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May 30

Lean and mean seniors – Albuquerque Journal

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Experts have worried about recommending weight loss to older, obese people because it speeds up bone and muscle loss, increasing the danger of falls and broken bones. Losing weight plus aerobic activity and strength training improved their health more than dieting plus either type of exercise alone.

The results suggest a combination of exercises is the safest approach, and may have big implications for helping people continue to live independently as they age. Medicare, the U.S. health insurance program for people 65 and older, now covers behavioral therapy for weight loss and some plans offer gym memberships.

It is the worst of both worlds, being fat and frail, said Dr. Dennis T. Villareal of Baylor College of Medicine in Houston, who led the study under a grant from the National Institute on Aging.

More than a third of Americans ages 65 and older are obese. Obesity can make the elderly vulnerable to medical problems, but losing weight can worsen frailty by hastening muscle and bone loss.

The study, published Wednesday by the New England Journal of Medicine, involved 141 older obese people who were randomly assigned to a diet-and-exercise program. They scored in the frail range on a standard test used with seniors.

Gym members use a treadmill to warm up for a morning exercise class in Addison, Texas, in 2013. A new study suggests that heavy seniors who want to lose pounds safely shouldnt skip the weight machines or the treadmill. (Paul Sancya/Associated Press)

One group did aerobics such as treadmill walking. Another did strength training with weight machines. A third group did aerobics and strength training. All exercised three times a week.

A control group didnt diet or exercise and only attended monthly nutrition classes.

After six months, all the groups except the do-nothing group had lost weight, about 19 pounds on average.

The combination and aerobics-only groups built their ability to use oxygen most efficiently, which can increase endurance. The combination and strength-only groups preserved the most lean mass and bone.

The health differences showed up in follow-up testing where participants did a series of nine tasks including picking up a penny, standing up from a chair and climbing stairs.

Most improved was the combination group with a 21 percent average increase in scores compared to 14 percent improvement in the aerobics-only and strength-only groups.

Its never too late to change lifelong unhealthy habits, Villareal said.

Minor injuries such as knee pain and shoulder pain among the exercisers were not enough to outweigh the benefits, he said.

The study excluded people with severe heart disease and other serious health problems, so the results apply only to people well enough to start an exercise program.

You get more bang for your buck with doing both types of training, especially when it comes to improving frailty scores, said Dr. Lawrence Appel of Johns Hopkins University, who was not involved in the study.

Follow AP Medical Writer Carla K. Johnson on Twitter: @CarlaKJohnson

Go here to read the rest:
Lean and mean seniors - Albuquerque Journal


May 30

A 3D-printed rocket engine just launched a new era of space exploration – Professional Engineering (subscription)

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The rocket that blasted into space from New Zealand on May 25 was special. Not only was it the first to launch from a private site, it was also the first to be powered by an engine made almost entirely using 3D printing.

This might not make it the first 3D-printed rocket in space that some headlines described it as, but it does highlight how seriously this manufacturing technique is being taken by the space industry.

The team behind the Electron rocket at US company RocketLab say the engine was printed in 24 hours and provides efficiency and performance benefits over other systems. Theres not yet much information out there regarding the exact details of the 3D-printed components. But its likely many of them have been designed to minimise weight while maintaining their structural performance, while other components may have been optimised to provide efficient fluid flow. These advantages reducing weight and the potential for complex new designs are a large part of why 3D printing is set to find some of its most significant applications in space exploration, with dramatic effect.

One thing the set of technologies known as additive manufacturing or 3D printing does really well is to produce highly complicated shapes. For example, lattice structures produced in exactly the right way so that they weigh less but are just as strong as similar solid components. This creates the opportunity to produce optimised, lightweight parts that were previously impossible to manufacture economically or efficiently with more traditional techniques.

Boeings microlattice is an example of taking this to the extreme, supposedly producing mechanically sound structures that are 99.9% air. Not all 3D printing processes can achieve this, but even weight savings of a few percent in aircraft and spacecraft can lead to major benefits through the use of less fuel.

