Kaerobox Fitness Corner -

Tip of the Week

Still Cant' Get Your Ideal Body?

Maybe you've been eating healthy, getting plenty of exercise, but you still don't have your ideal body.  It may not be so much what or how much you're eating as it is when and where you're eating.  Studies show that skipping breakfast, eating most of your meals in restaurants can increase your risk of becoming overweight.

A Tie That Blinds You!

Studies show that wearing a tie can increase your risk of glaucoma, a condition that can lead to irreversible blindness.  In a small trial, researchers found that wearing a tight necktie for just 3 minutes can increase pressure within the eyes enough to raise a persons risk of glaucoma.  The tighter you tie it, the more a tie constricts the jugular vein, increasing the pressure in the blood vessels leading to the eyes.

The More Active You Are, The More You Get to Eat!

That explains why some people can eat so much more than others yet not gain weight; your efficient energy burning friend simply has a greater proportion of muscle to fat than you. Muscle is more dense than fat, or put another way, fat is billowy and fluffy while muscle is sleek and compact.
 

Strive to decrease your body fat and increase your muscle mass and you'll look better, you'll feel stronger and more energetic and you'll simply be healthier.

Spot Reduction?

You must look at your body as a whole.  If you have excess weight in specific parts of your body, it's not possible to spot reduce.  You can't dictate that you only want weight to come off one place.  Your trouble spots typically are the last to disappear.  If you work toward building muscle and reducing body fat you will eventually tackle those trouble spots. 

Pump It Up!!!

When you lift weights, your muscles contract and apply pressure to your blood vessels.  This impedes the normal flow of blood and oxygen. When you're finished, blood pressure subsides, and backed up blood and oxygen flood in, temporarily expanding your muscles.  Which is why you look pumped in the mirror.  More reps and less weight provides a longer lasting pump.

Dairy...The Appetite Suppressor!

Studies have shown that dairy products may help curb your appetite.  Researchers found that when dairy products were consumed, their levels of CCK (cholecystokinin) rose by 20%.  This hormone contributes to making you feel less hungry.  The lipid structure of dairy fat or as yet undiscovered components in dairy foods caused the increase in levels.  Not all products  must be fat free to be useful.  Dairy fat taken in small portions will boost your CCK level. 

Orange You Healthy?

Studies have shown that eating an orange daily may reduce the risk of stroke by up to 19%.  In addition, these fruity guys may reduce the risk of stomach, mouth, and larynx cancers from 40 - 50%.  The benefit is associated with the Vitamin C and concentration of antioxidants found in them.  The recommendation is to pick oranges that feel heavy for their size.  Don't go by color, even the ripe ones come in green...

From A to Zinc?

Studies have shown for men that excess Zinc may raise the risk of advanced prostate cancer.  The study showed that men who consumed 100mg of zinc per day had over twice the risk of advanced prostate cancer compared with those who took in less.  Excess zinc may interfere with the protection provided by other nutrients.  Look for a multivitamin that contains no more than 11mg zinc, the recommended allowance for men.

Have you had your V8?

Studies have shown that by drinking dark tomato or carrot juice daily, you can enhance your immune system by up to 25%.  Most people have low blood levels of the carotenoids lycopene and beta-carotene.  These helpful little buddies are essential in building up the natural killers in your blood cells.  Ensure that your liquid produce has punch, drink it with a meal.  A certain amount of fat is required for the efficient absorption of carotenoids.

Lower Sperm Count?

Wishful "Teeny Boppers" hope that tartrazine a.k.a yellow dye #5, make Dew the ultimate contraceptive.  Unfortunately, that's not the case.  Studies have shown that this stuff comes out the same way it goes in - yellow with no side effects.  There's nothing in tartrazine that is biologically active. 

Fat's the Fatten the Waist Line?

Not only are these little suckers poison to your heart, but, trans fats also add inches to your waistline.  Studies have shown that for every 2% increase in trans fat intake, men added 1/3 of an inch to their waists.  Mono and Polyunsaturated fats had no effect.  Saturated fats seemed to affect the overall total weight, but not the waist.  If you're not sure which foods have trans fat, avoid eating foods that list partially hydrogenated oil near the top of the ingredient list.

