The Truth About Stretching

You see them everywhere, people yanking an ankle behind their back before setting off on a jog. Gym-goers being urged by trainers to lie on the floor and put their legs over their heads. It looks like sensible preparation for exercise, but it really does much more harm than good. Not only does it increase the risk of injury, it may also hinder performance.

Research on 23 studies of athletes who performed stretching exercises before tests of sporting performance showed nearly all had a bad effect. One study showed that static stretching before a jump test reduced the maximum height by three-quarters of an inch. A review of six studies of stretching before exercise found that not one demonstrated it prevented injury. Ian Shrier, a Canadian epidemiologist who conducted both reviews, in the Clinical Journal of Sports Medicine, said: "At first people thought I was crazy." But other researchers have since reached similar conclusions.

The best way to prevent injury and prepare for exercise is to do a proper warm-up routine to get blood flowing to the muscles. Doing calf stretches before a run does not benefit the leg muscles because they are never stretched in the extreme position while running. Almost all over-use injuries are strains that occur when the body is in the normal range of motion and are the result of improper training not lack of stretching.

Dr. James Brown, a specialist in sports medicine and spokesman for the UK Association of Doctors in Sport, said: "Stretching before exercise probably increases the risk of injury. Your muscles are never going to get warm. Unfortunately you do still see people doing it everywhere. You won't see elite athletes doing it. They will do a warm-up. If you go jogging or go to the gym at lunchtime there is no need to stretch first. If one stretches at all, one should stretch after exercise or at a time not related to exercise.

WARMING UP

• Start with a gentle warm-up, of the muscles you plan to use

• Increasing blood flow to muscles gets them contracting the way they will need to for the exercise

• Static stretching can stiffen muscles and dynamic (ballistic) stretching can cause immediate injury. Don’t do it!

• If you still feel you need to stretch, do so only at a time when you are not exercising. Consider taking yoga to learn stretching techniques that may be useful.

10 Ways to Tell if a Fitness Product is Crap

There are many weight loss and fitness products around, and by now I’m sure you’ve already noticed. They are advertised online and in magazines, available in stores, and shown repeatedly in TV infomercials. Sometimes they may be supplements or pills, sometimes equipment or machines, and sometimes books or entire programs. While the types of products may change, one fact remains consistent… the majority of them are complete crap.

This of course leads to one tiny problem. How are you supposed to know which are the ones to avoid? To help you answer that question, here are 10 foolproof ways of discerning whether or not a weight loss or fitness product is crap…

1. There is a celebrity involved.

If you see some type of ad for a fitness product, and there is a celebrity using it, endorsing it, or even just hanging around drinking coffee in the background… this product is crap.

It could be Chuck Norris and the Total Gym, or it could be Christopher Knight (Peter Brady) and the Ab Lounge… as soon as you spot someone who has their own Internet Movie Database page, you will know that this product shouldn’t be bought by anyone, anywhere, at any time.

2. It looks like a prescription drug

Xenadrine, Lipozene, Relacore, Hydroxycut…the list goes on and on. These sham products look like prescription drugs, have names that sound like prescription drugs, and many have prices to match. Many use “doctor” spokespersons or serious- looking announcers and say that these pills are only for use by “serious dieters”.

There are only four real pharmaceuticals approved for modest weight loss – and only one of these (Ali) is available without a prescription. Ali is also the only one of these occasionally advertised on TV. None of these are good for more than about a 7% weight loss under the best circumstances.

EVERY other pill you see on TV, radio or the Internet is WORTHLESS. They are just the same useless combination of vitamins, herbs and dietary supplements that have been sold to the unknowledgeable for years.

Believe me, real pharmaceutical companies have been spending billions for decades looking for the real fat-destroying pill. Rest assured that if they ever succeed, the news will be bigger than the discovery of a cure for cancer. You won’t hear about it on a commercial, you’ll hear about it on CNN and every other news outlet in the world. You’ll also need a doctor’s visit, prescription and probably $300- $400 a month to get it.

