This eZine (No. 85)

Fitness:	"No Brainer" is a Guaranteed Failure
Nutrition:	Top Foods To Help You Live Longer
Women's Fitness:	Women, Weight Training, And Metabolism
Wellness:	Tennis elbow - But I don't even play tennis!
Power Mind:	Exercising Your Brain
Sexuality:	Why People Change After Marriage

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"No Brainer" is a Guaranteed Failure

By: Dave Osh

To lose fat, you need to do things that average people won't do.
Each day, I see the same people doing the same exercise routine as they did yesterday. They go through the same machines in the same order using the same weight each day. Then they go to the same piece of cardio equipment and use the same level and go at that same slow pace as always.

And do you know what I see the next day?

The same old physique on that same person. No change. Next week? No change. Same workout, same body.

The politically correct myth says, "Just keep at it. Keep working hard. Doing more cardio will help you burn the fat.

But the non-politically correct truth is that they don't have a good program or a good idea about what they should be doing in the gym.

Rarely will a program of slow cardio, light weights, high reps ever make a difference on someone's body.

To change your body, the awful truth is that you have to sweat, grunt, and work hard. You need to choose hard multi-muscle exercises. You need to do intervals. And you need to be disciplined to eat the right foods at least 90% of the time.

You have to step out of your comfort zone. You have to plan your workouts so that they challenge you. You can't just go through the motions. That won't work.
Take jogging for example. This is one of the easiest methods of exercise because joggers don't have to think. They don't have to plan a program. They don't have to pick the best, efficient strength training exercises and then put them in the proper order in an effective routine. Instead, all they have to do is put one foot in front of the other.

But, and there is always a BUT, isn't there? That easy, no-thinking approach is not going to get them very far. After ten days, there probably won't be much change in their body.

And the same goes for those high-rep, low weight, machine circuit programs. No thinking required, no results guaranteed.

Recently my gym installed an “Express Workout” track of consecutive 10 weight machines that people follow at the same order for the same time to complete the track quickly without cuing. People love it. It’s a “no brainer”. No need to plan. No need to think. Just follow the crowd. And guess what? This people haven’t changed their body even a bit.

However, if they had taken the steps that no one else is willing to take, and followed a fitness program that a lot of thinking have been put in, and planned they workouts according to well researched guidelines, they would already see some changes.

But planning a workout takes effort. And going through an effective workout of efficient strength exercises and interval training takes even more effort. But you get out what you put in. That saying goes for just about anything in life, especially for workouts.

So the choice is u p to the exercisers in the gym I guess. If they stay in their comfort zone, it will be easier on their body and their mind in the short-term. But over the long-term, they'll probably drop out of the fitness scene as they find they never get the results they want.

Or they can put in the short-term effort, researching the best program for their goals. And with this approach, you get the long-term payoff of success.

Article Source: http://www.bodyformind.com/db

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Top Foods To Help You Live Longer 

By: Tony TT   
 
1 DARK FRUITS:
Red or purple fruits, black grapes, blueberries, black cherries, black berries and bilberries contain much vitamin C and flavonoids.

2 WHOLE-GRAINS:
They include brown rice, wholemeal bread and porridge, all keeping bowels regular and efficient to prevent toxins, that have been processed by the liver and sent to the intestines, from re-entering the blood. Whole-grains are also rich in vitamins E and B, which keep your nervous system healthy. Brown rice contains methionine, which forms enzymes that fight free radicals.

3 CABBAGE FAMILY:
All members of the cabbage family, especially broccoli, Brussels sprouts and spring and winter greens are rich in chemicals that help the liver break down cancer-causing toxins and pollutants. They are also rich in carotenes, more agents against free radicals. The cabbage family helps prevent osteoporosis, as it is an excellent source of vitamin K, needed for bone formation and repair.

4 OILY FISH:
The omega-3 oils found in oily fish, particularly mackerel, herring and sardines, may help prevent red blood cells from clumping and blocking blood vessels. Oily fish are also rich in zinc, which helps prevent prostate problems in older men.

