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How to Get the Body Perfect/Perfect Body Results for Life!!

It really is that simple and that complex when it comes to attaining a
Body Perfect/Perfect Body for a lifetime.

The FOUR essential keys to Body Perfect/Perfect Body Success for Fitness and Health are:

The R Factors!!!!

R FACTOR 1

Rev up

You must incorporate a on-going Cardiovascular exercise program in each of your weekly goals. That means a minimum of 3 times per week, you must work on strengthening and protecting your heart from the risks associated with a sedentary lifestyle. Your heart will thank you for it, when you Rev up your motor and keep in revved for a minimum of 20-30 minutes three times per week in your target heart rate zone.

What is your target heart rate you ask?

Well first of all the exercise does not matter. You could walk, ride a bike, run, work out on a treadmill, stairclimber, eliptical machine, or any movement that will put you into a aerobic state. That means getting your heart rate up to and maintain a range of 65%-80% of your
MHR (maximum heart rate) for 20-30 minutes. Keep in mind that you body will not start to burn excess fat and carbohydrates until you hit about the 20 minute mark of that 65%-80% MHR. You body will then kick in and start to gobble up those stores of fat in your body and munch down on them to help you reduce your body fat % and get to a leaner Body Perfect YOU!!!

To calculate your MHR you must first take 220 and subtract your age. That becomes your high end of the threshold of your heart rate.

So Example:

I am 43

220-43= 177 is my top end of my heart rate- I basically would be at an exhaustion rate with my heart maintained at 177. Meaning I would not be able to sustain exercise at that high a level for too long and really I would not get any long term Aerobic benefit.

My goal is to keep it between 65%-80% of that 177 maximum for my age:

177 X 65%=115
177X 80%=142

So my goal would be to keep my heart rate in the 115-142 range for the best Aerobic conditioning for FAT loss and to keep it in that range for a bare minimum of 20 minutes, because the real benefit kicks in after 20 minutes. So if you can incorporate cardiovascular activity at least 3 times per week for 30 minutes or more you have just completed the first important step in the

R FACTOR for BODY PERFECT/PERFECT BODY FITNESS AND HEALTH!!!!



R FACTOR 2

Resist- That's right!!!

Resistance Training. Moving Weights, lifting something, exerting force on your muscles to produce hypertrophy. Working out!!!! Yes studies have shown that incorporating resistance training into your daily and weekly Body Perfect/Perfect Body Fitness and Health routine, will help support a transformation of your body composition. Meaning you will gain more muscle and reduce the amount of fat % that your body is composed of. A solid resistance training program is essential in the transformation to a leaner more defined body that will work harder for you when you are not working. Studies have shown that a higher % muscle composition body will work at burning more calories per hour while at rest than a body with higher fat percentages. Lean bodies Burn FAT!!!!!!


R FACTOR 3

Retrain- How you eat!!!!

Yes it is very important in the R Factors to incorporate a retraining process of your eating habits. You have to think of your body as a car that needs to be refueled every day. The right type of fuel will determine how your engine runs. Several times a day in fact. Small meals every 3-4 hours that include low glycemic index foods that are low in fat, high in complex carbohydrates and that incorporate the right type of lean proteins will provide a well rounded nutritionally sound eating plan.

Don't Buy into the fact that you can eat all the FATTY Foods you want as long as they are high in protein and low in carbohydrates. You body does need fat, but it needs the right kinds of fat. The fats that are not saturated and low in transfats. Stick to fats like Olive oil and Canola Oil. The fats found in nuts like Almonds are outstanding because they are low in saturated fats and high in the good fats. The fats that help you raise your HDL and lower your LDL levels in your body to maintain a healthy cholesterol level. When thinking of low glycemic foods think of one important thing.

GREEN IS GOOD!!!!- Yes the darker the green the better. That means that trying to incorporate Dark green vegetables into every meal is essential.
Every meal I try and incorporate the following great low glycemic veggies:

Broccoli
Asparagus
Spinach
Green Beans

So try and blend in a salad at lunch with fresh spinach or romaine lettuce. Remember the darker the green the better. These lettuces will provide you more nutritional benefit than iceberg lettuce that is very light in color and contains mostly water.
Have a nice plentiful serving of a dark green vegetable with your evening protein. Every night I have one of the vegetables noted above with every single meal.
Steamed Asparagus or Sauteed spinach in olive oil with garlic and some light low sodium seasonings are outstanding complements to a nice fresh broiled piece of Salmon filet or lean chicken breast, prepared the way you like it.

