Category Archive : Health Fitness

The cover of The Chocolate Diet promised that the reader could eat chocolate and lose seven pounds in two weeks. Voak’s book contains questionnaires to determine if a person is addicted to chocolate and which of the six diets to follow. Each weight loss plan includes selections that match the calorie count of meals, strategies a person should follow, and recommendations for exercise and other activities. The book also includes recipes and a calorie guide for chocolate candies that fit the diet plan. British and American brands of chocolate are listed.

Each of the diets begins with a week of abstinence from chocolate. During this time, Voak wrote, people begin to control their cravings for chocolate. All weight loss plans include unlimited amounts of vegetables from a list of 28 low calorie selections. Free veggies include asparagus, broccoli, mushrooms, red and green bell peppers, spinach, tomatoes, and watercress. All six diets include items from all the food groups. The diets were designed for women; men consume 300 more calories each day.

Voak diet plans are for:

* Secret Bingers, people who hide chocolate and do not want others to know that they eat it. The plan consists of a 250-calorie breakfast, two 350-calorie light meals, a 400-calorie main meal, and a 100-calorie treat. In the second and subsequent weeks, there is a 150 calorie daily serving of chocolate. Dieters can also have a 200 calorie dessert or drink, with options selected from the recipes in the book.

* Romantics are usually single and use chocolate as a substitute for love. His menu plan is a 250-calorie breakfast, a 350-calorie light meal, a 400-calorie main meal, and a 100-calorie treat. After the second week, they can spend 300 calories on a chocolate candy three times a week.

* Comfort eaters consume chocolate when they are tired or faced with a problem. His plan consists of a 250-calorie breakfast, a 350-calorie light meal, a 400-calorie main meal, and two 50-calorie treats. In the second week, there is a 200 calorie daily serving of chocolate. In the next few weeks, the allowance is 50 calories.

* Weekend lovers associate chocolate with celebrations. His daily calorie intake is 1,350 during the week and 1,600 on the weekend. The menu plan is a 250-calorie breakfast, a 350-calorie light meal, a 400-calorie main meal, and two 100-calorie delicacies. After the second week, 300 calories in chocolate are allowed each weekend.

* Sugar addicts often get most of their calories from carbohydrates and can use chocolate as a solution when they are tired. His plan consists of a 250-calorie breakfast, two 250-calorie light meals, a 400-calorie main meal, and a 100-calorie treat. In the second week and the following weeks, there is a 200 calorie daily serving of chocolate.

* Premenstrual cravings indulge in chocolate on some days of the month. Her plan is followed as needed a week or two before or during a menstrual period. The diet consists of five 250-calorie meals and a 100-calorie treat. In the second week and the following weeks, the daily ration of chocolate is 100 calories.

Want to lose 30 pounds in 60 days but don’t know how? If so, today is your lucky day as I will explain what you can do to lose that fat in less than 2 months with little work. That’s right, no exercise, expensive diet pills, starving yourself on low-calorie diets, and best of all, no stress! This weight loss method is the most revolutionary way to lose weight, as instead of always striving to lose weight, you will train your body to burn more fat than normal while becoming healthier at the same time.

It’s called calorie shifting

So what is calorie shifting? It is a diet method focused on boosting metabolic function while you eat, possibly more than you already do. You see when you starve your body, as most low calorie diets tend to actually reduce your body’s ability to burn fat by stunting your metabolism. Your body is always in a fight or flight balance internally, when you suddenly start avoiding calories, it causes your body to conserve and retain fat stores within the body much more aggressively. This causes a reaction effect when the diet ends, as the kilos rise again.

With calorie shifting, you don’t have to worry about this, because instead of working against food, you are actively working with it to increase metabolism and burn more calories than you consume. Best of all, the diet is healthier because you get the nutrients that are necessary without lacking them as you would with a low-calorie diet. Calorie shifting is the future of dieting, many people are simply stuck in the mindset that you need to avoid calories to lose weight and it just isn’t true. In fact, if you look at people who exercise, those who eat more and exercise will still lose much more weight than those who eat less and do not stimulate their metabolism with the change in calories.

Most of the carbohydrate foods consumed today are highly refined and processed. Most of it is plain sugar, but not just table sugar; corn syrup, sweet drinks and different kinds of sweets. Nutrients and fiber have usually been removed as well. Not all carbs are bad for you, but the following are ranked as the worst of the worst …

1. Cakes. While pastries serve as a tasty delicacy; cakes, muffins, donuts, and even bagels can cause major blood sugar problems. These refined carbohydrates can cause a surge. As blood sugar rises in our body, the pancreas begins to produce insulin to help cells absorb sugar from the blood. However, when we consume an excessive amount of refined carbohydrates, we can become insensitive to insulin and it can become less effective in lowering blood sugar levels, leading to type 2 diabetes.

