.

Does networking help in the hiring process?

Yes, we see this again and again. Although your qualifications will ultimately carry you across the finish line to the pilot job you are seeking, we know of hundreds of instances where pilots who became friends in flight school were instrumental in leading former classmates to new positions. We frequently hear from our graduates who bump into each other at terminals around the country, sharing their new positions and other career information. They network through social media after graduating from flight school and continue to support each other once they launch their aviation careers. Another type of networking that can help from getting your foot in the door to being hired at your dream job is the networking provided by your flight school. Here at Epic we frequently host events for our students where they meet representatives from our partner airlines. The airlines appreciate these opportunities, because they get to meet students early in their training and nurture a relationship with them. All of this leads to strong connections that help our flight students on their career paths. Never underestimate the power of networking.

What kinds of benefits do airline pilots receive?

Pilots typically receive excellent employment benefits, such as health insurance, life insurance, dental insurance, vision insurance, and a retirement plan. Pilots also get paid vacation time, sick days, holidays, and other personal time off benefits. Most pilots also receive per diem to cover food expenses, etc. Perhaps one of the greatest benefits is the pilot’s schedule. Because a pilot can only fly 1,000 hours per year, this means that pilots often have as much as two weeks off every month, resulting in greater leisure time than most occupations. Free airfare via jumpseats is another benefit for pilots, which is typically extended to family members as well based on seniority and other factors. Pilots can also find themselves overnighting in some wonderful locations, resulting in spontaneous sight-seeing and memory-making. Employees in any field of work often forget about the value of benefits. These benefits cost employers real money, and when calculating your actual pay you should always remember to include your total benefits package to understand the real value of your compensation. In today’s gig economy where people are frequently contracted as freelancers and receive no benefits, no social security, etc., pilots remain fortunate considering the many benefits paid by their employers.

How many years can an airline pilot work?

In the U.S., airline pilots are required by the FAA to retire at the age of 65. However, they can still fly as private pilots for companies like NetJets, where the average pay is $111,800 per year. The mandatory retirement age in the U.S. is one of the main causes of the pilot shortage. Airline pilots must also maintain a healthy lifestyle to avoid losing their Class 1 Medical, which is required of all ATPs. This means pilots should not smoke or use drugs, limit alcoholic intake, exercise regularly, get plenty of rest, and take all steps necessary to maintain the healthiest lifestyle possible in order to avoid losing their Class 1 Medical.

What are some examples of an airline pilot’s salary?

The purpose of this article is not to convince you to become a pilot because of the excellent pay and job security. People who decide to become pilots do so for less tangible reasons than pay and perks; most pilots profess to having a “calling” to fly. Perhaps there are pilots in their family tree or stories of missions flown in the military. Perhaps the desire to fly is innate in humans, just stronger in some. No, we never try to talk anyone into becoming a pilot, because we understand the deeper reasons people choose this career path. We simply provide this information to help you understand the nuanced ways pilot salaries are determined and the factors that contribute to increases in salary. You have to make a living, after all, and isn’t it wonderful when you can get paid to do what you most love? Therefore, we have provided a snapshot of pilot salaries based on years employed with various companies to give you an idea of the range. Whether you fly for fractional, charter, regional, law enforcement, or major airlines, the bottom line is that starting pay is generous, and there is plenty of room for advancement.

For more information on airline pilot salaries, please visit our website: https://epicflightacademy.com/airline-pilot-salary/

[truehealthcanada]

Autophagy — How Your Body Detoxifies and Repairs Itself

By: Dr. Mercola

Posted 3/9/2016

While there are many different ways to rid your body of accumulated toxins, from detoxifying foods and chemical and/or natural detox agents to saunas, a biological process known as autophagy plays a key role.

The term autophagy means “self-eating,” and refers to the processes by which your body cleans out various debris, including toxins, and recycles damaged cell components.

This video above provides a more in-depth biochemical review of the autophagy processes involved in health and disease. As explained in layman’s terms by Greatist:1

“Your cells create membranes that hunt out scraps of dead, diseased, or worn-out cells; gobble them up; strip ’em for parts; and use the resulting molecules for energy or to make new cell parts.”

Dr. Colin Champ, a board-certified radiation oncologist and assistant professor at the University of Pittsburgh Medical Center explains it thus:

“Think of it as our body’s innate recycling program. Autophagy makes us more efficient machines to get rid of faulty parts, stop cancerous growths, and stop metabolic dysfunction like obesity and diabetes.”

By boosting your body’s autophagy process, you dampen inflammation, slow down the aging process, and optimize biological function. As noted by Fight Aging:2

“Greater autophagy taking place in tissue should mean fewer damaged and disarrayed cells at any given moment in time, which in turn should translate to a longer-lasting organism.”

Boosting Autophagy Through Exercise

Like the benefits of exercise, autophagy occurs in response to stress. And, in fact, exercise is one of the ways by which you boost autophagy. As you probably know, exercising creates mild damage to your muscles and tissues that your body then repairs, and by so doing makes your body stronger.

Exercise also helps flush out toxins by sweating, and is helpful for just about any detox program. In fact, many consider exercise a foundational aspect of effective detoxification.

Dr. George Yu, for example, who has been involved with clinical trials to help detoxify people from the Gulf War, recommends using a combination of exercise, sauna, and niacin supplementation to maximize elimination of toxins through your skin.

Exercise is an important component as it also causes vasodilation and increased blood flow. Beyond that, as noted in the featured article:

“One study looked at autophagosomes, structures that form around the pieces of cells that the body has decided to recycle.

After engineering mice to have glowing green autophagosomes ... scientists found that the rate at which the mice were healthily demolishing their own cells drastically increased after they ran for 30 minutes on a treadmill.

The rate continued increasing until they’d been running for 80 minutes.”

How Much Exercise Do You Need to Optimize Autophagy?

The amount of exercise required to stimulate autophagy in humans is still unknown, however it is believed that intense exercise is more effective than mild exercise, which certainly makes logical sense.

That said, other research has shown that the “Goldilocks zone” in which exercise produces the greatest benefit for longevity is between 150 to 450 minutes of moderate exercise per week, lowering your risk of early death by 31 and 39 percent respectively.

Spending at least 30 percent of your workout on high-intensity exercises has also been shown to further boost longevity by about 13 percent, compared to exercising at a consistently moderate pace all the time.

Following these general guidelines will likely put you in the most advantageous position for maximizing autophagy as well.

How to Radically Inhibit Autophagy

One of the quickest ways to shut down autophagy is to eat large amounts of protein. What this will do is stimulate IGF-1 and mTOR, which are potent inhibitors of autophagy.

That is why it’s best to limit your protein to about 40 to 70 grams per day, depending on your lean body mass. The specific formula is one gram of protein for every kilogram of lean body mass, or one-half gram of protein per pound of lean body mass.

Substantial amounts of protein can be found in meat, fish, eggs, dairy products, legumes, nuts, and seeds. Some vegetables also contain generous amounts of protein — for example, broccoli. Forty grams of protein is not a large amount of food — it's the equivalent of one six-ounce chicken breast.

To determine whether or not you're getting too much protein, simply calculate your body's requirement based on your lean body mass, and write down everything you eat for a few days. Then calculate the amount of daily protein you've consumed from all sources.

If you're currently averaging a lot more than what is optimal, adjust downward accordingly. The following chart provides a quick overview of how much protein is in various foods.

Red meat, pork, poultry, and seafood average 6 to 9 grams of protein per ounce.

An ideal amount for most people would be a 3-ounce serving of meat or seafood (not 9- or 12-ounce steaks!), which will provide about 18 to 27 grams of protein

Eggs contain about 6 to 8 grams of protein per egg. So an omelet made from two eggs would give you about 12 to 16 grams of protein

If you add cheese, you need to calculate that protein in as well (check the label of your cheese)

Seeds and nuts contain on average 4 to 8 grams of protein per quarter cup Cooked beans average about 7 to 8 grams per half cup Cooked grains average 5 to 7 grams per cup Most vegetables contain about 1 to 2 grams of protein per ounce

The Importance of Mitochondrial Biogenesis

Healthy mitochondria are at the core of staying healthy and preventing disease. Mitochondrial damage can trigger genetic mutations that can contribute to cancer, so optimizing the health of your mitochondria is a key component of cancer prevention. Autophagy is one way to remove damaged mitochondria, but biogenesis is the process by which new healthy mitochondria can be duplicated.

Interestingly, exercise plays a dual role as it not only stimulates autophagy but is also one of the most potent stimulators of mitochondrial biogenesis. It does this by increasing a signal in your body called AMPK, which in turn activates PGC-1 alpha.

By stimulating  your mitochondria — the organelles in nearly every cell that produce ATP — to work harder, your mitochondria start making reactive oxygen species (ROS), which act as signaling molecules. One of the functions they signal is to make more mitochondria.

In essence, the key to preventing disease — virtually  eliminating the risk of cancer, heart disease, diabetes, many other diseases — and  slowing down the aging process lies in  optimizing mitochondrial function and increasing mitochondrial numbers. Thankfully, exercise helps you do both.

Intermittent Fasting — Another Way to Boost Autophagy

Fasting is another biological stressor that produces many beneficial results, including autophagy. In fact, some of the benefits associated with fasting — such as a reduced risk of diabetes and heart disease — can at least in part be attributed to this process.

While there are many different kinds of intermittent fasting schedules, if you’re insulin resistant, my personal recommendation is to fast every day by scheduling all of your eating within a window of approximately 8 hours or less. For example, you could restrict your eating to the hours of 11am and 7pm. This equates to 16 hours of daily fasting.

I used to recommend skipping breakfast, but I’ve since realized that it probably doesn’t matter which meal you skip — breakfast or dinner — as long as you skip one of them. Some really struggle without breakfast, so play around with it and find out what works best for you.

Eating between the hours of 8 a.m. and 4 p.m. may work better for some people, and this schedule actually has an added advantage, because you’re now fasting for several hours before going to bed. I’m convinced that it’s best for most to avoid eating three hours prior to bed, as the last thing you need to be doing is producing energy when you don’t need it.

There’s compelling evidence showing that when you supply fuel to your mitochondria at a time when they don’t need it, they leak a large number of electrons that liberate reactive oxygen species as free radicals.

These free radicals damage your mitochondrial and eventually nuclear DNA. There’s also evidence indicating that cancer cells uniformly have damaged mitochondria, so eating too close to bedtime is not a good idea. I personally strive for six hours of fasting before bedtime, but at bare minimum, avoid eating at least three hours before going to bed.

To Boost Autophagy, Switch to a High-Fat, Low-Carb Diet

Nutritional ketogenesis is a third strategy that will help boost autophagy, and to accomplish that, you need to cut down on the non-fiber carbs and increase the amount of healthy fat in your diet, along with a moderate amount of protein. (Many Americans tend to eat far more protein than they need, which will counteract your efforts to get into nutritional ketosis.)  According to Champ:3

“Ketogenesis is like an autophagy hack. You get a lot of the same metabolic changes and benefits of fasting without actually fasting ... Between 60 and 70 percent of one’s overall calories should come from [healthy] fat ... Protein makes up 20 to 30 percent of calories, while carbs are kept below 50 grams per day ...  Similar benefits have been noted in people following a diet in which carbs didn’t exceed 30 percent of their overall calories.”

Most Americans consume harmful fats like processed vegetable oils, which will invariably make your health worse. Not only is it processed, it’s very high in omega-6 oils, and excess omega-6 fats will integrate into the inner mitochondrial membrane and become highly susceptible to oxidative damage, causing your mitochondria to die prematurely.

It is best to keep omega-6 fats consumption to less than 4 to 5 percent of your total daily calories Replace the omega-6 fats with healthy fats-  such as natural, unprocessed fat- found in real foods such as seeds, nuts, real butter, olives, avocado, or coconut oil.

It’s also important to make the distinction about which carbs we're talking about when we say “low-carb,” as vegetables are "carbs" too. However, fiber carbs (i.e. vegetables) will not push your metabolism in the wrong direction — only the non-fiber ones will (think sugars and anything that converts to sugar, such as soda, processed grains, pasta, bread and cookies, for example).