Focus on Fiber!!!- When thinking of eating a carbohydrate think of fiber and how much that carb has. Are you eating plain white rice or did you opt for brown or wild rice, which is less refined and more natural in terms of adding fiber and being lower on the glycemic index for a carbohydrate. Can you skip the potatoes and just eat a larger portion of broccoli or asparagus??
I rarely eat potatoes or plain white rice in my eating plan anymore. I have opted to consume very lean healthy fish or meats along with a highly nutritional and low glycemic index veggies and when I do eat carbohydrates, I make sure that they are as natural an unrefined as they can be and that they support fiber consumption in my diet naturally.


Remember that you need carbohydrates for energy and if you are working the R Factors in the right way you are going to need those important complex and essential carbs for keeping your energy level up and helping refuel your body. Also remember alot of foods that brag about being Low in fat or having no fat, have tons of BAD carbs. Look at white flour products like plain breads and pretzels or as I mentioned already plain white rice and pasta. Unfortunately these refined carbohydrates which do not provide a tremendous amount of the right nutrients raise your insulin levels and blood sugar and help you store FAT!!!

To learn more about Weight Loss and How to manage and control

your R Factors visit us at:

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R Factor 4

Reenergize

Your body needs time for Rest and Recovery!!! To complete the R factors you need to allow your body to rejuvenate itself from your Resistance training and also your Aerobic training as well. You can Over-train your body with diminishing returns and as you work out and break down your muscles, you need to provide them adequate time to rest, recover, and rebuild themselves to make a stronger and leaner YOU!! Always allow at least one day of rest between a particular body part and make sure that if your body is telling you that you are tired, sore or hurting, DO not push yourself or force yourself into risking injury!! Listen to your body. Give yourself time to Renergize and you will complete and support the R Factors.



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THE ROLE BODY FAT PLAYS IN DETERMINING ONE'S RISK OF CHRONIC DISEASES

As the prevalence of obesity in America approaches epidemic proportions, researchers are scrambling to learn more about how the body stores fat, how fat tissues affect body systems and the role body fat plays in determining one's risk of chronic diseases.


What researchers have learned is that fat is much more than an extra layer of insulation. It actually works as an endocrine organ that secretes dozens of proteins that affect the inner workings of the body.


One such protein is leptin. Discovered in 1994, leptin is released by fat cells. One of its functions is to send signals to the brain to boost or curb appetite. As a person gains weight, their fat cells release more leptin, which in theory should cause a decrease in appetite and an increase in the number of calories burned. However, researchers have found that obese people often are not sensitive to leptin; thus, it has little effect on their appetite and calorie usage. What's more, leptin may work against people trying to lose weight because, as a person loses weight, the body tends to release less leptin, potentially contributing to a boost in appetite and reduction in the number of calories burned at a given activity level.


Another key protein secreted by fat cells is adiponectin. Adiponectin helps insulin move sugar from the bloodstream into the body's cells where it can be used either for fuel or stored. People who are overweight, and especially those who are insulin resistant, have low levels of adiponectin, which may raise the risk for diabetes and heart disease.


Larger fat cells also cause the release of a variety of inflammatory proteins that result in low-level inflammation throughout the body. While the inflammation does not cause symptoms such as fever or pain, it can reduce the ability of insulin to move glucose out of the blood, thus leading to the development of plaque in the arteries and increased risk for heart attack or stroke.


In addition to their biochemical influences, the location of fat cells seems to be important. People who gain weight around the middle (so-called apples) have been shown to be at higher risk for heart disease and diabetes than those who gain their weight in their hips and thighs (so-called pear shapes). Men are more likely to be apple-shaped, and women pear-shaped, at least in their younger years. Older women become more apple shaped as their weight shifts following menopause. Fat stored under the skin (subcutaneous fat) seems to have less influence on the development of chronic diseases than fat stored deep in the abdomen or near the heart and liver.