It is better to avoid cakes, as they are very rich in sugar. If you miss your favorite sweet treat, indulge in a homemade stevia snack every once in a while, and this should help curb any cravings! You can also make a low-sugar chocolate “shake” with unsweetened whole coconut milk, raw cocoa powder, and half a frozen banana. This may be the trick to satisfying your sweet tooth.

2. Bread. Bread, especially white bread, can lead to a spike and then a drop in blood sugar. Bread is also known to contain high fructose corn syrup, which can increase your risk of developing type 2 diabetes, obesity, and heart disease. It’s best to avoid bread and choose healthier options like gluten-free wraps made with cassava or almond flour. You can also use lettuce leaves in place of bread when making sandwiches to help prevent blood sugar imbalances.

3. Packaged snacks. Packaged snacks tend to be very high in refined carbohydrates. Foods like pretzels, cookies, and even granola bars contain a lot of added sugar. Instead of choosing packaged snacks, choose whole foods like nuts, seeds, half an avocado, combined with a piece of fresh fruit.

4. Frozen meals. Not only are frozen meals known to contain excessive amounts of salt, but they are also made with refined carbohydrates like white pasta or white rice. Skip meals from the freezer and do your best to prepare as much food as you can! This way, you will know exactly what is included in what you are eating.

5. Cereal. Breakfast cereal often contains high levels of added sugar. Instead of cereal, choose a whole grain option like rolled oats combined with a healthy fat like almond butter to help stabilize your blood sugar.

Refined carbohydrates can be detrimental to our overall health and can make it difficult to balance blood sugar levels. Instead of refined options, try adding in some of the healthy swaps. You’d be surprised how much better you feel both physically and mentally with stabilized blood sugar!

Many of us baby boomers had active and social lives before the coronavirus pandemic abruptly disrupted our routines. With social distancing and quarantine to help slow the spread of the virus, it’s easy to feel lonely, isolated, and depressed. What can we do?

Just because we can’t be physically together doesn’t mean we can’t be safely connected and socializing, which isn’t too difficult thanks to technology. We can still have a little fun instead of wasting ourselves here in Coronaville.

If you’re not up to date with the latest offers that help you virtually socialize, here are a few options:

* If you haven’t started using Zoom, it’s pretty amazing and allows you to host up to 100 people. Do we have a budget? They have a free plan that allows you an unlimited number of meetings as long as you keep each meeting no more than 40 minutes.

* Houseparty is a free app that allows eight people on a video call at a time. You’ll find fun activities to do with your friends once you’ve joined. For example, you can play games like entertainment trivia or play music.

* Marco Polo allows you to send messages that last only a few seconds. But unlike Snapchat, the app saves videos so you can have a conversation with your friend or a group of friends.

* Of course there is still Facetime, which can now host up to 32 people (if everyone has the latest iOS), Google Hangouts, and Skype.

Okay, let’s say you’re ready to go. Not sure how to virtually entertain? Or maybe you dread having conversations in virtual social settings? Here are some great ideas to help you:

Organize a virtual Happy Hour

Virtual happy hours can bring some normalcy and fun back into our lives while giving us something to look forward to during these difficult days. My husband and I were recently invited to one and were amazed at how relaxing this virtual social event can be. The host had everyone prepare their favorite drink and then share the recipe with the other guests. We also share tips on how to overcome the pandemic. One couple explained how they do their grocery shopping online through Instacart, which they hadn’t heard of before. Another explained that there was a secret “retouch” filter in Zoom that helps you look your best (my vanity loved this tip!).

Do you need icebreakers? Start with a virtual registry to see how everyone is doing. What Netflix show are you bingeing on while quarantined? What movies or books would you recommend? What great podcast have you discovered? What new music have you come across? What exercise videos inspire you?

Or have guests take a virtual tour of the room they’re calling from and point out something fascinating. Perhaps it is a memory from another country, a childhood treasure or a manuscript of a book that they have begun to write. Once people have had a drink, they may be willing to share the most embarrassing piece of clothing they wear while in quarantine. Or share hidden talents. Can you touch your nose with your tongue or move your ears? That’s always good for a laugh! Do you want to put everyone in a good mood? Ask people what their first trip or vacation will be once everything is back to normal.

Make a training video with a friend in Zoom

Not inspired to exercise? Are you used to exercising in a group at the gym? There are many YouTube channels, like Fitness Blender, packed with free workouts at home. Invite a friend or two to join you on Zoom and click the Share Screen button. Websites like Orangetheory offer free daily workouts. Many fitness studios like Retro Fitness have also started live training classes for free on Facebook.