Even more importantly, the fiber is not broken down by sugar but travels down the digestion system, is consumed by bacteria in your intestine, and converted to short chain fats that actually improve your health.

If you look at the nutrition facts on a processed food package, it will list total carbs, and again, that's not what we're talking about. To calculate the dangerous non-fiber carbs, simply subtract the grams of fiber from the grams of total carbohydrate in the food in question. Remember, you do need carbs, but you need most all of them from vegetables, which are also high in fiber.

Autophagy Restores Function in Aging Muscle Stem Cells

It has long been known that mesenchymal stem cells (MSCs) in skeletal muscle are an important part of the muscle repair process. Previous research4 has shown that exercise affects the behavior of your muscle stem cells, and may help prevent or even restore age-related muscle loss. MSCs in muscle are very responsive to mechanical strain, and these stem cells accumulate in muscle post-exercise.

And, while the MSCs do not directly contribute to building new muscle fibers, they do release growth factors, which encourage other cells to generate new muscle. It’s also known that people's muscles tend to become increasingly deficient in MSCs with age, and that autophagy efficiency declines as well. As a result, metabolic waste starts to build up in your cells and tissues.

A recent Spanish study5 reports that satellite cells — muscle stem cells responsible for tissue regeneration — rely on autophagy to prevent the arrest of the cell cycle, known as cellular senescence; a state in which stem cell activity significantly declines. In short, to improve the regeneration of muscle tissue, you need to augment autophagy.

With efficient autophagy — your body’s internal cleaning mechanism — your stem cells retain the ability to maintain and repair your tissues.

As reported by Fight Aging:6

“The researchers demonstrated that restoring youthful levels of autophagy in old satellite cell populations can restore them from senescence and return their regenerative capabilities ... The paper ... is one of the more compelling of recent arguments for putting more effort into treatments based on artificially increased levels of autophagy ...

[M]any of the methods known to modestly slow aging in laboratory species are associated with increased levels of autophagy. It is a vital component in hormesis, wherein causing a little damage leads to a lasting increase in autophagy and a net gain. Stem cells spend much of their time in a state of quiescence, only springing into action when called upon.

This helps to preserve them for the long term. In older tissues with greater levels of molecular damage, ever more stem cells slip from quiescence into an irreversible senescent state. These senescent cells are no longer capable of generating new cells, and start to secrete all sorts of harmful signal molecules.”

Health and Longevity Are Rooted in Mitochondrial Function

The take-home message here is that your lifestyle determines your fate in terms of how long you’ll live and, ultimately, how healthy those years will be. For optimal health and disease prevention, you need healthy mitochondria and efficient autophagy (cellular cleaning and recycling), and three key lifestyle factors that have a beneficial effect on both are:

What you eat: A diet high in quality fats, moderate in protein, and low in non-fiber carbs. Eating organic and grass-fed is also important, as commonly used pesticides like glyphosate cause mitochondrial damage

When you eat: Daily intermittent fasting tends to be the easiest to adhere to, but any fasting schedule that you willconsistently follow will work

Exercise, with high intensity interval exercises being the most effective

continue reading

The post Autophagy — How Your Body Detoxifies and Repairs Itself appeared first on True Health Canada.

source https://truehealthcanada.ca/autophagy-how-your-body-detoxifies-and-repairs-itself/

[gethealthy18-blog]

Diet Vs. Exercise – What Is Better For Weight Loss?

New Post has been published on http://healingawerness.com/getting-healthy/getting-healthy-women/diet-vs-exercise-what-is-better-for-weight-loss/

Diet Vs. Exercise – What Is Better For Weight Loss?

Charushila Biswas December 18, 2018

“What works best? Diet or exercise?” I asked my friends and colleagues. And 2 out of 3 said that it’s a combination of both. Unfortunately, that consensus complicated things for me. Because I have been combining both, and yet, the weighing scale doesn’t seem to budge.

One thing was clear – it was time for some fact-checking. So, I set out to find out the whys and hows and came to a conclusion that I never thought I would! In this article, I have laid down everything I learned about what works for weight loss – diet or exercise or a clever combination of both. Get reading, and you will break your weight loss plateau – that’s a guarantee. Let’s begin!

A Few Basic Points You Must Know

Shutterstock

To understand if a diet works better or exercise does, I will first discuss a few basic points:

Your body is not like someone else’s. So, if a low-carb diet suits someone else, it won’t necessarily suit you.

Fad diets and crash diets will only slow down your metabolism.

Consider your body type and your lifestyle before starting a weight loss program.

Talk to a doctor to find out if your weight gain is genetic, and if you have any medical conditions.

Physical activity helps if you suffer from depression, anxiety, and other mental illnesses.

Now, let’s get to the main point. First things first, the 80/20 rule.

Diet Vs. Exercise – The 80/20 Rule

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The Pareto principle or the 80/20 rule is all about putting in 20% effort and getting 80% results. In simpler terms, less effort, more results. In weight loss too, you can apply this principle – but in a slightly different manner.

For weight loss, fitness gurus and nutritionists agree that 80% of your effort should be from diet and 20% from exercise. Meaning, you have to be extra careful about what you eat, how much, and when.

This holds true as most of us (including me!) tend to overestimate the energy expenditure and underestimate the calories consumed. That’s because the amount of calories you need just to stay alive is different than what your friend would need. The energy you expend through exercise will also differ even if you both do the same exercise, at the same intensity, for the same duration. Diet is a major determinant of whether you will lose the flab or your friend will.

So, stick to your diet even if it’s weekend or you are going out on a lunch date. That way, you do not have to run 10 miles a day or do 60 minutes of Bikram Yoga to burn the soda, cupcakes, potato wafers, or the huge piece of cake that looked so dangerously inviting.

Does that mean you should stop exercising and focus only on diet? Let’s find out.

Role Of Exercise

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You will lose weight by going on a properly monitored diet. But you will also lose muscle mass. And when you lose muscle mass, your metabolic rate slows down. That’s because your muscles are where a high number of mitochondria are present. Mitochondria are cell organelles that help convert glucose to ATP or energy (metabolism).

With less muscle in your body, the number of mitochondria will also decrease. As a result, your metabolism will slow down. To prevent this, you need to exercise. In fact, a mixed workout is the best. Three days of strength training and 2-3 days of cardio is what you should ideally aim for. But there’s one more thing you should be aware of. Find out what it is in the next section.

Cutting Calories Or Increasing Exercise: Does It Vary With Age?

Yes, it does. Muscle loss kicks in post 30. If you are someone over 30, your priority should be preventing muscle loss and building some lean muscle mass.

You can do a variety of exercises at the gym using weights or just your body weight. Keep it interesting, and you will be able to prevent muscle loss and look toned. However, you should talk to your doctor first. You must not do exercises that will harm your bone health and pose a risk to your life.

You have to be extra vigilant about the sugar and salt intake. With age, a lot of health problems like diabetes, hypertension, and cardiovascular problems start to emerge. And a big part of protecting yourself from these potentially life-threatening diseases is controlling what you consume.

This brings us to an important question. Scroll down to find out.

Why Is Diet So Important?

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Diet is very important when it comes to weight loss because the effect of exercise is canceled out when you don’t take care of what you consume. To lose 1 pound of fat in a week, you must cut back or burn 3500 calories (roughly 500 calories per day). Meaning, you would have to run at 8 mph for at least 45 minutes or 55 minutes of Zumba without stopping.

You might think it’s OK to consume two slices of pizza in the middle of the week and then go to the gym and burn the calories. But to burn two slices of pizza (~560 calories), you would have to do 65 minutes of moderate cycling or 60 minutes of intense Zumba (without stopping!). That’s insane and might be dangerous too.

So, every time you think of straying away from your weight loss diet, contemplate if it would be really worth it. Yes, you should let go sometimes. But pick healthier foods for enjoying a cheat meal.

Then, were my colleagues and friends right? What’s the verdict?

Who Wins – Diet Or Exercise?

Diet is the winner. Diet alone is equivalent to three pillars of weight loss, and exercise is equivalent to one. So, if you do not keep your diet in check, no matter how many hours you spend at the gym, you will not lose weight. Also, you cannot sustain weight loss or your health without exercise. Exercising regularly can also help improve your mental health and a few chronic conditions over time.

To conclude, the weight loss journey is a bumpy ride. It will test your willpower to stay put and achieve your goal. But it’s worth following the 80/20 rule and improving your overall lifestyle. The end result – you will feel better and be more productive and active, and your mental health will improve. So, keep the four pillars of weight loss intact, and you will not have to go on a fad diet to lose weight. Have questions? Ask by commenting in the box below.

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Source: https://www.stylecraze.com/articles/diet-vs-exercise/

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The Cholesterol Myth  Half 4

Monounsaturated fats will help lower the quantity of LDL (bad) cholesterol in your blood and cut back your probabilities of heart disease and stroke. Inverse association of dietary fat with improvement of ischemic stroke in men. A lot of the stick margarines comprise trans fat. 12. Ultimate willpower regarding regarding partially hydrogenated oils (removing trans fat). This makes the fat extra agency and keeps it from spoiling as rapidly. Eat a handful (1/four cup) of unsalted nuts and seeds five or more occasions every week. How a few handful of almonds? 6. Nuts - Nuts like walnuts, ground nut, almonds can scale back unhealthy cholesterol as it is rich in polyunsaturated fatty acids. Low-density lipoproteins (LDL), or "bad" cholesterol, can lead to a buildup of cholesterol within the arteries. If your physician recommends remedy to help lower your cholesterol, take it as prescribed while continuing your way of life modifications. In a study from the USA published in 1990, changes in blood cholesterol over time were studied in patients with colon most cancers. It is important to teach your patients about doable drug interactions. Patients fast for no less than eight hours and then have a blood test that measures cholesterol levels in milligrams per deciliter of blood (mg/dL). As at all times, you'll want to consult along with your doctor when you've got any underlying health conditions or are taking any medications to search out one of the best course of treatment for you. Elevated cholesterol, which was unrecognized as a serious well being problem 50 years ago, is dropping primarily because of more awareness of its dangers, which has resulted in healthier diets, more cholesterol screening, and the widespread use of statin medications. By helping the liver control the manufacturing and breakdown of cholesterol, this compound will scale back the affect of LDL without affecting the manufacturing of HDL (as many statins do). The therapy for high cholesterol is each food plan management and the statins (ex atravastatin). Is shrimp excessive in Cholesterol? The taste of shrimp is ruined via overcooking and the shrimp texture becomes robust and a bit rubbery. Finally, whole cholesterol includes a triglycerides count. A complete cholesterol worth is calculated by including the amount of HDL, LDL, and 20% of the triglycerides collectively. A price less than 150 mg/dL is regular. The very best HDL level is 1.5 mmol/L (60 mg/dL) and above. Why High HDL Ranges May not be Adequate. Excessive cholesterol is taken into account an indicator of cardiovascular illness risk. Why is excessive cholesterol a problem? At the same time as opposite evidence has emerged through the years, the marketing campaign in opposition to dietary cholesterol has continued. How The good Cholesterol Lie can aid you cure your coronary heart illness most likely? Give up smoking. Research have shown that quitting can enhance HDL cholesterol. Two kinds — low-density lipoprotein (LDL) and excessive-density lipoprotein (HDL) — are the ones that the majority of us have heard about. Nuts also have vitamin E, magnesium, copper, and phytochemicals which were linked to heart well being. You might also want to hunt the recommendation of an Accredited Practising Dietitian that will help you maintain a heart healthy food plan. Your genes can even partly decide what your blood cholesterol ranges are as will your weight loss program and way of life. It floats round in your blood and can get into the partitions of the blood vessels and stay there. Studies going back to Ancel Key’s authentic Seven Nation Studies present that how a lot cholesterol we eat has little or no to do with how much cholesterol is in the blood. Actually, prawns appear to be a lot safer. Let's be sincere. How much cash is at stake right here? Cholesterol can be a part of with different substances to kind a thick, onerous deposit on the inside of the arteries. Aerobic exercise, or cardio workouts, is a type of train that helps strengthen your heart and lungs. Together with your doctor's Ok, work as much as not less than half-hour of train five times per week or vigorous aerobic activity for 20 minutes thrice per week. Cholesterol is a fats-like substance that's a part of your body’s cells and helps you make vitamin D, bile and certain hormones. If you are prescribed medication, please ensure you observe the instructions fastidiously. This wax-like substance helps us make hormones, vitamin D, and promotes food digestion. CoQ10 or Coenzyme Q10 is a substance that plays a vital role in the creation of your ATP molecules needed for cellular power production. Declining Serum Cholesterol Ranges Prior to Analysis of Colon Cancer. HDL cholesterol will be thought of because the "good" cholesterol. You also can get cholesterol from the foods you eat. Attempt these actions to get into the swing of being energetic. If you cherished this short article and you would like to obtain much more information regarding penurun kolesterol alami kindly take a look at our web-page.

