Women articles online

By: Zach Bashore

Amino Acids for Rookies
Zach Bashore
January 16, 2006

Amino acids are found in many of the foods you eat. Knowing how they are beneficial to your body will make you want to get up and hit the nearest supplement store as soon as possible. In this article you are going to learn what amino acids are, what they do for your body, and in my opinion, the most effective amino acids for a better body.

Amino acids are the building blocks of protein. When you eat a food that is high in protein, your body digests the protein into individual amino acids and short links of amino acids that are small enought to be absorbed into the bloodstream. The primary functions of amino acids are to build and repair muscle tiessue, but the benefits go beyond that. These things produce chemicals that allow our brains to function at its highest potential.

Now that you`ve learned what amino acids are and what they do for your body, it`s time to learn the difference between essential and non-essential amino acids. Essential amino acids cannot be made by the body. You can get them by eating complete protein foods or from a combination of incomplete vegetables. The nine essential amino acids include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan, and valine. The thirteen non-essential amino acids are alanine, arginine, aspartic acid, cysteine, cystine, glutamic acid, glutamine, glycine, hydroxyproline, proline, serine, and tyrosine.

The most effective and beneficial supplements in any bodybuilder`s arsenal are branch chain amino acids or BCAA`s because they metabolize in the persons muscles, rather than in their liver. Other good amino acids that are sold seperately or combined in many of the supplements you buy are leucine, taurine, and glutamine. Leucine provides ingredients for the manufacturing of other components in the body, which are utilized for the production of energy, stimulants to the brain, and helps you feel more alert. Taurine supplements can be used to counter the effects cause by human aging. The effects of human aging taurine can help with are energy problems, digestive and mental problems, and premature death. Glutamine is another supplement used in the bodybuilding and fitness industry because of its ability to maintain muscle mass while trying to shed fat. However, bodybuilders are not the only people who benefit from the use of glutamine. Elderly people, those who suffer from trauma, cancer, and immune deficiencies also benefit from supplementing with glutamine.

Explaining amino acids in a non-scientific article was one of my goals before writing this, and I hope that the beginning bodybuilders could understand this article. Remember that consumption of to many amino acids is worse than consuming to little. Don`t think that just because something good for you that you need to take more than the recommended dosage. Until next time, see ya.

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http://www.bodybuilding.com/fun/beast4.htm
http://www.realtime.net/anr/aminoacd.html
http://www.bodybuilding.com/fun/planet17.htm
http://www.cryst.bbk.ac.uk/education/AminoAcid/overview.html
http://prowl.rockefeller.edu/aainfo/contents.htm
http://en.wikipedia.org/wiki/Amino_acid
http://www.dietitian.com/protein.html
http://www.bodybuilding.com/store/bcaa.html
http://www.bodybuilding.com/fun/layne39.htm

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By: Zach Bashore

Fats for Rookies
Zach Bashore
December 20, 2005

For years, people have been living by the notion that by eating a low fat diet, he or she will lose weight. Many of these people don`t realize what fat really is and why it is essential for the human body. There are also fats you should avoid eating because they can be dangerous to your body and can make you gain fat if you eat to many of them. You are also going to learn about the benefits of a diet that consists of an adequate supply of healthy fats.

First of all, you need to become educated on the bad fats that are in the foods you eat. These bad fats come in a variety of foods under the names “saturated fat” and “trans fat”. Saturated fats are solid at room temperature and they increase the amount of bad cholesterol in your blood. Hydrogenated fats, also known as trans fats, also elevate cholesterol, increasing the risk of a heart attack.

Omega 6 and Omega 3`s are the main sources of the good fats you should consume. If you prefer getting your proper nutrients through your diet, then these EFA`s can be naturally found in salmon, tuna, walnuts, pumpkin seeds, walnuts, and most cooking oils. On the other hand, if you prefer getting your healthy fats through use of supplentation, then you should invest in a cheap fish or flax seed oil supplement.

Many EFA`s have been scientifically proven to treat and prevent many health problems such as cardiovascular disease, psoriasis, eczema, rheumatoid arthritis, and diabetic neuropathy. Good fats also have a positive effect on your body. You will benefit from and increased metabolism, improved insulin action, improved testosterone production, improved energy production of cells, and protective liver functions.