Enjoy virtual movie nights

You can also use Zoom’s screen sharing feature to watch a movie together with friends. Or try Netflix Party, an extension that allows multiple Netflix users to watch a show together from different locations. It syncs your video and has a group chat feature that allows you to exchange comments.

If that’s too much technology for you, agree to watch the same movie or show and use the phone, Skype, or FaceTime to discuss later.

Organize a virtual dinner with friends

Since restaurants have been banned, my husband and I volunteered to pick up some takeout from a local restaurant and drop it off at our friend’s door. We then hooked up with Zoom for a virtual dinner together, with a white tablecloth, flowers, and candles.

Do you prefer to cook at home? Invite guests to cook their favorite food on Zoom and share the recipe with others. You could even have a theme. Maybe everyone will dress up island style and make a Hawaiian chicken dish. Or dress up 70s style and make fondue. Bonus points if you match your Zoom background to the theme.

Have a virtual game night

Charades or Karaoke can work with Zoom or Houseparty. Two Truths and a Lie is another simple but entertaining game that will help everyone learn more about each other. Have your guests tell two true statements and one lie and have people guess which is which. Play for bragging rights to see who knows each other better.

Or maybe you’ve seen Instagram’s Social Distancing Bingo going around. Instead of letters and numbers, these bingo boards list the activities that people do while in quarantine. Dashboard items can include “I stayed in my pajamas for two days in a row,” “I finished a puzzle,” “I had snacks all day,” “I Googled my symptoms,” “I baked for fun,” or “I shopped online. “. You can make a free space to wash your hands. You can find sample boards by searching for the hashtag #socialdistancingbingo on Instagram or by Googling “Social Distancing Bingo.” If you don’t want to play on Instagram, create your own bingo boards and text or email them to your friends, then virtually join in to play.

Did you know that you can play board games with friends online on the computer or in a mobile application? Digital versions of Boggle, Trivial Pursuit, Monopoly, Risk, Uno, Scattergories, and Scrabble are available that can be played with friends. Or try Cluedo, an app that is a digital version of the classic mystery game Clue. While the board looks different, thanks to the 3D graphics, this adaptation remains mostly true to the board game version and is great for families.

When you are diagnosed with diabetes, the first advice you get from your doctor is: lose weight. The fact is … most diabetics have too much belly fat.

You have two types of fat around your waist … subcutaneous fat and visceral fat.

Subcutaneous fat it is the fat found under the skin. It is visible fat and is generally soft and squishy, ​​which is why it is often called “love handles” when it is around the waist. If you are not overweight and lead an active life, this type of fat is not dangerous even if your belly sticks out a bit. It only becomes a problem if you are seriously overweight.

Visceral fat is different. It is not so visible. This is because it is “deep fat”, that is, it is found inside the abdominal wall, where it surrounds the organs and releases hormones (which is why it is also called “active” fat). Too much fat can result in the release of excessive amounts of hormones … this causes inflammation, putting you at risk for a variety of health problems.

Unlike subcutaneous fat, visceral fat can make your stomach feel hard. Although not visible, as you grow older, the visceral fat causes your belly to expand. A hard, protruding stomach indicates danger.

Why is visceral fat bad?

Many chronic diseases are caused or worsened by this type of fat. These include heart disease, diabetes, some types of cancer, and back pain.

Heart disease… release of visceral fat cells cytokines, chemical messengers that affect the action of other cells, such as those that control blood pressure, cholesterol, and insulin regulation. Since cytokines affect organ function, having them floating around in your body is not a good thing. High blood pressure and high cholesterol levels contribute to heart disease.

Visceral fat tends to affect men and women at different stages in their lives. Young women tend to gain subcutaneous fat on their hips and thighs, while young men generally add visceral fat to their bellies. Therefore, men in their 30s are more likely to suffer from heart disease than women. Women are at higher risk of developing visceral fat later in menopause.

Diabetes… people who are overweight or obese are actually 90 times more likely to develop diabetes because belly fat affects the function of their organs. Studies indicate that people with deep abdominal fat lose their sensitivity to insulin, the hormone that regulates our blood glucose levels.

If you have diabetes or are diabetic, you need to lose weight and reduce your visceral fat to bring your blood sugar levels back to normal.

Cancers… cancer is caused by mutations in our cells. When we have excess visceral fat, it signals our body to produce hormones that cause our cells to divide and multiply. The more often our cells divide, the greater the chances that one of them will mutate into a cancer cell.

Therefore, more fat means more opportunities for cancer to develop. In fact, the WHO states that up to a third of all colon, kidney and digestive tract cancers are related to being overweight.

