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At some point during their weight loss journey, a lot of people may ask the question: why am I not losing weight.  What to do to lose weight may seem relatively simple: eat less and exercise more.  While this mantra may hold under ideal scientific conditions, as human beings there are other factors that go into the weight loss equation. Don’t get me wrong, at the end of the day I still think weight loss is driven by how many calories you consume versus how many calories you expend.  Ultimately this comes down to diet and exercise. Diet: One Way to Lose Weight In my opinion, diet should be the key area of focus when it comes to what to do to lose weight.  While most people will just try to eat less calories, I actually think there are 5 separate factors that influence diet: calories, appetite, taste, emotional eating, and nature vs. nurture. Calories This is where it all begins.  For a minute, let’s just forget about the quality of calories you eat....

Today I’d like to discuss branched chain amino acids.  You may have heard of BCAAs before but do they really live up to their claim of being effective for losing fat and gaining muscle?  While I’d say there are many benefits of BCAAs, whether you decide to supplement with them will depend in part on when you exercise and how restrictive your diet is.  For fasted training, I’d highly recommend using branched chain amino acids to help prevent muscle loss while maximizing fat loss.  Any other time, there’s probably only a marginal benefit at best. Branched Chain Amino Acids Let’s start with the basics.  What are branched chain amino acids?  In short, they’re the best building blocks of protein (essential amino acids known as valine, leucine, and isoleucine).  While your body cannot produce BCAAs on its own, you’re likely getting plenty of these amino acids from your diet, primarily through protein.  However, anyone pursuing a calorie restrictive ...

Is weight loss really all about creating an energy deficit by eating less calories than you expend?  Dr. John Berardi has challenged that notion with what he calls G-Flux.  This concept involves energy flux, and Dr. Berardi argues that you are better off eating more and exercising more to generate a caloric deficit.  Essentially you influence your metabolic rate and ultimately increase your metabolism leading to a great number of calories burned than if you tried to simply eat less.  On the surface, G-Flux is a novel approach that makes sense when viewed over the long term. Increase Your Metabolism What’s the easiest, most time efficient way to cut calories?  Simply remove them from your diet, right?  However, did you ever notice that your weight loss starts to level off as you get leaner and approach your target weight?  You could even get to the point where you’re eating less than 1,000 calories per day but still not seeing any results.  I...

Most people have heard how omega 3 essential fatty acids supplements like fish oil can help improve your health.  What are essential fatty acids though?  Should you take essential fatty acids supplements or simply try to get enough omega 3 fatty acids from fish and other food sources?  Just what is krill oil and are there any health benefits of krill oil vs. fish oil?  I’ll tackle these and other questions. What are Essential Fatty Acids? Essential fatty acids include omega 3s and omega 6s.  The body cannot produce these on their own, and it is therefore necessary to ingest these through food.  The problem is that the typical diet consists of plenty of omega 6 fatty acids but not enough omega 3 fatty acids.  While the optimal ratio of omega 6 to omega 3 should be less than 6:1 for disease prevention, it’s estimated that we are closer to 15-20:1 meaning that we’re getting far too many omega 6 essential fatty acids and too few omega 3s.  Why is ...

I’m currently in the process of choosing a new workout routine.  I generally like to change things up ever 6-8 weeks which is why the 3 phase approach of Visual Impact Muscle Building was so appealing to me.  While I could just cycle through the program again, I’ve decided that I want to try a different approach to see what type of results I’ll get.   So what should you consider when choosing a workout routine?  Here are the guidelines I’m using. Goals It’s important to choose a routine that is consistent with your goals.  Why do a mass building routine if you want to burn fat?  Different workouts were made for different people as well.  Same thing goss for diets.  There’s no reason to undertake a highly restrictive diet if you know you won’t be able to stick with it.  For example, a diet that eliminates all fat or sugar may sound great but execution could prove incredibly difficult. It can be challenging to decide if a program fit...