3. It guarantees results in X amount of time, or when used for X amount of time.

If some type of fitness machine promises “the body of your dreams in just 6 weeks guaranteed” or a weight loss pill says you’ll “lose 30 pounds in just 3 weeks guaranteed,” then it is and always will be crap. Unless your dream is to look pretty much just like you do right now, you will not have the body of your dreams in a matter of a few weeks.

The same goes for those products that promise results if you use their product for an unusually short period of time. For example, a sales pitch that goes “In just 8 minutes a day, you can have the slim sexy abs you’ve always wanted!”

Really the only thing you’ll be doing during those 8 minutes a day is wondering how you wasted your money on crap.

4. Tony Little is involved.

5. It’s available in “3 easy payments of $19.95.”

Well this one certainly narrows it all down, doesn’t it? If you are interested in losing weight, increasing muscle, or just getting in some form of better shape, and the product you think will help you achieve this goal costs “just 3 easy payments of $19.95,” now would be the perfect time to turn off the TV and run away.

Nothing available for 3 easy payments of anything will actually live up to whatever weight loss or fitness claims it makes. And yes, I feel perfectly fine lumping all of the “3-easy-payments” products into one category. Why? Because they are all crap. Every single one of them.

In fact, the only way any of these products could live up to their claim is if they claim up front to actually be crap.

6. It claims to chisel, sculpt, define or firm your body.

The words above don’t really exist. Well, they do, just not in the form they were just used in. See, they are not realistic verbs. They are gimmicky marketing verbs. Words used to give you this amazing picture in your mind of what you’ll look like after you buy this product. Too bad they are all usually synonyms for crap.

Here are the things you can realistically do to your body. You can gain muscle. You can lose muscle. You can gain fat. You can lose fat. That’s it. That’s all. That’s the entire list of physical changes you can make. You can’t “firm” your “buns.” You can’t “tone” your “problem areas.” Those phrases are the epitome of weight loss and fitness crap.

Weight training increases muscle. A proper diet and/or cardio activity decreases fat. That’s all. If you happen to gain muscle, and then happen to lose fat, you will very likely appear to look more “toned” and “defined” and “ripped” and “firmed.” While they all still sound a little suspect in my opinion, they aren’t as bad when used as adjectives. However, any product that uses any of the above gimmicky marketing words as a verb to describe what it will do to you is likely a rip-off.

7. There is an asterisk next to a testimonial or before and after picture.

This occurs in print ads, web sites, and TV commercials. You have to look real close. You know that part when someone is telling you something like “I tried every weight loss program and product around. Nothing seemed to work. But then I tried Product XYZ and just look at me now! I lost 40 pounds in just 6 weeks!” …that is your signal to look closely for an asterisk at the beginning or end of it.

Did you find one? If so, look towards the bottom of the ad for the asterisk’s meaning. 99% of the time it will say something along the lines of: *These results are not typical.

Yeah, it really does say that. Of course, you do have to possess the ability to read the last line of an eye chart in order to actually see it. But to their credit, if you could clearly see this product was crap, why on earth would you still buy it?

8. There is any type of a testimonial that includes a before and after picture.

Okay, maybe not everything showing before and after pictures and testimonials is crap, but the majority of them are. Quick weight loss just is not possible. Without the aid of a chainsaw and a dislike of one of your legs, you will not lose 30 pounds in 3 weeks like supposed users of certain weight loss and fitness products claim.

I know, the pictures look amazing and the stories sound true. Here’s the thing though, they are lying. Faked pictures are as common as can be. And during the rare time when they aren’t lying, they are just showing you one extremely rare example (usually followed by as asterisk) of the results people have gotten.

If a million people lost 5 pounds, and one person lost 20 pounds, who do you think they will feature in the advertisement? But then again, it’s mighty hard to sell crap if you do it the other way around.