The average adult allows around 98,000 calories from fat to be stored in the body. These calories allow for cushioning, insulation, and organ protection. So don`t be afraid when it comes to adding fat to your diet. Your body simply cannot function without it and should always be taken into consideration when you`re shopping at the local supplement store. Until next time, later.

*http://www.bodybuilding.com/fun/david47.htm
*http://www.bodybuilding.com/fun/beth3.htm
*http://www.ivillage.co.uk/dietandfitness/nutrition/fat/qas/0,,246_157990,00.html
*http://www.dietitian.com/cholest
*http://www.dietsite.com/dt/diets/HeartHealthy/fatdictionary.aspe.html
*http://www.bodybuilding.com/store/efa.html

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By: Zach Bashore

Whey Protein for Rookies
Zach Bashore
February 05, 2006

Whey protein is a popular supplement used by bodybuilders to add to their already high protein diets. Everyone needs protein and whey is the perfect protein because of its convenience and easy to use drinkability. This article will explain what whey protein is and why it`s the top selling sports nutrition product on the market today. You will also learn the common amino acids found in whey, best times to consume it, and learn how much whey you need in your daily diet.

During the process of converting milk into cheese, whey protein is separated out. Whey is the highest quality and best source of protein available to the public. It plays a role as an antioxidant and helps support a healthy immune system. Studies have shown that whey protein contains the perfect combination of amino acids needed for optimal performance in the body. Consistent supplementation of whey with a good exercise program will yield the results that you are looking for.

The amino acids commonly found in most whey powders can be classified in three different categories:
1) Essential Amino Acids
2) Non-essential Amino Acids
3) Conditionally Essential Amino Acids
The essential ones used in most powders powders are valine, threonine, isoleucine, leucine, and lysine. Non-essential amino acids include aspartic acid, serine, and alanine, while conditionally essential aminos are proline and glutamine. Most whey protein powders also include a decent amount of calcium and potassium, so its no wonder whey protein is the highest selling sports nutrition supplement on the market today.

Most athletes consume around thirty grams of whey protein daily, while some bodybuilders even take amounts higher than two-hundred grams. Large doeses are not recommended because it will overload your liver and you won`t get the same results you would get with a lower dosage. The best time to consume whey protein is directly after a workout with some form of simple carbs such as orange juice. When I supplement with whey, post-workout is the only meal I have it. I just make my meals with whole foods which in my opinion, tastes better.

Assuming you eat six or more meals per day, you can get away with having whey at three different times daily. Just make sure that the rest of your meals come from other protein sources such as egg whites and tuna. A diet when you`re only having whey protein will not only taste bland, but you will feel hungrier throughout the day because of whey`s instant digestability. Not what what you want when trying to lose fat. Until next time, later.

*http://www.bodybuildingforyou.com/protein/whey-protein-supplements.htm
*http://www.musclesurf.com/100wheyprot2.html
*http://www.optimumnutrition.com/index.asp
*http://www.bodybuilding.com/store/whey.html

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By: Zach Bashore

Fat Burners for Rookies
Zach Bashore
February 17, 2006

Many people become overweight and feel the need to lose weight. Instead of losing the weight naturally, they start using fat burners instead. This article is going to explain what fat burners are, what they are useful for, common side effects, and the best fat burners on the market today. You are also going to learn the positive side of using fat burners and if used properly, why they can enhance ones physique.

People supplement with fat burners for three main reasons: Energy enhancement, fat loss, and for a decreased appetite. The caffeine in fat burners is the main cause of a boost of energy. Fat burners help the body break down body fat by entering the bloodstream as free fatty acids that are then transported to muscle cells where they are burnt. During the process of appetite suppressant, many hormones are involved. Research continues on the positive effects of fat burners but there are already many known side effects to the of them.

Increased blood pressure and an increased heart rate are just a couple of the side effects associated with the use of fat burners. You may also feel restless, hyperactive, nevousness, and a tendency to be excited easily. One of the more serious side effects is having problems sleeping at night. As everyone knows, it is crucial to get eight to twelve hours of sleep every night in order to get the body you want, so you can`t take your fat burning supplement(s) within six hours before you go to sleep.

