Fat Loss Mechanical Loading

MECHANICAL LOADING

DURING DIFFERENT KINDS OF SQUATS

§  The squat is a “bread and butter” exercise for power athletes. The traditional squat

involves squatting with the feet shoulder-width apart. The power lifting  squat involves a wider stance and a lower bar carry on the back than traditional squat. The box squats require a vigorous hip drive to get you out of the hole. British researcher found that the knees traveled past the toes during the down portion of the traditional squat. The traditional squat placed greater strain on the ankles and spine compared to the other movements. The power lifting squat resulted in the greatest load on the hips. Choose a squat that meets your strength requirements for sports and minimizes the risk of injury.

 PALM COOLING BETWEEN SETS

INCREASES TRAINING VOLUME

§  Scientists from the Biology Department at Stanford University have developed a thermal exchange device- called the Glove- that cools the muscles rapidly without triggering a general body alarm that prevents sudden heat loss. A study by Dennis Grahn and colleagues found that  PALM COOLING BETWEEN SETS INCREASES TRAINING VOLUME IN THE BENCH PRESS AND PULL-UPS BY 40 AND 140 PERCENT. Their results were similar to those obtained in subjects combining anabolism steroids and weight training. The gloves works by using the hand to conduct heat rapidly away from the body. The device consists of a water-cooled plated placed inside a small vacuum chamber. The palm of the hand has a rich blood supply loaded with special blood vessels close to the surface that move blood directly from arteries to veins. The vacuum helps draw blood to the palm and the water-cooled plate draws heat away from the body.

Appetite lower after

Aerobics than weight training

§  Appetite control is the key to weight loss and weight management. People typically expend about 10 kilo calories (calories) per minute during recreational forms of exercise. While exercise promotes weight control, most people will not lose significant weight through exercise alone. They must restrict calories. Exercise influences appetite. Monster workouts that last for hours stimulate apatite  An Australian study showed that people were less hungry after aerobic training. Aerobics exercise causes greater satiety (satisfaction of hunger) after training than lifting weights.

FREE EXERCISE STRETCHING DECREASES MUSCULAR STRETCH AND ENDURANCE

§  Until recently, stretching was a pre-exercise warm-up ritual. That changed after several studies showed that static stretching decreased strength and power. Does the type of pre-exercise stretching influence performance? Brazilian researchers from the University of Sao Paulo found that

 Maximum leg press strength and endurance decreased following static stretching, ballistic stretching or proprioceptive neuromuscular facilitation (PNF) stretching. Ballistic stretching is high speed stretching with bounce. PNF stretching involves a muscle contraction followed by a stretch. Free exercise stretching decreases muscular strength and endurance and might increase the risk of injury.

Adding Sprints to

Continuous Exercise

Increases Fat Burning

§  The body uses carbohydrates as fuel

at exercise intensities above 65 percent

of maximum effort. People can maximize

fat used during exercise by training slightly

below that level, which is know as fatmax

by some scientists. Australian researchers

found that by adding a series of short sprints

during a continuous exercise, fatmax increased

overall fat use. The study examined the effects of

intermittent sprint exercise in overweight

teenagers. Pending sprint did not increase the

perception of to a continuous exercise workout

might be a good way to burn more calories.

Orange-Peppercorn

       Chicken

348 CALORIES PER SERVING

Total time 50 minutes

MAKES 4 MAIN-DISH SERVINGS

2/3 uncooked brown rice

4 baby bok choy (1/2 lb. total),

Halved lengthwise

4 boneless chicken-breast halves

(4 oz. each)

1 ½ tbsp. julienned fresh ginger

6 finely copped green onions

3 tbsp. soy  sauce

2 tbsp. rice vinegar

2 tbsp. canola oil

2 tbsp. minced peeled fresh ginger

1 tsp. minced garlic

Sugar

1. prepare rice according to package directions.
2. Meanwhile, line 10-inch Asian bamboo steamer with bok choy. Rub chicken with peppercorns and 1 tablespoon orange zest, then season with ¼ teaspoon salt; place on top of bok choy. Sprinkle with julienned ginger. Placed bamboo cover on steamer; steam over large pot of simmering water 8 to 10 minutes, or until chicken is no longer pink in the thickest parts when slit with knife.
3. in small bowl combine green onions, 3 tablespoons orange juice, soy sauce, vinegar, oil, minced ginger, garlic, and pinch of sugar. Serve chicken and bok choy with sauce and rice.

The Accidental Citrus  

At the delicious intersection of sweet and tart, ruby red grapefruit isn’t

Just for breakfast. It adds a juicy punch to salads, drinks and desserts.

            Bite into a gemlike section of ruby red grapefruit and instead of puckering, you’ll find a grin spreading across your face. Ruby Red boasts all of grapefruit’s refreshing tartness, but it’s tempered by an explosion of sweet juice that seems almost sinful. The taste is complex and sophisticated, but it could have easily never happened.

The very existence of grapefruit- and this wonderfully balanced variety in particular- was, in fact, an accident. Grapefruit was first discovered in the west indies during the 1700s, when the pollen of sweets orange and East Asian pummelo mingled by chance in the tropical groves. And though the new fruit was remarked on almost immediately- writers referred to it as “the Forbidden fruit” before it had a name of its own- it took another century for it to catch on in the Untied States.

    From Florida, this citrus spread to Texas’s fertile, sunny Rio Grande Valley, where another spontaneous transformation took place. In 1929, farmers began to notice strange new fruits with red flesh growing on a pink grapefruit tree. These odd offshoots proved to be an exceptionally sweet and juicy mutation. Texans began to cultivate it and the Ruby Red was born.