Double Decker PBJ!!!

Ever thought about having a double decker peanut butter & jelly?  Research has shown that eating foods rich in magnesium can protect your heart.  Believe it or not, peanut butter and wheat bread are rich in magnesium.  The risks of heart disease significantly decreases with the increase of magnesium intake. Aim for about 420mg/day.  One PBJ sandwich on whole wheat bread will get you a third of the way there! 

Swap out the Junk

Every diet that goes bad has it's usual suspects - soda, sweets, french fries, and the list goes on and on...  So, while splurging every once in a while is okay, you need to replace these killer foods with some healthy substitutes.  Instead of drinking soda, indulge yourself in ice cold water, unsweetened tea; swap out the fries for vegetables, try fruits for deserts.

Hamstrings...What You Don't Know Can Harm You!

Did you know that if you have weak or tight hamstrings, your body may compensate by tilting your pelvis forward and placing stress on your lower back.  This can lead to injury and postural abnormalities.  Try to find good safe exercises for strengthening and stretching your hamstrings.  If could literally safe you a lot of pain in the long run!

Go for the Protein...But Don't Over Do It!

You want to keep your metabolism revving and lose fat, not muscle.  Protein supplies your muscles with amino acids that are needed in order for them to grow.  Eating good lean proteins will help curb your appetite because it digests slower.  This helps you feel fuller between meals and are less likely to snack.  Lean proteins are key.  Also, don't over do it...excess proteins can be stored as fat also.  Try eating 1 gram of protein per pound of body weight.

Veg it Up!!!

Make it a habit to become familiar with the produce section at the markets.  Vegetables are packed with nutrients (nutridense) and offer the most nutrition with a minimal number of calories.  They will leave you more full and less likely to binge on junk food.  Try to consume 5 to 6 servings a day.  Hint:  Green leafy vegetables offer an added benefit by enhancing your metabolism.

Get Rid of the Blubber...Spread It Out!

Regardless of the number of calories you're eating per day, it's better to spread it out across 5 - 6 meals per day instead of 3 or 1 big one.  Every time you eat, your metabolism increases via thermogenesis.  Also eating smaller meals ensures that you won't overfeed yourself, whereas the excess calories would likely be stored as fat.

Get Rid of the Blubber...

Try calculating your RMR (resting metabolic rate) which is the number of calories you burn daily doing routine activities, e.g. working, cleaning, shopping, etc.  Your RMR = your bodyweight (pounds) x 13.  Next, determine how many calories you burn through exercise in a typical day.  Add you RMR and your calories burned exercising and keep your daily caloric intake  below that number.

A Few Interesting Statistics for 2004...

The Fittest City:   Honolulu

The Most Improved City:   Charlotte

The City That Watches the Least TV:   Minneapolis

The Least Lazy City:   Seattle

The Most Athletic City:    Minneapolis

The City That Drinks the Least:   New York City

Do you contribute to any of these stats?  If not, decide now to make a change in your life to do something posititve.

A Few Interesting Statistics for 2004...

The Fattest City:   Detroit

The City That Eats the Most Junk Food:   Cleveland

The City That Watches the Most TV:   New Orleans

The Laziest City:   Memphis

The Least Athletic City:    Atlanta

The City That Drinks the Most:   Las Vegas

Our tip for you...where ever you live, make a difference and do something positive.  You may live in a city filled with inactivity and overweight people, but you don't have to become a bad statistic.  Be one of the few, the proud, that chose to live against the grain. 

All Calories are Not Treated Equally!!!

Many diet experts mistakenly believe that all calories are treated equally by the body, but this is not the case.  Carbohydrates are burned immediately by the body or stored in the liver and muscles as glycogen.  Carbohydrates will not make you fat but will prevent you from losing weight.  The body stores all fats and oils in foods and beverages immediately as body fat.  Fats and oils go straight into storage.  These are the calories that add inches to your stomach, hips, butt, thighs and upper arms.

Positive Thoughts...

