Fitness and Muscle Work

Autophagy is the body's way of clearing damaged cells to regenerate the body and keep body functions running properly. This process is part of the innate immune system or the innate immune system in the body. This immune system is common to foreign substances or those that are no longer useful in the body. differ from antibodies that are specific only to certain microorganisms. This immune process is said to protect the body from severe infections that attack the body. This is because the innate immune system is the body's first defense against infection before the formation of antibodies. The good news is that the innate immune system can be activated to protect yourself from the risk of infection, one of which is Covid-19 infection. This article will discuss autophagy and how to activate it. What is autophagy Autophagy comes from the word "auto" which means by oneself and "phagy" which means to eat. So autophagy is eating by oneself to clean substances or ...

As you probably know, consuming dietary fat is an important part of a fitness orientated lifestyle, and more importantly, overall health. Fats can be broken down into two basic groups, saturated and unsaturated. More importantly, fats can be labeled as essential and nonessential. Essential fats must be consumed through ones diet because the body cannot synthesize them. The Essential Fatty Acids Alpha linolenic acid (LNA) (omega-3) which can be converted into: Eicosapentaenoic acid (EPA) (omega-3) Docosahexaenoic acid (DHA) (omega-3) Linoleic acid (LA) (omega-6) which can be converted into: Gamma linolenic acid (GLA) (omega-6) Dihomogamma linolenic acid (DGLA) (omega-6) Arachidonic acid (AA) (omega-6) What Do They Do? Energy Production* Diffusion of oxygen into the bloodstream* Brain and nerve tissue development* Control cell membrane fluids* Strengthen immune system* Reduce water retention, by assisting in sodium and water removal* Calming effect and regulates mood* ...

By Elizabeth Lee WebMD Feature Reviewed by Louise Chang, MD Does eating red meat increase the risk of dying from heart disease or cancer? On the other side, most people said, building muscle need red meat protein. So read this to get more information about health red meat for your muscle. It’s a question that keeps coming up, fueled by research and high-profile campaigns by advocacy groups on both sides of the debate. WebMD asked the experts, looking for answers about disease risk, health benefits, and what role red meat should play in the diet. Here’s what they had to say. Q: Does eating red meat increase the risk of cancer and heart disease? A: For heart disease, the answer is pretty clear. Some red meats are high in saturated fat, which raises blood cholesterol. High levels of LDL cholesterol increase the risk of heart disease. When it comes to cancer, the answer is not so clear. Many researchers say they do raise the risk, especially for colorectal cancer. A recent National Instit...

Diet Rich in Blueberries May Boost Heart Health By Jennifer Warner WebMD Health News Reviewed by Louise Chang, MD A new study shows rats who ate a diet rich in blueberries lost abdominal fat -- the kind of fat linked to heart disease and diabetes -- as well as experienced other health benefits like lowered cholesterol and improved glucose control even if their diet wasn’t otherwise heart-healthy. "Some measurements were changed by blueberry even if the rats were on a high-fat diet," researcher E. Mitchell Seymour, MS, of the University of Michigan’s Cardioprotection Research Laboratory, says in a news release. Researchers say the results suggest that antioxidant-rich blueberries may change how the body stores and processes glucose or sugar for energy, thereby reducing the risk of both heart disease and diabetes. "The benefits of eating fruits and vegetables have been well researched, but our findings in regard to blueberries show the naturally occurring chemicals they...

Feature by : Men's Health (David Zinczenko, with Matt Gouldin) We talk a lot about "watching what we eat", but if you never gave a thought to what you ate and instead watched only what you drank, you could probably cut 450 calories a day out of your life. (Yes, nearly a pound of fat loss a week!) That's what a study from the University of North Carolina found. Americans today drink about 192 gallons of liquid a year—or about 2 liters a day. To put it into perspective, this is nearly twice as many calories as we did 30 years ago. When confronted with the growing tide of calories from sweetened beverages, the first response is, "Why not just drink diet soda?" Well, for a few reasons: Just because diet soda is low in calories doesn't mean it can't lead to weight gain. It may have only 5 or fewer calories per serving, but emerging research suggests that consuming sugary-tasting beverages--even if they're artificially sweetened--may lead to a high pr...

feature by webmd Eggs When it comes to healthy eating, few foods have sparked as much debate as eggs. The latest research suggests an egg a day is safe and nutritious for most adults -- and if you eat that egg for breakfast, you’ll boost your odds of losing weight. The reason: Eggs are packed with protein, which takes time to digest. Eating protein in the morning keeps your stomach busy, so you eat less during the rest of the day . Steak For years, health experts have been admonishing us to eat less red meat. But steak is not always bad for the waistline. In fact, a lean cut of beef has barely more saturated fat than a similar size skinless chicken breast. Like eggs, steak is loaded with protein and can keep you feeling full longer. To get plenty of protein with less fat, choose T-bone, sirloin tip, or other extra-lean cuts -- and limit portions to the size of your fist . Pork Talk about a bad reputation -- the term “pork” is used to describe all kinds of excess, so it’s no wonder diet...

