Wednesday, January 28, 2009
Friday, October 31, 2008
How to relieve your sinuses quickly and naturally
As a woodworker and a guy with basic allergies, I often get sawdust into my nose and have extreme sinus issues. A sinus infection and sinus pain is caused by an inflammation and congestion of the mucus in your nasal passages. Sinus affect a ton of people every day and lead to worse cases of infection if not treated. You get a sinus infection because an irritant, such as pollen or dust, gets into your nose and causes your body to create a lot of mucus to get it out. When this happens, you get terrible headaches, sneeze, get a runny nose, and feel severe pain behind your eyes, upper jaw and facial bones. You also get a lot of drainage that leads to coughing. I have found how to naturally and quickly get rid of sinus pain and you can as well by following these steps.
RELIEVE THE SINUS PAIN WITH HOT WATER AND PRESSURE: If you want to immediately relieve your sinus pain, go to the bathroom and get a washcloth or towel. Run this under hot water for few minutes, not scalding hot, but above warm and hot enough so that you can touch the water and not burn yourself. Take the hot water-soaked towel and push it against the area of your face just beneath your eyes and on your forehead. This is where the main sinuses are located, and they are filled with mucus right now that is giving you the pressure and pain. You want to push moderately hard so that you can feel a change in pressure in your face. This may hurt a little, but it is worth it in the end result. You of course do not want to push too hard, but push moderately and let the heat and pressure work for you. You want to repeat this at least 5-6 times or until you can feel the congestion loosening. The reason for doing this is to actually loosen up the congestion in your head that is causing the pain. The hot water and the pressure from your hands will start to breakup the mucus and help to get it moving. By doing this, you will immediately feel a change in pressure in your head.
INHALE WATER TO FLUSH YOUR NASAL CAVITY: The second thing to do to get immediate relief is to blow your nose and get out any mucus you can. If you can not blow out anything, you will want to rinse your nasal passages with some water first. It is best to use saline water for this, but if you are at work or need fast relief, plain tap water works really well and quickly! You want to cup some water in your hand, tilt your head horizontally and literally inhale the water into one nostril. YES, I SAID INHALE THE WATER. This will get you wet, but it will also clear up your passages. It feels weird doing this at first, and you may cough, but it is natural, and you will get used to it. Repeat doing this with your other nostril. The reason for doing this is to actually force the cleansing of your nasal passages. You have a build-up of mucus that needs to get out of your nasal passages, so that you can get the inflammation down. Rinsing this out is extremely effective to wash away irritants, mucus, and bacteria.
BLOW YOUR NOSE: Now you should be able to blow your nose and get a lot of the mucus that was causing the congestion and pressure out of your head. Hopefully you were able to get enough out to help relieve your sinus pressure. The irritation probably is still in your nasal cavity, and if you have allergies, you will quickly get inflamed again, so we have to go to the store now and get some more products to help us prevent this pain - naturally!
PREVENTION - NASAL IRRIGATION SYSTEM: Now that you are feeling a little better, go to the store and get some more natural products to help you do this daily and prevent the sinus problems you have. I highly recommend the use of a saline nasal irrigation system, or a neti-pot. Either system will work, and this is basically a more advanced way of "inhaling water" to help you cleanse your system. Some people prefer Neti-Pots, I prefer a nasal wash system that has a squeeze bottle. Either one will work. Read the ingredients, as we want to get saline water only without a lot of other chemicals. The other chemicals only dry out your passages and make them worse! Stick to a saline nasal wash system. You can actually make your own nasal wash solution at home by mixing 1-teaspoon of sea salt and 1/2-teaspoon or a pinch or baking soda into 8oz. of warm water. Use these systems as directed.
PREVENTION - KILL BACTERIA NATURALLY with Xylitol: I highly recommend that the next product you purchase is a second nasal wash product called Xlear. This is a natural nasal wash aid that contains Xylitol. Xylitol is a sugar found in fruits and vegetables that actually prevents bacteria from attaching to the mucus in your nose and throat. This helps to keep bacteria and allergens clear of your mucus lining. I usually spray this into my nose after I have irrigated my nasal passages.
PREVENTION - 500mg Quercetin: To help naturally get rid of your sinus infections, start to introduce Quercetin into your diet. Quercetin is a flavanoid that has demonstrated significant anti-inflammatory properties in studies, and which also inhibits both the manufacture and release of histamine and other allergic/inflammatory mediators. By taking this instead of Benadryl, you can block allergen responses naturally.
STAY HYDRATED: You hear it all the time, but drink lots of water. Staying hydrated helps to keep the mucus in your system moving, and helps to keep it from getting congested. Be sure to drink at least 8 glasses a day. It also really helps to drink warm liquids such as warm water and tea. Coffee helps too, but it is not as effective as warm teas.
