Do you faithfully do abdominal crunches every day?

Abdominals: but still have a lower abdominal region that’s lose and flabby? Firming and toning the lower abdominals is one of the most challenging aspects of getting into shape. Why? Because most men and post-menopausal women store lots of fat there, and the problem becomes more pronounced with age. Combine that with a few pregnancies and the result is flabby lower abs. Are there ways to tone the lower abdominal muscles and eliminate that annoying “pooch”?

How to Tame Flabby Lower Abdominals: Is It a Lack of Firmness or Fat?

Some well-meaning fitness buffs assume that abdominal exercises are all that’s needed to firm up the lower abdominal region. Chances are the problem stems from a combination of poor muscle strength and too much abdominal fat. Focused abdominal exercises will only solve part of the problem.

Even if you firm up your lower abdominal region, you won’t have a six-pack if it’s covered by a layer of body fat. If you have a visible “pooch” you can grab with your hands, there’s a layer of body fat that’s making any abdominal musculature you have invisible.

Firm the Lower Abdominal Region: Attack It From Two Angles

The answer? If you have too much abdominal fat, increase the intensity of your aerobic exercise. Higher intensity workouts activate fat-burning hormones like epinephrine and growth hormone better than low or moderate-intensity exercise. Instead of doing 45 minutes of moderately intense exercise every other day, cut your aerobic workouts back to twenty or thirty minutes – and do interval training instead.

To do interval training, work out at the highest intensity you can for one minute and rest for two minutes, alternating back and forth. During high intensity intervals, you should be working so hard that you’re unable to talk or even string together a complete sentence. This burns significantly more calories than moderate-intensity exercise. The shorter time interval reduces production of cortisol, the “stress hormone” that causes fat storage. For maximal results, do high-intensity interval training every other day. Talk to your doctor before doing high-intensity exercise.

Tone Lower Abdominals Using Focused Exercises

It’s difficult to specifically target the lower abdominal region with exercises. Most people think that leg lifts tone the lower abdominals. In reality they work the hips more than the lower abdominal region. Two of the best exercises for toning lower abdominals are the hanging leg raise and reverse curls – using good form, of course.

Follow up by doing plank exercises to firm and tone the entire core region. Do three 15 rep sets of each exercise every other day for best results. Gradually increase the number of reps as you become stronger. Your lower abdominal region should burn by the last repetition. If not, you need to do a few more.

Toning Lower Abdominals: The Bottom Line?

Combine exercises with a good nutrition plan that limits processed foods and high-glycemic carbs and you should see results in six to eight weeks. Some women with flabby lower abs who have been pregnant have a condition called diastasis recti where the abdominal muscle separates. This causes a flabby, distended tummy that doesn’t respond to diet or exercise. If this applies to you, see your doctor.

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L-carnitine is an important compound is synthesized in the body of the building blocks of protein, lysine and methionine. L-carnitine used by the body’s cells Transport long chain fatty acids into the mitochondria of cells to burn to produce energy. Athletes, bodybuilders, people trying to lose weight, and people with heart failure may find L-carnitine helps.

L-carnitine is found naturally in some food sources, especially red meat, for people who are vegetarians can not eat most of L-carnitine in their diets. The body is able to synthesize sufficient amounts of these compounds when a young man, but production decreases with age. Bodybuilders and athletes the benefits of L-carnitine, for intensive physical training to put additional demands on the body’s energy needs.

L-carnitine may also be useful for people who want to lose weight because of its ability to aid in the metabolism of long chain fatty acids for energy. L-carnitine can help you lose weight because it allows people to exercise for hours before fatigue. It not only helps you burn more energy, but it also can create more muscle mass if you do weight training exercises as part of its program. People who want to use L-carnitine for weight loss should take one to two grams a day.

Another important use of L-carnitine in the treatment of heart failure. The body, the liver is the major consumer of energy. When people develop heart failure, the heart becomes starved for energy and can no longer pump enough blood to meet their own needs. Supplemental L-carnitine in combination with supplemental CoQ10 work together to provide more energy so that the heart can get stronger with each defeat. Heavy heart contractions increased ejection fraction, to better blood circulation throughout the body. People with heart failure may take two grams of L-carnitine daily in combination with 200 mg. CoQ10 to provide more energy for the heart.

Many athletes and bodybuilders take one to two grams of L-carnitine per day to increase the production of energy during periods of intense training. Since L-carnitine acts to increase energy production, many athletes prefer to take in the morning or afternoon. Taking the afternoon or evening may cause a feeling encouraged at bedtime. To reduce fatigue and increase energy with L-carnitine addition, athletes and bodybuilders may have better results and better. This enables them to improve endurance and increase muscle mass.

