The gym is great for everyone young and old and based on. What it is you are trying to accomplish, there are a few things to keep in mind. Before starting your workout regime.
Men often need more protein than women but that’s not to say that women don’t need protein. The general rule of thumb is 0.8g of protein per pound, i.e. a 140lb woman would need 0.8 x 140 = 112g of protein per day, and a 140lb man would also need 112g of protein a day.
Men naturally have more muscle and build muscle faster than women, which is why most males that workout regularly will take some type of protein supplement to help aid their muscle building. Some women choose to take some type of protein supplement as well, but find they do not need as much as their male counterparts as women do not have as much muscle to build.
FACT: In exercise and Diet…men and women are not created equal! Our bodies are designed to react differently to exercise and diet, we may do exactly the same workout and follow exactly the same diet, yet we will not achieve the same results in the same amount of time.
All of this of course is just a general example since there are always exceptions to the rules and also different goals for different people.
I’m going to break down 3 basic groups with 3 different eating and exercise routines to share with everyone so you can take these as a starting point or take bits and pieces from them to add to your own routine to help you make your goal happen faster and safer.
Skinny to Mid-Size
Diet – 3 meals a day, 1 snack. “Eat regular meals”
Breakfast: Whole grain cereal, fruit or a breakfast shake.
Lunch: salad, pasta, rice, meat, chicken, fish or a nutrition bar.
Snack: yogurt, nuts, or fruit
Dinner: generally anything goes for supper for these types of people. Just remember not to eat after 8:00ish at night or 1-2 hours before you go to bed. Take a multi vitamin with one of your meals once a day and remember to drink water, five 8 ounce glasses a day is the nationally recommended amount.
Exercise – Workout at least 2-3 times a week.
Mix it up, half cardio half weights. Don’t focus on one muscle group per day at the beginning, work your way into it if you want to gain weight and muscle. Try doing a general all body exercise every time you go to the gym for the first few months to get your body adjusted to the changes. Cardio should be done after your workout for at least 40 minutes; you can switch it up between 2 or 3 activities if you wish this, will help your amino acids circulate through your body.
Diet – 3-5 meals a day, 1-2 snacks. Depending on whether you want to lose or gain weight you will have to follow different diets. If you want to lose weight follow the examples above. If you want to gain weight or get leaner follow these steps; 5 meals a day, Breakfast, Mid-morning snack, Lunch, Mid-afternoon snack, Dinner. Basically you want to start your day with your higher carb foods and then slowly switch to the lighter carb foods later in the day with your least carb intake being your last meal of the day. Take a multi vitamin with a meal; drink at least 4-6 bottles of water a day. You may want to take a protein supplement, either a shake, or a protein bar for one of your snacks.
Exercise – Workout 3-5 time a week.
You can follow the above routine to start to lose weight or the next steps to get lean and/or gain muscle. Start off with 10-20 minutes of cardio before you workout, it raises your heart rate and warms up your body so your not shocking it when you start to lift heavy weights. For your sets, do at least 5 exercises focusing on either 1 or 2 muscle groups and do 3-4 sets of each making your weight a little more each time. End it off with at least a 40 minute cardio session.
TIP: You muscles remember. If you start off with heavy weight and then go down your muscles remember this and your stamina will go down too, therfore it will make it harder to do your last few sets.
Sunday, December 28, 2008
Tuesday, December 23, 2008
Breast Cancer Treatment
As women, especially American women, much of our femininity is centered on our s. No matter where you look, there are pictures, billboards, commercials, television shows, and movies with women with these beautiful s and ample cleavage. The thought of losing one or both s, to cancer, can be devastating for many of us. Sure, there's reconstruction, but will it ever really look the same again? Even if you have reconstruction, you'll never have sensation there again and, for many of us, that definitely affects our sexuality.
I went through two separate mastectomies, for my cancer, despite the fact that I wanted them both done at the same time. Two different surgeons told me that wasn't necessary. They found out, later, that it was, as I had the same cancer in both s. Through these surgeries, I learned a few things about what to expect, and how to get up and running again, after a mastectomy for cancer.