5 SOY BEANS:
Recent research has shown that soy beans contain materials that can be converted by digestions and fermentation to genistein and daidzein, which help prevent breast cancer and prostate cancer and also forms a natural hormone replacement therapy for those in the menopause. Referred to as ‘plant oestrogen’s’, there are, in fact, a type of flavonoid which is a good oestrogen’s balancer. To receive all the benefits soy has to offer, eat tofu, soy yoghurt, soy flour and soy milk, but more especially fermented soy products such as miso and tempeh.

6 BRAZIL NUTS:
Selenium is found in Brazil nuts, which are actually one of the very few good sources for this mineral, needed in the body to make the antioxidant enzyme called glutathione peroxidase, which helps prevent free-radical damage to your cells. Studies continue to show that people who eat selenium-rich food greatly reduce their risk of developing cancer and heart disease. Research also indicates that selenium helps the kidneys to clean toxins from the body more efficiently. Other sources include whole-grain cereals, seafood and seaweed.

7 CELERY JUICE:
Meat eating can cause over-acidity which, can lead to illnesses such as osteoarthritis. Celery juice, made with an extractor or juicer, will help reduce acidity. It is credited with being one of the best treatments for the prevention of osteoarthritis. Drink 1-2 glasses daily, even more if it seems to be helping.

8 SESAME SEEDS:
Although bones obviously need calcium to remain strong and healthy in later life, they also need the osteoporosis-fighting nutrients magnesium and zinc. Sesame seeds are rich in both and contain levels of calcium. Mix them with other foods or use tahini (sesame seed paste) instead of butter.

9 ORGANIC LIVER:
Liver is rich in vitamin A and zinc, which are both in the anti-ageing nutrient list and help prevent hormone deficiencies. Liver also contains folic acid and other B vitamins, which could help prevent heart attacks and Alzheimer’s. Furthermore, it contains chromium, which helps keep blood sugar levels down. Not everyone likes to eat liver; those who prefer not to but who are happy to eat meat can buy desiccated liver tablets, though they are quite difficult to find in organic forms. Vegetarians need to eat a varied diet and take vitamin A (up to 10,000 i.u.), or safer beta-carotene which is converted to vitamin A (but not readily diabetics), and mineral supplements. It is not advisable for pregnant women to eat non-organic liver as it has high retinol content.

10 WATER:
Dehydration goes unnoticed in too many people. Stimulants, such as tea, coffee and alcohol, increase our need for water as they cause dehydration and thus increase the potential of kidney problems and damage. The average adult must drink at least 8 glasses of water daily to flush out toxins, maintain good health and adequate hydration. People who exercise a lot must drink more.

About the author:
Tony TT is an author for the Health Adel health information site.

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Women, Weight Training, And Metabolism

By: Andrew Bicknell   
 
When most women think about losing weight they usually attempt one of two options. The first is to go on a diet which involves eating fewer calories over the course of the day. The second option normally involves some form of aerobic exercise, whether it be jogging, bike riding or an aerobics class. The more intrepid losers of weight will combine the two approaches and will have some success getting rid of the extra weight. But more often then not the results are short lived and the weight comes right back on when they fall off the fat loss bandwagon and return to their more normal way of life.

But why is this? Isn’t the latest infomercial exercise guru exclaiming loudly the benefits of this diet or that piece of cardio exercise equipment? Unfortunately the ability to lose weight and keep it off is controlled by your body’s calorie burning engine. That engine is referred to as your metabolism. It’s simple really, the higher your metabolism the more calories you burn, even when doing nothing. That’s right, burn away that unwanted fat even when doing nothing.

So how do you increase your metabolism to the point that it is a constant fat burning machine?

It will come down to your dedication to do the things required to permanently lose the weight and keep it off because the rate at which your metabolism runs is based on the diet you eat and how active you are. It takes calories to burn calories, that’s the way your body’s metabolism works. But it is the type of calories that determines this. The healthier your diet the more calories you can eat without adding any additional fat.

But diet is only one part of the equation. The other is your level of fitness. There are two parts to any good exercise program, aerobic conditioning and weight training. Aerobic conditioning does burn calories, but once you are done with your workout your metabolism gradually slows down. You burn calories only during the time you are exercising. That doesn’t mean you shouldn’t do aerobic exercise because strong cardiovascular health is very important in this day and age.