RELIEVE THE SINUS PAIN WITH HOT WATER AND PRESSURE: If you want to immediately relieve your sinus pain, go to the bathroom and get a washcloth or towel. Run this under hot water for few minutes, not scalding hot, but above warm and hot enough so that you can touch the water and not burn yourself. Take the hot water-soaked towel and push it against the area of your face just beneath your eyes and on your forehead. This is where the main sinuses are located, and they are filled with mucus right now that is giving you the pressure and pain. You want to push moderately hard so that you can feel a change in pressure in your face. This may hurt a little, but it is worth it in the end result. You of course do not want to push too hard, but push moderately and let the heat and pressure work for you. You want to repeat this at least 5-6 times or until you can feel the congestion loosening. The reason for doing this is to actually loosen up the congestion in your head that is causing the pain. The hot water and the pressure from your hands will start to breakup the mucus and help to get it moving. By doing this, you will immediately feel a change in pressure in your head.
INHALE WATER TO FLUSH YOUR NASAL CAVITY: The second thing to do to get immediate relief is to blow your nose and get out any mucus you can. If you can not blow out anything, you will want to rinse your nasal passages with some water first. It is best to use saline water for this, but if you are at work or need fast relief, plain tap water works really well and quickly! You want to cup some water in your hand, tilt your head horizontally and literally inhale the water into one nostril. YES, I SAID INHALE THE WATER. This will get you wet, but it will also clear up your passages. It feels weird doing this at first, and you may cough, but it is natural, and you will get used to it. Repeat doing this with your other nostril. The reason for doing this is to actually force the cleansing of your nasal passages. You have a build-up of mucus that needs to get out of your nasal passages, so that you can get the inflammation down. Rinsing this out is extremely effective to wash away irritants, mucus, and bacteria.
BLOW YOUR NOSE: Now you should be able to blow your nose and get a lot of the mucus that was causing the congestion and pressure out of your head. Hopefully you were able to get enough out to help relieve your sinus pressure. The irritation probably is still in your nasal cavity, and if you have allergies, you will quickly get inflamed again, so we have to go to the store now and get some more products to help us prevent this pain - naturally!
PREVENTION - NASAL IRRIGATION SYSTEM: Now that you are feeling a little better, go to the store and get some more natural products to help you do this daily and prevent the sinus problems you have. I highly recommend the use of a saline nasal irrigation system, or a neti-pot. Either system will work, and this is basically a more advanced way of "inhaling water" to help you cleanse your system. Some people prefer Neti-Pots, I prefer a nasal wash system that has a squeeze bottle. Either one will work. Read the ingredients, as we want to get saline water only without a lot of other chemicals. The other chemicals only dry out your passages and make them worse! Stick to a saline nasal wash system. You can actually make your own nasal wash solution at home by mixing 1-teaspoon of sea salt and 1/2-teaspoon or a pinch or baking soda into 8oz. of warm water. Use these systems as directed.
PREVENTION - KILL BACTERIA NATURALLY with Xylitol: I highly recommend that the next product you purchase is a second nasal wash product called Xlear. This is a natural nasal wash aid that contains Xylitol. Xylitol is a sugar found in fruits and vegetables that actually prevents bacteria from attaching to the mucus in your nose and throat. This helps to keep bacteria and allergens clear of your mucus lining. I usually spray this into my nose after I have irrigated my nasal passages.
PREVENTION - 500mg Quercetin: To help naturally get rid of your sinus infections, start to introduce Quercetin into your diet. Quercetin is a flavanoid that has demonstrated significant anti-inflammatory properties in studies, and which also inhibits both the manufacture and release of histamine and other allergic/inflammatory mediators. By taking this instead of Benadryl, you can block allergen responses naturally.
STAY HYDRATED: You hear it all the time, but drink lots of water. Staying hydrated helps to keep the mucus in your system moving, and helps to keep it from getting congested. Be sure to drink at least 8 glasses a day. It also really helps to drink warm liquids such as warm water and tea. Coffee helps too, but it is not as effective as warm teas.
How to use natural supplements to help keep your joints healthy
My dad has rheumatoid arthritis, which destroys your joints, bones and cartlidge. It is very nasty, and deforms you terribly. Luckily my dad is on very strong medication, but he still has limited range or motion, and all kinds or side-effect issues from the medication. Joint-health is extremely important to EVERYONE, whether you are active or not. I have been learning a lot about joint care, and I want to address the over-the counter supplements you can introduce to your diet to help maintain good joint health.
