Wellness WORD Health And Fitness Tips

How would you like to increase endurance in your fitness training by 20% as a result of following one simple sports  nutrition tip? Of course you would!

A recent study conducted at the University of Exeter, and published in the Journal of Applied Physiology reveals one simple way of boosting your fitness endurance while exercising, or racing at a high intensity. It all comes down to boosting the nitric oxide (NO2) in your body which helps the blood vessels relax. The special nutrition catalyst for this - L-Arginine, an amino acid.

The study looked at 9 healthy college aged men, and divided them into two groups. One group was the placebo sample, and given a black currant drink, while the other group was given a 500 ml drink which contained 6g of L-Arginine. The drink is known as ARK 1 from Arkworld International Labs.

The results of the study showed that the L-Arginine group was able to exercise 20% longer, and had 1%-2% increase in race times. The bottom line is the consumed L-Arginine was transformed into (nitric oxide) NO2 which helped to relax the blood vessels.  The result of a higher levels of NO2 in the body, which in turn relaxed the blood vessels, led to the following:

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For many years now we were constantly encouraged to cut back on the saturated fats in our diet. Limit the red meat!  Limit the cheese! Limit all foods that have a high level of saturated fat!  As a matter of fact, to this day, I limit the amount of saturated fat I take in each, and every day to under 20 grams total. Why? Because I don’t want to increase my LDL cholesterol level which might fill my arteries full of plaque leading to potential heart damage or even stroke.

What if this isn’t completely truth? What if limiting saturated fats didn’t have a positive influence on your risk of a heart attack, or stroke? According to an extensive review of 21 studies consisting of 350,000 people there was “no significant evidence” that showed eating more saturated fat increases a persons risk of heart disease, and stroke. Surprise! Right?

Should you immediately rush off to the pizza parlor to gobble up an entire pizza? The answer is no! Saturated fats still will raise you LDL “bad” cholesterol. The problem occurs when you cut out the saturated fats, and replace them with a ton of refined carbohydrates. It is the aggressive consumption of  the refined carbs that causes an increase in cholesterol, and heart disease.

If carbs are not a great idea to replace the saturated fats in your diet, then what is? The quick overwhelming definite answer is polyunsaturated fatty acids. Please be advised this is not just me speaking, but the body of research to back this statement.

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When you buy groceries do you study the food labeling closely? If not, you could be getting the wool pulled right over your eyes. In the short video below I list 7 examples of how food labels can mislead you. Don’t let it happen to you! This video will open your eyes, and get you thinking about what these labels are actually saying. Go watch the video, right now to find out. 

Are food manufacturers concerned about health, or profit? You might be surprised. Watch the video below, and leave you comments in the box provided at the bottom of this page.

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More, and more research is showing that lack of vitamin D is detrimental to your health. 70% of people reading this   articles are vitamin D deficient; and they probably do not even realize it. Are you one of them?

Recent documented discoveries have shown multiple health benefits of Vitamin D. As a matter of fact, 30 scientists have agreed that the US RDA needs to be increased from 60 I.U.’s to 2000 I’U’s every day.

The bottom line is you don’t want to have a lack of vitamin D in your blood stream. So why is 70% of the U.S. population, and over 1 billion people worldwide deficient? Simple! They don’t get enough of the vitamin in the foods they eat, and their sun exposure isn’t sufficient enough especially in the colder climates of the world.

Vitamin D deficiency all starts with people being ultra careful not to stay in the sun too long for fear of skin cancer. We are all taught to soak ourselves with sunscreen in order to protect our skin from cancer. Yes, it is important to not stay in the sun too long. However, are we exposing ourselves to UV rays long enough to stimulate sufficient vitamin D production . Not apparently so, especially in colder climates. I believe there needs to be a happy medium between getting sufficient UV rays to help create the optimal level of vitamin D, and preventing skin cancer.

…Continue Reading Lack Of Vitamin D Hurts

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It is of no secret that optimum protein intake helps increase muscle tissue after the cells have been properly  stimulated. If you go way back into strength training history, participants already knew about the importance of loading up on protein. Just as in the past, workout warriors of today continue to increase the protein in their sports nutrition diets in hopes of facilitating an effective muscle building response.

The more protein you eat the better, right? If you want to build bigger muscles just eat more protein. Not so fast. This is one of the biggest bodybuilding myths swirling around the gym these days. Yes, protein is needed to develop muscle. Yes, more protein is necessary for strength training athletes compared to average individuals. No, overloading protein with each meal will not lead to better muscle building results. Recent scientific research absolutely states so.

The University of Texas Medical Branch conducted a study to determine the rate of muscle protein synthesis that occurred by subjects who ingested 4 ounces of protein versus 12 ounces of protein per sitting. Guess what? It was determined that only the first 30 grams (about 4 ounces) of protein consumed in a meal helped produce the most muscle. The 12 ounce group had protein synthesis rates similar to that of the 4 ounce protein group. Therefore, the optimum protein to consume in one meal for maximum muscle building is only 30 grams, or approximately 4 ounces.  Any additional protein will not help you build more muscle. Period!

It is important to note that the study concluded that consuming 30 grams of protein per meal increased the rate of muscle protein synthesis by 50% in young, and old subjects alike. 

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The short audio below reveals a powerful nutrition tip that will improve your health, performance, and body fat. Are you sick of hearing about how important it is to eat 5 - 9 servings of fruits, and vegetable a day? Do you actually eat the optimal amount of fruits, and vegetables each, and every day? If you are like me, and 80% of the population, you are coming up short, sometimes extremely short on this nutrition recommendation. There are people I know that don’t even have one vegetable serving a day. This, according to loads of research, can lead to many negative health issues.

Good news! I have come up with a way you can easily get all the vegetables you need, day after day. My nutrition tip consists of a very simple, and efficient way of getting these 5 -9 servings a day. I have been using this technique for the past month, and absolutely love it. You will too!

In order discover my cool vegetable nutrition tip, simply click the forward button below, and listen to the short 3 minute audio. I expain all! These next 3 minutes will drastically improve your health. You will see.

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The hot new topic in fitness science is exercise recovery. If a person can recover quicker from a training bout, they will be able to train harder, with greater frequency, thus, yielding better workout results. Isn’t that what we are after anyway?

According to a vast amount of sport nutrition research, an individual can definitely improve exercise recovery by how they consume their macro nutrients both before, and after workouts. In a nutshell, nutrient timing aids in muscle recovery after exercise which yields better overall results. Rest, and recovery is shown to be just as important as the fitness training session itself. Strategic post workout recovery is absolutely critical for excellent workout results to occur.

Many workout warriors ask me for the magic nutrition formula that will help them with faster workout recovery to yield better results. Therefore, I have acquired such a formula that is stated by the ISSN (International Society Of Sports Nutrition). The exact formula I reveal below is completely backed by extensive scientific research. Therefore, I am willing to recommend it to you.

Pre And Post Exercise Nutrition Formula That Boosts Exercise Recovery, And Results

Please note that this nutrient timing formula can be used for both anaerobic, as well as aerobic training programs 

Pre-Exercise Nutrition

3 - 4 hours prior to your fitness training session go ahead and consume 1-2 grams of carbohydrates per Kilogram (kg) of bodyweight, and 0.15 - 0.25 grams per kilogram of bodyweight for protein.

1 - 2 g/kg  - CARBS
0.15 - 0.25 g/kg - PROTEIN

(1 kg = 2.20462262 lbs.)

Or, you can use this website to convert lbs. to kg. http://www.convertkgtolbs.com .

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One of the most important numbers you must know for your fitness, or fat loss program is your basal metabolic rate. To calculate BMR all you need to do is go through a basic mathematical formula.

Your BMR (Basal Metabolic Rate) is the number of calories your body can take in each, and every day without gaining, or losing weight. It is the amount of calories consumed to maintain your current weight, and supply the energy for the basic biological functions of daily living.

When you figure out your BMR number you can use it as a starting point for either your fat loss, or muscle building program. In order to melt away body fat, you must be around 500 calories below your basal metabolic rate number for 7 days in order to burn off 1 pound of fat each week. In order to gain weight, you must increase calories slightly above this number to provide the appropriate calories for muscle building.

Here is the exact Harris Benedict Formula used to calculate BMR, and determine the amount of calories needed to maintain your current body weight.

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A new research study published in the Journal of Applied Physiology determined beetroot juice boosts exercise stamina up to 16% longer. The study, completed at the University of Exeter, looked at 8 men ages 19 to 38 to determine exercise endurance effects after ingesting 500 ml of beetroot juice.

The subjects were given 500 ml of beetroot juice for six consecutive days, while the control group was given a placebo. The results, after testing on an exercise bike with six days of beetroot juice in their systems, revealed a 16% increase in exercise stamina as compared to the control group.

The possible reason for such a dramatic result is from the nitrates contained in the beetroot. It is suggested that the juice leads to a reduction in oxygen uptake, making exercise less tiring. All sounds good, right?

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Is is a good idea to take in sugar during your exercise training session to improve athletic performance? How does it pertain to power, and endurance? These are the big questions of the day! Should you, or shouldn’t you ingest sugar during your aerobic, or anaerobic fitness training session?

There has been a recent study completed in Copenhagen, Denmark that showed sugar consumption during exercise increased endurance, and power.  The study was published in the Journal of Applied Physiology, June 2009.  There were two groups of men studied. Group 1 was given a solution of 6% sugar to consume during an extended endurance training session. Group 2 was given an artificially sweetened drink to consume during their leg of the endurance exercise.

The sugar supplemented exercise leg had 14% more power, and a 30% greater time to exhaustion. Therefore, if you want to improve athletic performance, it is important to consume sugar throughout your training session. This is especially true for endurance training workouts. Therefore, taking in carbohydrates throughout your endurance training session will increase power, and endurance.

Now the whole key towards increasing  aerobic performance is your bodies ability to preserve stored sugar in cells. Ingesting sugar during your training session will do this. Also, taking a caffeine supplement  30 - 60 minutes prior to exercise will  cause a preservation of stored blood sugar in cells.

…Continue Reading Sugar During Exercise?

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