This 20-Minute Workout will build muscle up fast and loss fat:
- Learn how to blast fat, build muscle, and sculpt your entire body in just 20 minutes a day!
- These exercises are for head-to-toe conditioning.
- The workouts combine cardio and lifting routines.
I don’t waste time going to the gym. I do all of my workouts at home. Most of the routines are just three or four exercises that give you the results you want in the least amount of time.
Please do me one favor. I just want you to refer friends & family to my website. Pass the 20 Minute Workout along, but ask them to sign up for my free newsletter. I am more serious than ever about getting my health message out there! Please help me by asking friends & family to read my newsletter.
Here is the link http://www.toyourhealth.com/mpacms/tyh/article.php?id=1277
I’ve been upset about cholesterol lowering drugs for years. I want what’s best for you. My practice and the techniques I use are based on enhancing the nervous system through more natural alternative therapies. Cholesterol is integral to your cell membranes and is critical for nerve function. Every nerve in the body is covered in fat (cholesterol). Sixty percent of the brain is composed of fat (cholesterol). And cholesterol is vital for the production of sex hormones. Lowering cholesterol levels too much can have a very dangerous effect on brain and nerve function. From everything I read I believe that a healthy cholesterol level is less than 200 mg/dl and greater than 110 mg/dl. Some studies even suggest a cholesterol of 230 mg/dl is healthy. Strive for LDL less than 100 mg/dl; HDL for males – greater than 50 mg/dl, HDL for females greater than 60 mg/dl. I am now actually seeing patients on cholesterol lowering drugs with levels too low. Cholesterol is so important that your body does not rely on food sources alone.
How can you lower cholesterol without the use of statin drugs? These are the most consistent recommendations I have made that get results:
Most people are familiar with garlic as a cholesterol lowering substance. Allicin, the main biologically active ingredient in garlic, along with its associated chemical constituents, have been shown to lower total cholesterol. If you use a supplement, take 600 to 1200 mg a day divided into 2 or 3 doses.
UltraMeal Plus contains phytosterols – plant extracts that are sterols. These are types of compounds that bind to the bad fat when we eat, and take it out of body. They greatly reduce the production and absorption of bad cholesterol. UltraMeal Plus can be ordered from Metagenics.
Another one of my favorites is niacin, also known as vitamin B3. It has a tremendous efficacy. Niacin can raise HDL – the “good” cholesterol – by 15 to 35 percent, making it the most effective drug available for raising HDL cholesterol. In larger doses, niacin can reverse atherosclerosis by also lowering LDL and triglyceride levels.
Another substance that lowers cholesterol is red yeast rice. But it is not one of my favorites because it is really no different than taking Mevacor (a statin drug), and like other statins, it will interfere with CoEnzymeQ10. So, if you are taking a statin drug, I believe it’s absolutely mandatory that you supplement with CoQ10. This compound supports cardiac function and statin drugs block its production. Take 100-200 mg a day.
After several years of educating patients on the paleo diet and seeing the results on lab tests and body composition tests – I still highly recommend the paleo diet – low carb, minimizing fruits to a max of two per day, mostly sticking to only berries in small amounts, multiple servings of non starchy veggies, especially dark leafy greens, eating lots of protein from fish, meat, eggs, and chicken. I especially recommend wild salmon 2-3 times per week, grass fed meat only, a variety of nuts & seeds especially macadamia nuts, walnuts & almonds for snacks. I even want you to eat healthy fats: avocado, coconut butter, use coconut oil for sauteeing, or extra virgin olive oil. I would avoid dairy as much as possible.
In addition I recommend omega 3 fish oils (EPA-DHA 720) daily, liquid CoQ10 (NanoCell Q10), and UltraMeal Plus medical food shakes (www.DrJeffreyTucker.meta-ehealth.com)
Be sure your diet is high in fiber. Eating eight to 10 grams of soluble fiber a day lowers LDL cholesterol by about 5%. Oatmeal is a good source of soluble fiber. Also, soluble fiber supplements are available now (Metagenics has a good brand). Soluble fiber can also be taken as a weight loss aid. People who take a serving of soluble fiber in 8 oz of a calorie-free liquid 30 minutes or so before every meal tend to eat less. They lose weight without changing anything else.2-3
Of course exercise has so many benefits — maintaining function, controlling weight, lowering blood pressure, fighting depression, etc. — if exercise were a drug, it would be a blockbuster. Most people look for a pill instead of making healthy choices and taking action. Don’t be like them. Exercise is the best way to raise your HDL (the “good” cholesterol).
I have patients that are decreasing there overall cholesterol by double digit points in one month by including UltraMeal Plus medical food shakes. UltraMeal Plus contains plant sterols which have benefits in lowering cholesterol. I recommend using UltraMeal Plus as an adjunct to Therapeutic Lifestyle Changes (TLC). If TLC is not enough, then resort to formulas such as Cholarest SC and Lipotain. Insinase alleviates the underlying inflammation that interrupts the signal from the insulin receptor to the glucose transport vesicles to allow glucose into cells.
