For many people the actual "nuts and bolts" of losing weight is pretty simple and straight forward. For the most part, it all boils down to the number of calories you put into your body vs. the amount of calories you expend through activity and biological function. That seems easy enough. But, in todays world where food is plentiful and storage methods like refrigeration, canning and dehydration enable us to store our foods for long periods of time one of the most difficult problems for dieters to overcome is actually "emotional eating". If we can master the "mental" side of eating, weight loss will usually follow.
Weight Loss and Emotional Eating - Lose Weight by Discovering Yourself
By: Melissa Webster
Weight loss doesn't have to be an emotional affair. Discovering your emotional eating habits before you begin to lose weight can go a long way in helping you lose weight, and keep the weight off.
Weight loss experts report you'll gain confidence after you lose weight. Although true, science is proving that it's more important for the success of your weight loss program that you gain confidence before dieting, or even during dieting, to be able to successfully reach your weight loss goals. Emotional eating often leads to binge eating, particularly if you've been denying yourself your favorite foods to lose weight. Weight loss gets significantly more challenging when you turn to food for boredom, loneliness, comfort, depression, insecurity, celebration or anger. Losing weight to gain confidence means you have to gain confidence in your ability to lose weight first.
Emotional eating is common, and some studies estimate that 75% of the population participates in "emotional eating." Short bursts of emotional eating certainly isn't harmful to healthy diets, but more often than not, our emotional eating doesn't result in binging on bowls full of celery sticks. If you're thinking about participating in a weight loss program to lose weight, or you're currently trying to lose weight with your own diet plan, keep of journal of when you feel the need for "emotional eating" and what foods you typically eat under the circumstances. Being aware of yourself and your habits is the first step when trying to lose weight with any weight loss plan.
Stress can lead to overeating. This could be ingrained. Studies from Emory University showed that subordinate monkeys ate more often, and ate more foods high in fat than the dominant females. Another factor is whether your emotional eating is "external" or "internal." External emotional eating occurs if you eat more socially at parties, or overeat because you are with someone who is overeating. Internal emotional eating occurs when you plop down on the couch with a bag of munchies and say, "I'm bored" or "I'm depressed." A study by the Miriam Hospital's Weight Control & Diabetes Research Center found that "external emotional eaters" were better at retaining their weight loss goals than the "internal emotional eaters." Internal emotional eaters end up regaining weight, and go on and off endless weight loss programs to continue losing weight. Recognizing your internal emotional eating habits gives you the knowledge to fight emotional eating when your emotions try to override your motivation to lose weight.
You may see yourself as a self-confident person, however, after examining your diet patterns, you might find that you lack self-efficacy; which believes you have the ability to reach a specific goal. Self-efficacy was a contributing factor in a Queensland University weight loss study. In this study, the women with higher rates of self-efficacy were able to meet their dieting goals because they believed they could, and they sought the education to do so. Gaining education, believing in you, and getting encouragement from others are recommended to increase self-efficacy levels that would have a positive affect on a dieter's weight loss program.
Weight loss plans must consider the emotional aspect of losing weight. If emotional behaviors, weight loss education and dieting confidence are gained at the beginning of the weight loss plan, the weight loss is more likely to stay lost. Science is proving that if you believe you can lose weight, and then you'll be able to do it. Start your journal and get a grip on your emotional eating, especially while you're trying to lose weight. Gain a few pounds of self-confidence, and lose a few pounds of weight. If you need help, try a weight loss program like the Atkins Diet Weight Loss Program that has a strong support group. You can control the food instead of letting it control you. Just learn and believe.
Melissa Webster is the guru of ( http://www.dieteatingforweightloss.com ) diet eating for weight loss.
Article Source: http://EzineArticles.com
Wednesday, June 25, 2008
Saturday, May 24, 2008
Getting in Shape for Summer
Louisville Personal Training:
With the warm weather of summer approaching, the bathing suite season is just around the corner. This is a great time of year to get back into shape.
I think it is probably safe to say that most folks really don’t want a Personal Trainer. But, for whatever reason/reasons they have been unable to lose weight and get in shape on their own. If you are one of the many people who have been unable to lose weight and get back in shape, I have the solution that you have been waiting for. Don't waste any more of your valuable time or money on fad diets, miracle diet pills and potions, or infomercial gimmicks that do not work. Making change is about changing your lifestyle and there are no gimmicks or gadgets that will get you where you need to go. Act now and you can “test drive” our services for FREE!
Before You Spend Another Penny On Exercise Equipment, Diet Pills, Weight Loss Books, or Fitness Supplement, You can see for yourself why our clients are getting great results! Contact us today to schedule your FREE consultation and 1/2 hour Personal Training Session from Louisville Personal Training.
You'll be glad you did. Just call (502) 724-4897, or fill out the free consultation form on our website: www.louisvillepersonaltraining.com
With the warm weather of summer approaching, the bathing suite season is just around the corner. This is a great time of year to get back into shape.
I think it is probably safe to say that most folks really don’t want a Personal Trainer. But, for whatever reason/reasons they have been unable to lose weight and get in shape on their own. If you are one of the many people who have been unable to lose weight and get back in shape, I have the solution that you have been waiting for. Don't waste any more of your valuable time or money on fad diets, miracle diet pills and potions, or infomercial gimmicks that do not work. Making change is about changing your lifestyle and there are no gimmicks or gadgets that will get you where you need to go. Act now and you can “test drive” our services for FREE!
Before You Spend Another Penny On Exercise Equipment, Diet Pills, Weight Loss Books, or Fitness Supplement, You can see for yourself why our clients are getting great results! Contact us today to schedule your FREE consultation and 1/2 hour Personal Training Session from Louisville Personal Training.
You'll be glad you did. Just call (502) 724-4897, or fill out the free consultation form on our website: www.louisvillepersonaltraining.com
Friday, May 23, 2008
Women's Fitness
Strength Training for Women - Choosing Home Exercise Equipment
By: Nina Schnipper
Strength training is an important component of a woman's fitness. Strength training is also known as resistance training or "lifting weights". But many women do not understand how to start a strength training program or how to select strength equipment for home exercise.
Getting stronger is beneficial to your body in many ways. Being strong makes your body resistant to injury, and speeds recovery from injuries. The repetitive nature of many jobs today makes strength training critical to preventing workplace injuries.
The benefits of strength training are often overshadowed by its exercise cousins, the cardio work-out and the trendier, yoga and flexibility. However, unlike aerobic and stretching activities, strength training is possibly the most effective natural method for building bone mass and preventing osteoporosis!
Plus, most women can burn many more calories by lifting weights than from cardio (and far more than yoga or stretching) because it is less familiar to their bodies. The challenge requires your body to work harder, and to get out of your exercise comfort zones and muscular boredom.