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21 Health Tips to Celebrate 21 Years of Mercola.com

Congratulations to yesterday’s winners:

Denice from Sturgeon Bay & Lynda from Lawson!

Click here to enter our giveaway for your chance to win!

By Dr. Mercola

To help commemorate 21 years of offering the most up-to-date health information available, here are 21 of my top health tips to guide you on your journey. The topics are all-encompassing, so while you may not be able to do all of them right now, beginning with a few will begin to improve your overall health and sense of well-being. For more in-depth information, follow the hyperlinks provided.

What to Do More of or Get More of to Optimize Your Health

1. Get eight hours of quality sleep every night. Estimates suggest 1 in 3 Americans gets less than seven hours of sleep a night and more than 83 million adults in the U.S. are sleep-deprived.1 Unfortunately, without proper sleep, every single aspect of your health will suffer adverse consequences.

Sleep is required for maintaining biological homeostasis (balance) in your body, including metabolic homeostasis in your brain. Removal of toxins from your brain occurs only during deep sleep, making sleep deprivation a major risk factor for dementia and other neurological dysfunction.

Poor sleep also raises your risk of obesity, Type 2 diabetes, heart disease, immune dysfunction, chronic pain conditions, sexual dysfunction, depression and much more. In fact, lack of sleep is a significant factor in premature aging, increasing your risk of dying from any cause.2

On the other hand, getting high-quality sleep, and enough of it — ideally right around eight hours each night — has been shown to boost learning, productivity, creativity and athletic performance, and that’s just in the short term. In the long term, your overall health and longevity hangs in the balance. So, protect your hours of sleep like you do your bank account. It will pay innumerable dividends.

2. Optimize your vitamin D, and check your level. Vitamin D deficiency is causing untold damage to the health of millions of Americans — and their offspring. In fact, 85 percent of Americans aren’t getting enough vitamin D to help fight bone loss, cognitive decline, rheumatoid arthritis and abnormal cell growth, which are just a few of the health issues vitamin D plays a role in.

To figure how much you need, have your levels tested and be sure to maintain a level between 60 and 80 ng/mL year-round.

Sensible sun exposure is your best source of vitamin D, but supplementation may also be necessary for some people. Your body can make thousands of units of vitamin D within minutes of whole-body exposure to sunlight3 but, unfortunately, 9-to-5 jobs keep most people indoors during peak sun hours.

Regular sun exposure is important not only for adequate vitamin D production but also much more, including boosting your immune system, regulating your circadian rhythm, lowering high blood pressure, improving your mood and even lowering your risk of many cancers, including skin cancer.

Safe exposure to sunshine is possible by understanding your skin type, the UV strength at the time of exposure and your duration of exposure. Always avoid getting burned, but do make sure you spend a sensible amount of time with your bare skin exposed regularly.

3. Sit less, move more. Sitting is a huge part of modern life. More than 10,000 studies attest to the fact that sitting is an independent risk factor for ill health and premature death. Walking just one hour a day, the equivalent of about 3 miles, will go a long way toward optimizing your health.

You’ll gain greater stamina, more energy and confidence, while simultaneously cutting your risk for chronic disease. Ideally, aim for at least 10,000 steps a day and cut your sitting time to three hours or less daily. A standing desk is an excellent option for office workers.

4. Intermittently fast, and consider water fasting. Meal timing has an extraordinary impact on your mitochondrial function, which in turn is a major determinant of your overall health. Eating late in the evening, when your body doesn’t need the energy, is one of the worst things you can do, as it triggers the generation of an excess number of free radicals that spill out of the electron transport chain and damage your mitochondrial DNA.

Eating excess carbohydrates late at night is particularly problematic, as it results in the production of superoxide, which in combination with high iron (which is very common) produces hydroxyl free radicals, which are among the most harmful.

As a general rule, eat your last meal at least three hours before bedtime. This has been shown to decrease your risk of both obesity4 and cancer incidence.5,6 Similarly, intermittent fasting has a number of powerful health benefits, including improved insulin regulation7 and a lower risk of heart disease.8,9

There's also plenty of research showing that intermittent fasting has a beneficial impact on longevity, and it appears to be most beneficial when combined with a cyclical ketogenic diet.

Both intermittent fasting and cyclical keto allow your body to become efficient at burning fat, and this metabolic flexibility is part and parcel of why these strategies are so effective for optimizing health and preventing disease. Water fasting also has powerful benefits. As a matter of fact, water fasting may be one of the most profound metabolic therapies available, and it’s less than inexpensive; it’s free.

5. Burn fat for fuel, and limit protein. The inability to burn fat for fuel is the root cause of most degenerative conditions. Three powerful ways to shift your body into fat-burning mode have already been mentioned above: cyclical ketogenic diet, intermittent fasting and/or water fasting.

Another key component is your diet. To efficiently burn fat for fuel, you need to a) supply your body with healthy dietary fats, b) dramatically cut down on net carbs and c) limit protein.

As a general rule, you'll want to increase your healthy fat to about 60 to 80 percent of your daily calories, reduce your net carbs to 20 to 50 grams a day or less, and restrict protein to one-half gram per pound (1 gram per kilogram) of lean body mass.

To make sure you're actually meeting your nutritional requirements and maintaining the ideal nutrient ratios, a nutrient tracker such as www.cronometer.com/mercola is an invaluable tool.

It’s free, and already calibrated for nutritional ketosis, so based on the base parameters you enter, it will automatically calculate the ideal ratios of net carbs, protein and healthy fats to put you into nutritional ketosis. Once you’re able to burn fat, start cycling in and out of ketosis by adding higher amounts of net carbs once or twice a week, ideally on days when you’re doing strength training.

6. Reduce Electromagnetic Field (EMF) Exposure and ditch your microwave. A wide array of factors affect the health of your home — and you. This includes issues that affect indoor air quality, discussed above, and EMFs, which include AC electric fields from house wiring and corded appliances, AC magnetic fields from power lines and wiring errors, radio frequencies from smart meters, cellphones and Wi-Fi and dirty electricity, which is transient voltage spikes as a result of switching mode power supplies.

Electric fields have long been one of the most common, yet overlooked types of EMFs in homes (although wireless devices are fast overtaking them), thanks to the use of unshielded plastic wiring in walls and plastic power cords that we plug in. It’s important to measure electric fields and not just magnetic fields when checking EMF levels, as the former can also have a very detrimental effect on your health, primarily by robbing you of a good night’s sleep.

EMFs have been linked to a wide array of health effects,10 including the creation of excess oxidative stress, opening your blood-brain barrier, allowing toxins to enter your brain, damaging DNA in your nucleus and mitochondria.

It also impairs proton flow and ATP production, altering cellular function due to excessive charge, altering your microbiome and raising your risk for cancer. Importantly, EMFs also have neurological effects,11 and contribute to anxiety, depression, autism and Alzheimer’s.

EMF exposure is a significant health hazard that needs to be addressed — especially if you’re already struggling with chronic health issues, as your recovery will be severely hampered if your body is constantly assaulted by these unnatural fields.

For a list of remedial strategies, see my interview with electromagnetic radiation specialist Oram Miller. In your kitchen, one of the most hazardous appliances is your microwave. A far healthier alternative is a steam convection oven, which will heat your food just as quickly, but far more safely.

7. Purify your water and avoid fluoride. Water is the only beverage you cannot live without. Unfortunately, pure water is hard to come by these days, as water pollution, inadequate water treatment and high permissible limits on toxic pollutants have rendered most municipal water supplies untrustworthy.

To ensure purity, you really need to filter your own tap water. For guidance on selecting a suitable water filtration system for your home or apartment, see “How to Properly Filter Your Water.”

Water filtration is particularly important if your water is fluoridated and you are combating chronic disease, have young children or are using your tap water for mixing infant formula. Fluoride is a pernicious poison linked to reduced IQ, thyroid disease and many other health problems.

8. Detox in a sauna. Everyone is exposed to toxins to a greater or lesser extent, and these chemicals are stored in your body. For a detoxification program to be effective, you first need to mobilize the toxins, many of which are stored in fat cells; then you need to make sure your detox pathways are working properly, and you need to make sure the toxins are effectively excreted.

Fasting is a powerful detoxification method as it promotes lipolysis and the mobilization of fat-soluble toxins. To avoid reabsorption, it’s important to take binding agents when fasting — and to sweat out the toxins. Using a near infrared sauna is an ideal way to help facilitate toxins stored in your body.

9. Grow your own food. The best way to guarantee you’re eating truly healthy organic, uncontaminated foods is to grow them yourself. You may be surprised how easy it is to start with organic tomato, beet or lettuce seeds for growing food right at your fingertips.

Swapping lettuce for homegrown sprouts and microgreens (which can be grown on your kitchen counter) can help you meet several daily vitamin requirements, as these “baby” greens contain far greater concentrations of nutrients than full-grown vegetables.

Growing your own food is very satisfying, plus you don’t have to worry about genetically engineered foods laced with harmful pesticides such as glyphosate, which has been shown to wreak havoc in your gut, contributing to a wide variety of health problems.

10. Support regenerative and biodynamic agriculture by switching to organic grass fed beef and wild Alaskan salmon. Projections suggest the natural and organic sector may reach $107.7 billion in sales by 2019. However, traditional organics have developed a number of increasingly pressing problems, thanks to manipulation by large food companies.

Trusted organic brands have been swallowed up by multinational corporations that, by and large, lack a historical interest in organic farming, and organic standards have been significantly watered down, in some cases to the point of no longer fulfilling even the most basic criteria.

Regenerative agriculture is a return to what organic was originally all about — the protection and rebuilding of topsoil and ecological biodiversity — and biodynamic certification is as good as it gets, far surpassing that of organic standards.

To steer agriculture in the right direction, biodynamic really needs to be the new goal standard. Animal food farming has also undergone tremendous transformation, and we now, finally, have new standards for organic grass fed meats and animal products. So, to ensure the highest quality, be sure to look for beef and animal products certified by the American Grassfed Association (AGA).

The seafood industry also has more than a few problems, one of the biggest ones being the toxicity of farmed fish. This is particularly true for farmed salmon, as the higher fat content of the fish accumulates higher amounts of toxins from the feed and environment.

Farmed salmon has actually been identified as the most toxic food of all tested. Farmed salmon also does not have the beneficial nutritional profile of its wild counterpart. So, to protect your health, steer clear of all farmed salmon, and make sure you’re getting authentic wild-caught Alaskan salmon, which is by law not permitted to be farmed.

11. Reduce indoor air pollution by ditching nonstick cookware. Exposure to environmental toxins is responsible for at least 1 of every 4 deaths reported worldwide,12 and air pollution is the greatest contributor to this risk. What many fail to consider is that indoor air pollution is actually of greater concern than outdoor air pollution.

The average American spends 92 percent of their day indoors,13 where air pollution levels can be up to five times higher, and pollutants as much as 100 times more concentrated, than outside.14

Two primary sources of indoor air pollution are a) the materials used to construct the building itself and everything in it, including your furniture; and b) chemical products you bring into and use inside your home. One oft-ignored source of daily toxic exposure is the use of nonstick cookware.