Back pain and tension… your core, meaning your abdomen or the center of your body, needs to be strong if you want to have good balance and healthy joints, and protect yourself from injury. Having too much abdominal fat generally means that your abdominal muscles are weak due to the visceral fat that surrounds your vital organs. When these core muscles are weak, the back muscles must take over. As a result, you are likely to strain your back and experience chronic back pain.

What Causes Visceral Fat?

There are many reasons why you get fat around the waist … eating too much … getting older … family traits … alcohol … stress.

Eat excessively… when we take in more calories than we expend in our daily activities, our bodies store the extra calories in the form of fat. We all need to eat less.

growing older… as we age, we begin to lose muscle mass and gain fat. This is normal but it means that if we do not learn to eat less we will gain weight, that is, we will gain weight.

Family traits… our genetics and family history influence the type of fat we get. If your parents had excess visceral fat, chances are you have too much too, unless you take steps to stay slim and fit.

Alcohol… drinking lots of intoxicating beverages (wine, beer, or spirits) contributes to the build-up of “beer belly”, which is primarily visceral fat. But keep in mind that a beer belly can develop from drinking wine or spirits, not just beer.

Stress… continuous high levels of stress, the kind we experience in modern life, cause a build-up of cortisol, the stress hormone, in our systems. Over time, this hormone increases the amount of fat around our stomach.

Who is most at risk for visceral fat?

Anyone of any age who overeats (that is, who eats more than they burn in various activities) will develop belly fat. However, it tends to increase with age, especially among women.

Those most at risk of developing excess visceral fat are … white men … African American women … Indian men and women of the subcontinent … people who drink sugary beverages … those who are already overweight or obese.

The good news is that visceral belly fat responds very well to diet … and all belly fat can be significantly reduced through exercise.

So, to trim down to a sleek tummy line, forget about pills, purgatories, and herbal remedies and ignore miracle cures … you can get rid of belly fat naturally with nothing but a healthy diet and lots of it. exercise.

Reduce belly fat through diet

One of the best ways to reduce both types of abdominal fat … subcutaneous and visceral … is to create a calorie deficitIn other words, eat fewer calories than your body burns. All you need to do is estimate the calories you consume each day and reduce that number by at least 25%. It is not too difficult to do and it works.

At the same time, you must follow the Beating Diabetes diet. Here it is:

Eat natural foods that are low in sugar, low in fat, low in salt, high in fiber, and have a low glycemic index. Your diet should consist primarily of plants and lean protein. Wash your food with plenty of water.

Following this diet is quite easy.

Ditch sugary foods and drinks first … no more sodas or sugar in your tea and coffee, which have been linked in some studies to the development of visceral fat. You should also eliminate cakes and sweets, in fact any food with added sugar.

If you’re in the mood for sugar, fight the craving … it can be done. Eating lean protein from legumes and lean meats can help you feel full and reduce your cravings.

To reverse your diabetes and reduce visceral fat, you must eliminate as much fat as possible from your diet. It is necessary to completely eliminate trans fats and saturated fats that are closely related to the development of visceral fat. This means eating unprocessed foods, that is, lean meats, avocados, and other fresh fruits and vegetables, as well as beans and oatmeal that are full of soluble fiber.

To reduce your salt intake, simply stop using the salt shaker and avoid all processed foods as they are loaded with salt, both to preserve them and to give them favor. In fact, processed foods also often contain large amounts of sugar and fat to enhance flavors.

Foods rich in fiber are whole grains such as oats, most vegetables and fruits. Getting plenty of fiber ensures smooth digestion (as long as you drink plenty of water).

Eating whole grains means you are avoiding simple carbohydrates like white bread, other refined grains, and sugary foods that are low in nutritional value but high in calories. These foods have a high glycemic index, which means they are digested quickly, leading to spikes in blood glucose, the scourge of diabetics, and the rapid development of visceral fat. Whole grains are slowly digested (meaning they are low GI) and are much healthier.

Reduce belly fat with exercise

Research has shown that exercise plays an important role in the elimination of abdominal fat. A study published in the Journal of Applied Physiology in October 2005 compared men who exercised with men who did not and found that exercise is crucial for reducing visceral fat.

The researchers found that a modest exercise program prevents significant increases in visceral fat, while more vigorous exercise results in significant reductions in visceral, subcutaneous, and total abdominal fat without any change in calorie intake.

However, performing exercises targeting the stomach area, such as sit-ups and crunches, do not remove abdominal fat … although it does strengthen the abdominal muscles.

There are several ways to reduce belly fat through exercise:

Get moving … simply increasing your level of physical activity will burn more calories. If you have a sedentary occupation, get up from your desk and move about every hour. Parking far from your destination so that you have to walk the last few meters and take the stairs instead of taking the elevator can burn more calories and lower your stomach.

