Myths of Weight Management: Low intensity exercise & “the fat burning zone”

     Despite an enormous amount of research on the topic, there is still some confusion over the relationship of cardiorespiratory training intensity to fat expenditure. This fairly complex physiology has given way to one of the most common weight loss misconceptions: You have to exercise at a low intensity, or you will not burn fat. As with some of the other myths, there is a distorted grain of truth inside this one.

     Physiology labs have sophisticated equipment to differentiate the fuels being used during exercise of different intensities. Fat contribution to total energy expenditure is related to intensity. However, it is not that simple. During exercise of low intensity, there is a higher percent contribution from fat as a fuel source (see example table below). However, this is offset by the higher energy expenditure during higher exercise intensities. Assigning some values to the concept will make this concept more understandable.

Calorie and fat expenditure (example numbers)

Type of exercise	Total calories expended*	Percent contribution from fat*	Total fat expended*
Low intensity	100	60%	60 fat kcal
High intensity	500	40%	200 fat kcal

     Although the percent contribution from fat is higher with the low-intensity exercise (60%) than in the high-intensity exercise (40%), the total caloric expenditure (as well as the contribution from fat calories) is greater in high-intensity exercise. Partly to blame is the cardio equipment in fitness facilities that has been labeled with the infamous “fat-burning zone” on the readout panels. High-intensity exercise of the same duration as low-intensity exercise results in more total calories and fat calories burned, making weight loss more likely.

What about high intensity exercise and the calorie afterburn?
     On the other side of the scale, higher intensity exercise, especially high-intensty interval training (HIIT), has also experienced some myth busting as well. Excess post-exercise oxygen consumption (EPOC) contributes to the overall calorie deficit of exercise, but not to the levels that have been promoted and hyped. Early researchers examining EPOC thought that it could contribute significantly to weight loss, but more recent research has cast doubt on this likelihood for deconditioned and overweight individuals (1). The research that elicited substantial EPOCs (i.e., numbers over 100 kcal) generally consisted of exercise bouts that were of a high intensity, long duration, or both: all of which are unlikely to be performed by a deconditioned or overweight client. A study by Kazunori and colleagues determined that EPOC amounted to only 35 kcal on days that involved slow or brisk walking (2).

     More recently, Knab and colleagues examined the effects of 45 minutes of cycling in male subjects riding at 73% VO2max (3). This intensity is considered to be vigorous because it approximates intensities close to one’s lactate threshold. Although the exercise bout expended about 519 kcal, the EPOCs elevated metabolism for 14 hr post exercise, for a total of 197 kcal, or 14 kcal/hr. This certainly has important implications for weight loss and management, but the likelihood of an average exerciser witnessing similar results is slim. For most moderate-intensity exercisers, EPOC generates about 7-10% of the total energy expenditure of an exercise session. Although limited, it is important not to dismiss this because every calorie counts in weight loss, especially when added up over a period of a month or a year (1).

References
1. LaForgia J, Withers RT, Gore CJ. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. Journal of Sports Science, 2006;12:1247- 1264.
2. Kazunori O, Tanaka S, Ishikawa-Takata K, Tabata I. Twenty-four hour analysis of elevated energy expenditure after physical activity in a metabolic chamber. Models of daily total energy expenditure. American Journal of Clinical Nutrition. 2008;87: 1268-1276.
3. Knab AM, Shanely A, Corbin KD, Jin F, Sha W, Neiman DC. A 45-minute vigorous exercise bout increases metabolic rate for 14 hours. Medicine and Science in Sports and Exercise, 2011;43:1643-1648.

The Only 4 Exercises You Really Need

The strength moves you can do anytime, anywhere, at any fitness level

BY JENNA BERGEN SOUTHERLAND FOR RUNNER'S WORLD

I do my best to exercise 5 to 6 times a week, but there are days when I simply cannot pull myself out of bed in time to sweat before work, or when I'm traveling and my normal routine is completely thrown off track. Instead of completely scrapping my routine, I’ll try and squeeze in a few bodyweight exercises—namely squats, planks, chair dips and pushups—throughout the day. These four moves give you a full-body toning and strength session in just a few minutes. I find that they also boost my energy and mood on days when I'm feeling tired, stressed or overwhelmed, too.

Many other fitness experts agree: "I like these moves because they use bodyweight for resistance," says Alice Burron, 45, a mother of four and a personal trainer in Cheyenne, Wyoming. "That means they're simple but still challenging, convenient, and inexpensive—and they work." To sneak in one set of all of these exercises would only take you about 5 minutes. To build muscle and burn calories, try to do three 5-minute mini workouts with these moves in one day. All in all, you’re only working out for 15 minutes.

Personal trainer and co-author of Thin in 10 Weight-Loss Plan Liz Neporent agrees: "When you do these four moves you're hitting all of your major muscle groups effectively. And they're efficient because you don't waste time isolating one muscle group at a time, as some exercises tend to do, and instead work several major muscle groups in tandem. These integrated muscle movements use the body exactly as intended— the way you typically use them in daily activities and when you do sports and fitness activities. This helps you perform better and prevent injuries." (If you're injured, check out How to Exercise When You're Hurting.)

Want to give it a try? Follow this workout from Burron and Neporent. Start with 1 set of 8 to 15 reps of each move (unless otherwise noted), and gradually build to 2 or 3 sets.



Must-Do Move #1: Chair Dips

Great for: toning your triceps and core

How to do it: Sit on the edge of a sturdy, stable chair with legs together, knees bent and feet flat on floor a few feet in front of chair. Place your hands about six inches apart, and firmly grip the edges of the chair. Slide your butt just off the front of the chair so that your upper body is pointing straight down. Keep your abdominals pulled in and your head centered between your shoulders. Bend your elbows and lower your body in a straight line. When your upper arms are parallel to the floor, push yourself back up, being careful not to lock elbows. Repeat.

