DOMS

For those of you unfamiliar with this term, you may be asking, 'what is DOMS?'  DOMS is Delayed Onset Muscle Soreness.  It usually occurs the day after exercise, especially those beginning an exercise program or those who change their exercise routine (which should be done about every 4-6 weeks).  Subsequent training sessions are less likely to result in delayed onset muscle soreness.

DOMS is a result of muscle tissue breakdown during exercise.  Although there are other theories (lactic acid accumulation or an inflammatory response of the body), the acute structural damage of muscle tissue is most likely.  When we exercise, our muscles tissues are broken down.  Once that occurs, DOMS will set in and last about 24-48 hours after exercise, depending on duration and intensity of the exercise(s) performed.

In the past, I have made the mistake of doing too much, too soon and paid the price.  I lifted very heavy and ended up being sore for 5 days after the completion of my exercise routine.  It was so painful, I had a hard time walking and couldn't exercise for almost a week after that.  Don't make that mistake!  Start slow and gradually increase weight/intensity every 2 or 3 weeks.

What are some ways you can help treat DOMS?  While the only thing that really help with DOMS is recovery and not working the muscle group that is repairing for at least 48 hours, I would suggest using a foam roller to cool down after exercising.  Massage therapy can also help with the discomfort and swelling of DOMS.  Cryotherapy (ice packs and or ice bath) or homeopathy.

Exercise and sleep

This post is an answer to a question one of my followers had on exercise and sleep.  How much sleep does one need every night to function normally when they exercise?  Is it the same as someone who doesn't engage in regular physical activity?

Sleep is extremely vital when one exercises.  Not only is it important for everyday function, but it is more so when you exercise.  Why?  We all know that exercise and healthy eating are important for optimal health, but did you know sleep helps the body to recover form the 'stress' we put it through, especially during strenuous physical activity?  Lack of sleep can cause adverse affects and affect our workouts.  Too little can cause injury or health problems.

Now, there are many different factors that determine how much sleep one needs per night and it varies from individual to individual.  Age, gender, physical activity, health, lifestyle, work, etc. all differ for each person. Most healthy adults should get between 7 to 9 hours of sleep per night to function properly.  Keep in mind, one can sleep too much just like one can exercise too much (overtraining).  Bottom line, just don't over do it

Things to avoid to get a good nights rest are: overtraining, nicotine, caffeine & large meals before bedtime.  Any of these can affect sleep and our next day's ability to function optimally.

http://www.sleep.com/content/exercise-and-sleep

Tips to Overcoming Food Addiction

One of the questions I get asked a lot is how to overcome cravings or addiction to food.  Let me start out by defining an addiction; addiction is a physical and psychological dependence on a substance or activity despite the negative consequences associated with it.  For some people that addiction is food. Let me point out that this is NOT the same as an eating disorder.  An eating disorder is when a person is preoccupied with food and weight and little else.  If that is you, please seek professional help as a disorder can be life threatening.  http://www.nationaleatingdisorders.org/

Do you ever feel that your body 'craves' a certain food or that you could not 'resist' eating something?  Ultimately food addiction is sugar.  Why?  Whether you eat excessive sweets, processed foods, carbs, or fatty foods, it all gets converted to glucose in the body.  Glucose is sugar.  The 'pleasure centers' of your brain get used to sugar excesses and, will ultimately, require more of it to get that same 'pleasure' you got the first few times.  This leads to excess/addiction.

How does one overcome food addiction?
First, you have to admit that you have one.
Second, slowly take out the food or foods that you are addicted to (usually sweets, salty, processed, artificial sweeteners, etc.)
Third, begin by replacing them with whole, raw, unprocessed foods (think veggies, fruits, nuts, seeds).  This includes what you are drinking or adding to your beverages.
Fourth, sit down and eat.  Don't eat on the run as this tends to cause us to overeat or choose unhealthy foods.  Eat at home and eat at the table.
Fifth, know the foods that 'trigger' you or are a temptation for you.  Avoid them by not keeping them in your house.  Keep prepared, healthy foods in the fridge.  That way, when you do have to run, you can just grab them & go.
Sixth, don't use food as a 'crutch'.  Most people, when under stress, tend to turn to food for comfort.  If this is you, try talking to someone you can trust or find an accountability partner (one who doesn't have the same addiction as you) rather than gorging and then feeling bad afterwards.
Seventh, exercise!  That's right.  When you pick up the weights or start an exercise program, your body produces serotonin, just like foods do.  And, it will help you lose weight too.

Tips to tone up and lose weight

Recently, I asked my Facebook friends to ask any questions they may have about fitness and nutrition.  The first question I got was from a long time friend about how to tone up and lose weight.  I am going to discuss what one needs to do to shed the unwanted pounds and how to put on muscle.