Some nutritionists recommend that anyone who took L-carnitine should be taken to the antioxidant alpha-lipoic acid against excess free radicals produced by metabolism of the cell increases.

Weight Gain: Taking in more calories than you burn off is the primary reason people gain weight, but the body is a complex system, and factors other than diet can affect the body’s balance and contribute to a rise in body weight. One example is medications. A number of medications including blood pressure pills, steroids and antihistamines are linked with an increase in body weight. Some people also believe that birth control pills cause weight gain. Is there any truth to this?

Birth Control Pills and Weight Gain: Is There a Link?

Interestingly, most research doesn’t support the idea that birth control pills cause weight gain. An analysis of 49 different studies looking at the issue of birth control pills and body weight didn’t show convincing evidence of a link between the two. Back in the 1960s, oral contraceptives contained higher levels of estrogen and progesterone, the primary hormones that affect the menstrual cycle. Weight gain was more of an issue then when the amount of these hormones was up to 1,000 percent higher.

Even though science doesn’t necessarily support the idea that birth control pills cause weight gain, some women notice an increase in body weight when they start taking birth control pills. In some cases, this weight gain is due to fluid retention. When women first start taking oral contraceptives, it alters levels of hormones that regulate sodium and water balance. This causes a temporary bump up in weight until things “equilibrate.” Some women notice swelling and tenderness in their legs and breasts as fluid builds up in these areas.

There is evidence that estrogen, one of the components in birth control pills, causes weight redistribution, depositing fat in the hip and thigh regions while slimming the waist and abdominal area. When women go through menopause and estrogen levels fall, they lose body fat in the hip and thigh region due to a drop in estrogen levels and gain it in their abdominal area.

The other major component in birth control pills, progesterone, can cause an increase in appetite. Birth control pills contain various types of progesterone, some of which have more activity than others. Therefore, some types of birth control pills may cause weight gain by stimulating appetite. Some research also suggests that birth control pills make women more insulin resistant, which also increases the risk of weight gain.

Preventing Weight Gain When Taking Birth Control Pills

Weight gain with birth control pills is primarily water weight for most women. The key to reducing fluid retention and weight gain is to cut back on salt, and drink more water.  Natural diuretics such as dandelion, ginger and hawthorn can reduce fluid retention, and foods like celery, eggplant and watermelon have diuretic properties. Eating more fresh fruits and vegetables in general with no added salt is helpful. Normally, fluid retention becomes less of an issue after the body adjusts to being on oral contraceptives.

Since some birth control pills have stronger progesterone activity, and progesterone can increase appetite, taking a pill with a weaker progesterone component may reduce the risk of weight gain. A birth control pill called Yaz appears less likely to cause weight gain. This may be a better choice for women with weight issues.

Eating a diet that contains higher levels of protein and fiber is important since these dietary components are more satiating and help to offset the increase in hunger that some people have while on birth control pills. Since insulin resistance is an issue for some women on oral contraceptives, it’s important to eat a diet low in processed carbs and sugar. Aerobic exercise and resistance training also increase insulin sensitivity while burning calories.

Birth Control Pills and Weight Gain: The Bottom Line?

There’s no convincing evidence that birth control pills cause weight gain other than a transient increase in water weight, but all women respond differently to medications. There may be a subset of women who do put on weight. The best way to prevent it is to eat a high protein, high fiber diet that’s low in processed carbohydrates, salt and sugar, and do regular aerobic exercise and strength training. Changing birth control pills to a formulation that has weaker progesterone activity may also help.

References:

Cochrane Database. “Effect of Birth Control Pills and Patches on Weight Gain”
The Clinical Advisor. “Metabolic effects of Progesterone”

How to lose weight cause by birth control pills

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DMAA what athletes and bodybuilders are constantly searching for a gain when it comes to sports performance and building lean body mass. Some turn to dietary and sports improving supplements to improve their athletic performance or shed body extra fat. One such supplement ingredient known as methylhexamamine or DMAA is marketed for this goal and is currently the subject of some controversy.

DMAA was initially earmarked by the drug company Eli Lilly as a attainable treatment for nasal congestion and asthma. In the event the trademark expired, it was presented as a dietary supplement in 2006 under the name Geranamine. Since that time it’s grown in popularity, especially after ephedrine, a stimulant found in some appetite suppressants and thermogenic supplements, was banned. You can find DMAA in a several sports supplements sold at fitness food stores and on the internet.

