The night before your workout try this:
Close your eyes and think of your workout. Visualize each exercise, set and repetition. Decide on the weight you are going to use. Visualize how good the workout is going to be. By visualizing the workout you will be preparing yourself for a great workout. You will know in your mind that the workout will turn out the way you intended it. You are re-creating the workout as it will be. Great athletes use this technique to score that goal or hit that homerun.
Visualization is a learned skill. The more you practice it the better you will get at it.
Visualization will develop your confidence in executing exercises to their fullest potential.
These are the best conditions for visualizing:
* Be in a quiet environment (just as you are going to bed is good.)
* Make sure that you are relaxed (Don't let your mind wander.)
* Visualize in detail. (Think of each exercise, set, repetition and weight.)
Bodyfat Testing Methods
Skinfold caliper test
The tester uses the calipers to pinch(it doesn't hurt) the skin on 3 to 7 parts of your body. The caliper is a gauge that measures the thickness of the fat.
The parts pinched are usually:
* abdomen
* back of the arm
* thigh
* hip
* back of shoulder
The caliper is not exact. The margin of error is 4 points either way. The tester might not pinch exactly in the right area, or may pinch too hard or too light. Get tested before your workout. After working out, your body pumps up which may make the calipers gauge you to be fatter.
Bioelectrical Impedence
A low voltage is passed through your body to determine bodyfat. The slower the signal the more fat you have. Fat slows down the signal. The signal travels quickly through muscle because muscle is made up of 70% water and water conducts electricity. Fat is only 5 to 13% water so it slows down the signal.
Dehydration can make the readings false because less water is in your system. Stay away from alcohol or caffeine for 24 hours because these substances help to dehydrate the body.
If you are overly fat or really lean this test may not produce good results.
Underwater weighing
This is the most accurate method of testing. You get into a tank of water on a scale. Here is the hard part, you have to blow all of the air out of your lungs and bend forward until you are completely submerged. Make sure to get all of the air out because any extra air makes you appear fatter. You wait about 5 seconds under water while your weight is taken.
Your underwater weight is figured out by a mathematical algorithm that determines your bodyfat. This test is based upon the premise that muscle sinks and fat floats. Muscle is denser than fat therefore it sinks. The margin of error on this test is 2 percent.
The tester uses the calipers to pinch(it doesn't hurt) the skin on 3 to 7 parts of your body. The caliper is a gauge that measures the thickness of the fat.
The parts pinched are usually:
* abdomen
* back of the arm
* thigh
* hip
* back of shoulder
The caliper is not exact. The margin of error is 4 points either way. The tester might not pinch exactly in the right area, or may pinch too hard or too light. Get tested before your workout. After working out, your body pumps up which may make the calipers gauge you to be fatter.
Bioelectrical Impedence
A low voltage is passed through your body to determine bodyfat. The slower the signal the more fat you have. Fat slows down the signal. The signal travels quickly through muscle because muscle is made up of 70% water and water conducts electricity. Fat is only 5 to 13% water so it slows down the signal.
Dehydration can make the readings false because less water is in your system. Stay away from alcohol or caffeine for 24 hours because these substances help to dehydrate the body.
If you are overly fat or really lean this test may not produce good results.
Underwater weighing
This is the most accurate method of testing. You get into a tank of water on a scale. Here is the hard part, you have to blow all of the air out of your lungs and bend forward until you are completely submerged. Make sure to get all of the air out because any extra air makes you appear fatter. You wait about 5 seconds under water while your weight is taken.
Your underwater weight is figured out by a mathematical algorithm that determines your bodyfat. This test is based upon the premise that muscle sinks and fat floats. Muscle is denser than fat therefore it sinks. The margin of error on this test is 2 percent.
Creatine Monohydrate
What is Creatine Monohydrate and what it
can do for you:
Creatine monohydate has been shown to increase the maximum number of repetitions to failure, allows for heavier lifts, and promotes greater gains in strength, while delaying fatigue and decreasing recovery time.