9. It’s a magazine.

You know all of those fitness magazines? Well, for the most part, they’re crap. The same goes for the seemingly hundreds of “women’s” magazines that always seem to have a headline on the cover such as “Learn how to drop 10 pounds in time for bikini season” or “10 tips to slim down those thighs.” It’s all junk.

I mean, at some point it is possible that the information contained in these magazines could be okay. However, there is a finite amount of actual useful weight loss information in the world. In fact, there probably isn’t even enough to fill one whole magazine, let alone every issue of hundreds of magazines for weeks, months and years.

What does that mean? Well, it means these magazines keep putting out the exact same information over and over again, just slightly reworded.

This issue might have “20 weight loss secrets” and the next issue might have “20 diet tips.” It’s just the same junk repeated over and over again with just a slightly different look to it. This time low fat is the way to go. Next time it will be low carb. Five issues later it will be low fat all over again.

Avoid seeking weight loss and fitness advice from a source whose only goal is to sell next month’s magazine.

10. It implies that hard work isn’t actually required.

If there is a claim that you can eat whatever you want and some weight loss pill will “do all of the work for you,” it’s crap. If it shows you something and says “just look how easy it is!” be sure to replace the word easy with the word crappy.

No matter what your diet and workout goals are, the honest truth is that it will always require hard work. Constant and consistent hard work for that matter. Anything that claims otherwise or seems too good to be true will be crap 100% of the time.

So then, what’s left?

After putting every weight loss and fitness product through this list, how many of them make it all the way through? Not too many, huh? Really it’s just things like free weights, or a treadmill, or a gym membership, or good food. These don’t fit any of the above descriptions.

But then again, if these are the only types of “products” that make it through, maybe these really are the only types of “products” you really need.

The Worst "Mall Food" Ever

The weather's getting nicer, but there's one indoor place you can't resist going to, sometimes on even the sunniest days: the mall. And whether you blame stress, shopping fatigue, or the irresistible smell of food-court treats slamming your senses from the minute you walk in the door, you'll probably end up chowing down at the mall during your shopping trip. Here's the danger: Studies have shown that the more temptation people resist, the harder it becomes to continue resisting.

That means after hours of being surrounded by tempting sales, special offers, and life-changing, one-time deals, your ability to resist the enticing edibles of the food court may be severely compromised. And considering the industrial strength calorie bombs we found this week, a lack of willpower in the presence of mall eateries can be a very dangerous thing. What follows is a list of the worst foods we discovered in our scramble to save shoppers serious calories. Proceed with caution.

"MOST FAT" in a Breakfast Cinnabon Regular Caramel Pecanbun

• 1,100 calories
• 56 g fat (10 g saturated, 5 g trans)
• 141 g carbs
• 47 g sugars

FAT EQUIVALENT: 8 White Castle Hamburgers

Cinnabon and malls are inseparable. But just because Cinnabon might be good for the Gap doesn't mean it's at all good for you. This dangerously bloated bun -- among these Fattiest Foods in America -- contains nearly an entire day's worth of fat and more than half of your daily allotment of calories. Reconsider your breakfast or snack options, but if you absolutely must eat something, make it Stix. Cinnabon Stix

• 379 calories
• 21 g fat (6 g saturated, 4 g trans)
• 41 g carbs
• 14 g sugars

"MOST SUGAR" in a Drink Smoothie King

• Grape Expectations II (40 oz)
• 1,096 calories
• 0 g fat (0 g saturated)
• 266 g carbs
• 250 g sugars

SUGAR EQUIVALENT: 13 Dunkin' Donuts Chocolate Frosted Donuts

Smoothie King calls this a way to "snack right"; we call it one of the quickest ways to pack on extra pounds. Even if most of the sugar comes from some form of fruit or fruit juice (in this case, ultra-sweet grape juice), the resulting blood-sugar surge (and inevitable energy crash) from this much sweetness may leave you struggling to find that perfect gift for your friend's birthday. Drink This Instead: Slim-N-Trim Orange-Vanilla 20 oz

• 250 calories
• 1 g fat (0 g saturated)
• 46 g carbs
• 38 g sugars

"MOST SODIUM" in a Soup Au Bon Pain Large Macaroni and Cheese Stew with Bread Bowl

• 1,120 calories
• 42 g fat (19 g saturated, 1 g trans)
• 3,070 mg sodium
• 157 g carbs

SODIUM EQUIVALENT: 22 small orders of McDonald's French Fries!