But if you are truly looking for the ultimate in metabolism boosting fat burning exercises then you need to weight train.

And here’s why.

Weight training forces your body to build muscle. This muscle building process does not happen while you are lifting weights, it occurs for hours after your workout is over. Lifting weights actually breaks down muscle fibers, which react by getting stronger during the time after your workout is over when you are resting. It takes energy to rebuild these muscles. Calories, lots and lots of calories. Not only that, but the more lean muscle mass you posses the more calories are needed just to maintain that muscle. And we’re not talking about getting huge massive muscles. When you weight train you can adjust the amount of weight you use and sculpt your body anyway you see fit. Just firming up your overall musculature will tone and shape your body while at the same time making it possible to keep the weight off. It’s a win-win situation for anyone who is serious about losing weight and then keeping it off.

Weight training is the best way to boost your metabolism to its fat burning heights. Not only does it strengthen your body it burns calories while you are sleeping, turning your metabolism into a fat wasting machine.

If you have tried the diets and the aerobic machines but have little to show for it try combining them with actual weight training. You may be surprised by the changes you see.

About the author:
If you want to learn more about how your metabolism works and why weight training and metabolism go hand in hand check out the the Metabolism web site.

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Tennis elbow - But I don't even play tennis!

By: Dr. Steven Trembecki

Tennis elbow, medically named lateral epicondylitis, is an inflammatory condition affecting the outside of the elbow.

This elbow pain is due to tendonitis and periostitis (inflammation of the outer layer of the bone) where the tendon for the common wrist extensor muscles attaches to the humerus. This results in pain with any activity involving the contraction or moderate stretching of the wrist extensor muscles.

Tension on these muscles can be caused by all sorts of activities such as typing, writing, lifting objects with the palm turned down, or using a screwdriver. Even though there is inflammation, there is rarely any swelling. Stiffness and pain in the elbow can usually occur after prolonged periods of rest.

One of the tests for tennis elbow is to attempt to hold on to the top of a book with the palm turned downward. If this proves to be painful in the outside of the elbow, you likely have tennis elbow.

As you can see, tennis elbow is ultimately caused by overuse of the wrist extensor (straightening) muscles which, by means of the tendons, connect to the elbow. Classically this is caused by the tennis backhand but, as we have seen, can also be caused by other types of repetitive activity.

In time, because too much tension on the muscles can decrease the joint space in the elbow, the condition can progress to inflammation of the joint itself. This can then result not just in the typical tennis elbow pain, but also pain and stiffness in the joint itself.

Treatment normally consists of some lifestyle modification, plus anti-inflammatory and muscle relaxant medication. Physiotherapy such as TENS, ultrasound, laser therapy, and interferential current can also prove helpful.

Chiropractic techniques that work well with this condition include soft-tissue therapies such as active release technique, Graston, or cross-fiber friction massage. Chiropractic adjusting of the lateral elbow, including the proximal radial-ulnar joint and the radial-humeral joint, appear to be quite beneficial.

With adjusting, the two joint surfaces are spread apart an estimated one to three millimeters momentarily. This leads to an increase in volume and decrease in pressure in the joint. This will assist in the decrease in pain from the pressure built up in the joint from the condition of lateral epicondylitis. Adjusting of the wrist may be of some benefit as well.

This is because the muscles that cause the elbow pain operate through the wrist. If the wrist tightens up, more muscular activity is needed to move it, thus causing more tension and more pain. So making sure that wrist motion is maintained should help to ease the whole situation.

Another therapy that can be very helpful is the use of an elbow band. This works by transferring the tendon's tension from its attachment to the bone (where it causes the pain) to the band instead.

Rest would, of course, be ideal. But sometimes some lifting has to be done. In that case , be careful to make sure that you only lift with the palm of the hand turned upward. This causes the wrist flexors to be used more than the wrist extensors.

Two things that have been found to help is to limit salt intake to help reduce water resorption in the body and to supplement with Vitamin B6.

Overall, if you suspect you may have this condition, it is best to have it assessed by your chiropractor and/or medical doctor in order to have the proper treatment plan started that will assist in accelerated recovery.

About the author:
Tired of pain caused by tennis elbow? Need some tennis elbow treatment? Check out other articles by Dr. Steven Trembecki, D.C. on this and other chiropractic treatments.