3D printing tends to work best for the production of relatively small, intricate parts rather than large, simple structures, where the higher material and processing costs would outweigh any advantage. For example, a redesigned nozzle can enhance fuel mixing within an engine, leading to better efficiency. Increasing the surface area of a heat shield by using a patterned rather than a flat surface can mean heat is transferred away more efficiently, reducing the chances of overheating.

The techniques can also reduce the amount of material wasted in manufacturing, important because space components tend to be made from highly expensive and often rare materials. 3D printing can also produce whole systems in one go rather than from lots of assembled parts. For example, NASA used it to reduce the components in one of its rocket injectors from 115 to just two. Plus, 3D printers can easily make small numbers of a part as the space industry often needs without first creating expensive manufacturing tools.

3D printers are also likely to find a use in space itself, where its difficult to keep large numbers of spare parts and hard to send out for replacements when youre thousands of kilometres from Earth. Theres now a 3D printer on the International Space Station so, if something breaks, engineers can send up a design for a replacement and the astronauts can print it out.

The current printer only deals with plastic so its more likely to be used for making tools or one-off replacements for low-performance parts such as door handles. But once 3D printers can more easily use other materials, were likely to see an increase in their uses. One day, people in space could produce their own food items and even biological materials. Recycling facilities could also enable broken parts to be reused to make the replacements.

Looking even further ahead, 3D printers could prove useful in building colonies. Places like the moon dont have much in the way of traditional building materials, but the European Space Agency has proven solar energy can power the production of bricks of lunar dust, which would be a good start. Researchers are now looking at how to use 3D printing to take this idea further and develop complete printed buildings on the moon.

To make many of these applications a reality, well need to research more advanced materials and processes that can manufacture components to withstand the extremely harsh conditions of space. Engineers also need to work on developing optimised designs and find ways of testing 3D printed parts to prove theyre safe. And then theres the irritating issue of gravity, or rather the lack of it. Many current processes use powders or liquids as their raw materials so were likely to need some clever tricks in order to make these function safely in a low or microgravity environment.

Some of these barriers may even require entirely new materials and techniques. But as research goes on, 3D printing is likely to be used more and more in space, even if a fully printed space vehicle isnt going to launch any time soon. The sky is no longer the limit.

Candice Majewski, Lecturer, Department of Mechanical Engineering, University of Sheffield

This article was originally published on The Conversation. Read the original article.

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A 3D-printed rocket engine just launched a new era of space exploration - Professional Engineering (subscription)


May 29

Diet Doc’s Team Explains Why Medical Weight Loss Programs are so Effective – MilTech

Boise, ID, May 29, 2017 (GLOBE NEWSWIRE) Were headed into summertime, and many are still scrambling to lose a few pounds to get ready for the season. The mark is often missed however, as people turn to fad diets that dont last. For those looking to trim down after Memorial Day, why not use a tried and true method of lasting weight loss and maintenance? Diet Docs years of experience in the medically supervised weight loss field views these programs as the top solution for a reason. The combination of effective weight loss medications, with the guidance of accredited weight loss doctors permit clients to meet any weight loss goal faster than any fad diet can.Diet Doc has found that a medically-supervised weight loss program can help anyone who is tired of failed diets, anyone carrying extra pounds that just wont go away, or anyone who worries that the latest fad diet is a bit too extreme. The benefits are rooted in common sense, a medical professional develops an appropriate plan for each patient, and then he or she continuously follows up throughout the duration of the program. An experienced team can not only monitor progress, but make adjustments when weight loss plateaus occur.Medically-supervised weight loss plans avoid the starvation diet approach, which is the foundation of many trendy diet plans. Instead, Diet Doc designs a program around the clients body chemistry and how it processes food. Each Diet Doc plan is a little different because plans are uniquely created to suit your body, your goals, and your needs. Diet Docs weight loss plans typically include most of the following elements:Prescription medicationsNutrition planningExercise guidanceMotivational counsellingDiet Docs goal is to re-train each patients metabolism to burn more calories in a healthy, natural way. No matter what stage one may be in, in their weight loss journey, working with Diet Doc can help make a significant difference in ones overall health.More big benefits of medically-supervised weight loss plans:Rapid weight loss during the first monthPrograms specific to health needs such as diabetes, cardiovascular disease, or hypertensionUncovering the reasons why previous weight loss attempts failedDoctor-designed diets that solve eating problems without the hungerReady to hear what Diet Doc can do for you? Simply give us a call orsend us a messagefor a free, no-obligation consultation, and ask about our medically-supervised weight loss plans. Well get you on the path towards a better you! Diet Doc offers a team of doctors, nurses, nutritionists and motivational coaches, Diet Doc products and individualized coaching help individuals lose weight fast and keep it off. Existing patients are losing up to 20 pounds per month safely and effectively. New patients can get started immediately, with materials shipped directly to their home or office. They can also maintain weight loss in the long-term through weekly consultations, customized diet plans, motivational coaches and a powerful prescription program. With Diet Doc, the doctor is only a short phone call away and a fully dedicated team of qualified professionals is available 6 days per week to answer questions, address concerns and support patients.Getting started with Diet Doc is very simple and affordable. New patients can easily visit https://www.dietdoc.com to quickly complete a health questionnaire and schedule an immediate, free online consultation.About the Company:Diet Doc Weight Loss is the nations leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.Twitter: https://twitter.com/DietDocMedicalFacebook: https://www.facebook.com/DietDocMedicalWeightLoss/LinkedIn: https://www.LinkedIn.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logoCONTACT INFORMATIONDiet Doc Contact Information:Providing care across the USAHeadquarters:San Diego, CA(800) 581-5038Info@DietDoc.comhttps://www.dietdoc.comAttachments:A photo accompanying this announcement is available at http://www.globenewswire.com/NewsRoom/AttachmentNg/bc8d736e-370e-46e9-b028-430a675b500dTiffany King Diet Doc 7027487526 contact@tiffanysedits.com

