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Gurkirat S

How Hard Should You Exercise? | LIVESTRONG.COM - 0 views

www.livestrong.com/...3-how-hard-should-you-exercise

exercise com

shared by Gurkirat S on 09 Jan 12 - No Cached
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      How hard you workout, affects the amounts of calories you burn and how much weight you lose. To find out your own ideal exercise intensity, you shoudl consider several factors. First is your heart health, if have a heart disease or have had a stroke in the past its highly recommend you should first of all consult with your doctor before starting a workout. Secondly, is injuries, when being injured you should workout but at a lower intensity. Thirldly, if your goal is to lose fat, than its recommend you workout vigorously to lose the excess fat on your body, which isn't needed or wanted. Last but not least, it's recommended that your workout for 150 minutes per week, at a moderately-intense workout, under the circumstances.
Wasif H

How To Build Lean Body Mass | LIVESTRONG.COM - 0 views

www.livestrong.com/...57-how-to-build-lean-body-mass

body mass lean fitness weight healthy strong

shared by Wasif H on 02 Dec 11 - No Cached
  • If you were to wrap your hand around your upper arm and squeeze, you would feel various types of tissue. The soft, spongy material is fat mass, and everything else is considered lean body mass. This includes skin, bone, muscle, fluids and connective tissue. Out of all these types of tissue, fat and muscle are the only ones you have control over.
  • Feed your body healthy foods. Avoid foods that are deep fried, cooked in butter, smothered with gravy, doused with creamy sauces and coated with sugar. They are empty-calorie foods that offer you no nutritional value. Eat foods instead that are beneficial to muscle building such as eggs, cottage cheese, lean beef, chicken breasts, fish, beans, fruits, vegetables, whole grains, nuts and oils.
  • Drink water to hydrate your muscles and keep your calories under control. Avoid beverages high in calories and caffeine, such as energy drinks, lattes, soda, sweet teas, slushies and alcohol. The Institute of Medicine recommends that women get approximately 2.7 liters of water a day and men get approximately 3.7 liters a day. This comes out to about 90 oz. and 120 oz., respectively.
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  • Eat more often to keep your metabolism elevated and to constantly supply your muscles with nutrients. Have a meal as soon as you get up and do not go more than three hours without eating for the rest of the day. Combine protein and complex carbs in every meal. Turkey tenderloins with a baked yam and steamed cauliflower is a meal example.
  • Perform cardiovascular exercise to lose weight. Do any type of cardio that you enjoy, such as jogging, brisk walking, cycling, swimming, elliptical training, rowing or stair climbing. The American College of sports Medicine recommends 60 to 90 minutes of cardio for weight loss.
  • Lift weights to build muscle mass. Spend most of your workout time doing compound exercises. These involve more than one muscle and joint working at once. The end result is faster gains in size and strength. Perform exercises such as bench presses, military presses, back rows, squats and dead lifts. Aim for 8 to 12 reps and three or four sets of your exercises and work out three days a week, alternating with cardio days.
  • Utilize a maximal amount of weight with your exercises. This will ensure that you fully tax your muscles and gain a maximum amount of size. Have a spotter on hand whenever possible to assist you.
Wasif H

