The Importance of Resistance Training

Most of the literature incorporates both strength and endurance training into one category called “Resistance Training”. Regardless of whether training is done to improve strength or to improve endurance, it is important to include as part of a regular exercise program.
Most adults lose about ½ pound of muscle each year after the age of 20. Muscle mass is associated with metabolism. Muscle burns calories at a higher rate than fat, so the more muscle you have, the more efficient you are (and the more you need to eat). Resistance training builds muscle to prevent or reduce muscle loss and help improve metabolism – a key to maintaining your weight.

Benefits of Resistance Training
In addition to the physical appearance benefits, here are some of the other benefits shown in the literature:
Improved blood pressure
Increased bone density
Improved metabolic function
Improved balance and shock absorbency
Improved body composition
Increased strength of muscles and connective tissue which decreases the risk of injury.

http://www.nwhealth.edu/healthyU/getMoving/resistance.html

In-Home Workout Equipment

I have had a lot of people this week asking me where to get some good at home equipment without the thousand dollar+ price tag. I did a bit of research and to my surprise, I was pleasantly enlightened. Here in Utah, we have a great classified resource. KSL provides a wide variety of used exercise equipment at a fraction of the retail cost.

Even at the local superstore, Dumbbells are not a rip off, but they are not exactly cheap. So these are a resource I recommend looking into. For those of you not in the state of Utah, I recommend checking your local Craiglist, or other local shops. Your health and fitness is definitely an investment. You can take the education and lifestyle and put it to work for you. You can learn how to make this equipment contribute to a better life and not end up like the other 250 million home gyms in our nation that only contribute to dust collection in the basement.

Here are the links:
KSL Classifieds http://www.ksl.com/index.php?nid=486&cat=186
CRAIGSLIST http://www.craigslist.org/about/sites.html

You all are inspirations to the world. Keep up the hard work.

-As always, - Jared

PowerBlocks

PowerBlocks are the world’s best Dumbbells.
Why? PowerBlocks are perfectly balanced. They are the heaviest, most compact and easiest to use quick change dumbbell. PowerBlock is the only dumbbell system that can expand to meet your strength needs. Start with a 50 lb set, expand to 90 lbs, expand again to 130 lbs. Dumbbells are the most versatile and effective exercise tool ever developed for strength training. Now you can have rapid access to a whole rack of dumbbells at home in the space of just 1 pair, and at a fraction of the price of conventional dumbbells.
http://www.sportblock.com/

Is Carbonation Bad?

I can give you a number of reasons to avoid drinking colas and other sodas but the carbonation they contain is not one of them. The notion that the carbonation in sodas is bad for bones comes from studies performed in the early 1990s which suggested that drinking carbonated beverages, specifically colas, raises the risk of bone fractures among adolescent girls and older women (former college athletes). No such association was found for non-cola drinks. The researchers also found that a high intake of calcium was protective.

A study published in the American Journal of Clinical Nutrition (September 2001) looked at the question of whether carbonated beverages increase urinary excretion of calcium. If so, this effect might provide a plausible link between consumption of carbonated beverages and an increased risk of fractures.

Researchers from the Osteoporosis Research Center at Creighton University found that excess urinary excretion of calcium occurred only when the carbonated beverages consumed contained caffeine. At least one earlier study had suggested that caffeine consumption can have a deleterious effect on bone health if not counteracted by sufficient calcium. The Creighton researchers found that the caffeine effect they saw was balanced by less excretion of calcium later in the day so that the net result was only a negligible loss of calcium. This led them to conclude that any effect on bone associated with carbonated drinks would stem from lowered calcium intake due to displacement of milk as a beverage. Incidentally, this study was sponsored by the dairy industry, which would have had an interest in the opposite result.

I wouldn't worry about the carbonation in sodas. My concerns about consumption of soft drinks focus more on the unhealthy amounts of sugar, artificial sweeteners and caffeine they contain. The carbonation itself is not a problem, and Perrier and other carbonated mineral waters are perfectly safe.

Andrew Weil, M.D. http://www.drweil.com/drw/u/id/QAA157077

Way to go Paul!

Way to go Paul! 7 Weeks of strictly muscle gain.

