Tag: Muscle Tissue

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Weight Loss Exercise

Why Use Whey Protein?



People always want to know, Why use whey protein? Check out the shelves of any health or supplement store. You’ll find no shortage of protein powders and bars. Sometimes there so many that you don’t know what you’re looking at or what you’re looking for. One thing’s for sure though – you’ll find a ton of whey protein on those shelves, because they’re one of the most in demand protein supplement ingredients out there.

Where does Whey Protein Come From?

Whey protein supplements are oddly enough, the result of the cheese making process. It’s a byproduct that has some very nice benefits, hence the reason it’s so popular today.

Whey isn’t perfect, but following the directions on the label closely will decrease your chances of having any problems with it. Don’t overdo it and don’t skimp either. Striking the right balance is key.

Why Use Whey Protein?

Why Use Whey Protein?Soy is another popular source of protein, but many feel whey is superior because it contains 50% more leucine than soy isolate protein does. What is leucine and why does it matter anyway? Well, leucine is a branched chain amino acid. Branched chain amino acids, or BCAAs, are metabolized in the muscle tissue, making them great for muscle growth and health. Aside from muscle building (which not everyone is interested in), foods high in BCAAs have a reputation for increasing physical and mental energy to a small but satisfying degree.

Whey Protein Helps Immune System

A surprising benefit of taking whey is a boost to your immune system. Whey contains high levels of an amazing antioxidant – glutathione. Glutathione is the king of antioxidants. The reason it’s so much more powerful than many other antioxidants (which help us by neutralizing some harmful free radicals) is because it exists within our cells. This is the single best position for neutralizing free radicals. It also boosts the power of other antioxidants.

The benefit that makes it the most popular protein supplement is its speed. It acts quickly and can be prepared in just a minute or two. After working out, our cortisol levels are on the rise. This rise isn’t significant, but it can bothersome to anyone who’s concerned about muscle health because this hormone is catabolic, meaning it breaks muscle down. Getting calories into your system quickly after exercise helps to normalize cortisol levels. A snack that includes whey protein is a great way to do just that.

Great as it may be, it shouldn’t be abused either. You don’t want to consume it in ridiculously high amounts or without drinking extra water. It’s better to be conservative than end up wishing you had been. High amounts of protein could lead to increased fat storage and some even speculate that it’s bad for organs like your kidney and liver (although this hasn’t been proven). Being responsible is literally the first and most important step you need to take.

Whey protein can be found in a number of different sources including powders, shakes, and energy supplement bars. It’s a great option for those who want to supplement for health or muscle growing purposes. The reasons why use whey protein is to build muscle mostly but there are these other benefits as well.

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Weight Loss Exercise

Eliminate Pain with these 3 Keys to Promoting Joint Health




As people grow older, they frequently complain that they have problems with joint pain, hip pain, back pain, neck pain, and other types of pain. They then go on to blame their pain solely on the fact that they are getting older. Sure their body may have been through a lot, but that does not mean that the pain cannot be prevented or fixed.

To fix anything in life, you just have to take the right steps.

Exercise for Joint Health

You know your body needs physical activity on a regular basis. You do not have to go climb a mountain or run an ultra-marathon, you just have to do things that challenge your current fitness abilities.

Exercise is important for maintaining a healthy body weight, keeping muscle tissue strong, and also for promoting joint health. When you exercise, the bones in your joints and the muscles around your joints are strengthened.  It is important to have strong muscles surrounding your joints because they help support the joint. If the muscles are weak, unnecessary stress is placed on the joints. This can cause pain and increase the risk of injury.

Mobility Work to Eliminate Pain

Your mobility is basically how well your joints and soft tissues are able to move.

Every day, your body endures a variety of stresses and strains. Over time little things add up, causing soft tissue and joint restrictions. When your joints and soft tissues are not healthy, they are not able to move fluidly through a normal range of motion, causing pain and discomfort.

The pain and problems associated with these restrictions can be avoided and corrected. You just need to practice moving your body through the motions.

Here are two things you can do to improve your mobility

Stretching: Both static and dynamic stretching are beneficial to the soft tissues in your hip. If you need a stretch to try for your hips, get in to a full squat position.

Here’s how to do a full squat:

  • Stand up straight.
  • Place your heels so that they are positioned below your shoulders.
  • Slowly push your hips down and back, like you are going to sit in a chair (focus on dropping your hips and your knees will automatically bend).
  • As you squat down, you will need to lean your torso forward in order to keep your center of gravity over your feet.
  • Go down until you reach the end of your range of motion and hold that position for a little while.

Squat Tips:

  • Keep your chest up and put your arms in front for balance.
  • When you go to stand up, push your hips back so you do not place unnecessary stress on your knees.