What Happens If You Intake Too Much Protein? | LIVESTRONG.COM - 0 views

www.livestrong.com/...if-you-intake-too-much-protein

too much protein intake muscle body fitness

shared by Wasif H on 06 Jan 12 - No Cached
  • Protein-rich foods can be delicious as well as nutritious -- just think of a creamy, thick cup of yogurt or a savory, juicy grilled steak.
  • While high-protein foods have a bounty of valuable nutritional and health properties, however, the benefits can turn into risks if you eat too many of them over an extended period of time.
  • According to Katherine Zeratsky, a registered dietitian for MayoClinic.com, you may experience constipation if you follow a high-protein diet for several months or longer.
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  • While protein-rich foods don't cause digestive problems by themselves, eating a lot of them may leave less room for high-carbohydrate foods in your diet, which tend to have a lot of dietary fiber.
  • More severely, taking in too much protein could raise your risk of serious diseases including cancer, heart disease, and liver or kidney problems. Partially, that is because so many protein-rich foods are also high in saturated fat, cholesterol and sodium, all of which can enhance risk factors for those diseases. If you choose plant-based proteins instead of animal proteins and full-fat proteins, your personal risk may not be quite as high.
  • Protein contains calories -- sometimes more calories than carbohydrate- or fat-rich foods. Although it can help you gain lean muscle mass, eating protein in excess of your body's needs will result in fat gain.
  • The question of how much protein to eat can be a tricky one because the right amount for one individual may be far too much for another. MayoClinic.com recommends getting between 10 percent and 35 percent of your daily calories from protein, or about 50 to 175 g per day.
  • You can also calculate recommendations based on your body weight. Dr. Melina Jampolis, physician nutrition specialist for CNN.com, suggests getting about 0.8 g of protein per day per kg of your body weight.
  • Unless you're following a diet that is very unbalanced, you're likely not at risk for eating too much protein. It's also important to realize that some protein is essential for health, since protein-rich foods build and repair muscle and bone tissue, satiate hunger and provide energy. If you have concerns about the protein amounts in your diet, talk them over with your doctor or a registered dietitian.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This is a good website because it looks at the other point of view. Too much protein isnt good for you if your not properly working out and making sure it turns into lean muscle. 
Aninder S

Canada's Food Guide | Heart&Stroke Health Check Program - 0 views

www.healthcheck.org/...canadas-food-guide

Canada Food Guide

shared by Aninder S on 06 Jan 12 - No Cached
  • Eating Well with Canada’s Food Guide provides direction on the type and amount of food we should eat for overall health
  • By choosing a variety of foods from the four food groups (Vegetables and Fruit, Grain Products, Milk and Alternatives and Meat and Alternatives) and following the recommendations to choose foods lower in fat, sugar and salt, you can add to your overall health and vitality.
  • Eat more vegetables and fruit.
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  • Choose whole grains versus refined grains more often.
  • Choose fish* and meat alternatives such as beans, lentils and tofu more often.
  • Drink skim, 1% or 2% milk each day.
  • Within each food group, choose foods that are lower in fat, sugar and salt.
  • Include a small amount (30 – 45 mL) of unsaturated fat, such as oil, salad dressing, soft margarine or mayonnaise each day.
  • Limit your intake of : saturated fats from fatty meats, butter, lard, shortening and hard margarine sugar from desserts and soft drinks foods and beverages high in calories, fat, sugar or salt
  • Avoid foods with trans fats.
  • CFG recommends two food guide servings of fish each week. See Health Canada’s advice on limiting certain types of fish
  • By eating a variety of foods from each of the food groups you’re more likely to get all of the nutrients you need, and by limiting your intake of fat, sugar and salt, our eating pattern will be healthier.
    • Aninder S
      Aninder S on 06 Jan 12
       
      In order to maintain a healthy balance of food make sure you eat from all the four food groups to receive all the nutrients that you require. Now this food guide doesn't always work for everyone because of dietary restrictions, but there are always alternatives. http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php. You can click on this link and actually make your own personal food guide suited to your needs, that way you get all the essential nutrients. 
Anita B

Protein In Your Diet | LIVESTRONG.COM - 0 views

www.livestrong.com/...388398-protein-in-your-diet

recommended amounts protein functions

shared by Anita B on 18 Jan 12 - No Cached
  • The protein you obtain from your diet plays numerous roles in your body. Protein contributes to your connective tissue and helps your body build muscle, which allows you to stand and walk. Protein also helps your body synthesize enzymes and some hormones. Proteins help your body maintain acid-base and fluid balance. Your body also relies on protein as part of your immune response to help destroy potentially harmful substances.
    • Anita B
      Anita B on 18 Jan 12
       
      Protein is a crucial part of ones diet. Proteins allow us to fulfill everyday routines just like walking. But what i always wonder is how much do we really need?
    • Anita B
      Anita B on 18 Jan 12
       
      Since every persons body is different, everyone needs different amounts of protein! It is said that: 1. consume 0.8 g of protein for every kg of body weight 2. from your calories intake, about 10 to 35 percent should be proteins
  • protein foods, such as ground beef, full-fat cheese and whole milk, are also high in saturated fat. If you consume too much of these types of protein-rich foods, it can lead to increased cholesterol and triglyceride levels and increase your risk of heart disease
    • Anita B
      Anita B on 18 Jan 12
       