Analyze your needs before you choose equipment.
Exercising at home has pros and cons, all of which weigh on your equipment decisions. First, consider when and where you will exercise. For example, if you plan to exercise early in the morning, you might be exercising in a lit space upstairs. Is there a closet to store gear? How much space do you have for your equipment?
If you work out of your home, then consider using a bit of home office space for gear. You will be more likely to use it throughout the day, and give yourself healthy breaks, if your equipment is accessible.
Next, consider your habits. Do you prefer to surround yourself with simple, compact bare-minimums? Or do you like gadgets with lots of functions?
Every year, the fitness industry trade shows debut new streamlined, sleek equipment. Big and bulky is out: compact and efficient is in.
Choose your toys.
Think of your strength training as a fun new hobby. If you like to play and be silly when exercise, then perhaps start with resistance tubing. Tubing is compact and portable, and inexpensive. It is slightly more limited than using weights, but it is an excellent choice for beginners. Buy a model with a door hinge to multiply the ways you can use it.
Dumbbells have become more versatile and compact. There are several styles now that only require you to own one pair. The resistance gets changed in increments.
Traditional hand weights and ankle weights are versatile, especially if you can add small weight increments. Some ankle and wrist weights can be used just like a pair of dumbbells.
If space and price are not limited, perhaps you prefer home gym machines. Some machines work isolated muscle groups. Others require balance and attention to technique. Machines that are less restricting, requiring you to practice proper alignment and form, are very effective. These "free weights" usually work more than one muscle group, and they simulate everyday activities better.
Books demonstrating specific exercises and explaining muscle actions are available in most libraries and bookstores. To ensure proper technique, and to set a program to meet your goals, you can hire a personal trainer who will work at your home.
Getting strong with weights is growing in popularity amongst women. Consider the many great effects it can have on your body: start a strength training program today!
You are Invited to view VIDEO and read more articles about this topic at http://www.PainFreeU.com
Nina Schnipper is a personal fitness trainer and massage therapist in Basalt, Colorado, at Higher Spa & Studio. She loves to help women start strength training programs to get toned and build bone mass.
Article Source: http://EzineArticles.com/?expert=Nina_Schnipper http://EzineArticles.com/?Strength-Training-for-Women---Choosing-Home-Exercise-Equipment&id=830493
By: Nina Schnipper
Strength training is an important component of a woman's fitness. Strength training is also known as resistance training or "lifting weights". But many women do not understand how to start a strength training program or how to select strength equipment for home exercise.
Getting stronger is beneficial to your body in many ways. Being strong makes your body resistant to injury, and speeds recovery from injuries. The repetitive nature of many jobs today makes strength training critical to preventing workplace injuries.
The benefits of strength training are often overshadowed by its exercise cousins, the cardio work-out and the trendier, yoga and flexibility. However, unlike aerobic and stretching activities, strength training is possibly the most effective natural method for building bone mass and preventing osteoporosis!
Plus, most women can burn many more calories by lifting weights than from cardio (and far more than yoga or stretching) because it is less familiar to their bodies. The challenge requires your body to work harder, and to get out of your exercise comfort zones and muscular boredom.
Analyze your needs before you choose equipment.
Exercising at home has pros and cons, all of which weigh on your equipment decisions. First, consider when and where you will exercise. For example, if you plan to exercise early in the morning, you might be exercising in a lit space upstairs. Is there a closet to store gear? How much space do you have for your equipment?
If you work out of your home, then consider using a bit of home office space for gear. You will be more likely to use it throughout the day, and give yourself healthy breaks, if your equipment is accessible.
Next, consider your habits. Do you prefer to surround yourself with simple, compact bare-minimums? Or do you like gadgets with lots of functions?
Every year, the fitness industry trade shows debut new streamlined, sleek equipment. Big and bulky is out: compact and efficient is in.
Choose your toys.
Think of your strength training as a fun new hobby. If you like to play and be silly when exercise, then perhaps start with resistance tubing. Tubing is compact and portable, and inexpensive. It is slightly more limited than using weights, but it is an excellent choice for beginners. Buy a model with a door hinge to multiply the ways you can use it.
Dumbbells have become more versatile and compact. There are several styles now that only require you to own one pair. The resistance gets changed in increments.
Traditional hand weights and ankle weights are versatile, especially if you can add small weight increments. Some ankle and wrist weights can be used just like a pair of dumbbells.
If space and price are not limited, perhaps you prefer home gym machines. Some machines work isolated muscle groups. Others require balance and attention to technique. Machines that are less restricting, requiring you to practice proper alignment and form, are very effective. These "free weights" usually work more than one muscle group, and they simulate everyday activities better.
Books demonstrating specific exercises and explaining muscle actions are available in most libraries and bookstores. To ensure proper technique, and to set a program to meet your goals, you can hire a personal trainer who will work at your home.
Getting strong with weights is growing in popularity amongst women. Consider the many great effects it can have on your body: start a strength training program today!
You are Invited to view VIDEO and read more articles about this topic at http://www.PainFreeU.com
Nina Schnipper is a personal fitness trainer and massage therapist in Basalt, Colorado, at Higher Spa & Studio. She loves to help women start strength training programs to get toned and build bone mass.
Article Source: http://EzineArticles.com/?expert=Nina_Schnipper http://EzineArticles.com/?Strength-Training-for-Women---Choosing-Home-Exercise-Equipment&id=830493
Friday, May 9, 2008
Strength Training for Basketball
Basketball Fitness with Doug Galligan
Article 3: Building a Twelve Month Strength Training Cycle
by: Doug Galligan - Louisville Pesonal Training
Until very recently (within the past twenty years or so) the concept of weight lifting to increase basketball performance was almost unheard of. Unfortunately, many of the old misconceptions about strength training that prevented basketball players and endurance athletes from including weight lifting in their conditioning programs continue to be deeply rooted within the basketball coaching culture. So, let’s begin by taking a look at a few of the most common myths about weight lifting and demonstrate why they are nothing more than urban legend.
1. Strength Training will make me big and bulky: There are millions of very skinny, “wanna be” bodybuilders who only wish that this were true. Most of these folks find out the hard way that genetics is the primary determinant of ones potential to gain muscle mass. Since most basketball players tend to be some what ectomorphic (long and lean), generally the amount of potential muscle size gain is fairly limited. Furthermore, it is very difficult to build muscle mass concurrently with high volumes of intense cardio training, which is exactly what is required to compete in basketball. Also, after undertaking a strength training program, most individuals will lose fat mass as well. This fat loss typically offsets much of the muscular weight that is gained, in terms of total poundage. In addition, even though it is likely that the weight trained athlete will gain a few pounds of muscular body weight, they will still end up with a much greater power to body-weight ratio than they had before strength training. In other words, it would be similar to taking a compact car with a small 4-cylinder engine and replacing its engine with a larger 8-cylinder engine. Even though the 8-cylinder engine would cause the car to be heavier, it would still be much quicker (0 – 60 mph) and faster (top speed) than the car with the 4-cylinder engine due to the increase in the power to weight ratio. Another factor that must be taken into consideration is thermodynamics. Essentially, your body requires a given amount of energy (calories) to maintain your biological functions and support physical activity. In the absence of additional calories from your diet or a decrease in the amount of physical activity it is not possible to gain additional, unwanted weight.
