Tag Archives: bodybuilding

No Time for Exercise? Try HIT Training

20 Aug

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No Time for Exercise? Try High-Intensity Interval Training (HIT)

With high-intensity interval training, you reap the benefits of exercise without spending hours at the gym.HIT

We all know that exercise is good for us, and we’ve heard that we should be getting 30 to 60 minutes per day most days of the week. But in today’s fast-paced world, where the demands of work, child care, and home maintenance seem to endlessly steal from our ever-shrinking depot of availability, finding the time to meet these recommendations can be quite a challenge.HIT

What if there was a form of exercise that would allow you to reap the many health benefits of regular physical activity in just a quarter of the time? According to a recent review written by Australian researchers, high-intensity interval training (HIT) is a form of exercise that may do exactly that. Mounting evidence cited by the authors suggests that HIT is a time-efficient and effective alternative to traditional endurance exercise for boosting weight loss, aerobic stamina, and cardiovascular and metabolic health (1).HIT

What is HIT?

HIT involves alternating intense bouts of exercise, ranging from 30 seconds to several minutes, with recovery periods spanning one to five minutes. For example, a cyclist might incorporate HIT by pedaling as fast as possible for 30 seconds against a strong resistance, lowering the resistance and leisurely cycling for 4 minutes, and then repeating this alternating schedule 4 to 6 times per session.HIT

Such a training regimen adds up to about 20 to 25 minutes of exercise, which has shown substantial benefits when performed as few as three times per week. Just 2.5 hours of HIT completed over a total of 2 weeks has demonstrated benefits that are equivalent to 10.5 hours of continuous moderate exercise.

What are the benefits of HIT?HIT

Improved Body Composition HIT

HIT has been shown to reduce body fat, particularly abdominal fat. In comparison with continuous moderate exercise, HIT increases energy expenditure and fat burning to a greater extent in the minutes and hours after a workout . This “after burn” is formally known as excess post-exercise oxygen consumption (EPOC) and reflects the body’s extra use of energy to replenish depleted fuel stores, repair cells, and restore hormonal and other body systems to their pre-exercise state. This is the prime time to Consume an Isagenix Shake. HIT

In addition to increasing EPOC to a greater extent than traditional endurance exercise, HIT also promotes greater releases of growth hormone. This transient increase in growth hormone may be important during the post-workout period when muscles are primed for growth. During exercise, muscle damage occurs and muscle synthesis stops. Spikes of growth hormone promoted by HIT may quickly mitigate protein breakdown after exercise and serve as a signal for muscle growth.HIT

HIT may also help preserve muscle mass in other ways. During long bouts of steady-state exercise, glycogen (the storage form of sugar) becomes depleted, and the body begins to break into its muscle reserves to get protein that can be used for energy. Because HIT relies on intervals of intense exercise broken up by intervals of more leisure, less intense exercise, muscle reserves are better preserved. Together, increases in growth hormone and the protection of muscle protein results in the preservation of muscle mass, which keeps metabolism running high and supports greater fat loss over the long term.HIT

HIT is for (Almost) Everyone

Most people can benefit from HIT. Studies have shown that it is safe and effective for those with health conditions such as diabetes and cardiovascular disease, and offers numerous advantages for healthy people simply looking to save time or switch up their workouts (1). Even professional endurance athletes are using HIT to improve performance by incorporating it alongside traditional endurance exercise in a comprehensive training program.HIT

HIT is a fun way to break up the monotony of conventional workouts, and according to the Australian researchers, may even be easier to stick to than traditional endurance training. HIT can yield substantial health and fitness benefits with minimal time commitments, making it the perfect prescription for those who don’t have 30 to 60 minutes every day to meet the current exercise recommendations. However, before starting HIT or any other exercise program, a consultation with a person’s physician is advised to determine if appropriate. HIT

No Compromise Ingredients Set Isagenix Apart

12 Aug

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As it should be, your safety is our first priority at Isagenix. Having safe, effective, “no compromise” products means giving no slack when it comes to selecting and testing raw materials, following the appropriate regulatory guidelines, and verifying that the finished products meet purity and composition standards. Isagenix cleanse

The Isagenix “No Compromise” Quality Policy is extensive and thorough, covering every detail from ingredient sourcing to manufacturing guidelines. By following key procedures, Isagenix can stand by their products with confidence.

After a product has been proposed and approved, it’s time to select the best source of the raw material to begin formulation. Quality ingredients could mean the difference between products having no effect and providing fantastic results. At Isagenix, raw materials are only sourced from suppliers with a proven track record of sustainability and quality. Isagenix cleanse

One of the best examples of Isagenix’s quality standards is the whey protein found in IsaLean shakes. New Zealand undenatured whey protein was carefully selected after vigorous research and testing because the quality of the protein can’t be beat. It’s the best of the best. It is derived from grass fed cows that are not given GMO’s or antibiotics. Happy cows equal fantastic protein. Isagenix cleanse

The guidelines that define how manufacturing should be conducted are known as current Good Manufacturing Practices (cGMPs). Isagenix works to ensure that all products meet or exceed the highest standards of cGMPs for dietary supplements. Isagenix cleanse

cGMPs are outlined by the FDA and other international regulatory boards such as Health Canada and the Therapeutic Goods Administration (TGA) in Australia. These guidelines include authenticity, quarantine and release procedures, potency and purity testing of raw materials and finished products, cleanliness of the facility, employee training, and documentation . isagenix cleanse

Meeting all of these guidelines can make the release of products internationally a fairly complicated, yet beneficial, process. Through this series of checks and balances, Isagenix can stand by the quality of its products with pride.