Get cardio … get your heart pumping and reduce visceral fat by burning calories. But start slowly by walking or swimming before you start running or jumping rope.

High Intensity Interval Training … where you alternate intense exercise with slower activities, burns belly fat and is ideal if you are not ready for sustained high intensity exercise. Start slowly (say) by walking for 5 minutes and then running for 1 minute.

Strength training … can help you lose weight because muscles burn more calories than fat. You should practice regularly several days a week. In addition to reducing belly fat, strength training can help you manage your diabetes and prevent other chronic diseases like osteoporosis.

Put off

Belly fat can lead to serious health problems, whether you are diabetic or not.

But you can get rid of it easily with diet and exercise …

  • Eat fewer calories than you burn
  • Avoid sugary foods
  • Avoid fats in your diet as much as possible
  • Avoid added salt
  • Avoid refined carbohydrates
  • Avoid processed foods
  • Eat lean protein
  • Eat foods that digest slowly.
  • Eat lots of soluble fiber
  • Drink alcohol in moderation
  • Reduce your stress levels
  • Do aerobic exercises (cardio)

Make no mistake about it, step ups will sneak up on you and kick your butt. Simple but very effective. This is an exercise that seems to be forgotten when it comes to other bodyweight exercises.

It’s simple, all you do is find a sturdy bench and start walking, then get off and do this for a few minutes. Here’s the thing, because very few people use the stairs, this will be brutally difficult for most.

If you think this exercise is not worthy, try a 10 minute workout and I am not talking about the TV workout step classes for girls. I’m talking about finding a bench at least 12 “high and doing my best for 10 minutes.

Here’s another thing, for all you prisoner training junkies who get sucked into the marketing of prison exercise books, this exercise is actually a prison exercise, but only a real prisoner writing a book will add it there, not the marketing genius. Why? Because it is a boring and hard-to-sell exercise.

We do this every day every day and we don’t even realize it, and if you are one of those people who can’t walk without a rail or needs to put your hand on your knee to push, you should stop reading this. and start reading someone else’s site.

You can use the step by step as part of an exercise program that will build strength, speed, balance, endurance, and all you need is a staircase or a sturdy bench.

Simple job you can try:

Perform 20 step ups with each leg as fast as you can, twist, place your feet on the bench or stairs you are using, and do 20 push-ups. Repeat this for 10 minutes non-stop if you can. Try it for real and tell me how easy it is.

To push a little more, wear heavy backpacks or a sandbag on your shoulder and see what it is like for the worker who is a blue-collar, even tougher.

Check out these world records for weighted step ups. I did 158 with a 50 pound backpack in 5 minutes on a 15 “bench. Paddy Doyle came back and beat it doing 164. Step ups on a 15” bench with a 100 pound backpack 105 in 5 minutes is a feat.

I have done 7 sets on a 17 “bench in 10:00 minutes, 40 step ups each set and 20 push ups on the bench for a total of 280 step ups and 140 elevated push ups.

Give it a try, let me know how it feels.

Toughness builds winners

It has been several years since we were told to cut salt in our diets.

Then we were told to cut back on sugar, which the researchers linked to obesity, type 2 diabetes, and many complications related to these disorders.

In 2016, the general advice is to eliminate sugar from your diet completely.

This, of course, is tricky because many of us have a sweet tooth, thanks to diets rich in that sugary taste we crave. The more sugar we’ve ingested over the years, the more our body craves for it now. It doesn’t help that cakes, tarts, glazed donuts, ice cream, and many others seem to be in our way as we shop our way with a healthy intention of foods that we have been told to constitute the optimal diet.

So are the things.

Reports reveal that the average person in the United States consumes more than 126 grams of sugar per day, which is almost double the average sugar intake of all 54 countries.

Additionally, 126 grams is twice the recommended daily intake, which the World Health Organization designates as 50 grams per day for people of normal weight.

Eliminating sugar from your diet could save you from a multitude of health problems down the road.

But is eliminating sugar from your diet a practical recommendation?

Perhaps a better strategy would be to take smaller steps and focus on reducing your sugar intake.

The following are ten reasons why you should consider eliminating or significantly reducing sugar from your diet:

Depression and sugar intake

Sugar is on the prevention list of the 5 foods that cause depression, and for good reason. Multiple studies have suggested that there is a link between a high-sugar diet and depression.

It is important to remember that the foods you eat do not just release their nutrients, sugars, and calories into your abdomen and thighs; they also send them to your brain.

Obesity and sugar consumption

Sugar has been referred to as the new tobacco.

Sugar is loaded with empty calories (energy) that your body stores for days afterward. Only the last days never come and eventually all that accumulated energy turns into fat.