The first thing to realize is that, apart from the emotional aspect of such an operation, this is a simple surgery. The is composed, mostly, of fatty tissue and, of course, milk ducts and lobes. The removal of this tissue is way easier than operating on an organ, but carries much more emotional impact for most of us. Most surgeons will get as much of the tissue out as they can to help alleviate the chance of a recurrence of your cancer. You will typically wind up with a horizontal scar about four inches long. The scar may be red for quite a while but, ultimately, should fade to where you can hardly see it anymore.
You want to be sure to take loose-fitting, button-down shirts (raiding your hubby's closet is helpful) with you, to the hospital, as you won't be able to raise your arms over your head for a while. You will also need a sports bra and I would highly recommend one that fastens in the front. They will put that on you after your surgery. Typically, you should be able to stay in the hospital for one night. If you're going to have lymph nodes removed, a small pillow, to slip under that arm, will help make you more comfortable. Check with your local American Cancer Society as they may have small pillows for you. An extra pillow to hold to your chest, if you need to cough, sneeze, or laugh, can help keep your incision from hurting.
When you wake up, you will have a couple of drain tubes for each side you have done. These tubes are important as they allow the excess fluid, which your body will produce, to drain out. If you didn't have them, the fluid would have to be aspirated with a needle. The drains, even though they're no fun, are better than that. These drains will have to be emptied a couple of times a day and you will have to write down how much fluid you drain so the doctor will know when you've slowed down enough to remove them. You may not know where to put these drains under your clothing. I pinned mine up to the sports bra and that way, they didn't pull when I moved.
When you get home, plan on having someone there to help you for the first few days. You won't be allowed to reach into your cabinets and definitely won't be able to clean house or pick up your children, if you have little ones. You'll be sent home with pain meds and definitely take them if you need them. Studies show that you will heal faster if you keep yourself out of pain, so don't be afraid to take them as prescribed.
If you have a recliner, you might consider moving it into the bedroom as you won't be able to lie flat for a while. You'll need to sleep in a partial sitting position. If you don't have one, or don't have space for it in your bedroom, lots of pillows will work, too. That's what I used. Just be sure you have enough pillows to keep yourself comfortable propped up.
If you would like someone who's been there before you to visit with, be sure to call your local American Cancer Society and ask for a Reach 2 Recovery volunteer. This is an American Cancer Society program where they try to match you with one of their volunteers who have as similar experience as you're facing. This woman will come visit you and will bring you all sorts of brochures and information on conventional treatment. She will also bring you a list of exercises you can start to do to regain your mobility and range of motion.
This is VERY important. It hurts to stretch your arm up, after surgery, but if you haven't had reconstruction, and you don't start soon, you will lose that range of motion. I would recommend starting to gently, slowly reach your arm up … let your body be your guide … the day after your surgery. This is ONLY if you have not had reconstruction. If you have, let your plastic surgeon tell you when to start stretching. Push to where it hurts just a little, but do not push too far past that. Little by little, you'll find yourself able to stretch a little farther every couple of days.
I went through two separate mastectomies, for my cancer, despite the fact that I wanted them both done at the same time. Two different surgeons told me that wasn't necessary. They found out, later, that it was, as I had the same cancer in both s. Through these surgeries, I learned a few things about what to expect, and how to get up and running again, after a mastectomy for cancer.
The first thing to realize is that, apart from the emotional aspect of such an operation, this is a simple surgery. The is composed, mostly, of fatty tissue and, of course, milk ducts and lobes. The removal of this tissue is way easier than operating on an organ, but carries much more emotional impact for most of us. Most surgeons will get as much of the tissue out as they can to help alleviate the chance of a recurrence of your cancer. You will typically wind up with a horizontal scar about four inches long. The scar may be red for quite a while but, ultimately, should fade to where you can hardly see it anymore.
You want to be sure to take loose-fitting, button-down shirts (raiding your hubby's closet is helpful) with you, to the hospital, as you won't be able to raise your arms over your head for a while. You will also need a sports bra and I would highly recommend one that fastens in the front. They will put that on you after your surgery. Typically, you should be able to stay in the hospital for one night. If you're going to have lymph nodes removed, a small pillow, to slip under that arm, will help make you more comfortable. Check with your local American Cancer Society as they may have small pillows for you. An extra pillow to hold to your chest, if you need to cough, sneeze, or laugh, can help keep your incision from hurting.