2. Basketball players who train with weights should use really light weight and high repetitions: This misconception most likely stems from the fact that sports that require a great deal of endurance usually focus their training on increasing VO2 max and lactate threshold. Although several studies have shown weight training to have a positive impact on these two measures, VO2 max and lactate threshold can be trained more effectively by running. Not to mention that basketball is not strictly an endurance sport. It certainly requires a greater degree of explosive power and speed than pure endurance to be an affective basketball player. Although strength training and endurance training shouldn’t be considered entirely exclusive, they are two distinct qualities that need to be trained separately from one another to achieve maximum benefit. Even though it is possible to derive some benefits from lightweight, high rep training you can be assured that you will achieve mediocre results, at best from this type of training, unless you are in a recovery / maintenance phase of your training. Strength and power are trained optimally by performing work that lasts no longer than about 90 seconds and ideally a set will last about 30 – 60 seconds. Fortunately, the value of training with high intensity isn’t just a theory. Higher intensity training has benefited athletes across the spectrum, from power-lifters to marathon runners. Unfortunately, many coaches outside of contact sports still have not embraced strength training. According to the great strength training pioneer, and father of periodized training, Dr. Tudor Bompa: “athlete’s who avoid strength training for fear that it will compromise their performance fail to realize that resistance training leads to physiological adaptations, both acute and long term that will improve performance.”
3. Strength Training Limits Flexibility: While performing strength training movements properly, through their full range of motion, they should actually increase flexibility. European research has shown that full range resistance exercise is one of the most effective methods for developing flexibility. Weightlifters who participated in the study proved to be second only to gymnasts in overall flexibility.
Why Strength Train? Obviously, athletes and coaches generally make the decision to begin a strength training program in the hope that it will deliver improved performance in their given sport. But, increased performance is not an automatic outcome. Improved performance is a product of effective, efficient, logical program design. In other words, just because you take the time and effort to lift weights doesn’t necessarily mean that it will help you improve your basketball game. Your strength training routine must be built around the sport or activities that you are training for. Just as a bodybuilder must focus the majority of their training on muscular growth, a powerlifter needs to focus on absolute strength. Likewise, a basketball player should focus on enhancing the skills that will improve their game on the court, such as explosive strength and quickness. In addition to these specific benefits, however, there are many other ancillary benefits that you will incur as a result of strength training.
Common Benefits
1. A key physiological benefit of strength training is the decreased frequency of injury. Weight training strengthens not only muscles, but the connective tissues as well. In addition it is common to experience increased bone density. These adaptations mean less injury and improved ability to recover from the injuries that do occur.
2. Improves running economy. A recent study in New England examined the effects of 10 weeks of weight lifting on a group of runners. At the end of the ten week period the average runner had realized a 4% increase in their running economy, which is essentially the measure of how much oxygen the body requires to move a runner at a given pace. To illustrate what that meant to the runners in the study, a 4% improvement in economy would translate to a decrease of about 1 1/2 minutes from a 41 minute 10k runner’s time! Needless to say, improved running economy would definitely come in handy on the basketball court as well.
3. Improves stability. Weight training, especially core training can help athletes to run more efficiently by keeping the body in better alignment and improving posture. Ultimately, this can improve the mechanics of the running stride.
4. Improves explosive strength (speed, vertical jump).
5. Helps trainers to resist fatigue.
6. Improves your strength to body-weight ratio
7. Decreased stress levels
8. Reduces body fat percentage
9. Improved blood lipid profile.
10. Reduced risk for many diseases, such as diabetes, heart disease, and osteoporosis.
Building your Strength Program:
O.K., if you are still with me, hopefully I have convinced you that strength training may be worth investing some of your valuable time in. But, always keep in mind that strength training is not a catch all training method. It is simply another tool to put into your training tool box. Now, let’s take a look at the nuts and bolts of a periodized strength training program for a basketball player. We will divide the program into five separate stages: (1) Introduction / Physical Adaptation, (2) Preseason / Strength Building, (3) In Season / Maintenance, (4) Post Season / Recovery. Dividing the program into these separate phases will allow you to properly prioritize your training around your competitive season. Ideally, you will focus on building your strength in the pre-season (unless you are new to strength training). Once basketball season begins your strength training will move to a maintenance phase which will allow you to focus more of your time and energy toward more basketball specific skills. After the season has ended it is time to take seven – ten days off from training, followed by a few weeks of light training. This will allow for sufficient time to recuperate from the season and to refocus your goals for the next season. Below is a map for your strength training year. Keep in mind that this isn’t etched in stone, it is just a guideline.
Essential Program Fundamentals
1. There is not a Holy Grail system. The perfect system does not exist. As with most things in life there always seems to be trade offs and compromises that must be made.
2. Use good form & controlled movements. Uncontrolled, fast, jerky motions reinforce poor movement patterns and increase your risk of injury. Always focus on maintaining excellent form. Never increase poundage at the expense of form and control.
3. Put strength training in its proper place. As a competitive athlete it is essential that you devote the minimum time needed to accomplish your strength training goals. After all, the object is to become better at your sport of choice. Unless your chosen sport is Olympic lifting, Powerlifting, or Bodybuilding, long hours of weight training take away from the precious time needed to develop more sport specific skills.
4. More is not better. Again there is a given amount of strength work that will help you to optimize your game. Going above and beyond amount not only takes away time that you could be working on other skills, it challenges your bodies ability to recover from training, which can lead to over-training, slower progress, or possibly injury.
5. Select exercises that give you the most bang for your buck. As an athlete it just doesn’t make much sense to spend your time training a bunch of single joint movements like the arm curl, hip abduction, forearm curls, or tricep kickbacks. Compound movements such as the deadlift, power clean, clean and press, lunge, shoulder press, and pull-p are much more “economical” choices when training for sports performance.