Make it easier: Keep feet close to the chair and the dip slow, controlled, and shallow.
Add a challenge: If you’re intermediate, position feet a little farther from chair, and deepen your dip. If you’re advanced, straighten your legs completely, and place heels on floor, or place one or both feet on another chair, bench or exercise ball. Perform deep but controlled dips.



Must-Do Move #2: Push-Ups

Great for: toning your chest, shoulders, triceps, back hips and abs

How to do it: Start in a basic push-up position with hands directly beneath shoulders and body in a straight line. Bend elbows out to sides and lower body almost to floor (or as far as you can). Keep abs tight and body in a line. Hold for 1 second, then push back up. Repeat.

Make it easier: If you’re a beginner, do push-ups on knees. Keep the movement shallow and controlled. Still too challenging? Start with a push-up on the wall, progressing to the floor as you become stronger.
Add a challenge: If you’re advanced, try lifting one leg off the floor as you do each push-up.




Must-Do Move #3: Squats

Great for: Toning your glutes, hamstrings and quads

How to do it: Stand with feet parallel and hip-width apart. Bend your knees and lower your body into a squat position, as if you are sitting back into an imaginary chair, keeping knees behind toes. Stop when your knees are at 90 degrees. Slowly press through your heels and squeeze your glutes as you return to standing.

Make it easier: Don’t bend knees as deeply
Add a challenge: Add weights, do a single-legged squat, or perform squats on an unstable surface, like a balance disc or Bosu ball. To incorporate cardio, do squat jumps.

Must-Do Move #4: Planks

Great for: Toning your abs, back, chest, forearms, and shoulders

How to do it: To come into plank pose, hold a push-up position, weight on balls of feet and hands, wrists directly below shoulders, arms straight, and body in line from head to heels. Hold for as long as you can, working up to 1 minute. That’s 1 rep. Do 2 or 3 reps.

Make it easier: Instead of being on hands, lower yourself to your forearms.
Add a challenge: Raise 1 leg off the floor and hold for 30 seconds. Switch legs and hold for another 30 seconds to complete 1 rep. To add variety, try side plank: Lie on your right side with your legs straight, and feet stacked, right hand directly under right shoulder. Lift hips off floor and raise left arm to sky, keeping left hand directly over left shoulder. Hold for 30 to 60 seconds. Switch sides and repeat to complete 1 rep.

Is it Even Worth it to Exercise Just One Day Per Week? (We’ve all been there.)

by Korin Miller

No doubt you do your best to work out regularly. But sometimes life, work, and social activities get in the way. Luckily, a new study shows there's no shame in being a "weekend warrior"—you know, someone who only has time to squeeze in a workout one or two times a week.

The study, published in the journal JAMA Internal Medicine, analyzed population-based surveys of nearly 64,000 adults and found that people had a 30 percent lower risk of dying during the study if they hit the World Health Organization’s recommended threshold of 150 minutes of moderate or 75 minutes of vigorous activity—regardless of whether those minutes were spread between one, two, or six workouts per week. 

While researchers note further studies need to be done, that basically means that, yes, you can meet your weekly fitness goal in one torturous 150-minute session per week, if that's what suits your needs.

Albert Matheny, M.S., R.D., C.S.C.S., of SoHo Strength Lab and Promix Nutrition, points out that the study compared people who exercised to some degree against those who don’t exercise at all, making it not all that shocking that those who did some form of exercise fared better health-wise. “Moving is better than not moving,” he says.

Matheny says that regularly exercising is very likely to make you even healthier than those who work out here and there. “How healthy do you want to be?” he says. “Everyone can move for at least 22 minutes every day—that is more than 150 minutes a week.”

However, if you’re strapped for time and know you can only get in one or two workouts on a given week, Sklar recommends full-body strength training paired with high-intensity interval training. “The strength component will help to develop and maintain lean muscle and bone density, while the high-intensity intervals will elevate your heart rate and challenge your cardiovascular system,” he explains.

Matheny says you should have your heart rate elevated for the entire workout, which should also consist of mobility exercises and movement in different planes (i.e. not just moving forward or to one side). That can include a bodyweight warmup, strength training, intervals, and running or swimming, he says.

While it’s possible to work out hard one or two days a week and meet your weekly fitness requirements, Matheny says it’s better to be consistent if you can. “You don't need to go intensely every day, and it would be likely better if you didn't, but you should absolutely move every day in some form,” he says.

Myths of Weight Management: If You Exercise, You Can Eat Whatever You Want

Some people, when they begin an exercise program, believe their effort to be so significant that they think they can ignore the input side and still achieve weight loss. Some may look at the calorie calculations on the cardio machines or their personal tracking devices and assume the calories burned will generously surpass the calories in their post-workout smoothie and end up grossly over-estimating their calorie output. For 150-pound person on a treadmill, 5% incline, 4 mph, for 20 minutes this output is around a modest 170 calories.

On the positive side, understanding the energy intake versus output balance may also help sway someone’s choice in snacking (e.g., looking at the calories contained in a few pieces chocolate and deciding if it’s really worth the 66 calories and additional 8 minutes on the treadmill to burn them off).

Experts recommend a combination of prudent eating with manageable exercise to produce lasting weight losssuccess.

This discussion might also present an excellent opportunity for health and fitness professionals to discuss nutrient density and the effect of nutrient choices on exercise performance.

On the other hand, try that mega-chomp down with a big bag of broccoli or a pound of lean steak like a filet. I’m guessing that your satiety meter would register well in advance of a clean plate. That’s due to broccoli or steak’s high nutrient density (substance, minerals, vitamins, necessity of lots of chewing action…) when compared to its caloric density—you’d simply “feel full” much more quickly and sty that way much longer as your body works to break down all the nutrients. This is yet another method for evaluating the foods you’re eating. If it’s high calories and no nutrients, put that puppy back on the grocery store shelf and walk away!