Increases in lean mass are seen as a result of creatine absorbing additional fluid into the cells resulting in better cellular hydration. Increased hydration not only causes the muscle to appear fuller and rounder but actually improves overall health by allowing a greater flow of nutrients into the cell.
How and when should creatine be taken?
1. Loading period: 10-20 grams (about 2-4 full teaspoons) per day, spaced throughout the day in 5 gram amounts, for 5-7 days is suggested.
2. Maintenance Period : One to two teaspoons (5-10 grams) daily.
3. Take creatine with grape juice or other high carbohydrate drink
4. You should take creatine one hour before a workout to give creatine time to get to the muscle. You need to take creatine on a daily basis to maintain the creatine levels in your system.
How Creatine Works:
Energy for muscle contraction is provided by adenosine triphosphate (ATP) as it releases one phosphate molecule. This release results in the conversion of ATP into adenosine diphosphate (ADP). Phosphocreatine stores within the muscle supply a new phosphate molecule to reconvert the resulting ADP back into ATP. The abundance of phosphocreatine stores during short intense exercises such as weight lifting or sprinting determines your ultimate performance level. As phosphocreatine levels drop, your body loses it ability to quickly resynthesize ADP for additional muscle energy. Creatine supplementation improves athletic performance during intense exercise by increasing the levels of ADP that can be resynthsized.
Boosting your Metabolism
Definition of metabolism:
Metabolism is the number of calories that you burn at any given moment. Your metabolism burns more calories while you are active then when you are at rest.
Metabolism, measured in oxygen consumption (because oxygen is inhaled to facilitate the breakdown of glucose) measured immediately after exercise then 10, 20, 30 minutes after.
the pink line is the metabolism as measured *before* exercise began.
Things you can do to raise your metabolism:
1. Workout with weights
By lifting weights you build more muscle. Muscle burns more calories than fat. Therefore, working out with weights will speed up your metabolism.
2.Eat more often
By eating more often you will be spreading your calories between 5 to 6 small meals a day. These calories will be used for energy instead of being stored as fat. The combination of smaller, more frequent meals allows your body to get nutrients when it needs them. When you give the body small doses of energy throughout the day it will use this energy instead of your muscle tissue. When you wait a long time between meals your metabolism slows down because it thinks that you are starving yourself. By eating frequent meals you will stabilize your blood sugar levels and help to avoid dips in energy, which cause you to head for the nearest vending machine.
3.Cardio work
Cardio work is a good way to burn calories, and speed up your metabolism. You should be training in your target heartrate. Your target heartrate is calculated as follows: 220 minus your age, multiplied by 0.6 = lower limit 220 minus your age, multiplied by 0.8 = upper limit By staying within these limits you will be utilizing the most fat while sparing muscle.
4.Stimulants
There are many stimulants out there that contain ma-haung, caffeine and aspirin. These three ingredients together make a very potent stimulant. Stimulants will help you to boost your metabolism, but they will only work for a short time because your body will adapt to them.
Here is a way to estimate your "Basal Metabolic Rate"
Your basal metabolic rate (BMR) is a measure of how fast your metabolism is running. It's the number of calories you burn to keep your heart beating, to keep you breathing, to keep your muscles alive, etc. It's the number of calories your body needs while at rest.
Women: 661 + (4.38 x weight in pounds) + (4.33 x height in inches) - (4.7 x age) = BMR
Men: 67 + (6.24 x weight in pounds) + (12.7 x height in inches) - (6.9 x age) = BMR
To estimate the TOTAL number of calories your body needs per day, multiply your BMR by the appropriate number below.
* 0.9 if you are sedentary and have yo-yo or crash dieted frequently during the past two years
* 1.2 if you are sedentary
* 1.3 if you are moderately active (exercise 3 days per week or equivalent)
* 1.7 if you are very active
* 1.9 if you are extremely active
This is only a way to estimate caloric expenditure.
Metabolism is the number of calories that you burn at any given moment. Your metabolism burns more calories while you are active then when you are at rest.
Metabolism, measured in oxygen consumption (because oxygen is inhaled to facilitate the breakdown of glucose) measured immediately after exercise then 10, 20, 30 minutes after.
the pink line is the metabolism as measured *before* exercise began.