When heated, the nonstick coating of these pots, pans and bakeware releases toxic compounds into the air that have been linked to thyroid disease, organ damage, cancer and infertility, just to name a few. Healthier options include ceramic and enameled cast iron cookware, both of which are durable, easy to clean and completely inert, which means they won't release any harmful chemicals into your home.

12. Care about what you wear. “Fast fashion” has become an incredible problem, significantly contributing to environmental pollution and destruction. Fortunately, these problems are now starting to be exposed, driven by the movement to “Care What You Wear.”

As your dedication to clean up your life and environment grows, please remember to incrementally clean up your wardrobe as well. Gone are the days when fashion was all about looking good. Today, there’s a real movement toward fashion that also does good in and for the world.

As a consumer, your choices will help guide the garment industry toward more humane and environmentally sane manufacturing processes. The upshot is that responsibly made clothing made with nontoxic dyes (or no dyes) and organic materials also feel and look fantastic.

There’s a real difference in quality, and when a piece of clothing is of superb quality, the urge to toss it after a few wears is greatly diminished. In fact, high-quality items often get better with use. To ensure a piece of clothing meets the highest organic, sustainable standards, be sure to look for GOTS certification.

13. Avoid lectins. Many are now familiar with the problems of gluten, but lectins could be just as problematic.15,16 Lectins bind to carbohydrates and attach to cells that allow them to do harm as part of the plant’s self-defense mechanism against pests. Unfortunately, some may also cause trouble in humans. They are especially problematic if you have any autoimmune disease.

Many lectins are proinflammatory, immunotoxic, neurotoxic and cytotoxic. Certain lectins may also increase blood viscosity, interfere with gene expression and disrupt endocrine function.

That said, it would be a mistake to assume all lectins are bad for you. Avocados, for example, contain the lectin agglutinin,17 but this specific type of agglutinin is devoid of specificity for carbs. It interacts with proteins and polyamino acids instead.18 So, the presence of lectin is by no means a sole determinant.

Among the most problematic lectin-containing foods are wheat and other seeds of the grass family, beans, soy and other legumes, and members of the nightshade family such as eggplants, potatoes, tomatoes and peppers. Beans tend to have some of the most potent toxic and allergenic effects.19

While lectins can be problematic for just about anyone if you’re getting high amounts of them,20,21 those with an autoimmune disease are particularly vulnerable and may notice significant improvement in their condition when on a lectin-free diet. You can see a list of the foods that are high in lectins that need to be avoided at Dr. Steven Gundry’s site.22

14. Care for your gut with fermented foods and fiber. Studies have confirmed high-fiber diets help reduce your risk of premature death from any cause. A major reason for this protection has to do with how fiber benefits your gut microbiome, thereby reducing your chronic disease risk.

In recent years, the importance of optimizing the performance of your gut microbiome has come to the fore, showing that, like sleeping, your gut health is a major determinant of health status. When it comes to boosting your fiber intake, be sure to focus on eating more vegetables, nuts and seeds, not grains, as grains tend to promote insulin and leptin resistance.

Research23 has also confirmed that in order to work, the fiber must be unprocessed. Fermented foods such as fermented vegetables serve double duty by providing both fiber and loads of probiotics (beneficial bacteria). For instructions on how to make your own fermented foods, see “How to ‘Culture’ Your Way to Optimal Health.”

15. Measure and optimize your magnesium level. As the fourth most abundant mineral in your body,24magnesium is required for the healthy function of most cells in your body, especially your heart, kidneys and muscles. Magnesium resides at the center of the chlorophyll molecule. So, if you rarely eat leafy greens, you’re probably getting very little magnesium from your diet.

Your best bet is to have an RBC magnesium test done, which measures the amount of magnesium in your red blood cells.

You can also evaluate and track signs and symptoms of magnesium deficiency, and to make sure you eat magnesium-rich foods and/or take a magnesium supplement, balanced with vitamins D3, K2 and calcium. Alternatively, keep an eye on your potassium and calcium levels, as low potassium and calcium are common laboratory signs of magnesium deficiency.25

16. Avoid blue light and minimize cellphone usage. Certain types of lighting can also have a far-reaching impact on your health. Among the most harmful is light-emitting diode (LED) light bulbs. The main problem with LEDs is the fact that they emit primarily blue wavelengths of light and lack the counterbalancing healing and regenerative near-infrared frequencies.

They emit very little red, and no infrared, which is the wavelength required for biological repair and regeneration. When you use these aggressive lower frequencies — blue light — it creates reactive oxygen species that, when generated in excess, causes damage.

So, when your body is exposed to LED lighting on a daily basis, you end up with increased damage and decreased repair and regeneration. Switching your light sources back to incandescent light bulbs is a simple way to create a healthier environment in your home and office.

Cellphones are another major source of harmful EMFs, linked to DNA damage, heart tissue damage and heart and brain tumors. Avoid carrying your cellphone on your body unless in airplane mode and never sleep with it in your bedroom unless it is in airplane mode. Ideally, keep it in a Faraday bag when not in use. When using your cellphone, use the speaker phone and hold the phone at least 3 feet away from you.

17. Install a high-quality air filter in your home. As mentioned earlier, most of us are breathing polluted air indoors and can benefit from installing a high-quality air filter. Keep in mind that not all filters work with the same efficiency to remove pollutants from your home, and no one filter can remove all pollutants. See this previous article for an explanation of the different types of air filters to meet your specific needs.

Overall, photocatalytic oxidation (PCO) is one of the best technologies available. Rather than merely filtering the air, PCO actually cleans the air using ultraviolet light. Unlike filters, which simply trap pollutants, PCO transforms the pollutants into nontoxic substances.

In addition to using them in your home, portable air purifiers are available to take with you when you work or travel. For additional guidance on how to minimize air pollution in your home, see “How to Reduce Indoor Air Pollution.”

18. Develop a comprehensive oral health plan. Your dental and oral health also play an important role in your overall health and longevity. When bacteria that cause tooth decay and gum disease enter your circulatory system, your liver releases inflammatory C-reactive proteins, a marker for chronic inflammation.

Inflammation, in turn, is a hallmark of most chronic disease. Your teeth may also be a source of chronic heavy metal exposure if you have amalgam fillings, as these actually contain mercury, an extremely potent neurotoxin. To optimize your oral health, consider taking the following actions:

Have mercury (amalgam) fillings removed by a biological dentist properly trained in their safe removal

Brush with coconut oil and baking soda twice a day, 30 to 60 minutes after drinking and/or eating

Floss at least once a day

Trade your mouthwash for oil pulling with coconut oil

Seek out a mercury-free dentist for your regular dental maintenance

19. Hydrate properly. In a dehydrated state, your body accumulates toxins due to a lack of electrical energy flow. When you add in exposure to wireless technologies that output high amounts of electrical resonance, your already disconnected cells become prone to resonating to the wrong frequency.

A foundational part of hydration is to drink sufficient amounts of purified water. Tea and organic black coffee also count toward your daily hydration needs, although neither should be consumed in excess. Avoiding soda and other sweetened beverages is also important.

20. Avoid alcohol and nicotine. Naturally, a big part of maintaining health is to avoid ingesting toxic agents in the first place. Alcohol and nicotine are two major ones. Both are addictive, which worsens their impact. Vaping, while advertised as a way to help you quit smoking, is also addictive, toxic, and has been linked to a higher risk of smoking combustible cigarettes in the future.

21. Avoid opioids. Last, but most certainly not least, protect your health and life by avoiding opioids. The U.S. opioid epidemic was declared a public health emergency in 2017, and more deaths are now attributed to drug overdoses from opioids than breast cancer. Opioid pain killers are extremely addictive, making your risk of a deadly overdose very high.

This risk is magnified fivefold if you’re also taking a benzodiazepine drug such as Valium, Ativan or Xanax, commonly prescribed for anxiety and insomnia. Many younger people get hooked on opioids when taking them after having their wisdom teeth extracted, or getting a sports injury. If you struggle with pain, exhaust your other pain relief options before resorting to a narcotic pain reliever, and get off it as quickly as possible.

from HealthyLife via Jake Glover on Inoreader http://articles.mercola.com/sites/articles/archive/2018/08/08/21-health-tips-to-celebrate-21-years.aspx

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A Mission of Millions: May is Play Tennis Month

WATCH: TennisExtra on Play Tennis Month

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Jackie Guyton was feeling adrift. The Nebraska native had recently moved from Hendersonville, NC, to Shawnee, KS, due to her husband’s job change. A former hair stylist, Guyton was now a stay-at-home mom with two young daughters in school all day.

The girls, Morgan and Allison, had taken inexpensive tennis lessons in North Carolina, and Jackie was anxious for them to continue the routine in their new hometown.

Jackie had never touched a racquet, though she did play volleyball in college. She signed her daughters up for lessons at the Genesis Health Clubs in Overland Park, KS, watching from courtside but never considering joining in.

“I just assumed that you had to have played for a long time to play as an adult,” says Jackie, now 36. “I didn’t even know how to keep score. I just thought, ‘I’m too old to learn.’ I guess I was just intimidated.”

But with some prodding from Thiago Santos, one of the 63 pros within Genesis’ 10-club Midwest operations, Jackie finally gave in, first submitting to a free assessment, which she showed up for in work-out clothes and running shoes.

“I was hooked instantly,” she says. “Maybe because of volleyball, I was coordinated enough. I felt I could improve and get better rapidly.”

Before long, Jackie was playing in league matches with other women at the club, making new friends—some of them more than double her age—and spending more than half her day in tennis clothes. Tennis parties have been planned; there’s even talk of a book club.

“I have definitely become a tennis weirdo,” says Jackie, who often plays twice a day, sometimes a match followed by Cardio Tennis or a volleying game. “I even appreciate my kids and their tennis more. I understand how hard it is for them to make a call or hit that backhand down the line.”

May is Play Tennis Month, a new national initiative designed not only to highlight current players but, more importantly, to bring newcomers to the sport. A key component this year is to emphasize tennis’ physical fitness aspect.

“Play Tennis Month is all about exposure to the game,” says Greg Mason, president of Head USA Racquet Sports and a big supporter of the program. “For tennis to grow we have to share the game we love with all those not playing today.

“I saw a stat that says we have upwards of 10 million people that are interested in playing but haven’t yet. This gives them the chance to come into a facility and be welcomed with open arms, and find out what they’ve been missing.”

Play Tennis Month is largely the brainchild of Jolyn de Boer, executive director of the Tennis Industry Association (TIA), a not-for-profit tennis trade association that provides research reports and game-growing programs that help increase the economic vitality of the sport. For Play Tennis Month, the TIA is working with the entire industry, from club owners to teaching pros to manufacturers, to emphasize not only tennis’ health benefits but also its social elements. Included in that group are the United States Tennis Association, the Professional Tennis Registry, the U.S. Professional Tennis Association, Tennis Channel and PHIT America, the group’s designated charity.

At least 1,500 tennis facilities across the United States are expected to participate in Play Tennis Month. The goal for the month of May is for Americans to burn a combined 10 million calories through on-court activities.

This is no longer about hitting the perfect backhand,” says de Boer. “Millennials, our largest generation with 80 million people, are samplers. They want fun, social settings and to try a lot of things without structure. And they like fitness activities, like Cardio Tennis, which was No. 1 in year-over-year growth.

“Tennis happens to be the No. 1 sport for a long and healthy life. We want to get people, and then keep them playing.”

According to the 2018 Physical Activity Council Participation Report on sports and activities in the U.S., some 82.4 million Americans, or 28 percent of the population, are inactive, a three percent increase over the last five years. Of particular concern is that inactivity rates among low-income households are nearing historic levels. Forty-two percent of households with an annual income of less than $25,000 are now reporting to be sedentary, marking the sixth consecutive year that this demographic group has experienced an increase in inactivity.