It might sound easy, but staying in shape can be just as difficult as losing fat or gaining muscle.  In a way, it’s more motivating to have a set goal and clearly defined approach.  The problem is that you can only keep a laser-like focus on your diet and exercise program for so long.  At some point, you should return to reality and enjoy yourself a bit.  Ironically, easing up a bit will help your body and mind recover and allow you to push harder again in the future.  Pushing too hard for too long can easily lead to burn out.  That’s where a maintenance workout routine and diet plan come into place. Maintenance Workout Routine & Diet Plan In my opinion, the goal of a maintenance workout routine and diet plan is to stay in good shape or marginally lose body fat and/or gain muscle.  This is not the time you should see 5-10lb fluctuations in your weight.  Simply try to maintain your body.  Here are three general approaches to adjust you...

Good news for all of you who are looking for a new fitness routine to get ripped…my buddy Clint from Crude Fitness recently released his first book, Reveal the Steel.  It’s packed full of diet & nutrition tips, mistakes and misconceptions, and a 4 stage training program. In fact, the vast majority of Clint’s tips are similar to my philosophy, especially the dieting strategies.  The training routine is solid as well.  It’s highly detailed allowing you to follow it exactly as outlined and also customizable so that you can cycle through the workouts multiple times.  All this said, I felt like I needed to catch up with Clint to get his full take on Reveal the Steel. Hey Clint, thanks for joining me.  Why don’t you start by telling everyone how long you’ve been in the fitness game and what first attracted you to getting in good shape? I’ve been in the fitness game for coming on 12 years. It’s been a long and fruitful road and one that I’d probably change qui...

1. CUCUMBER Cucumbers are the fourth most cultivated vegetable in the world and known to be one of the best foods for your body’s overall health for several reasons. To begin with, cucumbers contain most of the vitamins that the body needs in a single day. They’re very rich in vitamins B, vitamin K, copper, potassium, manganese and don’t forget to leave the peel on because it contains about 10 percent of the daily- recommended allowance of vitamin C. Moreover, cucumbers are about 95 percent water which means staying hydrated at all times especially during those hot summers while the cucumber is helping your body to kick the toxins out Cucumber is also known to contain these three main lignans: lariciresinol, pinoresinol, and second iso lariciresinol that according to medical research help reduce a risk of several cancer types.  1. The peel can be used for skin irritations and sunburns the same way you use aloe. 2.The inflammatory properties of cucumber help reduce the puff...

Swiss drugmaker Novartis notched an effort win because of its drug cocktail against cancer of the skin on Monday, while an adversary treatment from Roche with sliding sales unsuccessful inside a separate study having a similar patient group. All of the medicines were tested in melanoma patients who’d gone through surgery to reduce tumors coupled with an inherited mutation known as BRAF, which makes them likely to reply to the targeted cancer pills. Patients with BRAF mutations constitute around 1 / 2 of the melanoma population. Novartis’s mixture of Tafinlar and Mekinist slashed the chance of melanoma coming back or dying by 53 % versus placebo in patients with stage III disease, based on data released in the European Society for Medical Oncology congress in Madrid. “These are the most useful results ever proven to have an adjuvant (publish-surgery) treatment in stage III melanomas,” stated Axel Hauschild from the College of Kiel, Germany, among the primary researchers around t...

AbbVie Corporation stated on Monday two patients died inside a late-stage trial of their rheumatoid arthritis symptoms drug however that the deaths weren’t from the drug, which met the study’s primary goals. The trial was evaluating two doses from the drug upadacitinib – 15 mg and 30 mg – in patients with moderate to severe rheumatoid arthritis symptoms, who didn’t adequately react to or were intolerant with other anti-rheumatic drugs. Upadacitinib, a once-daily pill, is associated with a category of medication referred to as JAK inhibitors, which block inflammation-causing enzymes known as Janus kinases and are used to deal with rheumatoid arthritis symptoms among other illnesses. Rheumatoid arthritis symptoms, a chronic inflammatory disease where the defense mechanisms attacks tissues within the joints, affects greater than 23 million people. “Following the 2nd positive phase 3 trial … we feel this drug can be the greatest-in-class JAK inhibitor. We remain confident with it...