THREE MOST IMPORTANT NATURAL SUPPLEMENTS FOR JOINT HEALTH: In all of the research I have done and finding from doctor reports that are helping my dad, there are three top natural supplements that commonly come up for taking care of joint health, and which should be included in your daily diet to help maintain joint health. These supplements are Glucosamine, Chondroitin and MSM. Glucosamine is important because it helps to stimulates the formation and repair of cartilage. Glucosamine also helps to promote joint comfort and flexibility as it is used more often. Chondroitin is the material in your cartilage that helps to retain water and keep your cartilage moist. Chondroitin also helps to keep your cartilage more resilient and flexible as it is used over time. MSM is a sulfur found in the connective tissue around your joints that helps to maintain their elasticity and flexibility. MSM actually helps the body to create collagen, and aids in cartilage repair and softening of the connective tissue. You can find all three of these items in the vitamin and mineral aisle of your local grocery store or whole foods market. I would recommend going to Wal-Mart to find these, as they have a really good selection and really good prices. Sometimes you will even find some vitamins that are a combination of the above items. I would recommend buying them separately so that you can control the mg dosage you take daily.
SECONDARY SUPPLEMENTS TO TAKE FOR JOINT HEALTH: Another very important element for taking care of joint health and helping to keep down inflammation are Omega-3' s. Omega-3' s are typically found in both fish oils and flaxseed oils. It is rumored that both of these oils also help to lubricate the joints, but I have not found any real conflusive data to suppor this, so i can not verify this. OMEGA-3's however, are clinically proven to help reduce inflammation, and so can help with mobility of joints and also reduce inflammation. If you are allergic to fish oil, substitute organic cold-pressed flaxseed oil for your OMEGA-3's. I highly recommend taking OMEGA-3's with the above mentioned supplements in Step 1. The following two items listed below have also turned up in a lot of my research, and could be used with the aboe supplements for a truly holistic joint health regime. Turmeric is a spice that has been shown to be a powerful antioxidant and inflammation stopper. It directly inhibits the enzymes that cause inflammation in the body and is especially helpful for joints, shoulders and back inflammation. SAMe is a compound that occurs naturally in the human body and helps to produce joint cartilage and maintain neural cell membranes. It can be helpful for joint mobility, joint flexibility, and joint repair.
BASIC EXERCISES TO HELP WITH JOINT HEALTH: There are a few very low impact exercises that you can also do in conjunction with taking these supplements to help with your joint health. My dad hates exercising, and most people do not have a lot of time, so I have identified a few of the simple exercises you can do to help with your joint health here. 1) Stretch as often as you can throughout the day to promote joint movement. The idea here is to not allow your joints to become immobile. Wiggle your fingers, bend your arms and knees, stand up and twist your torso if you are sitting too long. 2) Get up and go for a walk. You want to keep the blood flowing throughout your body and keep your whole body moving. If you have lower joint pain, check into some shoe supports. 3) Bend at every joint place you can think of throughout the day. Again movement is very important here.
THREE MOST IMPORTANT NATURAL SUPPLEMENTS FOR JOINT HEALTH: In all of the research I have done and finding from doctor reports that are helping my dad, there are three top natural supplements that commonly come up for taking care of joint health, and which should be included in your daily diet to help maintain joint health. These supplements are Glucosamine, Chondroitin and MSM. Glucosamine is important because it helps to stimulates the formation and repair of cartilage. Glucosamine also helps to promote joint comfort and flexibility as it is used more often. Chondroitin is the material in your cartilage that helps to retain water and keep your cartilage moist. Chondroitin also helps to keep your cartilage more resilient and flexible as it is used over time. MSM is a sulfur found in the connective tissue around your joints that helps to maintain their elasticity and flexibility. MSM actually helps the body to create collagen, and aids in cartilage repair and softening of the connective tissue. You can find all three of these items in the vitamin and mineral aisle of your local grocery store or whole foods market. I would recommend going to Wal-Mart to find these, as they have a really good selection and really good prices. Sometimes you will even find some vitamins that are a combination of the above items. I would recommend buying them separately so that you can control the mg dosage you take daily.
SECONDARY SUPPLEMENTS TO TAKE FOR JOINT HEALTH: Another very important element for taking care of joint health and helping to keep down inflammation are Omega-3' s. Omega-3' s are typically found in both fish oils and flaxseed oils. It is rumored that both of these oils also help to lubricate the joints, but I have not found any real conflusive data to suppor this, so i can not verify this. OMEGA-3's however, are clinically proven to help reduce inflammation, and so can help with mobility of joints and also reduce inflammation. If you are allergic to fish oil, substitute organic cold-pressed flaxseed oil for your OMEGA-3's. I highly recommend taking OMEGA-3's with the above mentioned supplements in Step 1. The following two items listed below have also turned up in a lot of my research, and could be used with the aboe supplements for a truly holistic joint health regime. Turmeric is a spice that has been shown to be a powerful antioxidant and inflammation stopper. It directly inhibits the enzymes that cause inflammation in the body and is especially helpful for joints, shoulders and back inflammation. SAMe is a compound that occurs naturally in the human body and helps to produce joint cartilage and maintain neural cell membranes. It can be helpful for joint mobility, joint flexibility, and joint repair.