“A lot of this program is about the physical health of our kids,” says former TIA executive director Jim Baugh, who founded the not-for-profit PHIT America, which aims to raise money to help school-aged children become more active.

According to Baugh, out of 50 countries, children in the U.S. ranked 47th in terms of fitness. Fewer than a quarter of U.S. children ages 6 to 17 report being physically active more than three days a week. Those numbers have declined as high schools continue to cut physical education classes.

PHIT America’s GO! Grants are designed to help fund exercise programs and youth team sports in elementary schools, all in an effort to erase the “inactivity pandemic,” as Baugh calls it. Much of the money funding these grants will be raised in the month of May.

The goal of Play Tennis Month is to put low-cost, and even free, tennis programs in front of the public. Tennis providers—public facilities, private clubs, teaching pros—can register their location and list programs at RallyTheIndustry.org.

These can range from free beginner lessons to tennis date nights to Cardio Tennis introductions. On May 5, facilities will all engage in National Cardio Tennis Day, with a variety of cardio sessions, challenges and programming.

Mike Woody admits that he wakes up every morning saying to himself, “How do I make this game grow?”

Woody, the national tennis director of Genesis Health Clubs—with 76 courts over 10 facilities from Kansas to Colorado—has spent the last 35 years impacting some 100,000 tennis players. He says that his most enthusiastic participants are not nationally ranked juniors, but fitness-minded adults.

“We cater to all needs and fit all sizes and demographics,” says Woody, 54. “I just want everyone to experience the game of tennis, whether for fun or for its cardiovascular benefits.”

Woody has been known to have more than 100 players spread across eight courts at a time to participate in Group X Cardio Tennis, a fast-paced aerobic workout that brings together people of all ages and skill levels for an hour-long, calorie-burning session. He also attracts new players to the game with free trials, inexpensive clinics and a Play Tennis Fast program that teaches the game’s fundamentals in just five weeks at a cost of $75, including a new racquet.

“We want to give them a lifelong skill so that they can go out with their friends, rally and play, and learn how to survive on a tennis court,” says Woody. “When people know they can play right away, they always come back for more.”

While Play Tennis Month aims to bring new players to the sport, it hopes to also continue developing lifelong participants, such as Lendy Muller. A former ranked junior from Chicago and varsity college player, the 60-year-old from Scarsdale, NY, recently began spending her winters in Palm Beach, FL, where she had no tennis connections.

“I had to do my research,” says Muller, who plays on club and USTA 18-plus, 40-plus and 55-plus teams. “I had to find a whole new group of women to play with.”

Muller tried out for several teams and began playing with new competitors. Soon there were post-match lunches, movie nights with her teammates and an excursion to the ATP Delray Beach Open.

“I feel like everyone has been so friendly and welcoming,” Muller says, “and that’s not for just one month of the year. It’s every day.”

For one month this year, tennis will roll out the welcome mat, hoping to find the next Jackie Guyton and inspire the next Lendy Muller.

“Tennis has defined my life,” Muller says with a chuckle. “It’s exercise; I feel invigorated. I don’t always win and I don’t always lose, but I always feel good. It’s my thing.”

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Top 10 Fittest Male Athletes in the World 2017

*Update 04/10/18: After careful consideration, the Health Fitness Revolution team has concluded that professional mixed martial artist Conor Anthony McGregor will be removed from the list of the “Top 10 Fittest Male Athletes in the World 2017” based on the incident that occurred during UFC 223 Saturday night (April 7, 2018) at Barclays Center in Brooklyn. 

“McGregor’s unprofessional behavior that endangered people’s health through violence is not worthy of a professional athlete who is supposed to be a positive example to younger generations. I’m tired of seeing athletes behave badly without any consequences! It is time to stop this madness and hold them accountable for their actions! I truly hope that this will be a powerful lesson to McGregor and he will learn to control his anger through any means necessary including (but not limited to) legal action and medical assistance.” -HFR founder Samir Becic

With hundreds of professional sports out there and thousands more professional athletes to choose from, Samir Becic and the HFR Institute put in 500 man-hours to compile this list of the 10 most all-around fit athletes. The list started with hundreds of professional athletes from various sports and was eventually narrowed down to the fittest 10. The list, though difficult to narrow down, was a result of extensive research by the HFR institute.

The research included various analyses of the demands, strengths and weaknesses of the different sports each athlete hails from. Furthermore, we took into account personal habits, such as on and off-season training regimens, diet and nutrition intake, and their involvement in promoting health and fitness in their communities.

“It’s not important who the fittest athletes in the world are,” Samir Becic said. “What’s important is that all the athletes spread the message of having a healthy lifestyle. With a healthy lifestyle, physical fitness, healthy nutrition, mental, social and spiritual balance, we can control, manage or completely avoid over 70% of all illnesses known to mankind.”

Our list placed swimming powerhouse, Michael Phelps on top due to his success at this years Olympic Games, which he still dominated despite having only come out of retirement 2 years ago. “Michael Phelps is one of the most successful atheletes in the history of the Olympic Games. And I actually mean, THE most successful athlete in Olympic history, period.” said Becic.

He continues “McGregor, making our list for the first time, is the biggest surprise. Usually, someone so new to the world stage doesn’t cut it. But, an extraordinary personality and unbelievable fitness regimen makes him deserving of this feature. Another well-deserved addition to this years list is Zlatan Ibrahimovic, an extraordinary athlete with an equally extraordinary personality who, even at 35, is making the soccer world crazy. Congratulations also to Andy Murray for a great comeback and year!”

Finally, Becic says “for the second year in a row, Michael Schumacher, the F1 mega-star, is an honorary champion. Schumacher- if anybody can do this, you can do it!”

We weighed several physical statistics including:

stamina

endurance

cardio training

strength

flexibility

mobility

training regimen

diet and nutrition intake

and promotion of sports, physical fitness, healthy living and community involvement

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

1. Michael Phelps, Olympic Swimmer

A photo posted by Michael Phelps (@m_phelps00) on Dec 20, 2016 at 10:08am PST

“YOU CAN’T PUT A LIMIT ON ANYTHING. THE MORE YOU DREAM, THE FARTHER YOU GET.”

Accomplishments:

Youngest member on the US Olympic team at age 15

Broke the world record in the 200 meter butterfly in 2001 at the age of 16

2003: Phelps won 4 gold medals, 2 silver medals and broke 5 world records at the world championships in Barcelona

2005: Phelps won 5 gold medals and a silver at the world championships in Montreal

2007: Phelps received 7 gold medals in the world championships

From 2004-2012, he won 22 medals at the Olympic Summer Games in Athens, Beijing and London—18 gold, two silver and two bronze—and setting the record for the most medal wins by any Olympian

After retiring after the 2012 Olympic games, he came out of retirement in April 2014, stating that this time, he would be swimming for himself- not the medals, fans, or fame.

At the 2016 Summer Olympics in Rio de Janeiro, Brazil, he won 5 gold medals and one silver.

He is the most decorated Olympian of all time with a total of 28 medals, 23 of which are gold.

Workout and Fitness:

Works out 6 hours a day 6 times a week, incorporating both swimming and dry-land training

Weight training, cardiovascular conditioning, and swims a minimum of 50 miles a week

Balance between weight training and body-weight training

Community Involvement:

Founded the Michael Phelps Foundation, a non-profit organization focused on growing the sport of swimming and promoting healthy and active lifestyle, especially for children

2. Usain Bolt, Olympic Sprinter

A photo posted by Usain St.Leo Bolt (@usainbolt) on Dec 30, 2016 at 6:02am PST

“KNOW WHAT IT IS YOU WANT AND DO WHATEVER IT TAKES TO GET IT.”

Accomplishments:

Regarded as the fastest human ever timed.

Jupiter Award for work with United Way Jamaica.

First Olympian in history to win both 100m and 200m races in world record times.

9 Olympic gold medals.

11 gold medals in the world championships and 2 silver medals.

6 time IAAF Athlete of the Year.

Workout and Fitness:

90 minutes daily – focusing on his core and back

He focuses his time not on building muscle but rather building his explosiveness with leg extensions and hamstring curls

30 seconds on, 30 seconds rest – three sets of each of the following: leg raises, side sweeps, reverse crunches, side plank clams

Diet and Nutrition:

Daily protein intake consists of saltfish for breakfast (traditional Jamaican dish)

Chicken for lunch, and pork for dinner. His carbs include pasta, rice, and potatoes.

Diet contains 60% protein, 30% carbs, 10% fats.

One of Usain’s nutritional secrets is yams – a good source of vitamins C and A

Community Involvement

Founded the Usain Bolt Foundation

Focuses on providing a healthy and safe environment to children in need

Also creates educational and recreational opportunities throughout the Kingston community

Supports Small Steps Project (humanitarian organization)

3. Cristiano Ronaldo, Professional Soccer Player

A photo posted by Cristiano Ronaldo (@cristiano) on Dec 20, 2016 at 9:05am PST

“YOUR LOVE MAKES ME STRONG, YOUR HATE MAKES ME UNSTOPPABLE.”

Accomplishments:

UEFA Best Player in Europe

Ballon d’Or (World’s best Footballer of the Year). He received his fourth Ballon d’Or in 2016, the most for a European player in the history of the award. One year earlier, Ronaldo had scored his 500th senior career goal for club and country.

FIFA World Player of the Year.

4-time European Golden Shoe award winner.

In 2016, Forbes named him the world best-paid athlete due to his high marketability.

In June 2016, ESPN ranked him the world’s most famous athlete.

Workout Routine: 

Gets lots of sleep, goes to bed early

Workout consists of a combination of cardio (running and rowing) and weight training to ensure that workouts target all areas of the body and increase both strength and stamina

Considers cardio as key for building up endurance and stamina and staying trim. Aims for cardio workouts at least 30 minutes in length, gradually increasing the number of sessions over time

Listens to his favorite music when working out to keep him motivated (hip hop & reggae)

Daily workouts lasting approximately 3-4 hours each

Workout includes squats, box jumps, broad jumps, jumping lunges, and lateral bounds

Completes up to 3000 sit-ups per workout

Diet and Nutrition

Drinks plenty of water

High protein diet with whole-grain carbs

Enjoys meals with fish; will order a steak with salad when eating out

Lots of fruits and vegetables

Cut out alcohol

Avoids sugary foods

Community Involvement

Supports many charities, including UNICEF, Save the Children, and World Vision

Participated in raising funds for the reconstruction of Aceh, Indonesia after 2004 earthquake and tsunami

Donated $83,000 to pay for 10-month old Erik Ortiz Cruz’s brain operation in 2012

4. Andy Murray, Professional Tennis Player

A photo posted by Andy Murray (@andymurray) on Nov 20, 2016 at 1:04pm PST

“Earlier in my career I used to spend a lot of time practising my tennis on court,” Murray says. “Now I’ve learned that it’s better to do just a couple of hours on court and two gym sessions a day. That’s what’s made me fitter and stronger.”

Accomplishments:

Currently ranked #1 in men’s singles.

3 time Grand-slam tournament winner.

2 time Olympic champion.

Davis cup champion

Winner of the 2016 ATP World Tour Finals.

Following his run to winning the 2016 Paris Masters, Murray became world No. 1 on 7 November 2016.

He was named a Knight Bachelor in the 2017 New Year Honours list.

Has won the BBC Sports Personality of the Year award a record three times.

Workout Routine: 

Says he spends most of the year maintaining his fitness, that he has very little time to actually improve his fitness.

During the few short breaks in the year, he combines relaxation and rest with running the track and spending time in the gym.

A full time tennis writer for Men’s Health said his training is so hard it borders on brutal and that Murray puts literally nauseating effort into his sprint sessions, as he aims to improve his speed and endurance.

Does some 400m repetition running for endurance on the court.

Lifts weights in the gym.

Does a lot of core stability to work to improve his balance.

Pays very close attention to details and perfection in his training.

Is a huge boxing fanatic and even sees some clear parallels between the two disciplines. “When you train, it’s a lot like tennis,” he says. “You need to have agility, speed, aggression, co-ordination, tactics – there’s a lot of similarity between the sports.”