6. Include core training in two weekly strength sessions. One Year Strength Training Program
Guidelines Phase 1 – Introduction: Adaptation
-Duration: 4 weeks
-# Of movements: 6 – 10
-# Of sets each: 1
-Repetition Range: ~ 15
-Sessions per week: 2 – 3
Sample Phase 1 Routine -Leg Press 1 set of 12 - 15 reps-Calf Press 1 set of 12 - 15 reps-Chest Press 1 set of 12 - 15 reps-Cable Row 1 set of 12 - 15 reps-Shoulder Press 1 set of 12 - 15-Lat Pull-downs 1 set of 12 - 15 reps-Back Extensions 1 set of 12 - 15 reps-Crunch 1 set of 15 reps
Phase 2 – Preseason: Strength
-Duration: Approximately 4 - 6 weeks
-# Of movements 6 – 10
-# Of sets per movement: 2 – 3
-Repetition Range: 3 – 7
-Sessions per week: 3 – 4
Phase 3 - In season: Maintenance
-# Of movements: 6 – 10
-# Of sets each: 1 – 2
-Repetition Range: 12 - 15
-Sessions per week: 2 – 3
Phase 4 – Post Season: Recovery & Maintenance
1 – 2 weeks of rest at the end of the competitive season followed by:
-Duration: Approximately 4 weeks
-# Of movements: 6 – 12
-# Of sets per movement: 2 – 3
-Repetition Range: 10 – 12
-Sessions per week: 3 – 4
Phase 5 - Mixed or Hybrid Training
-Duration: Approximately 4 weeks
-# Of movements 6 – 12
-# Of sets per movements: 1 – 3
-Repetition Range: 5 – 15
-Sessions per week: 3 - 4
Due to the fact that everyone has unique situations such as time and equipment available, previous injuries, health history, etc. I decided against giving specific recommendations for the program. Given the wide array of situations that coaches find themselves working with, I think that they should ultimately make the decisions regarding the details of the strength program. However, if you are interested more detailed information in terms of exercise selection, order of exercise, rest between sets, tempo of movements, etc., feel free to contact me at: d.galligan@insightbb.com. I hope that this article will provide you with a simple blueprint for beginning the development of your strength training program and encourage you to continue expanding your knowledge of sports specific training methods.
WWW.LOUISVILLEPERSONALTRAINING.COM
Article 3: Building a Twelve Month Strength Training Cycle
by: Doug Galligan - Louisville Pesonal Training
Until very recently (within the past twenty years or so) the concept of weight lifting to increase basketball performance was almost unheard of. Unfortunately, many of the old misconceptions about strength training that prevented basketball players and endurance athletes from including weight lifting in their conditioning programs continue to be deeply rooted within the basketball coaching culture. So, let’s begin by taking a look at a few of the most common myths about weight lifting and demonstrate why they are nothing more than urban legend.
1. Strength Training will make me big and bulky: There are millions of very skinny, “wanna be” bodybuilders who only wish that this were true. Most of these folks find out the hard way that genetics is the primary determinant of ones potential to gain muscle mass. Since most basketball players tend to be some what ectomorphic (long and lean), generally the amount of potential muscle size gain is fairly limited. Furthermore, it is very difficult to build muscle mass concurrently with high volumes of intense cardio training, which is exactly what is required to compete in basketball. Also, after undertaking a strength training program, most individuals will lose fat mass as well. This fat loss typically offsets much of the muscular weight that is gained, in terms of total poundage. In addition, even though it is likely that the weight trained athlete will gain a few pounds of muscular body weight, they will still end up with a much greater power to body-weight ratio than they had before strength training. In other words, it would be similar to taking a compact car with a small 4-cylinder engine and replacing its engine with a larger 8-cylinder engine. Even though the 8-cylinder engine would cause the car to be heavier, it would still be much quicker (0 – 60 mph) and faster (top speed) than the car with the 4-cylinder engine due to the increase in the power to weight ratio. Another factor that must be taken into consideration is thermodynamics. Essentially, your body requires a given amount of energy (calories) to maintain your biological functions and support physical activity. In the absence of additional calories from your diet or a decrease in the amount of physical activity it is not possible to gain additional, unwanted weight.
2. Basketball players who train with weights should use really light weight and high repetitions: This misconception most likely stems from the fact that sports that require a great deal of endurance usually focus their training on increasing VO2 max and lactate threshold. Although several studies have shown weight training to have a positive impact on these two measures, VO2 max and lactate threshold can be trained more effectively by running. Not to mention that basketball is not strictly an endurance sport. It certainly requires a greater degree of explosive power and speed than pure endurance to be an affective basketball player. Although strength training and endurance training shouldn’t be considered entirely exclusive, they are two distinct qualities that need to be trained separately from one another to achieve maximum benefit. Even though it is possible to derive some benefits from lightweight, high rep training you can be assured that you will achieve mediocre results, at best from this type of training, unless you are in a recovery / maintenance phase of your training. Strength and power are trained optimally by performing work that lasts no longer than about 90 seconds and ideally a set will last about 30 – 60 seconds. Fortunately, the value of training with high intensity isn’t just a theory. Higher intensity training has benefited athletes across the spectrum, from power-lifters to marathon runners. Unfortunately, many coaches outside of contact sports still have not embraced strength training. According to the great strength training pioneer, and father of periodized training, Dr. Tudor Bompa: “athlete’s who avoid strength training for fear that it will compromise their performance fail to realize that resistance training leads to physiological adaptations, both acute and long term that will improve performance.”
3. Strength Training Limits Flexibility: While performing strength training movements properly, through their full range of motion, they should actually increase flexibility. European research has shown that full range resistance exercise is one of the most effective methods for developing flexibility. Weightlifters who participated in the study proved to be second only to gymnasts in overall flexibility.
Why Strength Train? Obviously, athletes and coaches generally make the decision to begin a strength training program in the hope that it will deliver improved performance in their given sport. But, increased performance is not an automatic outcome. Improved performance is a product of effective, efficient, logical program design. In other words, just because you take the time and effort to lift weights doesn’t necessarily mean that it will help you improve your basketball game. Your strength training routine must be built around the sport or activities that you are training for. Just as a bodybuilder must focus the majority of their training on muscular growth, a powerlifter needs to focus on absolute strength. Likewise, a basketball player should focus on enhancing the skills that will improve their game on the court, such as explosive strength and quickness. In addition to these specific benefits, however, there are many other ancillary benefits that you will incur as a result of strength training.
Common Benefits
1. A key physiological benefit of strength training is the decreased frequency of injury. Weight training strengthens not only muscles, but the connective tissues as well. In addition it is common to experience increased bone density. These adaptations mean less injury and improved ability to recover from the injuries that do occur.
2. Improves running economy. A recent study in New England examined the effects of 10 weeks of weight lifting on a group of runners. At the end of the ten week period the average runner had realized a 4% increase in their running economy, which is essentially the measure of how much oxygen the body requires to move a runner at a given pace. To illustrate what that meant to the runners in the study, a 4% improvement in economy would translate to a decrease of about 1 1/2 minutes from a 41 minute 10k runner’s time! Needless to say, improved running economy would definitely come in handy on the basketball court as well.