Blood pressure and sugar intake

More and more Americans are being diagnosed with high blood pressure, and the Mayo Clinic suggests that a poor diet is one of the biggest risk factors.

The more sugar you eat, the more your bad cholesterol levels can increase, leading to hardening of the arteries and an increase in blood pressure.

Heart disease and sugar consumption

No matter how much you weigh, consuming more sugar only improves your chances of developing heart disease and having a heart attack.

Figures from the past have shown that people who consume 25% more sugar than others have a higher chance of dying from a heart attack.

Sugar addiction and consumption

While sugar is not classified as a drug, its effects are similar to those of heroin. For this reason, sugar is just as addictive as illegal drugs. They hijack the same neural pathways as heroin and cocaine, leaving people increasingly anxious.

Also, like drugs, sugar can be easily abused.

Fatty liver disease and sugar consumption

Sugar is mainly made up of two simple types of sugars:

• Fructose

• Glucose

Fructose is very much the “evil twin” and immediately targets the liver. Over time, excess sugar can cause fatty liver, which, if left untreated, can lead to chronic liver disease or cirrhosis.

Sugar intake and diabetes

By far the biggest connection researchers have made is between sugar and diabetes.

Diabetes occurs when your pancreas does not make enough insulin (a hormone that helps convert glucose into energy) or the cells in your body cannot absorb glucose for energy.

Type 1 diabetes occurs when the pancreas does not make enough insulin.

Type 2 diabetes occurs when cells do not use glucose properly, due to the development of obesity.

Sugar intake and cancer

Although the tests are still in the trying stage, there is some research to suggest that sugar may cause certain cancers.

Dental problems and sugar intake

Although sugar is certainly not the only reason for oral problems, it can certainly cause some pretty nasty damage to molars.

This is because it leaves a dirt trail on your teeth which, over time, can lead to plaque and ultimately cavities.

Appetite and sugar consumption

Because sugar is so addictive, it makes you want to eat more and more. Eliminating it from your diet will harmonize your appetite and you will no longer feel like a bottomless pit of hunger.

If you want to optimize your health and the health of your children, start eliminating or at least reducing sugar from your diet and start living a healthier, longer and more optimal life.

If you’ve taken more than a casual look at vertical jump training, you’ve no doubt heard the term “fast-twitch muscle fibers.” The basic theory is that people with large vertical jumps have a higher percentage of fast-twitch muscle fibers than those who don’t. For some reason, nature has blessed great jumpers in this way.

When you see someone with big jumps, it is normal to assume that they were born that way. However, it is very likely that you were not present to see them doing the training necessary to obtain those jumps. So if you weren’t lucky enough to be born a great jumper, don’t give up hope. There are ways to train the fast-twitch muscle fibers that you have. But first, let’s take a look at the different types of muscle fibers and their role in jumping.

Types of basic muscles

First are the Type I or “slow twitch fibers”. As the name implies, these fibers take time to contract. They also have the ability to stay contracted for long periods of time. This is perfectly suited to endurance event types, but unfortunately they don’t produce the kind of slow-duration explosive contractions that jumping requires.

The following are the Type IIa fast twitch fibers. In fact, they are “fast twitch fibers” because they contract faster than slow twitch fibers. They also produce more force but fatigue more quickly than slow twitch fibers. However, they do not contract as fast or as strongly as Type IIb fibers discussed below.

Third are the Type IIb fast twitch fibers. They contract faster than Type I and Type IIa fiber and also generate more energy. They also fatigue most of the time quickly of all 3 types. Type IIb fibers have the most suitable characteristics for jumping; a strong burst of power for a short period of time. These are the fibers that the body uses mainly to jump with, to a lesser extent, the help of Type IIa fibers. Therefore, Type IIb fibers are the type that your vertical jump training should focus on.

Fast-twitch muscle fiber training

There are different schools of thought on the optimal way to train fast-twitch muscle fibers. It is beyond the scope of this article to discuss all of them or specific exercises. However, the general consensus is that a combination of strength training (weights), speed training, and flexibility training provides optimal results. By including the following components in your training routine, you are sure to stimulate the fibers in your fast-twitch muscles to contract faster and harder, helping you become a more explosive jumper.

Weight training

The mechanics of the jump are simple and well known. The bottom line is that you need legs that are powerful coil springs. That means you need legs with explosive muscle fibers and the ability to dynamically shorten and stretch them. Proper weight training techniques can focus on building power and speed in the fast-twitch leg muscles. However, your weight training shouldn’t stop there. The act of jumping involves the whole body. Upper body strength is also important in creating the upward momentum necessary for a good jump. Some research has shown that the arms contribute an average of 10% to the takeoff speed during a jump.