Health coaching can enjoy a pivotal role inside your well-being program to aid a culture of health insurance and move worker participants along the road to wellness. When made with the participant in your mind, a training program supplies a personalized and practical method of meet the requirements of every individual inside your worker population. Regardless of whether you want employees to construct healthier behaviors, or enable them to run a chronic condition, any adverse health coach might help design a technique for fit their lifestyles and particular needs. Employees desire a personal touch for their health Our studies have shown that the personalized approach is required to drive well-being program participation. Based on our survey, almost 75 % of well-being program participants say personal touch is essential within their health, well-being and exercise program and should originate from knowledgeable “live” experts—like our coaches and specialists— who’re credible, enga...

Cancer doctors are widening the internet for immunotherapy, a warm new type of drugs that enlist our body’s defenses in fighting against tumors. The most recent research distributed to 23,000 experts at Europe’s top oncology meeting shows how medicines which have already delivered durable benefits in metastatic disease may also work nicely in an earlier stage. The findings promise to grow the marketplace for established immuno-oncology (I-O) drugs from the likes of Merck, Bristol-Myers Squibb and Roche, while opening a window for relative latecomers for example AstraZeneca. AstraZeneca stole a lot of the limelight in the European Society for Medical Oncology (ESMO) congress in Madrid after medical trial results demonstrated its I-O drug Imfinzi helped cancer of the lung patients with mid-stage disease. Bristol-Myers, meanwhile, demonstrated that Opdivo, that is already used broadly in advanced cancer, can prevent relapses in melanoma patients if given straight after surgery. ...

A groundbreaking deal between Allergan Plc along with a Native American tribe to defend their patents in administrative proceedings doubles be to safeguard them from challenges in federal court, legal experts stated, potentially dealing a blow to generic competition. Allergan stated on Friday it’d transferred patents on its blockbuster dry eye medicine Restasis towards the St. Regis Mohawk Tribe, that will solely license the patents to the organization in return for ongoing payments. The offer takes advantage to the fact that the tribe is treated like a sovereign nation safe from civil lawsuits. In announcing the offer, Allergan stated it believed the Restasis patents would not be susceptible to review through the U.S. Patent Trial and Appeal Board, an administrative court empowered to cancel patents via a process known as inter partes review. The organization stated it wouldn’t claim immunity within an ongoing suit in federal court by generic manufacturers trying to revoke exact...

Balancing exercises helps in improving the balance of our body. Quite often, we see that many people do not include balance exercises in their daily exercise program, but we should know the fact that good balance is also an important part of our healthy lifestyle. The main reason, why these balancing exercises are not included in workout is that these exercises show very less impact on how our body looks. Instead, they help in effective body movements. As we grow older, it is common tendency that we lose our body balance and also that in certain medical conditions, we lose our body balance. This may result in falling (resulting in fractures), or difficulty in walking. Balancing exercises are perfect solution for such situations. Balancing Exercises Let us see some balancing exercises Stand on one of your feet and count up to 8. Repeat it for 8 to 10 times. Now do it with another foot. When you that you are pretty stable, stretch your raised leg forward and point your toe. Rep...

Workout routine usually takes lot of discipline, dedication and time. And in this busy schedule, with people working for long hours, the common complaint is that they don’t have time or dedication for workout routine. This is resulting in obesity and other health problems in few years. It is possible to create workout environment at any place. Yeah, workout can also be done at your office. Workout routine at office helps you in two ways, i.e. you can do work and keep your health fit by doing exercise simultaneously. Let me explain you few workout routines that can be done at your office. Stretches These are the best workout routine, you can do at your office. Stretches relaxes your body muscles and as a result you can have relief from stress. You can do: Neck stretches: For this first you need to tilt your head towards your right shoulder. Now hold your head in this position for about 10 seconds. Now, do the same towards the left shoulder. Stretches for Arms and Shoulder: Gr...