First, the most important aspect of losing weight is nutrition.  Why, you may ask?  Because you cannot possibly out exercise bad eating habits.  If you eat junk, you will carry 'junk'.  If you eat healthy, it will show.  Start by gradually removing processed foods, gravies, sugars, sauces, anything artificial, and alcohol.  Those type of foods have no nutritional value and are usually stored as fat.  Replace them with whole, raw vegetables, fruits, lean meats and fish, nuts, seeds, healthy fats (they are necessary for shedding excess weight), and plenty of water.  Tea and coffee are great, just watch what you are adding to them (cream, sugar, honey, artificial sweeteners).

Second, incorporate an exercise routine that requires you to be challenged.  That means you have to be sweating and your heart rate NEEDS to be raised to a level where your body starts burning fat.  If you are able to hold a conversation while exercising, you're not training or working!   An exercise routine includes both cardio and weight training.  There are many forms of cardio (I discussed this in a previous post) and ways to strength train.  For cardio, make sure you are getting at least 20-40 minutes of moderate to high intensity training 2-4 days per week (depending on your goals).  For weight training,  dumbbells/machines are great for building muscle which, in turn,  helps burn fat at rest.  If you don't have access to either one, try plyometrics, bodyweight, and/or resistance tube exercises.  Weight train at LEAST 3 days per week.

Third, in order to see results, you MUST be consistent.  That means you cannot workout 1 or days per week and eat whatever you want daily and expect miraculous results.  Will not happen!  Be consistent in eating the proper foods, exercising, and stretching.  This takes time, patience, and persistence.  Remember, Rome wasn't built in a day,therefore, you shouldn't expect your body to change overnight.

Persistance and determination

BCAA's

What are BCAA's?  They are Branched Chain Amino Acids. They include Valine, Leucine, and Isoleucine.  They are the building blocks of protein.  There are 9 essential (cannot be made by the body) amino acids and the rest can be.  Out of those 9, the 3 BCAA's make up about 1/3 of your skeletal muscle tissue.   In the world of bodybuilding/weight lifting, these are important as they help in protein syntheses (the production of protein in cells) in your muscles.  Without them, protein degradation occurs.

When I first began weight lifting, I knew nothing about BCAA's and how important they were for muscle growth and recovery.  This would have saved me lots of frustration and disappointment since I am tall & lean and building muscle is not easy for me.

BCAA's, when taken before and after exercise, helps reduce muscle breakdown, improves preservation of muscle glycogen stores, improves immune health, and improves performance.  For those wanting to recover more quickly from endurance training, increase muscle size, and reduce DOMS, you should be adding this to your daily supplements.  Keep in mind, if you don't, the human body has the ability to break down muscle tissue for use as an energy source during heavy exercise.  This process is known as gluconeogenesis, which is the production of glucose from non-carbohydrate sources.

If you supplement with BCAA's, your body does not have to break down muscle tissue for extra energy.  A study at the School of Human Biology, University of Guelph, Ontario, Canada confirmed that the use of BCAA's (up to 4 grams) during and after exercise could result in a significant reduction of muscle breakdown during exercise.  In my opinion, the best way to get BCAA's is to use powder form as it is better absorbed into the body.  They are also available in pill form as well.

http://www.nutritionalreviews.org/BCAAs.htm

 

A New Approach: Grains

Grains include wheat, barley, oatmeal, rice, and corn.  They are divided into 2 groups: whole or refined and are a source of carbohydrates.  Our body's main source of fuel comes from carbs.  However, those carbs should come from vegetables, fruits, and nuts/seeds.  Our bodies were not designed to process all the pastas, grains, beans, sugars, and processed foods we eat at every meal/snack or in the drinks we consume.

I recently began a new approach to my diet.  Back in January, I went on a detox and removed wheat, caffeine, dairy, soy, peanuts, vinegar, and anything processed.  I did that for 4 weeks.  After the initial detox, I never re-introduced wheat, soy, peanuts, and processed foods were sparingly.  I do, however, enjoy my cup of joe (caffeine) daily and use vinegar sparingly.
As a result, the only grains I was getting were from oat bran, wheat bran, brown rice ( of which I used brown rice protein powder or brown rice pasta) or my 'cheat meal' if I decided to have grains.   I have been reading up on grains and how they affect the body.  Within the past 2 weeks, I have omitted all grains from my diet (including brown rice, breads, and pastas).

Since doing so, I have noticed my energy levels have increased and my stomach doesn't get bloated.  Yay! Now, I do enjoy a cheat meal once a week and if I decide to have my grains or pasta, it will be brown rice indeed!  Some may notice that this type of approach is similar to the paleo diet.  I don't follow that to a 'T' or I din't intend to 'follow' a diet.  I go by my own approach and do what works for me.  This may not be for everyone.  I am just giving you my take on what I have been doing and the results of that.  And just so you know, I do get my carbs mostly from veggies and then fruits, so I am not without a carb source.   I would recommend that you try if for 2 weeks and see how you feel.  Would love to hear your thoughts/questions.

http://www.livingpaleo.com/avoiding-grains-part-1/