3 Protein Myths, Busted!

By Frank Romeo, M.A. 

Let me preface this article by saying that I love food. All food. Protein consumption is a hobby of mine. This article is written from one protein connoisseur to another, with sincerity and some layman's terms. I only share the truth because I care. Also, because I love evidence-based information, and you deserve to know it.

Protein Myth 1: Consume high amounts of protein for each meal
Many believe that the more protein you consume, the more you will reap its benefits. In the scientific community, this is understood as the dose-response relationship, where the dose (amount of protein) changes the response (benefit of protein). Seen as a picture, this would appear as a rising straight line, indicating more and more protein=more and more benefit. But, the dose-response/benefit curve for protein actually looks like this:
 As you can see, the amount of benefit levels off past the 20 gram dose level. Why take in more calories than you need, and waste your protein in the process?

However, research shows that consuming higher amounts of protein for each meal may not be necessary, but is there any harm in doing it? Actually, there can be.

Consuming protein at a rate that surpasses the body's ability to store it in muscle tissue causes protein to degrade. When protein degrades, nitrogen is produced. The body can convert and remove nitrogen through the urine. However, a review from the International Journal of Sports Nutrition, Exercise and Metabolism found that the body is limited in how much nitrogen it can remove from high amounts of protein consumption. The remaining nitrogen can lead to serious health implications and reduce the efficiency of rebuilding muscle tissue, actually working against you.

Recommendation: Ideally, do not exceed 1.3 grams of protein per pound of body weight in one day, and 25 grams of protein per meal. Know that these are maximum values. Optimal protein consumption varies by individual. Follow these basic protein consumption recommendations from Institutional Society of Sports Nutrition, based on your training and size:
·         Strength/Power training: 0.7 – 0.9 g/lb of body weight
·         Endurance training: 0.5 – 0.7 g/lb of body weight
Here are some examples:
·         Person A: 210-pound male weightlifter x 0.8 g protein = 168 g of protein per day
·         Person B: 160-pound female strength & mixed fitness training=128 g of protein per day
·         Person C: 115-pound female swimmer x 0.5 g protein = 57.5 g of protein per day
If it's the end of the day and you haven't consumed your recommended amount of protein, don't sweat it. Make up the difference over the next few days. Including protein in snacks between meals can also help balance protein consumption.

Protein Myth 2: Supplement protein before and during sleep.
"Make sure you wake up at 4 a.m. and take your leucine," says Joe. Joe's a muscular guy. Why not listen to Joe? Because supplementing leucine at 4 a.m. did not make Joe a muscular guy.

Absorption of protein is relatively slow, at a rate of 5-8 grams per hour. Even the absorption rate of "fast-acting" whey protein is about 8-10 grams per hour. To put this in perspective, a juicy steak the size of a deck of cards has about 28 grams of protein and could take 3-5 hours to absorb.

Protein is made up of amino acids, commonly known as the "building blocks." The body naturally keeps a "storage pool" of amino acids inside the muscles. Our bodies take from and add to this pool constantly to preserve muscle and function. A study by the Renal Clinic in Sweden found that the average male has over 100 grams of amino acids in the pool at any given time. Knowing this and the already slow absorption rate of protein, supplementing even more before and during sleep likely provides no additional benefit. This includes the leucine that Joe mentioned, which is the only one of 20 amino acids that can rebuild muscle tissue on its own. Research has yet to provide adequate evidence that supplementing before or during sleep increases muscle growth or decreases muscle breakdown.

Recommendation: Include protein at breakfast, lunch and dinner. Not only will this help ensure adequate protein consumption, but it will also contribute to satiety, reducing the feeling of hunger. Don't disturb your beauty sleep, which plays an important and often overlooked role in muscle building and recovery.

Protein Myth 3: Protein is the priority nutrient.
The benefits of protein change if you don't consume enough carbohydrates and fat in your diet. These nutrients need each other to function properly. A University of Texas study published in the American Journal of Physiology found that protein and carbohydrates consumed together after strength training activate an enzyme known as mTOR, which enhances the rebuilding of muscle tissue. Also, calories from carbohydrates are used in place of protein to replenish energy, and they lower the "stress" hormone cortisol, which would otherwise degrade protein.

Won't carbohydrates slow me down? Quite the opposite, actually. Carbohydrates are the primary fuel for exercise, including strength training. A study from the American Journal of Clinical Nutrition found that you need about 150 grams of carbohydrates per day just for your brain to function properly. Only 3-5% of total daily energy is fueled directly by protein.

As for fat, the "black sheep" of the nutrient family, it provides more calories per gram than both protein and carbohydrates. This fosters an environment for muscle growth. It's also essential in regulating hormones and absorbing certain antioxidants that may reduce inflammation and hence improve recovery.

Recommendation: Prioritize calories from carbohydrates first, then protein, then fat. Recommended carbohydrate intake can vary depending on activities and medical conditions such as diabetes. Try complementing protein-rich foods with carbohydrates such as chicken with a controlled portion of pasta, or steak with potatoes and broccoli. Fat consumption should be between 20 and 30 percent of total calories consumed. Remember, they provide more calories per gram, so this is easier to achieve than you might think. Focus on oils and snacks like nuts or guacamole (you're welcome).

When Facts Backfire: Why worldview threats undermine evidence

In his January 2017 ‘Skeptic’ column for Scientific American, Michael Shermer discusses the tendency to double down on our deepest held beliefs in the face of overwhelming evidence against them.

Have you ever noticed that when you present people with facts that are contrary to their deepest held beliefs they always change their minds? Me neither. In fact, people seem to double down on their beliefs in the teeth of overwhelming evidence against them. The reason is related to the worldview perceived to be under threat by the conflicting data. 