Many recommend a combination of dynamic weight training and plyometrics. A good example of a dynamic weight training exercise is the jump squat. Lighter loads are recommended (30% of your max rep) and resistance is explosively accelerated throughout the range of motion. Olympic lifts like the power clean, snatch, and clean and jerk are all dynamic weight training exercises that target and recruit new, fast-twitch fibers. In fact, performing these lifts successfully requires great speed. As the athlete develops more strength, his muscle reaction time simultaneously decreases. Dynamic weight training can have a powerful effect on your jumping ability. However, keep in mind that many dynamic weight training exercises can be complex and require a great deal of attention to proper technique, as well as proper training.

Speed ​​training

A fundamental part of speed training is a discipline called “excessive speed training.” Overspeed training is where an athlete moves their body or parts of their body at higher speeds than is normally seen during competition. High speed workouts typically require athletes to run or move 10% faster than they are able to do without assistance. This is usually accomplished with the help of a partner dragging you along with rubber bands or simply running downhill. Such training exceeds the natural limitations of the muscles and stimulates the fast-twitch muscles and will even recruit new fast-twitch fiber within the same muscle groups.

Progressive overspeed training combined with standard speed training exercises like burst sprints, jumping rope, etc. It has been shown to stimulate the response and coordination of fast-twitch muscles.

Flexibility training

Proper flexibility has long been known to be a critical part of developing a great vertical jump. Actually, there are two types of flexibility, static and dynamic. Static flexibility is the type of flexibility seen when a dancer places their leg on the bar and holds it there. The muscles that were stretched remained stretched and relaxed. In contrast, dynamic flexibility is seen when a muscle is allowed to quickly stretch beyond the normal limit of static flexibility and then back off, such as when performing a high kick. These different types of flexibility are actually two separate skills.

For the purposes of vertical jump training, flexibility is important to position the body segments in the optimal position to produce maximum force and allow the joints to move freely and quickly. Therefore, dynamic flexibility is more desirable, especially for jumping sports. In fact, one can have too much static flexibility when a muscle is so relaxed through its range of motion that it will not recover strongly. Your muscles act like rubber bands to make jumping easier. That said, an adequate amount of static flexibility is still necessary, even essential for injury prevention.

Conclution

To train and recruit the majority of Type II muscle fibers, your vertical jump training program must include all three components discussed above. While you may see the benefits of training in only one area, research has shown that the maximum benefits result from a well-designed combination program. You can learn more about these various vertical jump training techniques at Get More Hops! Blog.

Are you struggling to understand all those difficult terms on nutrition labels? Do not fear because you are not alone. Saturated fats, trans fats, partially hydrogenated oils, carboxymethylcellulose, sodium hexametaphosphate, maltodextrin … it’s too much to take in. We want to help you understand the foods you are eating so that you can know if you are eating healthy or not.

People look at Nutrition Facts labels for different reasons. Whatever the reason, it is always a good idea to know what you are putting into your body. Before moving on to the ingredients, take the time to read the nutrition label. Here’s a breakdown of what you need to know about nutrition labels.

Portion size: Start by looking at your serving size, which is the exact measure of all calories, fat, sugar, or sodium. If the serving size is a cup, for example, all amounts apply to that measurement. The 150 calories in that one-cup serving doubles if you eat 2 servings. Most likely, a package, bag, or bottle of something is not a serving size.

Calories: The next, and often most prominent, thing that people see is calories. The number of calories translates to the amount of energy you will get from a serving of that food. Many Americans consume too many calories as a result of distorting a serving. The calorie section of each nutrition label can help people count calories if they are trying to lose weight. In the average American diet, the standard daily caloric intake is 1,800 to 2,200 calories for adult women and 2,000 to 2,500 calories for adult men. These are average estimates that vary based on physical activity and health conditions. Remember: If you are trying to lose weight, it is best to eat between 1,200 and 1,500 calories per day.

Sodium: The average American eats too much salt. Your maximum daily sodium intake should not exceed 2,300 mg (about 1 teaspoon). If you are over 40 or have hypertension, it is recommended to consume 1,500 mg of sodium per day or less. It’s best to avoid as much salt as possible, as consuming too much salt can lead to heart disease, high cholesterol, hypertension, or atherosclerosis. If you add salt to your food, there are natural salts that are better for you than regular table salt.

Fats: There are good fats and bad fats. Unsaturated fats are acceptable to consume, of course, in adequate amounts. You want to put something back on the shelf if it contains saturated or trans fat. These two can cause an increase in LDL (bad) cholesterol levels and a decrease in HDL (good) cholesterol levels. When looking for fats on a nutrition label, be sure to check the ingredient list as well. Due to a gap in the labeling, companies can put 0.5 g of trans fat per serving, even if the product says it does not contain fat. How to check: Check the ingredients for hydrogenated oils. If there are some, the product contains some trans fats.