BASIC EXERCISES TO HELP WITH JOINT HEALTH: There are a few very low impact exercises that you can also do in conjunction with taking these supplements to help with your joint health. My dad hates exercising, and most people do not have a lot of time, so I have identified a few of the simple exercises you can do to help with your joint health here. 1) Stretch as often as you can throughout the day to promote joint movement. The idea here is to not allow your joints to become immobile. Wiggle your fingers, bend your arms and knees, stand up and twist your torso if you are sitting too long. 2) Get up and go for a walk. You want to keep the blood flowing throughout your body and keep your whole body moving. If you have lower joint pain, check into some shoe supports. 3) Bend at every joint place you can think of throughout the day. Again movement is very important here.
How to work out without weights
Why would anyone want to workout without weights? Well sometimes you are too busy to workout, you are too tired when you get home, or you just do not have the time or equipment to exercise. I want to show you the most efficient way to work out without weights which will help you to build muscle, maintain muscle, and help you to stay fit. i organized the steps into simple workouts you can do without weights and still get results:
DO NOT KNOCK IT UNTIL YOU TRY IT: When I was younger and played soccer and ran track, we did gruelling exercises to stay in shape and to stay competitive on the field. We used to work out in the gym and use weights in our routine, but it was always the calisthenic training that killed me and really produced amazing results. Do the exercises I list below and use the tips while doing them to help construct a routine that works for you. ALWAYS STRETCH FIRST BEFORE DOING ANY OF THE EXERCISES BELOW.
DEEP KNEE BENDS: This exercise works your entire leg and helps to strengthen your thighs, hips, and glutes. HOW TO DO IT: With your feet about shoulder width apart, grab on to the edge of a desk or table that is waist high. Look up at the ceiling, and slowly bend your knees and lower body until your butt is just about touching the floor. You want to think of this as a squat, only you are going lower than the 90 degree angle your body forms with the floor. Slowly standup again using only your legs to lift you, keep your heals on the floor and do as many as you can. For variation you can place your feet wider or closer together, or do them one leg at a time.
CALF RAISES: This exercise works your calves and really defines them if you do them a lot. You can do these on steps, or while standing on a low ledge or platform. Put your toes on the edge of a step or platform, and then lower your heals down below the step, hold for a few seconds, then raise up on your toes as high as possible. You should feel your calf contract and stretch when you do this. Lower and repeat. Remember to try and flex the muscle as you do this.
CHINUPS and PULLUPS: The military has been doing this for years, and I have not seen any wimps in the military. Doing both chin ups and pull-ups is great for building up your back, shoulders, and biceps. Grab a bar with an under hand grip and hang all the way down. Pull yourself up until your chest hits the bar then lower yourself all the way back down. Remember to do this slowly and to try to flex while doing this. You can also do this try with an overhand grip, or do it with only one arm at a time.
PUSH UP: Another great exercise for getting nice strength results without using weights are push ups. Push Ups will help you develop your chest, shoulders and triceps. Lie face down on the floor with your hands about shoulder width apart and palms facing the floor. Push-up until your arms are straight, lower and repeat for reps. To work your triceps, move your hands closer together, to work your shoulders and chest more, mover your hands farther apart.
DIPS: This is another great exercise for working your triceps and your back. To do a dip, find a chair or a bench that you can prop yourself up against. Now turn with your back to the chair or the bench and grip the edge of the chair or bench. You want to keep your feet flat on the floor and raise and lower yourself above and below the chair.
CRUNCHES: Everyone wants to have a nice six-pack. It takes a lot of core training and a proper diet to achieve a great looking set of abs, but you can get started by doing some crunches and flexing your stomach muscles as you do a crunch. Lie on your back with your legs bent and your heals close to your butt, put your chin on your chest and your hands behind your head, or behind your ears. You want to bring your head and upper back off the ground, but keep your lower back on the ground. You are only doing 1/3 a sit-up, or crunching your abs. As you come up and feel your abs get tight, flex them and hold for a 6 second count, then relax and lie back on the floor. Repeat as many times as you can.
HYPER EXTENSIONS: This is a great low impact exercise for making your back stronger. Place a chair near a bed, and shove your legs in between your mattress. Now lie on the chair with your hips on the chair and your upper body suspended in air hanging off the chair. Put your hands behind your head and bend forward at the waist as far as you can, raise back up until your back is straight and repeat.
GRIP STRENGTH: A great way to increase your grip and strengthen your forearms is to squeeze a hard rubber ball or grip strengthening trainer. Squeeze as hard as you can, then relax your hand. Repeat until tired.