Creationists, for example, dispute the evidence for evolution in fossils and DNA because they are concerned about secular forces encroaching on religious faith. Anti-vaxxers distrust big pharma and think that money corrupts medicine, which leads them to believe that vaccines cause autism despite the inconvenient truth that the one and only study claiming such a link was retracted and its lead author accused of fraud. The 9/11 truthers focus on minutiae like the melting point of steel in the World Trade Center buildings that caused their collapse because they think the government lies and conducts “false flag” operations to create a New World Order. Climate deniers study tree rings, ice cores and the PPM of greenhouse gases because they are passionate about freedom, especially that of markets and industries to operate unencumbered by restrictive government regulations. Obama birthers desperately dissected the president’s long-form birth certificate in search of fraud because they believe that the nation’s first African- American president is a socialist bent on destroying the country. 

In these examples, proponents’ deepest held worldviews were perceived to be threatened by skeptics, making facts the enemy to be slayed. This power of belief over evidence is the result of two factors: cognitive dissonance and the backfire effect. In the classic 1956 book When Prophecy Fails, psychologist Leon Festinger and his co-authors described what happened to a UFO cult when the mother ship failed to arrive at the appointed time. Instead of admitting error, “members of the group sought frantically to convince the world of their beliefs,” and they made “a series of desperate attempts to erase their rankling dissonance by making prediction after prediction in the hope that one would come true.” Festinger called this cognitive dissonance, or the uncomfortable tension that comes from holding two conflicting thoughts simultaneously. Two social psychologists, Carol Tavris and Elliot Aronson (a former student of Festinger), in their 2007 book Mistakes Were Made (But Not by Me) document thousands of experiments demonstrating how people spin-doctor facts to fit preconceived beliefs to reduce dissonance. Their metaphor of the “pyramid of choice” places two individuals side by side at the apex of the pyramid and shows how quickly they diverge and end up at the bottom opposite corners of the base as they each stake out a position to defend. […]

Read the complete article

Before and After Obama: 10 Signs of a Diminished America

The media acted as if Donald Trump’s campaign slogan of “Make America Great Again” was an incomprehensible emotional outburst from people who didn’t realize, or wouldn’t accept, just how great Barack Obama was. President Obama has spent his final months in office giving juvenile speeches full of excuses for why nothing bad since 2009 was his fault, while everything good was his personal handiwork. Why, if you just ignore all the terrorist attacks that happened on American soil over the past eight years, you can believe his carefully-phrased assertion that there haven’t been any terrorist attacks!

Before and After Obama: 10 Signs of a Diminished America

The Clinton Foundation Shuts Down Clinton Global Initiative

The bottom line:
The Clinton Foundation‘s downward trajectory ever since since Hillary Clinton’s election loss provides further testimony to claims that the organization was built on greed and the lust for power and wealth—not charity.
The Clinton Foundation Shuts Down Clinton Global Initiative

Woman posts to Facebook just before a tragic car accident

I see this every time I get behind the wheel.

How many times does this have to happen to get people to stop? Our legislators MUST take action to eliminate people who think it can't happen to them.

It can wait!

Woman posts to Facebook just before a tragic car accident. Her story is a wake-up call

If you like sushi, you need to see this.

Salmon With Tapeworms Have Arrived in the U.S.

10 Habits Keeping You Depressed (and How to Break Them)

by LYNETTE ARCENEAUX

Depression, a mental illness that affects an estimated 350 million people worldwide, results from a complicated combination of social, psychological and biological factors. The disorder undermines thoughts, mood and physical health and interferes with daily life and normal functioning. Depression often brings on stress, dysfunction and certain unhealthy coping mechanisms -- which can become habits that, ironically, serve only to exacerbate the affected person's life situation and the depression itself. While our experts outline several of the possible habits that might be keeping you depressed and offer tips on how to conquer them, they all agree if you're unable to make the necessary changes on your own, it's vital you reach out to a mental health professional for help.

YOU FIXATE ON THE NEGATIVE

Rumination is that tendency of replaying in your mind all the negative things that might happen or have happened, says David Sack, M.D., CEO of Elements Behavioral Health, “and it makes you much more likely to develop depression -- four times as likely, according to one study. Whether you're a natural ruminator or have simply formed the habit, it's essential to break the cycle. That means, says Sack, getting into healthier and more optimistic patterns of thought. Accentuate the positive. “Don't just notice the things that go bad. Make a point of noticing the things that go well,” Sack suggests. Mindfulness meditation and yoga are proven techniques for bringing your mind back into the moment and out of its cycling thoughts. And, Sack adds, keep perspective. Ruminators tend to be perfectionists who set high expectations for themselves and others. “Let go of perfection. It doesn't exist.”

YOU DRINK ALCOHOL OR USE DRUGS TO COPE

While drugs and alcohol can provide a temporary mood boost, “the more we depend on it, the more it ends up doing just the opposite,” says Dr. David Sack. Once the chemicals leave your body and brain, they can bring you to new lows, spurring the need for more drugs and alcohol in an attempt to recapture the feeling -- the start of a vicious cycle. Be aware that alcohol or drugs will not solve your problems. “If you're feeling low and find yourself turning to substances, you may already be dealing with depression and not realize it,” Sack says. Research shows that about half of those with mental health issues such as depression also abuse drugs or alcohol, though which came first is not always clear. Sack advises limiting yourself to the recommended guideline of two drinks a day for men and one for women. Or if alcohol is truly an issue, steering clear of it all together.