Hydroxycut and Xenadrine are the two most frequently used fat burning supplements. Other fat burners such as Hot Rox, Lipo 6, and Ripped Fuel are other common types of fat burners you can buy, but in my experience, your best bet is Xenadrine. All fat burning supplements can be useful, but I will always preach the use of Xenadrine because it brings a feeling of well being unlike any other supplement I`ve tried. There are also diet pills that come in the form of CLA, green tea extract, and ginseng. These supplements don`t emphasize the use of caffeine so if you`re trying to cut caffeine out of your diet, using these supplemetns instead would be the best route for you.

Fat burners have only been popular for the past fifteen years and are mostly used by lazy people who don`t want to lose weight naturally. However, there are some bodybuilders who use fat burners to give them a boost in the gym while severely dieting for a show. You see advertisements for fat burners all over in the magazines, but which bodybuilders actually use these fat burners? Your best bet is not to buy into what the pros say they are using and experinment with different ones until you find one to your liking. Until next time, later.

*http://www.bodybuildingforyou.com/weight-loss-etc/fat-burners-reviews.htm
*http://www.goaskalice.columbia.edu/2258.html
*http://www.bodybuildingforyou.com/weight-loss-etc/stacker-3-fat-burner.htm
*http://www.bodyandfitness.com/Information/Weightloss/fat.htm
*http://www.achievingweightloss.com/side-effects-of-fat-burners.html

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By: Dave Carter

What is facial minisculpture? Facial minisculpture is a cosmetic surgery that can be best described as a very refined type of liposuction. For facial minisculpture, the doctor would used smaller, specialized instruments than what are used for regular liposuction. The size of the instruments is only about one or two millimeters, and they are shaped to specifically designed to address areas of the body requiring extreme caution and precision. This is a cosmetic surgery that is increasing in popularity among celebrities.

Facial minisculpture is designed for the specific areas of the face that are difficult, if not impossible, to address with normal liposuction. Facial areas such as jowls, cheeks, and jaw-line can be sculpted with the tiny tools that are specialized for this type of procedure. While most common for the face, other areas for Minisculpture include arms, axilla and bra areas, back, chin, knees, calves, and even ankles. Minisculpture is performed while the patient is under anesthesia, but it is a short and quick procedure that is minimally invasive.

This is such an easy cosmetic surgery, that the patient even has the ability to drive him or herself home after the procedure. In general, if the procedure is done correctly, there should not be any side effects that are associated with normal anesthesia. In addition to this, the recovery period is extremely easy for the patient. There may be some minor bruising and swelling, but minor is the key word. Bruising and swelling are virtually undetectable and the discomfort from both is minimal. While a short time off is still recommended from recovery, you can return to work after 48 hours. For about any other normal around the home activity, 24 hours should be more than enough time for recovery.

Minisculpture is so easy on the patient, in fact, that it can even be done in conjunction with other cosmetic surgeries. There are many celebrity patients who have had minisculptures in association with other procedures such as lip augmentation, eyelid enhancement, laser treatment and other minimally invasive techniques. The beauty of minisculpture is how gentle it is, and as a result, how little that particular cosmetic surgery impacts your day to day life, and yet the impact it can have on appearance can not be discounted.

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By: Jasmine

What is Botox ?.

listen to Dr. Andrew Weil ( Harvard Medical doctor ) He is Oprah Winfrey’s and Larry King’s physician and possibly the most-respected doctor in America.

Dr. Weil says: “Botox is Botulism Toxin (poison) and works by paralyzing facial muscles. It only works for 3 months and then you need more injections. If too much of it is injected (or injected into the wrong areas), you can end up with droopy eyelids that will stay that way for weeks. Other side effects are headaches, respiratory infections, flu-like symptoms, nausea, and pain in the face.”

The FDA has only approved Botox for use on an extremely limited area (less than 5% of your entire face). That area is the tiny little space where sometimes there is a furrow between your eyebrows. You can’t use Botox ANYWHERE ELSE! . Treatment costs about $700 per treatment and the patient need a new treatment every 90 days!

How if i tell you can Look as much as 20-years younger, without using Botox Treatment ?