While scientists have learned much about fat over the last decade, there is still more research to be done. Discovering that fat cells are capable of sending signals to the body and learning how the body stores fat are just the tip of the iceberg. Researchers now are working to determine how diet, exercise and other changes within the body affect the storage and regulation of fat tissue. In so doing, researchers hope to uncover more effective ways to treat obesity.

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GREEN TEA EXTRACT BOOSTS EXERCISE ENDURANCE 8-24%

Dose-related improvement utilizes fat as energy source

BETHESDA, Md. (Jan. 27, 2005) – Now that even baseball players may need to seek new, more natural performance aids, will Japanese green tea sets become standard in dugouts and athletic training tables around the world?


A new study tested the effect of regularly taking green tea extract (GTE) and found that over 10 weeks, endurance exercise performance was boosted up to 24% with 0.5% GTE supplementation, and 8% with 0.2% by-weight addition to food.


Reporting in the online edition of the American Journal of Physiology-Regulatory, Integrative and Comparative Physiology researchers at the Biological Sciences Laboratories of Kao Corp., Tochigi, Japan, said the 8-24% increase in swimming time-to-exhaustion was “accompanied by lower respiratory quotients and higher rates of fat oxidation.”


The results “indicate that GTE is beneficial for improving endurance capacity and support the hypothesis that the stimulation of fatty acid utilization is a promising strategy for improving endurance capacity,” according to the study entitled, “Green tea extract improves endurance capacity and increases muscle lipid oxidation in mice.” Research was conducted by Takatoshi Murase, Satoshi Haramizu, Akira Shimotoyodome, Azumi Nagasawa and Ichiro Tokimitsu, working at Kao Corp., a Japanese maker of healthcare products, including green tea beverages.


Results came from the equivalent of about 4 cups of tea a day


Although it’s difficult to extrapolate from mice eating GTE as a food supplement to a major leaguer or Olympic swimmer sipping green tea, the study’s lead author, Takatoshi Murase said: “We estimate that an athlete weighing 75 kilograms (165 pounds) would have to drink about four cups (0.8 liter) of green tea daily to match the effect in our experiments.”


“One of our important findings,” Murase pointed out, “was that a single high-dose of GTE or its active ingredients didn’t affect performance. So it’s the long-term ingestion of GTE that is beneficial.” (Murase based his calculations of mouse-to-human tea/GTE consumption equivalents on work his lab is doing on the anti-obesity effects of GTE on mice and humans.)


In an era when professional and amateur athletes are always looking for ways to improve performance, and most people want to improve their health and exercise capabilities, “the efficacy of dietary interventions is still controversial,” the authors acknowledge. They note that green tea and cacao contain a class of polyphenols called catechins, which consist mainly of epigallocatechin gallate (EGCG), epicatechin gallate and gallocatechin gallate. Catechins have been reported to have various physiological and pharmacological properties over the years.


The Kao lab “recently demonstrated that the long-term consumption of tea catechins was beneficial in counteracting the obesity-inducing effects of a high-fat diet, and that their effects may be attributed, at least in part, to the activation of hepatic lipid catabolism” in mice. “Overall,” the authors said, “observations so far suggest that thermogenesis and fat oxidation are stimulated by the intake of catechins.”


Working hypothesis and study methods


“To confirm our hypothesis that catechins affect endurance exercise capacity (i.e. time to exhaustion) by increasing lipid utilization, in this study we examined the effect of catechin-rich GTE intake on the endurance capacity of Balb/c mice swimming in an adjustable-current water pool. We also analyzed changes in energy metabolism, especially lipid metabolism. We demonstrated that GTE intake improved endurance capacity and this was accompanied by an increase in lipid catabolism. Our results support the hypothesis that stimulation of lipid metabolism is a promising strategy for improving the capacity for endurance training.”


