January 12, 2006
Fitness news you can use right away.
January 2006
Issue #15
Table of Contents:
Nutrition: Drop This and Drop Pounds Now
Fitness Q&A: Is it possible to selectively work the lower abdominals?
Tailored Fitness Move: Core Chop
Fitness Research: Build Your Muscles, Build Your Brain
Tailored Fitness Recipe: Asian Grilled Chicken Breasts
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Drop This and Drop Pounds Now
Your diet. That's right, don't go on one if you want to lose bodyfat.
Most diets have you restrict calories or toss out categories of food like carbs. By restricting calories you signal your body to slow down your metabolism and hoard what you eat and store it as fat. Then with a slower metabolism, when you return to your regular eating habits you regain the lost pounds and add more!
Instead eat smaller meals more often during the day and create a caloric deficit by getting some exercise. Make sure to include strength training and aerobic work.
Replace unhealthy processed foods with whole grains, fruits, vegetables and lean proteins. This will raise your metabolism naturally. It will send a signal to your body that you are not starving - that it is okay to release fat. Drink a lot of water too. Replace sugary drinks with water and watch what happens to your waistline.
If one of your goals is to lose weight, don't do it by dieting. Stop starving yourself ... and lose the weight forever by watching your portions and eating wholesome natural food.
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Q&A: Is it possible to selectively work the lower abdominals?
Electromyographic (EMG) studies suggest no. Data recorded during various abdominal exercises (crunches, reverse curls, leg lifts), show that people generally cannot trigger a contraction in one specific area of the abdominal muscles (either the upper or lower abs).
The data suggest that the upper and lower rectus abdominis act as one large muscle group. Contributing to the confusion is the fact that during certain abdominal exercises (e.g., leg lifts or other "hip flexor" exercises), individuals experience localized muscle fatigue and discomfort in the lower abdominal region. This situation occurs because the primary muscle used in hip flexion, the iliopsoas, originates deep below the lower portion of the rectus abdominis. The key point to keep in mind is that the phenomenon of local muscle fatigue and discomfort should not be misinterpreted as specific recruitment of "lower" abdominal muscles.
ACE FitnessMatters, January/February 2004.
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Tailored Fitness Move: Core Chop
Your abs don't work in isolation so why train them that way? You need to target all of your core muscles. The most effective moves work every major abdominal muscle, the deep transverse abs, the internal and external obliques and the rectus abdominis. One move that does the job, the core chop.
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Build Your Muscles, Build Your Brain
An active lifestyle has benefits beyond the body. A new study suggests that being active can stimulate brain cell growth and lower the risk of developing Alzheimer’s disease.
German researchers put 30 adult female mice in an "enriched environment" that included toys, a running wheel and unlimited food and water for 10 months.
Compared to mice kept in cages, the active mice grew five times more new brain cells and showed fewer sign of age-related brain degeneration. They also were more curious about their surroundings and better able to learn new things.
"Our study suggests that, in mice, we can reduce the effects of aging on the brain with a sustained active and challenging life, even if this stimulation is only begun in middle age," writes Gerd Kempermann, M.D., lead author of the study.
While study results in mice don't always transfer to humans, Kempermann suggests that people who change their behavior because of this study "will certainly do no harm" and that "they might even do something good for the brain cells that are involved in learning and memory processes."
Annals of Neurology, 2002; 52, 135-143, and American Council on Exercise (ACE)
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Asian Grilled Chicken Breasts
This recipe serves: 6
Preparation time: 5 minutes
Cooking time: 10 minutes
Ingredients
1/4 cup olive oil
1 tablespoon soy sauce
2 cloves garlic, crushed
1 tablespoon minced ginger
1 tablespoon Dijon mustard
salt, to taste
freshly ground black pepper
6 skinless, boneless chicken breasts
Cooking Instructions
1. Mix the oil, soy sauce, garlic, ginger, mustard, salt and pepper, and brush on the chicken breasts. Refrigerate for at least 30 minutes or overnight.
2. Preheat the grill.
3. Grill the breasts for 5 to 6 minutes on each side, depending on the thickness. Let the chicken rest on a plate for 1 or 2 minutes before serving.
Nutrition Facts
Serving Size 1 breast
Amount Per Serving
Calories 316
Total Fat 9g
Saturated Fat 2g
Protein 55 g
Total Carbohydrate 0g
Dietary Fiber 0g
Sodium 207 mg
Percent Calories from Fat 27%
Percent Calories from Protein 72%
Percent Calories from Carbohydrate 1
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Recommended Fitness Product
One program I really like and is the real deal is the one that Tom Venuto has put together. In
Burn The Fat Feed The Muscle
, Tom explains precisely what to eat and how to exercise for permanent f*a*t l*o*s*s. It's an e-book that you simply download and read today (rather than wait for the hard copy to be sent to your home). If I could only have one program to follow, this would be it.
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Rick DeToma, Fitness Coach and Personal Trainer
Helping Busy Men and Women Get Fit in The Privacy of Their Own Homes
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1595 Highland Street, Holliston, MA 01746
Phone: 774-217-3207