Things you can do to raise your metabolism:
1. Workout with weights
By lifting weights you build more muscle. Muscle burns more calories than fat. Therefore, working out with weights will speed up your metabolism.
2.Eat more often
By eating more often you will be spreading your calories between 5 to 6 small meals a day. These calories will be used for energy instead of being stored as fat. The combination of smaller, more frequent meals allows your body to get nutrients when it needs them. When you give the body small doses of energy throughout the day it will use this energy instead of your muscle tissue. When you wait a long time between meals your metabolism slows down because it thinks that you are starving yourself. By eating frequent meals you will stabilize your blood sugar levels and help to avoid dips in energy, which cause you to head for the nearest vending machine.
3.Cardio work
Cardio work is a good way to burn calories, and speed up your metabolism. You should be training in your target heartrate. Your target heartrate is calculated as follows: 220 minus your age, multiplied by 0.6 = lower limit 220 minus your age, multiplied by 0.8 = upper limit By staying within these limits you will be utilizing the most fat while sparing muscle.
4.Stimulants
There are many stimulants out there that contain ma-haung, caffeine and aspirin. These three ingredients together make a very potent stimulant. Stimulants will help you to boost your metabolism, but they will only work for a short time because your body will adapt to them.
Here is a way to estimate your "Basal Metabolic Rate"
Your basal metabolic rate (BMR) is a measure of how fast your metabolism is running. It's the number of calories you burn to keep your heart beating, to keep you breathing, to keep your muscles alive, etc. It's the number of calories your body needs while at rest.
Women: 661 + (4.38 x weight in pounds) + (4.33 x height in inches) - (4.7 x age) = BMR
Men: 67 + (6.24 x weight in pounds) + (12.7 x height in inches) - (6.9 x age) = BMR
To estimate the TOTAL number of calories your body needs per day, multiply your BMR by the appropriate number below.
* 0.9 if you are sedentary and have yo-yo or crash dieted frequently during the past two years
* 1.2 if you are sedentary
* 1.3 if you are moderately active (exercise 3 days per week or equivalent)
* 1.7 if you are very active
* 1.9 if you are extremely active
This is only a way to estimate caloric expenditure.
Curbing Your Appetite
Do you ever feel that instead of you having control of your appetite, it has control of you? We all do from time to time, and for some of us, it can be a constant, daily struggle. But fortunately, it doesn't have to be that way. Learning to curb your appetite naturally is the key to safe, effective weight maintenance and weight loss. The following are 11 situations that affect our appetite and tips on how we can overcome the struggle:
The type of music you listen to while eating can have an effect on your appetite. A study done at the Johns Hopkins Medical Institutions Clinic suggests that people who listen to fast music while they dine take more and larger forkfuls of food per minute (about five forkfuls) than those who listen to slow music (about four forkfuls). People who chewed to quick rhythms were also more likely to finish their food and request seconds.
When eating at home, make sure that any music that's playing is slow. If you're in a restaurant that's playing fast music, order a low-calorie dish that takes a long time to eat, such as a main-dish pasta or pasta with marinara sauce. And be sure to put your fork down between bites.
Get plenty of sleep. Research indicates that when your body is suffering from sleep deficit, the appetite gets stimulated. When you skimp on sleep, your defenses may be down, leading you to reach for "comfort" foods, such as a hot sticky bun and a glass of chocolate milk. During those times that you are sleep-deprived, think about what you're grabbing to eat before you start digging in.
If you tend to eat more than usual at certain times in your menstrual cycle, you're not alone. Studies from the University of Minnesota in St. Paul and the University of British Columbia in Vancouver have confirmed that women get hungrier during the two weeks following ovulation (usually days 14 to 28 of the menstrual cycle). That's when the body's metabolic rate climbs-probably in response to an increased secretion of the hormone progesterone-------which means you burn calories faster and your body calls for more.
Don't deprive yourself and completely lose control later on. Keep portion sizes moderate. Learn to keep "danger" foods out of the house. The availability of your favorite snack foods can create cravings. It may help to keep track of your daily intake. Many researchers have found that dieters who keep a food journal are more successful than those who don't in keeping weight off for good.
According to studies conducted at Georgia State University in Atlanta, researchers found that when participants ate with others, they downed an average of 44 percent more calories and fat overall than when they ate alone. In addition, when the number of table mates increased, so did the amount of food eaten-whether at breakfast, lunch, dinner, at home, or out.
"D o you ever feel that instead of you having control of your appetite, it has control of you? We all do from time to time, and for some of us, it can be a constant, daily struggle. But fortunately, it doesn't have to be that way. Learning to curb your appetite naturally is the key to safe, effective weight maintenance and weight loss. The following are 11 situations that affect our appetite and tips on how we can overcome the struggle:
The type of music you listen to while eating can have an effect on your appetite. A study done at the Johns Hopkins Medical Institutions Clinic suggests that people who listen to fast music while they dine take more and larger forkfuls of food per minute (about five forkfuls) than those who listen to slow music (about four forkfuls). People who chewed to quick rhythms were also more likely to finish their food and request seconds.
When eating at home, make sure that any music that's playing is slow. If you're in a restaurant that's playing fast music, order a low-calorie dish that takes a long time to eat, such as a main-dish pasta or pasta with marinara sauce. And be sure to put your fork down between bites.
Get plenty of sleep. Research indicates that when your body is suffering from sleep deficit, the appetite gets stimulated. When you skimp on sleep, your defenses may be down, leading you to reach for "comfort" foods, such as a hot sticky bun and a glass of chocolate milk. During those times that you are sleep-deprived, think about what you're grabbing to eat before you start digging in.
If you tend to eat more than usual at certain times in your menstrual cycle, you're not alone. Studies from the University of Minnesota in St. Paul and the University of British Columbia in Vancouver have confirmed that women get hungrier during the two weeks following ovulation (usually days 14 to 28 of the menstrual cycle). That's when the body's metabolic rate climbs-probably in response to an increased secretion of the hormone progesterone-------which means you burn calories faster and your body calls for more.
Don't deprive yourself and completely lose control later on. Keep portion sizes moderate. Learn to keep "danger" foods out of the house. The availability of your favorite snack foods can create cravings. It may help to keep track of your daily intake. Many researchers have found that dieters who keep a food journal are more successful than those who don't in keeping weight off for good.
According to studies conducted at Georgia State University in Atlanta, researchers found that when participants ate with others, they downed an average of 44 percent more calories and fat overall than when they ate alone. In addition, when the number of table mates increased, so did the amount of food eaten-whether at breakfast, lunch, dinner, at home, or out.
Pay attention to your body's hunger signals. From time to time, you may have to eat when you're really not hungry. Take a few seconds to check your hunger level and choose what and how much to eat accordingly.
Learn to savor every bite; you may find you're satisfied with less. So often we eat on the run and never really enjoy our food. Your brain needs 20 minutes to register that you're full, so eat at a moderate pace and pause between bites and courses. Focus especially on the first three bites. After that, the excitement of eating will begin to slowly subside, and you'll probably be content with a smaller portion.
There are a couple of herbs, such as fennel and yerba mate, that are used as an appetite suppressant, but most experts do not believe in using herbs or vitamins to lose weight. According to Phyllis A. Balch, CNC., a leading nutritional counselor and co-author with James F. Balch, MD, of *Prescription for Nutritional Healing* (Avery Publishing Group, 1998), "It's really just a matter of eating the right foods." Foods that are packed with fiber-mostly fresh fruits and vegetables, grain, and legumes-also cut down on your appetite. High-fiber foods tend to have more texture than their low-fiber counterparts, which may account for their high-chewing satisfaction. High-fiber cereals also fill you up without a lot of calories.
Sweet potatoes have a naturally rich taste and creamy texture. They're delicious plain, unlike baked potatoes which cry out for butter or sour cream. Oranges are great because they come with the fiber intact, therefore they're more filling than orange juice. In addition, an orange has only 73 calories while a cup of OJ has 120.