Sugars: Sugars have many names, so check the ingredient list for names like galactose, dextrose, fructose, or glucose. There are also added sugars or sweeteners like aspartame and high fructose corn syrup, which should be avoided. Natural sweeteners like stevia or organic agave are the best. Sugars may be in unlikely foods to add flavor. They can be found in unhealthy cereals or salad dressings. So watch out for hidden sugars.

Carbohydrates: Sugars, fiber, and refined carbohydrates (avoid them) fall under the carbohydrate umbrella. Carbohydrates are a great source of energy if you choose the right ones to eat. Complex carbohydrates, which are often found in whole grains or fruits and vegetables, are much better for you than refined carbohydrates. Incorporating fibrous fruits and vegetables into your diet can help improve digestion, increase energy levels, and eat less because you feel fuller.

Vitamins and minerals: Most Americans don’t get enough vitamins A and C. Watch for these and make sure you get your daily dose. You can also eat fresh fruits and vegetables to ensure, if not exceed, your daily requirement for most of the vitamins and minerals that are necessary for proper health. Potassium, magnesium, calcium, and iron are excellent minerals, some of which are predominantly found in avocados, dark green leafy vegetables, raw nuts and seeds, or bananas, among many other foods. You can also take herbal supplements to get the vitamins and minerals you need.

Ingredients: The ingredients are on the label for a reason, and they’re small for a reason too! Many people overlook ingredients, some of which can be harmful to your health. The food’s most prominent ingredients are listed first. If the ingredient is too difficult to pronounce, we recommend staying away from it. Look for short ingredient lists that have easy-to-understand ingredients.

This is a lot to take in, but hopefully it helped you understand nutrition labels a little better. If you have any questions about what is best to consume / avoid for your health, please feel free to email us or give us a call. We are here to help.

Looking to reduce that belly fat? Do you want to get rid of those love handles? Are you looking for exercises to lose weight? If your goal is to decrease your waist size and reveal your abdominal muscles, P90X is for you! In just 30 days, at the end of the first phase of the program, you will see your waistline begin to shrink. I have been there and can attest to the fact that this program works. I have tried everything to get rid of belly fat for the last 10 years. Abs, diets, various gadgets, I’ve had them all and none worked. P90X was the first time I saw a real improvement.

One thing I didn’t understand prior to my success with P90X is the importance of exercising the whole body. There is no punctual training. You need a full body workout, including exercises that will work your entire core area. Abs alone won’t do the job. The core muscle group is often called the “trunk” and involves all the muscles that surround the trunk area. P90X is a total body workout and all the routines work your “core” in some way. However, the program includes two videos that specifically focus on the basic exercises.

Ab Ripper X is a 15-minute video that is made 3 days a week in the classic version of the program and 2 days a week in the adjusted version. Ab Ripper X is not done every day because, as Tony Horton advises, “you don’t work your abs every day.” It is usually done after strength training routines, however the 15 minutes is not easy and I found it best to separate the two. This way I was able to give it my all for both routines. I do Ab Ripper X in the morning and complete the strength training videos at night. The workout includes 11 movements and most require 25 repetitions. There is only a rest period of about 5 seconds between each exercise, so it passes quite quickly. Don’t be discouraged if you have problems at first. I started doing only 5 reps of each exercise and slowly increased until I completed most of the reps. I still can’t complete 25 reps of all the exercises!

The other basic training is Core Synergistic. This is done only during the recovery week in the classic version and once a week in the adjusted version. In fact, I modified my program where I did the classic version, but I replaced Kenpo X with Core Synergistic. This was because belly fat, love handles, and back fat were key problem areas for me, but I wanted to benefit from the strength training and intensity of the classic version. Core Synergistic includes a variety of exercises that work your core from all angles. From push-ups done with your feet stacked on top of each other and hands staggered, to superman-banana in which you switch from a superman pose to a banana every 10 seconds, to the steam engine that essentially involves performing sit-ups from a standing position. foot. You will never get bored with this video.

The best thing about these two routines is that they produce results while keeping you entertained. You’ll never have the abs you’ve been dreaming of if you start an exercise regimen and then quit due to boredom. This is not a problem with the P90X. This program keeps your muscles confused by working them in different ways while keeping you engaged at the same time. Also, the fact that workouts produce results quickly is a huge plus. Watching my core get stronger and more toned at the end of each phase, including that lower belly fat issue, helped keep me motivated. Nothing trimmed my tummy like this show. My goal before I started was to be in a bikini by the time I finished and reached my goal. It was definitely worth the effort!