Breaking up workouts may burn fat faster

Breaking up an exercise session, by adding a rest period in between, may boost a workout's fat-burning efficiency, a team of Japanese and Danish researchers reports.
When men exercised for two 30-minute stretches, taking a 20-minute rest break in between, they burned more fat than when they exercised for a single 60-minute session, and then rested afterward, Dr. Kazushige Goto of the University of Tokyo and colleagues found.
Current recommendations on exercise for preventing or treating obesity emphasize longer exercise sessions, Goto and his team note in the Journal of Applied Physiology. But there is evidence that following one exercise session with another workout may increase fat metabolism, they add.
To investigate, the researchers had seven healthy men complete one long workout and then two shorter workouts on exercise bicycles, measuring several different indicators of fat metabolism. All exercised at 60 percent of their maximum level of exertion.
When the men performed the two shorter exercise sessions, their blood levels of free fatty acids and other substances rose during the rest period, indicating greater fat metabolism. Levels of these substances also were higher during an hour-long rest period after the two-part exercise session.
Greater fat metabolism was recorded during each of the rest periods in the two-part session than during the rest period following the single, longer workout.
The men also showed lower levels of insulin and blood glucose during the second phase of the two-part exercise session.
While the proportion of total calories burned did not differ between the two workouts, fat represented nearly 77 percent of the calories burned in the recovery period after the two-part exercise session, compared with about 56 percent of calories burned in the recovery period after the single long exercise session.
Although a single bout of prolonged exercise is often performed in response to a physician's advice to exercise more, exercising for the same amount of time but with rest periods in between may be more effective, especially for sedentary or overweight individuals, the researchers conclude.

SOURCE: Journal of Applied Physiology, June 2007.

The Biggest Loser

I've first watch the biggest loser in RPN 9. I was amazed by the transformation of the contestants. Since then I was an avid fan of the reality tv show.

Season 3 has just finished and they are already casting for the 4th season. The winner was a fireman from New York named Erik. Below are the before and after pics of the contestant.

THE WINNER

OTHER CONTESTANTS, winners on their own right

To learn more about the show, point your browsers to http://www.nbc.com/biggestloser.

Hi-Tech Exercise (The XaviX)

I was browsing thru channels in our Television and I saw this gadget being featured.

The Gadget is called Xavix. Xavix is an interactive video game. It was created and developed by Jackie Chan's Team. It was first launched in HK and now is available in the Philippines. Xavix is exclusively distributed by Electronic Boutique.

"What’s great about the Xavix System is that as long as you have a TV, you can use it anytime you want and as much as you want. You can also own one or all the different games available, you can enjoy by yourself, or with your friends and family," said Mr. Abell Ngo, Vice-President of Electronics Botique - the sole distributor of Xavix in the Philippines.

Electronics Boutique
Level 1, East Wing, Robinsons Galeria 636-5077
Level 4, Market Market, Bonifacio Global City, Taguig 886-7939
Ground Floor, ParkSquare 1, Ayala Center, Makati City 816-2440
Level 3, New Wing, Alabang Town Center, Alabang, Muntinlupa City 772-3250 to 51
Level 3, Festival Super Mall, Alabang, Muntinlupa City 809-9100


There are peripherals that comes with it that make you move and feel that you are part of the game. There are many games to choose from.

1. XaviX Bass Fishing

2. XaviX Golf : there’s the Xavix Golf which lets the player use a wireless club for you to swing ang make that shot.

3. XaviX Bowling: The interactive Bowling game makes you use a wireless bowling ball controller and let’s you play a full ten frames or challenge other players.

4. XaviX Tennis : For those who love to swing racquets, the Tennis game allows compete in both singles and doubles matches using a wireless racquet controller.

5. XaviX BaseBall

6. XaviX AeroStep : The Aerostep cartridge contains various cardio workouts with a wireless J-MAT as a controller.

7. XaviX Jackie Chan Running

8. XaviX Power Boxing : The PowerBoxing uses boxing gloves for controllers and allows you to challenge boxing characters with different levels.

The good thing about this gadget is that it monitors the calories that you burn. You would know if you are progressing with the exercise. It also has weight tracker that you can store in its hard drive.

For those who can afford it and doesn't have the time to go to the gym. This is a must have!!

If you want to know more about this product you can logon to http://www.xavix.com/

Below is a sample video clip of XaviX.

Gym Substitute

I wasn't able to go to the gym for this week. I had my car checked up for my trip to Sonya's Garden in Tagaytay this weekend. I was really guilty not being able to go to the gym. I had to do something. Good thing, I was able to get a copy of TURBO JAM. It's an exercise video created by Chalene Johnson.