DO NOT KNOCK IT UNTIL YOU TRY IT: When I was younger and played soccer and ran track, we did gruelling exercises to stay in shape and to stay competitive on the field. We used to work out in the gym and use weights in our routine, but it was always the calisthenic training that killed me and really produced amazing results. Do the exercises I list below and use the tips while doing them to help construct a routine that works for you. ALWAYS STRETCH FIRST BEFORE DOING ANY OF THE EXERCISES BELOW.
DEEP KNEE BENDS: This exercise works your entire leg and helps to strengthen your thighs, hips, and glutes. HOW TO DO IT: With your feet about shoulder width apart, grab on to the edge of a desk or table that is waist high. Look up at the ceiling, and slowly bend your knees and lower body until your butt is just about touching the floor. You want to think of this as a squat, only you are going lower than the 90 degree angle your body forms with the floor. Slowly standup again using only your legs to lift you, keep your heals on the floor and do as many as you can. For variation you can place your feet wider or closer together, or do them one leg at a time.
CALF RAISES: This exercise works your calves and really defines them if you do them a lot. You can do these on steps, or while standing on a low ledge or platform. Put your toes on the edge of a step or platform, and then lower your heals down below the step, hold for a few seconds, then raise up on your toes as high as possible. You should feel your calf contract and stretch when you do this. Lower and repeat. Remember to try and flex the muscle as you do this.
CHINUPS and PULLUPS: The military has been doing this for years, and I have not seen any wimps in the military. Doing both chin ups and pull-ups is great for building up your back, shoulders, and biceps. Grab a bar with an under hand grip and hang all the way down. Pull yourself up until your chest hits the bar then lower yourself all the way back down. Remember to do this slowly and to try to flex while doing this. You can also do this try with an overhand grip, or do it with only one arm at a time.
PUSH UP: Another great exercise for getting nice strength results without using weights are push ups. Push Ups will help you develop your chest, shoulders and triceps. Lie face down on the floor with your hands about shoulder width apart and palms facing the floor. Push-up until your arms are straight, lower and repeat for reps. To work your triceps, move your hands closer together, to work your shoulders and chest more, mover your hands farther apart.
DIPS: This is another great exercise for working your triceps and your back. To do a dip, find a chair or a bench that you can prop yourself up against. Now turn with your back to the chair or the bench and grip the edge of the chair or bench. You want to keep your feet flat on the floor and raise and lower yourself above and below the chair.
CRUNCHES: Everyone wants to have a nice six-pack. It takes a lot of core training and a proper diet to achieve a great looking set of abs, but you can get started by doing some crunches and flexing your stomach muscles as you do a crunch. Lie on your back with your legs bent and your heals close to your butt, put your chin on your chest and your hands behind your head, or behind your ears. You want to bring your head and upper back off the ground, but keep your lower back on the ground. You are only doing 1/3 a sit-up, or crunching your abs. As you come up and feel your abs get tight, flex them and hold for a 6 second count, then relax and lie back on the floor. Repeat as many times as you can.
HYPER EXTENSIONS: This is a great low impact exercise for making your back stronger. Place a chair near a bed, and shove your legs in between your mattress. Now lie on the chair with your hips on the chair and your upper body suspended in air hanging off the chair. Put your hands behind your head and bend forward at the waist as far as you can, raise back up until your back is straight and repeat.
GRIP STRENGTH: A great way to increase your grip and strengthen your forearms is to squeeze a hard rubber ball or grip strengthening trainer. Squeeze as hard as you can, then relax your hand. Repeat until tired.
How to calculate your resting metabolic rate (RMR)
Your Resting Metabolic Rate (RMR) is the rate at which you burn energy or calories at rest, and can help you to estimate weight loss . This is sometimes also confused with your Basal Metabolic Rate or (BMR). This is the minimum number of calories your body needs to support biological functions such as breathing, heartbeat, vital organ function, body temperature, and homeostasis in a resting state. Most people require 1,200 to 2,400 calories per day. The remaining calories are burned by physical activity. By calculating your RMR and your activity level, you can estimate how many calories your body will burn per day and adjust them to achieve your goal, to maintain, lose, or gain weight. Here is how you can calculate your Resting Metabolic rate:
Resting Metabolic Rate Equation: The equation below will give you the rate at which you burn calories a day while at rest. RMR = 9.99(WEIGHT in Kilograms) + 6.25(HEIGHT in centimeters) - 4.92(AGE in years) + 166(GENDER)-161 Write this equation out on a piece of paper, since we will be using this to determine our RMR. We will follow the next steps to fill in the variables in this equation.