Diet and Nutrition

Drinks 6 liters of water a day.

Eats a varied diet.

High protein diet with whole-grain carbs.

Is said to eat 6000 calories a day.

Avoids alcohol and sugars at all costs.

Eats 6 meals a day.

Community Involvement

Murray is a founding member of the Malaria No More UK Leadership Council and helped launch the charity in 2009 with David Beckham.

Often participates in charity tennis tournaments for various causes.

As a result of his various charitable exploits, Murray was awarded the Arthur Ashe Humanitarian of the Year award for 2014.

5. Zlatan Ibrahimović, Professional Soccer Player

A photo posted by IAmZlatan (@iamzlatanibrahimovic) on Nov 21, 2016 at 1:55pm PST

“Football is everything. It is made up of many small parts to make it whole. It is being healthy, being happy and something I love. For me, it is passion.”

Accomplishments:

Swedish Bosnian player who made his international debut on the Swedish national team 2001 and served as captain until his retirement from international football in 2016. He still plays for Manchester United.

He is widely regarded as one of the best strikers in the game and one of the best footballers of his generation.

His remarkable bicycle kick for Sweden against England won him the 2013 FIFA Puskás Award for Goal of the Year.

In December 2013, Ibrahimović was ranked by The Guardian as the third-best player in the world, behind only Lionel Messi and Cristiano Ronaldo (who is also on this list).

In December 2014, the Swedish newspaper Dagens Nyheter named him the second-greatest Swedish sportsperson of all time, after tennis player Björn Borg.

Workout Routine: 

Thinks talent accounts for about 30% of success, that the rest is hard work. Has said “Talent doesn’t mean you will win. Talent is something you are born with. You see the opportunity of somebody with talent, but if you don’t work hard, this talent is a waste of time.”

Sleeps very late after a game. Has said that after a match he cannot go to sleep due to the adrenaline. That if he does manage to fall asleep, it is usually at 5 or 6 in the morning, even though he does try to go to sleep at a reasonable time.

Has a black belt in taekwondo, a disciplinary training which has undoubtedly helped his soccer training and skill. He has said of the sport “It (taekwondo) is a sport that requires control and is also a great way of releasing aggression. I am a black belt and I am often asked if I will be a judge at the biggest tournaments in the world.”

Says he listens to reggae while he trains intensively, it keeps him calm.

Does a lot of cardio, including running on the treadmill.

Lifts weights for strentgh training.

Does core work for stability.

Diet and Nutrition

Has said that at the beginning of his career, he didn’t pay attention to what he ate, but he is now very conscious of what he puts in his body. He says what he eats is directly related to how active he is.

Community Involvement

In February of 2015, Ibrahimovic temporarily tattooed 15 names of people starving in an effort to raise awareness about world hunger. He said at the time on PSG’s official website “Saturday evening against Caen, when I took off my shirt, everyone asked what these new tattoos were. I had 15 temporary tattoos on my body. They were the names of real people who suffer from starvation in the world. Even if the tattoos are gone today, these people are still there. There are 805 million starving people in the world. I want you to see them, through me, to help the World Food Programme.”

This was the first time he publicly worked with a charity.

6. Novak Djokovic, Professional Tennis Player

A photo posted by Novak Djokovic (@djokernole) on Nov 8, 2015 at 9:58am PST

“I THINK LUCK FALLS ON NOT JUST THE BRAVE, BUT ALSO THE ONES WHO BELIEVE THEY BELONG THERE.”

Accomplishments:

Twice named US Sports Academy’s Male Athlete of the Year.

4 time ATP Year-end Number 1.

Best Male Tennis Player in Serbia.

12 Grand Slam titles: 6-time winner of the Australian Open, 3-time winner of Wimbledon, 2-time winner of the US Open winner, and 1-time French Open winner.

As of August 2016, he holds the best match winning rate (83.00%) in Open Era.

2012, 2015, and 2016 Laureus World Sports Award for Sportsman of the Year.

2011 BBC Overseas Sports Personality of the Year.

Novak Djokovic was named the fittest male athlete on our list in 2015.

Workout and Fitness:

Warm-up consists of explosive stretches and resistance band work.

Workout includes fast-paced exercises with focus on plyometrics, reflex movements and balance.

Off-season training includes implementing yoga.

Diet and Nutrition:

Breakfast:

Coffee or tea, grapefruit, gluten-free bagel with low-fat cream cheese, eggs

Lunch:

Salad, grilled lean hamburger, gluten-free bread, iced tea or coffee

Snack:

String cheese

Dinner:

Salad, oil and vinegar dressing, salmon prepared with lemon, brown rice and vegetables

Dessert:

Gluten-free chocolate chip cookies

Community Involvement:

Raised $1,400,000 for early childhood education

Founder of the Novak Djokovic Foundation, dedicated to creating a lasting change in the lives of Serbian children in need by promoting healthy eating, early education, constructive parenting, and becoming involved in exercise and sports

Leader of a campaign against child labor

He is also a UNICEF Ambassador in Serbia

Arthur Ashe Humanitarian of the Year Award

7. LeBron James, Professional Basketball Player

A photo posted by LeBron James (@kingjames) on Dec 12, 2016 at 10:26am PST

“YOU HAVE TO BE ABLE TO ACCEPT FAILURE TO GET BETTER.”

Accomplishments:

12-time NBA All Star.

3-time NBA Champion.

4-time NBA  MVPs.

2-time NBA finals MVP.

2 Olympic Gold Medals.

Led Miami Heat to a 27-game winning streak – the longest winning streak in NBA history.

Cleveland Cavaliers all-time leading scorer.

No. 1 draft pick in 2003; 2004 NBA Rookie of the Year

Workout and Fitness:

Ices back and feet prior to workouts.

30 minutes of combines stretching and yoga.

Incorporate Pilates reformer into his cross-training.

Various gym and ball-on-the-court workouts.

Off the court workouts consist of pilates, boxing, cycling, sprints.

Cool-downs consist of stretching, as well as actively stretching throughout the day.

Diet and Nutrition:

Meal 1, 6:25 a.m.:  Whole wheat bagel with 1 tbsp of peanut butter, 1/2 cup of strawberries, 1/2 cup of cottage cheese

Meal 2, 9:30 a.m.: 1 cup orange juice, 1 banana, 1 scoop protein powder with 1 cup of low-fat milk

Meal 3, 12:00 noon: Lean roast beef with whole wheat bun, lettuce, tomato, 2 tbsp of mustard, low fay cheddar cheese and 1-cup of low-fat milk.

Meal 4, 2:30 p.m.: 1/2 cup of blueberries, 1 cup low-fat natural yogurt, 1/2 glass of milk, 1 granola bar.

Meal 5, 6:00 p.m.: 1 cup strawberries, 1 cup milk, 1 cup orange juice, 1 cup  low-fat strawberry yogurt, with optional 1-2 tablespoons of honey.

Meal 6. 8:30 p.m.: 1 1/2 cup small broccoli, 1/2 cup rice, 1/3 cup

Community Involvement:

Founded the LeBron Family Foundation.

Is active in Wheels for Education, Boys and Girls Club and the I Promise Network.

8. Floyd Mayweather, Jr., Professional Boxer

A photo posted by Floyd Mayweather (@floydmayweather) on Aug 22, 2016 at 8:08am PDT

“A TRUE CHAMPION WILL FIGHT THROUGH ANYTHING”

Accomplishments:

First championship belt won in 1998 at 21.

Record 49-0, 26 knockouts.

WBC super featherweight champion, WBC lightweight champion, WBC light-welterweight champion, WBC light-middleweight champion.

He is a two-time winner of The Ring magazine’s Fighter of the Year award (1998 and 2007)

Three-time winner of the Boxing Writers Association of America (BWAA) Fighter of the Year award (2007, 2013, and 2015), and a six-time winner of the Best Fighter ESPY Award (2007–10, 2012–14).

In 2016 Mayweather peaked as BoxRec’s number one pound for pound fighter of all time; as well as the greatest welterweight of all time.

In 2016, ESPN ranked Mayweather as the greatest pound for pound boxer of the last 25 years.

Workout and Fitness:

Favorite pre-fight workout is shadowboxing.

Drill work includes sparring, speed & heavy bag, neck workout w/weights, 200 sit-ups, pull-ups, dips, jump rope, and 5-8 mile run.

Diet and Nutrition: 

Personal chef Quiana Jeffries said Mayweather only eats organic fruits/veggies and focuses on high levels of protein, low carbs, and no pork!

Community Involvement:

Founded the Mayweather Foundation, which empowers and encourages community alliances, impacts youth leadership and strengthens family foundations through community development, entrepreneurialism, and education resulting in a healthier community.

9. Conor McGregor, Professional MMA Fighter – REMOVED

A photo posted by Conor McGregor Official (@thenotoriousmma) on Dec 24, 2016 at 6:49am PST

“There’s no talent here, this is hard work. This is an obsession. Talent does not exist, we are all equal as human beings. You could be anyone if you put in the time. You will reach the top, and that is that. I am not talented, I am obsessed.”

Accomplishments:

He is the reigning UFC Lightweight Champion and former UFC Featherweight Champion.

He has competed as a featherweight, lightweight, and welterweight.

Has fastest victory in UFC title fight history- 13 seconds into the first round.

Became the first fighter in UFC’s history to hold titles in two divisions simultaneously.

He is known for being the biggest pay-per-view draw in MMA.

Workout and Fitness:

Does not adhere to a strict schedule, but as soon as he wakes up, he’s moving.

Said he is self-taught and nothing is done by the clock.

Does yoga every day and believes that balance is imperative- anything that doesn’t improve his core is not beneficial in his opinion.

Does jiu-jitsu.

Boxes.

Swims.

Jump ropes.

Lifts weights.

Dead hangs from objects.

According to him, however, his most valuable skill is intangible. “My belief is my best asset, and I have a stronger mindset than my opponent,” he says.

Diet and Nutrition: 

Drinks water first thing in the morning, even before coffee.

Tackled his sweet tooth by substituting his cravings with cinnamon instead.

Has a notorious “Eat Clean” diet.

His coach posted a picture of the fridge his McGregor’s house and the entire contents of it included: salmon, chicken, steak, fruit and veg.

No bread.

Doesn’t eat fast food.

Has said “I have a sweet tooth — that would be where I’d put on some weight out of fighting is somebody brings in a pack of cakes and coffee. But the majority, I’ll eat good-quality meats, good-quality greens, good-quality carbohydrates like sweet potato and butternut squash, and that is it.”

Community Involvement:

Has done various appearances to raise funds for the homeless charities in Ireland.

In 2015 he donated €50,000 to two of Ireland’s homeless charities: Simon Community and Focus Ireland.

10. Wladimir Klitshko, Professional Boxer

A photo posted by Wladimir Klitschko (@klitschko_official) on Sep 22, 2016 at 5:08am PDT

“YOU HAVE TO LEARN THE OPPONENT PSYCHOLOGICALLY – INSIDE OUT – AND MENTAL STRENGTH IS ONE OF THE IMPORTANT MAKERS. YOU’RE EITHER GONNA BREAK IT OR MAKE IT.”

Accomplishments: 

Former Heavyweight Champion, holding WBA, IBF, 2-time WBO, IBO, and The Ring championship titles.

Ph. D in sports science.

He is known to be a highly strategic and cerebrally-minded boxer, and is considered to be one of the greatest heavyweight champions of all time.

He is among the hardest punching knockout artists in the history of the division.

Klitschko has fought in 28 heavyweight title fights, more than any heavyweight champion in the sport’s history.

He also holds the record of having defeated the most boxers with an undefeated record, at 12.

Workout and Fitness:

Recently launched a fitness program focused on total body performance.  The app matches a workout regimen and nutrition plan to the user.

Diet and Nutrition: 

Loads up on carbs the week before fights. He eats a lot of oatmeal and pasta, and red meat for iron. He says this helps him perform at his highest levels.