It’s important to understand that the rationale for abdominal training goes far beyond “looks.” The increased strength and recruitment of the abdominal muscles will carry over into better posture and more body control, both in daily life and in sporting movements. Working the muscles you can’t see — the ones deep inside your core areas — can be a difficult process, but target those areas and your whole body benefits. Not only will you look better, but you’ll also have more strength and suffer fewer injuries.
Here’s a great beginner routine for anyone who doesn’t focus on their abs regularly or who hasn’t exercised this area (or any area) of the body in awhile. Perform this routine at the end of your regular workout or as a stand-alone workout, 3-4 days a week. Start with six repetitions per exercise and build up to 15 reps each (except the plank – you can perform one set and increase your holding time, up to one minute). Complete the routine as a circuit, doing one set of each movement in succession and without resting. If that feels easy, try to perform the circuit a second time after a 90-second rest.
||Single-Leg Abdominal Press: Lying on your back on a floor mat or a padded bench, touch your right palm to the right knee. Raise your right leg off the floor so your knee and hip are bent at 90-degree angles. Rest the right hand on top of your right knee. Push your hand forward while using your abdominal muscles to pull your knee toward your hand. Hold for three deep breaths and return to the start position.
||Repeat this exercise using your left hand and left knee. Keep your arm straight and avoid bending more than 90 degrees at your hip.
||Opposite Hand on Opposite Knee: Push your right hand against your left knee while pulling your knee toward your hand. You’ll be pushing and pulling across the center of your body. Repeat this exercise using your other hand and leg. Hold for three deep breaths and return to the start position.
||Hand on Outside of Knee: Raise your left leg off the floor so your knee and hip are bent at 90-degree angles. Place your left hand along the outside of your left knee. Use your hand to push your leg inward. At the same time, create resistance by pushing your knee away from the center. Keep the back flat. Repeat using your other hand and leg.
||Opposite Hands on Opposite Knees: Place each hand on the opposite knee, toward the inside of each knee. Your arms will cross over each other. Push your hands against your knees and create resistance by pulling your knees in toward your hands. Hold and repeat.
||Hands on Outside of Knees (right hand/right knee): Use your hands to push your legs in toward the center of your body. At the same time, create resistance by pushing your knees out. Hold and repeat.
||Plank: Lie on your stomach. Raise yourself up so you’re resting on your forearms and your knees. Keep your head and back in line and imagine your back as a tabletop. Align your shoulders directly above your elbows. Squeeze your core muscles. Create resistance by pressing your elbows and your knees toward one another. Neither should move from their positions on the floor. Hold for three deep breaths, then return to the start position and repeat.
Talk to your doctor before beginning any exercise program if you have an existing health condition that limits movement, or if you haven’t really exercised before (or if it’s been a long time). You want to make sure you’re doing these exercises correctly, so ask your doctor to explain the precise movement if you’re not absolutely sure. Then get started on your perfect abs one repetition at a time!
This is Part 1 in a series of posture articles I am writing for Dynamic Chiropractic this year. Enjoy!
The core is the center of the body, where all movement begins. When you lift a heavy grocery bag, reach for a suitcase, pick up one of your children, move a bookcase or throw a ball, the core muscles should activate even before your limbs are in motion. Healthy core muscles will provide your body with the structural integrity and support to your spine for everything from walking and running to lifting to standing to sitting.
During most activities, do you feel that the way you are using your body is efficient and coordinated or inefficient and uncoordinated? The core should work in an efficient and coordinated fashion to maintain correct alignment of the spine and pelvis while the limbs are moving. As you move your arms and legs, the core muscles create a solid base of support to hold the spine still. If you feel uncoordinated and have a weak core, you are susceptible to lower back pain, poor posture and a whole host of muscle injuries. Strong core muscles act as a “brace” or support to help prevent pain and injury. Strong core muscles increase the recruitment efficiency of the smaller, deeper “stabilizing” muscles around the abdominals, low back, hips and pelvis. They protect your back from potential injury. Strengthening weak core muscles can reduce existing back pain problems. Core training will help runners avoid hamstring and knee injuries; gymnasts, soccer, football and rugby players avoid groin injuries; dancers, golfers and weight-lifters avoid back injuries; and help you become stronger, fitter and healthier.
Read More… http://www.toyourhealth.com/mpacms/tyh/article.php?id=1251&pagenumber=1
Ankle sprains can easily get reinjured – which is especially common during the first year – and this can result in chronic pain or disability. My article offers a home–based proprioceptive training program shown to significantly reduce the risk of recurrent ankle sprain.
California Chiropractic Journal article and photos: