OMG now being over weight is worst than smoking for your long term health.
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In a commentary published in the Journal of Cardiovascular Pharmacology and Therapeutics, the authors describe how obesity and being overweight contribute to metabolic syndrome, which affects 1 in 3 adults and about 40% of adults aged 40 and older. Clinicians have traditionally evaluated each of the major risk factors contributing to metabolic syndrome on an individual basis. There is evidence, however, that the risk factors are more than just the sum of their parts.
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This article has a different and simple way to incorporate and navigate selecting getting the right foods into out diet.
Ideal fitness starts with ideal nutrition. Understand the major nutrition groups: fat, carbohydrates, and protein. Protein helps you build muscle, carbohydrates give you energy for working out, and fats – in moderation – are necessary for injury repair. About a third of your daily calories should come from protein, about half from carbohydrates, and the rest from unsaturated fats.
There are things that hold us back, some physical and some mental, and many if not all can be overcome by making a few changes.
#1 biggest mistake is using age as excuse not to work out or eat right.
#2 Not changing what you do when you workout. Easy to get in a rut.
#3 Letting your experience work against you. He explains it very well.
#4 Not focusing on the basics
#5 Not during training that’s for your age.
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The best way to get a true, total-body burn going? Pick up some weights—the heavier the better. But skip the biceps curls and triceps kickbacks; opt for complex movements that recruit tons of muscle to get your whole body revving. The perfect routine to do just that? This circuit from celeb
A. Stand with feet wider than shoulder-width apart, toes pointed out. Hold dumbbells together directly overhead.
B. Sink into a sumo squat, lowering until thighs are parallel to the ground, while lowering dumbbells together behind head, elbows pointing toward the sky.
C. Straighten legs and squeeze triceps to raise dumbbells and return to starting position.
A study recently discovered that 10 minutes of intense exercise can give you the same benefits of 45 minutes of casual exercise. They studied two groups of out of shape men who worked out 3 times a week.
Both groups made the same improvements in fitness as measured by:
• Maximal amount of oxygen uptake (Vo2max) – 20 percent increase in both groups
• Insulin sensitivity index (to prevent diabetes) – more than 50 percent increase in both groups
• Skeletal muscle mitochondrial content also increased by the same amount, even though the intense exercise group worked out for only 10 minutes per session while the casual-exercise group’s workout took 45 minutes, or 4.5 times as long.
Benefits of Exercise
• Your fitness level determines, in part, your susceptibility for suffering heart attacks (Prog Cardiovasc Dis, 2014;56:382–90), diabetes, certain cancers and premature death (Ex and Spts Sci Reviews, 2017;45(1):7-15).
• Regular exercise helps to prevent many chronic diseases including type 2 diabetes (Can Med Assoc J, 2006;174: 801–809).