      I never really thought about this point made here, but infact it's true. Sometimes people that are low on iron begin eating ground beaf etc. but dont actually realize that there foods are high in saturated facts. I've actually seen this with one of my family friends. She is low on iron and eats a great amount of ground-beef!
Wasif H

Power, Speed & Strength Training | LIVESTRONG.COM - 0 views

www.livestrong.com/...-power-speed-strength-training

power speed strength plyometrics accelaration stretching explosive exercises

shared by Wasif H on 05 Jan 12 - No Cached
  • Training for speed seems straightforward; perform your activity or sport over and over working to get faster. Training for speed requires the ability to accelerate fast from a standing position or a slow jog, according to Derek Hansen, CSCS of SPS Athletic Training Group.
  • Generating speed requires nerve and impulse control and strength in your muscles. Speed requires a high output of energy and strength.
  • Hansen recommends only training for short times because you can tax your nervous system to exhaustion quickly. Recommended training intervals shouldn't be more than 300 meters for team sports, such as football, soccer, basketball, lacrosse and track and field events.
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  • Plyometrics is a protocol used to develop strength, speed and power for various types of sports.
  • Plyometrics require your muscles to contract while overcoming a lengthening phase and producing maximum strength in the shortest amount of time. According to Denis Knowles of Coachr.org, the faster a muscle is stretched, the greater the power output during the contraction phase of the muscle.
  • Hansen states that to perform faster and with greater strength and speed, stretching helps to elongate your stride or ability to move.
  • Stretching should concentrate on elongating your muscle overall and focus specifically on the sport you engage in. This is for two purposes: passive stretching elongates your muscles and helps them warm up and also cool down from everyday activities and training.
  • Second, dynamic stretching related to your sport works on the elastic properties of your muscles and connective tissues.
  • Dynamic stretching works on your nervous system that coordinates movement, power and strength so you can produce more power, strength and speed.
Joti P

Balanced Diets For Teens | LIVESTRONG.COM - 0 views

www.livestrong.com/...93353-balanced-diets-for-teens

balanced diets teens healthy

shared by Joti P on 06 Jan 12 - No Cached
  • Vegetables
  • amount of vegetables needed to maintain a balanced diet for a 15-year-old girl of average weight is 2.5 cups a day
  • teens need more dark green and orange vegetables such as spinach, broccoli, squash and carrots.
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  • Fruits
  • teens should consume less fruit juice and more whole fruit
  • The amount of fruit a teenage boy or girl of average weight should consume for a balanced diet is 2 cups.
  • most popularly eaten fruits among adolescents are apples, pears, and bananas.
  • richly colored fruits, such as berries, melons and mangoes, because they are rich in anti-oxidants and phytonutrients.
  • canned, dried, fresh and frozen fruits are acceptable to meet your daily fruit requirements.
  • Less Sugar
  • dietary intake of added sugars by U.S teens adds up to an average of 260 extra calories a day
  • Teens should consume a variety of vegetables, according to recommendations from the 2010 Dietary Guidelines
  • teens should cut down on soda, energy drinks and juice with added sugar and replace them with water, decaffeinated teas and diluted juices.
  • Joti P on 06 Jan 12
     
    This website is excellent for answering my 4th question.
Wasif H

How Much Protein And Carbs Should You Eat Before Workout? | LIVESTRONG.COM - 0 views