In the process of gaining 16 lbs of muscle Paul lost 8.8% Body fat (14lbs fat.)

Live Internet Seminar, Fat Loss vs. Weight Loss

I will be teaching a seminar over the Internet in the next couple of weeks. You are invited to join on your computer and invite anyone you know to join from the comfort of their own homes. There will be no cost, just loads of education. The date is not yet solid, but this gives you a chance to talk to your friends about what you are doing to improve your body and your health.

It will be live and identical to a classroom setting, so you will be able to ask questions and interact as if you were there. We will be discussing the truth about weight loss vs fat loss and why 95% of the United States is failing in their attempts to improve their physique. As many of you know, the population of our country as a whole is approaching 70% overweight. It is projected that in the next 20 years, we will surpass 90%.

Please start telling your friends and family and I will get you more information soon.

Thanks everyone! Keep up the hard work.

-Jared

The Silent Killer

Trailer #1 for upcoming documentary on the obesity epidemic, "Killer At Large".

Cheat Right

Obviously the less you cheat, the faster you will attain your fat loss goals. But most of us need something every once and a while to keep motivated and feeling human.

Making the better choice with cheat foods is important. Some cheat foods are so rich in sugar, that they can have devastating affects on our blood glucose levels. For most people, a lack of control of their blood sugar levels is what got them in the overweight boat that they are in and that is exactly why it is so important to know how to cheat right.

A really fast way to ruin things is with loads of sugar. Fruit sugar is much better, but can also be harmful is large amounts. So avoiding high sugar candy and sodas is a must. But what can you get that is not so harmful? That is where you need to educate yourself. Sugar free candies can be "ok" sometimes. For example; sugar free Mentos, sugar free gummy bears, a diet soda, and low sugar Popsicles are all ok from time to time and in moderation. Veggies are not as exciting but they are a great choice when you have the munchies. This is something you need to keep your eye out for, especially when you are at the grocery store. Familiarize yourself with the nutrition facts and become educated about what you are eating.

The most successful and fit people in this world are those who know how to cheat right. Still getting that "fix" without making devastating choices.

Not Just For Strong Bones

Calcium is the most abundant mineral in the body. Supplementing with calcium helps the body in many ways. Calcium builds and maintains bones and teeth. It regulates the rhythm of the heart, eases insomnia, helps regulate the passage of nutrients in and out of cellular membranes, and assists in blood clotting. Calcium is also very valuable in maintaining proper nerve and muscle function, as well as normal kidney function. Current scientific research shows that it reduces the occurrence of colon cancer and reduces blood cholesterol levels. Calcium deficiency can result in arm and leg muscle spasms, softening of bones, leg and back cramps, brittle bones, rickets, poor growth, osteoporosis, tooth decay, and depression.

Magnesium is a mineral that is potentially involved in over 300 enzymatic reactions in the body. Magnesium plays a crucial role in regulating the neuromuscular activity of the heart, maintaining normal heart rhythm, converting blood sugar into energy, and metabolizing calcium and vitamin C properly. Deficiency of magnesium can result in calcium depletion, heart spasms, nervousness, confusion, muscular excitability, and kidney.

http://www.nutrasanus.com/calcium-magnesium.html

Adapting to New Situations

Hello all. Its been a while since I have posted. Just wanted to show everyone why. The Eifel Tower was beautiful, but who knew you had to wait in so many lines. We waited at the bottom for about an hour, and then when you think you have it made, you find out that you have to wait in more lines on the second level to get into another elevator. :) All in all we waited for 4 hours to spend 5 mins at the top. As you can see though, its quite the view.

As for a little healthy motivation. France was totally out of our element but we found a small grocery store not far from our hotel and found some good food. Incredibly expensive, but not nearly the price we would pay if we would have eaten out all the time. We made sandwiches took them with us everywhere we went. It was really simple, and made it so we weren't running around looking for food all the time. (especially when you are waiting in stupid lines all the time) All in all it was a great side trip.

Never forget, no matter how crazy life gets or how far out of your element you are, you can always find a way to stay on track. Its just a matter of thinking ahead. Keep up the great work everyone. I will see you in a week!

-Jared