So the first thing to do is to figure out what your WEIGHT in Kilograms is. To do this, stand on your scale and get your WEIGHT in pounds. Now you want to take your WEIGHT in pounds and divide it by 2.2 to get your weight in kilograms. Take this number and write it into the "WEIGHT in Kilograms" part of the equation in Step 1. FOR EXAMPLE: I weight 175 pounds, so my WEIGHT in kilograms would be 175/2.2 = 79.545 So my equation would look like this so far: RMR = 9.99(79.545) + 6.25(HEIGHT in centimeters) - 4.92(AGE in years) + 166(GENDER)-161
The next step is to now measure your Height in centimeters. To do this get out your measuring tape and measure your height in inches. Once you have your height in inches, multiply that number by 2.54. Now put that number into the "HEIGHT in centimeters" part of the equation. FOR EXAMPLE: I am 6 feet tall or 72" inches tall, so my HEIGHT in centimeters would be 72 * 2.54 = 182.88 centimeters So my equation would look like this so far: RMR = 9.99(79.545) + 6.25(182.88) - 4.92(AGE in years) + 166(GENDER)-161
The third step is to fill in your age in the AGE part of the equation. This is the easy step, unless you have turned 28 for third time this year. My equation now looks like this: RMR = 9.99(79.545) + 6.25(182.88) - 4.92(28) + 166(GENDER)-161
Now we have to add a number for our gender into the GENDER section of the equation. If you are a FEMALE, you will enter a 0 into the "GENDER" part of the equation. If you are a MALE, you will enter a 1 into the "GENDER" part of the equation. My equation should now look like this: RMR = 9.99(79.545) + 6.25(182.88) - 4.92(28) + 166(1)-161
Alright! We have all of our variables filled in. Now we have to do some basic math. In case you forgot how to do algebra, we want to start with all of the items in the parenthesis first, then work our way out. So we need to multiple your HEIGHT, WEIGHT, AGE, and GENDER numbers first, then do the basic addition and subtraction. FOR EXAMPLE: My equation should now look like this: RMR = 794.6545 + 1143 - 137.76 + 166 - 161
Now do the easy addition and subtraction, FOR EXAMPLE: My equation should now look like this: RMR = 1937.6545 - 137.76 + 5 RMR = 1804.8945, so I roughly burn 1804 calories per day while at rest.
Step8SO WHAT DOES THIS ALL MEAN: Your RMR is generally 60-75% of your total daily caloric expenditure, and the rest of your calories should be burned through physical activity. If you are trying to maintain your weight, lose weight, or gain weight it is important to know this number as your baseline for calorie intake and expenditure throughout the day. Use this number to then plan your physical activities to burn the proper amount of calories. You do not want to burn more calories in a day then are required by your body to maintain healthy operation, so this number is very important to understand.
Resting Metabolic Rate Equation: The equation below will give you the rate at which you burn calories a day while at rest. RMR = 9.99(WEIGHT in Kilograms) + 6.25(HEIGHT in centimeters) - 4.92(AGE in years) + 166(GENDER)-161 Write this equation out on a piece of paper, since we will be using this to determine our RMR. We will follow the next steps to fill in the variables in this equation.
So the first thing to do is to figure out what your WEIGHT in Kilograms is. To do this, stand on your scale and get your WEIGHT in pounds. Now you want to take your WEIGHT in pounds and divide it by 2.2 to get your weight in kilograms. Take this number and write it into the "WEIGHT in Kilograms" part of the equation in Step 1. FOR EXAMPLE: I weight 175 pounds, so my WEIGHT in kilograms would be 175/2.2 = 79.545 So my equation would look like this so far: RMR = 9.99(79.545) + 6.25(HEIGHT in centimeters) - 4.92(AGE in years) + 166(GENDER)-161
The next step is to now measure your Height in centimeters. To do this get out your measuring tape and measure your height in inches. Once you have your height in inches, multiply that number by 2.54. Now put that number into the "HEIGHT in centimeters" part of the equation. FOR EXAMPLE: I am 6 feet tall or 72" inches tall, so my HEIGHT in centimeters would be 72 * 2.54 = 182.88 centimeters So my equation would look like this so far: RMR = 9.99(79.545) + 6.25(182.88) - 4.92(AGE in years) + 166(GENDER)-161
The third step is to fill in your age in the AGE part of the equation. This is the easy step, unless you have turned 28 for third time this year. My equation now looks like this: RMR = 9.99(79.545) + 6.25(182.88) - 4.92(28) + 166(GENDER)-161
Now we have to add a number for our gender into the GENDER section of the equation. If you are a FEMALE, you will enter a 0 into the "GENDER" part of the equation. If you are a MALE, you will enter a 1 into the "GENDER" part of the equation. My equation should now look like this: RMR = 9.99(79.545) + 6.25(182.88) - 4.92(28) + 166(1)-161
Alright! We have all of our variables filled in. Now we have to do some basic math. In case you forgot how to do algebra, we want to start with all of the items in the parenthesis first, then work our way out. So we need to multiple your HEIGHT, WEIGHT, AGE, and GENDER numbers first, then do the basic addition and subtraction. FOR EXAMPLE: My equation should now look like this: RMR = 794.6545 + 1143 - 137.76 + 166 - 161
Now do the easy addition and subtraction, FOR EXAMPLE: My equation should now look like this: RMR = 1937.6545 - 137.76 + 5 RMR = 1804.8945, so I roughly burn 1804 calories per day while at rest.