YOU ISOLATE YOURSELF

Connecting with others is in our nature, and it's essential for our mental health, says Dr. David Sack. If connecting with people doesn't come easily, Sack suggests volunteering for a service organization: Stack books at the library, help out at a community event or gather donations for a shelter. “You'll not only be welcomed,” he says, “you'll have the added benefit of feeling useful.” If you're shy around people, consider volunteering at an animal shelter. “The unconditional love you'll find there is a mood and confidence boost that will help you become more comfortable in future social encounters,” Sack says. He also suggests considering spirituality -- that feeling of being connected to something greater than yourself. “Some find it through prayer or meditation, others through nature,” Sack says. “Research suggests that spirituality actually thickens parts of the brain that serve to guard people against depression.”

YOU'RE OBSESSED WITH SOCIAL MEDIA

Spending time staring at screens, chronically checking in with devices and worrying whether your life measures up is not good for your mood and can reinforce negative feelings about self, says Ramani Durvasula, professor of psychology at California State University, Los Angeles. This is also associated with not cultivating real-life social networks and connections, which leaves you less likely to have a support system in place that can help you bounce back from life's stressors, says Dr. David Sack. If your social media use is causing negative feelings to surface, find ways to lessen those feelings of envy by finding other healthy ways to connect outside of social media, advises Nicole Amesbury, head of clinical development at Talkspace, the on-demand therapy app.

YOU CONSUME TOO MUCH TRAGIC NEWS

The 24-hour news cycle, with its perpetual alerts and sensationalism, has found an audience. But some people simply spend too much time watching the news, and this can have a negative impact, says Amit Sood, M.D., author of the book “The Mayo Clinic Handbook for Happiness.” A study in the British Journal of Psychology confirms that those exposed to negative news shows had higher rates of both anxious and sad moods, as well as a significant increase in the tendency to catastrophize their personal worries. Sood suggests monitoring your daily news intake and making changes if the total time for each day adds up to more than 15 minutes. “Whether it's taking a ten-minute stroll during your lunch hour or swapping TV time for reading a good book, there are great substitutes for screen time that can increase your mental health,” Sood says.

YOU DON'T GET ENOUGH SLEEP

For many of us, sleep is often the first thing to go when other interests interfere, whether it's a project at work or a Netflix marathon. But, says Dr. David Sack, “a full night's sleep helps maintain mood, reduces stress and protects brain health, all of which are crucial to strengthening ourselves against depression.” Sack advises making a commitment to good sleep hygiene. This includes aiming for seven to nine hours of sleep a night for adults, setting a consistent bedtime and waking time and staying away from heavy meals, caffeine and alcohol late at night. Research shows that although alcohol may make you sleepy, it actually results in less restful sleep. “If issues such as insomnia or sleep apnea are interfering with your rest, reach out for help from your physician or a sleep specialist,” Sack says.

YOU MAKE POOR NUTRITION CHOICES

What we eat and what we fail to eat has the power to influence our mood for better and for worse. Omega-3 fatty acids, for example, such as those found in salmon, have been shown to lower the incidence of depression, while sugar has been linked to higher rates of depression. “In fact,” says Dr. David Sack, “countries with the highest depression levels are the ones that eat the least fish and the most sugar.” Deficiencies of certain B vitamins and vitamin D are also thought to play a role in depression. “Other research has shown that fruit and vegetable consumption is associated with greater mental well-being,” Sack says. Sack advises planning your menu rather than eating on the run, limiting sugar, eating more fruits and vegetables and being sure to include foods rich in healthy fats and D and B vitamins.

YOU DON'T MAKE EXERCISE A PRIORITY

“Where depression is concerned, exercise has been called a 'magic drug,' helping to lift mood and lessen anxiety,” says Dr. David Sack. Additionally, exercise not only helps lessen depression, but can also prevent depression from taking hold. “Researchers believe it has to do with the way the muscles affect metabolism, making the person more resistant to the types of stress that can lead to depression,” Sack explains. “In short, if you're sedentary, you're missing out on a powerful way to make yourself more emotionally resilient.” Add movement to your day. Sack suggests going for a walk, dancing, taking the stairs, hitting the gym or swimming. “Or,” he says, “consider yoga, which exercises not only the body but also the mind and has been shown to be beneficial for those with depressive disorders.” Research shows even moderate activity can help prevent depression.

YOU'RE IN A TOXIC RELATIONSHIP

Being in a toxic relationship -- romantic or platonic -- where you feel chronically hurt, bullied or criticized can lead to depression, says Gail Saltz, M.D., associate professor of psychiatry at The New York Presbyterian Hospital Weill-Cornell School of Medicine. In some cases, cutting off an unresolvable relationship completely is best, while in others, a therapist might help you -- or both of you -- understand the situation, make changes and improve communication. In fact, the recent #HowWeFamily study from Tylenol found more than three-fourths of those surveyed feel that having frequent, open communication is incredibly important for families today. Open communication was ranked number 13 in importance 60 years ago, while it's ranked number 3 in importance today. “Open communication and being accepting of each other's differences can help resolve relationship issues and minimize or resolve feelings of depression,” says Dr. Saltz.

YOU NEGLECT YOURSELF

A common habit that contributes to depression is our tendency to not give ourselves the time and care we need, says Denee Jordan, mental health services director for the Exceptional Children's Foundation. “Usually there are lots of indicators that we are headed for a depressive phase,” she says, “but we're not aware of them because we have learned to 'push on' and numb out the way we feel.” Jordan advises being proactive in not getting overwhelmed. That means making yourself, your health and happiness a priority -- finally joining that gym, talking to a therapist, learning meditation, making time to eat well, getting enough sleep or doing whatever it is you want be doing but have postponed. “We can't afford not to take care of ourselves if we want to be healthy,” Jordan says.

The Science of Building Muscle

by JAMES CERBIE

Overview

I remember it like it was yesterday.

For 13 years I’d been inundated by images of big, strong, athletic-looking people bulging with muscles. No matter where I looked, I saw them. As a typical teenage male on the verge of puberty, I wanted to look just like them.