The most natural ingredient for anti wrinkle cream is made from something called “emu oil”. This is the best triple-refined emu oil in the world. And, an extra ingredient is added to it while it is being made into a cream. This extra ingredient is a suspension of superfine silicon dioxide nanoprisms (from the fractionated silicon dioxide) which has been “fractionated” instead of powderized. That means instead of turning into flakes when it is processed turns into billions of Microscopic Three-Dimensional Nanoprisms. This effect will last until you wash your face and the invisible silicon dioxide is removed, it turns out emu oil is probably the best cosmetic ingredient in the world. That’s because its molecules are much smaller than the molecules in human skin.

What is Emu Oil and how its related to wrinkle cream ?

Emu oil was discovered by Aborigines many thousands of years ago as a skin moisturizer, antiseptic, and as an aid in the relief of sunburn, muscular aches and joint pain, as well as aiding in the healing of injuries. The emu oil is rendered from a thick layer of fat on the back yielding 5 - 7 liters of unsaturated, non-toxic, highly penetrating oil.
Over ten years of research done at Global Canyon Ranch (Texas) has revealed that the emu oil has unique thermodynamic properties. Combined with other ingredients, the oil can be used to machine stainless steel much more rapidly, thus considerable savings in labor results.

The combination of Emu oil and Nanoprisms can penetrate down through Seven Layers of Human Skin! This makes it the best moisturizer in the world.

Do most of people who’ve used Botox say it has given them a “Herman Munster” type face!

Wrinkle Cream

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By: Zach Bashore

Cutting for Rookies
Zach Bashore
February 23, 2006

Weight loss is a goal millions of people have but very few people have the knowledge needed to successfully lose weight. Not only do you have to eat less calories, you have to know how to keep muscle loss to a minimum as well. This article will discuss the basics of cutting up, what cutting is, how to properly cut, and tips to help you lose as much fat as possible. You should then be able to use what you`ve learned into your own diet and workout regimen.

Cutting is simply stripping the body of excess bodyfat while keeping as much muscle mass as possible. Call it getting ripped, shredded, or sliced, it all serves the same purpose; to make the body look the best as possible. There are three primary reasons for wanting to cut. You may be training for a bodybuilding competition and need to achieve that “hard” appearance with cuts and striations. You could be into the bulking-cutting cycles and want to lose a little bit of fat to look good for a special occasion. Finally, you could even be naturally prone to carrying excess bodyfat and want to cut down in order to get that “bodybuilder`s appearance.”

Most weight loss diets forget the fact that you are trying to lose fat, not just weight itself. There are even bodybuilders who believe that they can lose fat and gain muscle at the same time. From a scientific point of view, it`s simply just not possible to do this because when the body is in an energy deficit, it cannot gain muscle as well. That is why it is very important to choose a diet that is one or the other, cutting or bulking.

No matter which diet you choose, there are a few helpful tips that will speed up the fat loss process. Do some sort of aerobic activity. Aerobics speed up your metabolism and allows you to eat more calories daily. You need to engage in a weight lifting routine. Muscle burns calories, which is exactly what you want to have. Use basic supplements such as a healthy fat source and a multivitamin. Drink plenty of water, you don`t have to drown yourself but you should at least stay hydrated. You also need to make sure that you are getting plenty of sleep. Sleeping will decrease your chances of gaining unwanted fat from stress so it is a must that you get eight to ten hours of sleep daily.

Fat loss is a rather simple matter if you have experience doing it. The first time one goes on a cutting diet you may think,”Oh my god, I can`t eat six meals everyday.” Or “I can`t go very long without eating junk food.” That`s the beauty of it, when on a cutting diet, you can have a cheat meal once every two weeks to keep your mind fresh and your body metabolism the previous healthy nutrients that you were consuming. Do the right thing, go on a cutting diet. Until next time, peace.

http://www.bodybuilding.com/fun/efficientloss.htm
http://www.getbig.com/glossary/jargon.htm
http://www.trulyhuge.com/news/tips62q.htm
http://www.muscletalk.co.uk/losing-fat.asp

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By: Zach Bashore

Cardio for Rookies
Zach Bashore
December 14, 2005

Weight training is an important aspect of the bodybuilding process, but what about the forgotten exercise commonly known as cardio. Cardio is just , if not more important than weight training itself and should be at the top of every trainee`s to-do list. In this article, I am going to give you a run down on the different types of cardio that can be done and the benefits of doing cardiovascular exercise.