Does not consume meats any less than 6-7 hrs before a fight.

Community Involvement: 

Supports Laureus Sport for Good Foundation & UNESCO

Charities focus on at-risk youth, children, education, human rights, literacy, poverty, and sports.

On 29 March 2012, during a charitable auction in Kiev, Ukraine, Wladimir auctioned off his 1996 Olympic gold medal to a buyer who bid $1 million. Klitschko said he would use the money to help the dreams of hundreds of thousands of Ukrainian children. After the sale, the buyer immediately returned the medal out of respect for Wladimir and because he wanted it to remain with the Klitschko family.

Honorary Fittest Athlete in the World

Michael Schumacher, Formula 1 Driver

A photo posted by Michael Schumacher (@michaelschumacher) on Dec 19, 2016 at 3:09am PST

“I’VE ALWAYS BELIEVED THAT YOU SHOULD NEVER, EVER GIVE UP AND YOU SHOULD ALWAYS KEEP FIGHTING EVEN WHEN THERE’S ONLY A SLIGHTEST CHANCE.”

Since Michael Schumacher’s skiing accident on December 29, 2013, the 7-time Formula 1 world champion has been fighting for his life and I have kept him in my thoughts. I grew up in Germany and Michael was a living legend and inspiration to people everywhere said Samir Becic, 4-time world’s best fitness trainer. This accident affected me in a way I had not anticipated – it brought to mind my own vulnerability. Considering that Michael Schumacher is fighting for his life, and he’s not giving up, and considering he was one of the fittest Formulate One drivers in the history of the sport, the Health Fitness Revolution team is honoring him as the honorary fittest athlete in the world.

Michael, get well soon!

Accomplishments:

Seven-time Formula One World Champion and is widely regarded as one of the greatest Formula One drivers of all time

He was named Laureus World Sportsman of the Year twice

He holds many of Formula One’s driver records, including most championships, race victories, fastest laps, pole positions and most races won in a single season – 13 in 2004 (the last of these records was equalled by fellow German Sebastian Vettelnine years later)

In 2002, he became the only driver in Formula One history to finish in the top three in every race of a season and then also broke the record for most consecutive podium finishes

According to the official Formula One website, he is statistically the greatest driver the sport has ever seen

Workout and Fitness:

Michael Schumacher trained up to six hours a day for improving his physical strength, reaction time and coordination

 The sports training concentrated on improving his physical strength, his reaction time, his coordination and flexibility

Is a legendary workout freak who became quicker, stronger, and fitter than his competition by outworking them in the weight room

Spent hours in the gym honing himself into a lean, light and strong performance athlete, with a combination of endurance training and core strength exercises

Diet and Nutrition Intake:

A journalist once said that his interview with Schumacher was interrupted every 45 minutes by Michaels’ nutritionist, who would hand him his next handful of calorie-controlled, nutritionally-balanced mixed nuts and berries

Formula 1 drivers know the importance of a strict diet and fitness, which can sometimes be a matter of life and death. An F1 nutritionist says that drivers must eat proteins (meat — even better if white — eggs), carbohydrates (pasta, bread), vitamins and fibers (cereals, fruits, vegetables). They should of course, avoid too much fat, carbohydrates, and alcohol.

Michael has his own health instructor and dietician who help him in charting out the right diet plan and regulating his carbohydrate and protein intake.

During race weekends he eats food with lots of carbs like pasta and bread. This helps in keeping the energy levels up.

Before and throughout a race he drinks lots of water to avoid dehydration. A F1 driver loses about 3kgs of weight in every race

Community Involvement:

The former Ferrari driver is a Special Envoy for Education and Sport and donated €1.5 million to the organization

In a 2002 interview with the organization, he explained his dedication to funding projects: “I really want to help the ones people don’t know about. Nowadays, certain projects attract lots of donors. Then there are others you never hear about. Those are the ones I’m interested in.”

He also once told F1 magazine that: “It’s great if you can use your fame and the power your fame gives you to draw attention to things that really matter.”

In 2002, Schumacher funded the construction of a school in a poor slum in Dakar, the capital of the West African state of Senegal

In 1997, Schumacher opened a clinic for child victims of the Balkans War. The clinic provides artificial limbs for amputees as well as psychological support.

In 2002, he funded the construction of a ‘Palace for the Poor’ in Lima, Peru which caters for homeless children and provides education, food and medical treatment for street children.

Along with his two sons, Schumacher’s bodyguard lost his life in in the 2004 Tsunami following the Indian Ocean earthquake. Schumi donated over €7 million in aid which meant that he gave more money than many individual countries, sports entities and organizations.

Schumacher is also known to support UNICEF and Childline, as well as road safety campaigns.

  Health Fitness Revolution by Samir Becic Foundation is a 501(c)3 organization, to make the world a healthier, fitter place, please donate!

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How the TB12 Method Can Help You Achieve Peak Performance at Any Age Dr. Mercola By Dr. Mercola In this interview, Alex Guerrero, cofounder of TB12 and personal body coach for Tom Brady — one of the best quarterbacks in NFL history — shares the natural and holistic program he developed with Brady, called the TB12 Method. Tom was told at one point that surgery for one of his injuries was unavoidable. This training method was said to have helped resolve his injury and return to the field, without surgery. The pair recently launched “The TB12 Method” mobile app on iOS, and co-wrote a New York Times best seller book about their philosophy, called “The TB12 Method: How to Achieve a Lifetime of Sustained Peak Performance.” A primary focus of the program is pliability training — deep force muscle work that lengthens and softens muscles at the same time those muscles are rhythmically contracted and relaxed. “I've been practicing this for a little over 20 years now, and when I first started, it was with the idea of just doing some good deep tissue work and helping athletes recover from whatever their injuries were at the time,” Guerrero says. “Some of [my] clients … would feel better and would go back out and do their training, and then they would hurt themselves again … It became a pattern, and at some point I thought, ‘I really need to see what this mechanism of injury really is. And why are they feeling better but not getting better?’ As I started to … watch them actually train, I realized that everything they were doing, all their biomechanical movements … were all learned behavior. The brain was developing more neural pathways as it related to the way they were wanting to move. So, I thought our treatment principles should be based on the same thing. And if the brain can create neural pathways based on functional movement, then I should be able to do some functional movement during my treatments so that the brain can create more neural pathways for getting better as opposed to just feeling better.” Pliability Training As he began working on muscle tissues through active ranges of motion, and having the client actively involved in the movement, they not only felt better but actually stopped reinjuring themselves. That’s when he realized that being pliable is different from being flexible. Pliability actually correlates to how your brain connects to your body. In other words, it involves a neurological component in which the muscle-brain connection is being reeducated and rewired. According to Guerrero, pliability training is a good substitute for a regular warmup and/or cool down. He explains: “In Tom's case, we will do pliability treatments [on the] lower limbs, calves, hamstrings, quads, hips, hip flexors and his right arm pre-practice. We do that to stimulate the nervous system. We want to activate his nervous system and get it primed and ready to perform its function of running and moving in quick ways, to be able to go out and throw the football 200 times and not be sore in his elbow or shoulder. We get the nervous system warmed up that way, rather than just doing some long tosses, or throwing or running. My belief is that, if you can actively stimulate the nervous system to do the function you're asking it to perform at the time you need it to perform, it can do that. You're neural-primed and ready to go do those things. That's our warmup. And then you practice, or do your exercise or whatever you want to do … and then we … reset … [W]e want the brain to understand [it] can go out and do two hours of physical activity and not be sore.” To the outsider, the treatment looks much like a massage, but there are important differences. (There are some muscle groups you can work on yourself, but typically you will need a therapist to perform this treatment on you.) The main difference is your participation in the process. During regular massage, you’re basically just lying there, relaxing. To create sustainable pliability, however, you need to perform active movement to engage your brain. How TB12 Was Developed Part of the inspiration behind this method goes back to traditional Chinese medicine (TCM), in which Guerrero has a master’s degree. TCM is a holistic medicine that takes into account the fact that the physical body, emotional body and spiritual body are interconnected and inseparable. While studying for his master’s, Guerrero also went to massage school to get certified in massage therapy. TB12 is a synthesis of those two schools of thought. “Understanding biomechanics and learning how people move and function, and then creating that mind-body connection, is how I came up with [the TB12 Method] over the course of time,” he says. “When I first started … I would try a technique on [the client] and see how they felt. [They’d] go out and practice, come back, try it again, and see how they felt. Over the course of some time, I was able to refine it. In sports and athletics, you don't have a lot of time, especially in professional sports … so, I had to figure out how I could get an athlete’s body to change the way it thought about the injury mechanism in a quick amount of time. Through practice, I was able to change the way the brain thought about how the injury occurred, or even the muscle memory pattern, and I was able to change those over the course of the two- or three-day treatment cycle. I could pretty much take any injury that an athlete had, that was soft tissue related, and get them better in two or three days.” Bioceramics and Other Novel Fitness Aids I’ve previously written about the benefits of photobiomodulation, where red or near-infrared light is used to activate mitochondrial recovery mechanisms. Many professional teams, including the U.S. Olympic track team are using it. Guerrero uses it as well, along with fabrics embedded with bioceramic powder that creates infrared in response to body heat. “We've used far infrared for a long time, and we're continuing to see how we can advance it so it becomes more user friendly,” he says. They’re already seeing good results with sleepwear embedded with bioceramics, which allows your body to be engulfed in far-infrared for multiple hours each night. “It has worked out really well and we've done a lot of studies on them. There are certainly a lot of data points on those. Now we've gone from the pajamas to actual bed sheets that we have our athletes and our clients sleep in … You're creating more ATP production and getting greater blood oxygen levels.” With Pliability, Your Age Becomes Just Another Number As you get into your 50s and 60s, you typically lose about 50 percent of your pliability. This is also when many people end up developing disabilities and start losing their range of motion. Guerrero’s pliability program can reverse some of that. One of the reasons you lose so much of your pliability is because virtually all movement is learned behavior, and few of us have learned proper body mechanics during our lives. Hence, the older you get, the less muscle pump function you have. “Let's say you put in an average of 2 million steps a year. If you have a biomechanical asymmetry greater than 5 percent left to right, that load is going somewhere — your soft tissue should take that load, but if it can't take that load over the course of time, your structure takes the load. That's why we're seeing knee replacements and a lot of hip replacements with people that age. My feeling is that, if you're able to maintain pliability, or even if you get into that 50- or 60-year-old range ... as you increase their ability to have better muscle pump function through these pliability treatments, and get neural-primed and educate your body to support whatever your acts of daily living are, you’re able to function much more comfortably. Our oldest client is 87; his best friend is 85. Their goal was to go ride the Tour de France circuit on their bikes. I thought that was a crazy goal, right? But they figured it would take them three months and they wanted to go do that. So, we put together a program for them, and they did it. They came back five months later, and not only did they do [the Tour de France], but they also decided to go on a [scuba] diving expedition … [A]ging [then] becomes a number, and your only ability to not do something is based on the muscles' ability to support whatever your acts of daily living are. I feel that pliability is the key to being able to accomplish that, [and] you can start to make physiologic change over the course of 14-day cycles. Over two weeks you can start to create new neural pathways for the way that you want to function and move … I certainly think you can accomplish whatever your heart sets out to accomplish. That's one of the reasons why we developed our TB12 Method app. People can download the app, see what it is they want to accomplish, click on that part of it, and then start their pliability program, their resistant band based program, their eating program — all those things [that will] help them sustain their peak performance.” Why Resistance Bands? An interesting fact about Brady is that he nearly eliminated the use of weights several years ago. The idea behind that was that heavy lifting should not be done at the expense of pliability. Guerrero explains: “Again, because everything is learned behavior … when you do a lot of heavy weights, and you do them slow and controlled, and then you go out on the field and you ask your body to move fast and furious, it's counter [productive]. The body just doesn't neural-prime that way. So, we do weights, we just don't do a lot of really heavy weights. A majority of our workouts are resistance band-based, primarily because [Tom] is getting older … [and] we can both do accelerating and decelerating muscle groups at the exact same time, which you really cannot do with weights … You can still get 500 pounds of pressure on a resistance band. So, for example, Tom doesn't do bench presses, but when he has to test for bench press, he can still lift 225 pounds, 18 times. We don't lose any power or strength by doing [resistance bands]. We’re just looking to keep our muscles long and lean so that they can be functional for what you're asking them to do every day.” Many of these workouts are included in the TB12 Method mobile app, so you can experiment with them yourself. Another interesting way to adopt the TB12 Method at home is through the use of vibrating rollers and vibrating spheres, which I'd never heard of before. These, too, are used to provide nervous system stimulation and greater blood circulation. Using a vibrating roller will also warm up and relax the muscle far faster than regular foam rolling will. The vibrating sphere is basically a ball that does the same thing. You can find these items on TB12sports.com. Needless to say, hydration is important, but water alone may not do the trick. You also need to replenish lost electrolytes. Guerrero recommends drinking half of your total body weight in ounces of water each day. Most athletes, and most people in general, are somewhat dehydrated, and to offset that, especially if you’re active, you need to add trace minerals. This will aid the regenerative process. Certain macronutrients, such as sodium, potassium and magnesium, are also important. TB12 Electrolytes, a product which can be found on the TB12 website, contains these along with 72 trace minerals. It’s flavorless and contains zero sugar. You simply mix it with water. The TB12 Method The TB12 Method is based upon 12 principles. These 12 principles encompass physical fitness, emotional stability and spiritual soundness. Guerrero believes it’s important to find a balance between all three. “I think we do that through the type of workouts we do — through pliability treatments, through cognitive exercises, proper diet and nutrition, hydration, rest and recovery,” he says. “Those are all things we feel are very important to be able to tie in those three areas of our physical bodies … I think a lot of people look at us … as being different, maybe even controversial, but we certainly don't see it that way. We really feel like this is something that certainly can be mainstream, and I think over the course of the years that we've been doing this, we're certainly seeing a lot more people take hold of it, understand it, apply it and really feel the benefits of it. I would say that for people who want to sustain their peak performance, first define what that means to you. You need to then tailor your program so that it is specific to you and your needs, because all of us are different. We're different shapes, sizes, heights, weights. We move differently, we behave differently, we do things in a different way. So, a one-fits-all type of thing never really made a lot of sense to me … Once you’re able to define what sustaining peak performance is, I believe that age is just a number. And again, our oldest client is 87, and they're out riding bikes and diving with whales, enjoying the success of what they've accomplished through their life, and that's what I think everybody can have.” More Information I too am confident you can retain full functionality well into old age, but you do have to work at it. I believe TB12 can be a really valuable aid in that quest. Another one of Guerrero’s clients is a 77-year-old woman who runs four marathons a year — and that’s how she defines her peak performance. “I believe our method can help people redefine their lives so that they can go out and do the things they really enjoy doing,” he says. To learn more about this program, pick up a copy of “The TB12 Method: How to Achieve a Lifetime of Sustained Peak Performance.” You can also download the TB12 Method app (currently available for iOS only). Last but not least, for those of you who cannot visit Guerrero’s facility to get the treatment, there’s good news. A certification program is in the works, which will be launched in spring 2018. If you’re an athletic trainer or health care provider interested in becoming a certified TB12 therapist, you can sign up for more information and updates on TB12sports.com. Eventually, the website will also contain a list of certified TB12 body coaches.