Rotational exercises: These exercises are particularly helpful if you have hip joint pain. They can be used to move each of your joints and their supporting tissues through their complete range of motion. Here is another one you can try for your hips…

 Front to Back Leg Swing:

  • Stand up straight.
  • Lift one foot off of the ground and balance on one foot.
  • Swing the leg that is not in contact with the floor back behind yourself, then swing it in front of yourself.
  • Repeat this motion several times, and then switch legs.

Leg Swing Tips:

  • Use your arms to balance, and hold onto something if you need to.

Eat Properly

Food is essentially a drug.  Due to this simple fact, you can either use food to help yourself or to hurt yourself.  When it comes to keeping your joints functioning well, it is important that you eat foods that contain fatty acids and anti-oxidants. Both anti-oxidants and fatty acids help to reduce inflammation. When you reduce inflammation, you also speed up the healing process which will help relieve joint pain.

In addition to eating foods that help reduce inflammation, you should also eat in a way that helps prevent inflammation in the first place. I am taking about eating to control your body weight. Maintaining a healthy body weight ensures that additional stresses are not placed on your joints. In the long run, this will help reduce the wear and tear caused by daily activities.

Bonus: Drink lots of Water

Other benefits of water have been stated before here on Fitness Tips for Life, here is another one to add to the collection. Drinking lots of water promotes joint health be ensuring that the muscle tissue around your joints have the proper fluids to function smoothly. It also helps the cartilage in your joints to perform optimally.

 

About the Author:

Dave is a trainer who focuses on sustainable methods of training. He maintains a personal website about hip pain, which can be found here.

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Weight Loss Exercise

Healthy Foods to Help You Gain Weight


Overweight and obesity problems plague two-thirds of the American population, but there are also people who have exactly the opposite problem – they are much too thin. Some people are underweight due to medical conditions or eating disorders, while others are just naturally thin. If you are someone who needs to put on some extra pounds, your goal would be to increase your calorie intake every day by eating healthy foods to gain weight and build a more muscled physique.

Being underweight can be a problem but it doesn’t mean that you want to become fat and flabby. You need healthy foods and exercise to help you build strong muscles and a bigger body. Avoid foods that are high in saturated fats; they may make you gain weight quickly but are bad for your health. The following foods will help you gain weight and increase muscle mass while providing the calories, vitamins and minerals your body needs.

Healthy Foods to Help You Gain Weight

Healthy Foods to Help You Gain Weight

Healthy Foods to Help You Gain Weight

Pasta and Other Carbohydrate Sources – Carbohydrates are the body’s main source of energy and should provide up to 65% of your total caloric intake. One cup of cooked pasta contains approximately 200 calories. Pasta topped with marinara sauce and shredded cheese is a great source of carbohydrates, protein, calcium and lycopene.

Other excellent sources of carbohydrates are bagels, potatoes, oatmeal, whole wheat bread, sweet potatoes and yams. If you are trying to gain weight, you need plenty of carbohydrate-rich foods to supply your body with energy. Provide your body with enough carbohydrates for energy, otherwise it will break down muscle tissue and use it for energy.

Dried Fruits – Raisins and dried berries, apricots, pineapple, cranberries and mango are packed with calories, vitamins and minerals. Dried fruits, without the water content, are more calorie-dense than fresh fruits. A half-cup of raisins has over 200 calories while a cup of fresh grapes has only about 60 calories. Snack on raisins and other dried fruits to help you gain weight more quickly.

Nuts and Seeds – Nuts and seeds are some of the healthiest foods to gain weight. Polyunsaturated fats in nuts and seeds provide healthy calories. Walnuts, almonds, flax seeds, pumpkin seeds, sunflower seeds and pecans offer a variety of flavors for a delicious, nutritious and calorie-dense snack.

Lean Meats and Other Protein Sources – Your body needs quality protein to build muscle mass. If you want to gain weight and maintain or add more muscles, you need high-protein foods such as lean meats, poultry, eggs, salmon, tuna, cottage cheese and tofu.

Avocado – Avocados are nutrient-dense and calorie-dense. A single avocado provides over 200 calories of nutrition. Avocados are rich in healthy monounsaturated and polyunsaturated fatty acids, Vitamin E, Vitamin K, potassium, B vitamins, and folic acid. Enjoy this wholesome fruit in sandwiches, salads and guacomole.

Healthy Fats and Oils – One of the quickest ways to boost your calorie intake is by adding extra fat to your food. Choose healthy fats and oils, and stay away from saturated fats. Olive oil, canola oil, flaxseed oil, and grape seed oil are rich in monounsaturated and polyunsaturated fatty acids. Drizzle some extra virgin olive oil on your pasta, salads, vegetables and other foods to gain weight in a healthy and natural way.

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