3. Improves stability. Weight training, especially core training can help athletes to run more efficiently by keeping the body in better alignment and improving posture. Ultimately, this can improve the mechanics of the running stride.
4. Improves explosive strength (speed, vertical jump).
5. Helps trainers to resist fatigue.
6. Improves your strength to body-weight ratio
7. Decreased stress levels
8. Reduces body fat percentage
9. Improved blood lipid profile.
10. Reduced risk for many diseases, such as diabetes, heart disease, and osteoporosis.
Building your Strength Program:
O.K., if you are still with me, hopefully I have convinced you that strength training may be worth investing some of your valuable time in. But, always keep in mind that strength training is not a catch all training method. It is simply another tool to put into your training tool box. Now, let’s take a look at the nuts and bolts of a periodized strength training program for a basketball player. We will divide the program into five separate stages: (1) Introduction / Physical Adaptation, (2) Preseason / Strength Building, (3) In Season / Maintenance, (4) Post Season / Recovery. Dividing the program into these separate phases will allow you to properly prioritize your training around your competitive season. Ideally, you will focus on building your strength in the pre-season (unless you are new to strength training). Once basketball season begins your strength training will move to a maintenance phase which will allow you to focus more of your time and energy toward more basketball specific skills. After the season has ended it is time to take seven – ten days off from training, followed by a few weeks of light training. This will allow for sufficient time to recuperate from the season and to refocus your goals for the next season. Below is a map for your strength training year. Keep in mind that this isn’t etched in stone, it is just a guideline.
Essential Program Fundamentals
1. There is not a Holy Grail system. The perfect system does not exist. As with most things in life there always seems to be trade offs and compromises that must be made.
2. Use good form & controlled movements. Uncontrolled, fast, jerky motions reinforce poor movement patterns and increase your risk of injury. Always focus on maintaining excellent form. Never increase poundage at the expense of form and control.
3. Put strength training in its proper place. As a competitive athlete it is essential that you devote the minimum time needed to accomplish your strength training goals. After all, the object is to become better at your sport of choice. Unless your chosen sport is Olympic lifting, Powerlifting, or Bodybuilding, long hours of weight training take away from the precious time needed to develop more sport specific skills.
4. More is not better. Again there is a given amount of strength work that will help you to optimize your game. Going above and beyond amount not only takes away time that you could be working on other skills, it challenges your bodies ability to recover from training, which can lead to over-training, slower progress, or possibly injury.
5. Select exercises that give you the most bang for your buck. As an athlete it just doesn’t make much sense to spend your time training a bunch of single joint movements like the arm curl, hip abduction, forearm curls, or tricep kickbacks. Compound movements such as the deadlift, power clean, clean and press, lunge, shoulder press, and pull-p are much more “economical” choices when training for sports performance.
6. Include core training in two weekly strength sessions. One Year Strength Training Program
Guidelines Phase 1 – Introduction: Adaptation
-Duration: 4 weeks
-# Of movements: 6 – 10
-# Of sets each: 1
-Repetition Range: ~ 15
-Sessions per week: 2 – 3
Sample Phase 1 Routine -Leg Press 1 set of 12 - 15 reps-Calf Press 1 set of 12 - 15 reps-Chest Press 1 set of 12 - 15 reps-Cable Row 1 set of 12 - 15 reps-Shoulder Press 1 set of 12 - 15-Lat Pull-downs 1 set of 12 - 15 reps-Back Extensions 1 set of 12 - 15 reps-Crunch 1 set of 15 reps
Phase 2 – Preseason: Strength
-Duration: Approximately 4 - 6 weeks
-# Of movements 6 – 10
-# Of sets per movement: 2 – 3
-Repetition Range: 3 – 7
-Sessions per week: 3 – 4
Phase 3 - In season: Maintenance
-# Of movements: 6 – 10
-# Of sets each: 1 – 2
-Repetition Range: 12 - 15
-Sessions per week: 2 – 3
Phase 4 – Post Season: Recovery & Maintenance
1 – 2 weeks of rest at the end of the competitive season followed by:
-Duration: Approximately 4 weeks
-# Of movements: 6 – 12
-# Of sets per movement: 2 – 3
-Repetition Range: 10 – 12
-Sessions per week: 3 – 4
Phase 5 - Mixed or Hybrid Training
-Duration: Approximately 4 weeks
-# Of movements 6 – 12
-# Of sets per movements: 1 – 3
-Repetition Range: 5 – 15
-Sessions per week: 3 - 4
Due to the fact that everyone has unique situations such as time and equipment available, previous injuries, health history, etc. I decided against giving specific recommendations for the program. Given the wide array of situations that coaches find themselves working with, I think that they should ultimately make the decisions regarding the details of the strength program. However, if you are interested more detailed information in terms of exercise selection, order of exercise, rest between sets, tempo of movements, etc., feel free to contact me at: d.galligan@insightbb.com. I hope that this article will provide you with a simple blueprint for beginning the development of your strength training program and encourage you to continue expanding your knowledge of sports specific training methods.
WWW.LOUISVILLEPERSONALTRAINING.COM
Thursday, April 24, 2008
Avoiding Negativity
Over the last several months it seems as though the election cycle has brought with it a barrage of negativity. Although, I certainly support the notion of being realistic and looking at the facts at hand, I am not convinced that our country is on the verge of "going to hell in a hand basket". Obviously, economic times are not as favorable as they were a few years ago, but the media has been beating their gloom and doom drums so loudly that it is difficult to keep things in proper perspective. The fact is, historcally speaking, our economy is still in pretty good shape. And, the worst thing that people can do is spend their valuable time and effort complaining and worrying about the future. The only way to have a positive impact on your future is to take action! Don't get caught up in all of the negativity and complaining that is going on right now. Get out there, live and take care of business. The rest will eventually take care of itself.
Inoculate Yourself Against Negativity
By Mark Claridge
Unfortunately we come into contact with negativity everyday. We can’t avoid it. But we do not have to let ourselves be effected by it. So protect yourself from it.
If you travel to a foreign country, where you could possible catch a serious disease such as cholera, polio or malaria. Before you travel you get inoculated against it.
So how can you inoculate yourself against negativity?
Firstly, avoid as much media negativity as possible. Read newspapers and news channels that give you the facts, not hype and sensationalism. Avoid TV soaps. These programs are inclined to focus on the negative side of life. Watch educational programs, comedies, dramas and feel-good movies. Read books that stimulate your mind. All I am trying to say is avoid catching the negative disease as much as possible. Do not cut yourself off from the world just create a positive balance.
Secondly: Avoid, stop thinking and using negative thoughts.