The definition of cardiovascular, according to dictionary.com, means of, relating to, or involving the heard and blood vessels. Basically, anything that elevates your heart rate to burn calories would be considered cardio. The most important thing is to always be moving. A sedentary lifestyle will only lead to obesity and you definitely don`t want that, especially if you are involved with fitness.

There are many positive benefits of doing cardiovascular exercise. Your mind will benefit most because cardio helps reduce stress and keeps you in a positive mental state. Not only that, but your body will be benefitting from an increased lung capacity, higher metabolism, and increased blood flow to your brain.

If you have a job that keeps you active then there is no need to add more cardio. However, some bodybuilders preparing for a contest do up to three hours of cardio daily, so you will have to be the decisive factor and determine how much cardio you need to do. Many people prefer jogging as its main source of cardio because it is a quick way to get in a workout. Other people prefer cycling, walking, or any other cardio option available.

The debate on the best time to do cardio has been going on for years. One person says you should train in the morning on an empty stomach, another says to do cardio after your first meal, and then another person tells you to do cardio right after you get done weight lifting. All of this information can become confusing and cause you unwanted stress just trying to decide which time is the best time to do cardio. Again, try them all and make a decision based on good judgement. Don`t be discouraged if you don`t get everything right the first try, just use your mistakes as a means for improvement. Until next time, Later.

*http://exercise.about.com/cs/cardioworkouts/a/cardio101.htm
*http://www.bodybuilding.com/fun/animalpak19.htm

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By: Maggie Lichtenberg

Two months after my open-heart surgery, through my cardiologist’s referral, I was cleared to begin a physician-sponsored cardiac rehabilitation program – a program of exercise and risk-factor education for individuals recovering from serious heart procedures and heart disease.

Some patients are healed enough to begin sooner, some later. The gym facility where I live in Santa Fe, NM, called the Center for Living Well, is spaciously housed in the basement of our one hospital. In the last thirty years, thousands of cardiac rehabilitation programs have sprung up far and wide in the U.S. alone, all featuring similar characteristics.

In my book, The Open Heart Companion: Preparation and Guidance for Open-Heart Surgery Recovery (Open Heart Publishing, 2006) I advise, “systematically increase your walking every day, to the point where you can visualize and look forward to the strength retraining and aerobic stamina offered in a good cardiac rehabilitation program. Once your doctor finally approves you for cardiac rehab, you will discover what may be a new experience, or the reawakening of an old pleasure — going to the gym!”

Beginning a cardiac rehabilitation program is truly an exciting moment. I was finally up to moving my body for real. I knew I had made tangible progress or I wouldn’t be there. I was assigned an exercise physiologist, or case manager. After a general orientation (completing a detailed questionnaire, learning to take my pulse, oxygen usage and rhythm monitoring guidelines) I was given a personal exercise worksheet. Preferably three times a week for one hour, I was to track my gentle progress forward in a customized program — using the treadmill, bike, stairs, UBE machine (aerobic ergometer), and so on. Adding weight training to the regimen was to come later, at the discretion of my case manager. In addition, numerous classes (stretching, therabands, free weights) and support groups (smoking cessation, stress management, osteoporosis and diet education) were all available in the package. Once a month there was an “Ask the Cardiologist” Q&A hosted by one of the New Mexico Heart Institute cardiologists. Most of all, the staff were caring, devoted, highly attentive, good-humored professionals. There was a palpable air of camaraderie and developing friendships that evolved into a memorable support group experience for me.

I was accepted into the program provided I agreed to wear a wireless heart monitor during exercise. What a good thing! My heart was still ricocheting in and out of irregular rhythm (atrial fibrillation). There was always someone at a computer screen monitoring my rhythm. If, as is more likely with exertion, my a-fib returned, even if I didn’t notice, a nurse or exercise physiologist would check in with me. How was I feeling? Did I feel lightheaded? Did I need to slow down? Maybe end my session for the day? Your pulse is x, let’s check your blood pressure.… Since a patient’s inclination may be to push through (my common approach in the past), the permission to simply stop, give yourself a break, can be welcome. I felt completely taken care of. With so many dedicated professionals around me, and the new friends I was making, I could never run too far into trouble. Although physically challenging at times, the cardiac rehab environment made for a positive, confidence-returning experience.

