Butts 'n Guts

How to Live (Healthier) Longer

Could you live to be 100? How about beyond? These are bold questions no doubt! But really think about it for a moment. Think about all the extra time you'd have with family and friends. Think about all of the places you might be able to visit with those extra years in place. Or how about trying new things. There are always new and exciting inventions or products coming out each year that you would have not otherwise been around to see or use.

Yet, having all of these great ideas in mind, I have never personally spoken with someone who would care for such a long life, if good health wasn't attached.

It seems that good health is a pre-requisite. And with good reason! What you do now in regards to nutrition and exercise play the crucial role in how your body functions later in life. Everything has a consequence.

Doctor Thomas Perls M.D., M.P.H. has a way on how you might be able to calculate your own healthy life expectancy. His website is full of great information that you can use immediately to determine if you are on the right track.

In fact, Doctor Perls uses only the most medically researched material and statistics in helping your personal score be the most accurate.

This is a great way to see if you are on the right track. If some things need improving the numbers won't lie. Stay positive when you take his short quiz and remember that it's much better to catch something now that you might be able to do a little bit better. You can correct it starting today in helping better the score for your future.

How To Be Thinner

Following up on one of my earlier posts this week which spoke about how getting adequate sleep affects your health, ABC news online has now also contributed to this hot topic.

As Americans, we are a sleep deprived society. Running from here to there, work seems to blend with family/personal time and visa versa.

Most of us need between eight to eight and one half hours of slumber per night. But we are really only averaging about six.

This all of course plays into how "fit" we are. Because of how we sleep, our metabolism is now effected to a degree that mirrors starvation. In turn, this leads to an over-consumption of fatty foods and snacks, all brimming with carbohydrates. And this all happens late-night of course, when we really should be sleeping which takes this story full circle.

I know it sounds too easy! And there is nor will there ever be any substitute for healthy eating and exercise in losing weight. But to jump start your weight loss endeavors, and to have a decreased waistline make sure you hit the hay and get some well deserved rest!

Interval Training

Time is short and you are in a big hurry! You are going to the gym and, wanting a great workout, you just simply don't have sufficient time today to complete your normal routine.

Or...

You have been attacking that corner elliptical machine like the padded dummy you kicked the crap out of at your self-defense class. You go and go and go but just don't see the cardiovascular results you are looking for. You feel toned, but may not particularly look that way when facing a mirror.

Well, great news! Interval training is here and here to stay, as far as I'm concerned. It creates a sense of accountability because you are not just going through the motions. You are getting to the gym, having a killer workout, and leaving without dreading the long and boring cardio bouts you are doing.

Similarly, interval training doesn't allow your body a huge period of rest, so forget about any type of exercise plateau. Where before it might not seem like you are getting and seeing results, you will with this type of exercise.   

What does concern me though, is that not many people are aware this kind of training exists, let alone the benefits it provides. 

By personally adding interval training regiments into my clientele, I have seen tremendous results in weight reduction via a higher metabolism, and a larger amount of calories burned.

How to perform interval training is actually quite easy. Let's use our elliptical example again.

Instead of going for 45-60 minutes with a controlled, continuous pace, warm up for a few minutes and then sprint for 15 seconds for as humanly fast as you can possibly go. Then, drop back down into your steady-state pace for the other 45 seconds. Repeat.

Continue to do this until you feel you can't go any longer. By challenging yourself to do more each time, your body will continually adapt and changes will occur faster then you thought.

Benefits of Vegetables

Have you eaten your vegetables today? Most studies today, including the USDA state that as Americans, we eat far fewer then what is required of us.

Including fruits, which also play an integral role in our bodily functions, five or more servings of vegetables are required daily.

Of course going for the vegetables that taste the best, or the sweetest might be the norm for some people, but is it the right kind? The greatest benefits of vegetables are the ones that are deeply hued since these are where the most nutrients are found. Make sure you experiment with different kinds of greens and colors to compliment your diet.

Do you want to reduce your risk of cancer? Then eat up! How about aging? Phytochemicals (also know as phytonutrients) are found in both fruits and vegetables and help with anti-aging!

In fact, now that I am on topic, there are two main variables that the body needs to help with any type of anti-aging property; energy and raw material. These are used by the body to help maintain your body's cells and their correct functioning.

When a current living cell dies, and is replaced by another, weaker one, improper nutrition is most likely the culprit and degeneration occurs.

It is no surprise then that by having a diet rich in fats is detrimental to your current health as well as your long term well-being. Those "simple" food decisions that you are making each day are effect more then just a growling tummy. You must think long term.