The cholesterol in eggs is no harm to health, scientists say Despite previous studies linking eggs to high blood-cholesterol levels, new research reports that limiting your egg intake—maxing out at three eggs a week—has very little impact on cholesterol and, ultimately, cardiovascular disease. A team of scientists from the University of Surrey in the U.K. analyzed several studies of egg nutrition and found that most people can eat as many eggs as they want without damaging their health. That’s good news since protein-packed eggs are one of the most nutritionally dense foods available. Elevated cholesterol levels (LDL higher than 100 mg/dL) can increase your risk of heart disease, but only about one-third of the cholesterol in your body comes from the foods you eat. The truly guilty parties are smoking, being overweight, and a lack of exercise. If you’re concerned about high cholesterol in your diet, it’s more important to limit your saturated-fat intake. That means cutting back on fatt...

Many of us watch what we eat but not what we drink when on a diet. That’s a mistake. The average American gets a fifth of daily calories from beverages. Choosing the right drinks can tweak your metabolism, curb your appetite, and reduce your total calorie count. Which drinks are spoilers and which are helpers on the path to weight loss? Helper: Light Beer OK, beer is not really going to help you lose weight. But if you’re out with friends and want to share a pitcher, light beer is the way to go. A serving has 100 calories, compared to 150 calories for regular beer. Helper: Water Replacing carbonated soft drinks with water will cut hundreds of calories per day, and the benefits don’t stop there. Drinking two glasses of water before a meal may encourage the stomach to feel full more quickly, so you don’t eat as much. In addition, new research suggests drinking plenty of water may have a positive effect on your metabolism. Helper: Vegetable Juice Vegetable juice is every bit as nutritious...

1. Whey Less Whey helps build muscle tissue, that's old news. But, did you know that its rich leucine content also means it stimulates fatty acid oxidation (leucine also upregulates muscle protein synthesis while decreasing muscle protein breakdown). A 2006 study showed that adding 60 grams of whey protein/day, in comparison to 60 grams of soy protein or 60 grams of carbohydrate, led to significant decreases in body fat and weight after 6 months. Whey protein has also been shown to increase satiety. Increase satiety and theoretically you should eat less later! You'll be less hungry at least. Whether or not you eat is up to you. 2. Bone Up On Dairy Aside from the obvious bone-building and blood pressure lowering benefits of dairy, researchers at the University of Tennessee stumbled on a potential connection between calcium and weight several years ago. Dairy companies became giddy about this research and started putting "weight management" claims on yogurt product...

What Creatine is Creatine is a substance that is actually found in our bodies naturally and is a critical component in providing fuel for the muscle tissues to contract and relax as exercise takes place. You will get creatine from sources apart from supplements, however, often times these sources are still not enough to fully meet your requirements. Most of the creatine you do get naturally is from meat, where it is absorbed from the food, into the bloodstream. If the diet is not providing much creatine at all from meat sources, the body can then manufacture a small amount of creatine from some other amino acids, namely arginine, glycine, and methionine, but this will still not be enough for intense exercise purposes though. If you don't eat a fair amount of meat in your diet regularly, chances are, you're going to be running short in creatine. About 95% of the total creatine you have in the body is housed in the muscle cells, so ensuring that this creatine supply is as full as...

Why Am I so tired and feel exhausted. When you looking on the bench press, you feel your energy is disappeared, gone nowhere. Next article feature by webmd, Why fatigue came into your life. Anemia "If you are in your reproductive years, and particularly if you experience heavy menstrual cycles, have fibroid tumors or uterine polyps, or if you've recently given birth, the blood loss may have caused you to develop anemia -- a leading cause of fatigue in women," says Amaru. Problems occur, she says, when the bleeding leads to a deficiency of hemoglobin, the iron-rich protein in red blood cells that carries oxygen from the lungs to other parts of your body. When your tissues and organs don't get enough oxygen, she says, the result is fatigue. Other causes of anemia include internal bleeding, or a deficiency of iron, folic acid, or vitamin B12. Anemia may also be caused by chronic diseases like kidney disease, for example. Symptoms can include dizziness, feeling cold, and ...

