Category: Weight Loss Exercise

Vitamin B3 niacin is an essential vitamin for your body, and it is just one of the eight water soluble types of B vitamins. Nearly all of the B vitamin classes will help the body convert carbohydrates into sugar or glucose, which can then be burned to produce energy. Also known as complex B vitamins, B3 niacin are essential in helping the body break down protein and fat.

What are B Complex Vitamins Needed For

Complex B vitamins also play an important role with maintaining muscle tone within the digestive tract, along with the health of the skin, nervous system, live, eyes, hair, and mouth. Even though a lot of people associate creative with the aspect of muscles and muscle tone, vitamin B3 niacin is as equally important – if not more important.

B3 niacin is also important with getting harmful or toxic chemicals out of the body. It can also help the body produce different sex and stress related hormones within the adrenal glands, among other parts of the body. The vitamin is also useful for helping with sexual dysfunction as well. This can be great news for those who have problems with pleasing their mate.

Niacin is Good for Circulation

Vitamin B niacin

Also very effective with improving circulation, B3 niacin can also help to reduce cholesterol levels found in the blood. Even though vitamin B3 niacin is great as a stand alone supplement, it should also consumed with foods that contain protein, due to the fact that the body is able to convert the amino acid known as tryptophan into niacin.

The higher doses of B3 niacin, which are available only through prescription, have been proven to prevent and also improve a variety of different symptoms and ailments. Due to the high risk of toxicity, individuals should always consult with a doctor first, before they decide to start higher doses of B3 niacin.

There are also niacin skin care products that are being developed as well, which contain anti-aging products, helping to treat acne and also aid in the prevention of skin cancer.

A lot of dermatologists expect that these products will become really popular over the next several years. Even though they are still in development stages, research has proven them to be very effective when compared to the other types of products.

Sources of Vitamin B3 Niacin

The best sources for vitamin B3 niacin include beef, pork, turkey, beets, veal, fish, chicken, salmon, tuna, and peanuts. You can also get supplements that contain B3 niacin as well, which can give your body the amounts it needs.

This is a very important vitamin, as it does a lot more for the body than most think. By consuming foods that contain it or taking the proper supplements – you’ll get the amount of B vitamins that your body needs on a daily basis.

A new study was released today that showed the incredible change in cardiac conditions that can be prevented by people just getting 30 minutes of exercise a day.

When I talk about 30 minutes a day it is not some kind of leg breaking, winded, exhausting workout. No the baseline was just doing 30 minutes of walking. This is as much as I get just in our evening walk of the dog.

Tracking 130,000 people in 17 countries, both rich and poor, the Lancet study found that whether it’s going to the gym, walking to work, or tackling household chores like laundry or gardening growing some food or decorating it with glowing accessories you can find if you click here, being physically active extends life and reduces illness.

The researchers, led by Scott Lear, a heart specialist at St Paul’s Hospital in Canada, also found a so-called dose response: The more people exercise, the greater the reductions are in their risks of getting heart disease or dying early.

For most people this small change would make a huge health difference. Not only to cardio levels but even for decreasing stress and living a better more balanced life.

Findings Of The Lancet Study

 The study found “no ceiling effect”, the researchers said, and “no risks associated with extremely high levels of physical activity,” defined as more than 2,500 minutes, or more than 41 hours, per week.

Cardiovascular disease is the world’s leading cause of death and a major economic burden in treatment and care for those who develop it. It killed 9.48 million people globally in 2016.

“Walking for as little as 30 minutes most days of the week has a substantial benefit, and higher physical activity is associated with even lower risks,” Lear said in a comment about the findings, published on Friday in The Lancet medical journal.

Exercise Is Common Knowledge Not Commonly Followed

This is not the only study obviously that shows these kinds of results and The World Health Organization recommends that adults get 5, 30 minutes session of moderate-intensity aerobic physical activity throughout each week, as well as some kind of weight lifting twice a week.