How about weight loss as another great side affect of clearing your plate of those leafy greens. This is one that we all could stand to benefit from. Indeed the benefits of weight loss are enormous when it comes to your friendly peas and string beans. Everyone could use a little more fiber and energy in their day.

And because fresh vegetables are low in sodium, your body will store less water (that means instant weight loss; although this will be in the form of water not fat).

Makes you think twice about ordering those french fries huh?

Rock Hard Abs

Getting rock hard abs is achieved by using several different methods that simply cannot be overlooked. Strict form is the most important, in my personal opinion, because I see improper form throughout each day; especially when crunches are performed. When your form begins to deteriorate, your neck and back suffer, making your chiropractor a very busy person indeed!

Being mindful of both your cardiovascular exercise and your nutrition (notice how I avoid the word "diet" because diet's today are created to make you fail) are also important since this is where the other half of the battle lies.

Any type of cardio (also known as aerobic, for all of you fitness gurus) exercise is extremely important in keeping your heart and lungs in good working order, and also in helping you to lose weight.

It is impossible to do sit-ups all day and expect to look any better in your mid-section in a week or two. If you try this approach don't expect to see those abs come through. Yes, the muscles are now toned but how is anyone going to see them with that layer of fat that is still resting nicely on top?

There are certain research groups that are now calling for cardiovascular activity to be performed for 60-90 minutes per day in order to lose weight and get rid of that fat! That's quite a bit. But because of our culture that consists of our eating patterns, and our semi-consistent exercise regiment, this really doesn't come as much of a surprise.

Yes, I know that this may seem like a lot of time, but ask yourself this question. "How badly do I really want to lose this weight?" For some, one look in the mirror will give you all the motivation you need. For others, it could be a specific goal, such as fitting into a bathing suit come summer vacation, or allowing that beautiful dress to once again grace your hips and waist. Or it could be a more serious situation where medical reasons warrant the weight reduction.

Whatever it may be, you need a goal. Once you have that goal, make sure you don't stay on a piece of cardio equipment for the full time. Spice things up a bit and get on different things. If you don't have access to these it's no problem! There is a great big world out there. You can go walking, running, snorkeling, biking, hiking, rowing, and anything else that will give you some fun.

For those abs to be complete, we must also have great (not good, or sometimes, or when I feel like it) eating habits. How to lose weight and get those great abdominal muscles is actually much less complicated then you might think.

Based on your current eating now, you might be able to shave off a few hundred calories just be making some simple changes. And to make it even better for you, I will only touch upon liquids for this article. Calories from liquids add up rather fast, and if not checked, can put a monkey-wrench in your weight loss plan.

I bet my bottom dollar that if you really look at things, and are accountable for all that you drink, there are a few hundred calories that you could do without. For optimal health, is that extra soda or creamy cappuccino really worth it?

Once you've made the decision here to cut out certain beverages, keep in mind that you just cut out a bunch of calories and you didn't even set foot in a gym...yet! How wonderful! You are already three steps ahead of about 90% of the current population that doesn't know this information.

Using this three-pronged approach of proper form in your resistance abdominal training, aerobic activity, and nutrition, is like creating a blue-print for building a temple. But in our case, that temple that I talk about is your body. By adhering to proper form, your are assuring yourself of completing the abdominal movement with little risk of injury. The cardio and diet of course are there to rid your body of any excess fat and to let those abs really be your pride and glory.

Healthy Sleeping Habits

By having a great workout, you are giving your body a chance to continue it's healthy lifestyle. You are allowing your muscles to stay strong and toned, and kicking your cardiovascular system into high gear. But are you getting enough sleep to help your body recover? That is the million dollar question.

Healthy sleeping habits are essential to your body and how it functions. This is especially true if you are looking to lose weight. That's right! You can use peaceful, restorative sleep for weight loss.

Now there are some keys to remember when using this method properly. By making sure your eating a healthy and filling dinner will allow your body to actually sleep better. Just make sure you don't eat right before bed. Another great advantage is to make sure your workout finishes a few hours before bed. If you do it right before you hit the hay, your body will find it more difficult to fall asleep simply because you are already "wired" from pumping all those weights!

And get this! Women burn more calories while sleeping then by just sitting and watching television. A 135-pound woman will burn over 110 calories for a two hour slumber. The same woman (with the same weight of course) will only use 64 calories watching their favorite show.

Let's call this the dream diet. Several experts over at Webmd did just that and explored the possibilities of this strategy.

Now I know and understand that daily schedules are busy for most people these days. I know that maybe better then some because I see and deal with it on a daily basis. Kids will need to be cared for and jobs attended too. So is life. But on the other hand, it is so imperative that obtaining a healthy sleeping regiment is adhered to and followed for the overall health of your body and it's maintence.