Step8SO WHAT DOES THIS ALL MEAN: Your RMR is generally 60-75% of your total daily caloric expenditure, and the rest of your calories should be burned through physical activity. If you are trying to maintain your weight, lose weight, or gain weight it is important to know this number as your baseline for calorie intake and expenditure throughout the day. Use this number to then plan your physical activities to burn the proper amount of calories. You do not want to burn more calories in a day then are required by your body to maintain healthy operation, so this number is very important to understand.
Thursday, October 30, 2008
How to How make a great tasting whey protein shake / smoothie
If you have a regular workout routing, are trying to stay in shape, or are trying to build muscle, chances are that you are taking some type of whey protein product. I have tried a lot of different whey protein products, but my biggest complaint has always been the chalky taste. Here is how to make a really delicious and healthy whey protein shake / smoothie.
The first thing you need to do is place your whey protein, glutamine, strawberries, milk, ice cream, honey, and blender on the table or counter.
Pour 1 cup of milk into the blender.
Take three scoops of low-fat ice-cream and add them to the blender as well.
Take out three frozen strawberries and put them on your cutting board. Cut the stem and leafs off.
Drop your frozen strawberries into the blender with the milk and ice cream.
Open up your Strawberry Whey protein and add one full scoop (provided in the can) into the blender. I use XTREME PRO PLEX strawberry flavored Whey protein. It tastes great, but you can use your favorite strawberry whey protein for this step.
Open up your glutamine powder, and add a small tablespoon or 1 full scoop (from the can) into the blender. Glutamine powder helps your muscles recover faster from stress and injury. I like to add it.
Drizzle in about 1 tsp of honey over everything.
OPTIONAL STEP: At this point, you can also add about 1 tbsp of flaxseed oil as well. This is optional however.
Put 5-6 ice cubes into the blender as well.
Blend all of this up for about 10-15 seconds. Check to make sure that everything is all chopped up. If not, blend for another 5-8 seconds.
Pour your Whey protein shake/ smoothie into a glass and enjoy!
The first thing you need to do is place your whey protein, glutamine, strawberries, milk, ice cream, honey, and blender on the table or counter.
Pour 1 cup of milk into the blender.
Take three scoops of low-fat ice-cream and add them to the blender as well.
Take out three frozen strawberries and put them on your cutting board. Cut the stem and leafs off.
Drop your frozen strawberries into the blender with the milk and ice cream.
Open up your Strawberry Whey protein and add one full scoop (provided in the can) into the blender. I use XTREME PRO PLEX strawberry flavored Whey protein. It tastes great, but you can use your favorite strawberry whey protein for this step.
Open up your glutamine powder, and add a small tablespoon or 1 full scoop (from the can) into the blender. Glutamine powder helps your muscles recover faster from stress and injury. I like to add it.
Drizzle in about 1 tsp of honey over everything.
OPTIONAL STEP: At this point, you can also add about 1 tbsp of flaxseed oil as well. This is optional however.
Put 5-6 ice cubes into the blender as well.
Blend all of this up for about 10-15 seconds. Check to make sure that everything is all chopped up. If not, blend for another 5-8 seconds.
Pour your Whey protein shake/ smoothie into a glass and enjoy!
How to increase testosterone naturally
Testosterone is the fundamental hormone needed to increase muscle mass and muscle stamina. A great workout program, strict dedication to your workout routine, and discipline will all help you gain the results you need in the gym and to help you reach your fitness goals - however, increasing your testosterone naturally will helps the process. I am not by any means endorsing the use of steroids or other artificial/illegal chemicals, but I do want to share the knowledge about natural ways to boost your testosterone to help you achieve your fitness goals. Here is how to do it.
Learn to eat 6 meals a day instead of three. Yeah, everyone who is working out or has a fitness routine has heard this, but how many people actually stick to it. It is very hard to do, and you have to train yourself to eat 6 meals every 2-3 hours instead of three massive one. By doing this, you naturally regulate your hormonal processes and regulate your metabolism by keeping them from fluctuating or decreasing.
Believe it or not, but the most important macro nutrient to consume in order to raise your testosterone is fat. Fat has influence on every hormonal process in the body and regulate your hormonal processes. Healthy mono saturated fats are the key to everyone's hormonal health. Essential Fatty Acids from sources such as peanuts, avocados, fish and healthy oils like flax seed, olive and canola are a great way to naturally boost testosterone levels.