Read the original:
Diet Doc's Team Explains Why Medical Weight Loss Programs are so Effective - MilTech


May 28

Right exercise combo can benefit seniors – Mohave Valley News

CHICAGO (AP) Heavy seniors who want to lose pounds safely shouldnt skip the weight machines or the treadmill, new research suggests.

Experts have worried about recommending weight loss to older, obese people because it speeds up bone and muscle loss, increasing the danger of falls and broken bones. Losing weight plus aerobic activity and strength training improved their health more than dieting plus either type of exercise alone.

The results suggest a combination of exercises is the safest approach, and may have big implications for helping people continue to live independently as they age. Medicare, the U.S. health insurance program for people 65 and older, now covers behavioral therapy for weight loss and some plans offer gym memberships.

It is the worst of both worlds, being fat and frail, said Dr. Dennis T. Villareal of Baylor College of Medicine in Houston, who led the study under a grant from the National Institute on Aging.

More than a third of Americans ages 65 and older are obese. Obesity can make the elderly vulnerable to medical problems, but losing weight can worsen frailty by hastening muscle and bone loss.

The study, published by the New England Journal of Medicine, involved 141 older obese people who were randomly assigned to a diet-and-exercise program. They scored in the frail range on a standard test used with seniors.

One group did aerobics such as treadmill walking. Another did strength training with weight machines. A third group did aerobics and strength training. All exercised three times a week.

A control group didnt diet or exercise and only attended monthly nutrition classes.

After six months, all the groups except the do-nothing group had lost weight, about 19 pounds on average.

The combination and aerobics-only groups built their ability to use oxygen most efficiently, which can increase endurance. The combination and strength-only groups preserved the most lean mass and bone.

The health differences showed up in follow-up testing where participants did a series of nine tasks including picking up a penny, standing up from a chair and climbing stairs.

Most improved was the combination group with a 21 percent average increase in scores compared to 14 percent improvement in the aerobics-only and strength-only groups.

Its never too late to change lifelong unhealthy habits, Villareal said.

Minor injuries such as knee pain and shoulder pain among the exercisers were not enough to outweigh the benefits, he said.

The study excluded people with severe heart disease and other serious health problems, so the results apply only to people well enough to start an exercise program.

You get more bang for your buck with doing both types of training, especially when it comes to improving frailty scores, said Dr. Lawrence Appel of Johns Hopkins University, who was not involved in the study.