How Does DMAA Work?

DMAA has stimulant effects considerably like caffeine. Those that take it experience more energized and also have enhanced mental concentration with no the jitteriness that some people experience when they drink too much caffeine. At the exact same time, DMAA causes constriction of blood vessels and dilation of bronchioles in the lungs, that is certainly why Eli Lilly looked at it as a most likely asthma treatment method. It’s also an appetite suppressant and may result in weight loss in some people.

DMAA: The Pros and Cons

DMAA will increase mental focus and motivation and decreases the perceived effort of a workout, which can enable you to train harder. It on top of that is definitely an effective appetite suppressant and has modest thermogenic effects, that is certainly a bonus if you’re seeking to lose weight.

There are some disadvantages to taking Supplements that include DMAA. Given that it constricts blood vessels, it could increase blood pressure and heart rate. This could be problematic for individuals who have hypertension or silent heart disorder. These side effects are far more likely to be a problem for people that take excessive doses.

A study published in the Journal of Nutrition and Metabolic Insights involving 25 men observed that a sports supplement generally known as Jack3D that contained DMAA didn’t significantly increase blood pressure or resting heart rate. They additionally reported over the 10-week program of the analysis, the participants obtained a little loss in LDL-cholesterol.

Because of its vasoconstrictive results, DMAA could possibly result in erectile dysfunction. DMAA decreases production of nitric oxide, a chemical that expands blood vessels so they acquire more blood flow. Reduce level of nitric oxide is often a issue when it comes to obtaining and keeping an erection. Fortunately, not all adult males experience this side effect.

DMAA can in addition set off migraine headaches in those who are susceptible to them as a result of its vasoconstrictive results.

People that take supplements containing DMAA can feel fatigued or irritable the moment the effects wear off. Plus, some people experience nausea or stomach upset while taking it.

The Bottom Line?

Always examine a sports supplement prior to using it. This holds true for DMAA and other bodybuilding supplements sold at fitness food stores and online. A variety of sports supplements don’t have a great deal of analysis behind them, and nobody knows what the long-term effects of taking them are.

If you’re a serious athlete, keep in mind that the World Anti-Doping Agency placed DMAA on its list of banned substances in 2010. Use caution when deciding what to put into your body so you can stay fit and healthy – for the long haul.

References:

Nutraingredients.com. “Jack3D is Safe: Study”

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L-Carnosine, until quite not long ago, has been a curiosity known only to expert biochemists. Recent research have proven that this nutrient is very effective for athletes and people who demand muscular endurance; and it also has benefits for general well being, especially in slowing down the unwanted effects of getting older.

L-Carnosine is a dipeptide (two amino acids joined with each other)

L-Carnosine is created from alanine and histidine. It is located naturally in many body tissues, including muscle tissue, cardiovascular, liver, kidneys and brain, and is made in those tissues from its constituents. Supplements are commercially accessible, primarily from bodybuilding corporations.

L-Carnosine for Endurance

Known biological functions of L-carnosine include:

•  Lactic acid buffering (reduces muscle “burn”)

•   Incredibly powerful antioxidant.

•   Aldehyde scavenger

•   Prevention of glycation

•   Prevention of carbonylation

•   Neurotransmitter

•   Heavy metal chelation

The Russian scientist W.S. Gulewich proved, in 1953, that L-carnosine greatly increases chemical buffering in skeletal muscle tissue, the types you use in work out. Buffering is a course of action whereby the acid-alkali balance of the muscles is maintained, despite the fact that lactic acid production during exercise is trying to make the muscular tissues more acidic. This is critical mainly because if the muscle tissues get too acidic they won’t function.

L-Carnosine concentration, like a variety of things in the body, declines as one gets older. This can be probably the most reasons why muscular endurance decreases with age – supplementation with L-carnosine will reverse this decline to some extent.

This is just not the sole reason L-carnosine assists the muscles. The other functions are to do with the highly specialised terms utilised in the list of benefits above.

The huge amount of oxygen going through the metabolism during exercise causes damage to cellular structures by a process generally known as lipid peroxidation, which in turn creates toxic aldehydes. These, together with free radicals derived from oxygen, attack the cell membranes of the muscles.

This in turn reduces their functionality, because the cell membranes contain structures known as calcium channels (essential in muscle contraction) which are destroyed by these poisonous substances.

Carbonylation is another type of molecular damage occurring during exercise, caused by reaction of these poisonous aldehydes with proteins, rather than aided by the fatty substances in the cell membrane.