Increase your dietary intake of cruciferous vegetables. Broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts have all been shown to dramatically reduce estrogen levels, thereby raising testosterone. Reduce your intake of soy. Soy protein raises the body’ s levels of estrogen (the main female hormone) and this has a direct negative effect on testosterone levels.
Sleep at least 8 hours a day. Your body needs the proper amount of sleep to recover from stress and exercise. A lack of sleep contributes to cortisol production, and this will lower your testosterone levels by as much as 40% . To improve your sleep keep the bedroom cooler, avoid drinking liquids 2-3 hours before bed and use the bathroom right before going to bed.
Lower your daily stress levels around the house and at work. Identify the areas of your life that bring you stress and work on ways to relax throughout the day. When our body encounters a stressful situation, it releases cortisol which is a highly catabolic hormone that drops your testosterone levels.
Use compound exercises as the cornerstone of your workouts. Do the basics like squats, deadlifts, bench presses, rows, chin-ups, dips, lunges and military presses. This will place your muscles under the greatest amount of stress in the gym and will force your body to increase testosterone production.
Limit your consumption of alcohol. Alcohol should only be consumed in moderation, so now you have yet another physical excuse for only having a beer or two a week. Alcohol has a dramatic effect on testosterone levels, so try to limit your drinking behavior.
Increase your sex life. Sexual stimulation causes the body to increase the production of oxytocin, endorphin production, and raises testosterone. It is ideal to have sex at least once a week to maintain high testosterone levels. Testosterone levels will drop rapidly if you have been sexually inactive for over a week.
Take the following natural supplements to help aid in the production of testosterone. ZMA: ZMA is the most well known testosterone booster combining three natural vitamins and minerals into one capsule; Zinc, Magnesium aspartate and Vitamins B6. The combination of these three vitamins and minerals when taken as directed, will naturally promote testosterone production and increase levels enough to help improve your fitness goals. Tribulus Terrestris is another well known supplement on the market for raising testosterone levels. Terestris technically elevates the Leutenizing Hormone (LH), which stimulates testosterone production in the testes.
Learn to eat 6 meals a day instead of three. Yeah, everyone who is working out or has a fitness routine has heard this, but how many people actually stick to it. It is very hard to do, and you have to train yourself to eat 6 meals every 2-3 hours instead of three massive one. By doing this, you naturally regulate your hormonal processes and regulate your metabolism by keeping them from fluctuating or decreasing.
Believe it or not, but the most important macro nutrient to consume in order to raise your testosterone is fat. Fat has influence on every hormonal process in the body and regulate your hormonal processes. Healthy mono saturated fats are the key to everyone's hormonal health. Essential Fatty Acids from sources such as peanuts, avocados, fish and healthy oils like flax seed, olive and canola are a great way to naturally boost testosterone levels.
Increase your dietary intake of cruciferous vegetables. Broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts have all been shown to dramatically reduce estrogen levels, thereby raising testosterone. Reduce your intake of soy. Soy protein raises the body’ s levels of estrogen (the main female hormone) and this has a direct negative effect on testosterone levels.
Sleep at least 8 hours a day. Your body needs the proper amount of sleep to recover from stress and exercise. A lack of sleep contributes to cortisol production, and this will lower your testosterone levels by as much as 40% . To improve your sleep keep the bedroom cooler, avoid drinking liquids 2-3 hours before bed and use the bathroom right before going to bed.
Lower your daily stress levels around the house and at work. Identify the areas of your life that bring you stress and work on ways to relax throughout the day. When our body encounters a stressful situation, it releases cortisol which is a highly catabolic hormone that drops your testosterone levels.
Use compound exercises as the cornerstone of your workouts. Do the basics like squats, deadlifts, bench presses, rows, chin-ups, dips, lunges and military presses. This will place your muscles under the greatest amount of stress in the gym and will force your body to increase testosterone production.
Limit your consumption of alcohol. Alcohol should only be consumed in moderation, so now you have yet another physical excuse for only having a beer or two a week. Alcohol has a dramatic effect on testosterone levels, so try to limit your drinking behavior.
Increase your sex life. Sexual stimulation causes the body to increase the production of oxytocin, endorphin production, and raises testosterone. It is ideal to have sex at least once a week to maintain high testosterone levels. Testosterone levels will drop rapidly if you have been sexually inactive for over a week.
Take the following natural supplements to help aid in the production of testosterone. ZMA: ZMA is the most well known testosterone booster combining three natural vitamins and minerals into one capsule; Zinc, Magnesium aspartate and Vitamins B6. The combination of these three vitamins and minerals when taken as directed, will naturally promote testosterone production and increase levels enough to help improve your fitness goals. Tribulus Terrestris is another well known supplement on the market for raising testosterone levels. Terestris technically elevates the Leutenizing Hormone (LH), which stimulates testosterone production in the testes.
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