In the book, Heart Attack: Advice for Patients by Patients (Yale University Press, 2002), most of the eleven contributors go out of their way to rave about their cardiac rehab program experience. “The highlight of my day…”, “I credit the program with getting my life back on track…”, “I’ve been a member now for ten years and I know it is keeping me healthy…”, “My wife is now in the program with me. We’ve made some great friends….” The social and emotional support received can be priceless. Rather than returning to one’s previous gym or yoga class, many heart patients take advantage of ongoing membership in their cardio-directed program.

Copyright (C) 2006 Maggie Lichtenberg. All Rights Reserved

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By: Maggie Lichtenberg

You are now home from the hospital, and while the healing process is well underway, or you would not have been discharged, there are miles to go. There seem to be so many instructions to remember. You simply will not be up to much in the first few weeks, and in some cases, for several more. I won’t understate this. Yes, an upbeat approach by the hospital medical staff may have sent you waltzing home and it’s thrilling to be leaving the hospital, where you haven’t been permitted to sleep through the night. Yet you are returning home greatly fatigued, with a medications schedule to manage, possibly a tank of oxygen, and perhaps recurrent irregular heartbeats or other complications that remain unresolved. Now is the time to dedicate yourself to the hard work of recovery. Alternating rest and exercise, and above all patience with the physical and emotional trials ahead, is your assignment for the next several weeks.

You and your caregiver will mostly be on your own unless your particular situation requires a treatment plan that includes post-op visits from a home health care nurse. Even if that’s the case, now is the time to review any guidelines your hospital medical team has given you about what to be aware of.

If you have purchased the paperback or downloaded the e-book version of The Open Heart Companion: Preparation and Guidance for Open-Heart Surgery Recovery, from my website http://www.openheartcoach.com, it’s time to reread Chapter 5, “The Challenges You May Face.” This chapter provides detailed information not only on challenges that may arise in your recovery, but it also supplies solutions as well. For example, on the subject of feeling isolated: “This is the time to find other open-heart surgery survivors and their caregivers to talk to. Swap stories, share information, hear what other families have gone through. Just knowing that you are not alone as you go through your rehabilitation can lift the veil of isolation. There can be a tendency to hold one’s surgery and recovery experiences too privately, but not reaching out to others will only deprive you of receiving compassionate support. If you are feeling isolated, do yourself a favor: reach out to friends and family, and look for a heart surgery support group locally or online.” However, whenever in doubt about what you may be experiencing specifically, contact your designated medical liaison for professional diagnosis or medical attention. No question or concern is too trivial.

For most of us, there is a difficult recovery challenge from the time we leave the hospital until we are healed and strong enough to enroll in a local rehab program. That’s one of the reasons for my book, to bridge this gap as so little medical attention is focused on the recuperation period that lasts anywhere from four to eight weeks. We thought getting through surgery was the biggest hurdle. However, the hurdle is greater when we are home on our own with not much progress to report fast enough — and without all those experts in the hospital to lean on.

Every recovery is different. If you’ve been told to expect improvement “two days forward, one day back,” you might be disappointed to experience instead only one good day (a period of energetic spunk) followed by two, three, or even four days of just plain feeling lousy. Even to meet the assignment of increasing your walking time from five minutes to ten minutes a day may feel like an insurmountable task at first. You may also be swinging in and out of temporary depression. (In my case, I wished the discharge nursing staff had emphasized the psychological challenges of recovery, not just the physical stresses.) Or, you may feel “off,” and think you might be coming down with a virus. That might be the case, but feeling off can be due to other things as well: you may have become anemic (as I did); you may be having an allergic reaction; sleep deprivation may have caught up with you—there are many possibilities. Know that everyone goes through discouragement, yet those who are informed to expect ups and downs will fare far better.

Recovery after surgery takes time. There’s often a feeling of “being all alone.” Because I, and dozens of patients and caregivers who were interviewed for The Open Heart Companion, have gone through open-heart surgery recovery ourselves, I offer the help you need via a free monthly phone support group, a newsletter specifically on recovery, a highly informational paperback (also available as an e-book), and general practical tips. Stop by my site at http://www.openheartcoach.com to see how we can help you recover faster.

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