Isagenix also adheres to detailed written Standard Operating Procedures (SOPs) to ensure consistency and safety in each phase of our manufacturing process. One SOP Isagenix follows requires that every raw material that arrives in the manufacturing facilities be immediately quarantined and thoroughly inspected. isagenix cleanse

Any raw materials that do not meet standardized testing methods are rejected or destroyed. Additionally, the testing that is done to confirm safety and purity of raw materials is very extensive. Rigorous testing is performed for:

• Microbial activity: total aerobic bacterial, yeast and mold, salmonella and E. coli strains, and other bacterial strains• Pesticides, herbicides, and fungicides• Heavy metals: all botanicals are tested for the presence of lead, mercury, cadmium, and arsenic• PCBs and dioxins: each batch of fish oil is third-party tested to confirm undetectable levels of heavy metals, PCBs, and dioxins isagenix cleanse

In addition to testing raw materials, Isagenix is unique in that they also thoroughly evaluate the efficacy of finished products. This includes re-analyzing the product for identity and purity. Third-party claim testing on vitamin and mineral content is also conducted to ensure the products fully meet what is said on their labels. Finally, stability testing is done to confirm that the strength and composition as indicated on the label of the product is accurate up until at least the expiration date. isagenix cleanse

Another major role of Isagenix Quality Assurance is statistical process control. This involves tracking trends to ensure product quality is continuously monitored and upheld. By putting this much care and attention towards product quality and safety, Isagenix knows it’s doing right by its customer and their health. isagenix cleanse

References

1.  Food & Drug Regulations. U.S. Food and Drug Administration. Retrieved July 2013, from http://www.fda.gov isagenix cleanse

2.  National Archives and Records Administration. (2007). Code of Federal Regulations: Food and Drugs. Washington, D.C: author. Isagenix cleanse

3.  Tortora et al. Microbiology: An Introduction. 11th Edition, 2012. isagenix cleanse

Comparing groceries with Isagenix

12 Jul

Check out what you’d have to eat every day to equal all the nutrients found in our daily, convenient packets (this is $550 worth of food! vs ours at $4.00) per serving
250 glasses of red wine (Resveratrol)
10 pounds lean beef (CoEnzyme Q10, Vitamin B12)
34 dried apricots (Vitamin A)
11 organic oranges (Vitamin C)
45 raw oysters (Vitamin D3)
33 ounces pistachios (Vitamin B1)
1 cup organic peanut butter (Vitamin B3)
13 cups wheat bran (Vitamin B6)
22 ½ raw avocados (Vitamin B5)
7 spears asparagus (Vitamin K2)
10 cups raw organic spinach (Folic acid)
22 organic mangos (Magnesium)
20 free range eggs (Biotin)
9 ounces shrimp (Selenium)
2 ½ cups sun dried tomatoes (Copper)

grocery cart

17 Apr

Muscle Up to Lose Body Fat, and Increase Your Metabolism! before and after 3

A friend of mine came to me the other day asking why after years of jogging and running she still couldn’t release fifteen pounds around her belly and butt. Her diet was very good; decent protein shakes, meat, fish, fresh veggies and fruit, good multi-vitamins/minerals, very little grains or dairy, low-glycemic, alkaline, and anti-inflammatory.I told her you need a resistance  program, telling her she had to muscle up in order to slim down.

She wasn’t convinced, saying, “I don’t want muscle; where’s my cardio?” I told her if she wanted cardio  she should take the dog for a walk, instead of jogging uselessly on a treadmill. (Depending a bit on body type, percent body fat, age and effort, it takes 12 to 15 hours of treadmill jogging to remove one pound of fat.)metabolism

If you are trying to lose body fat, resistance exercise offers a huge advantage over aerobic exercise, such as jogging, even if you run 10-milers. Resistance exercise builds muscle. Aerobic exercise does not. metabolism

Having more muscle will increases your metabolic rate 24 hours a day. This meansyour body is burning fat whether you are exercising or not. In science it’s called Resting Energy Expenditure. Your body will use more of its energy during the 4.7 hours per day that the average Canadian watches TV, than during the hour you might spend at the gym.metabolism

 How does it happen?

Muscle and bone (and all other tissues) are constantly in a state of breakdown and renewal, replacing billions of cells every day. As the body removes these cells and replaces them with new ones , it use a tonne of energy. Every year you replace about 15 percent of your entire body.metabolism

Hence ,the more muscle you have, the more you have to replace, thus expending more energy throughout the day and night wether you move or not.metabolism

An average female athlete  has about 33 kilograms (about 73 pounds) of muscle. Just to maintain itself, that muscle alone uses about 15 calories per kilogram per day, or 495 calories every day without moving at all. That’s twice the calories used in a one-hour jog !metabolism

In a year of three to four one-hour workouts per week it is possible to put on 3.4 kg (7.5 lbs.) metabolism

Does not sound like a lot does it? Sure, anyone can starve and dehydrate themselves for a few weeks and get big changes on the scale. But they are always temporary and unhealthy. We are in the health business, so the changes we get are at the pace the body replaces itself. It’s the only way that’s both healthy and permanent.metabolism

In terms of calories used per day, 3.4 kg of new muscle will give your body an insurance policy. Without moving it, the new muscle requires just over 52 calories every day simply to do its basic maintenance. That’s 365 calories each week, 19,000 calories every year.metabolism

That extra Resting Energy Expenditure effortlessly prevents a fat gain of 2.2 kg (approximately 5 lbs.) every year. In ten years it will prevent a fat gain of 22 kg (48.4 lbs.). Over the same 10 years, a girl of the same metabolic type as my friend, who jogs for the same amount of exercise time will lose considerable muscle. The jogger’s Resting Energy Expenditure will fall, leaving her prey to the fat gain that’s always hiding around the corner just waiting for the chance to plump your pillows. Do the right resistance exercise and dodge the Plumper for life.metabolism

 

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