Glycation is a activity whereby body proteins, including muscle proteins, are irreversibly damaged by joining with glucose, the degree of which are elevated during work out.

L-carnosine reduces the ranges of all these types of toxic material and molecular deterioration.
In short, carnosine reduces the deterioration done to muscles at a cellular level for the duration of exercise.
This will aid progress in physical exercise because there will be less ground to generate up during rest periods. It will on top of that support training due to the fact one’s energy level will stay greater during it, and carnosine will aid in competition for exactly the same motive.

L-carnosine is within the rules and risk-free.

L-Carnosine In opposition to Aging?

This nutrient, little known up to now, is going to be the next huge supplement for those who desire to “grow old gracefully” – and slower.

L-Carnosine is known to act together with other organic antioxidants (for instance vitamin E, vitamin C, zinc and selenium) and with antioxidant enzymes for instance superoxide dismutase (SOD) and catalase. In plain English, it has antioxidant effects of its own and on top of that acts with other antioxidant substances and systems to give a benefit considerably greater than the sum of the separate effects; a phenomenon called synergy.

It additionally “mops up” other poisonous substances produced as an inevitable side effect of metabolism, such as aldehydes. These substances hurt body proteins along with the fats in cell membranes by irreversibly reacting with them to form biologically useless substances in a procedure called carbonylation.

At the same time glucose, if present in large concentration, can react with body proteins to form useless ingredients in a process called glycation.

L-carnosine blocks (or at least slows down radically) all these degenerative processes, hence slowing down the effects of aging.

Alzheimer’s and other dementias

This problem is one that scares most of us. Alzheimer’s is thought to be caused by abnormal variations of normal brain proteins named prions. The change to the abnormal condition is caused by a range of forms of deterioration to these proteins, all of which L-carnosine can prevent.

In addition, the chelating activity of L-carnosine can assist slow down Alzheimer’s as follows:

Lab studies have documented that in brains with Alzheimer’s, amount of copper, zinc and several other metals are excessive. These metals may maybe be important in the degenerative change from the normal protein (known as amyloid) to the abnormal one (named beta-amyloid).

Therefore, “mopping up” these extreme quantities of metals in the brain need to slow down Alzheimer’s. Experimental work with nerve cells has shown that, whether or not this is the way L-carnosine works, it does protect nerve cells against degenerative change of the kind found in Alzheimer’s. In short, L-carnosine protects the human brain.

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HCG Was First Discovered in the1920′s

HCG diet regime has long been around for about 50 years and has lately come into the spotlight. A lot of dieters claim that this diet regime is a life-saver, however the FDA has yet to approve it for weight loss. Although there is controversy surrounding whether it works or not, the diet is regarded as safe for those who are obese and would like to shed excess weight as well as keep the fat off

HCG is Also Used as A Testosterone Stimulating Agent For Men.

Human Chorionic Gonadotropin (hCG) is a hormone pregnant women naturally produce and is recognized to manage metabolism. The hormone was formerly available only by injection with a very thin needle. Drops that could be taken orally were just lately developed and allow it to be easier to take. Along with the hCG, a dieter need to go on a strict 500 calorie diet plan to make it work.

Several who have tried the hCG diet have claimed they have lost an average of one to two pounds per day, so rapid fat loss is possible. Diet plan suggestions for quickest achievement included getting in an abundance of fiber, which can be accomplished by increasing vegetable consumption. Drinking a lot of water is also important to rapid excess weight loss.

A diet regime of only 500 calories a day may sound like it could be hard to adhere to, but people of hCG have said that it is only challenging the 1st few days. Within a week the body adjusts so dieters experience full on this little amount of meals. The hCG causes the extra fat stored in the body to be released continuously so the body is living off quite a few more calories a day from fat. This is how the pounds will melt aside.

Earlier users of hCG have documented that soon after the weight loss plan is over they found it easy to keep the fat off. Many have mentioned that the diet plan changes their eating routines for the better. With healthier eating behavior and a regular exercise program in place there is no reason an individual should gain the weight back.

Dieters appear to claim hCG is actually a safe and great way to reduce considerable bodyweight in a short time. The FDA demands further evidence that it does in fact work for bodyweight loss before they can approve it as such. The medical community is divided. Some medical professionals may not prescribe it because it is not approved by the FDA, but many others will because it is safe and sound and they have seen good final results. Anyone who is considering this diet may want to talk it over with a medical doctor and see if it is right for him or her.

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