My first time in the high school weight room, I headed straight for the dumbbell rack -- who needs warm-ups? -- grabbed some 25-pound dumbbells and started busting out curls. Needless to say, this approach didn’t get me far. I burned out in about five minutes and just stood there, awkwardly, without any idea what to do next.

I know I’m not the only person who’s had this experience. In fact, I’m willing to bet that many of you could share a similar story.

Athletes want muscle. Bodybuilders want muscle. Powerlifters want muscle. Recreational lifters want muscle. 

Muscle is in high demand, and I’m here to help you get it -- the right way.

The Good Stuff

Photo Credit WavebreakMediaMicro/AdobeStock

Rather than go into satellite cells and myogenic pathways, let’s focus on information that applies directly to your training. In particular, let’s look at the three primary factors responsible for initiating muscular growth, also known as hypertrophy, in response to exercise:

1. Muscular Tension

2. Muscular Damage

3. Metabolic Stress

Whether you’re trying to get superhero arms or bigger glutes, your success will depend on how well you manage these three variables.

Muscular Tension

Muscular tension, also known as mechanical tension, has a profound effect on muscle gain. It can be broken down into two types: passive and active. 

A good example of passive tension is when you lie on your back and let someone stretch your hamstring. As the person lifts your leg, you feel tension when the muscle lengthens and reaches its end range. This is passive tension because you are not actively creating it. The tension is being created by the lengthening of your muscle. 

Active tension, on the other hand, is when you physically contract a muscle. For example, flex your bicep as hard as you can. What you feel is active tension. It is isometric because the muscle is not changing length.

To induce muscle gain, you should expose your muscles to both types simultaneously, a concept known as dynamic tension. Dynamic tension occurs when you create active tension while moving. For example, flex your bicep as hard as you can again. Now extend and flex your elbow as if you’re doing a bicep curl. 

That’s dynamic tension because you actively created the tension and took the muscle throughout a range of motion. Contracting your muscles through a large range of motion, however, is not enough, because tension is dependent upon load. Think of it this way: You can only generate so much tension against a lighter load, so more weight allows for greater tension.

Isometric contractions can be used to build muscle, but dynamic tension is superior for hypertrophic gains.

Muscular Damage

Photo Credit Blackday/AdobeStock

For a muscle to undergo hypertrophy, some degree of damage must take place. You have to break it down so your body can build it back up.

There are two ways to accomplish this: 

1. Do something new or unfamiliar. 

2. Hammer the eccentric portion of a lift. For example: while lowering the bar in the bench press or squat; it’s stretching a muscle while it’s activated. 

Ultimately, both of these will cause muscular damage and ignite the remodeling process. Don’t go too far though, because too much damage is bad. For example, if you can’t walk down the stairs for a week because you crushed your legs on Monday you probably did too much. Generally speaking, soreness for 48 to 72 hours is acceptable.

Metabolic Stress

Hang with me for a sec because this is going to get a little science-y.

You know that pump or burning sensation you get when working a particular muscle really hard? That’s metabolic stress, and it’s brought about primarily through anaerobic glycolysis, which is how the body turns glucose into metabolites such as lactate. Four factors really contribute to the onset of metabolic stress:

1. If you contract a muscle hard enough you “pinch” the veins and prohibit blood flow in or out. Think of it like clamping a hose shut on two ends. This is known as occlusion of veins, which pools blood and does not allow it to escape.

2. A lack of oxygen supply to the working muscles, known as hypoxia, occurs because of the lack of blood flow to the working muscle.

3. A buildup of metabolites from the anaerobic glycolytic energy system and the hormonal response follows. 

4. Cells swell -- this is the pump feeling -- from the pooling blood.

Maximizing the Three Factors

How to optimize for tension, damage and metabolic stress: 

Stick to the six to 12 rep range. This ensures you’re lifting something heavy enough to generate adequate amounts of tension and long enough to generate some metabolic stress.

Do multiple sets to keep volume high. Consider your body’s time under tension. Doing one set will not serve as an adequate stimulus because the time under tension is not long enough. Multiple sets maximize tension, damage and metabolic stress.

Keep rest time in the 60- to 90-second range. This allows muscles enough time to generate tension in the subsequent set but doesn’t provide too much recovery, so metabolic stress is still developed.

Vary movements. Change the angles and planes of movements to hit different aspects of each muscle. For example, alternate between decline bench, flat bench and incline bench to target different areas of your pectorals.

Perform exercises with a full range of motion. This lets you activate more muscles and create more tension, metabolic stress and muscular damage.

Work close to failure. Pick a weight that leaves two reps in the tank when you’re done. You can occasionally work to failure, but most of the time you’ll want to leave a few in the tank. For example, on a set of 10 you’ll want to pick a weight you could only do 12 times. This ensures you’re using a large enough load.

For tempo, the concentric portion of the lift muscle shortening -- also known as pressing in the bench press and standing up in the squat -- should be performed with fast to moderate speeds -- about 1 to 3 seconds -- while the eccentric portion of the lift should be performed with moderate to slow tempo -- about 2 to 4 seconds.

Lift something heavy, performing 1 to 5 reps, at least once a week. It maximizes the release of hormones such as testosterone, human growth hormone and insulin-like growth factor.

Closing Thoughts

You can do everything right in the gym, but if you don’t handle your business in the kitchen, it won’t matter. Synchronize your diet with your program and your goals. This isn’t a scenario where you can have one without the other. 

A little self-promotion

I am pleased to announce that a children's book I wrote is finally published and available for purchase. I hope you find it a pleasing story. I am so happy to see this out in the world, because I never dreamed it ever would be. It is truly a little weird seeing my name out in places like this, but if not for the encouragement of friends, it probably would not have happened.