www.livestrong.com/...-should-you-eat-before-workout

carbs workout protein body fitness healthy food calories nutrition

shared by Wasif H on 06 Jan 12 - No Cached
  • If your workout is the key to your dream physique, then your diet is the key to your most effective workout. The food you eat is directly tied to the way your body performs, and an under-performing body won't burn as many calories or build as much muscle as one that is perfectly fueled.
  • the most important factor is the mix of carbohydrates and protein.
  • No matter what volume of food you consume, dietitian Christopher Mohr recommends 5 g of carbs for every 1 g of essential amino acids -- about 1.6 g of a complete protein will provide 1 g of essential amino acids. Consuming these nutrients before your workout allows your body to take advantage of workout-induced increased blood flow to establish the amino acids in your muscles while boosting blood sugar for steady energy.
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  • Whatever you decide to eat, keep the 5:1.6 g carb-to-protein ratio in mind.
  • Obviously, the closer you get to your workout time, the smaller the meal should be
  • Many protein shakes and sports bars are designed specifically as pre-workout nutrition and have the precise nutrient ratio you need. They also have the added advantage of being portable, which can be convenient for those who hit the gym on the way home from work.
  • If you are stuck without your favorite supplement at hand, fat-free chocolate milk will suffice -- according to Mohr, it provides the exact carb-to-protein ratio as a pre-workout shake. The fat-free part is important though -- fat digests slowly and can weigh you down when you least need it.
  • Supplements are simply convenience products, and are not necessary to good nutrition. You can get the same benefit from whole foods, but this requires more planning and label reading. Fat-free yogurt with fruit and granola works, as does a whole-grain bagel with peanut butter.
  • Timing is important -- even the perfect meal can leave you flat if you eat it too early or weigh you down if you eat it too late
  • The actual amount of carbs and protein you eat depends upon how much time will elapse before your workout.
  • f your only pre-workout nutrition is a regular meal, eat it about three or four hours before you exercise so the food has time to digest. Otherwise, your full stomach will be susceptible to upset, and the nutrients won't be available in your bloodstream when your body needs them. Smaller meals can be eaten two or three hours prior, but stick to a small snack if you only have an hour to go.
  • Supplements are by far the easiest way to ensure you get the proper ratio in an appropriately-sized food source.
  • For a larger meal, a turkey sandwich on whole grain bread with lettuce and tomato is a nearly perfect pre-workout meal, and bananas or fruit juice can be a last-minute snack for quick energy.
Wasif H

How Much Protein Do You Need When Lifting Weights? | LIVESTRONG.COM - 0 views

www.livestrong.com/...-you-need-when-lifting-weights

protein lifting weights body fitness healthy

shared by Wasif H on 06 Jan 12 - No Cached
  • Protein serves a number of functions in the body. This nutrient is essential for the proper growth and repair of muscle tissue, as well as all other bodily tissues.
  • There has been some debate about how much protein the body needs for optimal gains in muscle mass, although recent guidelines, as of February 2011, suggest that it's less than previously thought.
  • Recent guidelines, as of February 2011, suggest that the ideal protein intake for strength-training athletes is in the range of 0.7 to 1.0 g of protein per 1 lb. of body weight each day.
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  • This translates to about 28 to 40 calories from protein per 1 lb. of body weight each day. Previous recommendations have suggested protein intake in excess of 1.5 g per 1 lb. of body weight.
  • Protein is composed of amino acids, which provide protein with its ability to promote tissue growth and meet other bodily needs. The body can produce many of these amino acids on its own, although nine are deemed "essential" because the body can not manufacture them. The best sources of protein for building muscle are those that contain all nine essential amino acids. Meat, eggs, dairy products and soy have all essential amino acids.
  • Whey and casein protein are two popular protein supplements in the fitness industry. Both of these proteins come from milk extract and can be effective stimulants for new muscle growth, especially when combined with carbohydrates.
  • If you are not a weightlifter, you still need a certain amount of protein each day. Most healthy adults need 0.4 to 0.5 g of protein per 1 lb. of body weight each day
  • Endurance athletes, on the other hand, need about 0.6 to 0.7 g of this nutrient per 1 lb. of body weight. Protein should generally account for about 10 to 15 percent of your total calories daily.
Wasif H