Read this article:
Right exercise combo can benefit seniors - Mohave Valley News


May 28

Study says combination of exercises best for elderly obese people – Temple Daily Telegram

CHICAGO Heavy seniors who want to lose pounds safely shouldnt skip the weight machines or the treadmill, new research suggests.

Experts have worried about recommending weight loss to older, obese people because it speeds up bone and muscle loss, increasing the danger of falls and broken bones. Losing weight plus aerobic activity and strength training improved their health more than dieting plus either type of exercise alone.

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Study says combination of exercises best for elderly obese people - Temple Daily Telegram


May 28

Ratings of remeron for depression – Withdrawal of remeron – Is remeron good for panic disorder – Utah Political Capitol

Welcome to the UPC Show with Curtis Haring, Alex Cragun, and Dylan McDonnell. On the show today we talk about the growing fight between the legislature and the governor around a special session to potentially replace Jason Chaffetz, Speaker of

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Welcome to the UPC Show with Curtis Haring and Alex Cragun with special guest Bob Kubichek. On the show today we talk about new signage requirements in bars versus restaurants, Donald Trump looks into Bears Ears, Jim Matheson has gotten

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Welcome to the UPC Show with Curtis Haring and Alex Cragun. On the show today we talkabout Jason Chaffetzs surprise announcement, the rest of the Utah delegation is having poll trouble, Trumps budget has a real impact on Utah, and

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Welcome to the UPC Show with Curtis Haring, Dylan McDonnell,and Alex Cragun. On the show today we talk about some proposed changes to an initiative to fund education, Chris Stewarthas a Democratic challenger, and Orrin Hatch might be on the

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Welcome to the UPC Show with Curtis Haring, Dylan McDonnell,and Alex Cragun. In the first half: UTAs woes and Rocky Mountain Power assumes that EPA regulations will be rolled back. In the second half: An audit shows that sex-offender treatment

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A general expressionof concern about the recent hospitalization of Senator Ralph Okerlund (RepublicanMonroe) was made at the Central Utah Leadership Summit, an annual gathering of elected officials and economic development experts in rural Utah. Public announcementsby both Byron Woodland, Board

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Welcome to the UPC Show with Curtis Haring, Dylan McDonnell,and Alex Cragun. In the first half: Orrin Hatch says he is willing to step asideif someone like Mitt Romney steps in and people booingRepresentative Stewart at a recent town hall

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Welcome to the UPC Show with Curtis Haring, Dylan McDonnell,and Alex Cragun. This week we round out the three part legislative extravaganza by talking about Business, specifically:HB 40 Check Cashing and Deferred Deposit Lending Amendments Brad Daw (Republican

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View other reviews in this series: Agriculture, Air Quality, and Alcohol Business, Campaign Finance, Crime and the Courts Drugs HB 50 Opioid Prescribing Regulations from Representative Ray Ward (Republican Bountiful) If you have been paying attention to public

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Original post:
Ratings of remeron for depression - Withdrawal of remeron - Is remeron good for panic disorder - Utah Political Capitol


May 28

Diet Doc Sees the 2-Week Diet As a Temporary Solution, While the Jumpstart Diet Offers Lasting Weight Loss Results – GlobeNewswire (press release)

May 24, 2017 01:00 ET | Source: Diet Doc

Jackson, MS, May 24, 2017 (GLOBE NEWSWIRE) -- 2-week diets are circulating around the internet as a way to quickly lose up to 15 pounds on a very strict, low-calorie and sometimes, low-carb diet. Caloric deficits are the most tried and true way to lose weight through diet and/or exercise. Most fad diets begin with this premise, but Diet Doc, a national telemedicine program for weight loss wants to warn consumers that there are many drawbacks that can come with sudden losses in calories.

While many low-calorie diets are frequently used to trigger rapid weight loss in obese or overweight patients, these side-effects become even more apparent when these diets are performed without medical supervision. Furthermore, a medically-supervised diet plan can ensure that weight loss not only occurs quickly, but is maintained once the goal is reached (unlike fad diets where the weight lost usually returns soon after the diet is finished). Diet Doc Medical Weight Loss recommends seeking out nutritionists who can assess your bodys individual weight loss needs before embarking on a low-calorie diet. This way, comprehensive strategies can be used, such as appetite suppressants and mood stabilizers that can fend off debilitating side effects and make weight loss much easier.