There is most certainly a long story behind its creation, but I'll save that for another time. Thanks to everyone who helped along the way. You are the greatest.

Tommy's Christmas Magic at Amazon

Tommy's Christmas Magic at Barnes and Noble

It probably be made available elsewhere, but for the moment, this is what I know.

Everything You Need to Know About Workout Nutrition

by JOHN BERARDI, PHD

Wondering what you should eat before, during and after a workout? That’s a good question, because when you eat matters almost as much as what you eat.

Here’s what you should know: There’s no one set of rules. And you don’t have to start eating or drinking crazy foods or trying fad diets to get killer results from your workouts.

But there are some basic food and drink guidelines that can fuel your workouts and help you stay lean and strong -- if you time them right.

In this infographic, you’ll learn the basics of workout nutrition and how to determine what will work best for you.

Your body type has a lot to say about workout nutrition. Photo Credit Precision Nutrition 

As the infographic shows, you can support your workouts by following some basic nutritional guidelines and without having to follow ridiculously restrictive meal plans.

For most of exercisers (unless you're training for a competition), the best pre- and post-training meals will contain some combination of high-quality protein, high-quality carbohydrates, healthy fats and some fruit and vegetables.

Beyond that, you can base your meals on your unique situation — your body type and your training needs — so you can eat food that fuels you best.

Want some help finding the best diet for you? Download this free guide: Paleo, vegan, intermittent fasting. Here’s how to choose the best diet for you.

9 Weight Loss Mistakes You Need To Stop Making — NOW

By JoLynn Braley

Sometimes it's good to be a quitter...

I sure do know what it feels like to be fed up with yourself because you want to lose weight but you’re simply not getting anywhere. Instead, you feel like you're spinning your wheels, taking one step forward and five steps back.

You keep asking yourself, "Why can't I lose weight?"

Just like millions of those who are struggling with the question of how to lose weight, you probably think there's something you're missing.

Maybe you're right! 

Maybe you are making some mistakes. Maybe you're even making mistakes the mainstream diet industry never discusses. The mainstream diet industry is all about, "Eat this kind of food. Do this kind of exercise" — so you tend to think that's all there is to it.

What if there's more to the story? What if the diet and exercise piece of the puzzle is the smallest piece? What if there's a big honking piece of the solution you've been missing?

What if in order to lose weight and keep it off forever, you need to find that big honking piece of the solution you're missing today, but up until now, you weren't even aware that there is such a thing out there

Let's take a look at the top 9 weight loss mistakes to stop making today so that you can finally lose weight!

You might be surprised by what you read below because you're used to reading lists that are all about the practical steps like, "Drink more water" and "Eat breakfast."

Let's see if instead, you might be making some mistakes you haven't been aware of — mistakes that cost you lost time, experiences, and happiness. In simple terms, these mistakes can cost you a life that you could be living in your ideal body instead of continuing to struggle and battle with yourself, struggle with your weight, and fight with food like you've been doing for as long as you can remember.

But first ... why could these 9 weight loss mistakes be so costly to you and your life? 

Because if you stop making these mistakes, then you can easily lose weight and keep it off for good. Then you could live your ideal life while in your ideal body — just like my weight loss coaching clients do. 

My weight loss coaching clients come to me as lifetime strugglers who are stuck in emotional eating, binge eating, and weight loss sabotage. Even though they know what to do to lose weight, they don't do it before working with me.

My clients used to make mistakes that were stopping them from losing weight for good. The biggest mistake they made before working with me is the one that had to do with their mindset. (Tip: it's number 9 on this list — and it's the mistake that creates all of the others!)

Let's move on to the list to learn more!

Here are 9 weight loss mistakes to stop making today:

1. Telling yourself you’ll start again on Monday.

This is an extremely common diet mistake that millions make every week, and I've been there, too. It will only end up keeping you from your weight loss goal forever, though, keeping you stuck on the constant hamster wheel of "someday-Monday-itis." 

Why will it stop you from losing weight? Because all of the overeating and unhealthy living you do each week before Monday is really your lifestyle. Unfortunately, two days of healthy eating just isn't enough per week to get you to your goal weight and keep you there. 

2. Waiting until New Year’s Day.

This is another super common mistake that millions upon millions of overweight overeaters make every holiday season. Wow, I too know how easy it is to pack on 20 pounds between Thanksgiving and New Year's Day! In fact, I was just talking with one of my weight loss coaching clients about this (she's the one who said it would be easy and fast to gain 20 pounds before January 1st!).

This is a such a big mistake to make — to wait and make a New Year's resolution to lose weight.

Not only will you be heavier on January 1st, but you'll also be adding to the momentum of the 500 mph freight train of overeating and overindulgence that you've got going.

How do you stop a speeding train on its tracks on January 1st? Isn't it more common that a freight train just keeps on going? And going? After all, Valentine's Day is right around the corner, and then Easter, that birthday, wedding, vacation is coming up ... and then, before you know it, it's one year later, and you're telling yourself you're going to start again on New Year's Day 2018. 

What if you stop doing this to yourself now? What if you just get going now with your weight loss action plan? Just make sure that you've got the right system to feed your mind before your body each day. This is the most important piece of the puzzle (more on this below).

3. Eating when you’re not hungry.

When you put food in your mouth when your stomach isn't empty, your body has no choice but to store that extra food as fat. 

Why? Well, imagine driving your car to the gas station when the tank is full. How would you put gas in the car? 

Your vehicle on this Earth (that's your body) does not need fuel when it's already full. Food is fuel. It's not something to have "fun times" with or date. And when you eat only when physically hungry, your body won't be able to stop from shedding the extra fat!