Thoughts like:
•I know I can’t.
•I hate doing that.
•I can’t do that.
•I am not that lucky.
•It won’t work.
•I never win.
Thirdly, avoid mixing with negative people. I know you can choose your friends but not your relatives, so you can’t just go along and “boot out” your mother-in-law. But you can stop seeing friends with a negative attitude. I know it sounds drastic but truthfully these people are doing you harm. If you are positive about something a few choice negative words from these negative people could cause you to question your positive thought. In the worst case sinerio they could change your positive to a negative.
Fourthly, always try to answer a question with a positive statement.
For example: If you ask someone how they are feeling and they reply with a statement like. Oh OK I suppose. Come back with: Well, I feel great. If they start moaning about work and how bored they are. Say something like: Yes I know what you mean, but I have so many great ideas and I know that by this time next year I won’t be working in a boring job.
Get the idea. When someone deals you a negative, hit them back with a positive. Practise this regularly; treat it as a game of cards. Every time you are dealt a negative, trump it with a positive. In the end you won’t see it as a game, it will become second nature. You will be seen as Mr or Mrs Positive and will begin to attract people with the same positive attitude. These people will become your new friends and you will advance through life together.
If you look at all successful people. It could be in the field of sport, science or business. They all have one thing in common, they are positive. Success and happiness are not accidents that happen to some people and not to others. Success and happiness can be brought about by particular ways of behaving, which are in turn determined by our ways of thinking. In other word’s it’s not what happens to us that’s important, but the way we choose to interpret it that shapes our lives. You cannot always change everything in your life immediately but you can certainly change the way that you perceive it.
Negativity is dangerous. It drags us down physically, mentally and emotionally. It is the single largest destroyer of success. Negativity will destroy creativity, relationships, advancement and ultimately, happiness. Entertaining negative thoughts, without any doubt, tends to bring on the person concerned the very things they fear or dread, or on which they have focussed their attention. Negative thoughts often arise from fear, or from insecurity, or as the result of some bad experiences, they bring gloom and a loss of quality of life.
The individual in this situation ceases to live; he or she becomes content with merely existing, with seeking his or her own animal comfort, which is really to wallow in self-pity. Life becomes an intolerable burden for the individual, and that person makes life intolerable for others. In severe depression even the body itself becomes unbearable. The environment seems grey and without colour and it seems to be something seen at great distance, having no contact with the individual and bringing no surge of joy at its beauty.
If you think positive thoughts, positive things will happen around you. Consequently if you continuously think negative thoughts, negative things will happen around you. If you believe you will not succeed. I can guarantee you will fail. If you believe you can achieve and succeed you will. Positive thinking is infectious and leads to a 'can do' attitude within any individual that adopts this approach to life.
Just consider this short statement for a moment. Whatever you think, you’re right.
I once worked for possibly the most positive man I have ever met. He had a very positive attitude. He became highly educated and knowledgeable within his field. He always believed that he would live his dreams. After sometime as a successful salesman, he gained a junior management role and surrounded himself with positive thinking sales staff. There combined positive thinking made then a successful team. He consequently earned further promotion. Again he was successful and was rewarded with yet further promotion. Each time he was promoted he became responsible for more and more employees. By employing only positive thinking people he knew that he could only become more and more, and more successful himself.
He now holds a very senior position within a very large corporation. The business keeps growing and is going from strength to strength. You see the principle is easy. Think positive, surround yourself with positive energy and you cant fail.
ABOUT THE AUTHOR:
Mark Claridge specializes in teaching motivational and self-development skills. Visit his site http://www.inthe6th.com Article Source: http://EzineArticles.com
Inoculate Yourself Against Negativity
By Mark Claridge
Unfortunately we come into contact with negativity everyday. We can’t avoid it. But we do not have to let ourselves be effected by it. So protect yourself from it.
If you travel to a foreign country, where you could possible catch a serious disease such as cholera, polio or malaria. Before you travel you get inoculated against it.
So how can you inoculate yourself against negativity?
Firstly, avoid as much media negativity as possible. Read newspapers and news channels that give you the facts, not hype and sensationalism. Avoid TV soaps. These programs are inclined to focus on the negative side of life. Watch educational programs, comedies, dramas and feel-good movies. Read books that stimulate your mind. All I am trying to say is avoid catching the negative disease as much as possible. Do not cut yourself off from the world just create a positive balance.
Secondly: Avoid, stop thinking and using negative thoughts.
Thoughts like:
•I know I can’t.
•I hate doing that.
•I can’t do that.
•I am not that lucky.
•It won’t work.
•I never win.
Thirdly, avoid mixing with negative people. I know you can choose your friends but not your relatives, so you can’t just go along and “boot out” your mother-in-law. But you can stop seeing friends with a negative attitude. I know it sounds drastic but truthfully these people are doing you harm. If you are positive about something a few choice negative words from these negative people could cause you to question your positive thought. In the worst case sinerio they could change your positive to a negative.
Fourthly, always try to answer a question with a positive statement.
For example: If you ask someone how they are feeling and they reply with a statement like. Oh OK I suppose. Come back with: Well, I feel great. If they start moaning about work and how bored they are. Say something like: Yes I know what you mean, but I have so many great ideas and I know that by this time next year I won’t be working in a boring job.
Get the idea. When someone deals you a negative, hit them back with a positive. Practise this regularly; treat it as a game of cards. Every time you are dealt a negative, trump it with a positive. In the end you won’t see it as a game, it will become second nature. You will be seen as Mr or Mrs Positive and will begin to attract people with the same positive attitude. These people will become your new friends and you will advance through life together.
If you look at all successful people. It could be in the field of sport, science or business. They all have one thing in common, they are positive. Success and happiness are not accidents that happen to some people and not to others. Success and happiness can be brought about by particular ways of behaving, which are in turn determined by our ways of thinking. In other word’s it’s not what happens to us that’s important, but the way we choose to interpret it that shapes our lives. You cannot always change everything in your life immediately but you can certainly change the way that you perceive it.
Negativity is dangerous. It drags us down physically, mentally and emotionally. It is the single largest destroyer of success. Negativity will destroy creativity, relationships, advancement and ultimately, happiness. Entertaining negative thoughts, without any doubt, tends to bring on the person concerned the very things they fear or dread, or on which they have focussed their attention. Negative thoughts often arise from fear, or from insecurity, or as the result of some bad experiences, they bring gloom and a loss of quality of life.
The individual in this situation ceases to live; he or she becomes content with merely existing, with seeking his or her own animal comfort, which is really to wallow in self-pity. Life becomes an intolerable burden for the individual, and that person makes life intolerable for others. In severe depression even the body itself becomes unbearable. The environment seems grey and without colour and it seems to be something seen at great distance, having no contact with the individual and bringing no surge of joy at its beauty.