    Celebrate one of nature’s happiest accidents with these delicious grapefruit recipes. We took no chances with the flavor of our grapefruit, hearts of palm & Shrimp salad, which intricately balances the citrus zing of grapefruit with briny hearts of palm, sweet shrimp and herby cilantro. Fro a cool sip of summer sunset in the depths of winter, mix up one of our beautifully bitter Ruby-Red Grapefruit Cocktails. Locked into each segment is a bright burst of flavor-one that we’re lucky ever came into being

  

Pink Power:

An excellent source

of immunity-boosting

vitamin C, grapefruit

is also loaded with

heart-healthy fiber

and potassium.

Look to pink and red

Varieties for a dose of

lycopene, too; it may

help prevent cancer.  

Loss Fat High Intensity Advice

High Intensity

INTERVAL TRAINING

DECREASES BODY FAT.

• High-intensity interval training (HIIT)- performing

Repetitions of a series of high-intensity exercise bouts

Followed by rest- builds fitness and decreases fat as

Quickly as prolonged aerobic training. A Canadian

Study led by Tom Hazell found that excess post-exercise

Oxygen consumption (a measure of additional calories burned)

Was higher following HIIT compared to endurance traning.

CALORIC EXPENDITURE IS HIGHER DURING

CONTINUOUS AEROBICS COMPARED TO

HIIT, BUT IS GREATER FOR HIIT DURING THE

24 HOURS AFTER EXERCISE.HIIT is an effective

Way to lose body fat and build fitness quickly.

INTERFERNCE

  BETWEEN

STRENGTH AND

ENDURANCE

  TRAINING

• Physical fitness includes components such  

As cardiovascular endurance, strength, power,   

Muscle size, muscle endurance and body com-   

Position. Emphasizing one component can          

Interfere with the development of the others.       

A University of Tampa study combined the 

results of 21 studies that examine interference

between strength and endurance programs running

interfered with strength gains more Than cycling.

Combining vigorous running and weight training

decreased strength gains by about 50 percent compared to

strength training alone. However, THE GREATEST

DECREASES IN BODY FAT OCCURRED

WHEN COMBINING WEIGHT TRAINING

AND RUNNING. Strength interference from

Running was volume dependent: running more

Miles caused fewer gains in strength. Design fitness programs

according to your goals.

SEARED SALMON

With sweet potatoes

From goof housekeeping

300 calories per serving       

Active time 15 minutes

Total time 30 minutes

MAKES 4 MAIN-DISH SERVINGS

1 lb. sweet potatoes, peeled and cut into ½ -inch cubes

      Salt and pepper

1 bag (6 oz.) baby spinach

4 pieces skinless center-cut salmon fillet (5 oz. each)

1/8 tbs. cayenne (grounds red pepper)

1 lemon

1 cup dry white wine

2 tsp. capers, rinsed

¼ cup fresh flat-leaf parsley, chopped

1. in large  microwave-safe bowl, combine potatoes, ¼ cup water, ¼ teaspoon salt, and ¼ teaspoon freshly ground black pepper. Cover with vented plastic wrap; microwave on high 9 minutes, or until tender, stirring halfway through. Add spinach; cover and microwave 2 minutes longer.
2. Meanwhile, sprinkle salmon with cayenne and 1/8 teaspoon salt. In 12-inch nonstick skillet on medium, cook salmon 10 minutes, or until knife pierces center easily (145 F on instant reader thermometer), turning over halfway through. Transfer to plate. From lemon, finely; into cup, squeeze 1 tablespoon juice.
3. To skillet, add wine and capers. Boil over high heat 2 minutes, scraping browned bits from pan. Remove from heat; stir in lemon juice and parsley.
4. Divide potato mixture among plates; top with fish. Spoon sauce over fish.

Fruit

     Of the

  Angels

             At this time of year, when many local fruits and veggies are on winter vacation, tropical fruits are headed our way. Fresh papaya, for instance, has a succulent texture reminiscent  of ripe melon and a floral, musky flavor with hints of ginger and apricot- no wonder Columbus is said to have called it “the fruit of the angels.” He knew a good thing- today; the U.S. is the world’s largest importer of fresh papaya, which makes it hard to imagine how close we came to having none at all. Since the 1950s, the papaya ringspot virus has been ravaging crops around the world. During the 1990s, a particularly virulent strain attacked Hawaii, which produces17 percent of the papaya consumed in the U.S. so local farmers hit on a controversial solution. Working with researchers from the University Hawaii and Cornell University, they introduced two genetically engineered varieties. ”rainbow” and “sunup” proved resistant to the state’s crop. While some might object to the use of a genetically modified product, it’s helped save Hawaii’s small farms-many just 3- to 5 –acre spreads where harvests are done by hand. If you prefer not to buy a genetically engineered papaya, look for ones from Mexico or Brazil.

                                    Toss a Salad   

                        Make a simple salad by tossing

                        A diced papaya with diced avocado,

                        ¾ cup diced jicama, 2 teaspoon

                        Chopped roasted walnuts and 2

                        Tablespoons low-fat raspberry

                        Vinaigrette.

                                                                                    Save seeds

                                                Don’t miss out on the papaya’s

                                                                         Edible, silvery-black seeds.

                                                                        Add them to green salads for

                                                                        A peppery kick of flavor.

                                                                       

  Spice it up

Enjoy papaya the way the

Hawaiians do: peeled and

Sliced, sprinkled with lime

Juice and dusted with just

A bit of salt. For a more

Adventurous spin, add

Chili powder as well