Use the power of positive thinking to get where you want to be.  Envision yourself doing what you once thought was impossible.  See yourself being the person you wish you could be and doing the things you deeply desire to do.  Positive imagery can elicit a strong brain-body connection enabling you to reach your goals.  You have the power to be what you want to be and do what you want to do.  So, what's it going to be..."as a person thinks of themselves so are they"...

Eat it Right!

Try changing your diet to one that is more evenly distributed.  Most studies show that a good distribution of proteins, carbohydrates and fats (40, 30, 30) increases the amount of calories expended after a meal.  Don't eat when your bored.  This is how many people gain weight.  Eat when it's feeding time, typically about 5 - 6 small meals per day.  Do not under eat too much.  When you do this, your body goes into starvation mode and begins to store and you begin to burn your hard earned muscle.  Be sure to include fresh fruits and vegetables in your diet.

Optimize Your Workout!

In order to get the most out of your exercise routine, try incorporating both weightlifting and aerobic exercise.  Effective weight loss requires a balance between eating and burning calories.  Over-exercising coupled with not eating enough will not be a successful route for burning fat.

Drink Lots of Water to Control Body Fat...

Make sure you drink plenty of water.  The best way to do this is include it with your meals and throughout the day.  Many times when we feel hungry, it's thirst.  Most people do not keep their bodies properly hydrated.  The next time you have a choice between water and soda, go for the big one, a nice big cold glass of water...

Control Body Fat by Controlling Your Insulin levels...

Eat frequent meals (try 5 to 6 smaller meals per day) rather than the typical 3 square meals or 1 large meal at the end of the day.  This helps reduce the overall peaks and valleys of your blood sugar/insulin.  By controlling your insulin response to food, you can help control your body fat.  Also, try adding some fiber to your diet.  Fiber helps maintain a normal blood sugar so you avoid the high reaction after eating sugars (simple carbohydrates).

Keep Your Body Fat in Check!

Studies have shown that keeping your body fat in check may help extend your life span.  A good diet and healthy exercise can actually improve all aspects of your life.  The key to burning fat is to burn more calories than you consume.  Lean proteins expend more energy during the digestion, metabolism and absorption period than carbohydrates or fats.  More tips to come...

Eat All You Want...

You may have been told that if you want to lose weight, you have to stop eating everything you enjoy...wrong!  The key to promoting weight loss is eating the right things.   Foods like fish, lean meats, vegetables, fruits, dairy products, nuts, olive oil, and wine all promote healthy body weight. 

Deadlifts...One of the Best Overall Exercises...

This is one of the best overall exercises for developing the major muscles of the body.  It works the quads, hamstrings, glutes and spinal muscles.  Start by standing with feet shoulder width apart, toes slightly pointed outward.  Squat down and grasp the bar with palm facing in opposite directions.  Keep the back straight, arms straight.  Lift the bar by extending your knees and hips...pull up the weight to a standing position and slowly return the weight to the starting position.

Abdominals are the Core

Believe it or not, people form perceptions of you based on your physical physic.  Your ab muscles are the center of a toned physic.  You can have crusher pecs, tree trunk legs, and contrictor arms, but if your stomach is untoned you still look slovenly.  Well defined and toned abs enhance your appearance and announce a handsome physic.  Unfortunately sit-ups won't give you those toned abs.  The best strategy for building a firm midsection is to build all the muscles of the core - abs, back, sides stabilizers and hips. 

Carbs Are Fuel for Exercise...

Carbohydrates are typically used by the body as fuel and store the fat for emergencies.  When the body is deprived of carbs it will burn the fat for energy.  The body prefers carbs are fuel.  When carbohydrates are not available for the body to burn, exercising has the potential of not being very effective for losing fat.  The result is due to your body not having the energy it needs to exercise effectively and burn the fat.  If you're lowering the carb intake then stick with moderate exercise for the best results.  Athletes should provide their bodies with good complex carbs for effective exercise.

Build Muscle...After Working Out?