If you think positive thoughts, positive things will happen around you. Consequently if you continuously think negative thoughts, negative things will happen around you. If you believe you will not succeed. I can guarantee you will fail. If you believe you can achieve and succeed you will. Positive thinking is infectious and leads to a 'can do' attitude within any individual that adopts this approach to life.
Just consider this short statement for a moment. Whatever you think, you’re right.
I once worked for possibly the most positive man I have ever met. He had a very positive attitude. He became highly educated and knowledgeable within his field. He always believed that he would live his dreams. After sometime as a successful salesman, he gained a junior management role and surrounded himself with positive thinking sales staff. There combined positive thinking made then a successful team. He consequently earned further promotion. Again he was successful and was rewarded with yet further promotion. Each time he was promoted he became responsible for more and more employees. By employing only positive thinking people he knew that he could only become more and more, and more successful himself.
He now holds a very senior position within a very large corporation. The business keeps growing and is going from strength to strength. You see the principle is easy. Think positive, surround yourself with positive energy and you cant fail.
ABOUT THE AUTHOR:
Mark Claridge specializes in teaching motivational and self-development skills. Visit his site http://www.inthe6th.com Article Source: http://EzineArticles.com
Friday, April 4, 2008
Vegetarian Bodybuilding Diet?
The question of vegetarian diets and bodybuilding seems to keep coming up. The question usually goes something like this: "I would really like to adopt a vegan or vegetarian diet but I'm just not sure that it is possible to build strength or muscle on this type of diet."
Without getting into to much detail I would simply say that it is quite possible to put together a vegan or vegetarian diet that is compatable with bodybuilding / powerlifting as long as your basic nutritional requirements are met ( # of calories, protein, carbohydrates, fats, vitamins, minerals, water, etc). Someone who is armed with a solid nutritional plan and the ability to change some of their basic nutritional behaviors, like shopping, cooking, restaurant selection, etc. should have no problem transitioning to a meatless diet.
I'm not trying to "sell" anyone on being vegan or vegetarian. That is your choice to make. But, if it is something that you would like to do, but you are hesitant because of fear that you won't get enough protein or b-12, these are fairly simple issues to resolve.
There a many, many great sources of vegetable protein such as soy (probably over used though), beans, lentils, most grains, nuts and seeds. There are also quite a number of vegan protein supplements available too. Although, I prefer to get the majority of my protein from "real" food rather than processed foods there a several brands of imitation meat products available as well. However, I should point out that many of these products are very high in sodium. So, you should probably use them in moderation.
To ensure that I am getting enough b-12 I simply take a multi-vitamin. Many folks claim that supplemental b-12 isn't necessary and choose to use yeast products instead. However, I look at the vitamin supplement as a cheap insurance policy. At this point I'm not 100% certain that I need it. But, on the other hand I'm not 100% sure that I don't.
I will get into this subject a little deeper at some point in the near future. Below is a vegetarian diet that I am currently following. I have used this diet in the past with good success. But, I must admit that I do jump off of the vegan band wagon from time to time.
Breakfast:
1 scoop of Hemp Protein Concentrate
1 cup rice or soy milk
2/3 cup Oatmeal (pre-cooked weight)
1 small apple
1 Saw Palmetto Capsule
Mid Morning:
1 cup mixed vegetables
¼ cup pinto beans
¼ cup peas
1 tablespoon olive oil dressing
Pre-Workout:
2 soy yogurts
1 tablespoon rice protein
1 slice rye bread with 1 teaspoon olive oil
1 flax oil capsule
Post Workout shake:
2 scoops hemp protein
1 cup rice or soy milk
1 cup water
½ cup pineapple
Dinner:
3 cups mixed salad greens
¼ cup peas
¼ cup pinto beans
1 tablespoon crushed mixed nuts
1 tablespoon olive oil dressing
Bedtime:
1 cashew butter sandwich on rye bread
1 cup steamed mixed vegetables
1 Saw Palmetto Capsule
2 flax oil capsule
1 chewable multi vitamin
www.LouisvillePersonaltraining.com
Without getting into to much detail I would simply say that it is quite possible to put together a vegan or vegetarian diet that is compatable with bodybuilding / powerlifting as long as your basic nutritional requirements are met ( # of calories, protein, carbohydrates, fats, vitamins, minerals, water, etc). Someone who is armed with a solid nutritional plan and the ability to change some of their basic nutritional behaviors, like shopping, cooking, restaurant selection, etc. should have no problem transitioning to a meatless diet.
I'm not trying to "sell" anyone on being vegan or vegetarian. That is your choice to make. But, if it is something that you would like to do, but you are hesitant because of fear that you won't get enough protein or b-12, these are fairly simple issues to resolve.
There a many, many great sources of vegetable protein such as soy (probably over used though), beans, lentils, most grains, nuts and seeds. There are also quite a number of vegan protein supplements available too. Although, I prefer to get the majority of my protein from "real" food rather than processed foods there a several brands of imitation meat products available as well. However, I should point out that many of these products are very high in sodium. So, you should probably use them in moderation.
To ensure that I am getting enough b-12 I simply take a multi-vitamin. Many folks claim that supplemental b-12 isn't necessary and choose to use yeast products instead. However, I look at the vitamin supplement as a cheap insurance policy. At this point I'm not 100% certain that I need it. But, on the other hand I'm not 100% sure that I don't.
I will get into this subject a little deeper at some point in the near future. Below is a vegetarian diet that I am currently following. I have used this diet in the past with good success. But, I must admit that I do jump off of the vegan band wagon from time to time.
Breakfast:
1 scoop of Hemp Protein Concentrate
1 cup rice or soy milk
2/3 cup Oatmeal (pre-cooked weight)
1 small apple
1 Saw Palmetto Capsule
Mid Morning:
1 cup mixed vegetables
¼ cup pinto beans
¼ cup peas
1 tablespoon olive oil dressing
Pre-Workout:
2 soy yogurts
1 tablespoon rice protein
1 slice rye bread with 1 teaspoon olive oil
1 flax oil capsule
Post Workout shake:
2 scoops hemp protein
1 cup rice or soy milk
1 cup water
½ cup pineapple
Dinner:
3 cups mixed salad greens
¼ cup peas
¼ cup pinto beans
1 tablespoon crushed mixed nuts
1 tablespoon olive oil dressing
Bedtime:
1 cashew butter sandwich on rye bread
1 cup steamed mixed vegetables
1 Saw Palmetto Capsule
2 flax oil capsule
1 chewable multi vitamin
www.LouisvillePersonaltraining.com
Friday, March 21, 2008
7 Fish Oil Benefits
7 Fish Oil Benefits Proven by Research
by: Michael Byrd
Research studies show fish oil benefits are down right amazing.