I know that sometimes I post about long running or biking, big and bad weight workouts, but really the most important thing is just to get moving every day in some way. It is not any kind of magic that gets you in better cardio shape but instead all those walks and good decisions that you make throughout the day everyday that lead to much better health over time.

You never know where you are going if you did not benchmark where you started and know where you are today. Therefore it is  critical to make sure that you know where you stand today so that you can make plans for tomorrow.

There is truth in those statements but it is important for you to make sure that you are following certain numbers, and not just weight on the scale, but I have run into a couple of people over the last few days that are not sure if they are moving forward or not.

One Benchmark you can use is BMI

One girl that I know says that her stays in a five pound range and she started working out a couple weeks ago and says she is at the high end of her five pound range.

The other person was watching the X-Weighted TV show and wanted to know how they exactly did the testing at the beginning of the show.

So here is a few things to look at today that will help you in benchmarking your fitness goals.

Most people trying to change their habits and get in better shape have a few things that they care about, Weight, food intake, strength, flexibility, and fitness stamina.

So when you start or even starting today you need to start a diary or journal where you can do weekly updates of a few things to know where you are today and tomorrow.

Weight Gain and Weight Loss

Easy enough here, you should weigh yourself once a week and see where you are at. This to me is only one thing that you should take into account when measuring your fitness.

Of course weight will change over time sometimes muscle will go up or down and sometimes fat levels will go up or down. So the important thing to consider with your weight is that when it changes you need to relate that to your food intake and types of exercise you are doing.

Food Intake – How Much, How Often, And What Kinds Of Food

Food journaling is something that every big diet from the Zone Diet, Jenny Craig and Weight Watchers all have you do. It is important to know from one day to the next what you are eating and why. If you track your food intake then you can tell where your weaknesses are and always able to look back to see what you were doing bad and well in the past.

The best things to look at are the macro nutrients. Checking how much protein, carbohydrates, fats you are taking in and how they will relate to each other. How often you are eating and when during the day that you are eating are also very important benchmarks for now as well as for the future. This is best done on a daily basis and an app like MyFitnessPal is a great way to get started with this.

Strength – How Much Can You Lift, Push, Or Pull

Strength is a very easy to measure stat. Find a range of exercises that you can do. You can do the easy things like number of squats, crunches, push ups or calf raises.

If you have weights available to you then you have a huge range, you can do bench presses, bicep curls, tricep extensions, as well as many other weight bearing exercises.

There are two ways to track. The number of reps that you can do at a certain weight, or the amount of you can do for 10 reps. To me there is no difference in these two types of benchmarking and you can do one or the other or mix them up. If you are working out on a regular basis then your strength and muscle mass will increase. This affects your weight as well.

Flexibility – Improving How You Move Through Life

Flexibility is one of those things that no one seems to care about but is incredibly important to your overall fitness and your lifestyle.

Having flexibility is hard to test at times so this one is single reps and seeing where you are.

Some examples of flexibility are stretching your calves down and see how far down you can stretch your calves, also stretching over to one side and the other at your hips and in front to see how far down you can reach to touch your toes. If you do not do much exercise and then jump right into it your muscles will become sore and for a short period of time your flexibility will suck, don’t worry, your flexibility will get a lot better over time

Fitness Stamina – Moving Faster While Keeping Your Breath

Fitness stamina is another easy to track set of exercises. How fast can you go a mile, running or walking? How long can you stand on one leg? if you are in the top of a pushup how long can you stay up? How many miles can you bike in an hour?

You have to start tracking the changes in your life if you have not already started doing so. Wouldn’t you love to know in a month or a year or 5 years how much better your stamina has become?

You do also have bad days as well as good days and on those bad days you need to be able to look back and see that you are doing great and pick yourself up again.

So today, tonight, or even tomorrow make sure that you have done some of these tests for the first time so that you can have a starting point. Once you do all of these tests a few times over the next few weeks and months you will have discovered what a great tool that benchmarking your fitness level is  for seeing progress in your health lifestyle.