Beware of high-fat foods. Since they please the palate, they also will rev up your appetite. Instead of an afternoon candy bar, have a low-fat option handy, such as a few fig bars or a handful or dried fruit. Go for variety as well. If your meals have become boring, you may overeat in the desire to get more satisfaction from your food. Try exotic fruits and vegetables for a change.
Whether it's a dash of hot-pepper sauce or a diced jalape�o pepper, spicy foods raise your metabolism and burn slightly more calories than foods. The active ingredient is a compound called *capsaicin*, which speeds metabolism naturally. Salsa is great to use because it's so versatile. Try it instead of mayonnaise on sandwiches or as a dip for vegetables, toss it on baked potatoes or in salads, and drizzle it over an omelet. Try spicy herb teas, and experiment with ginger, hot yellow mustard, horseradish, and hot Chile sauce.
As we have discovered, there are many ways to naturally curb your appetite. Being aware is the key. For example, learn to distract yourself by drinking water or chewing gum while preparing food to discourage you from nibbling on the fixings. And this may sound obvious, but before you eat, ask yourself, "Am I really hungry?" You may be eating for other reasons.
Once we learn to be aware of our surroundings including music, decor, and our motivations for eating, then we will be able to naturally, safely, and successfully curb our appetites.
The type of music you listen to while eating can have an effect on your appetite. A study done at the Johns Hopkins Medical Institutions Clinic suggests that people who listen to fast music while they dine take more and larger forkfuls of food per minute (about five forkfuls) than those who listen to slow music (about four forkfuls). People who chewed to quick rhythms were also more likely to finish their food and request seconds.
When eating at home, make sure that any music that's playing is slow. If you're in a restaurant that's playing fast music, order a low-calorie dish that takes a long time to eat, such as a main-dish pasta or pasta with marinara sauce. And be sure to put your fork down between bites.
Get plenty of sleep. Research indicates that when your body is suffering from sleep deficit, the appetite gets stimulated. When you skimp on sleep, your defenses may be down, leading you to reach for "comfort" foods, such as a hot sticky bun and a glass of chocolate milk. During those times that you are sleep-deprived, think about what you're grabbing to eat before you start digging in.
If you tend to eat more than usual at certain times in your menstrual cycle, you're not alone. Studies from the University of Minnesota in St. Paul and the University of British Columbia in Vancouver have confirmed that women get hungrier during the two weeks following ovulation (usually days 14 to 28 of the menstrual cycle). That's when the body's metabolic rate climbs-probably in response to an increased secretion of the hormone progesterone-------which means you burn calories faster and your body calls for more.
Don't deprive yourself and completely lose control later on. Keep portion sizes moderate. Learn to keep "danger" foods out of the house. The availability of your favorite snack foods can create cravings. It may help to keep track of your daily intake. Many researchers have found that dieters who keep a food journal are more successful than those who don't in keeping weight off for good.
According to studies conducted at Georgia State University in Atlanta, researchers found that when participants ate with others, they downed an average of 44 percent more calories and fat overall than when they ate alone. In addition, when the number of table mates increased, so did the amount of food eaten-whether at breakfast, lunch, dinner, at home, or out.
"D o you ever feel that instead of you having control of your appetite, it has control of you? We all do from time to time, and for some of us, it can be a constant, daily struggle. But fortunately, it doesn't have to be that way. Learning to curb your appetite naturally is the key to safe, effective weight maintenance and weight loss. The following are 11 situations that affect our appetite and tips on how we can overcome the struggle:
The type of music you listen to while eating can have an effect on your appetite. A study done at the Johns Hopkins Medical Institutions Clinic suggests that people who listen to fast music while they dine take more and larger forkfuls of food per minute (about five forkfuls) than those who listen to slow music (about four forkfuls). People who chewed to quick rhythms were also more likely to finish their food and request seconds.
When eating at home, make sure that any music that's playing is slow. If you're in a restaurant that's playing fast music, order a low-calorie dish that takes a long time to eat, such as a main-dish pasta or pasta with marinara sauce. And be sure to put your fork down between bites.