When you wake up, you will have a couple of drain tubes for each side you have done. These tubes are important as they allow the excess fluid, which your body will produce, to drain out. If you didn't have them, the fluid would have to be aspirated with a needle. The drains, even though they're no fun, are better than that. These drains will have to be emptied a couple of times a day and you will have to write down how much fluid you drain so the doctor will know when you've slowed down enough to remove them. You may not know where to put these drains under your clothing. I pinned mine up to the sports bra and that way, they didn't pull when I moved.
When you get home, plan on having someone there to help you for the first few days. You won't be allowed to reach into your cabinets and definitely won't be able to clean house or pick up your children, if you have little ones. You'll be sent home with pain meds and definitely take them if you need them. Studies show that you will heal faster if you keep yourself out of pain, so don't be afraid to take them as prescribed.
If you have a recliner, you might consider moving it into the bedroom as you won't be able to lie flat for a while. You'll need to sleep in a partial sitting position. If you don't have one, or don't have space for it in your bedroom, lots of pillows will work, too. That's what I used. Just be sure you have enough pillows to keep yourself comfortable propped up.
If you would like someone who's been there before you to visit with, be sure to call your local American Cancer Society and ask for a Reach 2 Recovery volunteer. This is an American Cancer Society program where they try to match you with one of their volunteers who have as similar experience as you're facing. This woman will come visit you and will bring you all sorts of brochures and information on conventional treatment. She will also bring you a list of exercises you can start to do to regain your mobility and range of motion.
This is VERY important. It hurts to stretch your arm up, after surgery, but if you haven't had reconstruction, and you don't start soon, you will lose that range of motion. I would recommend starting to gently, slowly reach your arm up … let your body be your guide … the day after your surgery. This is ONLY if you have not had reconstruction. If you have, let your plastic surgeon tell you when to start stretching. Push to where it hurts just a little, but do not push too far past that. Little by little, you'll find yourself able to stretch a little farther every couple of days.
Monday, December 22, 2008
Mesothelioma is a cancerous tumor
"Mesothelioma" is the term used to describe a cancerous tumor that involves the mesothelial cells of an organ. Mesothelial cells are cells that form a protective lining over the lungs, heart and abdominal organs. The most common type of mesothelioma is pleural mesothelioma. The pleura is a thin membrane found between the lungs and the chest cavity. It provides a lubricated surface so that the lungs do not rub and chafe against the chest walls.What causes it?
Virtually all cases of mesothelioma are related to inhaling of asbestos fibers. There are about 3,000 cases per year (mostly men over the age of 40) and there will be about 300,000 cases before 2030. Mesothelioma usually spreads rapidly through the mesothelial cells to the heart and abdominal organs. The life span is typically 24 months after diagnosis, but it depends on what stage the cancer is detected, the health of the patient and other factors.Although asbestos exposure causes mesothelioma, it has a latency period after exposure that could last 15 to 50 years. This means that someone who worked in a factory with asbestos 40 years ago could be developing mesothelioma now. Anyone who knows they were exposed to loose asbestos fibers should be tested regularly for mesothelioma.
DiagnosisThe onset of mesothelioma is usually very slow. The first symptom is a constant pain in the chest. This pain is later accompanies by difficulty breathing due to an accumulation of fluid in the chest. Other symptoms include coughing, fever and weight loss. Mesothelioma can be diagnosed by your doctor with a chest CT-scan.
Prognosis (the outcome)Mesothelioma advances in 4 stages:Stage I - the tumor is limited to the area of the lining of the lung and usually limited to only one side of the chest.Stage II - the tumor extends to other organs within the chest cavity, such as the heart or lymph nodes in the chest.Stage III - the tumor expands to the other side of the chest or it spreads into the abdominal organs. The lymph nodes outside the chest are affected.Stage IV -the cancer spreads to different parts of the body far outside the chest area (liver, brain, bone, etc...).
Mesothelioma is an extremely deadly disease. The average survival time is about one year from date of diagnosis. About 20% of patients who find their cancer early and treat it aggressively will reach the five-year mark.
Virtually all cases of mesothelioma are related to inhaling of asbestos fibers. There are about 3,000 cases per year (mostly men over the age of 40) and there will be about 300,000 cases before 2030. Mesothelioma usually spreads rapidly through the mesothelial cells to the heart and abdominal organs. The life span is typically 24 months after diagnosis, but it depends on what stage the cancer is detected, the health of the patient and other factors.Although asbestos exposure causes mesothelioma, it has a latency period after exposure that could last 15 to 50 years. This means that someone who worked in a factory with asbestos 40 years ago could be developing mesothelioma now. Anyone who knows they were exposed to loose asbestos fibers should be tested regularly for mesothelioma.
DiagnosisThe onset of mesothelioma is usually very slow. The first symptom is a constant pain in the chest. This pain is later accompanies by difficulty breathing due to an accumulation of fluid in the chest. Other symptoms include coughing, fever and weight loss. Mesothelioma can be diagnosed by your doctor with a chest CT-scan.
Prognosis (the outcome)Mesothelioma advances in 4 stages:Stage I - the tumor is limited to the area of the lining of the lung and usually limited to only one side of the chest.Stage II - the tumor extends to other organs within the chest cavity, such as the heart or lymph nodes in the chest.Stage III - the tumor expands to the other side of the chest or it spreads into the abdominal organs. The lymph nodes outside the chest are affected.Stage IV -the cancer spreads to different parts of the body far outside the chest area (liver, brain, bone, etc...).
Mesothelioma is an extremely deadly disease. The average survival time is about one year from date of diagnosis. About 20% of patients who find their cancer early and treat it aggressively will reach the five-year mark.
Acne treatment
Blackheads are mild and noninflammatory in nature and therefore it is you who could take care of these small zits by a few very simple precautionary steps. Grow a habit of cleansing your face twice a day with warm water and mild soap. This would help removing the extra oil from your skin surface along with the accumulated dead skin cells. Never pick or pop the zits, no matter how impulsive you feel to do so. If you really need to do it then perfectly disinfect your hands before touching the affected area or visit some skin expert. They often do the same job by using sterilized instruments specially designed to serve this purpose solely. Blackhead removal is rather less risky than other moderate and severe type of acne. Still it is highly recommended not to go for self-extraction unless you have enough confidence in performing this job.
Blackheads, the apparently mild type of acne, are often found to bear this attribute of showing up here and there, almost all over the face. They are also known as open comedones and appear usually on oily skin. They look like small black spots or dents on the skin surface, often hard to touch and noninflammatory in nature. These days natural or home remedies for pimples and zits have won the hearts of many acne victims due to their simplicity and harmless yet effective outcome. For instance, using an almond or oatmeal face mask for better cleansing has proven to be very effective. Mix any of them with rose water to make a soft paste and rub all over the face, leave for 15 minutes and then rinse with cold water. Honey is another beneficial acne remedy. Apply sufficient amount with your fingertip on the affected areas and leave for 15 minutes, then wash with water or you can use pure lemon juice 2 to 3 times a day. A regular use for a few weeks would definitely show a visible change. Proper exfoliation of the skin is a very essential matter in preventing blackheads. Use some natural skin exfoliator for this purpose.
Why blackheads form? In order to find the answer we need to get clear about how acne is formed. The basic reason behind acne formation is excessive secretion of sebum or body oil by the sebaceous glands embedded deep within the skin surface. These oil glands are attached with the hair follicles through which the discharged body oil travels up to the skin surface. The amount of oil secretion is governed to a large extent by androgens or the male hormones present within human body irrespective of gender. When the sebaceous glands get stirred up by the oversecretion of androgen, they start releasing a greater amount of oil. The dead skin cells around the hair follicle lining stick up with this surplus oil and form a cluster clogging the hair follicles, giving rise to comedonal formation. Typically in case of blackheads, these comedones are partially open and the accumulated plug inside the pore remains under air contact due to which they grow darker or almost black in color.
Blackheads, the apparently mild type of acne, are often found to bear this attribute of showing up here and there, almost all over the face. They are also known as open comedones and appear usually on oily skin. They look like small black spots or dents on the skin surface, often hard to touch and noninflammatory in nature. These days natural or home remedies for pimples and zits have won the hearts of many acne victims due to their simplicity and harmless yet effective outcome. For instance, using an almond or oatmeal face mask for better cleansing has proven to be very effective. Mix any of them with rose water to make a soft paste and rub all over the face, leave for 15 minutes and then rinse with cold water. Honey is another beneficial acne remedy. Apply sufficient amount with your fingertip on the affected areas and leave for 15 minutes, then wash with water or you can use pure lemon juice 2 to 3 times a day. A regular use for a few weeks would definitely show a visible change. Proper exfoliation of the skin is a very essential matter in preventing blackheads. Use some natural skin exfoliator for this purpose.
Why blackheads form? In order to find the answer we need to get clear about how acne is formed. The basic reason behind acne formation is excessive secretion of sebum or body oil by the sebaceous glands embedded deep within the skin surface. These oil glands are attached with the hair follicles through which the discharged body oil travels up to the skin surface. The amount of oil secretion is governed to a large extent by androgens or the male hormones present within human body irrespective of gender. When the sebaceous glands get stirred up by the oversecretion of androgen, they start releasing a greater amount of oil. The dead skin cells around the hair follicle lining stick up with this surplus oil and form a cluster clogging the hair follicles, giving rise to comedonal formation. Typically in case of blackheads, these comedones are partially open and the accumulated plug inside the pore remains under air contact due to which they grow darker or almost black in color.
Sunday, December 21, 2008
Works overtime the change to impair the lady health
•Working long hours has a greater negative impact on women than men because it makes them more likely to smoke, drink coffee and eat unhealthy food.
Both sexes consume less alcohol if they spend more time working, researchers said, but toiling extra hours makes women crave unhealthy snacks.
"Women who work long hours eat more high-fat and high-sugar snacks, exercise less, drink more caffeine and, if smokers, smoke more than their male colleagues," said Dr. Daryl O'Connor, a researcher at Britain's Leeds University.
"For men, working longer hours has no negative impact on exercise, caffeine intake or smoking," O'Connor said in a statement released by the Economic and Social Research Council, which funded his study.
O'Connor's team of scientists were studying the impact of stress on eating habits. They looked at what causes stress at home and at work and how people react to it.
•The results show that stressful events such as making a presentation, a meeting with the boss or missing a deadline were linked to eating more between-meal snacks and fewer or smaller portions of fruits and vegetables.
"Stress disrupts people's normal eating habits," he said.
The people who were most vulnerable were so-called emotional eaters. "These individuals have higher levels of vulnerability and tend to turn to food as an escape from self-awareness,"
O'Connor said. "When they feel anxious or emotionally aroused or negative about themselves, they try to avoid these negative feelings by turning their attention to food."
Both sexes consume less alcohol if they spend more time working, researchers said, but toiling extra hours makes women crave unhealthy snacks.
"Women who work long hours eat more high-fat and high-sugar snacks, exercise less, drink more caffeine and, if smokers, smoke more than their male colleagues," said Dr. Daryl O'Connor, a researcher at Britain's Leeds University.
"For men, working longer hours has no negative impact on exercise, caffeine intake or smoking," O'Connor said in a statement released by the Economic and Social Research Council, which funded his study.
O'Connor's team of scientists were studying the impact of stress on eating habits. They looked at what causes stress at home and at work and how people react to it.
•The results show that stressful events such as making a presentation, a meeting with the boss or missing a deadline were linked to eating more between-meal snacks and fewer or smaller portions of fruits and vegetables.
"Stress disrupts people's normal eating habits," he said.
The people who were most vulnerable were so-called emotional eaters. "These individuals have higher levels of vulnerability and tend to turn to food as an escape from self-awareness,"
O'Connor said. "When they feel anxious or emotionally aroused or negative about themselves, they try to avoid these negative feelings by turning their attention to food."
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