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Advantages Of Using Soy products Natural powder To Enhance Body Building

Like with something in life, muscle building will be more successful if you take time to develop a program. This plan consists of choosing the advice and information which has been proved to be productive in past times. You can begin that prepare on this site and from now on through the help of the subsequent write-up. Coach no less than 3 times a week. You will need at least about three training sessions per week if you want to see significant muscle mass development. Should you be definitely new at weight training, this may be lessened to 2 in the beginning however, you should boost the volume of classes each week when you are capable. If you already possess some experience with strength training, you could add much more classes too. Get enough sleep at night in order to develop muscle tissue. Unlike what you may think, slumbering is the ideal time for your personal muscle groups to begin with to repair them selves and commence improving muscle mass. When you don't receive the suitable sleep at night and sleep, you may not only harm on your own, however you could wreck the courses you might have already completed. When you are planning to construct muscle groups on the certain day, consume excellent. Consume a couple of extra calories about 60 minutes before beginning your exercise routine. This is not a certification to overindulge about the days and nights that you simply exercise routine, but simply to eat more as compared to the times you are not likely to struck the gym for weight training exercise. If you are planning to boost your health proteins intake due to the fact you want to raise weight loads, do this cautiously. Unless of course there exists adequate physical exercise to shed away from this improved calorie intake, the probably end result will likely be extra fat manufacturing and the incorrect type of putting on weight. Progressively increase your healthy proteins consumption by simply a hundred calorie consumption every day approximately. This provides your system the chance to transform the brand new gas into muscle tissues. In the time soon after your workout routines, it's advisable to relaxation and eat a lot of carbohydrates. This can help your body to create muscle tissue and get over expending electricity through the workout. Doing this, you'll see the most significant muscle tissue expansion probable in the exercise routine you did. Pasta, peanut butter snacks, and similar foods are good for this. Advantages for setting and attaining short-word goals are a fun way to preserve your emphasis and determination. Muscle building is a lasting process, so you must remain determined and motivated. Environment advantages can also help you remain with the body building objectives. As an illustration, make it rewarding having a massage therapy, it can improve blood flow and assist your recovery. Quick-expression consumption of creatine supplements may help you construct muscle mass with minimal risks. Creatine monohydrate performs a vital role in your body in that it must be required to develop ATP, a simple and essential type of power. Your whole body are not able to functionality without having ATP, and lack of creatine monohydrate could cause muscle mass issues. Developing a higher-level of creatine will enable you to exercise far more intensely, and for an extended period of time. You must drink at least 4 liters of water every single day if you want your own muscles to grow. Your body needs normal water to perform effectively but muscle tissues require h2o so that you can restore right after a exercise and also to grow in size. H2o is easy if you carry a water bottle along anywhere you go. Attempt different your order that you simply do exercises. Individuals who workout usually do exercises from habit. Even so, it is important that you move the workouts around in order to market more muscle development. Try out reversing your order of the standard routine. This lets you do weightier weights on the workouts that you just typically do last, which can improve the development of all those certain muscle groups. Consume the correct food items to improve your coaching benefits. To develop muscle tissue, you will need a good health proteins absorption and less excess fat. It doesn't imply you can consume anything you want. It means that you need to follow a healthy diet program that powers your workout routines. A vitamin or protein nutritional supplement can help you to get every thing your system needs to develop muscle mass. It's extremely important that whenever trying to construct muscle tissue you get the right level of rest. You have to give your muscle mass the chance to restore to enable them to increase larger. Essentially you want to supply the muscle groups that you simply worked tirelessly on a minimum of 2 days of sleep. Take into account that there is not any one method to develop muscles which will operate fast, successfully, and in the community that you really want to focus on. Muscle building will take work, and it will take time way too. If you would like see good results you must come up with a reliable prepare and keep devoted to it. Immediately success stories tend not to come about in relation to body building, so make sure to take your time. Performing leg squats is crucial for weightlifting routines. The squat incorporates many different groups of muscles. Not simply are the glute and quad muscle groups stimulated, yet your lumbar region, hamstrings, core, and shoulder muscles may also be applied. Individuals who do leg squats frequently have been shown to acquire more muscle tissue as opposed to those who do not. Continue to keep protein entering your system both pre and post an exercise for maximum body building effects. About half an hour with an hour or so prior to hitting the gym, be sure to consume a great 20 gr of health proteins. This may be easily accommodated with a number of servings of milk products or health proteins shake. Do the identical an hour following your work out also, and you may enhance your muscle-constructing efforts! You should think intelligent when you are going to do squats. Make sure you reduce the bar to the rear to a point close to the traps center. This places more demand on your own hips, hamstrings, and glutes, that gives you the cabability to squat an extra volume of bodyweight which you couldn't otherwise. Creatine monohydrate supplements certainly are a well-liked way to optimize muscle tissue. Creatine monohydrate really helps to improve the energy levels in your body and offers the body the guidance it requires to construct more bulk. The benefits of creatine in building muscle size has been renowned for yrs. However, if you are fresh and still participate in high school, your whole body remains expanding, so it is essential to keep away from all nutritional supplements. Be sure that you are successfully education your central. This doesn't mean merely carrying out balancing goes or workout-soccer ball ab crunches. Attempt undertaking an business expense barbell squat. This exercise is an extremely tough one who positions a great deal of require on the whole key because of the weight's position. Carrying this out shift routinely can assist you in weightlifting more on other huge exercise routines. Do you have identified the solutions to all of your current inquiries in this post? If you want for more information, the world wide web can be quite a valuable source. Individuals post new suggestions every day, so carry on and study and understand around you are able to to achieve your goals. 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Protect Your Back From Injuries When Weight Training

Building muscle is a terrific way to get in shape, healthful and search awesome. It is very important know what you are undertaking to increase your time and effort and steer clear of unpleasant accidents. The following post consists of numerous tips and tricks to help you the most from your muscles building endeavours. Do far more reps, not heavier. The optimal workout to construct muscles has a large number of repetitions with a medium level of strength. Make your splits among units within a moment. This frequent repetition creates a build up of lactic acid with your muscle groups, that has been observed to energize muscle progress. Do more reps, not heavier. The perfect workout to construct muscle mass contains a high number of repetitions in a moderate level of power. Keep your pauses involving units within a minute. This constant repetition causes a build-up of lactic acid solution in your muscles, which has been seen to activate muscle mass growth. Enough relax is essential to the muscle-creating system. The body is able to do the position of recovering from muscles exhaustion finest when you find yourself sleeping, so make sure to get no less than 8 hours of sleeping an evening. Breakdown to achieve this may also result in severe injuries if your entire body will become more than exhausted. Only work out your abdominal muscles muscle tissues 2-3 times per week. Many people make the oversight of accomplishing abdomen workouts day-to-day. This may not offer the muscles enough time to recuperate and might ultimately restrict their expansion and can lead to your system to be harmed. Exercising 2-3 instances per week is sufficient to obtain toned ab muscles. Quick-phrase utilization of creatine health supplements can help you construct muscle mass with minimum threats. Creatine monohydrate has a crucial role inside your body in that it must be required to develop ATP, an elementary and crucial kind of energy. Your system cannot function with out ATP, and absence of creatine monohydrate can cause muscle tissue difficulties. Developing a more impressive range of creatine will allow you to train much more intensely, and for a prolonged time frame. In order to enhance your muscle creating potential, make sure to eat something after having a exercise. Eat in an 60 minutes of concluding your training session. Ideally, your snack food or meal ought to include a proteins as well as a carbs. This foods will get the body started off doing those things it requires to because of start building muscles. Will not overwork the body. In order to create muscle tissue, your body needs an opportunity to recuperate. When getting started, job your uppr on a single working day, then function your reduce physique the following day. Acquire one day off every week the place you do no routines in any way. This will make the workout less of a task. When hitting the gym to create your muscle mass, it is very important really know what your limits are. If you are someone who is tremendously determined, it is usually quite simple to push your self very far. Fully grasp the body and determine what it might take. Do not make an effort to take on someone else particularly should they be coaching with a much higher strength than you might be. You do not want to hurt the muscles during this process. Attempt education just one area of your body. In this way, you may employ an extra quantity of your body's muscle fibers, which could lead you to improve your durability and muscles dimensions a lot more properly. Samples of this kind of education include single-leg presses, solitary-arm expense presses, then one-left arm pulldowns. With a little luck you've considered what you've go through on this page into mind and are ready to use it into measures too. Muscle development quite a bit of entertaining when you are aware how to accomplish it easily and quickly, along with the recommendations right here ought to get you started in the route to your targets. If you adored this article and you also would like to collect more info relating to cutting supplements generously visit the web-page.