Turbo Jam is a cardio exercise. It combines TAEBO & DANCE. The fitness instructor is very energetic that you will be encourage to do the whole fitness video. I recommend that you try this exercise video. One of the sidekicks that was on video lost 70lbs and she looks gorgeous.

Also, I have a pair of dumbells weighing 5lbs each. I do 2 sets of fifteen reps per muscle.

I hope this would be enough until I could go back to the gym. Below is a sample video. Enjoy!

South Beach Diet Phase 1 (Pinoy Style)

I've spoken with a friend of mine in Dubai, UAE last night. She said she's having problem breathing and it seems that she's having heart burned. I got worried. I told her that I will create a menu for 2 weeks that she will follow. Below is a modified South Beach Diet Plan for Phase 1.




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Menu plan for 2 weeks (South Beach Diet Pinoy Style)

Quick Notes:

Use Olive Oil or Canola (cheaper) for frying.
Cucumber Sticks goes well with real mayo (look at the back of the label for 0 carbs or 1%)
Nuts, Alternate different kinds of Nuts for variety
Cheese, Same with nuts Alternate diff kinds
You can have deserts for dinner, suggestion is Jell-O (make sure its sugar Free)
Stock on Peanut Butter for unscheduled hunger
You can Follow the menu or if no time choose the ones that are easy to prepare.
Avoid Milk and Cola for 2 weeks. If you can’t help it, drink Coke Lite instead.
Avoid Potatoes and Carrots because they are high in Carbs
Minimize Breadings or Flour.
RICE IS BAD. IT KILLS YOU!
Have a Cheat Day on the 15th day so you won’t feel deprived.

Day 1

Breakfast: Ham and Cheese Omelette (with Tomato Ketsup)
Snacks: Peanuts
Lunch: Fried Pork Chop with Romaine Salad
Snacks: 2 slices of Cheese
Dinner: Sinigang na baboy

Day 2

Breakfast: Chicken Salad with Lettuce
Snacks: Cucumber Sticks with Mayo
Lunch: Sweet and Sour Meat Balls (lessen the floor use eggwhite as binder)
Snacks: 2 tablespoon peanut butter (unsweetened)
Dinner: Ginisang Shrimp and Sitaw

Day 3

Breakfast: Tapa & Egg with Tomatoes
Snacks: Almond Nuts
Lunch: Pan Fried Chicken with Sauteed Monggo Sprouts
Snacks: Fried Tofu with Vinegar dip
Dinner: Tinolang Chicken Breast


Day 4

Breakfast: Tuna Salad with Lettuce
Snacks: Singkamas
Lunch: Fried Tilapia and Cucumber Sticks
Snacks: Buttered Baguio Beans
Dinner: Tofu and Kangkong in Oyster Sauce


Day 5

Breakfast: Bacon and Scrambled Eggs with Tomatoes and Onion
Snacks: Nuts
Lunch: Chicken Breast Adobo with Itlog na pula and kamatis
Snacks: Cheese Sticks
Dinner: Pork Mushroom


Day 6

Breakfast: Egg Salad with Cucumber and Cheese
Snacks: Singkamas
Lunch: Ginisang Munggo and Pan Fried Chicken Breast
Snacks: Cheese Sticks
Dinner: Pan Fried Steak with Steamed Baguio Beans

Day 7

Breakfast: Manggo and Shrimp Salad
Snacks: Nuts
Lunch: Stuffed Bangus with Steamed Cauli Flower
Snacks: 1 small apple
Dinner: Pork Adobo with Kangkong


Day 8

Breakfast Tuna Salad with Lettuce
Snacks: Cucumber Sticks
Lunch: Steamed Tilapia. Stir Fried Cabbage and Munggo Sprouts
Snacks: Nuts
Dinner Sauteed Squid and Tahong with Sitaw

Day 9

Breakfast: Tuna n Mushroom Omellette
Snacks: Cheese sticks
Lunch: Pan Fried Chicken Breast with Buttered Baguio Beans
Snacks: Peanut Butter (2 tbsp)
Dinner: Nilagang Baka (without Potatoes)

Day 10

Breakfast: Chicken Salad with Lettuce
Snacks: Singkamas
Lunch: Bistek with lots of Onions
Snacks: Nuts
Dinner: Porkchop and Ginisang Munggo