I want to leave you with some additional information on how to cope with sleepless nights. I even found these tips extremely easy and practical to follow. These are very useful and are so simple that you can start following the advice as early as tonight!

Sweet Dreams!

Developing a Positive Attitude

A positive attitude goes a long way when it comes to fitness. Your attitude in how you view yourself in the mirror is equally important as making sure what you say and do throughout the course of your day is filled with optimism.

If you have a goal that you realistically believe you can achieve, and a road-map/blueprint (a step by step guide) on how to get there, then all you need is a positive mental attitude to help you with the rest.

Look at the scenario like this. Health is a gift that we all received upon our birth. Now, think about this for a moment. How many other people do we know or see on a daily basis that must take medications just to keep up with the basic standard of living that you and I take for granted? My guess is quite a few. I could name about ten and they are only my closest family and dear friends.

The power of a positive attitude is crucial to your success, and to how you keep going when it gets tough. A great one example of this positive power is one that I always suggest to people who seem down at themselves when working out.

When approaching someone who looks miserable I usually get the same response, or some sort of similar variation. Most are just plain frustrated with their lack of results. When I ask them how long they have been consistently coming to exercise, they only tell me a few weeks. They buy into the quick fix mentality that a few days of physical exertion will turn them into models. Well, you get the point.

This places so much negative mental stress on the individual it should be a crime. I've seen women cry because they are so uptight.

Take baby steps! Create that super attitude one stride at a time. There is no need to rush your results. Sure I understand that you want results today. If I was to give you want you want, I jokingly say, I would be a rich man.

But the premise behind this simple angle is so ordinary. By taking small reasonable steps and setting small reachable goals, you are keeping yourself on the track to success. Enjoy the ride while it lasts, and it will take a tremendous amount of pressure off your mind.

But lets get to the facts. There is also overwhelming scientific evidence suggesting that harboring negative thoughts is just downright unhealthy. For instance, your cardiovascular health, for one, could be at a severe risk.

Having a healthy outlook could literally save your life. What's even better is that it could actually help with anti-aging throughout your body. But how about something so ordinary that everyone would know the power behind having a positive state of mind. How about treating the common cold?

Yes, it works on that one too!

Easy Abs

Have you ever looked around in your gym and noticed that, let's say over a period of a few weeks, you see the same particular ab exercise executed differently by various people? Someone is coming up all the way, while another is not letting their shoulders touch on the floor. One is twisting in what you figure only to be a circus act while that individual over there has a curved spine and could be the next hunchback of Notre Dame.

With all these variations and possibly no guidance on how to do these ab exercises correctly, how can you possibly know which way is correct? Or perhaps none are. Now what? Are you going to take a leap of faith in your ability to blaze your own path or wait a little longer to see if someone else comes along and maybe has a different way that suits you better?

How to work your abs is a subject that can be different with each fitness professional you speak with. Everyone has their own opinion. Not that that is a bad thing. But with so much information out there how are you really going to get the results you are looking for.

Here is the best way I have found to apply this.

First, yes, you have to understand that the human body is very complex and we as fitness experts are always learning new and informative things about how our bodies function. Second, I have found that by knowing a few guidelines to steer you in the right direction, everyone who follows them will eventually be able to actually learn to "feel" (with their body) and see (in the mirror) what exactly is working best for them.

The first piece of advice is something I have mentioned more then once on my blog, but is important enough to say it again. By just doing crunches, or any abdominal exercise for that matter, will not give you that washboard look you may be seeking. It will however strengthen your mid-section. But how will anyone see those stomach muscles if you don't burn off the fat in front.

By the way, a good rule of thumb to follow is this. If you are attempting to showcase those sleek abs, doing a ton of core/ab work may not be in your best interest. Sometimes, all you need is just to boost your cardio to really bring out those results.

If you are already doing what you believe are too many sit-ups, STOP immediately. Even if you don't do many, your form must be correct so you don't place stress onto your neck and back. I see so many people who neglect their form and place their hands behind their head. When they perform a basic sit-up, they instinctively pull their neck and curve their spine. Not good!

You are taking away any little gain that you may be getting for your abs and straining your back in the process. This process also happens when too much focus is placed on your abs and not enough attention is given to your lower back, which is also considered part of your core group of muscles. Remember, any type of muscle imbalance, in this case, stronger abs and weaker back, will lead to pain, strain, and injury. So get working on that back!

Again, a side note on the above. Keep your chin up towards the ceiling when performing an abdominal exercise; or at the very least look straight ahead. This simple strategy will keep your back straight and minimize any type of back pressure and/or discomfort that you may be feeling. When you come up from the floor, imagine pressing your belly button down towards the floor and exhale. You are looking for a tummy that is flat when you reach the top of your crunch, nothing else. With a little practice and patience you will achieve this and then really feel those abs contract and tighten.