Arby's Roast Turkey Ranch and Bacon Sandwich Calories 830 Total Fat 38 Carb 75 Protein 49 Treadmill 74 Minutes KFC Pot Pie Chunky Chicken Calories 830 Total Fat 48 Carbs 69 Protein 30 Treadmill 70 Minutes Wendys Big Bacon Classic Calories 580 Total Fat 29 Carb 46 Protein 35 Treadmill 48 Minutes Burger King Original Double Whopper W/ Cheese Calories 1060 Total Fat 69 Carb 53 Protein 56 Treadmill 97 Minutes McDonald's Double Quarter Pounder W/ Cheese Calories 730 Total Fat 40 Carb 46 Protein 47 Treadmill 64 Minutes source: bodybuilding.com

1. Green Tea In a recent study, volunteers who drank a bottle of tea (fortified with green tea extract) every day for three months lost more body fat than another group who drank a bottle of regular oolong tea. Except for the different teas, their overall diets were similar. Researchers suspect that the catechins (helpful phytochemicals) in green tea may trigger weight loss by stimulating the body to burn calories and mildly decrease body fat. 2. Soup (broth- or tomato-based, that is) Calorie-containing liquids generally are less filling than solid foods, but soups are the exception, says researcher Richard Mattes from Purdue University. In Mattes' study, participants were fed 300-calorie servings of various soups before eating their lunches (they could eat as much lunch as they wanted). Mattes found that the study participants tended to take in fewer total daily calories on days when they had the soup, suggesting that eating low-calorie soups (the broth- and tomato-based ones) bef...

How can Michael Phelps eat 10,000 calories a day and still be so lean? There is no doubt he packs away a ton of food, but it is unlikely that he actually eats that many calories a day, an expert believes. University of Pittsburgh Director of Sports Nutrition Leslie Bonci, MPH, RD, says eating 10,000 calories a day is almost impossible. "To consume 10,000 calories a day, he would need to be eating all day long." Bonci estimates that to support his 6-foot-4-inch, approximately 190-pound frame, Phelps' rigorous training regime requires roughly 1,000 calories per hour while he is racing or training; she suggests he probably eats closer to 6,000 calories per day. What does Michael Phelps eat for breakfast? NBC commentator Bob Costas rattled off Phelps' breakfast menu, which includes three sandwiches of fried eggs, cheese, lettuce, tomato, fried onions, mayonnaise, an omelet, a bowl of grits, three slices of French toast with powdered sugar, and three chocolate-chip pancake...

Feature from "EatingWell" By Amy Paturel & Brierley Wright Erik Vendt At 27, swimmer Erik Vendt is the first American to break 15 minutes in the mile and a two-time Olympic silver medalist in the 400 individual medley (2000, 2004). Recently coming out of retirement and with his sights now set on Beijing, Erik credits his speedy return, in part, to an organic diet. Q: Describe your typical day of training. A: A normal day consists of two swimming workouts—morning and afternoon, totaling 4 hours—and some sort of dry-land routine, alternating weights one day with running and Pilates on the other. In swimming, speed comes directly from the core so Pilates helps immensely. Q: Favorite power breakfast? A: Breakfast is my favorite meal of the day so picking a favorite is difficult, but after a hard morning workout I love cooking up a 4-egg omelet with Cheddar, peppers, onions and tomatoes. Q: Favorite snack? A: Definitely fruit! It’s hard to find fresh organic produce in the w...

Feature from "EatingWell" What foods can you count on to go the extra mile, and which foods fall short? See what recent studies reveal before your next workout. 1. A Spoonful of Honey Recent research suggests that carb blends (foods containing fructose and glucose) may be superior to straight glucose for boosting energy during endurance activities. But before you reach for a sports drink, consider honey: like sugar, it naturally has equal parts fructose and glucose, but it also contains a handful of antioxidants and vitamins. Upshot: While not exactly a “super food,” honey has plenty going for it besides being sweet. The darker the honey, the more disease-fighting compounds it contains. 2. A Cup of Joe Studies that demonstrate performance-enhancing benefits of caffeine often imply that drinking coffee will give you a boost. Not so, according to the latest research. Scientists put nine endurance runners through five trials after ingesting either a capsule (caffeine or placebo)...