Day 11

Breakfast: Bacon, Lettuce and Tomatoe salad
Snacks: Boiled Egg
Lunch: Stir Fried Tofu
Snacks: Cheese Sticks
Dinner: Sinigang na Bangus

Day 12

Breakfast: Fried Bangus and Tomatoes
Snacks: Nuts
Lunch: Ampalaya con Carne
Snacks: Cucumber Sticks
Dinner: Beef with Mushroom

Day 13:

Breakfast: Longanisa/Sausage with Tomatoes and Lettuce
Snacks: Boiled Egg
Lunch: Sauteed Chicken Breast with Munggo Sprouts
Snack: Steamed Baguio Beans
Dinner: Adobong Pusit

Day 14:

Breakfast: Mushroom and Cheese Omellete
Snacks: Nuts
Lunch: Steam Tilapia with Mayo, Onions and Pickles
Snacks: Cheese Sticks
Dinner: Kare Kare

Day 15:


CHEAT DAY! YAHOO!

Losing Weight

I've taken my picture one early morning and I couldn't believe what I saw. It seems that I am already losing weight. Though many people are still not noticing it but I feel and know that I really am.

The lemonade diet works for me. I'm doing a mild lemonade diet. The rice is still off in my diet plan and I try to have just one meal a day. The senna tea is working miracles because my bowel movement is already getting regular. Though there are still times that I couldn't control it and I have to rush to a nearby store to get tissue paper.

There is weight lost competition in fitness first but I still can't join because the personal trainer that was assigned to me hasn't created my fitness program. The prize is 100k pesos and a free trip to boracay. I really wanted to join to motivate myself more to loose more weight.

Follow up on Master Cleanse

It has been more than two weeks since I tried the Master Cleanse. I realized it is a hard diet to follow. At first, I thought I was failing but I came accross the Yahoo article about it.
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Maple Syrup Diet
Lose over a stone in just a fortnight! That’s the promise of the Maple Syrup Diet followed by pop star Beyonce. But is this diet really the best way to shift those excess pounds and will it work for everyone? WLR’s dietitian Juliette Kellow investigates...

Maple Syrup Diet

By WLR Dietitian
Juliette Kellow BSc RD

This month, the papers have been full of reports about a new diet made famous by pop star Beyonce Knowles.

The ex-Destiny’s Child singer spilled the beans on how she slimmed down and lost 1½ stone in just two weeks for her new movie, Dreamgirls, due for release next January. Beyonce’s diet apparently consisted of eating nothing for a fortnight, instead surviving on detox drinks consisting of a syrup mixed with lemon juice, water and cayenne pepper!

The syrup – Madal Bal Natural Tree Syrup – is made from the sap of maple and palm trees. Also known as The Lemon Detox, the diet was introduced more than 30 years ago by naturopath Stanley Burroughs. Many of the claimed benefits include weight loss, cleansing the body of toxins, greater resistance to illness, improved concentration, increased energy, clearer skin and eyes, shinier hair and stronger nails.

The detox drink itself is made by mixing 2 tablespoons of the Natural Tree Syrup (which they say is 20ml) with 2 tablespoons of freshly squeezed lemon juice, a pinch of cayenne pepper or ginger and half a pint of hot or cold water. It’s recommended you drink as much as you like, but ideally six to nine glasses daily.

There are also four detox plans to choose from:
The Full Detox – this involves surviving solely on the detox drink for 10 days, although it’s recommended that beginners follow it for just 5–7 days. It can also be extended for up to 14 days, but should only be done so with the consent of a health professional.
Relaxed Version – this involves substituting breakfast, dinner or both these meals with 2–3 glasses of the detox drink. But you should still avoid sweets, processed foods, red meat, fried food, white bread, dairy products, coffee and booze for the remaining meals.
The Once a Week version – as the name suggests, you skip food and have the detox drinks on one day each week.
The Master Plan – a hardcore plan that involves a twice-yearly multi-day detox combined with detoxing once a week!
WLR says:

Pop star Beyonce may have a figure that many of us envy, but it seems she believes in the ‘no pain, no gain’ mantra to get it that way. In fact, this is one of the most extreme diets ever and makes Carol Vorderman’s detox plans look like a positive food fest.

This diet is potentially dangerous. Effectively, it involves drinking nothing but sugared water for days on end. Of course you will lose weight, but that’s purely the result of limiting calories excessively.

A tablespoon (which they say is 10ml) of Natural Tree Syrup contains just 26 calories. That means if you have six drinks a day (each containing the recommended 2 tablespoons of syrup), your daily intake will be just 312 calories. Even nine drinks only provide 468 calories.