How Many Calories Should I Eat Per Day When Bulking? | LIVESTRONG.COM - 0 views

www.livestrong.com/...uld-i-eat-per-day-when-bulking

calories food healthy Health muscles repairement

shared by Wasif H on 06 Jan 12 - No Cached
  • Daily calorie requirements depend a number of factors such as age, activity level and genetics, so each person may burn energy at a slightly different rate.
  • According to experts from Columbia University, research has shown that you should consume an additional 2,270 to 3,630 calories per week to build as much as a single pound of muscle during that time span. This equals about 500 additional calories per day. A typical 180-lb. male needing about 2,700 calories per day would therefore require at least 3,200 calories. Furthermore, an hour of intense weightlifting burns 500 calories. Added up, this same person may consume as much as 3,700 calories on lifting days just to properly bulk up.
  • Every day, a topflight athlete or bodybuilder needs approximately 0.68 to 0.9 g of protein per pound of body weight. Most people who want to build some muscle will probably settle for less than the high end but more than the 0.36 g recommended for the average person. Without the proper consumption of protein, the muscles may not grow at a rate that is in accord with the actual amount of growth facilitated by strength training sessions.
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  • Carbohydrates are used to fuel muscle growth
  • . For this reason, an athlete or bodybuilder should consume 3 to 4.5 g of carbohydrates per pound of body weight. However, the high end is only for ultra-endurance athletes and unnecessary for building muscles.
Aninder S

Puberty a gateway to heart disease for Canada's teens - Heart and Stroke Foundation of ... - 0 views

www.heartandstroke.com/...content2.aspx

Teens Heart Disease Health

shared by Aninder S on 08 Jan 12 - No Cached
  • One in five young teens has high blood pressure. Elevated cholesterol levels increasing at alarming rate.
  • A seven-year ongoing study examining more than 20,000 Canadian grade 9 students shows most already have at least one major risk factor for heart disease and stroke, Dr. Brian McCrindle told the Canadian Cardiovascular Congress 2009, co-hosted by the Heart and Stroke Foundation and the Canadian Cardiovascular Society
  • This study is further evidence of an accelerating decline in the heart health of Canada’s teens
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  • It is shocking that one in five 14 and 15 year olds has high blood pressure
  • They are at risk of developing long-term health effects such as premature heart disease and type 2 diabetes.”
  • High blood pressure is the leading cause of stroke and a major risk factor for heart disease.
  • The teens’ elevated cholesterol rates had the greatest increase, accelerating from nine to 16 per cent in six years. “An increase of this magnitude in this age group is astonishing,” says Dr. Abramson. “These risk factor levels will continue to increase and track into adulthood unless we do something now. These children are in grave danger.”
  • With changing technologies, we to need to exercise our bodies more than our brains
  • Over 50 per cent of Canadian children between the ages of five and 17 aren’t active enough to support optimal health and development – and over a quarter of our children and youth are overweight or obese.” 
  • They don’t do any better on the nutrition front: only half get the daily recommended amount of fruit and vegetables.
Justin D

Dryland Hockey Drills | LIVESTRONG.COM - 0 views

www.livestrong.com/...481158-dryland-hockey-drills

skills healthy exercise hockey

shared by Justin D on 22 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    Since the 1970s, hockey players have used dryland training to improve conditioning and skills for ice hockey. While skating is a huge part of the game and never can be ignored, players can develop leg strength and core strength and improve their overall skills with dryland drills. 1.) Pull-Ups vs. Lat Pull Machine: With a pull-up, a person uses their own body weight; this creates excellent body awareness, more importantly pull-ups require a great amount of abdominal strength (keeping the abs tight keeps you from swinging). The lat pull machine lacks these two important features. 2.) Push-Ups vs. Bench Press: Push-Ups again require a person's body weight along with lower body stabilization and contracted abdominals. Lying flat on a bench is a very non-athletic position and requires almost no leg or ab strength. 3.) Lunges vs. Leg Extension: Lunging requires a lot of balance and coordination along with strength from the glutes, quads, hamstrings and abs since you are standing and moving forward during the exercise. The leg extension does one thing; isolate the quads. Unless you want to walk around like Quadzilla there is no place for the leg extension in athletics. 4.) Squats vs. Leg Press: When done correctly no other exercise will develop more leg power than the squat. Since they are done in a standing position they require balance, stabilization, coordination, along with ab and back strength. The leg press lacks all of these factors. 5.) Hang Cleans vs. Shrugs: Hang Cleans are an explosive exercise that develops fast twitch motor units in the muscle. It is a full body exercise. Shoulder Shrugs isolate one muscle group the trapezious and involve little athletic ability to perform. Forget the shrugs! 6.) Squat Press vs Seated Shoulder Presses: Many athletes like to perform the seated dumbbell shoulder press. Try standing up and hold two dumbbells at your shoulders, squat down to 90 degrees as you begin to rise explode with a Dumbbell shoulder press using all
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