The ideas for the experiment come from the fact that “skeletal muscles utilize carbohydrates, lipids and amino acids as energy sources, but the ratio in which they are used varies with the intensity of exercise and the level of fitness” as well as the type of exercise involved. For instance “during endurance exercise, excess glucose is undesirable because it induces insulin secretion, which in turn simultaneously inhibits lipid metabolism and stimulates lactate production. Conversely, enhanced availability and utilization of free fatty acids are considered to reduce carbohydrate utilization, which in turn spare glycogen and suppresses lactate production and results in an increase in endurance.”


To test what effects GTE and its components would have on endurance exercise, the researchers ran two experiments. In the first, swimming endurance capacity was measured at eight weeks of age and the mice were divided into four groups of 10 each. All subjects had unlimited access to water for exercise. For 10 weeks, controls ate a standardized diet only, while experimental animals had this diet supplemented with 0.2% and 0.5% GTE by weight. During this period experimental mice were exercised in a pool twice a week, but non-exercise mice weren’t.


The second experiment was similar to the first but the experimental groups received a diet containing 0.1% to 0.5% EGCG for 10 weeks.


At the beginning of the experiment, the mice swam about 26 minutes until they were exhausted. After 10 weeks on the training regimen, the time-to-exhaustion for the exercise-control mice (no GTE or EGCG supplement) rose to about 33 minutes, showing the effects of unaided practice on endurance capacity. From the first week of the experiment, the mice on GTE showed greater improvement compared with the exercise-controls. By week eight, the improved performance of mice on 0.5% GTE was significantly better (39 minutes) than the exercise-controls (33 minutes) at a 0.05 level, while improvement in weeks 9 and 10 (40 minutes vs. 33 minutes) were significant at the 0.01 level.


GTE effects not matched by EGCG alone suggesting other additional influences


In the global search for enhanced athletic performance (and health and fitness), the Kao team said they “have shown that GTE improved endurance capacity and that the improvement was dose-dependent. A similar effect was observed in mice fed EGCG, a major constituent of GTE, suggesting that the effects of GTE were mediated at least in part by EGCG.


“However, because the effects of EGCG appear weak compared with those of GTE, we cannot rule out a possible contribution from other components of GTE. Although long-term intake of GTE enhanced endurance capacity, no marked effects were observed after a single dose of GTE, suggesting that some biochemical changes induced by habitual GTE intake, such as up-regulation of muscular beta-oxidation, contributed to the improvement in endurance capacity.”


The study found that plasma NEFA (non-esterified fatty acid) measured immediately after exercise slightly, but significantly, increased in mice fed tea catechins. Though they concede that the effect of plasma fatty acid level on endurance capacity is controversial, they say that increased supply of circulating fatty acids would “induce the uptake of fatty acids, and thereby stimulate lipid metabolism in muscle.”


Indeed, lab results showed that muscular beta-oxidation was higher in GTE-fed mice (compared with non-exercise and exercise-control mice), “suggesting that GTE enhanced the capacity of muscle to catabolize lipids and utilize fatty acids as an energy source.” Conversely, GTE lowered plasma lactate concentrations, which would be raised by glycogen breakdown and glycolytic flux, they note.


Taken together the experimental results “suggest that habitual exercise and the intake of GTE enhance fatty acid availability, catabolism and utilization in muscle, and this is accompanied by a reduction in carbohydrate use, which together result in prolonged swimming times to exhaustion.”


Controlling for caffeine


Kao researchers controlled for possible influences of caffeine and possible weight-fat changes that might affect buoyancy.


Aware that previous studies were criticized by the possible role of caffeine on fatty acids and exercise, the Kao researchers reduced the amount of caffeine in supplements. “In addition, we observed no changes in plasma NEFA level under resting conditions, suggesting that caffeine-stimulated lipolysis did not occur under these conditions. Thus our results overall suggest that the effects observed in this study are not attributable to caffeine. In particular, our findings that purified EGCG improved endurance capacity supports this conclusion.”


Next steps




The “precise molecular mechanism by which GTE stimulates fatty acid metabolism is unclear at present (and) remains to be elucidated.”



For instance, the researchers wrote, “it is possible that the anti-oxidant properties of tea catechins mediate their effects on endurance capacity.”



And finally they noted: “Although the clinical efficacy of GTE has not yet been confirmed in human studies, our results suggest that GTE may be a useful tool for improving endurance capacity.”