Muscle growth actually occurs during the repair process after they have been broken down during a workout.  Protein can actually speed up the process for muscle development after weight training, especially when combined with carbohydrates.  The movement of amino acids into muscle cells is what promotes muscle growth.  Studies have shown that during recovery of a 60 minute workout, amino acids moved into muscles faster in subjects that were given a supplement of carbs and protein.

Stress Reliever...

We are surrounded by stressful environments and conditions.  Many times these things can be overwhelming, whether it's tension on the job or at home.  The best thing I can recommend for relieving stress is a good workout.  The question is what type of exercise helps the most.  Studies have shown that a good intense workout for about 30 minutes provides the best results.  The 30 minutes of intense exercise was more effective than moderate exercise, e.g. walking.  The next time you want to relieve stress go for an intense workout, e.g. Kaerobox.

Need to Lower Your Blood Pressure...

Studies have shown that high blood pressure is the leading cause of heart attacks, strokes, heart failure and kidney disease.  Incidents of high blood pressure is increasing due to the obesity epidemic.  There are some simple steps that you can take to control your blood pressure.  These include, regular aerobic exercise (about 60 - 90 minutes per week), lowering your intake of salt, saturated fats and simple carbohydrates.  There are significant health benefits from doing moderate amounts of exercise. 

Need a Better Shave?

Start by opening your pores and softening your skin with hot water.  Apply a good quality shaving soap that contains glycerin or coconut oil.  Shave with the grain using short, light strokes.  Then repeat with a light stroke against the grain.  Finish with a cold rinse of water to close the pores.  Afterward, apply an alcohol free moisturizer to help heal the skin.   

Abdominal Exercises...

Research has shown that while monitoring the upper and lower abdominals during ab exercises, on the ball, leg raising/lowering, curl ups, reverse curl ups, that none of these exercises worked the upper and lower abs differently.  It was noticed however, that while some exercise worked the abs better (full sit-ups) they posed a serious danger to the back.  When choosing ab exercises, it's important to chose exercises that work the abs and protect the back.

Lifting Weights is Good for Losing Weight...

Most weight control experts and scientist don't think that weight training is a very good way to burn calories.  But, studies have shown that lifting weights is an effective way to burn calories.  An added benefit is that lifting weights has long term effects on elevating your metabolism (for up to 2 days post exercise).  The studies have shown that weight training helps people control body fat by increasing their metabolism and muscle mass.

Atkins Diet...Bad Breath?

Atkins dieters produce ketones, which give them horrible breath.  Ketones are chemicals produced from the incomplete breakdown of fats.  While most atkins dieters cut out the carbohydrates and eat more proteins, their significant others eat the proteins while continuing to eat the carbs and put on the weight.  You are going to gain weight if you eat meats that have a high fat content and continue to eat carbs.

Stretching to Warm-Up?

An increasing number of studies show that stretching before you exercise is a bad idea.  Pre-exercise stretching decreases muscle strength needed for physical sports.  This is because the muscles become less stiff.  The best ideas are to minimize stretching before the workout and include more gentle whole body motions that are specific to the sport.  Save the stretching for after the workout when the muscles are warm.

Get That Athletic Appearance...

Developing a strong core gives you a more athletic appearance.  These are muscles in the abs, back and hips.   Strengthening these muscles will also help protect you from back pain.  Isolation of specific muscle groups is the best way to promote muscle growth.  Lunges are excellent exercises for strengthening your core.  Remember to keep the back erect with legs shoulder-width apart.  Make sure your lead knee is above your toes and the back knee stays underneath your hips.

Chew on This...

Chewing sugar-free peppermint gum may do more for you than you think.  The sweeteners in the gum encourage the production of saliva which helps fight cavities and sweeten your breath.  Chewing gum increases your metabolism by 20%.  Peppermint scent improves your mood and helps you work harder at the gym. 

Strengthen Your Immune System

It is said that poor diet is the biggest cause of a weakened immune system in healthy individuals.  A healthy immune system fights viruses, fungus, cancerous cells, etc.  These foods are good for strengthening your immune system - beef (zinc), orange vegetables (beta-carotene), berries (antioxidants). 

Good Carbs...Bad Carbs...