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Exercising Your Brain 

By: Anthony Tripodi   
 
Staying fit is a great goal that will help you lead a longer, healthier life but if your brain can't keep up, then what's the point. The brain is a muscle too and it follows the same "use it or lose it" policy as your other muscles. So how can you keep your brain fit? Brain exercise is the answer.

Two of the most important factors in keeping your brain healthy are traditional exercise and nutrition. Keep your body healthy and your brain will follow suit. But after that there are other ways to exercise your mind.

You've probably heard people describe one of their older relatives like this, "my Uncle Larry is a sharp as a tack, he does the New York Times Crossword puzzle everyday." Well, Uncle Larry has the right idea but his execution is a little off. You see the best way to stimulate your brain is to break free of everyday activities and challenge yourself in new and unexpected ways. By doing the crosswords everyday, he has created a familiar routine that becomes less challenging everyday. Uncle Larry, it's time to add Word Searches and Sudoku for some variety.

Activities to exercise your mind:

* If you're right handed, trying brushing your teeth with your left hand

* Try accomplishing something with your eyes closed, such as putting the key in your front door or walking to your fridge

* Try a different route on your daily commute

* Reconstruct your day by writing down what you did. For example, if you take a trip to the zoo, when you get home try to write down all the animals that you saw in the order that your saw them.

Your mother may have told you that playing too many video games will turn your brain to mush, but she was wrong. The Nintendo DS Lite has a few games that are designed to exercise your brain and they are quite good. They're varied enough to avoid becoming routine and continue to challenge even after repeated playing. But the best part is that they're fun to spend some time with.

I recently played my cousin's copy of Big Brain Academy on her Nintendo DS. The game consists of a bunch of fun puzzles that you try to finish in a set amount of time. Just as you get the hang of the puzzle, it's over and there's a new one to try. When I finished, the game informed me that my score was that of a hair stylist.

If you’re trying to fight off the effects of old age, exercising your body is great but don’t forget to exercise your mind.

About the author:
Anthony Tripodi blogs about health, dieting, nutrition and anything else that will help him feel great at the age of 38. For more information about brain exercise as well as other health related topics at http://feelinggreatat38.blogspot.com

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Why People Change After Marriage 

By: Kausik Dutta   
 
This is a loaded title, with good reason. Marriage itself is loaded; there are so many factors and elements that feed into a marriage that breaking it down seems impossible at times. One of the biggest questions people have is "why has my partner changed so much from the person they were when I married them?" This is a complex question, and the answer isn't simple, but we're going to try and examine it in brief.

Of course the most obvious answer is that people are constantly changing and growing, but it goes deeper than that. When you first meet a person you are attracted to their outside self and personality; however, this can often be completely different, or at least removed, from whom they are internally. 

Marriage generally constitutes many, many years together; as a consequence, all facades, all barriers fall away, leaving a person's true self exposed. And often, a person's true self takes their partners by surprise; it is not what they have come to expect. This feeling of foreignness can lead to the dissolution of a marriage or its reinvigoration.

In an era of marriages that occur in as little as days, it's no wonder this question is asked so often and so frequently. Contrast a couple who has been engaged several months and one who has been engaged several years; which one is likely to last longest? Probably the ones who waited, as they will have had time to see each enough of each others true selves, sans façade, to determine if they can really pull through together.

This is perhaps one of the biggest reasons couples seek help from people like marriage counselors and therapists. Coming to grasps with the way a person is rather than whom you wanted them to be is often difficult, but can be equally rewarding when all is said and done.  While you don’t' necessarily need a therapist for this, they can greatly aid you, or you and your spouse, in figuring out how to deal with these new revelations.

Positive or negative, learning who your partner really is can be part of the fun of being married, and it is always an exploration. Consider taking your time and getting to know the person you're with before you get married; if you're already in a similar situation to the one above, a marriage counselor or relationship therapist can really help.  

About the author:
http://www.Marriagemax.com is an alternative marriage advice website created and run by relationship expert Mort Fertel since 2004. It covers a broad range of marriage topics and offers advice and ideas for helping out your marriage. 

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For your health,

Ainsley & Dave

Your Age Fighters

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