The last thing to consider is to always do your homework, especially when it comes to abs. Question everything and all advice, because your back and your core are worth it ten-fold. With new information coming out, what seems like daily, there is always something new that can be learned, even by me.

Healthy Salads

The anatomy of a healthy salad can be a little more complex then what most people realize. How do you make sure your salad is a healthy one? How do you know how much fruit and vegetables you should add? If you dine out, do you already know what to avoid in the salad bar?

These are all great questions and some of these answers may surprise you.

Salads are usually thought of as pre-meal dishes. But salads can also stand alone while being the meal completely. But you must know how to go about making the right one if you want to keep your fitness goals within reach.

Let's take eating out first. Now, me personally, I love to go out explore new and interesting foods. But I also need to make smart choices.

I did a little research into these choices of mine and I was happy and a little surprised actually at what I came across when it comes to standing in line at the local restaurant salad bar.

Of course the obvious creamy dressings, bacon bits, and iceberg lettuce (which, in case you didn't already know, holds no nutritional value) are all useless. You should skim over these without a passing thought.

Now it gets interesting.

Choose not to place cauliflower into your salad bowl and you will be head and shoulders above the rest. Yes that's right, cauliflower. It only has a fraction of the vitamin C of broccoli. Better to skip it altogether and load up on extra broccoli, especially now during the winter months.

Think radishes are nutritional? Think again. These are just basic roots with no nutrients. It's just not worth your time and effort to eat enough of these which would only provide you with minimal fiber anyways. Stick to chickpeas instead.

How about cucumbers? Everyone likes those right? Actually these little guys lack nutrients and fiber while leaving your taste buds bored.

And if you are running out of ideas for healthy salads, don't worry a bit. Here is a great list of low-calorie salads that should keep you, your taste buds, and your weight loss goals on point for months to come. Enjoy!

Toned Abs

Abdominal fat may accumulate for many reasons. The most typical however is that there are more calories consumed through food by the individual then burned off through general resistance exercise and cardiovascular activity. In other words, we munch much more then we crunch!

The genes that we inherited from our ancestral brethren over the course of our evolutionary period have found that displacing all of that fat around our mid-section would be the ideal spot. Great huh?

Over the last few years however, some research has supported the fact that there is a anxiety fat relation. This claim comes from a hormone called cortisol which deals with the amount of stress one is under.

For some individuals stress doesn't need to be exceedingly high to make a difference. It could be just general worry about not getting enough sleep or getting that big promotion at work. On the flip side, it could be much more serious such as the impending death of a loved one. 

Abdominal fat of the deepest kind (visceral fat) is both good and bad. First, the bad news. This is the most serious type of fat to have due to it's nature of being what's called the most metabolically active fat found in the body. People with high amounts of this visceral fat are more susceptible to heart disease and diabetes to name a few.

Now the good news. Because this fat is so metabolically active it is easier to lose then fat found elsewhere on your body; say the underside of your arms. It's easier to burn off through proper diet and exercise, and equally easy to keep off and maintain once proper consistency is performed.

What you must remember is that to sit down on the floor and do crunches is not going to help. This is one of the most common misconceptions on the planet. Yes you will feel a burn, and yes you will strengthen your abdominal muscles. Now how are you going to get rid of the fat on top of them?

Any good fitness expert who is worth their weight in gold will tell you that you cannot spot reduce fat. That means you just can't hop down on the floor and do abs and have that be the end all cure all. A solid cardiovascular plan must also be followed for continued success.

Now, when I say a good cardio plan, I don't mean that you go through the motions. If you are serious about showing off your newly found flat and toned tummy, then you must push yourself. So put that magazine or book away when you hop on the treadmill or elliptical machines.

By focusing on your form and breathing you are allowing yourself to be "in the zone" as they say. You can feel the blood pumping and the sweat beading on your head. It's almost like you can actually feel those calories evaporate.

Plenty of people tell me that they get bored though. And that getting on a piece of intimidating cardio equipment is just not for them. They say, "you want me on that thing for how long?"

As important as it is to have periodic cardiovascular sessions of 45 to 60 minutes in length, also be aware of interval training. This training time is significantly lower then the times stated above, but it is much more intense. I always suggest 15 second sprints in interval training to burn more calories.

However, this is not for everyone. For a beginner, it is not recommended because they are simply just not physically ready for the demands this will place on the body in such a short time.

As always, consult with your trusted physician before you start this type of exercise. Any great personal trainer at your gym or club will also be able to give you some useful tips on how to maximize your gains on this topic as well.