Contact: Mayer Resnick
Office: 301-634-7209
Cell: 301-332-4402
mresnick@the-aps.org

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Life Expectancy in the U.S. may be in jeopardy by Obesity

The average American continues to fight the waist line battle with Obesity and new reports suggest that life expectancy in the U.S. may be in jeopardy, because of the wide spread Obesity problems that continue to rise.



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A Recent study put out by the Rand Corporation, concluded that if Americans continue to get fatter at the same rates as they have been, then by 2020 about 1 out of 5 healthcare related dollars will be spent on those people between the ages of 50- 69 that are obesity related. That will be a rise of 50% compared to current statistics.

They expect life expectancy to drop over the next 50 years due to the fat getting fatter U.S. society that continues to overinduldge on food. We are seeing tremendous increases in the younger generation and its just a matter of time before things just get worse.

Current statistics show that more than 30 percent of Americans are considered obese, which converts into about 59 million people country wide. We must realize that obesity leads to increase risks in heart disease as well as a possible ten fold increase in getting diabetes.

As the diet industry continues to expand, so do the waist lines of those millions of Americans that are searching out the silver bullet to weight management.

For all of us to find life long success, we need to focus more on a life style change than worried about the next new low carb, high fat, low sugar diet plan.

Permament Weight Loss and long term management really comes down to just a few important things.

Managing your food intake-through a healthy eating program


Incorporating an on-going resistance and cardiovascular program


Working on your thought process as you manage your eating and fitness plan.

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Almost 65 percent of Americans are overweight

and approximately 30 percent are obese, according to the Centers
for Disease Control and Prevention (CDC).
In fact, the numbers are so alarming that
the Surgeon General has referred to obesity
as an “epidemic” and obesity is now the
second leading cause of death, second only
to smoking. As the number of overweight
and obese Americans continues to climb,
health professionals, educators and government
leaders are looking not only for solutions
to this epidemic and reasons behind
these growing numbers, but the causes. So
who or what is really to blame for the obesity
crisis? Is it the schools, legislators, food
companies, city planners or individuals?
Read on to find out more.


Is Your City or Neighborhood Making You Fat?

Is it possible that subdivisions and the layout of our cities are the
reasons that people are overweight? Some say yes. A study published
in the American Journal of Health Promotion found that
those living in the suburbs weigh more (approximately six
pounds) than those living in the city. Urban planners admit that

“Research shows that individuals who join online weight
management programs can be successful in losing weight,”
— Dr. John Foreyt,
BAYLOR COLLEGE
OF MEDICINE


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age of 10 pounds (a five percent loss of their initial weight, which can
affect overall health) compared with the other group who lost an average
of four pounds. Researchers also found that those who spent more
time on the Web lost more weight.

As more and more people look to lose weight, many experts are finding
that “online dieting” is attractive to many because people can log on
anytime and because such sites offer anonymity. “Research shows that
individuals who join online weight management programs can be successful
in losing weight,” says John Foreyt, a leading obesity researcher
with Baylor College of Medicine and Scientific
Advisory Board Member for
CaloriesCount.com.
CaloriesCount.com, an online
healthy eating and exercise weight loss
“toolkit,” offers members support
through message boards, a weekly
newsletter, access to a variety of tools
including an Online Food Diary, an
Enhanced Calorie Calculator, a Diet
Assessment Calculator, Meal Plans,
recipes, access to experts and more.
Dr. Foreyt notes, “Sites like
CaloriesCount.com, which offer convenience
and privacy, are very appealing
to many people. Consumers with
full-time jobs, families and a busy schedule in general may not be able to
find the time to attend weight-loss support meetings. Online programs
offer individuals the ability to get the information and personalized tools
they need 24 hours a day, seven days a week.” For more information about
the research and various online tools, visit: www.caloriescount.com.

References:
Tate, Deborah, F., PhD, Jackvony, Elizabeth, H., Wing, Rena, R. Effects of Internet Behavioral
Counseling on Weight Loss in Adults at Risk for Type 2 Diabetes. April 9, 2003. Vol. 289. No. 14.
1833-1836.


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