Whether it's made from a giant fried tortilla or a massive hunk of sourdough, if you r serving vessel is edible, you're asking for trouble. In this case, the bread bowl adds a belly-building 600 calories to what is already one of America's most decadent, over-the-top spoonables. If soup's your thing, you'll have a hard time keeping the sodium down no matter which bowl you order; good, old-fashioned tomato soup is as good as you'll do at Au Bon Pain. Eat This Instead: Medium Old Fashioned Tomato Soup

• 200 calories
• 7 g fat (3 g saturated)
• 1,150 mg sodium
• 27 g carbs

"MOST CALORIES" in a Sandwich Quizno's Large Tuna Melt Club with cheese and dressing

• 1,820 calories
• 147 g fat (27 g saturated, 1.5 g trans)
• 2,020 mg sodium
• 85 g carbs

CALORIC EQUIVALENT: 12 Taco Bell Fresco Style Beef Tacos

Tuna off the grill or straight from the can is perfectly healthy; tuna drowning in mayonnaise, blanketed in melted cheese, and slicked with oily dressing is decidedly not. Not only does this sandwich carry with it nearly an entire day's worth of calories and sodium, it also contains as much fat as 49 strips of bacon.

Eat This Instead: Small Tuna Melt, no cheese, no dressing

• 500 calories
• 33 g fat (5 g saturated)
• 630 mg sodium
• 37 g carbs

5 Proven Ways to Raise Your Metabolism

"Metabolism" is the name of the bodily system that converts food calories to energy needed to perform various tasks, like pumping oxygen to muscles during a long walk. Many variables contribute to your metabolism, including heredity, gender and age. But you can quicken yours; here's how.

• Exercise more. When you walk, run, or lift weights, you increase the energy required of your body, which raises your metabolism then, and for hours afterward. "It's not a huge spike, but it definitely makes a difference," says Gary Miller, PhD, associate professor of health and exercise science at Wake Forest University in Winston-Salem, North Carolina.
  

• Work out with weights. During weight training, muscle tissue is stressed; afterward, it's repaired -- which raises metabolism. A woman who strength trains three times a week for six months can build enough muscle to burn 100 to 320 extra calories a day, according to Robert Wolfe, PhD, professor of geriatrics at the University of Arkansas.

• Practice portion control. This helps ensure you don't overload your metabolism with a surplus of unusable energy (that is, food). Use a food scale or measuring cups to identify proper portions. Or use your hand as a guide. A fist equals a serving of fruit, a cupped hand equals a serving of cereal or grains, two cupped handfuls equal a serving of leafy green vegetables and an open palm equals a serving of meat.

• Eat smaller meals more often. Some experts recommend eating smaller meals throughout the day, known as grazing. "Grazing helps normalize blood sugar levels rather than producing three large spikes, which is what happens eating three meals a day," says Nick Flynn, PhD, associate professor of biochemistry at Angelo State University in San Angelo, Texas.

• Be Happy. When researchers from Vanderbilt University in Nashville, Tennessee, put people into a "metabolic chamber" (a small room that measures heat output in order to calculate a person's metabolic rate) and showed them funny videos, the subjects' metabolic rates rose by 10 to 40 calories. It's a small increase, but every calorie counts for those seeking weight loss, says lead researcher Maciej Buchowksi, PhD. It's also a lot more fun that doing lunges.

Are These 3 Foods Making You Fat?

It's easy to let yourself be fooled into thinking the things you eat are healthy. Foods dressed in crafty packaging lead you to believe they will help you lose weight.

But do they?