The effects of crash diet

This low calorie diet plan will leave you hungry, irritable and lacking in energy as your blood sugar levels go on a roller coaster ride of highs and lows. And chances are, the pounds will go straight back on as soon as you ditch the diet.

But it’s not just the extremely low calorie content that’s worrying. These drinks are devoid of protein, fibre, vitamins, minerals and all the naturally occurring plant chemicals (Phytochemicals) we know help to keep us fit and healthy. After just a few days, it’s likely you’ll become constipated due to the complete lack of fibre in the diet. And if you follow this diet for any length of time, you could end up with low nutrient levels, including iron, calcium, zinc and vitamin C. Meanwhile, a combination of sugar and acid (from the lemon juice) is also a disaster for teeth and so may increase the risk of dental decay.

As for the idea that the body needs to detox, this is simply nonsense. Our bodies are cleverly designed to get rid of waste products and toxins – that’s one of the main functions of our liver and kidneys.

Worryingly though, these facts aren’t stopping people from buying this product. Even though it costs a massive £39.99 for a litre (enough for 5 to 7 days), the company that distribute Madal Bal Natural Tree Syrup say they’ve gone from selling 500 tins a year to around 2,000 a month!

Crash Diet Versus Healthy Eating

Bottom line: this is a crash diet – and one of the worst! Put it to the back of your mind and concentrate on getting a bootylicious body by eating a healthy diet that will shift those pounds slowly – but keep them off for good.

Resource: http://www.weightlossresources.co.uk/diet/maple-syrup.htm
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So I followed the Relaxed Version. Having 1 meal a day and the rest was lemonade and the senna tea at night.

It worked. I lost 5 lbs in 4 days. The catch is that the moment you tried to eat again. The weight goes back fast. You really have to be careful with this diet.

The senna tea makes you poop all day. I recommend that you take the senna tea at night so that if you have plans the next day you won't regret it. One time I took it and went to the mall. I rushed to the nearest grocery to buy tissue paper.

It has been a week and I haven't gone to the gym. There was always a reason not to go there. Maybe it is just me.

I need to get back on my feet. Hope that when I check on my weight I would be happy.

• DIET TRICKS
• Tape a picture of your skinny self to the refrigerator for inspiration. Remind yourself what you can look like.
• 
  Tape a picture of your fat self to the refrigerator for motivation. Remind yourself what you don’t want to look like.
• Limit head-on visions. Do a “Miss America,” and stand at an angle that presents a three-quarter body profile.
  
• Don’t keep up with the Joneses. Take one bite of food for every two your dining companion takes.
  
• “Boost” your sandwiches with lettuce, tomato, sprouts, cucumber slices, bell peppers, and other fresh veggies. Along with the bigger crunch, you’ll get a bigger sandwich with few additional calories and no extra fat.
  
• Take a shower or bath when a food craving strikes. It will relax you, and keep your whole body occupied and out of trouble (i.e., the kitchen) until the craving fades.
  
• Phone a talkative friend when a food craving strikes. Call from a corded phone outside the kitchen, and stay on until the craving fades.
  
• Brush your teeth, floss, gargle, or chew a stick of gum immediately after your meal to stop yourself from eating more.
  
• Stand near fatter people. They make you look thinner.
  
• To add length to round faces, part hair on the side, in a silky straight down do, or in an upsweep. Keep bangs on the wispy side, if you wear them, to avoid a face-broadening horizontal line.
  
• Smash your trash. When you throw food away, thoroughly bury it under more trash so there will be absolutely no question of changing your mind. No need to explain.
  Computer-enhance a photo of yourself to see how great you’ll look when you’re slim.
• Never mind liposuction: Today’s computer technology lets you delete double chins and narrow your waistline with the touch of a keystroke. Print out a copy and keep it in your purse.
  
• Chew sugarless gum while you prepare meals. It’ll keep you from tasting (eating) that extra serving’s worth.
  
• Cross your legs at your ankles. Your thighs and calves will look slimmer.
  
• Drink a tall glass of water before every meal. It’s a healthy way to quench your hunger.
  
• Get a tan. A tan helps you look thinner
  
• Work for your snacks. Before you eat a high-calorie snack, clean the bathroom or vacuum the house. Don’t eat until the faucets and sink are gleaming.
  
• Have your teeth cleaned professionally and whitened. You won’t want to sully that gorgeous mouth with “bad” food.
  
• Give yourself a manicure when a craving strikes, applying extra layers of slow-drying nail polish. It will keep your hands occupied and out of trouble until the craving fades.