Get plenty of sleep. Research indicates that when your body is suffering from sleep deficit, the appetite gets stimulated. When you skimp on sleep, your defenses may be down, leading you to reach for "comfort" foods, such as a hot sticky bun and a glass of chocolate milk. During those times that you are sleep-deprived, think about what you're grabbing to eat before you start digging in.
If you tend to eat more than usual at certain times in your menstrual cycle, you're not alone. Studies from the University of Minnesota in St. Paul and the University of British Columbia in Vancouver have confirmed that women get hungrier during the two weeks following ovulation (usually days 14 to 28 of the menstrual cycle). That's when the body's metabolic rate climbs-probably in response to an increased secretion of the hormone progesterone-------which means you burn calories faster and your body calls for more.
Don't deprive yourself and completely lose control later on. Keep portion sizes moderate. Learn to keep "danger" foods out of the house. The availability of your favorite snack foods can create cravings. It may help to keep track of your daily intake. Many researchers have found that dieters who keep a food journal are more successful than those who don't in keeping weight off for good.
According to studies conducted at Georgia State University in Atlanta, researchers found that when participants ate with others, they downed an average of 44 percent more calories and fat overall than when they ate alone. In addition, when the number of table mates increased, so did the amount of food eaten-whether at breakfast, lunch, dinner, at home, or out.
Pay attention to your body's hunger signals. From time to time, you may have to eat when you're really not hungry. Take a few seconds to check your hunger level and choose what and how much to eat accordingly.
Learn to savor every bite; you may find you're satisfied with less. So often we eat on the run and never really enjoy our food. Your brain needs 20 minutes to register that you're full, so eat at a moderate pace and pause between bites and courses. Focus especially on the first three bites. After that, the excitement of eating will begin to slowly subside, and you'll probably be content with a smaller portion.
There are a couple of herbs, such as fennel and yerba mate, that are used as an appetite suppressant, but most experts do not believe in using herbs or vitamins to lose weight. According to Phyllis A. Balch, CNC., a leading nutritional counselor and co-author with James F. Balch, MD, of *Prescription for Nutritional Healing* (Avery Publishing Group, 1998), "It's really just a matter of eating the right foods." Foods that are packed with fiber-mostly fresh fruits and vegetables, grain, and legumes-also cut down on your appetite. High-fiber foods tend to have more texture than their low-fiber counterparts, which may account for their high-chewing satisfaction. High-fiber cereals also fill you up without a lot of calories.
Sweet potatoes have a naturally rich taste and creamy texture. They're delicious plain, unlike baked potatoes which cry out for butter or sour cream. Oranges are great because they come with the fiber intact, therefore they're more filling than orange juice. In addition, an orange has only 73 calories while a cup of OJ has 120.
Beware of high-fat foods. Since they please the palate, they also will rev up your appetite. Instead of an afternoon candy bar, have a low-fat option handy, such as a few fig bars or a handful or dried fruit. Go for variety as well. If your meals have become boring, you may overeat in the desire to get more satisfaction from your food. Try exotic fruits and vegetables for a change.
Whether it's a dash of hot-pepper sauce or a diced jalape�o pepper, spicy foods raise your metabolism and burn slightly more calories than foods. The active ingredient is a compound called *capsaicin*, which speeds metabolism naturally. Salsa is great to use because it's so versatile. Try it instead of mayonnaise on sandwiches or as a dip for vegetables, toss it on baked potatoes or in salads, and drizzle it over an omelet. Try spicy herb teas, and experiment with ginger, hot yellow mustard, horseradish, and hot Chile sauce.
As we have discovered, there are many ways to naturally curb your appetite. Being aware is the key. For example, learn to distract yourself by drinking water or chewing gum while preparing food to discourage you from nibbling on the fixings. And this may sound obvious, but before you eat, ask yourself, "Am I really hungry?" You may be eating for other reasons.
Once we learn to be aware of our surroundings including music, decor, and our motivations for eating, then we will be able to naturally, safely, and successfully curb our appetites.
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