Before you throw out the pasta and jump on the bandwagon of giving up carbs, remember, our bodies need carbs.  They fuel our body for exercise, provide energy and help build and repair muscle after working out.  There are some bad cards that you need to be aware of stay away from (candy bars, low fat ice cream, soft drinks).  The best carbs are found in foods like oatmeal, baked potatoes, vegetables and fruits.

Fat Doesn't Make You Fat!

Fat doesn't make you fat, or give you heart disease, or prostate cancer.  Different fats have different effects on your health.  The best fats are Omega 3 Polyunsaturated  Fats (fish and fish oil, flaxseed oil) and Monounsaturated Fats (nuts, olive oil, avocados).  Then there's Omega 6 Polyunsaturated fat (vegetable oils).  The worst fats are Saturated Fats (meat, dairy products) and Trans Fat (margarine).  Practice consuming more of the good fats and less of the bad fats.

Serious Carvings....CHOCOLATE!!!

"I get these cravings to eat chocolate...especially during my diet and when I'm stressed."  It's normal to feel deprived of these types of sweets, especially during these times.  If you have to indulge, make it a conscious effort and remember that slice of chocolate is packed with calories and you're going to have to make up for them, e.g. extra time in the gym, etc.  In the mean time, try keeping some healthy snacks near by to get you through the day.  Keep up the exercise and eat healthy snacks and that occasional cookie or slice of cake will be okay.    

Should I Use Artificial Sweeteners...

Only if for some reason you like the taste of saccharin or aspartame.  Those low calorie artificial sweeteners won't save you many calories.  Regular sugar only packs about 15 calories per packet.  The majority of our calories come from corn sweeteners (the stuff in soft drinks and juices), not from table sugar.  If you really want to make an impact on your diet, cut out the soft drinks.

Fast Food...helps weight loss?

Not the kind that comes in a paper bag with funny mascots - I'm talking about foods that boost your metabolism.  Studies have shown that certain foods can actually increase your metabolism and promote accelerated weight loss in moderation along with exercise.  Here are a few:  whole grains, oatmeal, jalapenos, green leafy vegetables, green tea, lean meats, fish. 

Got a Plan!

You'll probably never find the perfect plan for losing weight.  But, you probably won't lose weight without a plan.  The best plans are centered around sources of lean proteins (fish, meat), good carbohydrates (grains, vegetables), frequent smaller meals, exercise and rest.  You can't wing it and expect to see results.  

The Food Extender...Fiber!!!

Fiber takes longer to enter your bloodstream.  The benefit is  your blood-sugar level stays steady and you'll have more consistent energy.  This means you'll be less hungry in between meals.  The downside is the effect is has on you in the bathroom.

The Truth About Abs...Six Pack?

Here's the truth...those crunches, situps, side bends, ab machines, etc. will not give you the perfect 6 pack.  These exercises only help strengthen your ab muscles.  No abdominal exercises burn fat!  As long as you have a layer of fat on your stomach, your abs won't be visible.  The key to getting the perfect abs is lowering the bodyfat.  A good diet and cardio workout are needed to burn the fat off your stomach.

Hungry All The Time...

Try adding some protein to your meals...foods that contain whey protein keep you feeling fuller between hunger pains.  The fuller you feel between meals, the easier it is to avoid binges.  Whey can be found in protein drinks.  Try adding some fresh fruit, skim milk and crushed ice to improve the taste. 

Lose Weight - low carbs? low fat?

It all comes down to this...You still have to eat fewer calories than you burn if you want to lose weight.  The perfect weight loss program is the one you can live with, whether its cutting carbs, fat, or some combination.

Have another ice cold tall one...water!

Water is your work out partner.  It's needed to flush the waste products your body makes when it breaks down food for energy.  It transports nutrients to your muscles and helps digest food to keep your metabolism speeding along.  Try filling up a 64oz jug at the beginning of the day.  Your goal is to empty it by the end of the day.

Six Meals / Day

Feeding the body regularly promotes healthy blood sugar levels and ensures that nutrients are processed more efficiently to increase metabolism.