The truth is that most of the time the only thing special about the so-called healthy food product is the clever marketing. Have you been fooled by the following foods?

So-Called Healthy Food #1: SALAD

Who doesn't get a self-righteous feeling when ordering a salad, right? Salads are healthy, and salads equal weight loss. Unfortunately, not anymore.

Salad in and of itself is a wonderful, healthy food. It is filled with nutrients and untouched by artificial additives. If only we left it at that.

Most salads on the menu today are loaded with fat laden extras. Croutons, tortilla strips, nuts, and even fried chicken (not the best source of protein). And let's not forget the salad dressing.

While you know that salad dressing isn't very healthy, you may not be aware of the staggering number of fat calorie packed in these dressings. Most people add between a quarter to a half a cup of dressing to their salad, and with the average creamy salad dressing weighing in at 8-12 grams of fat per tablespoon, you can see how an innocent collection of greens can quickly turn into a spare tire.

So-Called Healthy Food #2: 100 CALORIE PACKS

In the snack section of your local grocery store you've probably seen the attractively packaged "100 Calorie Packs." These light and airy snack packs send a subtle message that they are healthy and in line with your desire to drop the fat. I mean, how harmful can they be? Let's take a look at the snacks within the package. Here are the most popular:

• Oreo cookies
• Ritz snack mix
• Planter's peanut butter cookies
• Cheese Nips crackers
• Chips Ahoy cookies
• Shortbread cookie

Hmmm, that list sounds like junk food-doesn't it? These items are high in sugar, salt and fat, and they don't contain a grain of nutritional value. And let's be honest, most people don't eat just one pack...

So-Called Healthy Food #3: CEREAL

Can a box of cereal help you lose weight? That's the message being sent out by a handful of cereal brands, namely Special K. This cereal manufacturer has gone so far as to create the Special K Challenge, a program which claims to help drop 6 pounds in 2 weeks. The message that most consumers take away from the cereal commercials is "If I eat this brand of cereal then I will lose weight."

Wait, don't grab a bowl of your favorite cereal along with your skinny jeans just yet.

It's dangerous to think that any food item will promote weight loss, especially a food item that is high in simple carbohydrates. In the fine print you will see that the cereal claims to help lose weight when incorporated with a very low calorie diet, and that the cereal itself has no weight loss inducing power.

Making the Healthy Choice
As a rule of thumb ignore the bold claims on food packaging-the information you really need is listed on the nutrition label. Finding healthy food is simple when you use the following guidelines.

Eat Fresh: The healthiest food in the world is fresh, unprocessed whole foods. This includes fresh vegetables and fruit, whole grains and legumes, and raw seeds and nuts. These fresh foods supply your body with vitamins, minerals and enzymes that are priceless to your health. When it comes to meat, poultry and dairy choose products that are grass fed and hormone and antibiotic free.

Set Limits: Let's be honest. Just because something is edible doesn't mean you should eat it. A key to healthy eating is to identify which items to limit or even eliminate from your diet.

• Cholesterol. The American Heart Association recommends that you limit your intake of cholesterol from food to less than 300 milligrams per day.
• Saturated Fat. Your intake of saturated fat should be less than 7% of your total daily calories.
• Trans Fat. It is recommended that you either eliminate trans fat from your diet or keep it under 1% of your total daily calories.
• Sugar. Most of us consume way more sugar than we should. Make a habit of checking the ingredient list of the foods you eat. If sugar is the first listed ingredient then you know that item is packed with sugar.

Look at the whole picture: A healthy diet consists of taking in a combination of fats, carbohydrates, fiber, protein, vitamins and minerals each day. Remember that eating too much of even healthy foods can lead to weight gain. All of the foods that you eat should fit together to form a well-balanced, calorie controlled diet.
The bottom line is that you should eat to live not live to eat. Your body will thank you for it.

Want more ideas on how to get the body of your dreams without starving yourself or doing boring exercise routines? Contact me today to get started on a fitness program that will change your body and improve your health.