4. Trying to be perfect.

You've probably heard the saying, "Progress not perfection," right? Well, it's true when it comes to losing weight and keeping it off. While you do need to be progressing forward towards your ideal body, the majority of the time, one slip up per month or so is not a reason to throw in the towel.

Just stand up and get right back on track — this is what those with a weight loss mindset do! They just don't make it a big deal about it, and therefore, it doesn't cost them weight gain from one slip up.

5. Expecting to lose 20 pounds in 20 days (or some other kind of crazy instant gratification weight loss thing).

Unless you are 500 pounds overweight you're simply not going to lose 20 pounds in 20 days. I know you see these wild claims made about diet pills and cleanses and such, but even if you could lose weight that fast, I promise you it wouldn't be fat loss.

This is why it comes right back in the blink of an eye as soon as you stop doing a cleanse or other "fast fat loss" trick.

6. Believing in weight loss fairy tales.

I'm sorry to break it to you, but there is no magic pill, powder, cleanse or shake that will help you shed fat and keep it off forever while you continue living the same lifestyle you're living today.

Yep! That's what people are looking for. How to lose weight while eating pizza and ice cream every day, making no changes to their diet and exercise habits while popping a magical weight loss pill to fix it all.

(Ack! I know how easy it is to believe that stuff when you're desperate to lose weight! Unfortunately, that stuff just doesn't work.)

Here's the truth: the only permanent weight loss "trick" that works is a healthy, consistent lifestyle. That's it! Live a healthy lifestyle day in and day out, and you'll have it made.

However, if you want to be able to do that, do it consistently, and have it be fun and easy, then you need the biggest piece of the solution for successful weight loss: a weight loss mindset.

More on this below!

7. Leaving 'Universal Laws' out of your weight loss journey.

Whether or not you believe in the laws of this Universe doesn't change the fact that they are what they are. If you leave Universal Laws out of your weight loss journey, you'll continue to fight an uphill battle.

One of the Universal Laws that all of us live under, which illustrates what I mean perfectly, is: "You cannot enjoy the outcome to a journey you despise." 

Here's a perfect example: if you hate eating healthy and exercising, even if you can get yourself to do it you won't be happy once you lose weight! You've got to get happy now, right where you are, while you move towards your ideal body with ease.

Once you get a weight loss mindset, losing weight will be easy to do. It can be no other way. That's how powerful your mindset is. It either keeps working to make your body fat (that's what a fat mindset is geared to do) or if you get a weight loss mindset, it will work to drive struggle-free, healthy behaviors to make your body fit and thin. Simple and fun!

Note that if you're feeling frustrated reading this because you've never experienced easy, fun weight loss, it's just because you don't have the right mindset. The good thing is that your mindset can be transformed to a weight loss mindset. So it's all good!

8. Telling yourself, "I'll go it alone."

When you're struggling with emotional eating, binge eating, food addiction, low self-esteem, self-doubts, nighttime eating, and the inability to stop stuffing yourself, but you keep telling yourself, "I'll go it alone. I'll just make myself do it!" — how exactly does that work out for you?

This is a costly mistake to make when you could get the help of a proven, professional weight loss coach who already has the step-by-step proven system to end your food and weight struggles.

Coaching with the right coach is the quickest and easiest way to get the weight loss results that you want. Based on my experiences since I began coaching in 2009, I've never had a weight loss coaching client tell me they could have gotten the results they got working with me on their own. Because they couldn't. Why? Because none of us can see our own blind spots. And, the right permanent weight loss coach can see yours and help you break out of them now!

Especially, if she's also an intuitive coach. 

9. Ignoring the biggest honking piece of the solution to permanent weight loss.

The biggest honking piece of the solution to permanent weight loss is a weight loss mindset. It's so huge that it's impossible to lose weight permanently without it.

Mindset is 92.8 percent of the problem when you can't stop eating. It's also 92.8 percent of the solution when you want to lose weight, and keep it off.

Your mind leads your body. Always.

When your mindset is fat, your behaviors will be fat, and your body will match. See how that works?

If you stop making these 9 weight loss mistakes and move forward now, just think where you could be six months from now. 

What about a year from now?

Now, look forward to five years from now.

This is exciting because once you get a weight loss mindset you'll not just lose weight easily, you'll also keep that weight off. This means that five years from now you would have been living at your ideal weight for several years. Just like Holly, who was 20 pounds overweight and had been struggling with binge eating for over 30 years. Nothing she'd tried before working with me helped. She'd even gone to therapy for seven years — and that didn't end her binge eating! 

I coached Holly through my proven system in 2011. She ended her binge eating (yay!), and she lost 20 pounds.

What's even more exciting is she's never gained that 20 pounds back, and she is still binge-eating free today. How do I know? She still sends me updates, five years later! 

Heck, I bet you could be at your ideal weight within less than a year if you could just get a weight loss mindset so that you'd get out of your own way now to do the sh*t you already know you need to be doing every day to lose weight and keep it off. You know what I mean: regular exercise and healthy eating only when hungry.

Just remember that it's bass-ackwards to try to do that stuff first.

Why? Because diet and exercise are only 7.2 percent of the solution (you'll never hear this from the mainstream diet industry!). What makes is easy to do the physical healthy lifestyle steps consistently is the right mindset.

A weight loss mindset is 92.8% of the permanent weight loss puzzle. 

This is the biggest honking mistake that most overweight overeaters are making right now. In fact, in the above list, mistakes 1 through 8 are all symptoms of a lack of a weight loss mindset. You wouldn't make any of those mistakes if you already had the right mindset: a weight loss mindset.

Please remember this: as long as you move forward and take daily action now to get a weight loss mindset, you'll be on track to lose weight without the struggle and keep it off forever. That's exactly what my Inner Self Diet coaching clients experience (they tell me it's pretty darn exciting!). 

There's no way you can fail at weight loss once you get the right mindset: a weight loss mindset.