Rather than consider a 2-week diet with temporary results, Diet Docs Jumpstart Diet combines healthy lifestyle choices with customized diet planning that suits your bodys unique requirements. After all, its not just about the calorie count, its the quality of the calories consumed that determines how successful a weight loss program will be. Diet Doc patients are losing up to 20 pounds per month with nutritional coaching, 24/7 support, convenient home or office prescription delivery and affordable diet plans.

Diet Doc offers a team of doctors, nurses, nutritionists and motivational coaches, Diet Doc products and individualized coaching help individuals lose weight fast and keep it off. Existing patients are losing up to 20 pounds per month safely and effectively. New patients can get started immediately, with materials shipped directly to their home or office. They can also maintain weight loss in the long-term through weekly consultations, customized diet plans, motivational coaches and a powerful prescription program. With Diet Doc, the doctor is only a short phone call away and a fully dedicated team of qualified professionals is available 6 days per week to answer questions, address concerns and support patients.

Getting started with Diet Doc is very simple and affordable. New patients can easily visit https://www.dietdoc.com to quickly complete a health questionnaire and schedule an immediate, free online consultation.

About the Company:

Diet Doc Weight Loss is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

Twitter: https://twitter.com/DietDocMedical

Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/

LinkedIn: https://www.LinkedIn.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo

CONTACT INFORMATION

Diet Doc Contact Information:

Providing care across the USA

Headquarters:

San Diego, CA

(800) 581-5038

Info@DietDoc.com

Homepage

Attachments:

A photo accompanying this announcement is available at http://www.globenewswire.com/NewsRoom/AttachmentNg/f140bbad-c811-498d-8828-079b9458f83e

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Escondido, California, UNITED STATES

Homepage

Diet Doc Logo

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Diet Doc Sees the 2-Week Diet As a Temporary Solution, While the Jumpstart Diet Offers Lasting Weight Loss Results - GlobeNewswire (press release)


May 27

What is the UK drink drive limit, how many units of alcohol can you drink and what are the penalties for driving drunk? – The Sun


The Sun
What is the UK drink drive limit, how many units of alcohol can you drink and what are the penalties for driving drunk?
The Sun
So, if you have four pints and stop drinking at midnight, you're not safe to drive until at least 9am a bottle of wine and you have to wait until 1pm the next day. But this isn't a catch-all rule. As mentioned previously, factors like your weight ...

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What is the UK drink drive limit, how many units of alcohol can you drink and what are the penalties for driving drunk? - The Sun


May 26

Diet Doc’s MetaboDoc Prescription Accelerates Fat Burning and Speeds Up Weight Loss for Patients – GlobeNewswire (press release)

May 25, 2017 01:00 ET | Source: Diet Doc

Jackson, MS, May 25, 2017 (GLOBE NEWSWIRE) -- Jackson, MS - A fast metabolism, one that accelerates fat burning is the key to staying slim. With a fast metabolism, its easier for the body to burn consumed calories. People with sluggish metabolisms find it difficult to maintain or lose weight, while those with healthy metabolisms seem as though they can eat anything they like without having to worry about packing on extra pounds. A faster metabolism can be acquired through diet and exercise, but it isnt always easy. Fortunately, Diet Docs medical weight loss team has created MetaboDoc, a prescription formula to make the body more efficient at burning calories and rapidly boost the metabolism.

A fast metabolism, based on our definition at Diet Doc, is when the same number of calories being are burned as are being consumed. Many people turn to caloric deficits to lose pounds but unfortunately, reducing calories, as is done in many traditional diet plans, the metabolism tends to slow down to compensate, rather than speeding up. In essence, sudden caloric deficits can be harmful to metabolic function, since the body attempts to store energy (fat) rather than burn it off when fewer calories are consumed. MetaboDoc counteracts this by keeping your metabolism at its optimal level, while allowing a reduce in caloric intake for fantastic weight loss results.

MetaboDoc is the best metabolism boosting supplement to ensure that your metabolism will stay efficient even as you reduce consumption. Diet Docs in-house doctors have formulated each ingredient in MetaboDoc to help patients lose weight without drastic changes in diet. Diet Docs clients find MetaboDoc to be the simplest weight loss aid available, and it is just one of the many that the telemedicine company offers as part of their customized weight loss programs.

Diet Doc offers a team of doctors, nurses, nutritionists and motivational coaches, Diet Doc products and individualized coaching help individuals lose weight fast and keep it off. Existing patients are losing up to 20 pounds per month safely and effectively. New patients can get started immediately, with materials shipped directly to their home or office. They can also maintain weight loss in the long-term through weekly consultations, customized diet plans, motivational coaches and a powerful prescription program. With Diet Doc, the doctor is only a short phone call away and a fully dedicated team of qualified professionals is available 6 days per week to answer questions, address concerns and support patients.

Getting started with Diet Doc is very simple and affordable. New patients can easily visit https://www.dietdoc.com to quickly complete a health questionnaire and schedule an immediate, free online consultation.

About the Company:

Diet Doc Weight Loss is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

Twitter: https://twitter.com/DietDocMedical

Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/

LinkedIn: https://www.LinkedIn.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo

CONTACT INFORMATION

Diet Doc Contact Information:

Providing care across the USA

Headquarters:

San Diego, CA

(800) 581-5038

Info@DietDoc.com

Homepage

Attachments:

A photo accompanying this announcement is available at http://www.globenewswire.com/NewsRoom/AttachmentNg/29126427-ec6a-4bda-8f01-09c475293f57

Related Articles

Escondido, California, UNITED STATES

Homepage

Diet Doc Logo

LOGO URL | Copy the link below

Formats available:

Go here to see the original:
Diet Doc's MetaboDoc Prescription Accelerates Fat Burning and Speeds Up Weight Loss for Patients - GlobeNewswire (press release)


May 25

How To Cut Weight Safely – seattlepi.com (blog)

Its 2017, and the Battle of the Bulge is alive and well. For example, Americans in 2013 alone spent upwards of $65 BILLION on diets, equipment, gym memberships, etc. Also, a lot of diets flat out dont work. One way that athletes, entertainers and serial dieters lose weight quickly is cutting weight. MMA fighters popularized the method via The Ultimate Fighter series and subsequent articles, videos by the MMA community. Anyway, there are very sane and safe ways to cut weight. Here is a compilation of my picks to cut weight SAFELY.

NOTE: Always consult your primary care provider before starting any weight loss or exercise regimen. Listen to your body and make good, sound decisions. This is your health were talking about here. Now, the list.

Im sure everyone has that one friend who is so genetically blessed that he can blink an eye and magically drop to sub-10-percent body fat. Everyone else has to dial in their diet and tweak their training.

Sometimes, despite your best efforts, fat doesnt fall off from your body as quickly as youd like. The first instinct might be to dramatically increase calorie deficit and caloric expenditure, but that can bring about detrimental long-term effects on your body.

Instead, try incorporating in one or more of these techniques to strip off that final layer of fat. Not all techniques are meant to work for everyone, but finding one that works for you should help you see the changes and progress you desire.

Many folks, especially men, have seen great success with intermittent fasting. Intermittent fasting allows only a small feeding windowtypically, eight hours before and after which you dont eat anything. The idea is that the practice would force your body to subsist on body fat storage for fuel during the fasting window, improve insulin sensitivity, and allow you to eat more diverse foods during your feeding window.

Some bodybuilders use this trick: make sure to eat the last meal of the day at 6:30 pm. Then wake up in the morning and do my cardio in a semi-fasted state, after thirteen and a half hours have taken place. After that, have breakfastthe first meal youll have consumed since the night before.

You may not want to do this all the time since its long-term effects on hormones, especially in women, are somewhat dubious at this point. However, for a period of one or two weeks, it can speed things along.

Carb cycling means youll eat your target carbs on training days and approximately 50 percent of your normal carb intake on non-training or light cardio days. This strategy helps blunt fat storage on resting days and restores muscle glycogen in a supercompensated fashion. It also combats the metabolic crash associated with conventional low-calorie diets and keeps a strong satiety signal throughout the body.

If you find yourself at a loss for what to eat on training days, whey protein is a great way to keep up with your protein macros. The fiber will also keep you full, decreasing the likelihood youll binge on empty carb-loaded calories when a craving hits. Choose a whey thats low in carbs on your training days, and reserve the mass-gainer protein for days when you want to carb load.

Dropsets can also be an effective way to turn up your metabolic furnace. To perform a dropset, you simply perform an exercise at a heavy weight until failure, then immediately drop the weight and bang out more reps until failure.

Continue this pattern until your muscles scream in agony. When incorporated correctly, dropsets will tear into your muscle glycogen, which will then create a greater post-exercise metabolic response from the intensity and will need to restore your bodys sapped glycogen.

Remember that too many dropsets is bad, especially for the central nervous system. This is especially true if you dont get enough carbs throughout the day; use this technique wisely.

You need to ditch your habits of weighing your food to the gram at your desk and crunching numbers throughout the day. The less you stress about eating, the better are your chances to stick with your eating plan and avoid making decisions that could set you back. After all, it just takes one giant binge to completely erase a weeks worth of effort, so make every bite count.

Just take one day of the weeksay, Sundayand spend all day in the kitchen, preparing and portioning out all your food among towers of Tupperware. While your friends and family may laugh at the sight, you know a weeks worth of muscle-fueling, fat-bashing food will be within arms reach.

L-carnitine might just be one of the hottest fat loss supplements around. I dont recommend you put all your eggs in this fat-loss basket, but supplementing with carnitine if you practice vegetarianism, veganism, or otherwise have a low dietary carnitine intake from meats might help you with fat loss.

When paired with exercise, carnitine supplementation can boost activity of the beta-oxidation pathway when paired with exercise. Basically, you could be increasing the bodys fat-burning potential.

Many people default to a full-body workout program to include intense compound exercises and make workouts more efficient. Why not add compound supersets?

By pairing two major exercises back-to-back like thisthe squat and bench press, for exampleyou end up recruiting many more muscle fibers over a shorter period of time. Youll not only burn more calories during your workout, but youll continue to burn more once its over.

Fat loss responds best to the most reductive nature of this calorie balance equation: Calories consumed must be less than calories burned. In order to hit that deficit, use cardio to achieve proper balance in your routine.

For example, your steady-state cardio in the morning is the first layer of the foundation, and you can do anywhere from 25-35 minutes on the elliptical, five days a week.

Double up your workout with a resistance training session later and squeezes in 90 seconds of high intensity cardio between sets. For example, the jump rope (its portable) can be a great option. If you end up doing 18-20 sets in a session, this adds up to an additional 30 minutes of cardio training. Cardio does not need to be performed continuously on a machine for it to be cardio.

Using fish oil supplements isnt unique to weight loss. Studies have shown the benefits of omega fatty acid supplementation regardless of your physique goal. A good omega 3/6/9 blend containing CLA should be a part of your arsenal, as part of your daily supplement stack. Pair up 1000 mg of CLA with the omegas for maximum results.

CLA is not only helpful for reducing body fat- but omega fats are also crucial for enhancing your overall health.

Remember, even though fat loss may be your primary short-term goal, health optimization should NEVER take a back seat.

As you move closer and closer toward your ideal body fat count, your energy levels may start to waver from the accumulated energy deficit. You might not be able to sustain as much volume in the gym as youre used to since youre not eating as much and your muscle glycogen is never fully saturated. Overall, youve just seen better days.

This isnt permission to take your foot off the gas. Rather than cheating every rep, concentrate harder on perfecting your form. By focusing on each muscle contraction and isolating the working muscle group, you can maximize the training benefits you get from each working set. This makes a lower volume workout that much more effective.

While you definitely dont want to get into the habit of regularly skipping workout sessions, you might benefit greatly great from taking a full rest day. Listen to your body. If youre hitting it hard, and youre worn down from workouts and your everyday life- let your body rest, for crying out loud.

No matter if youre trying to get lean or strong, an adequate rest is an integral part of the process for results.

In closing, this is not a definitive list, as this is not a one-size-fits-all schematic. Please use this as a bedrock for your weight-loss goals. Let this be your new basic baseline for fat loss. THE BASICS ALWAYS WIN.

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How To Cut Weight Safely - seattlepi.com (blog)



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