And knowing this is the second most important thing you can do for your health. (We'll get to #1 in importance soon.)
Studies are published almost daily as the scientific community discovers more and more of the many extraordinary omega 3 fish oil benefits.
If you haven't already been swept up in the net yet, here are 7 proven omega 3 benefits you should know about.
1. Less Pain and Inflammation. Omega 3 fatty acids, particularly EPA, have a very positive effect on your inflammatory response. Through several mechanisms, they regulate your body's inflammation cycle, which prevents and relieves painful conditions like arthritis, prostatitis, cystitis and anything else ending in "itis."
2. Cardiovascular Health. Omega 3 fatty acids have also been proven to work wonders for your heart and the miles and miles of arteries and veins that make up your cardiovascular system. They help to lower cholesterol, tryglicerides, LDLs and blood pressure, while at the same time increasing good HDL cholesterol. This adds years to your life expectancy.
3. Protection from Stroke and Heart Attack. When plaque builds up on arterial walls and then breaks loose, it causes what's known as a thrombosis, which is a fancy way of saying clot. If a clot gets stuck in the brain, it causes a stroke and when it plugs an artery, it causes a heart attack. Research shows omega 3 fatty acids break up clots before they can cause any damage.
4. Better Brain Function and Higher Intelligence. Pregnant and nursing mothers can have a great impact on the intelligence and happiness of their babies by supplementing with fish oil. For adults, omega 3 improves memory, recall, reasoning and focus. You'll swear you're getting younger and smarter.
5. Less Depression and Psychosis. Making you smarter is not all omega 3 does for your brain. Psychiatry department researchers at the University of Sheffield, along with many other research studies, found that omega 3 fish oil supplements "alleviate" the symptoms of depression, bipolar and psychosis (Journal of Affective Disorder Vol. 48(2-3);149-55).
6. Lower Incidence of Childhood Disorders. Just to show how fish oil fatty acids leave nobody out, studies show that children (and adults) with ADD and ADHD experience a greatly improved quality of life. And those with dyslexia, dyspraxia and compulsive disorders have gotten a new lease on life thanks to omega 3 oils.
7. Reduction of Breast, Colon and Prostate Cancer. And finally, omega 3 fish oil has been shown to help prevent three of the most common forms of cancer – breast, colon and prostate. Science tells us that omega 3s accomplish this in three ways. They stop the alteration from a normal healthy cell to a cancerous mass, inhibiting unwanted cellular growth and causing apoptosis, or cellular death, of cancer cells.
So you can see why knowing these benefits is the second most important thing you can do for your health. Can you guess what number one is?
That's right! Now it's time to put your knowledge to work. Eat more cold water oily fish and start taking good quality pure omega 3 [http://www.omega-3.us/fish-oil/fish-oil-supplements/]fish oil supplements regularly.
Copyright by Michael Byrd. All Rights Reserved.
Michael has nearly 20 years experience and education in nutrition and physical therapy. His pursuit of wellness has led him to understand the extraordinary healing power of natural whole foods and the many [http://www.omega-3.us]fish oil health benefits.
To look younger, feel better and stay healthy, visit Michael at the [http://www.omega-3.us/]omega 3 web site and request your Free CD on the omega 3 industry secrets..
Article Source: http://EzineArticles.com/?expert=Michael_Byrd
by: Michael Byrd
Research studies show fish oil benefits are down right amazing.
And knowing this is the second most important thing you can do for your health. (We'll get to #1 in importance soon.)
Studies are published almost daily as the scientific community discovers more and more of the many extraordinary omega 3 fish oil benefits.
If you haven't already been swept up in the net yet, here are 7 proven omega 3 benefits you should know about.
1. Less Pain and Inflammation. Omega 3 fatty acids, particularly EPA, have a very positive effect on your inflammatory response. Through several mechanisms, they regulate your body's inflammation cycle, which prevents and relieves painful conditions like arthritis, prostatitis, cystitis and anything else ending in "itis."
2. Cardiovascular Health. Omega 3 fatty acids have also been proven to work wonders for your heart and the miles and miles of arteries and veins that make up your cardiovascular system. They help to lower cholesterol, tryglicerides, LDLs and blood pressure, while at the same time increasing good HDL cholesterol. This adds years to your life expectancy.
3. Protection from Stroke and Heart Attack. When plaque builds up on arterial walls and then breaks loose, it causes what's known as a thrombosis, which is a fancy way of saying clot. If a clot gets stuck in the brain, it causes a stroke and when it plugs an artery, it causes a heart attack. Research shows omega 3 fatty acids break up clots before they can cause any damage.
4. Better Brain Function and Higher Intelligence. Pregnant and nursing mothers can have a great impact on the intelligence and happiness of their babies by supplementing with fish oil. For adults, omega 3 improves memory, recall, reasoning and focus. You'll swear you're getting younger and smarter.
5. Less Depression and Psychosis. Making you smarter is not all omega 3 does for your brain. Psychiatry department researchers at the University of Sheffield, along with many other research studies, found that omega 3 fish oil supplements "alleviate" the symptoms of depression, bipolar and psychosis (Journal of Affective Disorder Vol. 48(2-3);149-55).
6. Lower Incidence of Childhood Disorders. Just to show how fish oil fatty acids leave nobody out, studies show that children (and adults) with ADD and ADHD experience a greatly improved quality of life. And those with dyslexia, dyspraxia and compulsive disorders have gotten a new lease on life thanks to omega 3 oils.
7. Reduction of Breast, Colon and Prostate Cancer. And finally, omega 3 fish oil has been shown to help prevent three of the most common forms of cancer – breast, colon and prostate. Science tells us that omega 3s accomplish this in three ways. They stop the alteration from a normal healthy cell to a cancerous mass, inhibiting unwanted cellular growth and causing apoptosis, or cellular death, of cancer cells.
So you can see why knowing these benefits is the second most important thing you can do for your health. Can you guess what number one is?
That's right! Now it's time to put your knowledge to work. Eat more cold water oily fish and start taking good quality pure omega 3 [http://www.omega-3.us/fish-oil/fish-oil-supplements/]fish oil supplements regularly.
Copyright by Michael Byrd. All Rights Reserved.
Michael has nearly 20 years experience and education in nutrition and physical therapy. His pursuit of wellness has led him to understand the extraordinary healing power of natural whole foods and the many [http://www.omega-3.us]fish oil health benefits.
To look younger, feel better and stay healthy, visit Michael at the [http://www.omega-3.us/]omega 3 web site and request your Free CD on the omega 3 industry secrets..
Article Source: http://EzineArticles.com/?expert=Michael_Byrd
Subscribe to:
Posts (Atom)
